Heck yeah man! Solid leg session! Nice and heavy on those squats! Way to get after it Shane!
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Thanks Trent!
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Nice job Shane! I like the interval approach. Mucho calories torched as well!
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Thanks Trent. I like that interval timing on elliptical. Keeps my heart rate in a good zone and like you said burns some good cals. 
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Pull
Smith Rows
12 x 185
12 x 225
8 x 275
Rest pause 6,6
Smith shrugs
20 x 275
20 x 315
20 x 365
Rest pause 13,10
Ez Curls
16 x 50
12 x 60
Rest pause 10,10
Wide Mag grip lat pulls
12 x 160
8 x 180
8 x 180
Back extensions/KB side bends
BW x 12/55 x 15 per side
KB 55 x 12/55 x 15
KB 55 x 15/55 x 15
Face pulls 100 reps x 50
30,30,20,10,10
Sauna 10 minutes
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You gotta be feeling that
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Yep. I love the smith machine for shrugs.
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Saturday Cardio
5 minutes cool down ride
5 minute post ride stretch
That’s it. I think I am going to do my Murph on Monday as a replacement for my Monday push day. That will give my biceps two more days rest after my pull day yesterday.
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Great job on that session yesterday and a nice pace on the bike ride today Shane! Way to get after it! I hope you crush some Murph on Memorial Day! Looking forward to reading about how that goes!
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Sunday Murph
255 pounds, that’s fat enough to skip the 20 pound vest. LoL.
3 mile peloton
20 rounds of
5 pull ups
15 air squats
10 push ups
3 mile peloton
40:23
We also had a great weekend with my son at Special Olympics.
He brought home 2 silver medals. Proud of him.
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Congratulations!
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Thank you!
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Nice job on Murph and please give your little dude a congratulatory hug from me!
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Thank you! Consider it done. 
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Monday Cardio
Weight 254
5 minute cool down
5 minute stretch
Salute to those who serve and the families who serve with them. Let us not forget why we take a day off to remember these heroes.
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Man, you’ve been busy this weekend! Excellent job on Murph! That is a very respectable time. I like the 3 mile bike ride sub for 1 mile run. The Peloton is definitely easier than running so I like the added distance (added to 2.5 miles). Good looking bike ride this morning too. Great job Shane! Congratulations to your son as well! Hope you guys enjoy the day!
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Thanks Trent! Yeah I got to 2.5 miles pretty quickly, mid 7 minute mark and realized I would never run a mile that quick. Not bad for a first try, maybe next year I’ll throw a vest on.
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Tuesday Cardio
Weight 254
5 minute cool down
5 minute post ride stretch
Legs are actually still sore from all those air squats. 
Headed out to do blood work and plan on hitting the gym later to do some loaded carries.
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Nice job on that ride this morning Shane! I can’t remember what EDM stands for but it must be tough as your pace and resistance look intense. Hope you blood work goes well and hit it hard this afternoon! 
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