Shane's Journal

[TM79]

Solid session today Shane. Those Hex Deads are the stuff of legend... The incline bench is damned solid as well. Great work brother! Very glad that the sinus infection is getting better as well. Enjoy the weekend and hope you have a nice deload week.

[Cantplankwell]

531 C Cycle 2 Week 3
Weight 242.2
Warm Up 7 minutes on bike

Squats
5 x 135
5 x 155
5 x 185

Incline BP
5 x 75
5 x 95
3 x 115
5 x 135
3 x 155
1 + 175(9)

Hex Deads
5 x 185
5 x 225
5 x 275
3 x 305
1 + 340 (8)

Dips/SS Lunges
15 x 3/10 x 3 per leg

That is it. Going to hit some PT work and abs at the house tonight.

Weight finally started dropping off me so that is a bonus. Going to deload next week so it is going to be boring in here.

You guys have a great Mother's day weekend.

Good work on the weight loss! Hopefully the sinus thing is gone now, I had one of those a few years ago and it was nasty...I think I had a headache every day. As usual you keep up the steady methodical work in the gym.

[shaneinga]

Great looking workout Shane. I really like what you're doing with your program. Hitting squats, incline BP, and Hex Deads sounds like a tough but effective workout. No nonsense in your accessory work too. That workout should put some damn good muscle on.

Good job on the weightloss. I took a bit of a u-turn on my diet this week so it's good to see you making progress. I'll live vicariously through you and your diet for a while.

Have a great weekend!

Thank you Greg. I will live vicariously through you while you eat.

Solid session today Shane. Those Hex Deads are the stuff of legend... The incline bench is damned solid as well. Great work brother! Very glad that the sinus infection is getting better as well. Enjoy the weekend and hope you have a nice deload week.

Thank you Trent. I like the hex bar deads.

Weekend was great, thank you.

Good work on the weight loss! Hopefully the sinus thing is gone now, I had one of those a few years ago and it was nasty...I think I had a headache every day. As usual you keep up the steady methodical work in the gym.

Thank you CPW. Down here in south I get a sinus infection about annually with the pollen. We are accustomed to them. LoL.

Thank you!

[shaneinga]

Not going to bore you guys with my workouts this week as they will be boring deloads.

I will however weigh in daily.

Saturday was day 14 and I indulged out yesterday. Saturday morning I was 239.6

This morning I am back up to 242.6

Gained 3 pounds. Back to another 14 days. Hoping to get well into the low 230s by the end of it.

[TM79]

Not going to bore you guys with my workouts this week as they will be boring deloads.

I will however weigh in daily.

Saturday was day 14 and I indulged out yesterday. Saturday morning I was 239.6

This morning I am back up to 242.6

Gained 3 pounds. Back to another 14 days. Hoping to get well into the low 230s by the end of it.

It's all good brother. Feel free to bore us with the deload sessions. I've been doing that to you guys for years on a weekly basis. Glad you got some indulgence in. Just go for a bike ride and burn it all off.

[shaneinga]

It's all good brother. Feel free to bore us with the deload sessions. I've been doing that to you guys for years on a weekly basis. Glad you got some indulgence in. Just go for a bike ride and burn it all off.

Nah, not going to do it. Basically just hitting the big 3 for 3 sets of warm up sets. LoL.

Thursday
239.8

Deload week and I have started a 3 day fast as of 8:00 PM last night and it will run me through 8:00 PM Saturday night.

I might go longer depending on how I feel Saturday. They are supposed to get easier after 48 hours of adaption, all I know is right now I am feeling pretty hungry.

[PtReyesGreg]

I'm curious to follow along to see how the fast goes Shane. I've seen lots of people on ******** do those extended fasts with good results. I'd like to try one at some point. I'm just nervous I'd get grumpy and get myself into trouble.

[shaneinga]

I'm curious to follow along to see how the fast goes Shane. I've seen lots of people on ******** do those extended fasts with good results. I'd like to try one at some point. I'm just nervous I'd get grumpy and get myself into trouble.

Thanks Greg. It really isn't that bad. My hunger was pretty intense yesterday from 10 AM until 4:00 PM and then it just went away. I am a bit lethargic but that is to be expected I guess.

I think you would be fine doing one. I would suggest trying to be in ketosis before you start one though as it helps to not have to deal going through the keto flu at the same time you are adjusting to eating nothing at all.

[shaneinga]

Fasting Day 2
Starting Weight 239.8
Weight 237.0

Feeling ok but a bit lethargic. Hunger is non existent, which is honestly a bit unexpected but I will take it. I expected the weights to feel like a ton today but really on a deload they felt about like they should so that is a win.

Weight loss will surely rebound once I eat but I am kind of shocked to lose almost 3 pounds in a day considering I have been in a deficit for a while now.

[PtReyesGreg]

I would suggest trying to be in ketosis before you start one though as it helps to not have to deal going through the keto flu at the same time you are adjusting to eating nothing at all.

Awesome start to your fast Shane. That sounds like good advice above. I'm thinking about doing a strict Atkins Induction run after my meet. That should put me solidly into Ketosis. At that point maybe I'll try a 3 day fast. It's definitely something I'd like to do.

[shaneinga]

Awesome start to your fast Shane. That sounds like good advice above. I'm thinking about doing a strict Atkins Induction run after my meet. That should put me solidly into Ketosis. At that point maybe I'll try a 3 day fast. It's definitely something I'd like to do.

Sounds good Greg. It is not that hard to do really. I chose to do mine on a deload week for obvious reasons.

[shaneinga]

Day 3 Fast
Starting weight 239.8
Weight 233.8
Ketones 1.3 MMOL
Fasting Glucose 83

My son has a sinus infection now and was up a lot of the night coughing so sleep was not great last night. I am feeling tired today, my Oura ring confirms that I should be feeling tired with a sleep score of 77 and a readiness score of 79. Not horrible, but definitely not my best nights sleep. Woke up with a serious calf cramp last night so I drank some calm. Basically powdered flavored magnesium.

Drinking my first cup of black coffee as I type this and I am hoping it kick starts my day with some energy.

The only thing I am having in way of calories are my vitamins which include fish oil caps x 2 in addition to this I am having black coffee, and 2 zipfizz per day. One for lunch and one for dinner. I am mostly taking those for the potassium.

Fast is supposed to end tonight. I have some bone broth I am going to start with and then probably eat a big salad with some kind of dead animal on it.

With no hunger though, I might just push on another day and see how high I can get my ketones.

[TM79]

Nice job on the fast Shane. Shoot, skipping lunch is a big deal for me, screw three days! Nah, in all seriousness, it has to be a good thing for your body and I do hope to try it one of these days. Glad the deload weights didn't feel too heavy. I really don't know how you function like that, much less lift weights. Sorry to hear about your son. I've been sleeping on an air mattress in the living room for two nights and my daughter has been waking my up sniffling and coughing too...

[shaneinga]

Nice job on the fast Shane. Shoot, skipping lunch is a big deal for me, screw three days! Nah, in all seriousness, it has to be a good thing for your body and I do hope to try it one of these days. Glad the deload weights didn't feel too heavy. I really don't know how you function like that, much less lift weights. Sorry to hear about your son. I've been sleeping on an air mattress in the living room for two nights and my daughter has been waking my up sniffling and coughing too...

Thank you Trent. Fasting really wasn’t that bad. Definitely not as bad as sleeping on an air mattress for 2 nights.

[shaneinga]

Finish of day 3 of fast.
Starting Weight 239.8
Final Weight 233.8
Rebound morning weight 236.4
Ketones 2.4 MMOL
Fasting Glucose 81

Stopped my fast about an hour and a half short of 3 days. Mostly because I didn’t want to wait until 8:00 at night to eat.

I think I am going to try to do one of these quarterly, though I was about a month late on this one.

I will see where I can do the next one as my next deload has me on vacation so I might go back to a 4th week deload to get one more in and be back on schedule.

About to head out to church and do a hike of some kind today.

Have a great Sunday everyone.

[PtReyesGreg]

Great job with the fast Shane. 3 Days and 6 pounds lost...that sounds awesome. How did you feel during it? I've heard people say that after the first day they start to feel good, and actually more alert. I'll have to give it a go next month I'm thinking.

[shaneinga]

Great job with the fast Shane. 3 Days and 6 pounds lost...that sounds awesome. How did you feel during it? I've heard people say that after the first day they start to feel good, and actually more alert. I'll have to give it a go next month I'm thinking.

Thanks Greg. Idk, I felt ok I guess. Not amazing I will say that but I know it differs from person to person. I didn't feel bad enough to not do it again, so take that for what it is worth.

[shaneinga]

Monday 531 Cycle 3 Week 1
Weight 236
Press Day

Warm Up
1K row 4:00 minutes

Incline BP
5 x 95
3 x 115
5 x 125
5 x 140
5 + 160 (10)

Pull Ups/SS Lat Raises
5 x 5/10 x 25 x 5

Dips/Step Up Holds
15 x 3/10 x 3 seconds x 3

Seated DB OHP
12 x 35
12 x 45
7 x 55

42 minutes

Add Face pulls for 50 reps next time

Decent day. Switching it up to a 4 day lifting week. Hoping to be able to get more in as far as hip, glute and PT work while doing it this way.

Early day today for me. I was up at 4:15 today and will be all week. Felt tired in the gym today and everything felt heavy. Not a good way to come out of a deload. Hopefully tomorrow feels better.

[shaneinga]

Tuesday. 531 Cycle 3 Week 1
237.8
Deads
Warm Up
PT Hip/glute work

Hex bar in use so I started with

Single Leg Press(Machine)
15 x 90
15 x 105
15 x 120
15 x 135
Bump a plate

Hex Bar Deads
5 x 155
5 x 190
3 x 225
5 x 245
5 x 285
5 + 320 (10)

Ab Crunch Machine
15 x 125 x 3

Hip Abduction
15 x 205
15 x 220
15 x 235
14 x 235
add reps

Hip Adductions
15 x 235
15 x 250
15 x 265
15 x 265
add plate

Leg Raises
15 x 3

VMO Work x 3 sets

That is it. Decent day. I can't wait until my deads are heavy enough to stop doing 10 rep sets.

Hoping to hit up a 10 mile ride tonight after work.

[PtReyesGreg]

Great looking couple of workouts there Shane. Nice job hitting 10 reps on both your 5+ set for Incline Bench yesterday and Hex Bar deads today. That is some strong reppage there.

Good luck hitting your 10 mile ride tonight. That sounds fun.

[Cantplankwell]

Finish of day 3 of fast.
Starting Weight 239.8
Final Weight 233.8
Rebound morning weight 236.4
Ketones 2.4 MMOL
Fasting Glucose 81

Stopped my fast about an hour and a half short of 3 days. Mostly because I didn’t want to wait until 8:00 at night to eat.

I think I am going to try to do one of these quarterly, though I was about a month late on this one.

I will see where I can do the next one as my next deload has me on vacation so I might go back to a 4th week deload to get one more in and be back on schedule.

About to head out to church and do a hike of some kind today.

Have a great Sunday everyone.

Congrats on completing the fast! That is an undertaking I wont be doing! Good plan on doing that during a deload.

I see the weight dropped, then rebounded a little, did you a notice anything visually different...say on the morning of your last day vs today?

[shaneinga]

Great looking couple of workouts there Shane. Nice job hitting 10 reps on both your 5+ set for Incline Bench yesterday and Hex Bar deads today. That is some strong reppage there.

Good luck hitting your 10 mile ride tonight. That sounds fun.

Thanks Greg. Bike ride was good man.

Congrats on completing the fast! That is an undertaking I wont be doing! Good plan on doing that during a deload.

I see the weight dropped, then rebounded a little, did you a notice anything visually different...say on the morning of your last day vs today?

Yeah, weight lost really came back really quick. I really didn't do it for weight loss but more for the idea of auto****y. Cells that are damaged getting eaten up and replaced while fasting, hopefully taking some of the damaged ones that might become cancerous with them. I am going to do it quarterly. It is really not THAT hard for me to do, and if it works it will be worth it.

Visually I was really flat. Waist was noticeably leaner.

[shaneinga]

531 Cycle 3 Week 1 Bench
Weight 240 I ate a bunch of carbs and I also ate a bunch of sodium.
Warm up 1K Row

Bench Press
5 x 100
5 x 135
3 x 245
5 x 160
5 x 180
5 + 205 (8)
BBB Sets for volume/SS DB rows
10 x 160 x 5/10 x 70 x 5 bump 5 pounds

Rear Delt Machine Fly/SS Tricep Cable Kick Back
12 x 105/5 sets
10 x 105
10 x 105
8 x 105
9 x 105

DB Curls
3 sets


That is it. I am bumping my cals up to a pound a week loss from 1.5. That will give me some calories to play with and I am also allowing for about 50 more carbs a day. I am hoping to feel a little stronger in the gym doing this as I honestly am not really enjoying my lifting right now. I need a spark. More food, more carbs while still keep the goal to drop some fat.

[PtReyesGreg]

Good looking workout yesterday Shane. Doing your BBB sets at FSL is strong man. That is impressive and will pack on some strength.

Sorry to hear you're not enjoying your lifting right now. It looks like you're killing it man. I know how that goes though and sometimes that spark is just missing. Getting some extra calories and carbs sounds like a good thing to try.

[DocJekyll]

Day 3 Fast
Starting weight 239.8
Weight 233.8
Ketones 1.3 MMOL
Fasting Glucose 83

My son has a sinus infection now and was up a lot of the night coughing so sleep was not great last night. I am feeling tired today, my Oura ring confirms that I should be feeling tired with a sleep score of 77 and a readiness score of 79. Not horrible, but definitely not my best nights sleep. Woke up with a serious calf cramp last night so I drank some calm. Basically powdered flavored magnesium.

Drinking my first cup of black coffee as I type this and I am hoping it kick starts my day with some energy.

The only thing I am having in way of calories are my vitamins which include fish oil caps x 2 in addition to this I am having black coffee, and 2 zipfizz per day. One for lunch and one for dinner. I am mostly taking those for the potassium.

Fast is supposed to end tonight. I have some bone broth I am going to start with and then probably eat a big salad with some kind of dead animal on it.

With no hunger though, I might just push on another day and see how high I can get my ketones.

On which day did you meet god?

[shaneinga]

Good looking workout yesterday Shane. Doing your BBB sets at FSL is strong man. That is impressive and will pack on some strength.

Sorry to hear you're not enjoying your lifting right now. It looks like you're killing it man. I know how that goes though and sometimes that spark is just missing. Getting some extra calories and carbs sounds like a good thing to try.

Thank you Greg. I think all the real early mornings this week caught up to me. I feel better today. Definitely ready for a 3 day weekend though!

On which day did you meet god?

Chris, what up. LoL. Fortunately the fast was not THAT long of a fast.

[shaneinga]

Friday 531 Cycle 3 Week 1 Squats
Weight 239
Warm up 7 minute bike ride

Squats
5 x 105
5 x 135
3 x 155
5 x 170
5 x 195
5 + 220 (8) Hips started to shoot so I called it.
5 x 195 x 5/Hip Circle Monster Walks x 10 x 5

Hip Thrusts/SS Brazilian Split Squats
10 x 135/10 x BW x 4
10 x 155
10 x 175
10 x 195

Planks
1 minute x 3 sets

Floor Reverse crunches
15 x 3

That is it. Damn hip thrusts suck. Not really a fan but I really need to get some good glute work to strengthen my posterior chain to keep my knees healthy. Tomorrow I am going to hit up an early 10 mile bike ride. Pool opens this weekend and my it is my son's bday weekend. Probably will be coming in heavy on Tuesday.

Have a great Memorial Day weekend everyone! Thank you to all of those who have served this great country!

[TM79]

On which day did you meet god?

Man, I stopped in here yesterday to try and catch up and saw this. Then I got busy and didn't have time to respond but kept laughing about this comment several times last night. That's hilarious. And talk about a guy coming out of the woodwork! Hope you're doing well Chris. As for the fast, that sounds like a great reason to do it man. Fasting seems to have been around for a long time and is even mentioned a lot in the Bible. I would imagine that there must be some real benefits to it. Still, I've been skipping breakfast a lot lately and have been downright hangry by lunchtime. Not sure how I would do not eating for 3 days!

Solid work this week Shane. Yeah, I hope your deads get heavier too because you are making me look like a teenage girl with those 10x320 sets. Some good looking sessions despite the fact that you're not enjoying it that much. I hear you doing hip thrusts and brazilian split squats. You can have those... Hope you are able to mix up the training some and start enjoying it more. Also, have a great weekend brother.

[shaneinga]

Man, I stopped in here yesterday to try and catch up and saw this. Then I got busy and didn't have time to respond but kept laughing about this comment several times last night. That's hilarious. And talk about a guy coming out of the woodwork! Hope you're doing well Chris. As for the fast, that sounds like a great reason to do it man. Fasting seems to have been around for a long time and is even mentioned a lot in the Bible. I would imagine that there must be some real benefits to it. Still, I've been skipping breakfast a lot lately and have been downright hangry by lunchtime. Not sure how I would do not eating for 3 days!

Solid work this week Shane. Yeah, I hope your deads get heavier too because you are making me look like a teenage girl with those 10x320 sets. Some good looking sessions despite the fact that you're not enjoying it that much. I hear you doing hip thrusts and brazilian split squats. You can have those... Hope you are able to mix up the training some and start enjoying it more. Also, have a great weekend brother.

Thanks Trent. Once your foot is healed up you will be crushing it again on deads no doubt about it.

[shaneinga]

Tuesday 531 Cycle 3 Week 2 Incline BP
Weight 247
Warm up shoulders with lat raises/front raises etc for 3 light sets

Incline BP
5 x 95
3 x 115
3 x 135
3 x 150
3 + 170(9)

Pull Ups/SS Lat Raises
5 x 5/20 x 15 x 5

Dips/SS Step up holds
15 x 3/10 x 3

Seated DB OHP/SS Face Pulls
12 x 35/20 x 25 x 3
12 x 45
7 x 55

Fixed Lat Pulls
20 x 100
20 x 115
20 x 130

That is it. This weekend I pretty much did nothing. I did hit up about a 12 mile bike ride on Saturday but other than that we did my son's birthday party and then had people over for a cook out. Ate to much cake, ice cream and burgers and dogs. Back to the grind today.