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Thread: Shane's Journal

  1. #301
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    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.
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  2. #302
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    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.
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  3. #303
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    Have fun at the Monster Jam! Those are a blast. Your son and his cousin should have a lot of fun.
    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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  4. #304
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    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.
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  5. #305
    Registered User shaneinga's Avatar
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    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.
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  6. #306
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    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.
    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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  7. #307
    Registered User shaneinga's Avatar
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    Thank you Greg. I like the set up. Still working through some things.

    Diet is going decent. If I can stick to it. LoL.
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  8. #308
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    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.
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  9. #309
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    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.
    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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  10. #310
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    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.
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  11. #311
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    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.
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  12. #312
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    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!
    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. #313
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    Originally Posted by PtReyesGreg View Post
    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.
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  14. #314
    Registered User shaneinga's Avatar
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    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.
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  15. #315
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    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.
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  16. #316
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    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.
    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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  17. #317
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    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.
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  18. #318
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    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.
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  19. #319
    Registered User PtReyesGreg's Avatar
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    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.
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  20. #320
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    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.
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  21. #321
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    Thursday

    Cardi YO
    Gym Bike
    10 miles
    32:41 24/17/15 intervals at a minute each
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  22. #322
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    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.
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  23. #323
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    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.
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  24. #324
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    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.
    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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  25. #325
    Still Pounding! TM79's Avatar
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    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!
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  26. #326
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    Originally Posted by PtReyesGreg View Post
    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 View Post
    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.
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  27. #327
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    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.
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  28. #328
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    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.
    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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  29. #329
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    Thank you Greg. Feeling better day to day and today I am about back on all cylinders.
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  30. #330
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    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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