Haha. Yeah man. Definitely near a 1000 done. 
Those bag salads are easy to crush. Definitely one of my favorite food vices.
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Saturday Cardio
Weight 253.2
Cals 2940
5 minute cool down ride
5 minute stretch
That’s it. Denis said something on one of his last rides that kind of stuck with me. Basically the idea is to lean into the part of the ride that you suck at. For me that’s higher cadence, aka anything over 75RPM. So that is what I am trying to do. My rides that are not the day after leg day recovery rides I plan to concentrate on getting out of my comfort zone.
He said, lean into the friction because that sharpens the blade. I liked it. Thought I would share.
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Nice job on that one Shane! I think Denis is absolutely right on the focus on your weakness thing. Well focus on your strengths and weaknesses but don’t neglect your weaknesses… Avg Cadence 87 is definitely up there. I prefer around 80 personally. Anything below 70 feels weird to me. Also anything above 100 feels like I’m just trying to move my legs as fast as humanly possible. I couldn’t imagine an actual cyclist doing 120 cadence unless they were in a sprint at the finish line. Still 120 seems inefficient to me. Like you should have switched into a lower gear if you’re legs are moving that fast. I don’t know…
It’s funny but I don’t recall doing a lot of high cadence stuff in Denis’ classes before the last few. Definitely try that 30 minute one that I did yesterday. Go get you some 65 resistance at 110 cadence. 
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Thanks Trent. Yeah I agree on your higher cadence take as well. I am giving this sho to try to bring up my natural cadence to somewhere in the low to mid 80s as well.
The higher cadence brings your heart rate up. If you notice I can ride at my FTP and my heart rate rarely goes above 125 to 130. Trying to balance that out where I am not just all lower body and legs pushing.
I am going to try that class on Tuesday.
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Sunday Cardio
Weight 254.2 Mexican last night
5 minutes cool down
5 minutes stretch
That was tough. Way outside my comfort zone. Average heart rate was 128. 97 cadence the full ride felt like I was running on the bike. LoL.
Eating Mexican isn’t bad for my diet, but I can never account for the amount of chips and salsa I ACTUALLY end up eating.
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I usually plug in the Chipotle bag of chips, which comes out to around 500 calories. Adjust up or down based on your estimation of how many chips.
Nice job on that one Shane! Yeah, 97 is definitely some high cadence. Good on you for getting that done! Not sure if I understand how your HR stays below 130 at your FTP? Mine is like 175. LOL
This is how I know I’ll never catch you on monthly mileage. I’ll almost always take Sunday off, if not both weekend days. These Saturday rides have been awesome but once soccer cranks up in the next few weeks they are going to be harder to fit in. I’m hoping for the best though.
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Thanks Trent. Good idea on the the Chipotle bag of chips.
Not sure about the heart rate thing. My resting heart rate is usually in the low to mid 50s.
If I don’t do a ride on the weekends I have a hard time closing out my rings on my watch. I use it more as a calorie burner than anything else. Once it gets nice out though I know we are going to do more hiking and getting outside.
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Push Light
Weight 257.4 Super Bowl foods
Nautilus Chest/Air squats
20 x 45 per side/20
20 x 70/ 20
20 x 90/20
12 x 115/20
10 x 115/20
Seated lat raise/air rope
12 x 30/50
12 x 35/50
12 x 40/50
Matrix pec deck/air rope
20 x 220/50
20 x 235/50
20 x 250/50
HS IL shoulder press/KB Swings x 45
20 x 45 per side/15
20 x 55/15
20 x 65/15
Push ups/sled push/pull back
20/50 x 50 x 3plates
20/50 x 50 x 3.25
20/50 x 50 x 4
Ab crunch/lunges
50 x max/10 per leg x 3
10 minutes stretch
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Week in review
Did better on the diet and moving this week.
Stayed under 255 everyday but this morning after eating a bunch of Super Bowl crap.
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Good Lord! That was a heck of a push session! Tons of solid sets and many of them supersetted. I’ve never tried the rope. Might have to do it some day. That looked like a more conditioning type of session with the the rope and sled push. Heck of an effort!
Good job on the calories too. Fighting the good fight!
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Thanks Trent. Those air ropes are nothing more than me looking like a jack ass jumping rope without a rope. Haha.
Just trying to get the heart rate up and burn some more cals.
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Tuesday Cardio
Weight 256.4
Cals 3235
5 minute warm up ride
10 minute extra low intensity ride
5 minute stretch
Tough ride Trent. Definitely a good way to wake up. 
I ended being mostly in the middle or upper middle in the saddle then above while out of the saddle. Heart rate avg was 128.
I decided to hit an extra warm up and an extra long cool down so I could get my 45 minutes in.
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Hell yeah man! Way to get after it on that one! That was definitely a tough one. Glad you were able to stay toward the top of the resistance on those intervals. Good call on doing the warmup and cool down too. Great job Shane!
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Thanks Trent! Definitely a good workout.
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Legs
Weight 253.8
Cals 3076
Bike 10 minute warm up
Leg press (machine)
20 x 290
20 x 330
20 x 370
Hip Adduction
30 x 305
30 x 305
Squats
531
TM 270
10 x bar
5 x 110
5 x 135
3 x 165
5 x 185
5 x 205
5 + 230(12)
High bar feet together
5 x 185 EMOM x 4
20 x 185
Hip Abduction
30 x 235
20 x 265
Ab wheel
15,15,15
55 minutes
10 minutes stretch
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That’s an awesome set, especially after all of the others leading up to it—nice work!
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Appreciate it. Goal is to hit 225 for 20
at some point this year.
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Ha ha. I didn’t know you were actually doing leg day today when I sent that meme this morning.
And one hell of a leg day it was! As Sven said, those squat sets were damn impressive. Then doing high bar afterwards is a good way to finish. Way to get after it Shane!
***I planted the seed last night about Saturday’s ride. I didn’t get any push back but am wondering if she heard me. I’ll try again tonight.
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LoL. Yep. That meme was perfect. 
Hopefully you are able to join me. Two hour ride is definitely one you want to give a try sometime.
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