Thanks Trent!
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Friday 531 Deads
HS Curls warm up
20 x 40
16 x 50
12 x 60
Deads
TM 365
5 x 155
5 x 185
3 x 225
3 x 265
3 x 295
3 + 335 (6)
Mag medium grip
16 x 140
12 x 160
9 x 180
10 x 180
Ab wheel/Db Hammer curls
25/20 x 35
25/12 x 45
25/12 x 45
Smith Rows
20 x 135
12 x 225
7 x 275
8 x 275
60 minutes
That’s it.
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Man, that was one heck of a session Shane! I’m just loving reading these numbers nowadays. Super strong on deads. Really strong on everything honestly. Way to get after it!
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Thanks Trent! I am trying. 
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Saturday Bike
Weight 256
50 total miles.
That’s half a century, indoor. Legs are toasty. Apples don’t make good intra workout carbs. Too hard to chew.
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Holy crap man! 
Glad I checked in! That is one heck of a feat to go 50 miles! Great pace on both of those rides too. That is truly amazing Shane!
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DUDE!! That is a long time on an indoor bike. You are a strong man. Well done!!
But those little applesauce pouches are bomb! No chewing, just suck it out and SO much better than gels!
Thanks Trent. I am going to have to double that effort and then some to do it outdoor for a 100 miles. Going to be tough.
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Thank you! That’s a great idea on apple sauce pouches. I will give them a try on my next ride. 
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Not to sound… How does that translate to an actual road experience? Quite a similar? Or like going from a treadmill to running on solid ground?
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I have heard trainers on Peloton say indoor is actually harder because you have to pedal the entire way verse being able to coast on hills.
This is considering the outdoor bike is as easy to ride at the same speed in your same zone as the peloton indoor bike.
My outdoor bike, I can only average around 17.5 MPH in zone 2 verse the peloton I am closer to 20 mph.
The outdoor ride you also have weather that plays a big factor.
So I guess the answer is, it depends.
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The wind BLOWS. lol
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Yep. Companies spend a lot of money on wind tunnels to overcome this issue. It definitely makes it harder.
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Monday 531 SOHP
Canton
Warm up Lat Raises and face pulls
TM 135
5 x 55
5 x 70
3 x 85
5 x 105
3 x 115
1 + 135 (10)
DB Shrugs
30 x 100
30 x 100
30 x 100
30 x 100
Bump weight
Incline bench Rear Delt DBs
18 x 30
12 x 30
14 x 30
Tricep V grip cable
12 x 57.5
12 x 65
12 x 72.5
LF Ab crunch
30 x max
30 x max
30 x max
30 x max
Dips
16
12
Seated DB Lateral Raises
12 x 35
12 x 40
8 x 45
45 minutes
50 minutes
10 minutes stretching
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Heck yeah Shane! Awesome session! Was that OHP that you did first? I hope so because 10x135 is outstanding. 
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It was. Appreciate it. I was surprised I hit 10 to be honest. LoL.
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Sick today. Taking the day off. Blah.
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feel better soon
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Sorry to hear that buddy. Hopefully it is one of those quick summer colds. Both my kids are coughing and congested and today I felt like I may have a touch of it. Hope it remains mild, otherwise I may be joining you on the sick list.
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Thank you!
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