Shane’s Journal

Still can’t imagine that man. Those folks must have steel pistons for legs. :open_mouth:

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Yep. Seriously strong riders on there.

Upper B

Weight 244

Smith UH barbell rows

12 x 155

12 x 185

10 x 225

6 x 245

HS MTS Shoulder press

12 x 80

12 x 100

8 x 120

8 x 120

Bump 10

Cable Lat Raise

15 x 15

10 x 20

8 x 25

5 x 30

Pull ups

5,5,5,5

BB incline BP

8 x 135

8 x 160

3 x 175 (bench is wobbly)

Nautilus Nitro incline

8 x 155

6 x 170

Back extensions

12 x BW

12 x 90

12 x 90

Bump

Rope Hammers

12 x 50

10 x 57.5

9 x 65

OH Tricep Rope

20 x 42.5

15 x 57.5

5 x 65

Rear delt cables

15 x 10

12 x 15

12 x 15

Nautilus Ab crunch

20 x 155

14 x 170

8 x 185

12 x 155

63 minutes

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Great work on that one Shane. Just kept reading like it was a book. Ha ha… I’m interested to start doing some stuff on the Smith machine again. Rows are particularly enticing. I feel like you could lean into it a little and take some of the pressure off of your lower back, if that makes sense. Solid work on all of it.

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Thank you Trent. My favorite smith machine movements are rows, smith shrugs, behind the neck press, if your shoulders allow it and honestly I don’t do them much. Incline BP is not bad either and squats you can really hammer your quads buy changing foot placement on the smith that wouldn’t work with just a bar. And yes it makes sense about the rows. I also like to belt up on rows of lower back is a concern. It makes a huge difference.

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Sunday
Weight 244
Peloton

That’s it.

3 Likes

Solid effort on the Peloton Shane. Still calling BS on those guys that supposedly put out double the effort. There has to be some error there. If it weren’t an age-group thing I could see it, but I doubt there are other 40+ year olds putting out double your effort. Maybe I should compare it to running. I can probably run about 5 miles in 40 minutes. I doubt there are many 40+ year olds than can run 10 miles in 40 minutes. Even if there are, I doubt you would happen to run into a bunch of them all in the same class on the same day during the same hour. Something just seems odd there. Look at your speed. You averaged 19 mph. That is probably pretty damned good for someone who isn’t a professional biker. Does that mean the guy in first place was biking 40 mph for that entire time??? Maybe I don’t understand the units of measurement. I thought that KJ was basically the metric equivalent of calories burned. So obviously, a bigger guy burns more calories if they go the same distance in the same amount of time. But to double that number? I just don’t see it…

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I think it comes down to watts they are putting out. Larger avg watts will give you a bigger total output of KJ.

Idk, you have to think about the people who buy these things, you have a big variety of people who would consider these worth the cost of ownership.

Some of these people are legitimate cyclist that no way I would come close to keeping up with. Kind of like being in the worlds largest gym, most of us are hanging around benching 2 to 3 plates, but over at the strong side of the gym there dudes repping 5 plates like it’s a warm up.

It’s all relative I suppose.

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Upper A

Weight 245

Nautilus XPload lat pulls

12 x 90 per side

12 x 115

6 x 135

8 x 135

BB Bench press (531)

TM 235

5 x 95

5 x 135

3 x 145

3 x 165

3 x 190

3 + 215 (8) 267

Chest supported DB Rows

10 x 85

10 x 85

8 x 85

High incline Shoulder DB press

12 x 60

11 x 70

8 x 70

Smith Shrugs

Front

20 x 295

20 x 335

12 x 365, 5

Back

20 x 245

20 x 285

HS MTS bicep curls

12 x 55

12 x 60

5 x 70

HS MTS Ab crunch

20 x 80

20 x 90

18 x 100

16 x 110

60 minutes.

That’s it.

5 Likes

Getting strong

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Appreciate it. I know calculated reps are not accurate much over 3 to 5 reps but it’s something to help track where I am in theory.

That’s true. I guess a lot of folks are just really good at stuff. Me? I’m just decent at stuff. :joy:

Good session Shane. Plenty of work overall and Nice and strong on bench. I would love to have those numbers. LOL Great work!

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Hey I am right there with you. LoL

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Appreciate it Trent. You are not far off those numbers now.

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Tuesday Cardio
Weight 245.6
Peloton

Crushed my prior PR by 26.

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Congrats on that PR Shane! Nice job! 26 seconds is a good margin as well. I noticed my average speed on the Precor bike today was only 15-16 mph so I am way slower than you. LOL.

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Thank you Trent. I should have been more specific, but I beat my output PR. That is pretty much how the Peloton ranks everyone is by the total output score. I hit 469 KJ this time. I guess a good milestone for me would be to try to break 500 in 45 minutes. That will tough!

As far as being slower, again it is all relative. If we were on road bikes and I was having to move 245 pounds and you were moving 175 pounds, we would probably be pretty even going down the road.

2 Likes

Legs

Weight 245

HS ISO Leg Extensions

12 x 60

12 x 70

12 x 80

Hip Abductions

20 x 250

20 x 275

20 x 300

Hip Adductions

20 x 305

20 x 330

30 x 350

Star Trac leg press (feet high)

12 x 270

12 x 300 start here

12 x 330

12 x 360

Squats (531)

TM 225

5 x 95

5 x 135

5 x 170

3 x 195

1 + 215(10)286

Joker

1 x 250

1 x 270

Both moved well. No hip pains

BB RDLs

8 x 155

8 x 185

8 x 225

8 x 250

Ab crunch machine

Amrap x 125 x 2 sets

40,32

62 minutes

Decent day. Decide to bump weight a little on squats. Everything felt ok. Going to Deload next week.

4 Likes

Closing this one down.

New journal back over at the over 35 section.

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