Great job on that ride Shane! Especially for having smoked legs. I hope that chocolate stampede was amazing! 
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Thanks Trent. That cake is nuts man. We barely put a dent in it. 
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Pull
Weight 257.6
Bicep warm ups
DB x 20 x till warm
Chest Supported DB Rows
12 x 75
12 x 75
14 x 75
Rear delt cables (life fitness)
20 x 15
30 x 17.5
30 x 17.5
Smith Shrugs
100 reps x 315
30,30,40
Assisted pull ups
12 slow
15
1 and half’s x Amrap
Ab crunch/SS KB Swings
50 x max/25 x 45
50 x max/25 x 45
50 x max/25 x 45
Rower
10 minutes
2340 meters
10 minutes stretching
65 minutes
7 Likes
Hell yeah Shane. Nice curls for the girls session! Solid sets on those bench supported rows. You do those a lot and it shows. Congrats on hopping on the rower too. I’ve been avoiding that thing like the plague.
Looks like I’m good to go for tomorrow morning. Planning on 7:00AM. 
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Thanks Trent. I really enjoy those chest supported rows. I do them at all kinds of tempos too.
Awesome! See you then!
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Saturday Cardio
Weight. I forgot to weigh in this morning.
5 minute cool down.
5 minute stretch.
That’s it. Set a new PR. Had fun riding with Trent. He was definitely moving faster than I was today. I tried to close the gap but realized it wasn’t happening.
Riding with my updated FTP score I still crushed my prior ride by over 100 output and a mile so I am happy with that.
7 Likes
Way to get after it this morning Shane! Congrats on blowing your old PR out of the water too. I was just thinking how crazy that is to even have a time for such a long ride and how it’s even crazier to be beating your former time but a wide margin like that. Great job! I still think me starting a few minutes earlier probably made it look like I was further ahead than I was. It’s like when you start a distance running race 30 seconds behind someone else. It seems like they are way ahead but in reality you are probably pretty close to neck and neck.
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Thanks Trent. I think on that one you were just riding a faster pace than me. 
I wasn’t far behind though.
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Monday Garage session
Weight 256
Lat Raises/SS BP
20 x 20/10 x 95
20 x 20/10 x 135
20 x 20/10 x 185
20 x 20/10 x 185
Ab wheel
20
20
20
20
20
Push ups
30
30
20
20
High incline DB shoulder press
20 x 30
20 x 30
20 x 30
40 minutes
10
Minutes stretch
That’s it. I have a cold again so I did my workout at the house. Nothing impressive on that session, just punching the clock.
6 Likes
Sorry to hear about the cold man. I upped my vitamins immediately after that ride on Saturday as I figured that would drag my immune system down. Hope it is a mild one and good job getting after it in the garage. 
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Thanks man. Yeah I took my vitamins but my son had a cold Thursday and Friday. Not surprised I ended up with it.
Feeling not horrible but a ton of sinus pressure. Hoping it’s gone soon.
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Nice job on that ride Shane. I usually take Afrin to get rid of the sinus pressure. I’ll take it for a few days and then get off of it on a weekend or something because the rebound sucks for a day or so. But it’s a life saver when you have a sinus infection. My wife is sick now and our son was up puking all night last night. Glad it’s a deload week.
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Thanks Trent! I am using Flonase. It doesn’t have the side effects of the Afrin. More of a steroid than en expectorant.
Man your house sounds actually worse off than mine right now. 
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Leg garage session
Weight 255.6
10 minute warm up ride
Hip Circle monster walks
30 per side
BSS
15 per leg x 3 sets
SSB
10 x bar
10 x 95
10 x 135
10 x 165
10 x 185
BB RDLs
10 x 135
10 x 185
10 x 225
KB Side bend
20 x 45 x 3 sets
45 minutes
5 minute stretch
Another clock puncher. Went to urgent care last night. The sinus pressure was killing me. They gave me a z pack and a steroid. Feel better already.
8 Likes
Hope you kick it completely. I know those sinus infections rob you of strength and endurance.
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Nice leg session Shane. Man, sorry to hear that the sinus infection is so bad. Way to punch the clock anyway. Very heavy SSB sets, at least to me. Get better brother!
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Appreciate it! Starting to feel a little better.
Thanks Trent!
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Thursday Cardio
Weight 253.3
Cals 2782
Stairs of doom
30 minutes
126 flights
Rower
10 minutes 2356 meters
Stretch
10 minutes
Sauna
15 minutes
Another clock puncher. Done.
6 Likes