Shane's Journal

[PtReyesGreg]

Nice job today Shane. Way to kill it on Bench and DB OHP. I'm sorry to hear the bicep pain came back. Hopefully it passes quickly.

Good luck tomorrow. You're going to kill it on the BBB Deadlifts.

[shaneinga]

Nice job today Shane. Way to kill it on Bench and DB OHP. I'm sorry to hear the bicep pain came back. Hopefully it passes quickly.

Good luck tomorrow. You're going to kill it on the BBB Deadlifts.

Thanks Greg. Yep, bicep pain sucks man.

Going to take 2 days off lifting and hit some cardio. Plan is to finish up this weeks lifting on Friday. Hopefully by then the high volume deads won't bother my bicep to much.

[TM79]

Great job on that last session Shane. You killed that bench and OHP! Sorry to hear about the bicep pain. Mine has come back too. I guess doing 100 pull-ups this morning was a bad idea...

[shaneinga]

Great job on that last session Shane. You killed that bench and OHP! Sorry to hear about the bicep pain. Mine has come back too. I guess doing 100 pull-ups this morning was a bad idea...

Thank you Trent! I am trying man!

Greg, you and I need to team up and donate some parts to make one healthy journal. LoL

[shaneinga]

Squats BBB 3 Month Challenge
Month 3
Week 2
Weight 266
TM 305

Squat Racks full again. Started here.
Deads
No shoes
10 x 315 x 5 (Hex Bar)

Squats (high bar)
Squat shoes
5 x 135
5 x 155
3 x 185
3 x 215
3 x 245
3 x 275
Joker
3 x 315 woohoo

HS Double crunch
20 x 90
12 x 110
12 x 110
12 x 110
12 x 110

Decided to try 315 triple today. Felt good, and had one in the hole.

UGA and LSU, hoping for a good game tomorrow.

Have a great weekend.

[Cantplankwell]

[QUOTE=shaneinga;1592117381]
1 x 315 No Belt, Highbar PR

1 x 325 (belted, Highbar PR)

W

3 x 405

[QUOTE=shaneinga;1593023061]
Joker
3 x 315 woohoo



/QUOTE]


What can I say but WOW..outstanding...nother day at the office with Shane


I remember several months ago you were talking about relaxing any calorie restrictions...that must be paying off

Way to go big fella!!

[TM79]

Just saw that session from Friday. Holy crap man! Nothing like 5(10x315) deads to warm you up for some massive squat reps. Doing great brother!

[shaneinga]

[QUOTE=Cantplankwell;1593026181][QUOTE=shaneinga;1592117381]
1 x 315 No Belt, Highbar PR

Joker
3 x 315 woohoo



/QUOTE]


What can I say but WOW..outstanding...nother day at the office with Shane


I remember several months ago you were talking about relaxing any calorie restrictions...that must be paying off

Way to go big fella!!

Thank you CPW. There are some benefits to getting heavier.

[shaneinga]

Just saw that session from Friday. Holy crap man! Nothing like 5(10x315) deads to warm you up for some massive squat reps. Doing great brother!

Thank you Trent. I am ready for these high rep Deads to come to an end.

I am trying.

[shaneinga]

Incline BP BBB 3 Month Challenge
Month 3
Week 3
TM 225
Weight 266

Incline BP
5 x 95
5 x 115
3 x 135
5 x 170
3 x 195
1 x 215 (did3)

Lat Pulls Xpload
12 x 90per side
12 x 100
10 x 110 x 3

BBB Bench Press
10 x 195 x 3
7 x 195
6 x 195
43 in 5
7 owed
4 x 195
5 x 195
52 total

BB Rows
12 x 135
12 x 156
10 x 175

Dips
Amrap x 3 sets
15
14
14

That’s it. Second time running this challenge and I missed reps on a type of press again. It’s not for lack of eating or gaining weight, that is for sure.

Skipped bicep work to take it easy on my bicep.

UGA game unfortunately was not a good game. We just got whooped. It could have been a much better game had we been healthy at wide receiver, but I still think we probably wouldn’t of had enough to beat LSU.

I hope the Falcons can land Joe Burrow. The guy looks like Aaron Rodgers 2.0.

[PtReyesGreg]

Awesome job last Friday Shane knocking all your reps on BBB Deads at 315! Also the 3 reps at 315 on high bar squats is awesome too. Both of those are huge. Well done.

Good looking workout today too. It looks like you put up a good number of reps on BBB Bench too man. It says you missed some reps but I don't see it...it looks like you got 52 reps. In any case good work there.

Sorry about UGA. LSU is just on a hot streak right now, and there's not much your boys could do about that.

[shaneinga]

Thank you Greg. Yeah, missed reps I mean hitting 5 x 10 sets.

Yeah LSU is rolling right now. They are going to be a tough out.

[shaneinga]

Deads BBB 3 Month Challenge
Month 3
Week 3
Weight 266
TM 450

Warm up
Hip work
VMO Work

Deads
5 x 185
5 x 225
3 x 275
5 x 340
3 x 385
1 x 430
Joker
1 x 475 PR

Squats
10 x 215 x 5

Ab crunch machine
14 x 140
14 x 140
14 x 140
14 x 140
14 x 140

Good workout. New dead PR. Felt like I had another 5 to 10 there.

2 more workouts and then I am going to cut some cals and get back in the low 250s.

[PtReyesGreg]

Awesome workout Shane! That's great that you hit a 475 PR. I hope to do that one day. That is getting super strong man.

Nice job on the BBB Squats after that too. 5 sets of 10 @ 215 is no joke...that makes my legs sore just thinking about it.

[shaneinga]

Awesome workout Shane! That's great that you hit a 475 PR. I hope to do that one day. That is getting super strong man.

Nice job on the BBB Squats after that too. 5 sets of 10 @ 215 is no joke...that makes my legs sore just thinking about it.

Thank you Greg. I have to try to get a one up on you on at least one lift.

Yeah my legs were pretty toasty but honestly they have grown accustomed to the volume. Not even any soreness today.

[shaneinga]

BP BBB 3 Month Challenge
Month 3
Week 3
Weight 266
TM 275

Bench Press
5 x 115
5 x 140
3 x 165
5 x 210
3 x 235
1 x 265 had liftoff from here on
Joker
1 x 275 tie PR.

Low Cable Rows wide oh grip
12 x 150
12 x 165
12 x 180
12 x 180

DB OH Press
10 x 60
10 x 60
10 x 60
10 x 60
10 x 60
All reps across hit

Single Arm Cable lat pulls
12 x 42.5
12 x 50
12 x 57.5
10 x 65

End of the pressing movements for this cycle. BP I had to try 275 after 265 felt light. 275 moved nice and smooth. It felt heavy, but bar speed was good.

I am really digging the single arm cable lat pulls. I am doing them at a cable station, standing while bent over and forward and it enables a really good lat stretch. Definitely a bodybuilding type of move but it nails my lats. Maybe they will actually grow going forward. LoL.

[Cantplankwell]

DB OH Press
10 x 60
10 x 60
10 x 60
10 x 60
10 x 60
All reps across hit

Single Arm Cable lat pulls
12 x 42.5
12 x 50
12 x 57.5
10 x 65

End of the pressing movements for this cycle. BP I had to try 275 after 265 felt light. 275 moved nice and smooth. It felt heavy, but bar speed was good.

I am really digging the single arm cable lat pulls. I am doing them at a cable station, standing while bent over and forward and it enables a really good lat stretch. Definitely a bodybuilding type of move but it nails my lats. Maybe they will actually grow going forward. LoL.

Nice work with the dumbbells! thats got to give you cannon ball shoulders for sure!

When you do the lat pulls are you standing square to the machine, or is it at a slight angle with the cable crossing your torso, I have noticed guys now doing something like this but from various different angles/.stances. I would like to do more cable work....stuff like this, but the cable machines are probably the most popular..busy things at this gym.

Good work all around!!

[TM79]

Man, I don't even know where to begin to catch up on the last few days! Seriously, I feel like I'm reading a fictional weightlifting story here. Lol. Way to hit a dead PR and tie a bench PR on back to back sessions! Like CPW, I was very impressed with those DB OHP numbers too. That is just unreal to me. I may have asked you this before but are you sitting or standing for those? Also, I love reading about movements that people are really digging. Like the bent over cable row. I'm really getting into some nice, slow controlled accessory movements like that too. You've got me hooked on those straight bar curls right now and they are paying dividends in the mirror. Way to get after it this week brother!

[shaneinga]

Nice work with the dumbbells! thats got to give you cannon ball shoulders for sure!

When you do the lat pulls are you standing square to the machine, or is it at a slight angle with the cable crossing your torso, I have noticed guys now doing something like this but from various different angles/.stances. I would like to do more cable work....stuff like this, but the cable machines are probably the most popular..busy things at this gym.

Good work all around!!

Thank you CPW.

The lat pull I am talking about is in this video. https://www.youtube.com/watch?v=CrpbOUglg7o

Start at 6:30.

Cable machine are pretty popular in my gym as well. You have to snag one when they are open.

Man, I don't even know where to begin to catch up on the last few days! Seriously, I feel like I'm reading a fictional weightlifting story here. Lol. Way to hit a dead PR and tie a bench PR on back to back sessions! Like CPW, I was very impressed with those DB OHP numbers too. That is just unreal to me. I may have asked you this before but are you sitting or standing for those? Also, I love reading about movements that people are really digging. Like the bent over cable row. I'm really getting into some nice, slow controlled accessory movements like that too. You've got me hooked on those straight bar curls right now and they are paying dividends in the mirror. Way to get after it this week brother!

Thank you Trent. LoL. I have you man. Getting fatter makes adding weight to the bar much easier, that is for sure. LoL. The DB OHP's are done sitting. If I were to do them standing it would be much less. Probably in the 45 pound range.

Glad you like the straight bar curls. They really do work awesome! I am ready for my bicep to let me start doing them again!

[shaneinga]

Squats BBB 3 Month Challenge
Month 3
Week 3
Weight 266
TM 305

Squats (high bar)
Squat shoes
5 x 135
5 x 155
3 x 185
5 x 230
3 x 260
1 x 290
Joker
1 x 320
1 x 350

https://www.instagram.com/p/B5-zOk5J...=1wtfc45rxsiv2

Deads
No shoes
10 x 315 x 5 (Hex Bar)

HS Double crunch
20 x 90
12 x 110
12 x 110
12 x 110
12 x 110

Good workout today and a good way to wrap up the 3 month challenge.

Starting weight 258
Finish weight 266

PR on deadlift with 475
PR on Highbar squats at 350
Tie PR on BP at 275
For a gym total of an even 1100.

Still deciding on my direction to go next cycle but I have a week deload to think about it.

[PtReyesGreg]

Awesome workout today Shane. I saw that 350 squat on IG and it was something else...super smooth and super deep. Excellent job there!

Another week, another BBB Deadlift workout down. That is awesome you completed the challenge. I'll bet a good portion of that weight gain was muscle...just look at how strong all of your lifts have gotten. Super impressive.

[shaneinga]

Awesome workout today Shane. I saw that 350 squat on IG and it was something else...super smooth and super deep. Excellent job there!

Another week, another BBB Deadlift workout down. That is awesome you completed the challenge. I'll bet a good portion of that weight gain was muscle...just look at how strong all of your lifts have gotten. Super impressive.

Thank you Greg. The squat felt really good. I wish I would have went ahead and went for 365. It wouldn't have been as smooth, but I bet it was there for the taking.

Glad to have completed the challenge.

[shaneinga]

Deload week.

I have been having a pain in my lower left side of my stomach. Thinking it is a possible hernia. It didn't happen doing deadlifts or squats. I noticed it after doing chest supported T bar rows on a machine. The way the pad hit that area of my stomach made me feel like it was a type of pressure caused bruising or injury. Well it hasn't gone away. It hasn't got any worse, but it also has not gone away. I have an appointment on the 30th to get it checked out.

Diet, I am 268 right now. Plan is to drop 20ish pounds and try to land somewhere around 245.

Until the 30th I am deloading this week and plan to roll back into 531 next week. Going to do a body part split until my check up.

I won't plan much further out than the 30th. Once I find out the issue, hopefully I will be back chasing strength gains soon. Until then I plan to drop some pounds.

[shaneinga]

Incline BP/Shoulders
Deload Week
Weight 268

Incline BP
5 x 95
5 x 135
5 x 185

Cable Laterals
15 x 24
15 x 30
12 x 36

Seated OH DB Press
5 x 65
8 x 65

Facepulls
42.5 x 100 total reps

Dips
10 x 3

Lat Raises
1-10-1 Method x 20 pound DBs

Tricep CB Reverse press
15 x 42.5
12 x 57.5
10 x 72.5

That’s it.

[shaneinga]

Deads/Back
Deload
Weight 267

Hex bar deads
5 x 225
5 x 275
5 x 315

HS Low Row
12 x 45
12 x 70
8 x 90

HS Pullovers
12 x 45
12 x 70
12 x 90

Cable lat pulls
12 x 35
12 x 42.5
12 x 50

Cable Bicep Curls
15 x 30 per arm x 2

Meadow Rows
12 x 45
12 x 70
6 x 90


Decent deload session. Feeling out what my back day might look like.

Injury feels better today. Hoping for the best. The more time I spend on WebMD the less sure I am of what is wrong.

[shaneinga]

Bench Press/Chest
Deload
Weight 267

Flat BP
5 x 95
5 x 135
5 x 185

Free motion 8/8 Fly
10 x 36 x 3

Incline DB Bench
10 x 55 x 3

Fee motion 8/2 Fly
10 x 36 x 3

Pull overs
10 x 40 x 3

Incline Push ups
20
20
12

Low flys
10 x 12.5 per side x 3

That’s it.

Don’t know if I am going to do my leg deload. I have caught the funk this week and am sitting at the CVS minute clinic typing this.

Didn’t feel bad when I worked out earlier but now my nose is running like faucet and my throat is sore.

Tomorrow might be a lunge, air squat kind of day.

[PtReyesGreg]

Enjoy the deload as best you can Shane...you certainly earned it. I'm sorry to hear about the stomach pain man. That's a good idea to get it checked out by the doc. Hopefully it's just a strain or something like that. I strained my obliques one time and that stuck around for a long while.

That's too bad you caught the funk. That's been going around here too. My son was sick all last week. With that going on you might want to skip the leg altogether and just do a bunch of sets of recliner sit-downs...those are always good especially when there's good football on.

[TM79]

Nice job on the deload week last week Shane. Very sorry to hear about the stomach pain. I've had similar stuff too, including a bulged area in my lower left abdomen that the docs couldn't figure out. It is still there too and has been for about two years now. They thought it was a hernia but it wasn't. They even did an ultrasound and that didn't look abnormal either. Finally, I have come up with my own theory that it is the result of scoliosis and due to the curvature of my spine, I have more muscle in that area to compensate. Sounds good to me I guess...

Also, sorry that you caught the funk. After my birthday monster session I immediately got sick too so I will spend the first week of my 40's with a head cold. Oh well, at least I had nothing planned for 10 days and am not at work. Could be worse... Hope you are getting some much-deserved relaxation in brother.

[shaneinga]

Enjoy the deload as best you can Shane...you certainly earned it. I'm sorry to hear about the stomach pain man. That's a good idea to get it checked out by the doc. Hopefully it's just a strain or something like that. I strained my obliques one time and that stuck around for a long while.

That's too bad you caught the funk. That's been going around here too. My son was sick all last week. With that going on you might want to skip the leg altogether and just do a bunch of sets of recliner sit-downs...those are always good especially when there's good football on.

Thank you Greg. I don’t know what the pain is. It is however seeming to get better. I am hoping by Friday I feel good enough that I can call and cancel the appointment.

I took your advice and skipped my Friday workout.

[shaneinga]

Nice job on the deload week last week Shane. Very sorry to hear about the stomach pain. I've had similar stuff too, including a bulged area in my lower left abdomen that the docs couldn't figure out. It is still there too and has been for about two years now. They thought it was a hernia but it wasn't. They even did an ultrasound and that didn't look abnormal either. Finally, I have come up with my own theory that it is the result of scoliosis and due to the curvature of my spine, I have more muscle in that area to compensate. Sounds good to me I guess...

Also, sorry that you caught the funk. After my birthday monster session I immediately got sick too so I will spend the first week of my 40's with a head cold. Oh well, at least I had nothing planned for 10 days and am not at work. Could be worse... Hope you are getting some much-deserved relaxation in brother.

Thank you Trent. I am hoping it is something simple and works itself out.

Btw, Happy 40th Birthday man! Welcome to the dark side.