Thanks Trent!
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Sunday Cardio
Weight 252
Bike ride
That’s it. Rode my old bike today. Other bike is in the shop getting new tubes and being looked over.
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Deload week
Push
Weight 253
Nautilus BP
20 x 70 per side x 2
DB Lateral Raises
15 x 25 x 2
Pec deck
20 x 160 x 2
HS Shoulder press
20 x 45 x 2
Ab wheel/Push ups
10/10 x 2
25 minutes treadmill walk
That’s it. Getting blood work next Monday. Going to take it easy this week.
6 Likes
I was scrolling down and thinking “Please tell me he didn’t do both of those bike rides on the same day… Dude… How in the #$!*???” 
Way to get after it man! Nice looking deload session as well. Still made me look bad. Ha ha… 
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Thanks Trent. I am trying.
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Tuesday cardio
Weight 253
Easy ride today. Kept the resistance down and cadence high. Clock puncher.
5 minute stretch
That’s was ride number 499. I am going to try to catch a live class on Saturday for my 500th ride. Maybe I will get a shoutout. Doubt it, but worth a shot.
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Legs
Weight 253
Bike warm up
10 minutes
Leg press
20 x 210 x 2
Leg extensions
20 x 55 x 2
Hip abduction
20 x 220 x 2
Hip Adduction
20 x 265 x 2
Smith Squats
5 x 135
5 x 185
5 x 225
DB RDLs
10 x 85 x 2
Ab Wheel
10 x 2
10 minute treadmill
10 minute stretch.
That’s it.
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Nice job on the Peloton ride and leg session. That’s really cool about hour 500’th ride this Saturday. Assuming that is a Matt Wilpers ride? What time? If it’s at 7:00AM I might be able to make it. Rest of the morning is packed with soccer.
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Thanks Trent. Yeah going to try Wilper’s class. I know he does a long ride on Saturday mornings. I am going to do his earliest one. I plan to go down on the bike and see what time it starts. 7:00 would be great.
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Thursday Cardio
Weight 252
5 minutes cool down
5 minute stretch
That’s it.
Figured I would go ahead and knock this one out. 500 rides and I have done exactly zero live. No reason to start now. Most live classes are starting at the time I am finishing mine.
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Looks like an invisible ride to me. Not sure why the screen shot didn’t post but I saw it on the Peloton app. Way to get after it Shane! 500 is a great achievement! I think I’m around 80 right now and I was thinking the same thing. I wonder if I’ll ever do a live ride… Maybe on a milestone I’ll do one but will probably pick some random one that isn’t as popular as Matt Wilper’s Saturday morning ride. Who knows. Great job Shane!
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Thanks Trent. Not sure why it’s not showing on your screen. Yeah there is no way I would have got a shout out. Most at home people he shouts out have 2500 or 5000 rides. It would take me 10 years to get that many rides. 
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Pull Deload
Weight 251
Bicep warm up
20 pound db curls till warm
Smith Rows
12 x 135 x 2
Smith Shrugs
12 x 225 x 2
Nautilus Lat pulls
12 x 2PPS x 2
Rear delt on pec deck
12 x 130 x 2
Ab crunch
30 x max x 2
Back extensions
BW x 2
20 minutes treadmill
That’s it. Deload lifting part of the week comes to an end. Couple more cardio session this weekend. Ready to get back to it after Monday’s blood work.
7 Likes
Great job on the deload session and ride this morning! Solid effort on both. (Sorry I missed the ride this morning) Hope your blood work comes back OK on Monday.
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Thank you! Hopefully it’s all good. 
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Push
Weight 252
HS ISO Lateral Shoulder press
20 x 45
20 x 60
20 x 70
20 x 80
Seated DB Laterals
12 x 25
12 x 30
12 x 35
9 x 40
BP
10 x 135
10 x 165
10 x 195
Pec deck
16 x 160
12 x 175
9 + 3 x 190
Ab crunch
50 x max
50 x max
50 x max
50 x max
Nautilus BP
20 x 90 per side
9 x 115 toasty
15 x 90
45 minutes
Did this after work today. Gym was insane. Got in what I could.
7 Likes
Tuesday Cardio
Weight 253
5 minute cool down
5 minute post ride stretch
That’s it. Hit some zone 5,6, and 7 today. Recovery was under 70 watts which explains the short distance. Still a good workout.
6 Likes
Great job getting in there and getting a workout in when it was busy in the evening. Solid looking session regardless. Nice job on that bike ride too. Looks like it was higher intensity. Way to get it done! Hope your blood work comes back OK.
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Legs
Weight 253
Bike 10 minute warm up
Leg press (machine)
Keep this light to keep knees happy
20 x 230 feet together
20 x 250 feet mid
20 x 250 feet wide
Hip Abduction
20 x 250
20 x 280
Hip Adduction
20 x 305
20 x 305
Squats
5 x 95
5 x 135
3 x 155
5 x 185
5 x 205
5 + 230 (10)
DB RDLs
12 x 100s
Amrap x 100 (16)
Move to BB
Captain chair leg raises(not nearly as cool as Van Damme)
20
25
25
25
Leg extension (light)
Amrap x 55 x 3 sets
Lots of pause at top reps. Pump work
Lunges
30 per leg
50
Minutes
10 minutes stretch
That’s it.
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