Appreciate it. I am trying. 
I would need a lot more than that. 
2 Likes
Friday 531 CGBP
Warm up cable shoulder work 10 minutes
CGBP TM Test
10 x 65
10 x 85
5 x 115
5 x 135
5 x 155
5 x 175
5 x 195
5 x 205 TM here
Smith Shrugs
20 x 275
20 x 315
20 x 365
BBB SOHP
10 x 95 x 5
11111
Seated DB Lateral Raises
3 sets x 25s (slow)
Lying DB Tricep Extensions
20 x 25
11 x 35 start here
8 x 40
55 minutes
10 minutes stretching
9 Likes
Very impressive session Shane! 5x205 on CGBP is some solid work. Personally I think your TM should be closer to 215-225 on that one. 
Excellent session man!
2 Likes
Thanks Trent. Trying to leave myself a little runway for some gains.
1 Like
Saturday Outdoor Ride
Definitely slower today by a food 1/2 MPH. Took about 6 miles for my legs to finally warm up and get in the groove.
Weather was perfect though. If I can get weather like that for my century ride that would be great.
7 Likes
Food: that’s my favorite way to be slow, haha!
Nice ride.
4 Likes
Haha. You can tell I type food a lot more than full on my phone! 
4 Likes
My wife rides. This fall she and her friends are riding the Hiawatha Trail here in northern Idaho and various routes around Lake Coeur d’Alene. They should have an amazing time.
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That looks like a cool trail. I am sure it will a beautiful ride.
1 Like
531 Week 2 BBB Cyc1Wk2
Weight 258
Warm up
Bike 5 minute warm up
Leg press (keep light)
20 x 290
20 x 310
Hip Abduction
25 x max(305)
25 x max
Hip Adduction
25 x max(305)
25 x max
Squats 531 BBB
TM 275
5 x 120
5 x 150
3 x 175
3 x 205
3 x 235
3 + 265 (6)
BBB Box squat to 20” box
10 x 155 x 5
11111
HS MTS Ab crunch 4 sets
25 x 100
25 x 110
25 x 120
20 x 130
Leg extensions
15 x 130
15 x 130
60 minutes
8 Likes
Geez! A 40 mile bike ride and then a massive leg day two days later? You win! Seriously though, I am super impressed with both of those. You are really making me want to get a bike with all this talk about the perfect weather. The roads around here are not bike friendly though so I would probably just be doing tons of loops around the neighborhood…
Solid leg day as well. Very respectable on the squats and then some nice BBB sets too. That is a ton of squatting after all of that biking. Way to get after it Shane!
1 Like
Thanks Trent. I am lucky to have the Silver Comet trail near me. Not many places like that. 
A bike is still a lot of fun though. I have enjoyed owning one.
Squats are feeling pretty good.
1 Like
Tuesday 531 Bench BBB
Warm up
Cable laterals and face pulls
Bench
TM 1 + 245
5 x 95
5 x 135
3 x 155
3 x 185
3 x 210
3 + 235(8)
Incline BP
10 x 140 x 5
11111
Lying DB Tricep extension
9 x 40
10 x 40
7 x 40
Hoist roc it Fly
12 x 265
12 x 285
10 x 305
HS Curls
12 x 50 per side
8 x 70
5 x 75
BB Curls/SS push ups
20 x bar/20 x 3 sets
50 minutes
10 minute stretch
That’s it.
9 Likes
Heck of a chest day Shane! Loving those bench sets, as always. Like the incline bench for BBB too. And multiple sets of 20 on push-ups at the end too. Way to get after it!
1 Like
Thanks Trent.
1 Like
Wednesday Cardio
5 minute cool down ride
5 minute post ride stretch
Definitely an easy ride today. Little too easy.
6 Likes
Nothing wrong with easy ride here and there. Still a good pace and plenty of calories burned. Way to get out there and get it done!
1 Like
Thanks Trent. One more week of lifting 4 days per week and next cycle I am running 3 days per week and back to 3 days per week riding. I will switch back to 4 days of lifting once I get my century ride done.
1 Like
Thursday 531 Deads BBB
KB Swings/ stretching Warm up
10 minutes
Deads (DOH No straps)
TM 1 + 365
5 x 225
5 x 275
3 x 315
3 + 355(5)
BBB Sets RDLs
10 x 205 x 5
11111
Pull ups throughout workout
5,5,5,5,5,5,5,5,5
DB Rows (less traps involved)
11 x 100
11 x 100
11 x 100
11 x 100
11 x 100
55 minutes
10 minutes stretching
Good workout. Added reps about everywhere.
8 Likes