I am back to journal here to keep track of my workouts. I have started a new program and I need a place to really keep up with my numbers.
Here is the workout for anyone interested.
https://www.t-nation.com/training/th...atural-lifters
It is basically a push/pull done on a 3 time per week basis.
Meaning push 3 times and pull 3 times. It also kind of looks like a 3 day per week full body as I will be mixing upper and lower on the same working days.
Current status, in deep diet mode. Since Mothers Day this year I am down about 35 pounds. No injuries except old knees and a fall off a ladder about 3 weeks ago that still has my right knee kind of tender. Very lucky on that fall as it was off the top of a 10 foot ladder and the ladder broke most of my fall.
Long term goals. Lean, agile, flexible, and to feel better going into the gym than I did when I entered.
Immediate goals. Hitting the beach here in 2 weeks so the immediate goal is to drop as many fat pounds as possible between now and then.
My training will be centered around those goals. If this new "plan" doesn't meet those goals, I move back to what I have been doing that is.
Workout incoming later today.
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Thread: Shane's Journal
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08-27-2018, 04:59 AM #1
Shane's Journal
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08-27-2018, 05:42 AM #2
It's good to see you back in here Shane! Congrats on the cut and weight loss man. I've been following along on MFP and you've made some extraordinary progress.
That's a good looking workout program. It looks like lots of variety and that rep scheme sounds interesting. I'll be interested in following along and seeing your progress with it.
Sorry to hear about the ladder fall man. It sounds like you were lucky there to only wind up with a sore knee.If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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08-27-2018, 07:54 AM #3
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08-27-2018, 08:04 AM #4
Monday
Weight 233.0
Pull 1
RDL's
6 x 135
6 x 185
6 x 225 x 2
10 x 225 AO
RP
8 x 225
6 x 225
Bump to 245
Assisted Pull Ups
6 x 120 x 2
6 x 120 AO
RP
4
3
Good hear for now
BB Curls
6 x 65 x 2
10 x 65 AO
RP
6
5
Seated Rear Delt Fly
6 x 150 x 2
Drop Set
8 x 150
8 x 120
10 x 90
Bump Weight to next plate.
That is it. Kind of messed up a little today with warm ups and finding weight but that is expected with new programming. Rest pause are still new to me as are some of these exercises.
Felt good and it took under an hour which is really important to me.
Tonight I hit the bike for some cardio and do some more pull ups.
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08-27-2018, 01:28 PM #5
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7754
So glad to see you back brother. The new program looks good. I was able to skim through it a little. I did start laughing out loud when they kept talking about the biggest mistake for natural lifters is doing too much volume. Basically, I just live one big mistake. LMAO! Nah, it just depends on your goals. That was a great workout today. I really like the upper and lower body stuff on the same day. Cool concept with the push and pull sessions. Anyway, glad to see you back and look forward to seeing your progress!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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08-27-2018, 01:38 PM #6
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08-27-2018, 08:42 PM #7
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08-28-2018, 02:41 AM #8
Good to see you Trent. LoL. Don't worry about doing it right and I have done plenty of volume in the past myself. I really don't care to much about picking the perfect program. I was looking for something that would have me increasing my days per week per muscle group, and looked like it was fun but wouldn't run me into the ground.
I follow him on IG and he has written some books that are ok. There are definitely better programs out there for gaining muscle, but honestly I am not willing to do them.
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08-28-2018, 02:42 AM #9
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08-28-2018, 02:43 AM #10
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08-28-2018, 04:13 AM #11
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7754
And btw, glad you are doing OK after that ladder fall. It sounds like you were very fortunate to get out of there with minimal injuries.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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08-28-2018, 08:44 AM #12
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08-28-2018, 08:49 AM #13
Tuesday
Push 1
Weight 232.2
DB Flats
6 x 50 Extra warm up
6 x 60
6 x 70
6 x 8
8 x 80
Rest Pause
4 x 80
4 x 80
High bar feet together squats
6 x 95
6 x 135
6 x 185
6 x 185
Rest Pause
3 x 185
3 x 185
Left knee barking already.
Lat Raises
6 x 25
6 x 30
6 x 35
6 x 35
Drop Sets
8 x 25
10 x 20
Lying DB Tricep Extensions
6 x 30
6 x 35 Too heavy
MTOR sets
6 x 25
6 x 25
Clocked in at about 40 minutes today. I really like that.
First time having a bar on my back in about a month. Time will tell how long it stays there as I might go back to doing BSS's.
Weight still headed the right direction.
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08-28-2018, 09:36 AM #14
Good looking past couple of workouts Shane. I really like the looks of that program.
Sorry to hear about the left knee pain. Hopefully that goes away as you get more time back under the bar. If not, though, the BSS's should be effective...and tortuous on the leg muscles.If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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08-29-2018, 03:32 AM #15
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7754
Good session yesterday Shane. Strong work on the DB bench??? Nice job on the high bar squats too. Sorry the knee was bothering you. Hopefully that will heal up soon. Great job man!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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08-29-2018, 08:47 AM #16
Thanks Greg. So far so good. Program seems to be ok. Yeah, BSS's are pretty effective. Those squats did do a number on my quads though so if I can I plan to keep them.
Thanks Trent. Yes those were DB Bench press. Idk if the knee is really going to "heal up." I think this is an imbalance issue that requires some PT or possibly surgery or something else. Who knows. I have been talking about it for years. I should probably go see a dr. Been saying that for years too. LoL.
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08-29-2018, 09:01 AM #17
Wednesday
Pull 2
Weight 232.6
Lying Leg Curls
6 x 80 To light
6 x 95
6 x 110
6 x 125
6 x 125
Rest Pause
4 x 125
3 x 125
Chest Supported Incline DB Rows
6 x 45
6 x 55
6 x 65
6 x 65
rest pause
4 x 65
4 x 65
Preacher Curls
6 x bar
6 x 65
Mtor Sets
6 x 85
6 x 85
Straight Arm Pull Downs
6 x 50
6 x 57.5
Mtor Set
6 x 65 To heavy.
I might add some shrugs to this one next week. Tonight I will do some work on the Echo bike and do some pull ups and sit ups at the house.
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08-29-2018, 01:04 PM #18
Good looking workout today Shane. I really like that combo of Chest Supported DB Rows and Preacher curls...good way to get a good pump going.
You have an Echo bike at your house? I'm jealous man...those look very nice.If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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08-29-2018, 01:21 PM #19
Thanks Greg.
I got the Echo Bike on sale that Rogue ran after the crossfit games. I have been looking for a home cardio piece of equipment and this fits the bill very nicely. This thing is built like a tank. It is one of those things you buy and honestly think, wow this is actually a lot nicer than I thought it was going to be.
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08-30-2018, 08:09 AM #20
Thursday
Weight 232.6
Push 2
Leg Extensions
6 x 100
6 x 125
6 x 155
6 x 185
6 x 185
Drop Sets
8 x 155
10 x 125 (Ouch)
Hammer Strength Plate Loaded OHP
6 x 45PS
6 x 70PS
6 x 90PS
6 X 90PS
Rest Pause
3 x 90
4 x 90
DB Fly
6 x 30
6 x 40
MTOR Sets
6 x 50
6 x 50
Dips
8
8
8
8
Drop set
6
4
That is it. Decent workout today. I like this program. In and out in around 45 minutes.
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08-30-2018, 08:28 AM #21
I read up on it earlier today and I really like this program, going to be looking for something this winter to actually work on adding some muscle to my scrawny frame, also to give me a break from the beating that OLY lifting can inflict. Going to have to tailor it to the equipment I have on hand in my garage tho. Thanks for that link.
Please record my time/reps if I pass out
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08-30-2018, 11:32 AM #22
Nice workout today Shane. Looks like you got a lot of good work done it that 45 minutes. 45-55 minutes is my sweet spot for a workout. Those drop sets of leg extensions sound tough.
Awesome that you were able to pick up an Echo from the CF games sale like that. That should last a lifetime.If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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08-31-2018, 02:29 AM #23
I like the program so far but I haven't even finished the first week. LoL.
It definitely is not a soul crusher of a workout that is for sure. It is nice because it is basically 4 movements a day. Get in and get it done, go home. Or in your case, go do something else at the house.
Drop sets on anything legs is not a lot of fun. LoL.
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08-31-2018, 09:03 AM #24
Friday
Weight 234.4 (Ate some zucchini lasagna last night and some ice cream.)
Pull 3
Hypers
6 x BW
6 x 25
6 x 45
MTOR
6 x 45
Supinated lat pulls
6 x 100
6 x 130
6 x 160
6 x 160
Drop Sets
8 x 130
10 x 100
DB Hammer Curls
6 x 25
6 x 35
6 x 45
6 x 45
Drop Sets
8 x 30
10 x 25
Low Cable Rows
6 x 135
6 x 150
6 x 165
MTOR
6 x 165
Smith Shrugs front and back
2 sets each up to 275 pounds.
That is it. One more workout tomorrow and then a 5K run on Sunday.
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09-01-2018, 05:53 AM #25
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7754
Good job on that session yesterday Shane. Love the combination of movements there. Good luck on the 5K! I may be running that distance this morning.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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09-02-2018, 05:35 AM #26
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09-02-2018, 05:41 AM #27
Saturday
Weight 234.0
Push 3
Leg Press
6 x 2PPS
6 x 3
6 x 4
6 x 5
MTOR
6 x 5
Incline DB BP
6 x 50
6 x 60
6 x 70
6 x 70
Drop set
8 x 60
6 x 50
7 x 50 this was a hard drop set.
OH Tricep Ropes
2 warm up sets
2 work sets
2 drop sets
Forgot to record weights used.
Sunday. 5K. Not sure on time. My app spazzed on me.
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09-03-2018, 06:48 AM #28
Monday
Weight 233.4
Pull 1
RDL
6 x 155
6 x 205
6 x 245
10 x 245
Rest Pause
6 x 245
6 x 245
Bump to 255
Assisted Pull ups
6 x 185
6 x 150
6 x 120
7 x 120
Rest pause
5 x 120
4 x 120
Rear Delt Fly
6 x 105
6 x 135
6 x 165
6 x 165
Drop set
8 x 135
10 x 105
Tough set
Ez Curls (All BB Taken)
6 x 40
6 x 60
10 x 60
Drop set
8 x 60
6 x 60
Nice pump!
Sauna 10 minutes
That’s it.
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09-03-2018, 07:27 AM #29
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7754
Good work the last two sessions Shane. Those drop sets on Incline DB Bench look brutal. And I like the old, "my app screwed up but I think I did a world record pace" trick on the 5K. Good looking pull session as well. I was laughing at the "sauna" time too. #airconditionedgymproblems Nah, that would be great to have on hand in the winter time for me. I swear I feel like garbage for a week or two when it turns cold in the garage and I go from sweating like a maniac to barely sweating at all.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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09-03-2018, 03:42 PM #30
Good looking workouts recently Shane. It looks like you're firing on all cylinders lately.
I'm jealous of the sauna...I miss having regular access to those. Something about that intense dry heat feels so good after a workout.If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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