Shane's Journal

[shaneinga]

Deads/Back and Biceps
531 Bodypart split
C2W1
Weight 259
TM 430

Deads Hex Bar
5 x 185
5 x 225
3 x 260
5 x 280
5 x 325
5 + 370 (5) Only doing required reps

Smith BB Row
15 x 135
12 x 185
10 x 225
Rest pause
4,3

Ab Crunch machine
10 x 170
10 x 170
8 x 170
6 x 170
Rest pause
2,2

Motion single arm Lat Pulls
12 x 42 per side
10 x 48
8 x 50

Smith Shrugs
20 x 315
16 x 365
Behind the back
20 x 275
14 x 315

Lat Pulls
20 x 130 x 2

Decent day. I tried a couple new back exercises. Not sure if they are keepers.

Hex Bar Deads I decided to do only required reps. I had more but I am trying to heal up so I am not pushing myself to hard.

My ketomojo said last night that I was already producing ketones. Not enough to be in mild ketosis but it’s crazy I am already at .3MMOL. Keto memory? Idk.

[TM79]

Nice work on those last two sessions Shane. Solid work on the IB, DB military press and definitely on those hex deads. This morning, I almost got up to the reps/weight you did on your second to last set... That was a hell of a jump from 325 to 370 though. I would have hit the wall for sure. Ha ha...

[shaneinga]

Nice work on those last two sessions Shane. Solid work on the IB, DB military press and definitely on those hex deads. This morning, I almost got up to the reps/weight you did on your second to last set... That was a hell of a jump from 325 to 370 though. I would have hit the wall for sure. Ha ha...

Thank you Trent. I am trying.

Yeah the jumps can seem steep but you get accustomed to them on 531.

[shaneinga]

Bench Press/Chest
Bodypart Split
C2W1
Weight 259
TM 265

Flat BP
5 x 115
5 x 135
3 x 160
5 x 175
5 x 200
5 + 230 (5)

Pec deck/Alternate machine
15 x 105
12 x 190
9 x 205

Decline DB
12 x 50
12 x 60
12 x 70

Low Cable Flys
15 x 40 per side
12 x 55
12 x 70

HS Inclines
12 x 1.25 PPS
8 x 2PPS
Drop set
5 x 1.25 PPS

Done. Decent workout but feeling the lack of carbs. No biggie. Shred is the goal.

[PtReyesGreg]

Great looking workouts Tuesday and today Shane. You're moving some good weight especially while making the switch to low carbs. That transition phase was always rough for me.

Nice job hitting 5 reps at 230 today on bench. I like the looks of the decline DB bench too. I hear good things about those being more effective than barbell declines.

[shaneinga]

Thank you Greg. Yeah, the low carbs are definitely kicking my ass. I am looking into targeted keto or carb cycling right now as well.

Not sure how I am going to proceed, it’s all kind of an experiment right now.

I know I feel a lot weaker but that is supposed to pass in time. Problem is I think it takes a long time for that adaptation to happen.

[shaneinga]

Squats/Legs
Bodypart C2W1
Weight 258
TM 285
Hip and VMO PT work

Squats(squat shoes, high bar)
5 x 115
5 x 145
3 x 175
5 x 190
5 x 215
5 + 245 (6) good reps but felt heavier than it should have. LoL

Leg Extensions/pause reps
15 x 150
12 x 165
8 x 180
Rest pause
2,2,1,1

Seated leg curls/pause reps
12 x 95
10 x 110
12 x 110

Hip Adductions
20 x 275
20 x 350

LF seated Leg Press
20 x 210
12 x 250
14 x 300

HS Double Crunch
20 x 70
20 x 90
10 x 110

Hip Abduction
20 x 265
14 x 295

Bike ride cool down
10 minutes

Decent day today for what it was. I hit my reps on my squats, so that is a win. Everything else was lighter than my last leg day.

Down 10 pounds. Mostly a water/glycogen depletion. From here on
out the weight loss should slow down.

Sorry for absence in the journals. Been a crazy week at work. Hoping next week will slow down a little bit.

[PtReyesGreg]

Good looking workout yesterday Shane. Nice job knocking out that leg day while still adjusting to low carbs.

The last few times I went low carb it seemed like I adjusted after 5 days or so. Of course I made sure to eat lots of fat, put MCT oil in my coffee etc. Once you adjust though your strength should come back. I remember a while back when you did low carb and shed a bunch of pounds. Looking forward to seeing the progress.

[TM79]

Great work on those last couple of session Shane! Down 10 lbs already? Man, you are kicking my butt in the diet department, that's for sure! Granted I only really want to lose 10 lbs, but man, way to kick off the journey to slenderness. As Greg mentioned, that was a nice leg session. Solid sets on squats and then plenty of accessory work. Hope you're enjoying the somewhat warmer weather right now. It's feeling pretty good here.

[shaneinga]

Good looking workout yesterday Shane. Nice job knocking out that leg day while still adjusting to low carbs.

The last few times I went low carb it seemed like I adjusted after 5 days or so. Of course I made sure to eat lots of fat, put MCT oil in my coffee etc. Once you adjust though your strength should come back. I remember a while back when you did low carb and shed a bunch of pounds. Looking forward to seeing the progress.

Thank you Greg. Yeah, the lower carb definitely takes an adjustment. With me being on a thyroid pill it’s also kind of interesting. I have been really cold since I started going lower carb. I am going to go see my endo and get some blood work done to see what’s up.

Hopefully I can make some good progress on the weight loss without losing much muscle.

[shaneinga]

Great work on those last couple of session Shane! Down 10 lbs already? Man, you are kicking my butt in the diet department, that's for sure! Granted I only really want to lose 10 lbs, but man, way to kick off the journey to slenderness. As Greg mentioned, that was a nice leg session. Solid sets on squats and then plenty of accessory work. Hope you're enjoying the somewhat warmer weather right now. It's feeling pretty good here.

Thank you Trent. Yep I can gain and drop 10 pounds in a week no problem. LoL

Weather was a lot nicer this weekend. To bad it’s now back to rain. At least it’s in the 40s though.

[shaneinga]

Incline BP/Shoulders
Bodypart Split
C2W2
Weight 258
TM 215

Incline BP
5 x 95
5 x 115
3 x 135
3 x 155
3 x 175
3 + 195 (6)

Seated DB Lat Raises
12 x 25
10 x 30
8 x 30
Rest pause
1,1

Seated OH DB Press
11 x 60
10 x 60
8 x 60

Facepulls
25x 42.5
20 x 50
12 x 57.50
6 x 65

Dips
20
13
9

Lat raises
1-10-1 x 20

Decent day. Hit my reps and I am happy with that.

Losing reps on DB OHP but it is to be expected.

More meetings this week as I finalize buying a piece of equipment for my shop.

Should be fun.

[PtReyesGreg]

Nice workout today Shane. Still looking strong on the Incline BP. Hitting 6 on your 3 set is strong.

I still like the looks of those 1-10-1 reps. Once I get more courage I'll put those back into my workouts.

[shaneinga]

Nice workout today Shane. Still looking strong on the Incline BP. Hitting 6 on your 3 set is strong.

I still like the looks of those 1-10-1 reps. Once I get more courage I'll put those back into my workouts.

Thank you Greg. I felt decent walking into the gym yesterday and it was nice to double up reps on my inclines.

Yeah man, throw those 1-10-1s back in.

[shaneinga]

Deads/Back and Biceps
531 Bodypart split
C2W2
Weight 258
TM 430

Deads Conventional
5 x 185
5 x 225
3 x 260
3 x 305
3 x 345 DOH to here
3 + 390 Straps and belted

Single Arm Cable lat pulls
12 x 35
12 x 50
8 x 60

Trap bar Farmers SS Decline sit-ups
100 feet x 225/15
100 feet x 275/15
100 feet x 315/12

Low Cable Rows Wide Grip
12 x 135
11 x 150
8 x 165

Decent day. Went back to conventional Deads this week to see how they felt.

Felt good. Injury seems to be healing up. Added farmers for some variety and they felt good.

[PtReyesGreg]

Good looking workout yesterday Shane. It looks like you're killing in on deads as you're healing up. That's good to see.

That Trap Bar Farmers walk / Decline Situp superset looks like a tough one! You're a better man than me to do that. I have enough trouble just doing the situps.

[TM79]

Some good looking sessions this week Shane! Solid work on the IB and damn solid work on the deads. As Greg mentioned, that superset looks like fun. I was trying to think of something I did recently that sucked like that. I think it was: Burpees>Overhead Press>Sit-ups. It sucked so bad... Getting some new equipment for work? I forgot to ask, what do you do for a living?

[shaneinga]

Good looking workout yesterday Shane. It looks like you're killing in on deads as you're healing up. That's good to see.

That Trap Bar Farmers walk / Decline Situp superset looks like a tough one! You're a better man than me to do that. I have enough trouble just doing the situps.

Thank you Greg. Deads felt good and no lingering pain today. All good things.

Yeah the farmers and sit up SS sucked. LoL.

[shaneinga]

Some good looking sessions this week Shane! Solid work on the IB and damn solid work on the deads. As Greg mentioned, that superset looks like fun. I was trying to think of something I did recently that sucked like that. I think it was: Burpees>Overhead Press>Sit-ups. It sucked so bad... Getting some new equipment for work? I forgot to ask, what do you do for a living?

Thank you Trent! Your combo sounds worse! I am a contract powder coater. Basically people drop off widgets, I powder coat said widgets whatever color they want and send them back.

[shaneinga]

Cardio
Weight 258

Stairs of doom
105 flights

Battle rope SS reverse lunges x 10 x 3 sets.

600ish cals torched.

That’s it for today. Those battle ropes will take your heart rate into orbit with the quickness. I forgot how effective those things are.

[blue9steel]

Deads felt good and no lingering pain today.

That's good news, glad to hear you're feeling better.

[TM79]

Cardio
Weight 258

Stairs of doom
105 flights

Battle rope SS reverse lunges x 10 x 3 sets.

600ish cals torched.

That’s it for today. Those battle ropes will take your heart rate into orbit with the quickness. I forgot how effective those things are.

105?!?!? #$@! I did 100 today thinking I'd finally caught up with you!

A widget coater huh? Very cool Shane.

[blue9steel]

Stairs of doom
105 flights

I used to work next to a place with 23 flights of stairs. We'd go over and walk them at lunch. I worked up to doing it three times with a 30lb pack, but 105 flights, sheesh that sounds tough. Talk about some good cardio.

[shaneinga]

That's good news, glad to hear you're feeling better.

Thank you. I am glad I am able to do them pain free. I was worried there for a bit.

105?!?!? #$@! I did 100 today thinking I'd finally caught up with you!

A widget coater huh? Very cool Shane.

Thanks Trent. I try to stay a step ahead. LoL. Yep, I paint lots of different shaped and sized widgets lots of different colors.

I used to work next to a place with 23 flights of stairs. We'd go over and walk them at lunch. I worked up to doing it three times with a 30lb pack, but 105 flights, sheesh that sounds tough. Talk about some good cardio.

The moving stairs is tough. Not sure it is as tough as doing them with a 30 pound back pack though. Yes, it is good cardio. Keeps my heart rate in the upper 130s to lower 140s the entire time.

[shaneinga]

Bench Press/Chest
Bodypart Split
C2W2
Weight 258
TM 265

Flat BP
5 x 115
5 x 135
3 x 160
3 x 190
3 x 215
3 + 240 (3) none in tank. Took lift off.

Pec deck
14 x 150
12 x 165
8 x 180
Rest Pause
1,1

DB Inclines
9 x 70
8 x 75
7 x 80
Drop set
10 x 60

Low Cable fly
12 x 15
10 x 20
9 x 22.5

CGBP
10 x 95
10 x 135
7 x 155
4 x 175

Done.

[Cantplankwell]

Deads/Back and Biceps


Trap bar Farmers SS Decline sit-ups
100 feet x 225/15
100 feet x 275/15
100 feet x 315/12



Decent day. Went back to conventional Deads this week to see how they felt.

Felt good. Injury seems to be healing up. Added farmers for some variety and they felt good.

I love trap bar farmers...problem is at home I might scrape the cars walking up and down the driveway

Glad your feeling better!!

Cardio
Weight 258

Stairs of doom
105 flights

I climbed up the Bunker Hill monument a few years ago, it has about 300 steps...that was enough steps for me...105 flights has to be like 800 steps....awesome work!

[shaneinga]

I love trap bar farmers...problem is at home I might scrape the cars walking up and down the driveway

Glad your feeling better!!



I climbed up the Bunker Hill monument a few years ago, it has about 300 steps...that was enough steps for me...105 flights has to be like 800 steps....awesome work!

Thank you CPW. You will just have to move a car and drag it out to the street.

[shaneinga]

Squats/Legs
Bodypart C2W2
Weight 259
TM 285
Hip and VMO PT work

Squats(squat shoes, high bar)
5 x 115
5 x 145
3 x 175
3 x 205
3 x 230
3 + 260 (3)
FSL
3 x 205 x 5

SLDL
10 x 135
10 x 185
10 x 225
5 x 275

Star Trac Leg Press
Feet Low Quad focus
Slow reps no lockout.
15 x 225
12 x 285
8 x 330
8 x 375

Ab Crunch machine
14 x 170
12 x 170
7 x 170
Rest pause
1,1,1

That’s it.

[shaneinga]

Incline BP/Shoulders
Bodypart Split
C2W3
Weight 258
TM 215

Incline BP
5 x 95
5 x 115
3 x 135
5 x 165
3 x 185
1 + 205(5)

Facepulls
25x 42.5
18 x 50
10 x 57.5
8 x 65

Seated OH DB Press
12 x 60
8 x 65
4 x70

Seated DB Lat Raises
10 x 25
8,1,1x 25
8,1,1,1,1 x 25

Dips AMRAP
20
15
10

Rear Delt Cables
15 x 7.5
12 x 12.5
12 x 12.5

That’s it. Inclines felt good today.

This weekend I did some cardio via stairs of doom, the Rogue Echo Bike and hit an extra Delt/Trap workout on Saturday.

[PtReyesGreg]

Great looking past couple of workouts Shane. I like the looks of your Incline BP workout today in particular. Way to go hitting 5 reps on your 1+ set there...super strong.

Watching you have good success with the IBP instead of OHP has me thinking I'll go back to that as well to let my shoulders heal up.