Thanks Trent. I will give that a try. I mostly just do them to warm my hips up prior to squatting. Years back I injured my right hip doing squats. I wasn’t properly warmed up and that is a mistake I won’t ever make again. It took a good 6 months for that hip to not hurt while squatting.
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Trending down as per the long term plan mate? Coudos!
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Yep I am trying. Hoping to be in the 240s this time next week.
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Thursday Cardio
250.6
5 minutes cool down ride
5 minute post ride stretch.
Chili cook off today at work. I expect a weight bump tomorrow.
My entries. I do all meat, grass fed 80/20 and spicy sausage.
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Yummy!!!
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Yep. I also picked up some dessert.
That one in the back with strawberries on it is a tres leches cake. It’s ridiculous and will be what I eat for dessert.
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Great job on that bike ride and that chili looks amazing! 
I wish I could do that at work today! 
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I like the way you think!
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Pull
Weight 255
Bicep warm ups
DB x 20 x till warm
Chest Supported DB Rows
12 x 80
12 x 85
8 x 90
8 x 90
Rear delt cables (life fitness)
20 x 27.5
20 x 17.5
20 x 20
Smith Shrugs
20 x 315
20 x 365
16 x 405
16 x 405
Ab Crunch (March Add extra set)
50 x max
50
50
50 rest pause to complete
Plate raises
20 x 45
20 x 45
24 x 45
Pull ups (scattered through workout)
3,3,3,3,3,3,3
50 minutes
10 minutes stretch
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Hell yeah, solid session Shane! You are wearing out those chest supported DB Rows. I need to go back to doing Pull on Fridays. I think Friday is now International Chest Day at our gym. I walked in this morning and everyone was doing chest/shoulders. Might need to switch back to doing Pull like you’re doing. Great looking session man!
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Thanks Trent. I really like pull day on Friday. I do Push, Legs, Pull. Leaves my legs fresh for a long ride on the weekend.
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Saturday Cardio
Weight 257 
5 minute cool down
5 minute post ride stretch
Well 2 days of chili and Fritos hasn’t been a great move for weight loss. Back on it today.
New PR today. Definitely rode above my zones trying to put these extra carbs to use a ring out some of that sodium.
If all goes well I am picking up a new to me bike today.
2 year old bike that the sprockets still have all the anodize black on. Looks like this guy bought it and never used it. Getting it for about half price. Win.
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Hell yeah! Nice job on that ride Shane! Blistering pace! Hope you get the bike too. Looks good. Can’t beat half off for a good bike. That’s the only way I like to buy stuff like that. 
I’m hopping on the Peloton now but am not sure if I can get a pace like yours today. 
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You aren’t kidding, man! That’s a beautiful bike. I’m jealous, haha!
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Thanks Trent. I am just trying to keep up with you now.
Yeah I have been down to the bike stores and I have a hard time paying full price for these things, especially for something that’s going to spend half its life in my garage. LoL.
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Appreciate it! Hopefully all goes well. He says the pictures are representative of its current condition and he hasn’t rode it since they were taken.
He sold what I can only assume is his wife’s matching bike back about a month ago. Looks like an expensive hobby that they decided wasn’t for them.
He put some tubeless $500 wheels on it as well.
Fingers crossed. 
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Yeah there’s no way in hell I could spend that kind of money on something I might use once per week. If I rode it every day then maybe. Hope you can get it! Looks like a great deal!
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Sunday Cardio
Rower
45 minutes
458 cals
Picked the bike up yesterday. I am going to try to take it out today for a shake down ride.
Plan is to drop it off tomorrow or later today at my bike shop and let them go through it and look it over and put some skinnier tires on it. It has 38MM tires on it. Probably go down to a 35MM. My old bike is 42 MM tires so it should roll a lot easier with 35MM tires on it.
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Push
Weight 254
Seated DB Laterals/DB Curls
20 x 20/20 x 20
15 x 25/15 x 25
12 x 30/12 x 30
HS ISO Lateral Shoulder press
20 x 45
20 x 55
20 x 65
20 x 75
Matrix Pec deck
12 x 265
12 x 280
12 x 295
11 x 295
Smith Incline BP
15 x 95
15 x 145
9 x 195
6 x 195
10 x 145
Ab wheel/push ups
25/20
25/20
25/18
25/17 + 3
50 minutes
10 minutes stretch
That’s it.
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Hell yeah man, way to crush it this morning! Mind blowing numbers to me on HS IL Shoulder Press. Looks like we did a lot of the same stuff today. Not sure how you do sets of 25 on the ab wheel. That thing is intense!
Nice row yesterday too and congrats on getting the bike!
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