Shane's Journal

**shaneinga** · 02-22-2019, 02:18 PM

Originally Posted by PtReyesGreg

Great looking workout yesterday Shane.

You're looking strong across the board. It looks like you're making some good progress on the Hex Bar Deads. I like that Dip / Lat PD combo too. 5 sets of 13 on the dips is damn strong.

That makes me feel like I've been slacking with no dips...LOL.

Thanks Greg. Hex bars are moving along. I like the dip/lp combo too. My shoulders seem to have stayed healthy enough on the dips so I am going to ride that train while it is coming through.

**shaneinga** · 02-22-2019, 02:28 PM

Thursday

Cardio
Gym Bike
10 miles
31:05
5 minute warm up and cool down
465ish cals

Full body workout C
Weight 245

Warm up row
1K
4:15

Leg Press
12 x 3PPS
12 x 4PPS
12 x 5PPS x 2
Bump a plate and back to 8s.

Nautilus Xpload Lat Pulls
12 x 75
12 x 85
12 x 95
12 x 105
Bump 2.5 across

HS Inclines
12 x 75
12 x 85
12 x 90
10 x 100
Add reps

Chest Supported DB Rows
10 x 60 x 2

Lying DB Tricep extensions/SS Hammer Curls
12 x 30/12 x 30
10 x 35/12 x 35
8 x 35/ 10 x 40

Landmine Shoulder Press
12 x 47.5
12 x 52.5
12 x 55
Add 2.5 across

Reverse Lunges
10 x 3 sets

Hip Cirlce monster walks
10 reps per side.

That is it. Tomorrow 1 more cardio session and then this weekend I am taking my son and his cousin to go see Monster Jam.

Have a great weekend everyone.

**PtReyesGreg** · 02-23-2019, 05:17 AM

Have fun at the Monster Jam!

Those are a blast. Your son and his cousin should have a lot of fun.

**shaneinga** · 02-25-2019, 11:45 AM

Originally Posted by PtReyesGreg

Have fun at the Monster Jam!

Those are a blast. Your son and his cousin should have a lot of fun.

Thanks Greg. Monster Jam was a blast.

**shaneinga** · 02-25-2019, 11:52 AM

Fullbody Workout A
Weight 244
Mediation 10 minutes
Sleep Score 80

Box Squats/SS Hip Circle Monster Walks
9 x 55/10 per leg x 5 sets
9 x 105
9 x 145
12 x 175 x 2
Add 10 pounds

Bench Press
8 x 140
8 x 160
10 x 190
10 x 190
Add 5 pounds

Pull Ups
6,6,5

DB OHP
12 x 45
12 x 50
8 x 55
Add reps

EZ Curls
9 x 60 x 3

Low Cable Row (V Grip)
12 x 150
8 x 165
8 x 165

Hip Adduction Machine
15 x 160
15 x 175
15 x 190
12 x 205

That is it. Going to add weight to bench and squat again next week. Squat was light, bench was not but I got my reps.

Weight has had a pretty sharp trend up this last month. Going to get more strict and try to bring that back in line.

**PtReyesGreg** · 02-26-2019, 05:28 AM

Looking strong in here Shane.

Lots of good reps all the way around. I really like the layout of your program. It seems to be well rounded and giving good attention to all the major part of the body.

How's the diet going lately? I for one have been slipping a little lately it seems. I'm curious to see if you're still going with the keto. It really works for me, but man I'm having trouble sticking to my guns (and saying no to temptations

) lately.

**shaneinga** · 02-28-2019, 05:50 AM

Thank you Greg. I like the set up. Still working through some things.

Diet is going decent. If I can stick to it. LoL.

**shaneinga** · 02-28-2019, 05:56 AM

Wednesday
Weight 243
Meditation 10 minutes
Sleep score 90

Hexbar deads
5 x 210
5 x 250
5 x 300
5 x 330
Add reps

Dips/SS lat pulls
14/10 x 115
14/10 x 120
14/10 x 125
14/10 x 130
14/10 x 135
Add reps and weight

DB Shrugs/SS incline push ups
15 x 75/20
15 x 80/20
15 x 85/20
15 x 90/20
Add 5 pounds to shrugs

Lat raises/SS ab crunches
15 x 20/12 x 130 x 4
Add reps

Reverse lunges/SS monster walks
10 per leg x3 sets each

That’s it.

**PtReyesGreg** · 02-28-2019, 10:55 AM

Strong looking workout today Shane.

You're moving some good weight on those hex bar deads.

I hear you on the diet...sticking to it is my biggest challenge.

**shaneinga** · 03-02-2019, 10:11 AM

Originally Posted by PtReyesGreg

Strong looking workout today Shane.

You're moving some good weight on those hex bar deads.

I hear you on the diet...sticking to it is my biggest challenge.

Thanks Greg. Weight is moving along on the hex bars. My grip is going to run out soon though.

Diet is always is the tough part.

**shaneinga** · 03-02-2019, 10:20 AM

Fullbody C
Weight 244

Nautilus Lat pulls
12 x 77.5 per side
12 x 87.5
12 x 97.5
12 x 107.5
Bump 2.5 across

HS inclines
12 x 75
12 x 85
12 x 90
10 x 100
Same as last week. Try to gain ground next week

Leg Press
8 x 2PPS warm up
8 x 4PPS
8 x 5PPS
8 x 6PPS x 2

Lying DB Tricep extension/SS Hammer Curls
12 x 30/12 x 30
10 x 35/12 x 35
8 x 35/12 x 40
Gained on hammers. Same on triceps

Chest Supported HS Row
12 x 1 plate
12 x 2 plates x 2

Reverse lunges
10 x 30

Skipped landmine. Ran out of time.

Have a great weekend everyone. It’s actually not raining today so I am putting the smoker to work.

**PtReyesGreg** · 03-02-2019, 12:49 PM

Great looking workout today Shane.

Your use of the HS inclines gets me to thinking I need to start doing some of those. They have a good variety of HS machines at my gym here in Grass Valley...I just need to venture out and use them.

Strong work all around but I'm especially impressed by those Hammer Curls man. You blow me away on those hitting 12 reps at 40.

Enjoy the day with no rain and the smoker!

**shaneinga** · 03-03-2019, 11:12 AM

Originally Posted by PtReyesGreg

Great looking workout today Shane.

Your use of the HS inclines gets me to thinking I need to start doing some of those. They have a good variety of HS machines at my gym here in Grass Valley...I just need to venture out and use them.

Strong work all around but I'm especially impressed by those Hammer Curls man. You blow me away on those hitting 12 reps at 40.

Enjoy the day with no rain and the smoker!

Thanks Greg. The HS machines are good machines. I like them a lot. Give them a try for some variety.

Hammer Curls are about all I have on you right now.

**shaneinga** · 03-03-2019, 11:15 AM

Cardio
EchoBike
10 miles
26:56
437 cals per my watch

That’s it. Raining here today and supposed to be back in the 20s on Tuesday. Wtf.

**shaneinga** · 03-04-2019, 09:05 AM

Fullbody A
Weight 245 Ate a bunch of popcorn at the movie last night
Meditation 10 minutes
Sleep Score 86

Warm up Row 1K
3:55

Box Squats/SS Hip Circle
8 x 65/10 per leg x 5 sets
8 x 115
8 x 155
8 x 185 x 2
Add reps

Bench Press
8 x 145
8 x 165
8 x 195 x 2
Add Reps

Pull Ups
6,6,6

DB OHP
12 x 50
12 x 55
7 x 60

EZ Curls
10 x 60 x 3

BB Rows
8 x 135
8 x 155
8 x 175
Add reps

Hip Adduction
15 x 160
15 x 175
15 x 190
15 x 205
add plate

That is it. Decent workout today. Everything felt good today so that is a win.

**PtReyesGreg** · 03-04-2019, 10:06 AM

Damn good looking workout Shane.

That's good to hear that everything felt good today. I'd say that's one hell of a win.

Everything is looking strong across the board man. Keep up the good work.

**shaneinga** · 03-06-2019, 09:18 AM

Originally Posted by PtReyesGreg

Damn good looking workout Shane.

That's good to hear that everything felt good today. I'd say that's one hell of a win.

Everything is looking strong across the board man. Keep up the good work.

Thank you Greg.

**shaneinga** · 03-06-2019, 09:27 AM

Fullbody B
Weight 242
Meditation 10 minutes
Sleep score 86

Warm up 1K row
3:50

Hex bar deads
6 x 210
6 x 250
6 x 300
6 x 330

Dips/SS Lat Pulls
15/10 x 120
15/10 x 125
15/10 x 130
15/10 x 135
15/10 x 140
Keep adding reps and weight

BB Hip Thrusts
10 x 135 x 3
Add reps

DB Shrugs/SS Incline Push Ups
15 x 80/20
15 x 85/20
15 x 90/20
13 x 95/20 ran out of grip
Add reps

DB Laterals/SS Ab Crunch machine
12 x 20/13 x 130 x 4
add reps

Doing PT and banded face pulls at house tonight.

Decent workout today. I decided to go ahead and bump my deadlifts back to one single heavy top set instead of doing 2 sets. This should keep my form nice and tight and keep me from being to overly fatigued and doing something stupid and hurting myself. Trying to put off adding any straps into my routine but as the deads rise I will probably be looking at them sooner than later.

**PtReyesGreg** · 03-06-2019, 09:50 AM

Good looking workout today Shane.

I really mean that...that looks like a workout I could "borrow" verbatim to shore up some of my weaknesses. The dips, lat pulldowns, shrugs, and push ups are all things I should be doing more of.

Good job on the hex bar deads too. 6 at 330 is damn strong.

**shaneinga** · 03-07-2019, 11:49 AM

Originally Posted by PtReyesGreg

Good looking workout today Shane.

I really mean that...that looks like a workout I could "borrow" verbatim to shore up some of my weaknesses. The dips, lat pulldowns, shrugs, and push ups are all things I should be doing more of.

Good job on the hex bar deads too. 6 at 330 is damn strong.

Thanks Greg. I am surprised at how well my dips have moved along.

Deads are moving up and didn't feel all that heavy so I will take it for now.

**shaneinga** · 03-07-2019, 11:50 AM

Thursday

Cardi YO
Gym Bike
10 miles
32:41 24/17/15 intervals at a minute each

**shaneinga** · 03-08-2019, 10:15 AM

Fullbody C
Weight 245
Meditation 10 minutes
Sleep Score 88

Warm up 1K row
3:51 Btw I checked my age bracket for 1K row world records. Time is 2:43 Holy faak. That is fast.

Leg Press
9 x 2PPs
9 x 4PPS
9 x 5PPS
9 x 6PPS x 2
Add reps

HS Inclines
12 x 75
12 x 85
12 x 90
12 x 100 finally
Add 10 pounds back to 8s

Nautilus Lat pulls
12 x 90 per side
12 x 100
12 x 110
8 x 120

SLDL/SS Hip circle monster walks
10 x 135/10 x 3 per leg
10 x 185
8 x 225 grip
Add reps

Reverse Crunches
15,12,10
Add reps, keep in program these need lots of work

Chest Supported DB Rows
9 x 60 x 2
Add reps

PT Work

Skipped
Hammer curls/Tricep extensions
Landmines

Good workout today. Hit my reps and weights so adding to each of them across the workout. Skipped on Hammer curls and landmine ohp's. Biceps were kind of barking and my shoulders could use the rest as well. If I have learned anything it is to listen to my body.

One more distance cardio session for the week. It is supposed to rain all weekend. The wife is going out of town so it is just me and my son at the house until Sunday. Should be interesting. LoL.

**shaneinga** · 03-09-2019, 10:01 AM

Cardio
5K Row
20:47 New PR

Next to try to get into the 20:30s.

Son and I are planning to go and try to get a piece of meteorite at a local museum today. It is starting at 1:00’and we won’t be there until after 3:30 so idk if we will get one or not.

Have a great weekend everyone.

**PtReyesGreg** · 03-10-2019, 06:57 AM

Nice job on your workout on Friday and the cardio yesterday. Looks like you're taking care of business as usual.

So were you and your son able to get a piece of the meteorite? That sounds like it was an excellent mission for a father/son day while the wife was away.

**TM79** · 03-11-2019, 04:33 AM

Finally woke up at a decent hour today and got some alone time for a change so wanted to stop in here. Good work going on. You're straight up making me look bad on the hex bar deads from 3/6 and then your 5K row from this weekend would have caught the surface of the water on fire.

Hope you and your son had fun at the museum. Sounds like a cool outing. Will try to stop in more regularly now, if things continue to stay relatively calm around here. Keep up the great work Shane!

**shaneinga** · 03-11-2019, 10:07 AM

Originally Posted by PtReyesGreg

Nice job on your workout on Friday and the cardio yesterday. Looks like you're taking care of business as usual.

So were you and your son able to get a piece of the meteorite? That sounds like it was an excellent mission for a father/son day while the wife was away.

Thank Greg. Yeah we were able to get a piece of meteorite. 4.5 billion years old and from the Sahara desert. Pretty neat. It looks like a rock, which is why my son really didn't give a damn about having to stand in line for it. LoL

Originally Posted by TM79

Finally woke up at a decent hour today and got some alone time for a change so wanted to stop in here. Good work going on. You're straight up making me look bad on the hex bar deads from 3/6 and then your 5K row from this weekend would have caught the surface of the water on fire.

Hope you and your son had fun at the museum. Sounds like a cool outing. Will try to stop in more regularly now, if things continue to stay relatively calm around here. Keep up the great work Shane!

Welcome back Trent. We did have a good time. No big deal on stopping by. I know what it is like to be a new dad. You are doing good getting your workouts in on top of that. Don't feel stressed about dropping by here.

**shaneinga** · 03-11-2019, 10:14 AM

Fullbody A
Weight 244
Meditation 10 minutes
Sleep score 89
Notes Sick with a head cold of some kind

Warm up
1K row
3:55

Box Squats/Hip Circle monster walks
10 x 65/10 per leg x 5
9 x 115
9 x 155
9 x 185 x 2
add reps

Bench Press
9 x 145
9 x 165
9 x 195 x 2 I didn't have a 10th in me on the second set
add reps

Pull ups
6,5,3,3,3,3

DB OHP
12 x 50
8 x 55 did 12 last week
8 x 55 did 7 x 60 last week
add reps

BB Rows
9 x 135
9 x 155
9 x 175
add reps

Hip Adduction machine
15 x 175
15 x 190
15 x 205
12 x 220
add reps

EZ Curls
11 x 60 x 3
add reps

That is it. Feeling under the weather today. Been fighting a cold all weekend. It showed today on this workout. I have a 5K on March 23rd that I am running in. Fawk I am in no running shape right now. Going to try to treadmill a 5K tomorrow to see how bad off I really am. Wish me luck that I don't die.

**PtReyesGreg** · 03-11-2019, 01:22 PM

Great looking workout today Shane.

I'm always impressed by your volume, especially on the Box Squats and bench. Great job on the rows too.

Sorry to hear you're not feeling well. Hopefully it leaves quickly and you're back to feeling good soon.

**shaneinga** · 03-12-2019, 09:22 AM

Thank you Greg. Feeling better day to day and today I am about back on all cylinders.

**shaneinga** · 03-12-2019, 09:31 AM

Cardio
Weight 245
Meditation 10 minutes
Sleep Score 70
3.31 Miles
35:23
5k at 33:17 at a 5.6 MPH pace.

I basically plodded through a little over a 5k today. Not bad for me for a first run since last August.

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