Good job on that ride Shane! Good pace and mucho calories torched! 240’s is one more bike ride away. 
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Thanks Trent! Hope so!
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Sunday
Weight 251.4
Carbon said I was losing too fast so it bumped my cals from 2842 to 3244. I expect another adjustment next Sunday as most of that loss was just glycogen dump and my loss will slow, if not cease on these new cals. No big deal, it’s part of this apps process. Rolling with it.
Son’s birthday party with his friends is today. Going to go bowling and avoid cake I don’t need. 
Might try to get a ride in today.
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Push (Canton)
Weight 252
HS Incline Press
20 x 45 per side
12 x 90
12 x 115
Rest pause
6.5,2.5
Rope Hammer/Tricep rope
20 x 42.5
20 x 47.5
14 x 52.5
Hoist Roc It pec fly(I like this one. Goes to 345 pounds)
12 x 185
12 x 225
8 x 265
Rest pause
4,3
High Incline DB Shoulder Press
12 x 45 light
12 x 55
9 x 65
Seated DB Laterals
12 x 40
9 x 50
Rest pause
6,5
BP
10 x 135
5 x 185 x 3
Toasty
Ab crunch(lifetime fitness) great for lower abs
25 x max
25
20
15
45 minutes
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Man that session kept going and going like the Energizer bunny! Nice job Shane! Tons of work in that one! All those sets looked really good to me. Good job on the Peloton ride yesterday too. I’m glad one of us did something productive.
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Thanks Trent. Yeah I got back to the house from my son’s bday party and my rings on my watch were not even half way completed for the day so I figured I need to get moving and do something.
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Ha ha, at least you pay attention to your rings on the weekends!
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Tuesday Cardio
Weight 253
5 minute cool down
5 minute post ride stretch
Did that one as prescribed. 1 minute on 1 minute off for four rounds. Zone 3,4,5,6. Zone 6 was 3 rounds, 2 minute rest between zone changes.
Not a lot of miles but different. Holding zone 6 for one minute straight made me ready for that minute recovery.
Doubt I will make it to do my loaded carries today.
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Nice job on that one Shane. I knew there was something different about that ride when I saw your avg. speed. Sounds like a good interval ride honestly. Might have to look that one up.
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It was a good workout. Definitely felt really easy at times but honestly at the end it felt just about right. Nice change of pace.
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Legs
Bike warm up 5 minutes
Leg press (keep light)
20 x 250
20 x 270
Hip warm up
Hip Abduction
20 x 265
20 x 305
Hip Adduction
20 x 305
20 x 305
Leg Extensions
15 x 115
12 x 145
12 x 175
Bump
Squats 531
TM 275
5 x 95
5 x 135
3 x 165
5 x 185
5 x 205
5 + 235 (10)
Ab wheel/lunges
20/10 per leg x 5
11111
Seated leg curls
10 x 150
10 x 150
Seated calf raises
20 x 180
20 x 200
20 x 220
60 minutes
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Heck yeah Shane! Great looking leg session! 10x235 on squat will definitely get the job done. At first I thought you meant ab wheel lunges and was trying to wrap my head around that before looking again and seeing the slash in the middle. Way to get after it Shane!
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Thanks Trent. Decent day today. Knee felt kind of iffy on the final warm up set. I took my shoes off and it seemed to help.
I think I am going to throw my squat shoes and my belt back in my bag next week.
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Time well spent!
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Appreciate it! I try to make the most of it. 
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Happy Cake Day!!
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Thank you!
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Thursday Cardio
2000 Row
50 pound KB per hand carry x 600 feet
1500 Row
50 pound KB per hand carry x 600 feet
1500 Row
50 pound KB per hand carry x 600 feet
32:11
Walk track remaining time to 45 minutes
10 minute Sauna
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I would have to take a day off after that. I also need to get my sauna up and running again. Good workout!