Man you did a lot this weekend! Nice job on the bike ride and an even better job on those pork butts! 
Best I could do was two real thick ribeyes… Nice job on the outdoor bike ride and then a heck of a chest session. Way to get after it Shane! 
2 Likes
Thanks Trent! Ribeyes sound great too!
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Tuesday Cardio
Weight 253.4
Row 2K
45lb per hand KB carry x 600 feet
Row 1.5K
45lb per hand KB carry x 600 feet
Row 1.5K
45lb per hand KB carry x 600 feet
32:34
Curls
2 sets machine
2 sets db hammers
2 sets ez curls
10 minute treadmill walk
10 minute sauna
That’s it
6 Likes
Solid work on that misery cardio session. Looks just as bad this week as it has for the last several. Also, bonus points for throwing in some curls. Never a bad decision. 
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Thanks Trent. I ended up sleeping in today. I needed sleep more than the peloton this morning. 
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Legs
Weight 255
Bike warm up 5 minutes
Leg press (keep light)
20 x 255
20 x 295
Leg Extensions
12 x 175
10 x 205
Seated leg curls
12 x 155
12 x 175
Hip Abduction
20 x 305
20 x 305
Hip Adduction
20 x 305
20 x 305
Squats 531
TM 275
5 x 95
5 x 135
3 x 165
5 x 205
3 x 235
1 + 265 belted (8)
LSL
3 x 235 high bar
3 x 235
3 x 235
3 x 235
3 x 235
HS MTS Ab crunch
30 x 100
30 x 100
20 x 110
18 x 110
17 x 110
55 minutes
10 minutes stretching
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Man that thing kept on going and going! Nice looking leg day Shane! Really strong on squats. Good job getting 8x265. Not sure what LSL’s are. Way to get after it!
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Thanks Trent. LSL, is Last Set Last, it’s just more squats with the final warm up set on 531.
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Thursday Cardio
Weight 253
5 minutes cool down
5 minutes stretching
Hoping to get by the gym to sauna and possibly do the stairs of doom.
6 Likes
Pull
Weight 252
HS MTS Bicep Curls
20 x 40 per side
12 x 70
10 x 80
Rear delt cables
25 x 13 per side
20 x 13
20 x 13
Dual Pulley seated Row
12 x 180
12 x 200
7 x 220
DB Meadow Shrugs
90 DB x Amrap x 4 sets
Hammer curls
16 x 35
8 x 45
Wide Mag grip lat pulls
14 x 160
12 x 160
11 x 160
Hypertension
15 x BW
15 x + 40
15 x + 80
45 minutes
10 minutes stretching
That’s it. Going to visit my sister in law up in Tennessee on Monday. Planning to spend a couple of days in Chattanooga while we are up there so Deload week in coming.
7 Likes
Solid work on that ride Shane. It is hard for me to imagine Sam Yo talking about grunge. Might have to do that one. 
Solid work on that pull session as well. Tons of good looking sets. Sorry about the hypertension. 
(Typo?)
We have a short week next week too and then we are going to Asheville toward the end of the week. Looking forward to some of that cool mountain air. Hope you guys enjoy TN!
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Thanks Trent. Yeah Sam is a funny dude. I was curious to see how it was going to be also. He picked a decent playlist.
Definitely a typo. Haha.
Thanks. We enjoy Chattanooga a lot. There is a lot to do downtown there. Have fun in Asheville! I am sure a break from the heat would be nice!
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You are in the top 20%. I would say you are good to go for Zombie Land, Cardio!
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LoL. As long as there is a bike I can out run them!
Sunday Outdoor Ride
Weight 251
Got out early ish to beat the heat. Still muggy this morning. Rode out and back x 2. Almost 18 miles and 1K cals.
6 Likes
Deload Push Home Gym
Peloton 20 minute ride
BP
5 x 135 warm up shoulders stiff
5 x 135 warm up again
12 x 135
5 x 185
5 x 225
DB Lat Raises
15 x 30
15 x 30
High incline DB Press
20 x 50
20 x 50
Ab wheel
25
25
25 minutes
Headed to Nashville.
8 Likes
Man, you’re making the rest of us look bad with these 7-days per week training sessions. Great job on the Peloton and bike ride this weekend. Then a nice deload session this morning. I hear you on trying to beat the heat. It seems like over the past few days that summer humidity really settled in here. Hope you guys have fun in Nashville!
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Thanks Trent. I hear you on the 7 day a week thing. My cardio days are pretty easy though, especially my Sunday outdoor rides.
Having fun in Nashville with family. Thank you!
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Wednesday Cardio
5 minutes cool down
5 minute stretch
The hotel I was at had a Peloton. It was noticeably easier than mine at the house. Set a 45 minute PR while on an endurance ride. I was easily able to ride at high zone 4 low zone 5 for most the ride.
Going to the aquarium and doing a river boat ride today.
Went to a pinball arcade yesterday.
My favorite.
7 Likes