Thank you.
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
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.
Thanks Trent. I started messing with the behind the back stuff awhile back. If I keep it light it seems to not be bad.
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.
Sunday
Cardio
5K Row
20:55
100 push ups.
That’s it. Afternoon row and some push ups. Easy day.
I wore my summer jeans to church this morning and let’s just say it was not the most comfortable service…
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.
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.
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.
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!
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.
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.
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.
Thank you Trent. My legs were and still are pretty darn sore.
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.
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.
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.
Saturday cardio
Weight 248
Peloton
5 minute cool down as well.
That is it. Working today.
We are really busy so I guess I can’t complain.
Nice job on the bike ride Shane. Solid pace. You’re still ahead of me. 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.
Thanks Trent. You are catching up quick on the bike. Gained a couple pounds back yesterday but not sweating it.