Stairs and rowing? Man that’s a rough session. 
Way to get it done Shane! Way more work than I put in today, that’s for sure. 
1 Like
Thanks Trent. For calorie burn the peloton crushes them both combined. Even at a moderate pace. It is nice to mix it up though.
3 Likes
Pull Light
Weight 253.6
Cals 3283
Db curls warm ups
20 pound curls until warm
Chest support DB Rows
15 x 65
15 x 65
Cable rear delts
20 x 15 per side
20 x 15
Pull ups (spread throughout workout)
3,3,3,3,3,3,3,3,3
Smith shrugs no straps
20 x 225
20 x 275
16 x 315
Deads
3 x 225
3 x 275
3 x 315
Ab crunch
30 x max
40 x max
50 x max
35 minutes
10 minutes stretching
7 Likes
Good looking pull session Shane. I like doing Pull on Friday. Strong work on the chest supported DB rows. Saw some deads in there too. Nice work!
1 Like
Thanks Trent. Starting to feel better. Hopefully by Monday I will be back at it full strength.
1 Like
Saturday Cardio
Weight 253.4
going to be under 255 Monday!
At 60 minutes is was at 19.86 miles. I had to turn it up the last 15 minute to get my 25 miles. That was a tough ride.
It’s crazy the difference a half a mph makes is crazy. Adding a MPH to you bike ride and averaging the same heart rate feel like the equivalent of putting 25 pounds on your BP. Tough.
5 Likes
Nice job Shane! Hell yeah man! Way to push it and get to 25 miles! Excellent job on that ride! (With a cold too)
2 Likes
Thanks Trent. I am trying.
1 Like
Sunday Cardio
Weight 252.
Cals 3015
Going to kick today’s ass with keeping food in check
5 minutes cool down
5 minute stretch
Going out for breakfast at First Watch. Doing a power protein bowl. This should be easier to track than going out for mexican. LoL
Then headed over to the Silver comet trail with my bike to give it look and see how far I can go in an hour and see what my avg heart rate on my bike is over that duration.
Hoping for 19 MPH and 120-130
6 Likes
Bike test
Definitely slower than I was hoping. Need to shed some rolling resistance and weight off myself to make much improvement.
4 Likes
Good Lord! Two rides in a day! Glad you biked enough for both of us. I rested for both of us. 
The Peloton ride looked like a tough one. If you were riding on a trail I think that 14 mp is probably good. I really don’t know though…
1 Like
Thanks Trent.
It’s all relative I guess. My goal is 100 miles on a bike this year so 14.4 MPH is 7 hours in the saddle at a heart rate of 136 would be tough to maintain.
Push
Weight 253.4
Seated DB Laterals/DB Curls
20 x 25/12 x 25
20 x 25/15 x 25
Amrap sets
26/30
Nautilus chest press
20 x 90 per side
15 x 115
10 x 135
Drop set
20 x 90
Matrix Pec deck
16 x 235
15 x 265
11 x 295
HS ISO Lateral Shoulder press
20 x 45
20 x 55
20 x 65
Ab wheel/Hammer curls
20/20 x 30
20/18 x 40
20/9 x 50
45 minutes
10 minutes stretching
That’s it.
7 Likes
Solid chest session today Shane! Strong sets man!
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Appreciate it. Felt good today.
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Tuesday Cardio
Weight 253.8
Cals 3651 (ice cream)
5 minute cooldown ride
5 minute stretch
That’s it. Decent ride. HIIT and hills with lots of recovery. Not a great distance but a decent burn.
6 Likes
Good looking ride Shane! Yeah, HIIT and recovery is not going to yield a super high distance, but like you said, you will definitely work your ass off. Great job getting after it!
1 Like
Thanks Trent!
1 Like
Legs
Weight 250.8
Cals 3146
Bike 10 minute warm up
Leg press (machine)
Keep this light to keep knees happy
20 x 250
20 x 250
20 x 250
Hip Abduction
30 x 235
20 x 270
Hip Adduction
20 x 305
20 x 305
Smith Squats
5 x 135
5 x 185
5 x 225
5 x 275
5 x 275
5 x 275 High bar feet together
15 x 225 high bar feet together
Ab crunch machine
50
50
50
DB RDLs
12 x 100s
12 x 100
12 x 100
Leg Extensions
Pump work
55 minutes
10 minutes stretch
7 Likes
Nice session Shane! Plenty of high rep work on Leg Press, Hip Abduction/Adduction. Then some heavy Smith Squats and DB RDL’s. BTW- I saw a video on IG that my gym posted where one of the trainers was doing Hip Abduction (?) The one where you spread your legs apart. In the video she said to lean forward so I tried that on leg day this week. It was a lot harder. Give that a try if you aren’t already doing it that way. I had been leaning back before.
1 Like