Thank you Greg. Good to be back, but missing the beach already. That is the largest weight loss swing I personally have ever seen from myself no doubt about it. Crazy really.
Yeah Mondays are always a tough day to weigh in after the weekend. LoL.
My avi I was 218. I believe I started in June at 250ish and ended in the second week of September at 218. Doc helped me with that diet and it was a good one. I also did a lot of targeted work on muscles that would help to balance my physique. Lots of added lower ab, lats, upper pecs, and trap work.
4 months and around 32 pounds.
I will say that this diet I am doing now is easier to lose weight on in all aspects with the exception that my gym performance has fallen off and my stamina is not nearly as good up in the higher reps. Which makes sense with the lack of glucose/glycogen storage. Once I hit my goal weight I am planning to do CKD or add in carb loads around my workouts to help with that issue.
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Thread: Shane's Journal
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09-25-2018, 08:38 AM #61
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09-25-2018, 08:45 AM #62
Tuesday
Pull 1
SLDL
6 x 135
6 x 165
6 x 185
10 x 185
Rest Pause
9 x 185
6 x 185
Grip is limiting factor here. No chalk used, but this sucks. Going to keep plugging away and rebuilding my grip strength.
Assisted Pull Ups
6 x 185
6 x 150
6 x 120
7 x 120
Rest Pause
4 x 120
3 x 120
Rear Delt Fly (Machine)
6 x 105
6 x 135
6 x 165
6 x 165
Drop Set
8 x 135
10 x 105
EZ Curls
6 x 40
6 x 50
6 x 60
6 x 60
Drop Set
8 x 50
10 x 40
Seated Ab Crunch (Machine)
15 x 110 x 4
No time for sauna today as I woke up late. :/
I also switched up my days on accident. I will correct that next week.
Had an adjustment and a massage today. Back is not nearly as tight as it was for the first massage. Tonight I am meeting a friend and taking the bike out for a ride. Hoping to get in 10-12 miles tonight after work.
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09-26-2018, 02:41 AM #63
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Glad to see you back from vacation and yeah, they are NEVER long enough... Looks like you're back at it with some good sessions. I hear ya gaining 7 lbs on vacation. Was that one week? If so, that is some dedication. It doesn't take much, that's for sure... I noticed my grip sucked on DL's earlier this week too so I feel your pain. Great job Shane!
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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09-26-2018, 05:11 AM #64
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09-26-2018, 06:48 AM #65
Wednesday
Weight 233
Push 2
Leg Press
6 x 1PPS
6 x 2PPS
6 x 3PPS
MTOR x 2 sets
6 x 4PPS x 2
HS ISO Shoulder Press
6 x 45
6 x 60
6 x 70
12 x 70
Rest Pause
7 x 70
6 x 70
Dips/SS Air Squats
8/10
8/10
8/10
8
Rest Pause
6
5
Pec Deck
6 x 135
6 x 165
6 x 195
6 x 195
Drop Set
8 x 165
10 x 135
12 minutes in the sauna.
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09-26-2018, 06:39 PM #66
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Good looking session today Shane. Strong work on leg press and did I see air squats in there? Thought I was the only one that did those.
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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09-27-2018, 05:12 AM #67
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09-27-2018, 05:38 AM #68
Thursday
Weight 234
Pull 2
Seated Hamstring Curls
6 x 65
6 x 80
6 x 95
14 x 95
Rest Pause
10 x 95
10 x 95
Feeling these out as a new hamstring exercise. Add weight next time
Incline Chest Supported DB Rows
6 x 45
6 x 55
6 x 65
8 x 65
Rest Pause
4 x 65
4 x 65
DB Bicep curls
6 x 20
6 x 25
6 x 30
6 x 30
Drop Set
8 x 25
10 x 20
Nautilus Xpload Lat pulls
6 x 70 per side
6 x 95
6 x 120
8 x 120
Rest Pause
4 x 120
4 x 120
12 minutes in the sauna.
Feeling better day by day and my legs/knees are making great progress with the added rest I have given them. All good things.
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09-28-2018, 06:08 AM #69
Friday
Weight 235 (Ate some ice cream and a ton of pumpkin seeds yesterday, no idea on cals. LoL)
Push 3
HS Incline PL BP
6 x 45 Per side
6 x 70
6 x 90
6 x 90
Drop Sets
8 x 70
10 x 45 x 2
Add weight
Step Ups/SS Air Squats
BW x 6 x 4/10 x 4
Add Weight
Lying DB Tricep Extensions
6 x 20
6 x 25
MTOR
8 x 25 (All 30s were taken. Added reps)
9 x 25
Front Raises on incline bench
6 x 20 x 4
Replace with something else
Basketball for 15 minutes.
One more workout this week and another week will be completed. I set my cals at 2750 this week. I have been over a couple days and not really tracking that closely.
Going to bump back for a 1.5 pound a week loss and try to push to the 220s next week.
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09-28-2018, 07:29 AM #70
Great news, good to hear!
Some things are just to good to give up completely. Gave up beer myself (went to sipping red wine)...not giving up the occasional ice cream or slice of pie or the oatmeal cookies at work breaks here.
My wife told me last night I was too skinny-looked tired and drawn, not sure how you are feeling, but my sweatshirt and baggy PJs swallowed me up at 167lbs. A year ago she and the kids needled my constantly about my "spare tire" ....can't win. But I look better with my shirt off now.
Enjoy your weekend young man!Please record my time/reps if I pass out
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09-28-2018, 09:15 AM #71
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10-01-2018, 05:52 AM #72
Monday
Pull 1
Weight 233
Sumo Deads
6 x 135
6 x 185
6 x 235
6 x 235
1 x 285
Assisted pull ups
6 x 150
6 x 135
6 x 105
6 x 105
Rest Pause
4
3
Rear Delt Fly Machine
6 x 90
6 x 120
6 x 150
6 x 150
Drop
8 x 120
10 x 90
Went lighter on this set. Going to try to go lighter on my delt extension type work. I think it will keep my shoulders healthier, maybe. Idk, sounds right.
EZ curls
6 x 40
6 x 50
6 x 70
6 x 70
Drop Set
8 x 50
10 x 40
Sauna 15 minutes.
Weekend was good. Went to watch UGA beat up on UT. Sunday I went for my morning run. About 2 miles in a tore a calf muscle. Not serious but I have done it before on the same calf. I was able to hike and then ride my bike later that day, so its not that bad but it definitely put a damper on the run at the time of the tear.
Sumos, still feeling these out. I might program these with 531 just for the hell of it.
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10-02-2018, 03:18 AM #73
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Good looking last couple of sessions Shane. I can't say that I recall every hearing anyone say that they ate a bunch of pumpkin seeds yesterday... Sorry to hear about the torn calve muscle. Hope that heals up soon. It's funny that you mentioned the game. I came in and turned on the TV on Saturday and that game was one. It was such a blowout that I immediately turned the channel. Strong work on the sumos and everything else. Keep it up brother!
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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10-02-2018, 06:19 AM #74
Good looking workout yesterday Shane. Sounds like the Sumos are clicking for you. It would be interesting to program them with 531. I'd think that would work well for them.
Sorry to hear about the calf. Like Trent said, I hope that heals up quickly. Running can be tough on the body, but man do I love it.
Those dawgs are something else. That play where the fumble bounced back to the running back and lead to a TD was awesome.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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10-02-2018, 07:54 AM #75
Thanks Trent. Hey man, salted pumpkin seeds are awesome. Give them a try sometime. Game was closer than the final score would indicate. It was a great win over a big rival. Down here in Georgia we have a saying in college football. We hate orange. Some of our biggest rivals all wear it.
Thanks again.
Thank you Greg. I think programming with 531 on sumos is a good idea too. The only thing I don't want is my workouts getting to long in the tooth time wise. I will see how it adds up and if I can fit the programming in I will. Pushing the weight up should help to rapidly increase my grip strength too.
The calf I think is a re-injury. I went to the doc back this last year and ended up being sent to a vein clinic to make sure the pain I was feeling was not a DVT. Turns out it was a tear that you could actually see with the sonogram. Kind of cool. This one feels much the same but not as painful.
Agree on the running.
Yeah, we got really lucky with some bounces in that game. We really need a leader to step up on both sides of the ball. Lots of talent but we are young and we need some leaders in the locker room.
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10-02-2018, 08:00 AM #76
Push 1
DB BP
6 x 55
6 x 65
6 x 75
6 x 85
6 x 85
Drop Sets
8 x 75
10 x 65
Drop sets work better than rest pause here.
Lunges/SS Air Squats
6 lunges per leg, stop do 10 air squats
back the other direction repeat for 4 sets.
Lat Raises
6 x 25
6 x 30
6 x 30
6 x 30
Drop Sets
8 x 25
10 x 20
Went 5 pounds lighter here. My left shoulder still kind of doesn't like these. Take 2 weeks off these and try again.
Tricep Rope
6 x 50
6 x 65
6 x 80
6 x 80 To heavy and no mmc
Drop Set
8 x 65
10 x 50
Swap out for reverse cambered bar tricep extensions
Sauna 12 minutes.
Massage and chiro adjustment today.
Decent workout. I have found a new respect for air squats. Especially when doing ss with lunges.
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10-03-2018, 06:52 AM #77
Weds
Pull 2
Weight 232
Chest supported DB Rows
6 x 50
6 x 60
6 x 70
6 x 70
Drop Set
8 x 60
10 x 50
Seated Leg Curl
10 x 80 warm up hammies
6 x 110
6 x 140
6 x 140
Drop Sets
8 x 110
10 x 90
Supinated Lat Pulls
6 x 115
6 x 145
6 x 160
6 x 160
Drop Sets
8 x 130
10 x 100
Preacher Curls
6 x 45
6 x 65
6 x 65
6 x 65
Drop Set
10 x 45 x 2
Sauna 12 Minutes
Decent workout. Rode 12 miles on the bike last night. Tonight I might go home and do some echobike work and pull ups and some core work.
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10-03-2018, 08:18 AM #78
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10-05-2018, 05:39 AM #79
Thursday Push 2
Weight 232
Leg Press
6 x 2PPS
6 x 3.25PPS
MTOR
6 x 4.25PPS
6 x 4.25PPS
HS Plate Loaded Inclines/SS Air Squats
6 x 1.25PPS/10
6 x 2PPS/15
6 x 2.25PPS/20
6 x 2.25PPS/25
Drop Sets
8 x 2PPS
10 x 1.25PPS
DB Flys
6 x 30
6 x 35
6 x 45
6 x 45
Drop Set
8 x 35
10 x 25
This would be a good MTOR set
Dips/SS Air Squats
10/25
10/25
10/25
10
Reset Pause
6
5
Sauna 15 minutes
Friday
Weight 233
Pull 3
Hypers
6 x BW
6 x 25
MTOR Sets
6 x 45
6 x 45
Nautilus Lat Pulls
6 x 70 Perside
6 x 90
6 x 105
6 x 105
Drop
8 x 90
10 x 70
Low Cable Rows
6 x 135
6 x 150
6 x 180
6 x 180
Drop Set
8 x 150
10 x 135
Hammer Curls
6 x 25
6 x 30
6 x 35
6 x 35
Drop set
8 x 25
10 x 20
Ab Crunch Machine
10 x 125 x 4
Sauna 15 minutes
That is it. One more workout this week and then a run on Sunday.
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10-05-2018, 05:40 AM #80
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10-08-2018, 05:07 AM #81
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Good looking last few sessions Shane. Very strong on the DB bench the other day. 6x85?!?!? Love the chest supported DB rows as well. Need to fit those in to my routine somehow... Strong leg and pull sessions too. Saw your photo on the kiss cam again at the Braves game. So do you and your wife just go to Braves games and make out the entire time? Love to hear that the honeymoon phase never ended. Must be nice...
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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10-08-2018, 09:15 AM #82
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10-08-2018, 09:22 AM #83
Pull 1
Weight: Didn't weigh this morning.
531 Sumos
5 x 145
3 x 175
5 x 185
5 x 215
5 + 245 (8)
Skipped the reps below 135.
Assisted Pull ups
6 x 150
6 x 135
6 x 120
6 x 120
Rest Pause
4, 3
Rear Delt Fly (Machine)
6 x 90
6 x 120
6 x 150
6 x 150
Drop set
8 x 120
10 x 90
EZ Curls
6 x 40
6 x 50
6 x 60
6 x 60
Drop Set
8 x 50
10 x 40
That is it. Heading back to the Braves second game here in 30 minutes. Wife is not going to be able to make the game tonight, so no chance of another kiss cam Trent. LoL.
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10-08-2018, 04:09 PM #84
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Nice job today Shane. Good sets on the sumos. Maybe you could do that thing where you turn your back and wrap your arms around yourself and pretend like you're making out with her.
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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10-09-2018, 05:08 AM #85
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10-09-2018, 05:24 AM #86
Pull 1
Weight 239. To many/much hot dogs, popcorn and ice cream at the ballgames over the last 2 days.
DB Flat BP
6 x 50
6 x 60
12 x 70
12 x 70
Bump to 75
Going to do these kind of like ALLPRO. Add a rep a week, get 12 reps reset back to 80 and add a rep a week. I like that better than drop sets or MTOR sets and it is about the same volume.
Lunges/SS BW Air Squats
20 pound lunges 6 per leg, then 10 air squats, repeat other direction x 4 sets.
Cambered Bar Tricep Kick backs.
6 x 42.5
6 x 57.5
6 x 72.5
6 x 72.5
Drop Set
8 x 57.5
10 x 42.5
Sauna 15 minutes.
That is it. I am playing with some programming this week. More so as a way to try to push myself and it helps me to track progress. I would like to add in squats but honestly I am enjoying my knees being pain free so I am going to continue to do lunges and ride my bike for awhile and leave squats on the shelf. Maybe first of the year I will work out some of these muscle imbalance issues and I can add them back in. It has felt odd going in the gym for a long time without doing them.
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10-09-2018, 05:20 PM #87
I do some of these and its hit and miss, I do them with 10lb technique plates from knees to overhead...or with light barbells in the conventional way, and sometimes they dont click, and it does not feel good...so I go onto something else. It must be one of those things where everything has to move exactly right.
I am glad your Braves got some October baseball in, our season (Jays) ended in May...and then their best closer got charged in a domestic incident...suspended and then traded. Was a crappy season all around...still made it out to some of the home games... Hot dogs always taste better at the park for some reason...never eat them at home.
You know what you are doing with the programming...its fun to find explore different ways to approach your goals...its night and day what I know now...that I did not know a few years ago.
The squats will be back...look at me...I did not start them till I was 48 or something like that.....dont worry about the weight either.......you have years and years there young fella!Please record my time/reps if I pass out
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10-10-2018, 05:31 AM #88
Thanks CPW. Lat raises, if kept light agree with me. The problem I have is that I forget the "keep light" part and I inevitably add to much weight and need to be reminded again.
It was nice to see the Braves back in the post season. The 5 year drought sucked.
I don't know that I know much of anything about programming. Most of my programming is a jekyl and hyde approach. I want to strength train, but I also don't want to do the things it takes to get really strong. I honestly don't have the desire to keep pushing on when my body/joints are hurting and keep chasing strength gains. However, I find myself easily getting bored of not chasing strength related goals since in the gym those are the easiest to measure.
Body composition and feeling good are my goals now and those are not nearly as fun to talk about.
I think when I bring back my squats it is going to be strictly high bar and probably some box squats. Lunges are working pretty well right now but they are not squats, that is for sure.
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10-10-2018, 05:44 AM #89
Wednesday
Pull 2
Weight 235
Chest Supported DB Rows
12 x 50
10 x 55
10 x 60
10 x 60
Add a rep
Seated Leg Curls
6 x 80
6 x 110
6 x 150
6 x 150
Drop Set
8 x 110
10 x 95
Supinated Lat Pulls
6 x 115
6 x 145
6 x 165
6 x 165
Drop Set
8 x 130
10 x 100
Smith Shrugs/SS DB Hammer Curls
10 x 185 Fronts/6 x 25
10 x 185 Rear
10 x 205 F/6 x 30
10 x 205 R
10 x 225 Front/6 x 35
10 x 225 R/6 x 35
Ab Crunch Machine
10 x 110 x 5
Sauna 15 Minutes
That is it. Decent workout today. Weight is falling off. Tested ketones today. Reading said Lo, so not in ketosis yet. I should be there by Friday though.
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10-10-2018, 06:55 AM #90
Your goals and my goals are somewhat similar. One day I may want to complete in a masters weightlifting meet. In my weight class...which would likely be 77kg, a very good competitive snatch in the 55 and under age would be around 70 to 80kg...I think this is doable with a lot of training...mostly technique. According to some of the lifting ratios posted I should have to squat 110-120kg...which is analogous to a 70 to 80kg snatch. I dont need to squat much more than that...its probably capable for me...since I have done a 105kg squat. There will never be a need for me to squat 3 plates aside or something like that...its not worth any risk for any reason. After that its about maintenance and staying as athletic as possible. I definitely never going back to skinny fat, but I dont need to be unusually large/muscular either...just decent body composition as you say.
Please record my time/reps if I pass out
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