Wednesday Cardio
Weight 248
Elliptical
45 minutes
600 ish cals
Sauna 15 minutes.
That is it.
5 Likes
Solid work on the elliptical. Nice calorie burn and finished in the sauna. 
Good job Shane!
1 Like
Thanks Trent. 
Upper B
Weight 248
BB OHP
12 x 65
12 x 85
10 x 105
6 x 105
Rack pull(below knees)
10 x 225
5 x 275
5 x 315
5 x 365
HS incline press
12 x 90 per side
10 x 115
4 x 135
Drop
8 x 90
XPload lat pulls
12 x 105 per side
10 x 135
EZ Curls (golfers elbow ouch)
100 reps x 40
30,30,40
Rear delt cables
20 x 12.5
8 x 22.5
12 x 17.5
Seated DB Tricep OHP
12 x 75
10 x 75
Ab Crunch machine (matrix)
100 reps x 150
30,25,25,20
65 minutes
Didn’t feel like I had much in the tank today. Sleep sucked last night. Hopefully I sleep a lot better tonight.
9 Likes
Solid work Shane. Good numbers on OHP. I saw lat pulls and thought, “Ahhh… My back can handle those.” Then I saw below the knees and thought, “nevermind…” 
The HS incline seems heavy to me. I was topping out at 6x70 on the Iso Lat Bench yesterday. Nice sets! Sorry about the golfer’s elbow. First world problems… 
Sorry to hear about the sleep issues as well. Hopefully you can catch up tonight.
1 Like
Thank you Trent. The inclines felt heavy this week, last week I got 8 at 135 per side, but I usually start with them. Doing them after OHP definitely knocked some wind out of those sets. The guy before me was doing 5 plates per side. 
Sleep was good.
2 Likes
Dayum!!!
1 Like
Yeah. LoL.
Friday Cardio
Weight 248
Elliptical 45 minutes
600ish cals
15 minutes sauna.
That is it.
5 Likes
Solid calorie burn and sweat session. Way to get it done Shane.
1 Like
Thanks Trent. It’s a low impact workout that really does get the sweat rolling. I turn on a show and just zone out. Right now I am watching Mayor of Kingstown while I do cardio. Makes the time pass quickly.
Saturday Cardio
Weight 248
Peloton
60 minutes
This was a different zone ride as it varied high RPM zone 3 work with low rpm high resistance zone 4 work. 22 minutes worth of recovery/warm up.
Was a tough workout, I am not used to really doing either of those. Usually I ride medium pace, medium resistance through my zones. I dig it.
5 Likes
Nice job on that ride Shane! Sounds like a little more higher intensity mixed in. Good to get that blood flowing. 
1 Like
Thanks Trent. Definitely good cardio. 
Sunday Cardio
Weight 251 fawk
Peloton
That’s it. I really didn’t feel like I ate that bad yesterday, until I think back and consider it all.
Wife and mother in law made Christmas cookies and those little square pretzels that have a Hershey kiss with peanut m&m on top them. Not sure how many of those I ate walking by.
Also had SEC championship game eats, no beers though. On top of all of that had a piece on Bundt cake for my sisters birthday.
So thinking back, yeah I deserve to be over 250 today.
Back at it. Going to try to eat right today but it’s my wife’s 40th birthday party, we are going out to eat and having a party with around 60 people. Watching Falcons Steelers game. My wife is a Steelers fan. Should be a fun day!
5 Likes
Upper A
Weight 249 (back under 250)
BB Bench press (531)
TM 245
5 x 100
5 x 135
3 x 150
3 x 175
3 x 200
3 + 225(6) 261
XPload lat pulls
15 x 100 per side
12 x 115
HS Shoulder Press
20 x 45 per side
16 x 75
Kroc rows
15 x 95
16 x 100
Smith Shrug no straps
20 x 285
20 x 325
Dips/SS lat raises
12/12 x 30
16/12 x 30
Pec deck/SS Hammer curls
16 x 205/12 x 30
15 x 235/20 x 30
Ab wheel
25
25
25
25
65 minutes
That’s it.
6 Likes
I can relate.
Nice job on the bike ride. How did you guys end up in that game? My daughter wanted to watch that one but I told her we were watching the Chiefs/Bengals game because “the Falcons and Steelers suck.” 
On today’s session, Good Lord! That was a lot of work! Solid numbers on bench. You are light years ahead of me at this point. Tons of work after that too. Way to get it done Shane!
1 Like
Making good gains
1 Like
Thanks Trent. Falcons lost, another game where we lose by one score. I am getting accustomed to it though. The Chiefs and Bengals game was definitely the a much more entertaining game to watch.
Thanks. I am still off of my old BP numbers. I think the most I ever hit on 225 was 12 back in the BB.com days. Still not a bad showing for me though.
1 Like
Appreciate it. I am trying.