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  1. #1
    Registered User shaneinga's Avatar
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    Shane's ALL Pro Beginner workout.

    I am not going to bore you to much with the details of my past life with the exception to say that I did workout prior to this journal, and like many others I did not make it a priority and became extremely out of shape. How extreme? I started my weight loss at 288 pounds. I actually think I was higher than that, but that is the number that I remember and that is where I decided enough was enough. Time to drop some weight.

    Currently using My Fitness Pal to track calories. Using that in conjunction with IIFYM and am eating 2250 cals a day. Set to lose 2 pounds a week.

    Macros break down as
    Protein 188
    Fat 65
    Carbs 235

    I am not going to bore you with my meals, as I eat mostly the same thing daily with the exception of dinners.

    My diet I take a break on my deload week and will eat back at maintenance. I have found this helps to keep my metabolism somewhat in check. As I lose more weight I will back off to a pound a week.

    I have been eating in a calorie deficit now for about 8 months and have dropped about 35 pounds.

    My over all goal is to get down to 220 and evaluate from there what I want to do.

    Lifting goals for 2015 is to be bench press 265 and hopefully squat 275.

    I am currently at 235 on bench and 210 on squat.

    I don't know how obtainable those are going to be. I think the squat will be more realistic, as I have never benched 265. The most I ever put up was 260.

    Eating in a deficit I know my lifts are going to progress slowly, and I might not reach the weight on bar but I am hoping to drop the weight off of me this year.

    Personal weight goals for 2015. 220 lbs and somewhere in the 15-18 percent body fat. I believe that is obtainable if I keep my diet in check.

    I do have a shoulder issue with my left shoulder though it is feeling better and better as I lift. Not sure what I did to it, but if it is not back to 100 percent by middle January I am going to go and get it checked out.

    My overhead press will show the weakness in it. I am going to be doing these light for awhile. I also have a shoulder day that I run on the Saturday after my light day that has some light shoulder mobility workouts that hopefully will help to strengthen it.

    On to my first workout.
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  2. #2
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    In, and good luck, mate.
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

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  3. #3
    Registered User shaneinga's Avatar
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    My workout days for this program are Monday, Wednesday, and Friday. I do cardio on Tuesday, Cardio and Abs on Thursday, and Cardio and Shoulder rehab on Saturday.

    First workout.

    Squats. I do high bar squats as they do not bother my shoulder as much.

    Warm up with bar x 8
    Warm up with 95 x 8
    155x 8
    155x 8

    Bench Press
    Warm Up with Bar x 8
    Warm Up with 95 x 8
    165 x 8
    165 x 8

    Bent Rows.
    Warm up with bar x 8
    Warm up with 95 x 8
    135 x 8
    135 x 8

    SLDL
    155x 8
    155 x 8

    Military Press
    65 x 8
    65 x 8

    Barbell Curls
    65 x 8
    65 x 8

    Calf Raises. I did this on a machine this time. I am going to switch to barbell next time as it is supposed to help strengthen core.
    225 x 8
    225 x 8

    Overall the workout was really light. I got in the car thinking wow that was quick and easy. I have read the FAQ's and I know I am a not special snowflake and that this routine is going to get tough in a couple weeks.

    Legs are sore today. I took a deload week last week because I was sick. My prior program I worked legs twice a week. It is crazy how quickly the legs tighten up if you don't work them, even for a week.

    Tomorrow I will be hitting the gym for cardio.

    If you haven't noticed yet, I am typing this a day ahead and am catching up with what I worked this week.
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  4. #4
    Registered User shaneinga's Avatar
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    Originally Posted by Marius_Ursus View Post
    In, and good luck, mate.
    Thanks!
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  5. #5
    Registered User shaneinga's Avatar
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    Tuesday's workout was pretty uneventful. I went in and did some elliptical work. I like the elliptical because it is not as rough on my knees. I played a ton of basketball and beach volleyball growing up, that coupled with a motorcycle wreck and my knees are not the greatest.

    Elliptical

    Level 14, 40 minutes and 3.52 miles worth for a total of 595 calories.

    I did find a new LA Fitness near me that actually has a power cage. That is a huge bonus as my squats are a weakness that I am really wanting to improve. I have not tried to hit these hard because my last gym did not have one.

    Pretty stoked to actually try to put some weight on and not worry about stalling in the hole.

    From here on, I am caught up and the workouts will be in real time.
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  6. #6
    Registered User mirroroferised's Avatar
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    You hit the nail on the head man. It will get tough soon. Good luck and also IN.
    365 255 480 in April! ...2019
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  7. #7
    Registered User shaneinga's Avatar
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    Thanks man. Glad to have you. I will post up some form check videos when I get my new phone. I ordered a new one and it is supposed to be here within a couple week or so. Right now all my vids and pics are fuzzy on my old phone.

    Tomorrow I go in and do my medium day. Hopefully I will work some of this soreness out of my legs tomorrow.
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  8. #8
    Bammed Marius_Ursus's Avatar
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    Hang tough and kill it!
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

    Also, taxation is theft.
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  9. #9
    Registered User shaneinga's Avatar
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    Originally Posted by Marius_Ursus View Post
    Hang tough and kill it!
    Will do! Thanks again. Going to be bothering your guys for awhile here.
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  10. #10
    Registered User shaneinga's Avatar
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    1st Cycle Medium Day.

    Squat
    Warm up with bar x 8
    Warm up with 95 x 8
    Work sets 140 x 8 x 2

    Bench Press
    Warm up with bar x 8
    Warm up with 95 x 8
    Work sets 150 x 8 x 2

    Bent Rows
    Warm up with bar x 8
    Warm up with 95 x 8
    Work sets 135 x 8 x 2 ( I know this is the same as my heavy set. I am going to add 15 pounds to my heavy set next week as I started to light here.)

    SLDL
    Work set 140 x 8 x 2

    Military Press
    Work set 55 x 8 x 2

    Barbell curls
    55 x 8 x 4. ( I added a couple sets because my arms still had plenty in them. I know as the weight grows I will not be able to do this, however it felt right today.)

    Calf Raises
    195 x 8 x 2 ( I did these on the machine again. I am going to move these up in the workout after my SLDL. By the time I came back at the end to do them with the Barbell, all of the racks were full. )

    Everything felt good today, the squats felt heavy but they always do. My core is in some serious need of strengthening. Tomorrow I do my ab and cardio day. I think it is going to end up being mostly core work and no cardio. I plan on doing some hyper extensions for my lower back and a couple different ab work outs.

    I am also going to add grip strength somewhere on one of my cardio days. I have built myself a wrist rope roller and have started using that. That with static holds, farmers walks, and plate squeezes should help me get my grip up for when the SLDL's begin to get a little heavier and for when I do actually start incorporating deadlifts back into my routine.

    Appreciate any advice or critiquing you old iron pros have.

    Have a great day!
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  11. #11
    Registered User cardassian's Avatar
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    In.
    Looks good bro, best of luck.
    [x] cutting
    [ ] bulking

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  12. #12
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    Nice start. It looks like you have a good plan and attitude and that is very important. Keep up the good work.
    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

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  13. #13
    Registered User shaneinga's Avatar
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    Originally Posted by cardassian View Post
    In.
    Looks good bro, best of luck.
    Thanks for stopping in. Appreciate it.
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  14. #14
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Nice start. It looks like you have a good plan and attitude and that is very important. Keep up the good work.
    Thanks for compliment. And thanks for stopping in and checking out my journal!
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  15. #15
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    I don't have any feedback yet. Just following along for now.
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

    Also, taxation is theft.
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  16. #16
    Registered User shaneinga's Avatar
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    Cycle 1 Rest day. Abs and Cardio.

    Today was a rest day so I decided to go ahead and get in there and do some core strengthening. I am going to switch up to different types of core work from week to week. To anyone here that has any better ideas as to what I should consider, throw it out there, I am open to all suggestions.

    I started the day off with Leg Raises. My leg raises are done on the floor and I keep my legs off the floor for the entire set. When I raise my legs I add in a push to the ceiling to get my butt and lower back off the floor. I always liked doing these because they seem to really burn your lower and the middle of my abs.

    L/R
    20
    16
    12
    11

    Back Extensions done on a back extension machine. Not sure what to call this machine, it looks like half a roman chair.

    BW x 12
    25 x 10
    25 x 10
    25 x 8

    D/B Side bend. This is something that I used to do so I thought I would give them a try again. I don't know if I will keep these in the routine.

    40 x 12
    45 x 12
    50 x 12

    Ab Crunch Machine. I don't think I will keep this in my routine either. My core is weak enough that I don't need to worry about adding weight to strengthen it. These just don't seem to hit my abs right, maybe less weight and more focus on my form next time will greatly help, but I think I will toss these and find something that is a more targeted body weight exercise.

    95 x 12
    95 x 12
    95 x 12
    95 x 12

    After that I did some cardio. In the past on my cardio days I would use the elliptical for 60 minutes. I would usually be able to knock out 5 miles in around 53 - 55 minutes depending on how I felt that day. I have bumped my cardio back with this program and am going to go for 3 miles. Some days it will take longer than others, but that is my goal. We will see how that continues as the weights get heavy.

    Cardio

    Elliptical
    Level 14
    3.23 Miles
    569 Cals
    36 Minutes

    Another day in the books. Tomorrow is light day and I can already tell that squating 3 times a week is going to be no joke.
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  17. #17
    Registered User shaneinga's Avatar
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    Originally Posted by Marius_Ursus View Post
    I don't have any feedback yet. Just following along for now.
    No worries man, thanks for checking in!
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  18. #18
    Registered User shaneinga's Avatar
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    Cycle 1 Light Day.

    I am going to weigh in every Friday from here on out.

    Weight today is 252.4lbs.

    That is a 1.4lb drop this week. Scale is still heading in the right direction. Still under my 2lb a week goal. I need to watch my sodium and water intake next week and see if I can get that number to be closer to 2lbs next Friday.

    As far as the ab workouts that I did yesterday, I can definitely feel the soreness from the db side bends that I did yesterday. I am going to leave those in the routine for awhile. I have not had that part of my abs and core hurt like that for awhile. I obviously need to be doing something that will work that area of my core and these seemed to hit them fairly well.

    Today's workout.

    Squats
    Warm up with bar x 8
    Warm up with 95 x 8
    Working set 135 x 8 x 2

    Bench Press
    Warm up with bar x 8
    Warm up with 95 x 8
    Working set 135 x 8 x 2

    Bent Rows
    Warm up with bar x 8
    Warm up with 95 x 8
    Working Sets 135 x 8 x 2

    SLDL
    135 x 8 x 2

    Military Press
    50 x 8 x 2

    Barbell Curl
    50 x 8 x 4

    Calf Raises.
    180 x 8 x 2


    Squats as usual felt heavy. These are by far my weakest exercise and I am looking the most forward to improving upon these. I really enjoy doing these now that I have a squat cage to work in.

    Overall impression of this program is that I really like it. I like the pace of it with the 1 minute rest between sets and I really work up a good sweat as I work through this workout. As the reps get higher and the weight goes up I am sure the one minute rest between sets is really going to be tough.

    First week of the first cycle is in the books.

    Tomorrow I head to the gym to do some cardio and shoulder mobility.
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    You sound positive on the program. That's good. Stick to it. Over the long haul, almost all programs work. You just need to put in your work.

    Good job so far, man!
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  20. #20
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    Appreciate it Marius, as you said as long as I stick with it, it should work. I don't have any intention on stopping anytime soon. I played sports all through high school and then on to college I played in wreck leagues and beach volleyball tournaments. I miss playing sports, so I am using this as a way to get back into a sport and I really enjoy it.
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  21. #21
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    Saturday. Shoulder strengthening and cardio day.

    Cable internal rotation
    20 x 12 x 4

    Cable External rotation
    20 x 12 x 4

    Face pulls
    100 x 12 x 4

    Lateral Raises
    20 x 10 x 4

    Side Raises
    20 x 8 x 4

    Scarecrows
    15 x 8 x 4

    D/B Shrugs
    80 x 8 x 4

    Drop sets
    75 x 8
    70 x 7
    65 x 7

    This is where it began to get interesting. I am taking an antibiotic for a sinus infection that I have. It is not contagious or I would not be in the gym. I made sure to find that out as I have a six month old boy and Doc says I am good to go there.

    However, the antibiotic can cause stomach issues. Normally I take the antibiotic at 6 am, eat breakfast and head to work. No worries. Today I took it about an hour before heading to the gym and after those drop sets I felt nauseous and I still needed to knock out 3 miles to get my cardio in.

    Went and got some water, took a lap around the gym walking it off, and decided fawk it, if I want to the scale move I have to get this cardio in today.

    Pace was way off, it took 37.51 seconds to get my 3 miles in but I got them in.

    Elliptical totals.
    Level 14
    41 minutes
    3.25 Miles
    605 Calories per the machine.

    For my cardio I do LISS and check my heart rate throughout and try to keep it 140 to 145 throughout the workout. I go by the elliptical's calorie count because it is actually pretty close to what I actually burn. I use a heart rate based calculator that I found online and it is usually right in there. It is all an estimate, but I only eat back half of them anyways.

    Tomorrow I take a day off before my heavy day on Monday.
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  22. #22
    does curls in power racks yaaar's Avatar
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    Hey, new journal. I'm in.
    Don't listen to me, I'm in terrible shape.

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  23. #23
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    shaneinga is offline
    Originally Posted by yaaar View Post
    Hey, new journal. I'm in.
    Thanks for stopping in!
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  24. #24
    Registered User shaneinga's Avatar
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    shaneinga is offline
    Yesterday was the misses and mine 5 year anniversary. Time flys! I went over on my calories by 2-300 Cals but it was worth it. Steak and loaded potato with all the fixings. Today is my sister's 30th and we going bowling. Going to be another tough day calorie wise but I should be good.

    I am going to start using Sunday's to review my cals and macros for the week. I will put that together and post them up later tonight.
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    Originally Posted by shaneinga View Post
    Yesterday was the misses and mine 5 year anniversary. Time flys! I went over on my calories by 2-300 Cals but it was worth it. Steak and loaded potato with all the fixings. Today is my sister's 30th and we going bowling. Going to be another tough day calorie wise but I should be good.

    I am going to start using Sunday's to review my cals and macros for the week. I will put that together and post them up later tonight.
    Congratulations!!

    Don't sweat the odd off meal. It honestly does the soul good to feel human once in awhile. Stick to your plan and have those meals off plan. If there's one thing I've learned through years of starting and stopping before finally just starting and never stopping lol is that you need to have fun. At least that works for me...

    Keep it up man.
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  26. #26
    Registered User shaneinga's Avatar
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    Appreciate the congratulations. We just had a little boy, named him after my dad. We put the cart before the horse on this one and had the kid before getting married. He was definitely not expected, but the best thing that ever happened to me. Actually asked her to marry me on Saturday. She said yes, so we had a lot to celebrate.

    I was going to pull some macros today, but the iPad is making it difficult to get the report I want off MFP.

    Once I get that figured, I will try again.

    I definitely don't sweat the days where I am over here and there. Like you said, it keeps you feeling human.

    Thanks for stopping by. Have a great night!
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  27. #27
    does curls in power racks yaaar's Avatar
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    Oh wow, congrats man! Very good things!
    Don't listen to me, I'm in terrible shape.

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  28. #28
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    shaneinga is offline
    Originally Posted by yaaar View Post
    Oh wow, congrats man! Very good things!
    Yeah it was a great weekend! Thanks again.
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  29. #29
    Registered User shaneinga's Avatar
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    Cycle 2 Heavy Day.

    Squat.
    Warm up with the bar x 9
    Warm up with 95 x 9
    155 x 9 x 2

    Bench Press
    Warm up with the bar x 9
    Warm up with 95 x 9
    165 x 9 x 2

    Bent Over Rows
    Warm up with the bar x 9
    Warm up with 95 x 9
    150 x 9 x 2

    SLDL
    155 x 9 x 2

    Military Press
    65 x 9 x 2

    Barbell Curls
    65 x 9 x 2

    Calf Raises
    225 x 9 x 2

    Everything felt good today. The squats are starting to feel better. I did the calf raises with the barbell today. That was a first and the 225 felt heavy. It is going to take awhile to get a feel for having that much weight on my shoulders. I know it is light to a lot of guys here, but it felt pretty damn heavy.

    Tomorrow I go in and knock out some cardio and abs.
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  30. #30
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    Congrats on the little man!

    On spread for Dad reps.

    That session with squats, bench, bentover rows, and military press is some solid work, dude.
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

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