Nice bike ride!
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Thanks Trent!
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Thank you!
Legs
Bike 6 minute warm up
New gym
Hip Abduction
25 x 260 (max)
30 x 260
Hip Adduction
25 x 260
25 x 260
Leg press (machine)
Keep this light to keep knees happy
20 x 220 feet close
20 x 220 feet wide
Squats 531
1 + 260
5 x 115
5 x 140
3 x 165
5 x 185
5 x 205
5 + 235(10)
Lying Leg Curls
12 x 95
12 x 125
12 x 140
Captain chair leg raises (normal machine)
30
30
30
Leg extensions
20 x 115
20 x 130
20 x 130
Leg raises bosu ball
20
25
45 minutes
10 minutes stretching
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Great looking leg session Shane! Nice job hitting 10x230 on squats. Always impressed with the captain chair as well. Way to get it done man!
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Thanks Trent. Legs are feeling those squats this morning. 
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Thursday Cardio
5 minute cool down
5 minute stretch.
That’s it. Will probably try to get in a loaded carry workout this afternoon.
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Great job on that bike ride Shane. I hear you on the squats. My legs are still sore from doing them on Monday.
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Thursday gym
KB Suitcase carry
650 feet x 3 per arm
250 meter row x 6
22:37
Cable laterals
20 x 10
20 x 20
20 x 20
Sled pull/push
50 feet there and back
3 plates
4 plates
5 plates
6 plates
Back extensions 10
Kb Swings 20 x 50
4 sets
28 minutes
Sauna 10 minutes
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Thanks Trent. Skipping squats for any amount of time always comes back to bite ya!
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Solid work today Shane. Looked like mostly metcon type of stuff with some shoulder raises mixed in. I like it! 
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Pull
Kb Swing warm up
20 x 35
20 x 50
Deads (DOH, no chalk, no belt)
5 x 225
5 x 275
5 x 315
5 x 335
Add 10
Bicep warm ups
DB x 25 x till warm
HS ISO lateral row
12 x 115 per side
12 x 135
9 x 160
Rest pause 6,4
Wide Mag grip lat pulls
12 x 140
12 x 160
6 x 180
Rear delt cables
20 x 20
14 x 22.5
HS Ab crunch/SS Assistance pull ups
30 x 100/15
30 x 100/10
30 x 100/10
20 x 100/10
60 minutes
10 minutes stretching
That’s it. Going to add deads back in but going to limit poundage by what I can pull DOH with no chalk.
7 Likes
Heck yeah Shane! Nice looking pull session! I love how 335 is light for you now on deads. Must be nice…
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Thanks Trent. Felt good to be pulling them today.
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Saturday Cardio
5 minutes cool down
5 minutes stretch
I was 340ish watts into my ride and realized I was 5 points off my PR so I decided to go set a new one.
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Heck yeah Shane! Congrats on that PR!!! I saw that you did a ride this morning but didn’t notice it was a PR. Great job and an excellent pace! 
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Appreciate it!
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Thanks Trent! Felt good today.
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Push (Canton)
HS MTS Incline Press
20 x 60 per side
12 x 80
12 x 100
Rest pause 7,3
Tricep rope
3 sets
Seated DB Laterals
12 x 35
12 x 40
12 x 45
Rest pause 8,6
Hoist Roc it chest press
12 x 205
10 x 245
Rest pause 7,3
Life fitness Pec deck
9 x 220
11 x 220
Rest pause 5,4
HS MTS Shoulder Press
12 x 70 per side
12 x 90
Rest pause 7,4
HS MTS Ab crunch
30 x 100
30 x 100
30 x 100
22 x 100
22 x 100
HS MTS Bicep Curls
12 x 50
12 x 70
Rest pause 5,5
45 minutes
15 minutes sauna
That’s it.
7 Likes