Shane's Journal

[blue9steel]

That’s it. My knees were especially cranky today. Those hill sprints beat them up a little so I did what felt ok and kept from over doing it.

Yeah, I have to listen to mine. If I back off when they complain too much then it goes fine, if I push through I usually regret it.

[TM79]

Nice job on the squats Shane. Sorry to hear that your equipment is bugging you. As Greg mentioned, if you can swing it, a full or half rack would have you back in the game in a huge way. You still may be able to pick one up on CL or buy one online and have it shipped to you, etc. I'm no scientist, but I don't think we're going to be back in the gym for a while. The president's comment about being open for business by Easter is very optimistic IMO. Anyway, hope you can get it sorted brother. I'll be happy to google search stuff for you if you decide you want to go that route.

[ArchAngel'73]

Its been a few days but I was so happy to read you kicked that 5 year old's azz and showed him who's still the boss!
I hope you crossed the finish line with some trash talkin' to him too.

I feel out of whack too lifting from home too and it was nice to read I'm not the only one. We'll just take some time and think our way out of this. If cement filled pails have to be lifted then so be it.

Good to see you're finding your groove with lifting at home!

[shaneinga]

Good work Shane that's a nice variety of leg work

Thank you Ron. I am trying

I spent many years working out like that so I know what you mean. You have to do what you can do, and what feels safe with your equipment. If you decide to keep working out at home after the Corona virus settles down, you might consider buying a used power rack or half rack. When I did that it was a game changer, I could grip the bar properly and no longer had to fear missing a rep. I got mine used for $200 and I've had it now for over 7 years. After this is over I figure there might be a lot of people trying to unload their gear for cheap.

I like the DB idea. It's nice having variety in the lifting and those cap rubber ones are nice.

Nice job on the squats Shane. I know how it sucks to squat with cranky knees from running. Way to get them in anyway. That's a lot of good KB swings too.

Thanks Greg. I really enjoy working out from the house so I will probably continue to do it. I have a hard time saying goodbye to my membership because I paid for a lifetime price at a big name gym. It cost me more up front but my membership is only 19.95 a month for life, where others are paying upwards of 40 dollars a month for the same membership. I will probably keep it for the sauna, cardio and deadlifts. I do have my eye on a couple of racks. I need to decide which company to go with. I really want a Rogue RML-3 Monster Lite. It has the West Side spacing and would fit nicely in the garage. Its 800 bucks though and that is 4 years worth of gym memberships to try to sell the wife on. I wish I could do like motorcycles and order pieces at a time. She isn't great with math. LoL.

Yeah, I have to listen to mine. If I back off when they complain too much then it goes fine, if I push through I usually regret it.

Yep. Knees are my weakness. To many years playing beach volleyball, basketball, and riding/wrecking motorcycles.

Nice job on the squats Shane. Sorry to hear that your equipment is bugging you. As Greg mentioned, if you can swing it, a full or half rack would have you back in the game in a huge way. You still may be able to pick one up on CL or buy one online and have it shipped to you, etc. I'm no scientist, but I don't think we're going to be back in the gym for a while. The president's comment about being open for business by Easter is very optimistic IMO. Anyway, hope you can get it sorted brother. I'll be happy to google search stuff for you if you decide you want to go that route.

Agreed Trent. I think we are going to be out of the gym for at least another couple of months. I check craigslist, letgo and ******** marketplace daily.

Its been a few days but I was so happy to read you kicked that 5 year old's azz and showed him who's still the boss!
I hope you crossed the finish line with some trash talkin' to him too.

I feel out of whack too lifting from home too and it was nice to read I'm not the only one. We'll just take some time and think our way out of this. If cement filled pails have to be lifted then so be it.

Good to see you're finding your groove with lifting at home!

Thanks Fiend. Trash was talked but he still thinks he is stronger and faster than dad. Don't know where he gets this attitude from. Must be his mom.

I hear you on feeling out of whack. Hopefully it either starts to feel more at "home" or the gyms open back up. Either way I have found some love for the home gym. It is nice to walk downstairs at anytime and hit a workout.

[shaneinga]

Sorry for the lack of being around.

I ended up needing to redo the floors in the garage. Long story short linoleum and a basement leak don't mix. Lots of removal, cleaning, prepping, painting, moving, did I mention cleaning? Fawk it was a nightmare. 38 hours over 3 and half days and I got it done. Don't want to do that again.

Moral of story, don't put linoleum on your basement floors. Really bad freaking idea.

Upper
Weight 245 (about the only thing I am good at right now is dropping weight)

BP/Lat Pulls
8 x 105
8 x 155/8 x 80
8 x 205/8 x 100
8 x 205/8 x 120 I think this is the limit of my pully set up. Thing sounded like it was going to break and the friction seemed to be worse than the weights.
Add reps

BB Shrugs/SS Hammer Curls
20 x 185/12 x 25
20 x 205/8 x 30 PWO
14 x 225/8 x 30
Bump Shrugs/Add rep

BB Rows/SS Lat Raises
12 x 135/12 x 25
8 x 155/12 x 25
8 x 205/12 x 25 Sh!t form
8 x 185/Amrap x 21 x 25

Seated BB OHP to Chin
10 x bar
10 x 65
10 x 85
10 x 105
6 x 125

Incline Pushups/McGill Crunches
20/15 x 3

That is it.

I will catch up with journals soon fellas. Hope you guys are all healthy and dodging the corona.

[RT1957]

Solid push pull session Shane...I painted my basement floor with the stuff they use at auto shops...kind of a speckled paint....works great

[PtReyesGreg]

Wow Shane. That sounds like a real pain in the ass getting rid of that linoleum.

Good job on the workout today Shane. Really it looks like good work on everything. Getting 14 reps @ 225 on BB Shrugs is very strong. It looks like you're hitting it hard in your home gym.

Out of curiosity why did you decide not to deadlifts at home? If it's because you don't want to damage your floor, something I did was to get a piece of plywood (particle board works too) and lay a horse stall mat from Tractor Supply on top of it. Total cost was around $50 and I've had no floor damage. The wood and mat also help deaden the sound so I don't wake everyone up when I'm setting the bar down. Not sure if that's an issue for you but figured I'd mention it.

[shaneinga]

Solid push pull session Shane...I painted my basement floor with the stuff they use at auto shops...kind of a speckled paint....works great

Thank you Rob. That’s what I used as well.

[shaneinga]

Wow Shane. That sounds like a real pain in the ass getting rid of that linoleum.

Good job on the workout today Shane. Really it looks like good work on everything. Getting 14 reps @ 225 on BB Shrugs is very strong. It looks like you're hitting it hard in your home gym.

Out of curiosity why did you decide not to deadlifts at home? If it's because you don't want to damage your floor, something I did was to get a piece of plywood (particle board works too) and lay a horse stall mat from Tractor Supply on top of it. Total cost was around $50 and I've had no floor damage. The wood and mat also help deaden the sound so I don't wake everyone up when I'm setting the bar down. Not sure if that's an issue for you but figured I'd mention it.

It was a real PITA Greg Thank you on the shrugs. I am trying.

On Deads, yes, that and I am honestly to lazy to rack it all up and unrack when done. In addition to that my 45s I have now are mismatched and one set is slightly larger than the other. Works fine for squats, sucks for Deads.

This weeks gym purchase is some 45 pound bumper plates off amazon. Once I get those I will be looking for one more set of 45s and then to build a DL platform. Probably a month from it at this point.

[shaneinga]

Lower
Weight 244

Squats/SS Hip Circle
8 x bar
8 x 95/15
8 x 135/15
8 x 185/15
8 x 185/15
Add rep

Leg extensions
18 x 70 too light
18 x 80 too light
14 x 90 warm up here
12 x 100
12 x 110
12 x 120

Leg Curls
12 x 35
12 x 45
12 x 55
I suck at these. Do more

KB Swings
100 reps

That’s it.

Wednesday
Cardi Yo
Echo bike x 10 miles
400ish cals.

Switching up to 5:00 AM workouts. After work isn’t cutting it.

[RT1957]

It was a real PITA Greg Thank you on the shrugs. I am trying.

On Deads, yes, that and I am honestly to lazy to rack it all up and unrack when done. In addition to that my 45s I have now are mismatched and one set is slightly larger than the other. Works fine for squats, sucks for Deads.

This weeks gym purchase is some 45 pound bumper plates off amazon. Once I get those I will be looking for one more set of 45s and then to build a DL platform. Probably a month from it at this point.

I bought some sub-flooring and I put horse stall mats over the top and it works great. I feel no give in them at all

[blue9steel]

I bought some sub-flooring and I put horse stall mats over the top and it works great. I feel no give in them at all

I built a platform out of plywood and horse stall mats, also very happy with it.

[shaneinga]

I bought some sub-flooring and I put horse stall mats over the top and it works great. I feel no give in them at all

Thank you Ron. I have watched some YouTube vids on how to build one. Glad to hear yours works as built. Once I get enough plates I will do much the same.

[shaneinga]

I built a platform out of plywood and horse stall mats, also very happy with it.

Sounds like I am going to be getting a horse soon.

[shaneinga]

Upper 2
Weight 243

Incline BP
8 x 95
8 x 135
8 x 155
8 x 155
Add rep

Low Cable Rows
12 x 70
12 x 90
12 x 100
12 x 110

VGrip Tricep/SS Plate Raises
12 x 40/20 x 25
12 x 50/18 x 35
12 x 60/12 x 45

OHP/SS DB Curls
10 x 30/12 x 25
10 x 35/12 x 25
10 x 40/12 x 25

Done

Nothing special here. My bench set up is decent for incline BP so that is a win.

Early AM workouts with wife fast asleep means missing reps could really suck so I will keep it light.

[PtReyesGreg]

Good looking past couple of workouts Shane. Welcome to the early morning workout crew! Once you adjust to it I think you'll really like it. I find it hard to workout later in the day anymore.

Your plans for bumpers and eventually building a DL platform sound good. That's the same route I followed and it has worked out well. I also have different sized 45's too so I feel your pain there.

I just saw that GA might have a Stay at Home order now too? Good luck with that and hopefully it doesn't affect your business too much. It's been tough on businesses here in CA but it seems to be slowing the spread of Covid-19 so that's good.

[TM79]

Looking good in here Shane. I'll join Greg in welcoming you to the early morning workout crew. I like it because you get it in first thing and then the rest of the day is yours. Couldn't help but laugh at your comment about missed reps and waking up your wife. As for the noise issue, yeah I'm in the same situation only exponentially worse. Try an exhausted wife, five year old and one year old that wakes up at the slightest sound. Missing reps is not an option for me. Right now, I try to work out in complete silence. The biggest PITA is trying to re-rack the bar without making any noise. That is tough after a hard set. Glad you are getting some bumper plates and know you'll enjoy the platform too. Keep up the great work brother!

[shaneinga]

Good looking past couple of workouts Shane. Welcome to the early morning workout crew! Once you adjust to it I think you'll really like it. I find it hard to workout later in the day anymore.

Your plans for bumpers and eventually building a DL platform sound good. That's the same route I followed and it has worked out well. I also have different sized 45's too so I feel your pain there.

Yeah, our Governor made national news and not for the a good reason. The moron said he didn't know until recently that you could pass it while being asymptomatic. WTF! Everyone has known that for months. What a buffoon. We are under a Shelter in Place mandate. My business is considered essential as we part of a supply chain that supplies a ton of essential companies and industries. We are actually getting in an order of screens on Monday that we are painting that are being used for respirators. So, hi-ho hi-ho, off to work I go.

I just saw that GA might have a Stay at Home order now too? Good luck with that and hopefully it doesn't affect your business too much. It's been tough on businesses here in CA but it seems to be slowing the spread of Covid-19 so that's good.

Thank you Greg. Early morning will take some getting used to but I can get it done. Unfortunately when I went to buy the bumpers they were sold out. Hell, everywhere is sold out. There is a local guy selling stuff but I might just use the cash to go ahead and get some stall mats for my gym. Yep, we are in a Shelter in place state now. My work is deemed Essential so off to work I go.

Looking good in here Shane. I'll join Greg in welcoming you to the early morning workout crew. I like it because you get it in first thing and then the rest of the day is yours. Couldn't help but laugh at your comment about missed reps and waking up your wife. As for the noise issue, yeah I'm in the same situation only exponentially worse. Try an exhausted wife, five year old and one year old that wakes up at the slightest sound. Missing reps is not an option for me. Right now, I try to work out in complete silence. The biggest PITA is trying to re-rack the bar without making any noise. That is tough after a hard set. Glad you are getting some bumper plates and know you'll enjoy the platform too. Keep up the great work brother!

Thanks Trent. Yeah it is nice to have it out of the way first thing. I can agree with there but it is hard to find your groove early. Waking up and tossing iron around takes a minute to get warmed up to but I'll get it.. I hear you on the wife. I have the 5 year old, missing the 1 year old though. Our wives are definitely angels. If I were home all day with my son I would have gone crazy a LONG time ago. Good luck with the re-rack. LoL. Maybe you need to get one of those white noise makers to put in the 1 year old's room to help.

[shaneinga]

Lower 2
Weight 243

Warm up
Jumping Jacks x 25
Air squats x 25

SLDL/SS Goblet squats
8 x 135/10 x BW
8 x 185/10 x 25
8 x 250/10 x 50
8 x 250/10 x 50
Add reps

Lunges/SS Ab press ups
10/15 x 3 sets

Leg extensions
12 x 90
12 x 110
12 x 120
Drop set
20 x 80

Leg curls
12 x 35
12 x 45
12 x 55 sucked slightly less
Add weight

This was an easy workout. Dropped a notch on the lifting belt so I guess that’s a win.

[RT1957]

Another couple of solid sessions. I'm liking your upper body push pull method!! Strong Incline BP doing sets of 8. Also a nice variety of leg work.

Also I didn't actually make a platform I just put my stall mats directly over the plywood sub-flooring. I don't have any wood exposed. I used sub-flooring because it has tongue and groove on the ends so you can connect them together by sliding them together then I put the horse stall mats directly over and I do everything off the stall mats. I lag screwed my rack and bench through the mats and into the sub-floor. I didn't want to bolt anything to the garage floor and I don't use so much weight that I'll rip the lag screws out of the sub-flooring.

[shaneinga]

Another couple of solid sessions. I'm liking your upper body push pull method!! Strong Incline BP doing sets of 8. Also a nice variety of leg work.

Also I didn't actually make a platform I just put my stall mats directly over the plywood sub-flooring. I don't have any wood exposed. I used sub-flooring because it has tongue and groove on the ends so you can connect them together by sliding them together then I put the horse stall mats directly over and I do everything off the stall mats. I lag screwed my rack and bench through the mats and into the sub-floor. I didn't want to bolt anything to the garage floor and I don't use so much weight that I'll rip the lag screws out of the sub-flooring.

Thank you Ron. The push/pull works well. Gives one muscle group time to recover between sets.

I miss a good leg press on leg days. I also have been missing the hip adductor abductor machines. I think these machines really help in my squats.

Gotcha on the platform. That sounds like another good way to do it.

[shaneinga]

Amazon had the bumpers for sale last night so I snagged a pair of 45s. I would like to find one more set of 45 pound plates so I can load the bar up with a matched size to 315 and leave it on the platform I plan to make. Means I need a DL bar too. This stuff is adding up but piece by piece I think I can sneak it by the wife.

Honestly though, next buy needs to be a good power rack with cable attachment.

I want some rubber mats but that’s mostly cosmetic so low on the totem pole.

I think I am hooked. Damn it.

[TM79]

Amazon had the bumpers for sale last night so I snagged a pair of 45s. I would like to find one more set of 45 pound plates so I can load the bar up with a matched size to 315 and leave it on the platform I plan to make. Means I need a DL bar too. This stuff is adding up but piece by piece I think I can sneak it by the wife.

Honestly though, next buy needs to be a good power rack with cable attachment.

I want some rubber mats but that’s mostly cosmetic so low on the totem pole.

I think I am hooked. Damn it.

Ahh... the glorious sight of another man falling in love with outfitting his home gym. Pure, heavenly bliss.... Congrats on the bumper plates! Don't you already have a barbell? You could just use that for deads right? I would get a decent rack first. I've been using some regular old barbell for the last five years or so and it has held up to 500 pounds for me without permanent deflection. Maybe yours is rated for less? Also, I'm not sure how you plan on building your platform, but if you choose to put a piece of oak/maple plywood in the middle, if you get a hex bar for deads, the plates won't land on the rubber (horse stall mats). I do mine on a rug.

Nice session yesterday too. That's a lot of weight on the SLDL. And try "Landmine Goblet Squats" sometime for some added weight. Loving the home gym obsession brother!

[RT1957]

Amazon had the bumpers for sale last night so I snagged a pair of 45s. I would like to find one more set of 45 pound plates so I can load the bar up with a matched size to 315 and leave it on the platform I plan to make. Means I need a DL bar too. This stuff is adding up but piece by piece I think I can sneak it by the wife.

Honestly though, next buy needs to be a good power rack with cable attachment.

I want some rubber mats but that’s mostly cosmetic so low on the totem pole.

I think I am hooked. Damn it.

Home gym all the way for me...The gym owner is an azz but he lets me curl in the squat rack and I never have to wait for anything I can listen to what I want. I am happily anti-social for the most part so if you like alone time you'll love your home gym. Don't buy "gym" flooring get horse stall mats....way cheaper and way better!!

[shaneinga]

Ahh... the glorious sight of another man falling in love with outfitting his home gym. Pure, heavenly bliss.... Congrats on the bumper plates! Don't you already have a barbell? You could just use that for deads right? I would get a decent rack first. I've been using some regular old barbell for the last five years or so and it has held up to 500 pounds for me without permanent deflection. Maybe yours is rated for less? Also, I'm not sure how you plan on building your platform, but if you choose to put a piece of oak/maple plywood in the middle, if you get a hex bar for deads, the plates won't land on the rubber (horse stall mats). I do mine on a rug.

Nice session yesterday too. That's a lot of weight on the SLDL. And try "Landmine Goblet Squats" sometime for some added weight. Loving the home gym obsession brother!

Yeah, it’s a slippery slope.

Hoping to see bumpers delivered this week. I have a bb but I would like to leave one loaded up for Deads. A want, definitely not a need right now.

I left my hex bar at the gym, definitely should have picked that up before it closed.

Landmine goblets are a good idea.

[shaneinga]

Home gym all the way for me...The gym owner is an azz but he lets me curl in the squat rack and I never have to wait for anything I can listen to what I want. I am happily anti-social for the most part so if you like alone time you'll love your home gym. Don't buy "gym" flooring get horse stall mats....way cheaper and way better!!

LoL. I hear you Ron.

Plan is to get the stall mats. Still a ways down the list though.

[shaneinga]

Saturday
Weight 245

Metcon
100 single unders
KB suitcase carry
10 burpees
4 rounds 21:55
Legs were dead today

Lat Raises/SS Lat Pulls
10 x 25/20 x 70 Wide
12 x 25/20 x 70 V grip
14 x 25/10 x 90 Wide
16 x 25/14 x 90 V Grip

Sunday
Rogue Bike
10 miles

[shaneinga]

Upper
Weight 247 on a see food diet yesterday

BP/SS Lat pulls
9 x 105
9 x 155/9 x 80
9 x 205/9 x 100
9’x 205/9 x 100
Add rep

BB Shrugs/SS EZ Curls
20 x 20512 x 30
16 x 225/12 x 40
12 x 250/12 x 50
Add reps/bump curls

Low Cable Rows/DB Fly
12 x 90/16 x 25
12 x 110/12 x 40
12 x 110/12 x 40

That’s it. Going to hit some push ups and sit ups tonight before bed.

[TM79]

Good looking last two sessions Shane. I need to do some more "suitcase carries" or farmer's walks, as I call them. Love how you are able to do lat pulls in the garage as well. Nice job brother!

[shaneinga]

Thank you Trent. Suitcase carry is done one handed, like carrying a suitcase, where as my farmers are done with weight in both hands. At least that’s how I am designating them.

Suitcase carries put more strain on your core as you are having to accommodate for having only one side loaded.

Yeah, I really like having a cable set up.

New rack is going to have to have one.