Way to get after it on that 75 minute ride Shane! Great pace! I heat you on the calories. The scale is moving in the wrong direction for me right now… Finally started buckling down a little on weekend eating this weekend. Gotta stop getting fat…
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Thanks Trent. I hear you on weight gain. Winter is tough. Being stuck inside on the weekends with all those snacks doesn’t make it any easier either. 
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Push
Weight 257.2
Lunch time workout
BP 531
TM 225
5 x 95
5 x 135
3 x 145
5 x 155
5 x 185
5 + 200(12)
DB Laterals
20 x 30
16 x 35
20 x 35
Stay here
Pec deck (life fitness)
14 x 220
9 x 235
6 x 235
HS ISO Lateral Shoulder press
20 x 50 per side
20 x 75
16 x 75
Reverse crunches/push ups
20,20
20,20
20,22
OH Tricep Rope (keep light for elbows)
20 x 42.5
20 x 42.5
18 x 42.5
10 minute stretch
60 minutes.
I guess I didn’t hit snooze but instead hit off on my alarm this morning. Must have needed the sleep after staying up all night watching football. Feel sorry for Buffalo fans and that kicker has to feel horrible today.
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No kidding man. Plus, it seems like as soon as we finished all the Christmas candy I saw the damn girl scouts in front of the grocery store. 
Parked all the way across the parking lot and walked further so I could avoid them and go in the other entrance.
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Great looking session Shane! Not sure about that training max on Bench.
Not sure what reverse crunches are. Supermans? That’s funny about the alarm. I was just lecturing my daughter about that yesterday. “You see, what you want to do is set your alarm for when you want to wake up. Then when it goes off you simply get TF up. Done.” 
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LoL. I hear you on the girl scouts. We have a couple that live in my neighborhood who have been by. Luckily, we were not home but they left their flyer, and I am sure they will be by again. It is hard to turn down girl scout cookies.
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Reverse crunch, IDK, it’s where you lay on your back in an L position and push your feet up towards the sky. Works your lower abs.
I hear you on the TM. I haven’t benched in a while and I am building it back up slowly.
Yeah, the alarm clock, that is usually my take on it as well. I usually don’t hit snooze.
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Tuesday Cardio
Weight 256
10 Minute FTP Warm up ride
20 minute FTP Test
FTP 190. 100 % in saddle.
5 minute cool down ride.
5 minute post ride stretch.
Went back to look at my last FTP ride because I couldn’t remember what I got. I was just happy to get my powerzone meter at the time.
Not sure what the FTP score was but I have improved in distance and out put.
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Hell yeah man! Nice improvement on that last FTP test! Great job Shane! Heck of a way to start a weekday as well.
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Thanks Trent. Yeah I wanted to do an intense ride today so I figured I would hit up my FTP test. 
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Legs
Weight 255
Bike 10 minute warm up
Leg press (sled)
20 x 3PPS
20 x 4PPS
20 x 5PPS
Hip Abduction
20 x 235
20 x 265
Hip Adduction
30 x 305
Squats (had to use smith today)
531
TM 250
10 x bar
5 x 105
5 x 135
3 x 160
5 x 170
5 x 195
5 + 225(12)
high bar feet together quad focus
5 x 5 x 225
Single leg KB RDL/KB side bends
20 x 45 per leg/20 x 45 x 3
55 minutes
10 minutes stretching
Gym was busy today. Had kids doing their starting strength 5x5 at the racks today. Painfully slow while putting knee wraps on and all the gear to squat 5 x 5 top sets of 145. Rest 2 minutes between set, wrap back up, waddle pace around, do next set, rinse and repeat between the three of them.
Can’t wait for March.
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Heck of a session Shane! I keep expecting the reps to go down on Leg Press as the plates pile on but then they just stay at 20. Must be nice… 
Sorry to hear about the gym being so packed. Hopefully the new years folks will find other ways to spend their mornings soon. Still a heck of a session. 
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Thanks Trent. The leg press is just a glorified warm up but they definitely do get tough on the last set to hit all 20. Yeah I am ready for some of them to clear out. It is easily damn near twice as busy right now. Which I was hoping wouldn’t happen for the early morning crowd but it has.
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Damn that sucks. I’ve barely noticed any increase in people in the morning at our gym, but, as previously discussed, we are pretty far from the college and high schools. Pretty much all post-college - old folks. I keep getting closer to the latter every day… 
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Cardio
Weight 255.6
Stairs of doom
30 minutes
Bike
10 minutes
Sauna
15 minutes
That’s it.
Tree fell and took out the power this morning so no Peloton. Went to the gym. Legs felt heavy on the stairs so I just slogged through them.
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Way to adapt and overcome with the power outage. I wonder if anyone ever operated their Peloton off an electric generator… 
Way to get the stairs done even though your legs were smoked. That will probably be me tomorrow…
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Or use the Peloton AS an electric generator? Inquiring minds. LoL.
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I’m sure something like that could be done. At your house you could probably go off the grid and have no power bill.
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Your not far behind me.