Great looking session this morning and I like the looks of that metcon too! Yeah supersetting ab wheel with pull-ups is brutal on the core and upper body. Good on you for getting that done. KB swings is what screwed my back up in January and it has been screwed ever since. Hopefully that isn’t what hurt you too. Happy anniversary! Sounds like some serious carbage coming your way! 
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Thank you!
Thanks Trent. I think it was a combo of those RDLs, DB cleans, and swings. It’s not hurt, but muscles are sore from use.
Instead of pushing through I have learned to listen to my body. Well, sometimes anyway. LoL.
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Saturday Cardio
Weight
5 minute cool down
5 minute stretch
That’s it. Set a PR and didn’t realize I was doing it until I had 5 minutes left on the ride. Bonus.
1200 cal drop should have me in a good deficit for Italian tonight.
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Great job on getting back into the 140’s and also on that PR! I love it when you don’t even realize you’re about to get a PR and then you just grind a little more and cruise through the finish line. Awesome job Shane!
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Thanks Trent. After what I ate last night I didn’t stay long but will be back soon.
Yeah I wasn’t watching output just turning pedals. Very cool when that happens!
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Sunday Cardio
Weight I don’t need that kinda negativity on a Sunday. LoL
Cool down 5 minutes
Stretch 5 minutes
Went out and ate some amazing Italian last night. Drank some beers and went to a local old school ice cream shop and had some pecan praline. Great food and a great date night with my wife.
This ride was 3 minutes zone 3,4,5 with 1 minutes recovery between zones, repeat with a 3 minute recovery between sets. Then 30 second zone 6 pushes with one minute recovery. Lots of recovery, hence the low mileage. Felt good though.
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Push
Weight 254
Seated DB Laterals
20 x 30
15 x 40
15 x 40
HS Inclines
12 x 100
11 x 130
Rest pause 4,1
Incline DB Fly
12 x 45
12 x 55
10 x 55
Rest pause 5,3
HS ISO Lateral Shoulder press
12 x 55 warm up
12 x 65
11 x 80
Rest pause 3,2
Ab crunch (5 sets)/Push ups/dip
50 x max/push ups 10
50 x max/dips 10
50 x max/push ups 10
50 x max/dips 10
50 x max/push ups 10
45 minutes
10 minutes stretching
That’s it.
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Sounds like a great date night with some epic eats. I wouldn’t get on the scale either! 
Nice bike ride and a good looking session this morning. I miss the HS Incline press machine. We have some other one at our gym that sucks and nobody ever uses it. Finished with some solid sets of ab crunch/push-ups/dips. Excellent work man!
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Thanks Trent. Yep, dinner was amazing. 
Yeah I am glad my gym has a HS incline. I wish it had the decline as well.
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Happy BDay sir! Loving the consistency you’re bringing here.
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Happy Birthday
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Appreciate it.
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Thank you!
Slept in today on my birthday. Weather is going to be sunny and 74 degrees today, so I decided to knock off of work early today and go hit an outdoor bike ride. Hoping to hit that up later today.
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Happy Birthday!
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Happy birthday brother! Glad you got to sleep in and it is a gorgeous day for a bike ride! Enjoy!
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Thank you!
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Thank you Trent!
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