Shane's Over 35 Shenanigans

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

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Very good!

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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

8 Likes

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! :sunglasses:

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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.

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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…

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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.

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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.

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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.

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Thanks Trent. Yep, lots of work right now. Not complaining but I am ready for this 3 day weekend.

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You and me both on the 3-day weekend… Can’t wait for that… :tired_face:

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.

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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. :joy:

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Tuesday
Peloton


5 minute cool down.

That’s it.

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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.

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Thanks Trent. That’s my same go to salad. I usually add an extra 8 piece grilled nuggets to it though.

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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

8 Likes

The “like” was for adding extra chicken😁

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Haha. Yep, I try to eat my weight in it monthly. :joy:

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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. :drooling_face:

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