Shane's Journal

[shaneinga]

Solid session this weekend Shane! Nice looking deadlift sets. Yeah, you've got 500 in the tank soon. Hope you and yours had a good mother's day weekend. We celebrated with some friend chicken.

Thank you Trent. Idk about having 500 in the tank soon but it is a goal of mine, still. LoL. We did have a good weekend, thank you. Fried chicken sounds awesome! We did kebabs.

Nice deadz session and I always like when I see Good Mornings in the mix!!

Thank you Ron. Yeah the good mornings are not going anywhere anytime soon. I neglected that movement up until now and it shows.

[shaneinga]

S&M40 Tuesday
Heavy Press/light Bench
C1W3
Weight 240
TM 130

Heavy Press 1
Bar x 10 warm up
5 x 65
5 x 95
3 x 115
1 x 130
1 x 130
1 x 130

CGBP(3 x 5-8)
10 x 115
10 x 145
8 x 185
8 x 185
8 x 185
Bump to 190

Lying Tricep Extension/SS Lat Raises
3 sets 8-10 reps
10 x 30/15 x 30
10 x 30/15 x 30
10 x 30/15 x 30

OH Tricep Extension DB/SS Facepulls
14 x 25/20 x green band
14 x 25/20
14 x 25/20

Push ups
25
25
25
23
98 reps toasty
Goal 100

52 minutes

Good workout today. I really like this program.

Layne Norton released his new calorie tracking app called Carbon. I decided to go ahead and sign up for it. I have been using MFP up until now and it has worked fine but I like how Carbon has a weekly check in/compliance element. I also like that it has the reverse diet setting on it. Diet is always the hardest part and if I can find an edge to help keep me motivated I will take it.

Damn near hit my 100 rep goal on push ups and I am serious when I say I had not another in the tank. The 98th rep on push ups was it. LoL. Fawk it was close though.

[PtReyesGreg]

Awesome workouts lately Shane. 3 sets of 1 @ 130 on the Press is damn strong. Nice job there.

Those Ivanko plates look sweet. The revolvers are just plain cool looking. I'm jealous of those!

That's interesting about Carbon. I'll be curious to see how it works for you.

[shaneinga]

Awesome workouts lately Shane. 3 sets of 1 @ 130 on the Press is damn strong. Nice job there.

Those Ivanko plates look sweet. The revolvers are just plain cool looking. I'm jealous of those!

That's interesting about Carbon. I'll be curious to see how it works for you.

Thank you Greg. Yeah I really like the Ivanko plates as well.

I will let you know how I like it.

[shaneinga]

S&M40 Wednesday
Heavy Squat/Back and Biceps
C1W3
Weight 239
TM 245

Echo bike
5 minute Warm up
Hip circle and VMO work

Heavy Squat
10 x bar
5 x 135
5 x 185
3 x 225
1 x 245
1 x 245
1 x 245

Lat Pulls
12 x 95 wide
12 x 95 wide
12 x 95 v grip
12 x 95 v grip
Bump 5 pounds

Land mine Rows/SS Goblet squats
12 x 120 (Straps here on)
12 x 135/20 x 70 x 3
12 x 135
Bump 5

EzCurls
10 x 45
10 x 45
10 x 45

Right at an hour with warm ups.

Hit 239.8 today. It’s only 2 ounces but I am taking it as being in the 230s again. .

Decent workout today. Squats felt good but had a hard time finding my groove today. Inner left elbow soreness is back. I probably need to cut back a little on ez curls. Idk.

[TM79]

Excellent work on these last two sessions Shane. Solid reps on CGBP, Press and squats. I was LOLing about your pushup comments. Yeah, when you hit the wall on those you really do hit the wall. How much time did you take between sets? 4 sets back to back in the twenties is still damn impressive.

[shaneinga]

Excellent work on these last two sessions Shane. Solid reps on CGBP, Press and squats. I was LOLing about your pushup comments. Yeah, when you hit the wall on those you really do hit the wall. How much time did you take between sets? 4 sets back to back in the twenties is still damn impressive.

Thank you Trent. Yep, the wall was definitely hit on those. I could have rest paused for the 2 reps but that would defeat the purpose. LoL.

[shaneinga]

Rest day today and I hit 238 on the scale. I am liking this new Carbon app up until now. It needs some fixes and options that MFP has. This app likes to put all of your food in one big list. MFP separates your breakfast/lunch/dinner foods so you are not having to sort through spaghetti while logging your breakfast the next day. This isn't a deal breaker but as I get ALL of my foods in there it is going to be a big list. It would make it it quicker and cleaner to be like MFP for this. It would also be nice to be able to multi add foods. Last thing I would add would be a compliance or end of day finish logging button. MFP has this, and it basically once you finish your logging spits out a weight that you will be if you ate that way everyday. Carbon could do the same thing, but simply say you were within compliance to meet the weekly macro goals. It is all little things but that is my take for anyone who might be interested in it.

Took a rest day as I have walked 100K steps since Sunday. For those wondering, there are about 2k steps in a mile. So I am at about 50 miles for the week so extra cardio day wasn't needed this week. That could also be a reason the weight is really pealing off me quickly this week. I will take it.

[TM79]

Rest day today and I hit 238 on the scale. I am liking this new Carbon app up until now. It needs some fixes and options that MFP has. This app likes to put all of your food in one big list. MFP separates your breakfast/lunch/dinner foods so you are not having to sort through spaghetti while logging your breakfast the next day. This isn't a deal breaker but as I get ALL of my foods in there it is going to be a big list. It would make it it quicker and cleaner to be like MFP for this. It would also be nice to be able to multi add foods. Last thing I would add would be a compliance or end of day finish logging button. MFP has this, and it basically once you finish your logging spits out a weight that you will be if you ate that way everyday. Carbon could do the same thing, but simply say you were within compliance to meet the weekly macro goals. It is all little things but that is my take for anyone who might be interested in it.

Took a rest day as I have walked 100K steps since Sunday. For those wondering, there are about 2k steps in a mile. So I am at about 50 miles for the week so extra cardio day wasn't needed this week. That could also be a reason the weight is really pealing off me quickly this week. I will take it.

I wish I had your feet man... I logged 15,000 steps on Monday. Two thirds of those were in work boots and my foot is just now starting to feel better from that. Yeah, I've been a MFP user for years now and ironically just noticed the nutrition button with the macros, etc. I think I need to shoot more for a 33% split between all three and right now my carbs seem to be king of the mountain, usually at over 40%. No wonder I remain fat while trying to lose weight.

[shaneinga]

S&M40 Friday
Light Press/Heavy Bench
C1W3
Weight 238
TM 225

Light OHP
10 x bar warm up
5 x 75 warm up
3 x 105
3 x 105
3 x 105
3 x 105
3 x 105

Heavy Bench
5 x 135
5 x 165
3 x 195
1 x 225/20
1 x 225/20
1 x 225/20

Incline Push Ups
25
25
25

Hammer Curls/SS Lat Raises
12 x 25/20 x 25
12 x 25/20 x 25
12 x 25/20 x 25

Decline Push Ups
25
25
25

43 minutes

Decent day. Hit my reps.

[shaneinga]

I wish I had your feet man... I logged 15,000 steps on Monday. Two thirds of those were in work boots and my foot is just now starting to feel better from that. Yeah, I've been a MFP user for years now and ironically just noticed the nutrition button with the macros, etc. I think I need to shoot more for a 33% split between all three and right now my carbs seem to be king of the mountain, usually at over 40%. No wonder I remain fat while trying to lose weight.

Thank you Trent. I have a pretty comfortable pair of steel toes and with this quarantine issues we have our at risk people working remotely. Our business really doesn’t allow for it on the production side and I have been covering for 2 people who are out. With this my steps have been through the roof and I have swapped out my boots for tennis shoes. I couldn’t do it in boots.

On Myfitnesspal I run my macros pretty balanced. I run my protein and carbs at 35percent and fats at 30.

[RT1957]

Looks like you're hitting hard with the S&M40 program looking forward to seeing it evolve

[TM79]

Beauty of a session yesterday Shane. Great looking push/pull combo. Yeah it seems like comfortable work boots are hard to come by. I was going to say, if you're doing 15k steps per week in those your feet are made of steel. I have a pair of Keen steel toes right now, but I can't stand them. They are comfortable, but they have a lot of flex in the sole, which hurts my foot. I need to go back and get some that have a very stiff sole and I'll be much better off.

[shaneinga]

Looks like you're hitting hard with the S&M40 program looking forward to seeing it evolve

Thank you Ron. I really like it. It seems effective and manageable.

[shaneinga]

Beauty of a session yesterday Shane. Great looking push/pull combo. Yeah it seems like comfortable work boots are hard to come by. I was going to say, if you're doing 15k steps per week in those your feet are made of steel. I have a pair of Keen steel toes right now, but I can't stand them. They are comfortable, but they have a lot of flex in the sole, which hurts my foot. I need to go back and get some that have a very stiff sole and I'll be much better off.

Good boots are hard to come By an unfortunately the best ones typically have a break in period. I ended up findings a really comfortable pair of low top timberlands right out of the box. They are only good for about 15k a day though. They are not stiff enough for what you are needing though. Hopefully you find a good pair!

[shaneinga]

S&M40 Saturday
Light Squat/Heavy Deads
C1W3
Weight 237
TM 350 bumped from 330

Warm up
Ride bike
Hip/VMO work
10 ish minutes

Light Squats
Bar x 10
3 x 135 warm up
3 x 160 warm up
3 x 185 speed out of hole focus x
3 x 185
3 x 185
3 x 185
3 x 185

Deads
5 x 225 warm up
5 x 275 warm up
1 x 315
1 x 350
1 x 350
1 x 350

Good mornings/SS Ab Wheel
12 x 135/20
12 x 135/20
12 x 135/20

Shrugs
20 x 250
20 x 275
18 x 315

Just over an hour with warm up.

Decided to accelerate my deadlift progression as everything was really too light. 350 singles moved well. I honestly prefer to do triples on deads but the singles were ok.

Hopefully everyone is having a great weekend. Our parks opened back up and I think we are going to try to get outdoors and get some vitamin D today.

[PtReyesGreg]

Great looking workouts this week Shane. It looks like you're still moving along well with S&M40.

Good job with the singles. I think week 2 is my favorite of each cycle...I like the triples.

Damn man...walking 50 miles in a week is no joke. That'll burn the calories for sure.

I hope you and your family had a good day at the park. That sounds like fun.

[ArchAngel'73]

Layne was my 1st contest prep coach. I lost over 80 lbs. of fat with him, changed my life for the better, and discovered I had a treatable health condition going on for most of my life that has since been "fixed". I have a lot of respect for him and his work and went out of my way to work with him. I never regretted that decision.
I know about the app (I watch his youtube) and I'm sure he and his techies would listen to your feedback regarding it.
LN is a solid choice, great blend of science and real world application.

I'm admirin' your workout consistency. Seriously, very commendable.
My $.02 with the singles is that you should keep doing them every 2 weeks. I've done all rep ranges workouts and there's nothing that can be compared to singles in terms of moving huge weight BUT the cost is crappier rep form and increased chance of injury. I think they should be usec cautiously unless you're power lifting competitively.

btw, because of you tomorrow I'm shooting for 10x10 push ups.

[TM79]

Nice workout yesterday Shane. Holy deadlifts Batman! Hope you guys enjoyed the park. Our parks are open, but the playgrounds are still closed. I doubt I would want my daughter playing on the playground anyway for a while and my wife has even had the thought of home schooling her this coming school year. She would be in kindergarten so it is a transition year anyway. Just hard to tell how things are going to be in the fall but if there is one thing I've learned in life, it is that kids are by far the biggest germ carriers. I've been totally in favor of opening things back up, but if that means that the people I've seen who let their kids eat food off the floor in the airport are going to start doing that again, then we're all screwed... I'm hoping that those folks have at least learned to stop doing stupid stuff like that after all this...

[shaneinga]

Great looking workouts this week Shane. It looks like you're still moving along well with S&M40.

Good job with the singles. I think week 2 is my favorite of each cycle...I like the triples.

Damn man...walking 50 miles in a week is no joke. That'll burn the calories for sure.

I hope you and your family had a good day at the park. That sounds like fun.

Thank you Greg. Agree with you on week 2.

My crew is back this week so thankfully that should be the end of the crazy daily step totals. I am sitting here at lunch at around 8500 steps vs having over 10k by 10 am daily before.

We did have a good time. Thank you.

Layne was my 1st contest prep coach. I lost over 80 lbs. of fat with him, changed my life for the better, and discovered I had a treatable health condition going on for most of my life that has since been "fixed". I have a lot of respect for him and his work and went out of my way to work with him. I never regretted that decision.
I know about the app (I watch his youtube) and I'm sure he and his techies would listen to your feedback regarding it.
LN is a solid choice, great blend of science and real world application.

I'm admirin' your workout consistency. Seriously, very commendable.
My $.02 with the singles is that you should keep doing them every 2 weeks. I've done all rep ranges workouts and there's nothing that can be compared to singles in terms of moving huge weight BUT the cost is crappier rep form and increased chance of injury. I think they should be usec cautiously unless you're power lifting competitively.

btw, because of you tomorrow I'm shooting for 10x10 push ups.

Layne is a good dude. I have followed his work for awhile. He can rub people the wrong way but usually it is because they are selling some kind of bull****. Cool to hear your story about how he helped you. I gave him some feed back on his ******** group dedicated to Carbon users. I am not unhappy with the app at all, and the more I use it the more I like it. Go crush those push ups!

Nice workout yesterday Shane. Holy deadlifts Batman! Hope you guys enjoyed the park. Our parks are open, but the playgrounds are still closed. I doubt I would want my daughter playing on the playground anyway for a while and my wife has even had the thought of home schooling her this coming school year. She would be in kindergarten so it is a transition year anyway. Just hard to tell how things are going to be in the fall but if there is one thing I've learned in life, it is that kids are by far the biggest germ carriers. I've been totally in favor of opening things back up, but if that means that the people I've seen who let their kids eat food off the floor in the airport are going to start doing that again, then we're all screwed... I'm hoping that those folks have at least learned to stop doing stupid stuff like that after all this...

Thank you Trent. Yeah, it is hard to know what to do with the kids. I am hoping by the time school starts back up this stuff has died off not to return. Wishful thinking I know.

[RT1957]

That's a big workout Shane...squats deadz, GM's/ab wheel and shrugs...working up the PC chain hard

[shaneinga]

That's a big workout Shane...squats deadz, GM's/ab wheel and shrugs...working up the PC chain hard

Thank you Ron. Yeah my Saturday workout fell on a weekend for a reason.

[shaneinga]

S&M40 Tuesday
Heavy Press/light Bench
C2W1
Weight 238
TM 135

Heavy Press 1
Bar x 10 warm up
5 x 70
5 x 100
5 x 120
5 x 120
5 x 120


CGBP(3 x 5-8)
12 x 135
8 x 165
7 x 190
6 x 190
5 x 190
Bump to 190

Lying Tricep Extension/SS Lat Raises
3 sets 8-10 reps
11 x 30/15 x 30
11 x 30/15 x 30
11 x 30/15 x 30

OH Tricep Extension DB/SS Facepulls
15 x 25/20 x green band
15 x 25/20
15 x 25/20

Push ups
25
25
25
22
97 reps toasty
Goal 100

54 minutes

That’s it. Decent workout today but hard time finding my groove and I hit snooze on my alarm this morning so I felt rushed. I won’t do that again. Knocked out the workout and I got it done though.

[ArchAngel'73]

Some day when you're not feeling it, all it takes is a few sets and it revs right up. You have some strong close grips.

[shaneinga]

Some day when you're not feeling it, all it takes is a few sets and it revs right up. You have some strong close grips.

Definitely, some days it’s just going through the motions and plowing through. Thank you. I am trying.

[shaneinga]

S&M40 Wednesday
Heavy Squat/Back and Biceps
C2W1
Weight 237
TM 250

Echo bike
5 minute Warm up
Hip circle and VMO work

Heavy weights Squat
10 x bar
5 x 135
5 x 185
5 x 225
5 x 225
5 x 225 (belted to see how these felt)

Lat Pulls
12 x 95 wide
12 x 95 wide
12 x 95 v grip
12 x 95 v grip
Bump 5 pounds

Land mine Rows/SS Goblet squats
12 x 120 (Straps here on)
10 x 140/20 x 70 x 3
12 x 140
Get reps across

EzCurls
11 x 45
12 x 45
12 x 45
Bump 5

Right at an hour with warm ups

Squats felt heavy today. Must be the lack of cals. I had to skip yesterday because I was up until 2:30 in the morning with work crap so I took my rest day a day early.

I am really liking this Carbon app. The more I use it the better I am getting with logging. I think one of the coolest features of it is it has a planner that you can adjust for having a high calorie day and it adjusts your calories for the week there after.

It will be interesting to see how it adjusts for me this week. I am walking about 10K steps less a day this week and it gave me more cals to eat so I don’t expect to meet my goal loss. I expect to see it take back some of those cals, I am curious to see how many.

[PtReyesGreg]

Good looking past couple of workouts Shane. Getting some strong sets of presses and squats in there.

That's great your crew is back with you. Those were some crazy step totals you were having. They're still pretty high compared to what I'd do.

Did you ever get your Tx Power Bar?

[shaneinga]

Good looking past couple of workouts Shane. Getting some strong sets of presses and squats in there.

That's great your crew is back with you. Those were some crazy step totals you were having. They're still pretty high compared to what I'd do.

Did you ever get your Tx Power Bar?

Thank you Greg. I am trying. It is nice to have everyone back.

Still waiting on the power bar.

[shaneinga]

S&M40 Friday
Light Press/Heavy Bench
C2W1
Weight 236
TM 230

Light OHP
10 x bar warm up
5 x 75 warm up
3 x 110
3 x 110
3 x 110
3 x 110
3 x 110

Heavy Bench
5 x 135
5 x 165
5 x 185
5 x 210
5 x 210
5 x 210

Incline DBs
12 x 25
12 x 35
18 x 45

Hammer Curls/SS Lat Raises
15 x 25/20 x 25
15 x 25/20 x 25
15 x 25/20 x 25

Decline Push Ups
25
25
21

50 minutes.

Decent workout. Took the day off work for a long weekend and my sons 6th birthday party.

[RT1957]

That program has a lot of of variety I'm enjoying watch you and Greg run this. Good work Shane