Thanks Trent. I just realized I had a typo on those DB bench sets. It was for 3 sets, not 11. I put the one in there as a dash as I mark off my sets so I don’t skip a set. LoL
Very good!
Appreciate it!
Tuesday
Cardio
Weight 246
Wednesday
Legs
Weight 245
Ab crunch
Full stack
25,30,30,30
Leg Press
3 second negative
12 x 250
12 x 290
12 x 330
Hip Adduction
20, 30 x max stack
Hip Abduction
20 x 235
20 x 250
Squats
10 x bar
5 x 135
5 x 185
3 x 225 high bar
3 x 225 low bar
10 x 185 high bar slow eccentric x 3 sets
Seated leg curls
12 x 115
10 x 140
Lunges
30 per leg.
48 minutes
15 minutes sauna
Nice bike ride and a good leg day today. I swear I want to get/try a Peloton so bad to see how that compares to the old Precor bike. That was a good pace, as always. If you are doing that with a HR in Zone 3 you are doing way better than me. Good work on leg day as well. I like the higher rep (Tempo) leg press, then the mix of high bar and low bar on squat. The sauna was in there again too. Getting it done!
Thanks Trent. The Peloton seems harder than the Keiser bikes that people ride in the cycle classes at my gym. Though those keiser bikes at my gym might just be worn out too. Idk. I know from seeing the people in my class on peloton, some of which are women who are my age and still kick my ass, that I am not that strong of a cyclist. That is ok though, it gives me plenty of room to get better. LoL.
Ha ha, yeah, there are some intense ladies out there, that’s for sure. I feel like people who are really good at cycling don’t do a lot of squats and heavy leg lifting. Could be wrong though…
Friday
Upper B
Weight 245
Nautilus OHP
20 x 45 per side
12 x 70
12 x 90
6 x 115
Smith Rows
20 x 135
12 x 185
12 x 225
9 x 255
Nautilus BP
12 x 90 per side
12 x 115
10 x 115
HS Bicep Curls
12 x 40 per side
12 x 50
8 x 60
Dips
14
14
Lat Pulls
12 x 145
10 x 160
8 x 160
Ab wheel
25,25
52 minutes
That’s it.
Been a crazy couple days at work. Plan is to hit a peloton ride tomorrow.
Good session Shane. Very strong upper body work. Yeah, I figured you must have been busy at work. The squat racks turned out very nicely, so I’m sure that must have taken a while. Hope you were able to get a bike ride in this weekend.
Sunday
Weight 245
Peloton
30 minute ride
10 minute cool down ride.
Upper A level
Weight
246
Ab Wheel
40,40,30
BB SOHP
10 x 65
10 x 85
8 x 105
9 x 105
Add reps
BB Rows
12 x 155
12 x 185
12 x 205
12 x 205
Add 10 pounds across
Nautilus Chest Press
12 x 90 per side
10 x 115
8 x 115
Add reps
Nautilus Xpload lat pulls
12 x 90 per side
12 x 115 rest pause at 9
12 x 115 rest pause at 10
Hit 12 across without resting
Pec Deck
12 x 205
12 x 220
12 x 220
Add plate
BB Curls
12 x bar
12 x 65
12 x 65
Switch to ez curls.
60 minutes
12 week diet starts today. Set at 1.5 pounds per week but will be happy at anything under 235.
Thanks Trent. Yep, lots of work right now. Not complaining but I am ready for this 3 day weekend.
You and me both on the 3-day weekend… Can’t wait for that…
Nice job on the bike ride and great looking upper session today. Those BB rows never cease to amaze me. The rest of it looked great too. I hear you on the diet. You’re probably doing a whole lot of things differently than I am in that regard but, for what it’s worth, I think the biggest change in my diet over the last few months that has dropped my BW over 10 lbs was eating a salad with chicken every week day for lunch (M-F). There are other things but I think that one has made the most difference.
Thanks Trent. Good idea on the salad. I have been tracking my food, loosely and snacking and have been able to maintain 245 pretty consistently. I usually mess up by trying to drop to many pounds at a time. I say 12 weeks, but really I am just trying to get down to 235 and maintain within 3 to 5 pounds. Plan is to stay there for probably a good 8 weeks. That will put me smack dab in the middle of September, so honestly it will probably just be a fight to maintain the 230s through the end of the year with vacations, and all those eating holidays at the end of the year.
Nice job on the Peloton ride Shane. Great pace! Yeah, the salads are a good call. Cobb salad from Chick Fil A is my go to.
Thanks Trent. That’s my same go to salad. I usually add an extra 8 piece grilled nuggets to it though.
Legs B
Weight 245
Leg Press
3 second negative
12 x 270
12 x 310
12 x 350
Add plate
Seated calf raises
12 x 165
12 x 165
Add 10
Matrix Ab Crunch
Full stack 30,30,30
Sled push
50 feet x 4.25 plates
50 feet x 5.25 plates
50 feet x 6.25 plates
BB RDL no straps
12 x 225
8 x 255
10 x 225 mixed grip
Shitty thick,slick, bent bar. LoL
Bring straps next time
BSS
BW x 20 x 3
45 minutes
15 minutes sauna
The “like” was for adding extra chicken😁
Haha. Yep, I try to eat my weight in it monthly.
Nice job on that leg session. That is funny about the RDL barbell. Might need to avoid that one from now on. LOL
I hear you on the extra chicken nuggets. Not a bad idea. I eat that salad with ranch dressing instead of the dressing that comes with it. So I am estimating the calories around 800. Not sure if there is room for the nuggets but man are they good.