Nice job Shane! Hope you mom’s BD was a good one!
Thank you Trent. Birthday went great man. 
Fullbody A
Weight 260
Warm up bike ride
5 minutes
Leg Press ISO
12 x sled each side
12 x 90
8 x 180
12 x 180
Bench Press
TM 245
5 x 100
5 x 135
3 x 150
3 x 175
3 x 200
3 + 225 (8)
Low Cable Rows (Wide OH Grip)
12 x 140
12 x 160
8 x 180
Leg Curls/HS bicep curls Up
12 x 95/15 x 45 start here
12 x 110/12 x 55
12 x 125/8 x 65
HS MTS OHP
12 x 70 per side
12 x 90
10 x 110
10 x 110
Lat pull/ Oh tricep rope
12 x 160/20 x 35
6 x 200/16 x 42.5
7 x 200/13 x 50
DB Shrugs
20 x 95
20 x 95
20 x 95
65 minutes
That’s it. Substituted some things as the gym was busy and I was trying to keep moving. Going to hit some cardio tomorrow at the house while I smoke the turkey.
Happy Thanksgiving everyone. Thankful to be able to do this another year.
5 Likes
Cardio
Peloton
30 minutes with 10 minute cool down
Concept 2 Row
5K
21:16
Watch says I burned 1236 cals.
Happy Thanksgiving! I smoked a Turkey this year and is 
. I usually fry one, but I don’t think I will go back now that smoked one. Brined for 2days in a “Turkey” brine, stuffed with herbs, garlic, onion and celery and smoked for 5.5 hours.
Burnt the tip of the wings, but other than that they came out good. Next time I will wrap those tips.
7 Likes
Fullbody Home
Warm up
Peloton 10 minute ride
Box Squats
12 x bar
12 x 95
12 x 135 mild hip pain
12 x 155(slightly wider, toes out, better)
5 x 175
5 x 175
Box squats definitely better than standard for hip right now
Incline DB BP
12 x 50
12 x 60
12 x 60
Chest supported DB Rows
12 x 60
15 x 60
16 x 60
DB RDLs
12 x 60
12 x 60
15 x 60
Lat pulls/Lat raises
12 x 110/20 x 20 x 3
70 minutes
Hit the home gym for a workout today. Squats felt ok, did them bench height. The pain/twinge in my hip is still there but much less than standard squats. Honestly leg press, BSS and lunges seem to hit my legs harder than light box squats. Still a good idea to keep that squatting movement pattern though so I will fit them in at least once a month.
Hope everyone had a great thanksgiving, if you noticed I didn’t weigh in today. Don’t need those negative vibes today. LoL
5 Likes
wish I’d thought of that
1 Like
There’s always Christmas. 
Peloton
30 minute ride
10 minute cool down
596 cals
That’s it. It’s rivalry week. UGA has Tech today. Should be an easy win but you never know with a rival game. Hoping we come out without injuries as Alabama is looming next week.
Got chili going and am ready for some great football today. My sales guy and good friend who passed this last year of cancer, graduated from Ohio State. I will cheer for the Buckeyes today as well. If all goes the way I think it will we will probably be playing them in the National Championship this year. Would make for a hell of a game.
3 Likes
Peloton
20 minutes
10 minute cool down
450 cals per my Garmin
My prediction for football didn’t go to plan. OSU got their butts kicked. Was a good game and Michigan definitely showed up to play.
Good games yesterday with some last minute heroics. Good to see LSU send coach O out with a win, especially against the coach he was rumored to be replaced by.
4 Likes
Sorry for my absence. It was a busy rest week and 4-day weekend. Lol. Nice job on the last several sessions. The smoked turkey looks good. When I did mine about 5 years ago it didn’t turn out well. I brined it in cranberry juice and then smoked it in the Green Egg for 11 hours or something crazy. It came out tasting like ham and we switched to frying after that. Glad yours turned out better. Glad that the box squats turned out well for your hip too. That’s why I have done box squats for several years now. Lots of great work in here over the last several days. Way to stay after it! Didn’t recall hearing that you got a Garmin. Do you like it?
No biggie on the absence. From the sound of it you were really busy.
I bought a Turkey brine that included all the herbs and a bag to put the Turkey in. I added sugar and white vinegar, per the instructions. It came out great. Brining is the way to go.
I have had Garmin. I actually got the one I have on now for free from points I gained from my healthcare provider by doing workouts. Win win.
Fullbody A
Weight 262.4
Warm up bike ride
5 minutes
Leg Press Single leg
15 x 90
12 x 180
10 x 230
10 x 230
Bench Press
TM 245
5 x 100
5 x 135
3 x 150
5 x 185
3 x 210
1 + 235 (7) 0 in hole, guy offered a spot so I went all out
Pendlay Rows
8 x 155
8 x 185
8 x 205
8 x 205
Leg Extension holds
10 x 10 seconds low,med,high
HS UH pulldowns
12 x 90 per side
10 x 115
8 x 115
HS OHP
12 x 90 slight pop in left shoulder
8 x 45 hoping my shoulder is ok in the am.
DB Hammer curls
12 x 30
12 x 35
8 x 40
70 minutes
Good workout. My fullbody sessions are turning more into what is available at the time I need to do that type of movement, combined with what isn’t hurting on that day.
My left hamstring cramped during my bench set, this coupled with doing leg presses single legged targeting my hamstrings more, left my quads needing more attention today.
Bench set felt good but I didn’t have another in me.
5 Likes
Nice job today Shane! Good looking full body workout. Yeah, that is going for fricken poverty on bench man. 
Excellent work there. Weird about your shoulder. I wouldn’t worry too much about it. Pops happen a lot nowadays… It’s just our body’s way of cough falling apart cough, I mean, working things out.
1 Like
LoL. Thank you Trent. Yep, falling apart about sums it up!
Tuesday cardio
Peloton
30 minute ride followed by 10 minute cooldown.
41 minutes 529 cals.
That is it. Going to be doing peloton sessions for cardio so I can hit my 100 by the end of the year. I hit 88 today so I am close.
5 Likes
Nice job on the Peloton Shane. What are your aiming for? 100 rides?
2 Likes
Appreciate it. Yep. 100 rides.
What does this mean?
It means I want to get in a 100 total sessions or rides by the end of the year. With the peloton, the trainers and bike’s goals make a point to acknowledge the amount of rides a person does. In “live” rides, meaning rides that are happening real time, they shoutout people who are hitting milestone rides. 100 rides, 500 rides, 1000 rides, etc. There are some people who have 5000 rides in.
The rides however, are not all the same. If you ride 10 minutes or 45 minutes, they all count the same against your number. They also have warm up, cool down, scenic rides, along with yoga, mobility and weight training as well. These all add up to total rides.
1 Like
Fullbody B
Weight 261.8
Warm up bike
5 minutes
Lunges with 10 pound KBs
10 per leg x 5 sets
Free motion Cable lat raises
15 x 5th plate
15 x 6
12 x 7
10 x 8
Hip Adduction
20 x 270
20 x 290
30 x 305
Hip Abductions (Skipped to let hip heal)
HS seated chest supported row
12 x 115 per side
10 x 135
10 x 135
Incline cybex BP
12 x 2.25 PPS
5 x 3PPS
5 x 3.25 x 2
4 x 3.25
4 x 3PPS
High Pulls/SS pull up
8 x 95/3
5 x 115/4
5 x 115/3
5 x 115/3
OH Tricep rope/SS pull ups
20 x 42.5/2
12 x 57.5/2
7 x 65/2
70 minutes
I have decided to start making my fat ass do pull ups. If I do that maybe I will have incentive to drop some lbs.
5 Likes