Legs
Weight 254
Bike 10 minute warm up
Hip Abduction
20 x 285
20 x 305 (max)
Leg press (machine)
Keep this light to keep knees happy
20 x 270 feet mid
20 x 2feet wide
Hip Adduction
20 x 305
20 x 305
Squats 531
TM 275
5 x 95
5 x 135
3 x 155
5 x 185
3 x 225
1 + 245 (8) easy sets today
Lying Leg Curls
12 x 95
12 x 125
10 x 140
Ab wheel 5 sets
30
30
30
30
30
48 minutes
10 minutes stretching
Solid work on the outdoor ride and leg day today. I would be pretty happy if those were easy squat sets for me. 
Thanks Trent! Squats felt good.
Thursday Cardio
Cals 2673
Protein 238
That’s it. Easy ride today.
Good ride Shane. Way to get it done!
Thanks Trent!
Pull
Cals 2877
Bicep warm ups
DB x 25 x till warm
Smith rows
12 x 235
14 x 285
Rest pause 8,6
Bump 10
Reverse pec deck
20 x 140
16 x 175
12 x 205
Rest pause 7,6
Nautilus xpload lat pulls
12 x 90 per side
10 x 115
Rest pause 8,7
Deads
5 x 225
5 x 275
5 x 315
1 x 365
1 x 405
1 x 425
Captain chair leg raises(150 total)
30
30
30
30
30
50 minutes
10 minutes stretch
Wow! I was thinking nice Smith rows and then scrolled down to the deads! 
I think 425 is my all time deadlift PR from back in the day (and I will never get anywhere close to that again). Very impressive Shane! And for that matter 5x30 on captain chair is insane! Great job man!
Thanks Trent. I am trying! Thinking about adding deads back into regular rotation for awhile.
Good workout!
Appreciate it!
Saturday Cardio
Cals. IDK. To many though
FTP test day. Might as well put that pizza to work
10 minute FTP warm up ride.
5 minute cool down
5 minutes stretch.
New FTP is 211. That’s 21 over my last test. All in the saddle.
Powerzone rides going forward should be a little more challenging.
Great job on that FTP test Shane! Congrats on the new PR!
Sunday Cardio
Not surprised my ride wasn’t much further today than in the past. Most my endurance rides I have been riding the top of my zones and even pushing into the next one, which is why I needed a FTP score.
The other power zone rides in higher zones will be more challenging though.
Went bowling last night for my birthday with friends. Had some beers, cake, and good foods.
Today the going out with my family.
After that, the celebrations are over and back to the grind.
If I haven’t been posting my weight, it’s because I am done weighing myself daily. Going to go by the mirror, performance in the gym, how I feel, naval measurement, and on occasion I will weigh in. It’s just a number anyways and if everything else is doing good and moving in the right way it should too.
Going to instead track cals and plan to keep those around 3K per day.
Going to be beautiful today. Time to go do some yardio.
Happy Birthday!
Push
Cals. Idk. Over 4k I am sure with cake and pizza
Seated DB Laterals
20 x 30
20 x 35
10 x 45
Rest pause 7,5
HS Inclines
12 x 100
10 x 135
7 x 135
Rest pause 1.5, 1 plus partials
Pec deck
10 x 305 max
11 x max
Rest pause 6,4
HS ISO Lateral Shoulder press
12 x 45 per side
8 x 90
HS MTS Ab crunch/ hammer curls
40 x 100/12 x 40
40 x 100/12 x 40
40 x 100/12 x 40
16 x 100/10 x 40
20 x 100/8 x 40
Chest press machine
20 x 150
10 x 225
6 x 285
50 minutes
10 minutes stretching
Thank you!
Good looking bike ride yesterday and a nice push session this morning! Glad you were able to get a new FTP test done. I’m sure that will help build that threshold on the bike. Still a good pace. Hope you enjoyed the birthday dinner. I agree on the body weight. I probably weigh myself once per week at this point. I have a weight that I absolutely don’t want to go over (175) but that’s about it. Like you said though, it really comes down to how you feel and how you look. For me, >175 looks fat and I feel slightly worse so my goal is to stay under that.
That FTP test, I actually just tried to beat my last 20 minute PR. The only ride I take that is 20 minutes is the FTP test. LoL. Not sure how it is going to play out on a power zone max ride though.
Birthday foods were good. Thanks.
I like that approach as well.
Tuesday Cardio
Took a page out of Trent’s book, but more easy
20 minutes stairs of doom
20 minutes elliptical
20 minutes bike
15 minutes sauna
That’s it. Lots of sweat in that session.
