Thanks Trent. The stretching seems to be a lot easier than yoga. Baby steps. 
1 Like
Tuesday Cardio
Weight 254
Interesting ride today. I saw a 45 minute powerzone max ride and thought how could you go all out for 45 minutes? So tried it.
It’s basically all out sprints with 5 minute recovery in between sets. Definitely a good workout and something different.
Followed up with 5 minute cool down and a 5 minute stretch.
4 Likes
That looks super intense Shane! Way to get it done! I figured something was up when your avg speed was only 14.9. Might have to try that one.
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Thanks Trent. She is kind of a funny lady but the classes she has are typically pretty good. She was pushing for max output, watts, and recovery between sets.
It was different than what I am used.
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Legs
Weight 254
Bike 10 minute warm up
Leg press
20 x 290
20 x 310
20 x 330
Hip Abduction
20 x 235
20 x 265
Squats
531
TM 250
10 x bar
5 x 95
5 x 135
3 x 155
5 x 190
3 x 215
1 + 240(10)
5 x 5 x 190 EMOM
Last set 20 x 190
Hip Adduction
20 x 305
30 x 305
Single leg KB RDL/KB side bends
20 x 45 per leg/20 x 45 x 3
55 minutes
10 minutes stretching
That’s it. That 20 x 190 was rough but I just kept telling myself there is a maniac in here that did over 300 for 20 so I can do this little weight for 20.
6 Likes
Awesome session Shane! Man, solid effort across the board. I was impressed with 10x240. 20x190 looks pretty horrible too though. Ha ha… I’m not sure who that was that was doing 20x300 but I don’t want that guy on my bad side. Way to get it done Shane!
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Thanks Trent. He is the guy who guys by Sven in here. He is doing a program called Supersquats that calls for 20 rep squat sets. Barf. Haha
2 Likes
This!
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Thursday Cardio
Weight 253.8
Peloton
5 minute cool down ride
5 minute post ride stretch.
Legs felt like bricks today after squats yesterday. Just happy to keep the moving on this ride.
4 Likes
Nice job on that ride Shane! That’s a great pace for having smoked legs. Excellent effort regardless!
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Thanks Trent! I am trying.
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That’s what’s important. I might hit up an easier Power Zone ride tomorrow just to torch some calories. These challenging ones are fun but sometimes you just have to burn some calories… 
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Yep. All about balance.
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Pull
Weight 255.8
Bicep warm ups
DB x 10 x 50 reps
DB x 15 x 30 reps
Kroc Rows
16 x 100
18 x 100
20 x 100
Rear delt cables
30 x 15
20 x 20
20 x 20
Stay here
Deads
5 x 225
5 x 275
5 x 315
5 x 365
3 x 405
Fixed lat pulls
12 x 170
12 x 185
9 x 185
Drop set x 3 sets
Ab crunch
50 x max + 10
50 x max + 10
50 x max + 10 rest pause
60 minutes
10 minute stretch
6 Likes
Hell yeah man, that was a great looking pull session! Massive weight on the Kroc rows and deads. Some seriously good work on that session. Got some stretching in too. Way to get it done Shane!
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Thanks Trent. Felt like a pretty good workout today. 
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Saturday Cardio
Weight 252.2
5 minute cool down ride
5 minute stretch.
That was definitely an ass kicker ride Trent. I definitely kept the RPMs lower than she wanted but I stayed in my zones.
Going to be a damn cold day. Chili on deck and going to watch some football.
5 Likes
Great job on that one Shane! It seems like Olivia really likes that high cadence. I’m like, my legs just don’t move that fast. Ha ha… No kidding on the cold. I just want to lay inside and do nothing…
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Agreed on her cadence. Way too fast for me. I can hit it for short bursts but maintaining it is another story.
That’s pretty much been my day. Grocery shopping and playing Lego switch games with my son.
2 Likes
Sunday Bonus cardio day
Weight 256.6
5 minutes post ride stretch.
It’s 12 degrees out. I knew I wasn’t going to get much in today in any form of cardio or exercise so I added an extra cardio session today to make up for it.
Going to start coming by here on Sunday and dropping off my average weight for week, cals, thoughts, etc. since it is a journal.
This weeks average weight 255.
Definitely snacked to much this week. Going to do less of that this week.
6 Likes