to modest. looking fit and lean. 
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Looking strong!
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Thank you!
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Much appreciated! I am trying.
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That Peloton pays of!
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Thank you. Plan to keep on doing it. 
Way to get back to it on the Peloton today and looking super ripped in the progress photo! Drooling like crazy over all of the good food photos too. Looks like it was an epic trip! Glad you’re back in the saddle though and it looks like your boys have a tough matchup tonight. 
2 Likes
Thanks Trent. I am trying man. Foods were great this trip. So many good places to eat we barely scratched the surface. I accidentally posted one photo twice, but honestly, that meal was good enough to mention twice. LoL. In that bowl is butter with capers and peppercini. Poured over the redfish it was amazing.
531 CGBP
5 minute Shoulder Warm up
Lat Raises, face pulls, internal/external rotations
CGBP
TM 1 + 225
10 x 95
5 x 115
3 x 145
5 x 155
5 x 185
5 + 205(10)
Dual pulley Low Cable Rows
10 x 90 per side
9 x 110
9 x 110
Incline BP
10 x 135
10 x 155
8 x 175
8 x 175
HS MTS Bicep Curls
12 x 50 Per side
10 x 60
8 x 70
7 x 80
OH Tricep Rope
20 x 50
15 x 57.5
8 x 65
HS MTS Ab Crunch
25 x 100
25 x 100
Ab cramp from hell. lol.
Mag Wide Lat pulls
20 x 120
12 x 140
10 x 160
50 minutes
That’s it. Not doing abs for a good week and jumping right back in made me remember why I don’t or shouldn’t skip doing abs again for another week. Holy moly. That was painful.
8 Likes
Heck yeah Shane! Way to dive back into it with a nice upper body session and then a good Peloton ride today. Yeah, it doesn’t take much time off to get some pain from doing abs. Due to a recurring abdominal injury I almost always do ab exercises that involve lifting the legs while keeping the upper body stationary (as opposed to sit-ups and crunches). I’ve noticed that doing those exercises is much more forgiving but also effective.
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Thanks Trent. Felt good to be back in the gym.
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531 Deads BBB
Warm up 3 sets
Ski Erg x 1 minute
KB Swings 25 x 45
Air squats 15
Assist pull ups x 10
10 minutes
Deads (No belt)
TM 1 + 385
5 x 225
3 x 275
5 x 315
5 + 345(8)
BBB Box squats
10 x 95
10 x 135
10 x 155
10 x 175
10 x 195
Pull ups throughout workout
5,5,5,5,5,5,5,5,5,5
(50)
Ab wheel
15
15
55 minutes
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Great looking session Shane! I really like the look of that warmup. Then went heavy on the belt-less deads like a man. Very respectable BBB squats too. And nice work crushing the pull-ups, as always!
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Thanks Trent. I am trying. Hope you are starting to feel better.
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Thursday Cardio
5 minute cool down
5 minutes stretching.
Legs felt heavy today. Definitely just a clock puncher.
7 Likes
Good job on that ride Shane. I’d take that any day for a clock puncher.
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Thanks Trent!
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531 Bench BBB
Warm up
DB shoulder warm up x 5 minutes
Bench
TM 1 + 265
5 x 115
5 x 145
3 x 175
5 x 185
5 x 215
5 + 240 (6) shitty sleep. Up all night. Glad to at least get minimum reps plus 1.
Superset
BB Shrugs
20 x 240
11111
High Incline DB OHP
10 x 50 x 5
11111
35 minutes
That’s it. With the hurricane pushing through Atlanta last night I knew I wouldn’t get much sleep. On top of that I feel like I am getting a cold. I have been hacking up stuff since yesterday and my throat is mildly sore. Even more fun, I am scheduled for a colonoscopy on Tuesday of next week. If I am still under the weather though I will probably reschedule.
8 Likes