That steak was fire man. I actually stove top cooked it in butter, salt, pepper, and rosemary. Usually use the grill but used a pan and seared it and covered it. Worked great. 
1 Like
Push
Weight 252
This is the week for 240s damn it
HS Inclines
20 x 70
12 x 90
16 x 120 per side
Rest pause 4,2
Seated DB Laterals
20 x 30
20 x 35
20 x 35
Pec deck
20 x 305
13 x 305
Rest pause 6,4
HS ISO Lateral Shoulder press
12 x 55 warm up
12 x 65
11 x 80
Rest pause 5,3
Ab crunch (April add set)/Push ups/dip
50 x max/Dips 10
50 x max/push ups 10
50 x max/dips 10
50 x max/push ups 10
50 x max/dips 10
48 minutes
10 minutes stretching
That’s it. I am going to give rest pause training a go on some of my days and movements. See how I like it.
7 Likes
Man that was an awesome session Shane! Great looking sets! Sounds good adding in the rest pauses. I do them sometimes. Probably more on accessory work. Sorry about the tree blocking the road (and hate it for whoever’s fence that is). The Lego thing looked pretty cool. At first I thought that Darth Vader was made out of cheesecake but then realized those were different places. 
1 Like
Thanks Trent! A 6 foot cheesecake Vader would definitely have been much more cool. 
2 Likes
Tuesday Cardio
251
Peloton
5 minutes cool down ride
5 minutes stretch
Started a harder ride this morning but after giving blood yesterday afternoon I realized that wasn’t a great idea. Endurance ride it is then.
6 Likes
Still a good pace, especially if you are not at 100%. Way to get it done Shane!
1 Like
Thanks Trent!
1 Like
Legs
Weight 252
Bike 10 minute warm up
Leg press (machine)
Keep this light to keep knees happy
20 x 250 feet mid
20 x 250 feet wide
Hip Abduction
20 x 280
20 x 305 (max)
Hip Adduction
20 x 305
20 x 305
Squats 531
TM 275
5 x 95
5 x 135
3 x 155
3 x 185
3 x 205
3 + 225 (10)
BB RDLs
12 x 225
12 x 275
Captain chair leg raises(150 total)
30
30
30
30
30
48 minutes
10 minutes stretch
Straight forward no frills today. Done
8 Likes
Hell of a solid leg session Shane! Nice job! Solid work on squats and those RDL’s are really impressive. Then 5x30 leg raises will put some hair on your abs. Way to get it done man!
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Appreciate it Trent. I am trying man. 
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Good session!
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Thank you!
Thursday Cardio
Weight 251 body holding these pounds like it’s mandatory. Damn.
5 minute cool down ride
5 minute stretch
Felt good to hit some higher intensity and get my heart rate up in the lower 150s.
5 Likes
Great looking ride Shane! I’m sure it was fun and entertaining too with Denis curating. 150? That is insane! Must have a been a tough ride! Way to get it done brother!
1 Like
Thanks Trent. It wasn’t too bad but it had some out of the saddle work and some higher speed stuff. Nice change of pace. 
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Ha ha, I love how out of the saddle and faster speed gets a frown. Well, it didn’t kill you so you must be stronger! 
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That’s right. I didn’t die. Upward and onward!
Metcon
5 burpees
10 DB Cleans x 40 per arm
15 x 45 kb swings
15 air squats
5 rounds for time
11111
16:18
Sauna
10 minutes
That’s it. Was going to do metcon for 10 rounds but my back told me that was a bad idea.
6 Likes
Pull
Weight 250
Bicep warm ups
DB x 25 x till warm
Smith rows
12 x 225
12 x 275
Rest pause 7,5
Bump 10
Chest supported DB rear delt fly
12 x 35
12 x 40
8 x 45
Rest pause 5,5
Pull ups (55 total) throughput workout
5,5,5,5,5,
5,5,5,5,5
5
Smith Shrugs
15 x 325
15 x 375
14 x 415
Rest pause 9,8
Ab wheel (6 sets)
25
25
25
25
25
15
50 minutes
10 minutes stretch
Those Ab wheel sets, alternated with pull ups were tough. The Ab wheel in itself is a pretty taxing movement on the arms. I might throw it in on leg day instead.
Tomorrow my wife and I are going out to eat for our anniversary. Going to a local Italian place called Pops. They make their own pasta, plus next week is my birthday.
Probably going to do a long peloton ride in the morning to get me in a good deficit for tomorrow.
8 Likes
Happy Anniversary!
2 Likes