Cardio Day
Weight 235
Elliptical
35 minutes
500 cals
15 minutes in the sauna.
That is it.
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Thread: Shane's Journal
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11-01-2018, 08:48 AM #121
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11-02-2018, 04:02 AM #122
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7754
Nice job on those sumos and what the heck is this? One session of cardio? I'm going back to bed... Nah, nice work man. Hope the chilli cook off was fun!
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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11-02-2018, 07:04 AM #123
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11-02-2018, 07:08 AM #124
Friday
Weight 235
Legs
Leg Extensions and seated leg curls to warm up my legs 3 sets each
Lateral Lunges/SS Air Squats
BW x 6 one direction, do 10 air squats, back the other direction and repeat x 4
SLDL
8 x 135
8 x 175
8 x 205 x 2
Leg Press
10 x 3PPS
10 x 4
10 x 5 x 2
That is it. Idk how I burned through an hour that quickly.
Plan to do some abs and KB swings at the house tonight.
Everyone enjoy your weekends.
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11-02-2018, 01:43 PM #125
Great looking workout Shane. 5pps on Leg Press is huge man...with sets of 10 nonetheless. Must be that chili-power at work there.
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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11-02-2018, 09:35 PM #126
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7754
Love that leg workout Shane. I really love the lateral lunge/air squat combo too. And like Greg said, 5pps is the stuff of legend for skinny legged people like me.
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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11-04-2018, 06:15 AM #127
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11-05-2018, 06:26 AM #128
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11-05-2018, 06:30 AM #129
Push
Weight 236
BP (531)
5 x 95
5 x 115
3 x 135
3 x 160
3 x 180
3 + 205(6)
Pec Deck
12 x 120
12 x 150
12 x 180
10 x 210
Dips
BW x 10 x 5
HS Shoulder OHP
12 x 45
10 x 55
11 x 65
11 x 65
Facepulls/SS Ab machine Double crunch
15 x 32.5/15 x 60 x 5
Cambered bar reverse triceps
12 x 52.5
12 x 62.5
10 x 67.5
6 x 72.5
That is it.
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11-06-2018, 05:37 AM #130
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7754
Solid bench sets yesterday Shane. Also, way to follow with sets of 10 on dips. That ain't easy. Overall, very solid looking session my friend.
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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11-06-2018, 06:22 AM #131
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11-06-2018, 09:59 AM #132If 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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11-07-2018, 11:36 AM #133
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11-07-2018, 11:40 AM #134
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11-07-2018, 07:33 PM #135
Awesome workout Shane! Way to go hitting 10 reps at 265 on the sumos. That is some serious reppage there.
I hear you on the diet. My body settled in at it's new normal weight around 215. As I start really focusing on the keto though it seems like it starts dropping again. Hopefully the same thing'll happen for you in your quest for 220.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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11-08-2018, 06:43 AM #136
Thanks Greg. Sumos seam easier to rep than standard deads do. Must be the decreased ROM on them. I have stayed pretty low carb for the most part but I am definitely not back in ketosis yet. I have been averaging net carbs in the high 30s lately though. Hoping dialing that in will also help keep my hunger at bay.
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11-08-2018, 07:20 AM #137
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11-09-2018, 04:09 AM #138
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7754
Digging all of the cardio in here Shane. That's a lot of calories for 35 minutes on the elliptical. Also, some serious numbers on sumos the other day. Taking a few points of for farmer carries being omitted though. J/K
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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11-09-2018, 09:21 AM #139
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11-09-2018, 09:27 AM #140
Friday
Legs
Weight 232
Lateral Lunges/SS Air Squats
6 lunges per leg, do 10 air squats, repeat back other direction x 4 sets
SLDL
9 x 135
9 x 185
9 x 205
9 x 205
Leg Press
11 x 3PPS
11 x 4PPS
11 x 5PPS
11 x 5PPS
Tri Set
Kettle bell swings
25 x 35 x 4 sets
Step Ups
10 per leg x 4 sets
Reverse Crunches
15 x 4 sets
That is it. That last tri set got the sweat moving. This would be kind of like a metcon that Trent likes to do, but not nearly as hard.
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11-10-2018, 04:37 AM #141
Weight is trending down!
That tri set is a nice grouping...step ups; again another thing I have forgotten about. This is why its nice to keep up on others journals, it gives me some ideas for accessories and conditioning.
Agree with Trent's Metcons....he is special with those .Please record my time/reps if I pass out
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11-10-2018, 06:25 AM #142
Nice workout Shane. I really like the looks of that tri-set. I might have to steal that from you.
I have an easier time repping the Sumos too. That's actually got me thinking harder about the BBB 3 Month Challenge again. I always hated the 5 sets of 10 with deads but I think with Sumos it'd be much better.
I hear you about staying around 30+ grams of carbs and out of ketosis. I'm in the same boat. As long as the weight is trending down though, that's OK. You can always save ketosis in your bag of tricks for that final 5-10 pounds and crank down the carbs for that final push.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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11-10-2018, 12:03 PM #143
Thank you CPW. I dig the step ups too they work really well.
Yes he is!
I think sumo 10 rep sets would be a hell of a lot better than standards, no doubt about it! Weight is still trending down so that is a plus. I agree though, once I get down to where it gets harder getting in ketosis will help get me over the hump.
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11-10-2018, 12:08 PM #144
Saturday
Cardio
Went in to jog a 5k. Got about 3/4 of a mile into my run and cramped out with a side cramp. Fawk it.
Elliptical
3 miles
35:15
515 cals.
My garmin says total cals burnt with the jog was 689 cals.
That is it.
I was talking to a guy at work today and we were comparing knees. LoL. When I showed him my knees he was shocked to see how bad my knee caps had shifted off to the side. This made me even more curious so I went looking on youtube for more answers.
Apparently my IT band is a big player in this. This is also known as runners knee or IT Band Syndrome.
Jeff has a pretty good vid on it and how to fix.
https://www.youtube.com/watch?v=5YYb9vyj6zQ
Hopefully this is going to get me back to squatting here soon.
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11-10-2018, 01:06 PM #145
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7754
Nice two sessions here buddy. Yeah, no kidding, I thought I was the only one crazy enough to do high rep sets of DLs, or any leg exercise for that matter. Heck of a job on that session and I bet your heart was beating. Sorry to hear about the cramp. That's why I prefer to run on an empty stomach. No cramps! No mercy! Sounds like you got some work in on the elliptical though. Nice job 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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11-12-2018, 05:49 AM #146
If 5k is not your thing...Some things I found that are highly effective...running intervals. You dont need to be scientific, just walk for a few minutes...then very light jog for a minute....then transition to running as hard as you dare for 10-20 seconds....then walk....rinse repeat of 30-45 minutes...This method will be harder on you and easier on you than you think. I also find rowing highly effective...and for us older dudes it will work your whole body without beating it up. If you see a C2 rower at the gym try it out.
Please record my time/reps if I pass out
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11-12-2018, 06:26 AM #147
Sorry to hear about the cramp Shane.
Fwiw, when I'm dieting down (especially low carb) I have to take a Potassium and a Magnesium supplement to keep from getting cramps. This is especially true if I do any sort of ab work. I get terrible, charley-horse style cramps in my abs if I don't. Some guy at a health food store told me to take those two supplements together...I was dubious about it but it has worked well for me.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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11-12-2018, 10:59 AM #148
Thanks Trent. LoL. High rep deads suck! Yeah, I ran after lunch time, I prefer to run on an empty stomach as well. I was not surprised by the cramp, but it sucked regardless.
Thank you CPW. Good advice. I like doing intervals, and I did like the rower but the one thing I dislike about the rower is the jolt at the full back position. I haven't done them in awhile and I might give them a go again this week to see if that still aggravates my knees.
Thanks Greg. Yes you are correct on the low carb and magnesium and potassium. This was a different cramp, runners cramp. I agree though you must supplement those and I do.
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11-12-2018, 11:05 AM #149
Monday
Push
Weight 234. Ate to much yesterday at a party.
BP (531)
5 x 95
5 x 135
3 x 170
5 x 195
1 + 215 (6)
Pec Deck
12 x 120
12 x 150
12 x 180
10 x 210
Dips (Different dip station than normal)
10
10
10
8
8
HS Plate Loaded OHP
12 x 45
10 x 55
8 x 65
8 x 65
HS Double Crunch/SS Lat Raises
15 x 60 x 4/10 x 25 x 4
That is it.
Birthday party had me eating over cals yesterday. Not a good start to the challenge.
Anyways, going to hitting my old lifting schedule time wise. With working 6 days a week going in a 5 am to hit the gym is wearing me down. Going to switch it up for a couple weeks. Maybe run it through the holidays as well. Idk, going to play it by ear.
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11-13-2018, 10:25 AM #150
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