I am back. I have about caught up with everything I had going on in my life for the past 2 months. Still midway through 2 big projects but it is at the point that I have all my subs in place and I have time to actually sit back and just let them do their jobs. Which is a good feeling.
I have still been going to the gym and lifting.
Current weight 252.8 as of this morning.
Going to be loosely following 531, meaning I will be doing the dead lift and squats programming only.
Upper body work will be done more BB style to suit what I like to do.
I turn 40 in the next month, heart health and cardio/conditioning work I consider a top priority and I have it programmed in daily.
Current goal, drop some weight and try to keep this journal open.
I will try to get caught up with everyone's journal here when I have time.
Current schedule
Monday Deads
Tuesday Push
Wednesday Pull (Thickness)
Thursday Squats
Friday Pull (Width)
Saturday (Arms and delts) Yes I have an arms day.
Sunday Conditioning/rest day
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03-08-2017, 04:21 AM #1
Shane's journal, to infinity and beyond....
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03-08-2017, 04:56 AM #2
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03-08-2017, 05:32 AM #3
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03-08-2017, 05:38 AM #4
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
He's back! Man, that just made my day! Glad to hear that life is calming back down for you now and that you were able to train at some capacity through all of the craziness. Your training goals sound good to me, although there's no way I could train 6 days per week. Anyway, I'm glad you're back brother. I'd been wondering how you've been doing. Looking forward to seeing your progress and talking some junk once football season starts.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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03-08-2017, 06:15 AM #5
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
IN....good to see you back...you were very much missed
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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03-08-2017, 08:21 AM #6
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03-08-2017, 08:41 AM #7
Thanks Shawn. Good to be back.
Thanks Dave. Yeah, it is a little different here. No biggie. Good to see you still around man.
Thanks Trent. I have been good. Really freaking busy. Football, man, the Superbowl crushed me. I know you know what I mean there. Tough loss for sure. Good to see you still in here crushing it.
Thanks Ron! Good to be back.
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03-08-2017, 09:28 AM #8
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Yeah, I hesitated to even bring up football, but at least didn't bring up the Superbowl. My smack talking has limits. I remember that feeling all too well...
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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03-09-2017, 09:05 AM #9
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03-09-2017, 09:19 AM #10
Weight 250.4
531 Squats
5s week
Squat
5 x 100
5 x 135
3 x 150
5 x 165
5 x 190
5 + 215 (10)
FSL/ SS with Single Leg Deficit Calf Raises
5 x 165 x 5/ 10 x BW x 5 per leg
Fixed lat pulls/SS Incline Push Ups
20 x 120 x 3/15 x 3
HS Shrugs/SS Lunges
20 x 2PPS x 3/ 10 x BW x 3 per leg
Crunches
20 x 5
Stationary bike
20 minutes
That's is it. Nothing earth shattering about that workout, just getting in some reps. I have a bad habit of injuring my right knee. About a month ago I injured it again. I took 3 weeks off and last week was the first week I squatted in 3 weeks. Worked up to a 275 single. I decided to set my squat numbers for 531 off that.
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03-09-2017, 09:57 PM #11
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03-09-2017, 10:47 PM #12
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
Nice work Shane...I'm gonna enjoy the mix you put together of 531 + your program concepts....
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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03-10-2017, 03:06 AM #13
Thanks Shawn. Got some work in. Lunges put a beating on my legs. Walking sucks today.
Thanks Ron. My concepts for now, do what I like and don't get hurt. Hahaha.
Since going back to 531, I have quit doing SOHP as well as BP. My shoulder was hurting so I quit doing what hurt.
I found this video and I feel like it has done some good for me so I thought I would share it.
https://www.youtube.com/watch?v=zsmeXwHu6W0
Back when my chiro adjusted my shoulder and fixed my prior impingement I believe she adjusted the same issue with the head of the humerus not being centered in my shoulder socket.
I plan to go back to see if she can get me sorted out again, but this little exercise has worked well over the past couple of days. My shoulder is feeling a lot better just doing this once a day for 5 sets of these while I warm up.
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03-10-2017, 10:10 AM #14
Weight 251.4
Pull Width
Nautilus Xpload Lat Pulls
12 x 1.25PPS
12 x 2PPS
8 x 2.25PPS
6 x 3PPS
Drop Set
10 x 2PPS
20 x 1PPS
Reverse Pec Deck
15 x 90 x 2 Palms in
15 x 90 x 2 Palms out
Straight Arm Pulldowns/SS Pull ups
12 x 50/3
12 x 57.5 x 2/3,3
HS MTS High Row/SS Plate Shrugs
12 x 80 x 3/12 x 45 x 3
Fixed Lat Pulls/SS Incline Push ups
12 x 175 x 3/20 x 3
20 minutes Precor
Done.
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03-11-2017, 03:46 AM #15
It's great to see you back posting again Shane, and you're doing good work with the squats despite injuring your knee, and rows and upper body are all looking strong. That's a good vid and I like pretty much everything on his channel ... I tried to do his exercise with the elbows and hands against the wall and can't get my forearms anywhere near the wall ... it's very true that you must take care of your shoulders and OHPs and bench do pose a big risk to your shoulders if you ignore the warning signs. Unfortunately, I ignored the warning signs and I now have almost no intact RC and I can't press anything.
And about to turn 40 ....... you sooo old Shane"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-11-2017, 01:12 PM #16
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03-11-2017, 01:19 PM #17
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03-11-2017, 02:50 PM #18
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Man, sorry I've been slacking the last two days. Busy busy... Strong work on the squats and pulls! Sorry to hear about the knee injury, but it sounds like you've made a quick recovery. I hurt my knee last Fall and it bothered me for about 3 months. I thought for sure I was about done when it suddenly got better. Anyway, it's great to read your workouts again my friend. Going to be down in ATL early this week. We have a job in Buckhead.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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03-12-2017, 11:39 AM #19
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
Strong back/pull day Shane getting some good work in
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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03-13-2017, 11:58 AM #20
Weight 255.0
Diet wasn't really bad this weekend, though I did go out to eat some frozen yogurt yesterday.
I did arm day on Sunday, worked all day on Saturday.
Monday
Deads
3 plus day
5 x 160
5 x 190
3 x 230
3 x 275
3 x 315
3 + 345 ( Did 6, easy reps )
20 minutes on Precor.
That was all I had time for today.
I am just dropping this off here today, I will try to get caught up tomorrow with everyone's journals. Sorry fellas, I am crazy busy again.
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03-13-2017, 01:18 PM #21
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03-13-2017, 10:30 PM #22
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
6 easy DL reps....good work...
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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03-14-2017, 12:09 AM #23
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03-14-2017, 03:42 AM #24
Thanks Andrew. I like his channel as well. He has lot's of interesting content, along with of course trying to sell his program as well.
I will probably get back to doing some type of OHP, though I am not sure it will be with a BB.
BP is out, I just don't see a need for it in my own personal training.
Thanks Bruce! Welcome back man.
Thanks Trent! Yeah my knees are a constant struggle. As are most peoples our age. Have fun in ATL. I would like to catch up with you, but I am slammed this week. Tomorrow morning I am actually headed to Augusta. Yuck.
Thanks Ron! I am trying.
Thanks Shawn. Agreed!
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03-14-2017, 06:49 AM #25
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03-14-2017, 07:00 AM #26
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
Okay, I am all caught up...lol
Great job on them pulls and Squats.
Jellin on the Deads, I will be bringing them back into my workouts starting at the end of this month. Kinda excited to see where I start in comparison to where I ended last yr.My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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03-16-2017, 02:20 AM #27
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Strong dead work the other day Shane! 6x345 is no joke man. It looks like life may have sped up, but your training didn't fall off at all!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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03-16-2017, 09:31 AM #28
Tuesday
I did do my push workout. Nothing really exciting.
Wednesday
Traveled all day and was in meetings.
Today.
Weight
251.8
531 Squats
3 Plus Week
5 x 100
5 x 135
3 x 150
3 x 175
3 x 200
3 + 225 (10 easy reps)
Additional Work
Pause Squats/SS HS Shrugs
3 x 200 x 5/20 X 2PPS x 5
Seated Calf Raises
20 x 90 x 3
Crunch Machine
15 x 110 x 2 Cramps. Ouch
Precor 20 minutes
That is it.
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03-16-2017, 09:33 AM #29
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03-17-2017, 08:09 AM #30
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
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