Shane's Over 35 Shenanigans

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:

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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.

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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. :joy:

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Thanks Trent! A 6 foot cheesecake Vader would definitely have been much more cool. :joy::sunglasses:

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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.

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Still a good pace, especially if you are not at 100%. Way to get it done Shane!

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Thanks Trent!

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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

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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. :joy: Way to get it done man!

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Appreciate it Trent. I am trying man. :upside_down_face:

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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.

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Great looking ride Shane! I’m sure it was fun and entertaining too with Denis curating. :joy: 150? That is insane! Must have a been a tough ride! Way to get it done brother!

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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. :frowning:

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Ha ha, I love how out of the saddle and faster speed gets a frown. :joy: Well, it didn’t kill you so you must be stronger! :muscle:t2:

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That’s right. I didn’t die. :joy: 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.

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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.

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Happy Anniversary!

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