Thanks Trent. Doing those ab wheels from my knees. I can’t do them from a standing position.
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Same here. 
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They are hard to do. That is for sure!
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Tuesday Cardio
Weight 254
5 minute cool down ride
5 minute stretch
That’s it. Worked zone 5 and 6 today. Felt good.
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Hell yeah man! Way to get after it on that bike ride! It’s always tough working in zones 5-6. But that helps us build that cardiovascular threshold. Way to get it done Shane!
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Thanks Trent. Felt good man!
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Legs
Weight 253
Cals 3224
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 Adduction
30 x 305
20 x 305
Squats
5 x 95
5 x 135
5 x 185
5 x 225
3 x 275
3 x 275
5 x 275
10 x 225 high bar
Hip Abduction
20 x 250
20 x 280
Ab crunch machine/KB Swings
50/25 x 45
50/25 x 45
50/25 x 45
50/25 x 45
55 minutes
10 minutes stretch
That’s it.
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Killer leg session Shane! “Kept it light” on Leg Press doing 20 reps at a weight that I would probably do like 8 reps at. Good job on the squats too. Way to get after it Shane!
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Thanks Trent. My knees were extra crunchy yesterday. Not sure how much longer I am going to go over 225 to 250 on squats going forward. I know I have said that before.
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Thursday Cardio
Weight 253 damn weight is holding on this week. Need a big woosh.
5 minute cool down
5 minute stretch
That’s it. Rode my zones today for a little more intense power zone recovery ride. Will do my endurance ride Saturday.
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Thursday Metcon
24:57
21DB Snatch Right Arm
21 burpees
21 Left arm
21 burpees
15 right arm
15 burpees
15 left arm
15 burpees
9 right arm
9 burpees
9 left arm
9 burpees
With lots of walking in circles trying not to puke or pass out.
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Ha ha Yes!!! He did it! Great job getting that metcon in after doing a 45 minute bike ride this morning. It was hard for me to hop on the bike for a 20 minute ride right after that metcon but that still may have been easier than doing the metcon after a 45 minute ride. Way to get it done Shane! So now you can get a shirt or bumper sticker that says “I do burpees!” Also, hopefully the gym staff was able to mop up that river of sweat from the class room after you finished up. 
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I started going to the gym on Tuesday and Thursday during my lunch break to get do the sauna. I think I am going to use these days as a metcon day as well. Metcons are a whole different kind of cardio. Or maybe it’s just the burpees that are. Either way, hate them or not, I can’t say they are not effective. I guess I need to do more of them, at least until I can get to a point where I can do sets of 20 of them and not feel like I am going to die.
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Pull
Weight 251
Bicep warm ups
DB x 20 x till warm
Smith rows
20 x 185
16 x 225 start here
12 x 250
12 x 275
8 x 300
Reverse pec deck
15 x 145
20 x 145
20 x 145
Smith Shrugs
20 x 315
20 x 365
20 x 405
20 x 405
Ab Crunch (March Add extra set)
60 x max
50
50
50
Pull ups (scattered through workout)
4,3,4,4,3,4,4,4
45 minutes
10 minute stretch
Well my lats are actually sore from yesterday’s DB snatches. Interesting. Surprised by that but it guess it makes sense. Going to do more of those, somewhere.
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Nice looking pull session Shane! Super heavy on those Smith rows! (And shrugs for that matter) As for the burpees, they are damned effective at getting the heart rate up. I used to do them a lot until these foot issues started. They aggravate my foot so I don’t do them very often anymore. There are plenty of other options though. DB or Barbell: Snatches, Cleans, Clean and Jerks. Devil Press. Just to name a few.
Metcons: IMO, metcons have a place in a balanced training routine. I don’t think they should be the sole form of training but, to me, everyone who is serious about cardio should do at least one metcon per week 15-20+ minutes in length. Your average HR should be 80%+. Like you said, it is a totally different form of cardio. To me, there is nothing more effective at developing your higher (anaerobic) zones. Also, you are using your whole body instead of just your legs, etc. That is true work capacity. Biking and running are great for what they are but nothing develops work capacity like metcons.
Sorry for the rant…
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Thanks Trent. Yeah I am going to incorporate one a week. I doubt I could recover from 2 a week. I might actually try to make sure there are burpees in my metcon going forward, just so I can get better at them. I have a lot working against me on those, being tall, fat, and slow being the biggest issues. Haha.
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Yeah man, enjoy the metcon journey! Josh Bridge’s metcons are good for more of maintenance but I have been missing some higher intensity stuff. With Murph coming up in two months it might be time to put the pedal to the metal. Josh’s are good because my body doesn’t like the super high volume stuff anymore. But it’s good to mix the crazy stuff in once in a while.
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I am going to spend more time checking out what Josh is doing. I am sure it will take me awhile to get it right.
Thanks for the suggestions and push.
Saturday Cardio
Weight 253.4 to much snacking
5 minute cool down ride
5 minute stretch
That’s it. New PR. Crushed my old 90 minute PR by 129KJ. That’s a win.
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Hell yeah Shane! Way to get after it this morning! Congrats on that PR! Well deserved!
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