Legs
Weight 255
Bike 10 minute warm up
Leg press (sled)
20 x 4PPS
20 x 5PPS
16 x 6PPS
Hip Adduction
30 x 305
30 x 305
Hip Abduction
30 x 235
20 x 265
Squats
531
TM 260
10 x bar
5 x 105
5 x 135
3 x 160
3 x 185
3 x 210
3 + 235(10)
high bar feet together quad focus
3 x 235 x 5 EMOM
1 x 275
1 x 295
Single leg KB RDL/KB side bends
12 x 45 per leg/20 x 45 x 3
55 minutes
10 minutes stretching
That’s it.
Thursday Cardio
Weight 255
Legs were heavy today still hit a good pace though.
Trent, Saturday Matt has another 2 hour ride. Depending on what time it is, if it’s early enough, I am going to do it. If not I will do his older 2 hour ride this Saturday.
Also goal this month is to log onto peloton everyday, even if it’s just for a stretch.
Man that was one hell of a leg day yesterday! I’m surprised you were able to get out of bed, much less ride a bike. 
Seriously, great leg press and squatting. Solid pace on that ride too. Two hour ride? Sounds like a great time. At the stage we are at right now it’s a big deal for me to get anything in on Saturdays, much less a two hour ride but maybe if I get up early and do it. 
Thanks Trent. The only way I will be able to do it is to start at like 6:00 AM and just knock it out. Having second thoughts right now honestly. Hahah
Yeah, I was thinking the same thing. Would have to start at like 6-6:30 to get that in. We shall see…
EDIT: I just looked up 120 minute rides on the Peloton app and the only one that came up was by Matt Wilpers in October 2023 I think. I’m surprised they wouldn’t have more longer duration rides like that. Looks like his live ride starts at 7:00AM on Saturday. I will see if my wife is cool with it but may get shot down. (Or maybe I’ll be a savage and wake up extra early to do the recorded one with you at 6:00AM.) 
If it’s 7:00 AM I will probably go ahead and do his new one. Let me know if you want to get together to do the other one though and I’ll do that one. I recommend having a banana or two to eat while riding and also some kind of electrolytes, Gatorade, something. It’s not crazy hard but it’s not a walk in the park either. Expect to do between 30 and 40 miles.
Pull Light
Weight 257.2 pasta night
Db curls warm ups
20 pound curls until warm
Chest support DB Rows
12 x 60
12 x 60
15 x 60
Chest supported DB Rear delt fly
12 x 25
17 x 25
19 x 25
Smith Shrugs
20 x 275 (front)
20 x 275 (back)
20 x 275 (front)
20 x 275 (back)
30 x 275 (front)
Smith Rows
18 x 135
20 x 135 Underhand
20 x 135
20 x 135 Underhand
Fixed lat pulls
20 x 100
20 x 100
20 x 100
20 x 100/20 air squats
20 x 100/20 air squats
Ab crunch
50 x max/20 air squats
50 x max/20 air squats
50 x max/20 air squats
50 minutes
10 minutes stretching.
That’s it. Elbow really hasn’t gone down any. I have an appointment Tuesday to get it drained. Yay.
Great looking session Shane! Strong work on the chest supported DB rows. Honestly strong work on all of it. Sorry that the elbow swelling hasn’t gone down. It must have been feeling pretty good to get through all of that today. Good call on making the appointment. Hopefully they can get it drained and you’ll be feeling good!
I guess I’ll go ahead and commit to doing the 6:00AM recorded ride. Damn am I really committing to a 6:00AM ride on Saturday?!?!??? 
We are having a bunch of people over tomorrow evening so my wife wants me ready to start getting the house ready, etc. by 8:00AM tomorrow. I’ll tell her that I’ll be done with my ride by 8:00AM (but will leave out the part that I can’t walk anymore after 8:00AM ) If anything changes I’ll post to your journal.
I’ll give you an out. We can always do it next weekend. That way I stay in good graces with your wife. I’m for sure not absolutely set on HAVE to do it tomorrow.
I think next Saturday would be better. We just have a ton going on tomorrow. The house is a mess and we have about 20-30 people coming over for the UNC vs. Duke game tomorrow evening. I’m still all for doing a ride in the morning but two hours might be tough. Lets shoot for next Saturday on that one. If you have a 45-60 minute ride that you were eyeing for tomorrow morning let me know.
Next week it is then. Ill let you know about tomorrow.
Dennis Morton has a 45 minute powerzone ride from 4/1/23 that I added to my stack.
Tomorrow, 6:00AM?
I was hoping to sleep until 6:00AM and then hop on the bike closer to 7:00. Does that work? At 45 minutes I can still be showered and ready to slave away on the house by 8:00AM.
That works.
Saturday Cardio
Weight 255
I took a ride with @TM79 this morning. He kept pace with me easily as I knew he would. With me being 70 pounds heavier, had we been on road bikes, I would have been eating his dust.
Fun ride today. Next week we crush a 2 hour ride.
Great job on that one Shane! I was feeling good about myself for a while there and then you passed me on one of those intervals and never looked back. For the record I usually push it a little ahead of the zones when I’m feeling it but almost purposely decided against it on that ride since I knew you were in there and if I started pushing it I’m sure we would have turned it into a 45 minute FTP test. It sort of defeats the purpose of the power zone ride… I thought I read somewhere that there was a way to “ride with a friend” using the camera but couldn’t figure that out. I was hoping for at least a chat window… 
Definitely looking forward to that ride next Saturday. I’m going to NOT do a stupid metcon with a few hundred lunges and air squats right before it, that’s for sure. 
Thanks Trent. Yeah I think our FTP score is about dead even. I usually ride at the top of my zones and bump into the next zone. It really depends on the ride and how I am feeling. On endurance rides I am bad about riding way into the next zone for good portions of the ride.
Going to have to push the 2 hour ride another week. My wife reminded me she has a local 5K next Saturday morning and will have to leave the house at 7:00AM. Unless you want to hit it at 4:45.
You did great for heavy legs and beers!
We will have to look more at the ride with a friend options.
Oh man! 5K? Nah… Just tell her that a 40 mile bike ride is the equivalent of like a 15 mile run so you take precedence. J/K 
Definitely not doing it at 4:45AM I can promise you that. I think I might have some time next Saturday afternoon though if that works for you? My wife and kids are going to a kid’s birthday party at 3:00PM so might be able to start around 2:00-3:00
LoL. Not sure she’ll go for that. 
Let me see how the week goes and I’ll let you know. If it’s nice outside I like to go find a place to get outdoors.
Sunday Cardio
Weight 257.8 (pizza)
Diet this week has been ok but not on point.
I am beginning to sound like a broken record there. I guess I need to get the food scale back out and put it to use.
I am not dropping below 3k cals a day. I am too active and 6 foot 5 and over 250 pounds. I refuse.
