Kick ass workout Shane! The leg press didn’t read light to me, nor did the rest of it. Those captain chair leg raises are hard too. Can probably get a lot more in than hanging from the pull-up bar. I still think they’re cool. 
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Thanks Trent! They were some new Ab work so that was a win. You inspired me to give some type of leg raises a try. 
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Thursday Cardio
Weight 252
That’s it. Going to go try to hit the gym at lunch and get a metcon and sauna in.
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Thursday Metcon
100 push ups in afsap
When stop do 10 db cleans x 45 pounds per arm, then 15 calorie row
40,30,30
For time 13:33
15 minute treadmill walk
15 minute sauna
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Hell yeah! Double header FTW! Great job on that bike ride this morning Shane. Also a great looking metcon. DB power cleans 2x45 will definitely get the blood flowing. Awesome sets on the push-ups as well. Solid day of conditioning. Hope you were able to get some time in at work! 
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Thanks Trent. It is too nice outside to work today. I keep wanting to leave work early and go grab my bike. LoL.
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Pull
Weight 251
Bicep warm ups
DB x 25 x till warm
Chest Supported DB Rows
12 x 80
12 x 85
9 x 90
8 x 90
Cable rear delts
20 x 20 per arm
25 x 20
30 x 20
Smith Shrugs
20 x 325
20 x 375
18 x 415
17 x 415
Ab wheel
20
20
20
20
Pull ups (scattered through workout)
3,3,3,3,3,3,4,3,3,3,3
48 minutes
Stretch 10 minutes
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Good looking pull session Shane. Nice and heavy on those DB rows. And then the ab wheel of death! Way to knock out sets of 20 on that thing! Great job Shane!
Planning to do a bike ride tomorrow but am not sure what time yet. It’s looking like rain tonight and tomorrow so soccer will probably be rained out. Should have more info tonight.
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Thanks Trent. I am trying. 
Sounds good. We are looking at the same thing down here. I will probably try to do at minimum a 60 minute ride tomorrow.
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Nice. Let me talk to my wife and I’ll let you know what I can do.
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Saturday Cardio
Weight 253 (pancakes and pizza)
5 minute cool down
5 minute stretch
We got a black stone at work and broke it in yesterday with a pancakes, eggs, and sausages breakfast. Came home and ate pizza with my son.
Decided to ride a hills ride this morning and about killed myself and Trent. Sorry Trent.
Crushed my prior PR by 91, I always said pizza was anabolic.
Thanks for the push today Trent! Enjoyed it!
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Way to get after it Shane! Crushed that PR too! Yeah about 15 minutes into that ride I was like “What the #$%* did Shane get me into???” Congrats on the Blackstone. I have a friend with on of those and he loves it. Definitely on the wish list… Way to get it done this morning man! I kept thinking you were going to get me on those rest intervals.
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Sunday
New bike first test ride
For the same effort I am about 1.5MPH faster. Take that over a 100 mile bike ride and that adds up. One thing I need is a new saddle and to figure out my bars. My wrists were sore after an hour. That’s not going to work.
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Nice job Shane! That has to feel nice to get out on a nice day and feel the wind in your face. It was cold here yesterday so I would have been a no-go. 
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Thanks Trent. It was actually nice here yesterday. It was cool and windy, but sunny out.
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Push
Weight 253
Seated DB Laterals
12 x 25
12 x 30
12 x 35
10 x 40
Nautilus chest press
20 x 90 per side
15 x 115
11 x 135
7 x 135
Drop sets x 2
Pec deck
15 x 265
14 x 280
13 x 295
HS ISO Lateral Shoulder press
20 x 55
20 x 65
18 x 75
15 x 75
Ab crunch
50 x max
50 x max
50 x max
50 x max
40 minutes
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Excellent push session Shane. Plenty of good looking sets in there. Way to get it done man!
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Thanks Trent. I am trying man.
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Forgot to add, this morning was a little crazy at my gym. When I was changing out on my way out of the gym one of the regulars asked me if I heard about what was going on outside. He said he was walking into the gym and there were cops outside and a lady got robbed of her car in the parking lot. Crazy. I live in the suburbs, about 30 minutes north of Atlanta. Way to close to home.
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