Thanks Trent! I am trying. 
Thanksgiving 10 K Row
Weight 246
After my row I put the bird in the smoker after brining for 2 days. This is the second year smoking the bird and I honestly don’t think there is a better way. I used to be fried bird guy, but a good smoke just really takes it over the top.
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Great job, again, on that row. Seriously impressive to me, regardless of your PR time. So tell me about the brine/smoking. I did one with a cranberry juice brine a few years back and it came out like ham. How are you cooking it?
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I have a pellet grill that use to smoke it. The brine I use comes with a in a Turkey pellet bag that Traeger puts out. It comes with the brine solution and a rub.
Brine in a bag, follow directions that come with the brine. Put the bag in turkey tray and put in a cooler with bag of ice on top of the bird. Let brine for 2 days, refresh ice as needed.
One you get the bird out of the bag, dry it off, and then lightly oil with olive oil and apply the rub.
Set smoked to smoke at 225 for 2 hours, then crank the grill up to 350 for about another 2 hours. It’s at this point I will brush on melted butter a couple times to help crust up the skin a little.
Pull the bird when it hits 162-163 degrees and it should continue to cook up to full 165.
Let rest for at least 45 minutes. Carve and serve.
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Thanks for that description. I never knew you owned a Traeger??? Heard those are nice. That sounds like a great recipe. That time I smoked a turkey I did it for like 10 hours and the smokey taste was WAAAYYYY too powerful. Yours sounds much more reasonable in that regard.
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Thanks. I went back and read what I wrote. Must have been tired. Glad you understood most of it. I need to go back and proofread. LoL.
I have a pellet grill. Not a Traeger. I use Traeger pellets though.
Yeah the only thing I smoke for 10 hours are pork butts/shoulders.
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Upper B
Weight No idea. Fat
HS incline press
12 x 90 per side
10 x 115
8 x 135
V Grip Low Cables Rows
12 x 165
10 x 180
8 x 195
High incline DB OHPs
12 x 55
12 x 65
8 x 70
Smith Shrugs no straps
20 x 250
20 x 275
17 x 315
Nautilus BP
20 x 70 per side
15 x 90
XPload lat pulls
12 x 100 per side
10 x 135
Pec Deck
11 x 190
7 x 205
45 minutes
That’s it.
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Sunday Cardio
Weight 248
Peloton 45 minutes
Definitely not a PR ride, but not bad for a cal dump ride.
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Good job on the bike ride and upper body session. Just out of curiosity, why does the screen shot of the app you use never have the time? Or maybe it is just out of view? I see you noted 45 minutes. That’s a solid ride man. I would die if I ever say 18 mph for that length of time. 
Don’t blame you on skipping the scale. I’m terrified of what it’s going to say to me when I get back on there. Nothing like catching the crud and not working out for a week before Thanksgiving and probably a week after. Never a good combination…
Thanks Trent. The time is at the very top. I always cut that off. Never really paid attention to it.
The peloton rides, as a guided ride with a trainer, are a lot different than about any other stand alone bike cardio I have done. I guess the closest thing to doing a peloton type of workout would be going to your gym and doing one of those cycle classes with a live trainer. The first 8 minutes of this ride was a pretty easy warm up. There are also breaks in between the hard parts of the ride so you don’t have to go 18mph the whole time. Sometimes you are doing 22 mph, sometimes you do 15. You could do it.
I hear you on the weight. My goal for the holidays is to stay under 250. Right now I am barely doing it but the major eating holiday is behind us.
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Upper A
Weight 249
Kroc rows
15 x 85
15 x 90
BB Bench press (531)
TM 245
5 x 100
5 x 135
3 x 150
5 x 160
5 x 185
5 + 210(9) 270
XPload lat pulls
12 x 100 per side
12 x 125
HS Shoulder Press
20 x 45 per side
20 x 70
Smith Shrug no straps
20 x 275
20 x 315
Dips/SS lat raises
20/15 x 25
11/20 x 25
Pec deck/SS Hammer curls
16 x 175/20 x 25
12 x 200/20 x 25
Ab wheel
25
25
25
25
Hyperextensions
12
15
15
60 minutes
That’s it. My left shoulder has been kind of wonky. I actually felt like I slightly injured it doing lat pulls of all things. Anyway, plan is higher reps lower weight on any over head pressing for awhile.
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Nice session Shane. A lot of work overall and good reps on bench. Sorry to hear about the shoulder pain. I could see that happening on lat pulls. Maybe lean back more? Maybe that’s cheating, who knows…
Sorry to hear about the hypertension as well. Maybe if you did more cardio? 
LOL J/K 
10-4 on the bike ride. I figured it was there somewhere. Yeah, I dunno about 18 mph. Maybe if there is a steep downhill portion for 75% of the ride. 
And speak for yourself on the “big eating” holiday being behind us. Christmas ain’t much better at our house. Ham, Mac & Cheese, Mashed Potatoes, Rolls, Desert… 
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LoL. I really need to proofread my phone’s auto correct. I feel like I have said that before.
That is true, my Christmas is usually a big breakfast that includes Belgian waffles and then we do Honey Baked ham on Hawaiian rolls for dinner. So not exactly a calorie friendly day there either.
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Legs
Weight 248
Leg Press
12 x 250
12 x 270
Hip Abduction
20 x 265
20 x 280
Seated calf raises
15 x 140
17 x 140
RDLs
10 x 185
10 x 225
10 x 255
Squats (531)
TM 250
5 x 100
5 x 135
3 x 155
5 x 165
5 x 190
5 + 215 (10)
Hip Adduction
20 x 280
20 x 305
35 minutes
20 minutes bike
7.0 miles.
That’s it. Early morning squats will definitely get the heart rate up.
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Nice session Shane. Plenty of good work in there. Solid sets on squats. Yeah, squats are tough in the morning. Not as tough as deads, but tough nonetheless. Way to get after it.
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Thank you Trent. You taking a break this week? If so, enjoy it!!
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Time to bump up the TM if hitting 10reps!
Great, solid & consistent work here.
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Nah, still fighting the crud. This is a bastard of a cold. I’m hoping to get sort of a ramp-up session in tomorrow morning. Still have a nasty cough so don’t want to push it too much. A lot of folks around here have been dealing with this one for several weeks. Probably what we get for two years of masks…
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Thanks. I have been doing 10 pound bumps every cycle. Plan on bumping 10 again next go around.
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Sorry to hear that. 
I see you were able to get a workout in today. Hopefully you are able to continue to feel better and get back after it.
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