Shane's Journal

[shaneinga]

Tuesday Cardio
Weight 250
Stair Mill 100 flights
400 ish cals.

That is it. I might get a 10 to 12 mile bike ride in tonight as well.

[TM79]

Tuesday Cardio
Weight 250
Stair Mill 100 flights
400 ish cals.

That is it. I might get a 10 to 12 mile bike ride in tonight as well.

Nice job Shane! 100 flights is sure to get the heart beating. But just for good measure, better go ahead and knock out a 12 mile bike ride tonight.

[shaneinga]

Nice job Shane! 100 flights is sure to get the heart beating. But just for good measure, better go ahead and knock out a 12 mile bike ride tonight.

Thanks Trent. I decided to do just that.

[shaneinga]

531 Fullbody "B" Cycle 2
Weight 250

Warm up
PT work
hip holds x 1 minute x 3
Planks 1 minute x 3

Squats
5 x 100
5 x 135
5 x 155

BP
5 x 95
5 x 120
3 x 145
5 x 155
5 x 180
5 + 200(10)

Pull Ups/SS Tricep DB OHP
5/10 x 75
5/10 x 75
5/10 x 75
Bump to 80s

Squats
5 x 100
5 x 135
5 x 155

Tri Set
Suitcase carry
50 feet x 90 pounds x 5 per arm

Step Up Holds
10 x 3 seconds x 5 sets per leg

Decline sit ups
12 x 5

EZ Curls
6 x 80 x 3

That is it. I decided to get that 12 mile bike ride in last night. It was my actual birthday last night and I ate some more cake. I had another one of my favorites, carrot cake, and I hit it up for 2 nice size slices. Weight loss is now 20 pounds in 11 and a half weeks. No biggie, I can do it.

Workout today was decent, nothing earth shattering but I got it done.

PT said that the abduction/adduction machines are great for strength but I need to concentrate on more isometric holds to help with the firing and recruitment of the muscles so I will be doing a lot more of these.

[PtReyesGreg]

Good looking workout today Shane. Nice job getting 10 reps on your 5+ set on Bench.

Awesome work all around. Looks like that carrot cake did you right and gave you some good energy.

[TM79]

Nice looking session yesterday Shane. And happy birthday once again. Very solid work on bench and even better work on that carrot cake.

[Cantplankwell]

BP
5 + 200(10)

P
Suitcase carry
50 feet x 90 pounds x 5 per arm

I ate some more cake. I had another one of my favorites, carrot cake, and I hit it up for 2 nice size slices.

always in awe of that bench press!

Good work on the suitcase carry...with KBs? I am still working on what is the best distance/weight combo that I can hold onto and has a conditioning cardio effect, I am thinking as my grip strength improves I will find the optimum combination.

Thats funny about the cake, I would have put on a good show of eating one small piece...but would have eaten another more substantial piece around 230am when no-one is watching

[shaneinga]

Good looking workout today Shane. Nice job getting 10 reps on your 5+ set on Bench.

Awesome work all around. Looks like that carrot cake did you right and gave you some good energy.

Thank you Greg. Good thing about eating like a fat kid is the added strength.

Nice looking session yesterday Shane. And happy birthday once again. Very solid work on bench and even better work on that carrot cake.

Thank you Trent. I crushed that cake man. LoL.

always in awe of that bench press!

Good work on the suitcase carry...with KBs? I am still working on what is the best distance/weight combo that I can hold onto and has a conditioning cardio effect, I am thinking as my grip strength improves I will find the optimum combination.

Thats funny about the cake, I would have put on a good show of eating one small piece...but would have eaten another more substantial piece around 230am when no-one is watching

Thank you CPW. On the carries I use DB's as my gym doesn't have any KBs. To choose weight I just grab the heaviest I think I can handle and go as far as my gym will allow. Doing them at home though I do use a 50 lb KB and I go to the end of my driveway and walk it back to my garage. My driveway is about 125 feet.

I hear you on the cake. Get it where/when you can.

[shaneinga]

Thursday.
Last night I did another 10.5 mile bike ride. Burned about 750 cals per my garmin.

Friday 531 Fullbody C cycle 2 week 1
Weight 250

Warm Up 1K row
4:30 Slow warm up today.

Squats
5 x 100
5 x 135
5 x 155

Incline BP
5 x 75
5 x 95
3 x 115
5 x 135
5 x 145
5 + 160(10)

Hex Bar Deads
5 x 145
5 x 185
3 x 225
5 x 275
5 + 305(10) Easy reps, many in hole.
FSL
5 x 235 x 3

Dips/Lunges
15 x 3/10 x 3 per leg

PT Work

Ab work (hanging leg raises) at house tonight.

Skipped lat pulls as my biceps/elbows are a little sore.

That is it. I have to work tomorrow but I will throw my bike on the truck and go riding at lunch tomorrow to try to get another 10 miles in.

Have a great weekend everyone.

Edited for Greg and Trent.

[PtReyesGreg]

Great looking workout Shane. I'm guessing there was some sort of typo with those Incline BP's. If not your strength there is something else man...10 easy reps at 305!

Try not to work too hard tomorrow. Taking your bike with you to get a ride in at lunch sounds like a damn fine plane.

[TM79]

Great job Shane! Man, is it just me or did you accidentally swap your squat and bench numbers? If you are Incline Bench pressing 10x305 then please shoot me a pm with your supplement list. Either way, 10x305 on squat is still a MASSIVE set. Solid work all the way around and why not get in a 10 mile bike ride at lunch tomorrow?

[shaneinga]

Great looking workout Shane. I'm guessing there was some sort of typo with those Incline BP's. If not your strength there is something else man...10 easy reps at 305!

Try not to work too hard tomorrow. Taking your bike with you to get a ride in at lunch sounds like a damn fine plane.

Thanks Greg. Yep, big typo. I was typing at work and got interrupted and came back and put my deadlift numbers in where my inclines went.

Good luck today on your run!

Great job Shane! Man, is it just me or did you accidentally swap your squat and bench numbers? If you are Incline Bench pressing 10x305 then please shoot me a pm with your supplement list. Either way, 10x305 on squat is still a MASSIVE set. Solid work all the way around and why not get in a 10 mile bike ride at lunch tomorrow?

Thank you Trent! Dude I wish I was squatting 10 x 305 right now. LoL. Only numbers you will see for 10s over 300 is my deadlifts right now.

[shaneinga]

Monday 531 Fullbody Cycle 2 wk 2
Weight 249
Warm up 7 minute bike ride

Squats/SS Pull ups
5 x 100
5 x 135
3 x 150
3 x 175
3 x 200
3 + 225(10)5
LSL
Paused reps
3 x 200 x 5/5x5

Hip Abductions
15 x 190
15 x 205
15 x 220
12 x 235
Add reps

Hip Adductions
15 x 205
15 x 235
15 x 250
12 x 265
Add reps

Flat DB press
12 x 70
12 x 75
10 x 80
Add reps

Skipped
BB Rows
Hammer Curls
Hitting ab work at the house tonight.

Decent workout. I put my new squat shoes to the test. Felt good. Going to start using the belt again once I get up over body weight for squats.

Going to be cutting back some bicep work as my biceps are complaining with all the volume.

[PtReyesGreg]

Great looking workout today Shane. Glad to hear those squat shoes are feeling good for you. You're definitely putting up good numbers these days. Hitting 10 reps on your 3+ set is awesome.

[shaneinga]

Great looking workout today Shane. Glad to hear those squat shoes are feeling good for you. You're definitely putting up good numbers these days. Hitting 10 reps on your 3+ set is awesome.

Thanks Greg.

I am trying.

[shaneinga]

Tuesday
Cardio
Home workout with a kettlebell, rogue bike and a jump rope
750ish cals torched

Wednesday 531 Fullbody Cycle 2, week 2
Weight 246

Warm up Bike 7 minutes

Squats
5 x 100
5 x 135
5 x 155

Bench Press
5 x 95
5 x 120
3 x 145
3 x 165
3 x 200
3 + 225(5) No spot, one in hole

Pull ups/Tricep Kickbacks
6 x 3/ 3 sets

Triset

Farmers
50 feet x 3

Step Up holds
10 x 3 seconds per leg x 3

Decline Sit ups
13 x 3

That is it. Weak sauce on BP but it is what it is. Weight is falling off me pretty quickly which is good. Hoping to be back at 243ish by Monday.

I got some skinny tires for my bike this week. Going to take it out at lunch today for a 10 miler to see how it rides.

[PtReyesGreg]

Great looking workout today Shane. Way to get 5 reps on the bench on your 3+ set even when you weren't feeling it.

Nice job on the weight loss. It looks like you're on the right path there. Are you still sticking with the more balanced diet or are you going back to low carb? Just curious. I've been playing with both lately. Short-term low carb still takes if off me the best but the more balanced approach is easier to stay with long-term it seems.

[shaneinga]

Great looking workout today Shane. Way to get 5 reps on the bench on your 3+ set even when you weren't feeling it.

Nice job on the weight loss. It looks like you're on the right path there. Are you still sticking with the more balanced diet or are you going back to low carb? Just curious. I've been playing with both lately. Short-term low carb still takes if off me the best but the more balanced approach is easier to stay with long-term it seems.

Thanks Greg. I am not keto but I am low carb. I try to get my net carbs, carbs minus fiber, under 100 per day. Most of my carbs come from fruit, veggies, and greek yogurt.

My plan is to try to hit 14 days in a row under calorie goal and every 14 days have a meal where I go out and eat whatever I want for that one meal.

My diary is open in MFP if you are ever bored enough to see what I eat. Unfortunately it is a pretty boring in there.

[shaneinga]

Thursday
Cardio
10 ish miles on the bike
750ish cals.

New skinny tires shaved about a minute per mile off my ride. Very surprising they made that much of an impact.

Friday 531 Fullbody Cycle 2 Week 2
Weight 245
Warm Up 7 minute bike ride

Squats
5 x 100
5 x 135
5 x 155

Incline BP
5 x 75
5 x 95
5 x 115
3 x 135
3 x 145
3 + 165(10)

Hex bar deads
5 x 145
5 x 185
3 x 225
3 x 250
3 x 285
3 + 320(10)
FSL
3 x 250 x 3

Dips/Lunges
15 x 3/10 x 3 per leg

That is it. Decent workout. Dead lifts are still feeling very easy. I guess they should with me resetting them so far back. I am going to bump them 20 pounds next cycle.

[TM79]

Was trying to get in here yesterday but life got in the way... Man, you killed it this week Shane! I can't get over how many great numbers you are putting up across the board, and while you are shedding weight! Massive squat session early in the week. Then a nice cardio session at home. Loving the metcon-ish work with the assault bike, KB and jump rope. Are you calculating the calories with your fit bit or apple watch? And as Greg said, way to put up 5x225 on bench! Solid work! Then some more massive sets on hex bar deads. Very interested to hear that the skinnier tires shaved that much time off your bike ride. Are those the tires that are sort of in between mountain bike tires and road bike tires? Hoping to start biking again one of these days if I can get the foot feeling better so I'll be following all of this closely.

[PtReyesGreg]

Thanks Greg. I am not keto but I am low carb. I try to get my net carbs, carbs minus fiber, under 100 per day. Most of my carbs come from fruit, veggies, and greek yogurt.

My plan is to try to hit 14 days in a row under calorie goal and every 14 days have a meal where I go out and eat whatever I want for that one meal.

My diary is open in MFP if you are ever bored enough to see what I eat. Unfortunately it is a pretty boring in there.

That sounds like a great plan Shane. I like the cheat meal every 14 days. I've been having multiple cheats per week and that is sabotaging me. I might have to borrow your 14 day idea. I check out your MFP diary every so often. I'm always impressed with your discipline to log so regularly.

Good looking workout on Thursday! Those reps on your plus sets are something else...10 on both IBP and deadlifts is great man.

Great job on the biking too! That's great that the skinny tires are working so well. That seems like a great way to get some good cardio in.

[shaneinga]

Was trying to get in here yesterday but life got in the way... Man, you killed it this week Shane! I can't get over how many great numbers you are putting up across the board, and while you are shedding weight! Massive squat session early in the week. Then a nice cardio session at home. Loving the metcon-ish work with the assault bike, KB and jump rope. Are you calculating the calories with your fit bit or apple watch? And as Greg said, way to put up 5x225 on bench! Solid work! Then some more massive sets on hex bar deads. Very interested to hear that the skinnier tires shaved that much time off your bike ride. Are those the tires that are sort of in between mountain bike tires and road bike tires? Hoping to start biking again one of these days if I can get the foot feeling better so I'll be following all of this closely.

Thank you Trent. Digging the metcon type work as well. I use a Garmin watch along with the Garmin app and then also have it linked to a Strava account. It works seamlessly.

I will say if you get into bicycling be honest with how you are actually going to ride. Mountain bikes look cool but their tires are fat for dirt and hard to pedal on the pavement. Less rolling resistance is a good thing, especially considering you are the power source.

That sounds like a great plan Shane. I like the cheat meal every 14 days. I've been having multiple cheats per week and that is sabotaging me. I might have to borrow your 14 day idea. I check out your MFP diary every so often. I'm always impressed with your discipline to log so regularly.

Good looking workout on Thursday! Those reps on your plus sets are something else...10 on both IBP and deadlifts is great man.

Great job on the biking too! That's great that the skinny tires are working so well. That seems like a great way to get some good cardio in.

Thanks Greg. I feel like 2 weeks at a time are about the longest I feel like stretching it. If you do it every week you can easily wipe out a weeks worth of work. Push it to 2 weeks and at least you are keeping a step moving forward.

I am loving the biking. Easy on my body and easy to recover while still getting some good cals. I am also really lucky that I have a good bike trail within 15 minutes of the house.

[shaneinga]

Fullbody A Cycle 2 week 3
Weight 244.8
Warm up 7 minutes bike

Squats
5 x 100
5 x 135
3 x 150
5 x 185
3 x 210
1 + 235 (6) Good reps
LSL/Pull Ups
3 x 210 x 5/5 x 5

Hip Adduction Machine
15 x 205
15 x 235
15 x 250
14 x 265
add reps

Hip Abduction Machine
15 x 190
15 x 205
15 x 220
15 x 220
Add plate

Ab crunch machine
15 x 125 x 5

That is it. Decent Monday workout. Squats felt Ok and I know I had one in the hole. Going to bump 10 pounds here.

Down almost 5 pounds from last week. This week the loss should be a lot slower.

[TM79]

Nice session on Monday Shane. Glad to hear that you are down a few pounds this week. I'm trying to keep the weight loss going but there have been some great meals in my life the last few days... Anyway, solid numbers and I hope you are having a good week!

And one more question about the skinny tires. I certainly see the advantage of less surface touching the pavement. Can you still jump curbs, etc. with them? The way people drive around here you have to be ready for anything.

[shaneinga]

Nice session on Monday Shane. Glad to hear that you are down a few pounds this week. I'm trying to keep the weight loss going but there have been some great meals in my life the last few days... Anyway, solid numbers and I hope you are having a good week!

And one more question about the skinny tires. I certainly see the advantage of less surface touching the pavement. Can you still jump curbs, etc. with them? The way people drive around here you have to be ready for anything.

Thanks Trent. Week has been ok. My son graduated from preschool yesterday so that was fun to see, though my wife was a mess.

Skinny tires I guess is all relative. My actual tire width now is a 42MM. Not exactly "skinny" as a lot of the Hybrid style bikes come with 38MM wide tires from the factory. Hybrid bikes are bikes used mostly on the road but have some dirt trail capabilities. So yes, hopping curbs is still no problem with my "skinny" tires.

If you start looking for a bike a hybrid or fitness bike are both a good style to consider. Unless you will be doing a lot of off road, jumps, mountain bike type riding.

I am lucky to have a bunch of bike trails/side walk trails close to me that keeps me from needing to ride around cars.

[shaneinga]

Tuesday
Cardio
26 minutes
3 rounds of echo bike/kb carries
375ish cals

Wednesday 531 B Cycle 2 week 3
Weight 245.6
Warm up 7 minute cycle

Squats
5 x 100
5 x 135
5 x 155

BP
5 x 100
5 x 120
3 x 145
5 x 180
3 x 200
1 + 225(4) Lost a rep

Pull Ups/SS DB Tricep OHP
6/12 x 75
6/12 x 75
6/10 x 75
Add reps

Farmers/Decline Sit ups/Step Ups
50 x 100 pound dbs/15/10 x 3 second holds
3 rounds

Time 1 hour

I have been fighting a sinus infection this week. Went by urgent care on Saturday and they gave me a steroid, prednizone. I couldn't figure out why I wasn't dropping pounds until I googled the side effects of it. Holding sodium and weight gain being one of the side effects. Couple that with the copious amounts of sunflower seeds I have been eating the past 4 days and boom, there it is.

Unfortunately this water gain didn't translate to strength as I lost a rep on BP. No biggie I will keep trying.

[TM79]

Nice session on 5/8 Shane. Solid reps. Shoot, I'd take 4x225 on BP any day. I'm usually good for 1 or 2 reps there. Sorry to hear of the sinus infection. I enjoyed reading the story about prednisone though. "Can't figure out why I'm not losing weight???" Yeah, I wouldn't think that water weight would equal more strength but I'm no dietician. Hopefully you are starting to get over that infection. That's cool about your son graduating preschool. Our daughter was born right on the cut off so I think we are going to send her back to preschool next year even though she turns 5 in August. It came down to whether we wanted her to be the youngest or oldest in her class. We went with oldest.

[shaneinga]

Thank you Trent. Sinus infection is pretty much gone. Good news is the weight has finally started to go with it.

Good idea on sending her back, no need to rush it. They are growing up so fast we will be sending them off to college before we know it.

[shaneinga]

531 C Cycle 2 Week 3
Weight 242.2
Warm Up 7 minutes on bike

Squats
5 x 135
5 x 155
5 x 185

Incline BP
5 x 75
5 x 95
3 x 115
5 x 135
3 x 155
1 + 175(9)

Hex Deads
5 x 185
5 x 225
5 x 275
3 x 305
1 + 340 (8)

Dips/SS Lunges
15 x 3/10 x 3 per leg

That is it. Going to hit some PT work and abs at the house tonight.

Weight finally started dropping off me so that is a bonus. Going to deload next week so it is going to be boring in here.

You guys have a great Mother's day weekend.

[PtReyesGreg]

Great looking workout Shane. I really like what you're doing with your program. Hitting squats, incline BP, and Hex Deads sounds like a tough but effective workout. No nonsense in your accessory work too. That workout should put some damn good muscle on.

Good job on the weightloss. I took a bit of a u-turn on my diet this week so it's good to see you making progress. I'll live vicariously through you and your diet for a while.

Have a great weekend!