Thanks Trent. Putting some of those extra cals to work. 
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Solid work on that bike ride Shane. Good pace and much calories torched!
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Thanks Trent. I am taking it easy this week. I have a Dr appointment on Friday to give blood as my hematocrit was a little high, side effect of TRT, so I am not going all out this week until I get that taken care of.
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Legs
Weight 256
Bike 5 minute warm up
Leg press (machine)
Keep this light to keep knees happy
20 x 250 feet mid
20 x 250 feet wide
Hip Adduction
20 x 305
20 x 305
Hip Abduction
20 x 265
20 x 295
Squats 531
TM 275
5 x 95
5 x 135
3 x 150
5 x 165
5 x 190
5 + 215(10)
Captain chair leg raises(5 sets)
25
25
25
25
25
BB RDLs
10 x 225
8 x 250
6 x 275
45 minutes
10 minutes stretch.
That’s it
7 Likes
Getting it done! Nice session, even for keeping it light. 25 reps of leg raises is not light IMO. Neither is 275 RDL’s.
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Thanks Trent! I am trying. 
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Thursday Metcon
Weight 252
10 push up
15 KB swings
15 jumping jacks
15 air squats
10 rounds for time
11111
11111
18:28
Dan John Sparrow Hawk with 45 pound KB, my take on it.
8KB Goblets, suitcase carry 60 feet
7KB Goblets, alternate hand suitcase back repeat to zero and back to 8. Don’t put the KB down.
7:11
Stairs of doom
20 minutes
7 Likes
Way to get after it Shane! Good looking metcon there. Between the KB, JJ and Air Squats your HR had to have made it into Zone 2 (mine would have been in Zone 7). 
Nice to see the metcons still in the mix.
2 Likes
I have a lot of points on Duolingo Italian.
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Pull
Weight 252
Bicep warm ups
DB x 25 x till warm
Chest supported DB Rows
12 x 80
12 x 90
8 x 100
RP 4
Chest supported DB rear delt fly
16 x 25
16 x 35
8 x 45
RP 5
Pull ups (50 total) throughput workout
5,5,5,5,5,
5,5,5,5,5
Smith Shrugs
20 x 325
20 x 375
12 x 415
RP 8
Ab crunch 5 sets
50 x max
50 x max
50 x max
50 x max
50 x max
50 minutes
10 minute stretch
That’s it.
8 Likes
Great looking session Shane! You got after those DB Rows and also hit 50 pull-ups throughout the workout. I think you might have a Murph coming up on Memorial Day weekend… 
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Thanks Trent. As long as my elbows hold up, Murph is on the calendar.
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Saturday Cardio
Weight 251
5 minute cool down
5 minute stretch
Breakfast. Half that steak is for tomorrow’s breakfast.
9 Likes
Sunday Cardio
Weight 252
Not bad considering Cheesecake Factory yesterday
Outdoor bike ride
Went to go ride an old route that I used to ride this morning. Got about 2 miles into the ride and ran into this.
Luckily, back 1/4 of a mile there is a mall with a big loop around it so I did 5 loops around it.
Short ride, but burned some cals.
Yesterday took my song to Lego Brickfest.
We had Cheesecake Factory while we were there.
Vader was my favorite
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Why did you delete it? That tree pic looks tragic.
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Nice job on that bike ride Shane! Nice job on the breakfast too! Should have gotten more steak! 
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It was an accident. 
IDK how to get it back. LoL. I will retype sometime today.
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I think if you click on the pencil/ edit button there is an undo/ restore button.
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There was a little undo thing at the bottom of the post. 
Thank you!
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