Shane's Over 35 Shenanigans

Thank you. :+1:

Thursday Cardio
Weight 251
Elliptical
45 minutes
600 ish cals

Friday
Upper B

Weight 251

Smith Incline BP

12 x 135

12 x 185

10 x 225

Smith Rows

12 x 135

12 x 185

12 x 225

Smith Behind neck press/SS pull ups

12 x 95/3

12 x 115/3

7 x 135/3

Smith Shrugs/SS DB Lat raises

20 x 315/25 x 20

16 x 365/25 x 20

10 x 405/25 x 20

5 sets of

Ab rollouts x 20

40 lb Hammer curls x 16

20 lb db lat raises x 20

Last 2 sets of curls 12,11

15:37

48 minutes

9 Likes

Good work the last two days Shane. Solid cal dump on the elliptical. Then a good upper session this morning. Strong work on the smith incline press and rows. I hear you on the behind the neck press. I don’t mess with that anymore. Good super sets and lots of work in 48:00.

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Thanks Trent. I started messing with the behind the back stuff awhile back. If I keep it light it seems to not be bad.

1 Like

Saturday
Cardio
Weight 252.6

Peloton updated and my bike now has a zone meter. My zones are a lot harder than they were, hence the higher heart rate. I Made an adjustment on my bike. Raised the seat and put my seat back a little and was able to stay in these zones easier and put out more power. I still feel like the zones are optimistic. I need to take the test and set them more realistic later.

Tried on my summer shorts. I am not buying new shorts so i have to drop some pounds.

6 Likes

Sunday
Cardio
5K Row
20:55

100 push ups.

That’s it. Afternoon row and some push ups. Easy day.

6 Likes

I wore my summer jeans to church this morning and let’s just say it was not the most comfortable service… :angry:

Nice job on the bike ride and row. Very good pace on both. Funny how the update changed your stuff around on the bike. I feel like the apple watch I just got is much more accurate at tracking calories. I’ve noticed that when I am sitting in the car for a long time or at my desk, the movement calories don’t change at all.

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Thanks Trent. Yeah, I really don’t look bad in a shirt and I actually like the size I have gained, but I have to stop fooling myself, I am fat. LoL.

I feel like the apple watch is pretty accurate as well. :+1:

2 Likes

Upper A level

Weight

251

Smith BP

12 x 135

12 x 185

12 x 225

10 x 250

5 x 275

Xpload lat rows (no strap)

12 x 115

10 x 135

8 x 135

Metcon x 5 sets

DB curls 20 x 25

Ab crunch 20 x 210

DB Lat Raise 20 x 25

15:10

Kroc Rows(no straps)

12 x 100

12 x 100

Dips

16

14

Face pulls

100 reps x 35

3 sets

55 minutes.

7 Likes

Great session Shane. Really strong on Smith bench. I like that metcon too. It will definitely get the job done. I think Kroc rows were technically what I was doing today, although I always forget that’s what they’re called. Solid work getting 12x100 on those. Great session!

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Thanks Trent. Only reason I know they are Kroc rows is because of the first 531 book. LoL. I really need to remember my straps on those though, my grip gave out before my back.

2 Likes

Tuesday
Cardio
Elliptical
45 minutes
600 ish cals
100 push ups

Wednesday

Legs

Weight 250

Leg Press

20 x 3PPS

16 x 4PPS

10 x 5PPS

Hip Adduction

30 x 305

30 x 305

Hip Abduction

20 x 250

18 x 285 cramp

Smith Squats/SS lat raises

5 x 135/20 x 25 x 4

5 x 185

5 x 225

5 x 250

Ab crunch/SS Hammer Curls

20 x 210/ 20 x 25

20 x 210/ 20 x 25

20 x 210/ 20 x 25

20 x 210/ 20 x 25

20 x 210/ 20 x 25

Lunges

30 per leg

Seated calf raises

20 x 140

18 x 190

48 minutes

That’s it.

9 Likes

Nice job on the elliptical and strong work on the leg session today. My legs would be smoked as hell after all of that. Good luck walking tomorrow. :joy:

1 Like

Thank you Trent. My legs were and still are pretty darn sore. :joy:

Thursday
Cardio
Elliptical
45 minutes
600 ish cals
100 push ups

Upper B

Weight 248

5 sets of

Ab rollouts x 20

DB curls 20 x 25

25 lb DB lat raises x 20

16:13

Smith Incline BP

12 x 135

10 x 185

9 x 185

Low cals have kicked in

Smith Rows

12 x 155

12 x 185

12 x 225

Incline DB Shoulder Press

12 x 55

12 x 60

7 x 65

Fixed lat pulls

12 x 190

7 x 220

8 x 220

Smith Shrugs

20 x 315

13 x 405

16 x 405

55 minutes

That’s it. I might Deload next week. Starting to feel a little beat up.

8 Likes

Nice job on the elliptical cal burner and good upper session today. It did read a little bit lighter so I would guess that is a pretty big cal deficit. Still a beast of a session though. Yeah, I’m with you on the upcoming deload. Next week is supposed to be my heavy week and then a deload. I’m feeling a little beat up myself.

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Thanks Trent. I am doing a 1.5 pound deficit per week but it feels like more than that. I am being pretty strict and the pounds are dropping pretty quickly. I expect it to level out next week. I also did some shoulder work before those sets so maybe that was it as well. :upside_down_face:

1 Like

Saturday cardio
Weight 248
Peloton

5 minute cool down as well.

That is it. Working today. :frowning:

We are really busy so I guess I can’t complain.

6 Likes

Nice job on the bike ride Shane. Solid pace. You’re still ahead of me. :wink: Sorry you are working on Saturday but like you said, at least you’re busy. Glad the pounds are falling off quickly for you. I got a legit weigh in this morning and was 180.4. Down a few pounds but still not in the 170’s… 180 is my 250 I think. :joy:

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Thanks Trent. You are catching up quick on the bike. Gained a couple pounds back yesterday but not sweating it. :slight_smile: