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Thread: Shane's Journal

  1. #61
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Awesome to see you back getting after it after your vacation. That is some big-time weight loss between Saturday night and today. It's amazing how those carbs can lead to so much water retention and weight gain.
    Thank you Greg. Good to be back, but missing the beach already. That is the largest weight loss swing I personally have ever seen from myself no doubt about it. Crazy really.

    Originally Posted by Cantplankwell View Post
    Nice work on the weight loss.

    When I was leaning out a couple of months back I avoided weighing myself on many mondays it was crazy some of the fluctuations. The happy scale app smoothed the trend out though.

    What were your stats in your avi picture? How was that diet campaign and how long did it take?
    Yeah Mondays are always a tough day to weigh in after the weekend. LoL.

    My avi I was 218. I believe I started in June at 250ish and ended in the second week of September at 218. Doc helped me with that diet and it was a good one. I also did a lot of targeted work on muscles that would help to balance my physique. Lots of added lower ab, lats, upper pecs, and trap work.

    4 months and around 32 pounds.

    I will say that this diet I am doing now is easier to lose weight on in all aspects with the exception that my gym performance has fallen off and my stamina is not nearly as good up in the higher reps. Which makes sense with the lack of glucose/glycogen storage. Once I hit my goal weight I am planning to do CKD or add in carb loads around my workouts to help with that issue.
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  2. #62
    Registered User shaneinga's Avatar
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    Tuesday
    Pull 1

    SLDL
    6 x 135
    6 x 165
    6 x 185
    10 x 185
    Rest Pause
    9 x 185
    6 x 185
    Grip is limiting factor here. No chalk used, but this sucks. Going to keep plugging away and rebuilding my grip strength.

    Assisted Pull Ups
    6 x 185
    6 x 150
    6 x 120
    7 x 120
    Rest Pause
    4 x 120
    3 x 120

    Rear Delt Fly (Machine)
    6 x 105
    6 x 135
    6 x 165
    6 x 165
    Drop Set
    8 x 135
    10 x 105

    EZ Curls
    6 x 40
    6 x 50
    6 x 60
    6 x 60
    Drop Set
    8 x 50
    10 x 40

    Seated Ab Crunch (Machine)
    15 x 110 x 4

    No time for sauna today as I woke up late. :/

    I also switched up my days on accident. I will correct that next week.

    Had an adjustment and a massage today. Back is not nearly as tight as it was for the first massage. Tonight I am meeting a friend and taking the bike out for a ride. Hoping to get in 10-12 miles tonight after work.
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    Glad to see you back from vacation and yeah, they are NEVER long enough... Looks like you're back at it with some good sessions. I hear ya gaining 7 lbs on vacation. Was that one week? If so, that is some dedication. It doesn't take much, that's for sure... I noticed my grip sucked on DL's earlier this week too so I feel your pain. Great job Shane!
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  4. #64
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Glad to see you back from vacation and yeah, they are NEVER long enough... Looks like you're back at it with some good sessions. I hear ya gaining 7 lbs on vacation. Was that one week? If so, that is some dedication. It doesn't take much, that's for sure... I noticed my grip sucked on DL's earlier this week too so I feel your pain. Great job Shane!
    Thanks Trent. Yep one week. LoL.

    Hoping my grip will come around after I threw out my old straps.
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  5. #65
    Registered User shaneinga's Avatar
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    Wednesday
    Weight 233
    Push 2

    Leg Press
    6 x 1PPS
    6 x 2PPS
    6 x 3PPS
    MTOR x 2 sets
    6 x 4PPS x 2

    HS ISO Shoulder Press
    6 x 45
    6 x 60
    6 x 70
    12 x 70
    Rest Pause
    7 x 70
    6 x 70

    Dips/SS Air Squats
    8/10
    8/10
    8/10
    8
    Rest Pause
    6
    5

    Pec Deck
    6 x 135
    6 x 165
    6 x 195
    6 x 195
    Drop Set
    8 x 165
    10 x 135

    12 minutes in the sauna.
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    Good looking session today Shane. Strong work on leg press and did I see air squats in there? Thought I was the only one that did those.
    Male/38/5'10"/175 lbs
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  7. #67
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Good looking session today Shane. Strong work on leg press and did I see air squats in there? Thought I was the only one that did those.
    Thanks Trent. Taking it easy on my legs for awhile until I get some of these imbalances fixed and get my pelvis back in the correct position.

    I will be doing lots of air squats in the coming months.
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  8. #68
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    Thursday
    Weight 234
    Pull 2

    Seated Hamstring Curls
    6 x 65
    6 x 80
    6 x 95
    14 x 95
    Rest Pause
    10 x 95
    10 x 95
    Feeling these out as a new hamstring exercise. Add weight next time

    Incline Chest Supported DB Rows
    6 x 45
    6 x 55
    6 x 65
    8 x 65
    Rest Pause
    4 x 65
    4 x 65

    DB Bicep curls
    6 x 20
    6 x 25
    6 x 30
    6 x 30
    Drop Set
    8 x 25
    10 x 20

    Nautilus Xpload Lat pulls
    6 x 70 per side
    6 x 95
    6 x 120
    8 x 120
    Rest Pause
    4 x 120
    4 x 120

    12 minutes in the sauna.

    Feeling better day by day and my legs/knees are making great progress with the added rest I have given them. All good things.
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  9. #69
    Registered User shaneinga's Avatar
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    Friday
    Weight 235 (Ate some ice cream and a ton of pumpkin seeds yesterday, no idea on cals. LoL)
    Push 3

    HS Incline PL BP
    6 x 45 Per side
    6 x 70
    6 x 90
    6 x 90
    Drop Sets
    8 x 70
    10 x 45 x 2
    Add weight

    Step Ups/SS Air Squats
    BW x 6 x 4/10 x 4
    Add Weight

    Lying DB Tricep Extensions
    6 x 20
    6 x 25
    MTOR
    8 x 25 (All 30s were taken. Added reps)
    9 x 25

    Front Raises on incline bench
    6 x 20 x 4
    Replace with something else

    Basketball for 15 minutes.

    One more workout this week and another week will be completed. I set my cals at 2750 this week. I have been over a couple days and not really tracking that closely.

    Going to bump back for a 1.5 pound a week loss and try to push to the 220s next week.
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  10. #70
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    Originally Posted by shaneinga View Post
    Thursday
    Weight 234

    Feeling better day by day and my legs/knees are making great progress with the added rest I have given them. All good things.
    Great news, good to hear!

    Originally Posted by shaneinga View Post
    Friday
    Weight 235 (Ate some ice cream and a ton of pumpkin seeds yesterday, no idea on cals. LoL)
    Some things are just to good to give up completely. Gave up beer myself (went to sipping red wine)...not giving up the occasional ice cream or slice of pie or the oatmeal cookies at work breaks here.

    My wife told me last night I was too skinny-looked tired and drawn, not sure how you are feeling, but my sweatshirt and baggy PJs swallowed me up at 167lbs. A year ago she and the kids needled my constantly about my "spare tire" ....can't win. But I look better with my shirt off now.

    Enjoy your weekend young man!
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  11. #71
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    Originally Posted by Cantplankwell View Post
    Great news, good to hear!



    Some things are just to good to give up completely. Gave up beer myself (went to sipping red wine)...not giving up the occasional ice cream or slice of pie or the oatmeal cookies at work breaks here.

    My wife told me last night I was too skinny-looked tired and drawn, not sure how you are feeling, but my sweatshirt and baggy PJs swallowed me up at 167lbs. A year ago she and the kids needled my constantly about my "spare tire" ....can't win. But I look better with my shirt off now.

    Enjoy your weekend young man!
    Thank you.

    Life is to short to give up all the good stuff.

    I hear you on the too skinny comments. My wife has made them as well. I used to talk to her about my weight loss goals. I don't even mention them anymore. It is just easier to pick a direction and go.
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  12. #72
    Registered User shaneinga's Avatar
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    Monday
    Pull 1
    Weight 233

    Sumo Deads
    6 x 135
    6 x 185
    6 x 235
    6 x 235
    1 x 285

    Assisted pull ups
    6 x 150
    6 x 135
    6 x 105
    6 x 105
    Rest Pause
    4
    3

    Rear Delt Fly Machine
    6 x 90
    6 x 120
    6 x 150
    6 x 150
    Drop
    8 x 120
    10 x 90
    Went lighter on this set. Going to try to go lighter on my delt extension type work. I think it will keep my shoulders healthier, maybe. Idk, sounds right.

    EZ curls
    6 x 40
    6 x 50
    6 x 70
    6 x 70
    Drop Set
    8 x 50
    10 x 40

    Sauna 15 minutes.

    Weekend was good. Went to watch UGA beat up on UT. Sunday I went for my morning run. About 2 miles in a tore a calf muscle. Not serious but I have done it before on the same calf. I was able to hike and then ride my bike later that day, so its not that bad but it definitely put a damper on the run at the time of the tear.

    Sumos, still feeling these out. I might program these with 531 just for the hell of it.
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    Good looking last couple of sessions Shane. I can't say that I recall every hearing anyone say that they ate a bunch of pumpkin seeds yesterday... Sorry to hear about the torn calve muscle. Hope that heals up soon. It's funny that you mentioned the game. I came in and turned on the TV on Saturday and that game was one. It was such a blowout that I immediately turned the channel. Strong work on the sumos and everything else. Keep it up brother!
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  14. #74
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    Good looking workout yesterday Shane. Sounds like the Sumos are clicking for you. It would be interesting to program them with 531. I'd think that would work well for them.

    Sorry to hear about the calf. Like Trent said, I hope that heals up quickly. Running can be tough on the body, but man do I love it.

    Those dawgs are something else. That play where the fumble bounced back to the running back and lead to a TD was awesome.
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  15. #75
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Good looking last couple of sessions Shane. I can't say that I recall every hearing anyone say that they ate a bunch of pumpkin seeds yesterday... Sorry to hear about the torn calve muscle. Hope that heals up soon. It's funny that you mentioned the game. I came in and turned on the TV on Saturday and that game was one. It was such a blowout that I immediately turned the channel. Strong work on the sumos and everything else. Keep it up brother!
    Thanks Trent. Hey man, salted pumpkin seeds are awesome. Give them a try sometime. Game was closer than the final score would indicate. It was a great win over a big rival. Down here in Georgia we have a saying in college football. We hate orange. Some of our biggest rivals all wear it.

    Thanks again.



    Originally Posted by PtReyesGreg View Post
    Good looking workout yesterday Shane. Sounds like the Sumos are clicking for you. It would be interesting to program them with 531. I'd think that would work well for them.

    Sorry to hear about the calf. Like Trent said, I hope that heals up quickly. Running can be tough on the body, but man do I love it.

    Those dawgs are something else. That play where the fumble bounced back to the running back and lead to a TD was awesome.
    Thank you Greg. I think programming with 531 on sumos is a good idea too. The only thing I don't want is my workouts getting to long in the tooth time wise. I will see how it adds up and if I can fit the programming in I will. Pushing the weight up should help to rapidly increase my grip strength too.

    The calf I think is a re-injury. I went to the doc back this last year and ended up being sent to a vein clinic to make sure the pain I was feeling was not a DVT. Turns out it was a tear that you could actually see with the sonogram. Kind of cool. This one feels much the same but not as painful.

    Agree on the running.

    Yeah, we got really lucky with some bounces in that game. We really need a leader to step up on both sides of the ball. Lots of talent but we are young and we need some leaders in the locker room.
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  16. #76
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    Push 1
    DB BP
    6 x 55
    6 x 65
    6 x 75
    6 x 85
    6 x 85
    Drop Sets
    8 x 75
    10 x 65
    Drop sets work better than rest pause here.

    Lunges/SS Air Squats
    6 lunges per leg, stop do 10 air squats
    back the other direction repeat for 4 sets.

    Lat Raises
    6 x 25
    6 x 30
    6 x 30
    6 x 30
    Drop Sets
    8 x 25
    10 x 20
    Went 5 pounds lighter here. My left shoulder still kind of doesn't like these. Take 2 weeks off these and try again.

    Tricep Rope
    6 x 50
    6 x 65
    6 x 80
    6 x 80 To heavy and no mmc
    Drop Set
    8 x 65
    10 x 50
    Swap out for reverse cambered bar tricep extensions

    Sauna 12 minutes.

    Massage and chiro adjustment today.

    Decent workout. I have found a new respect for air squats. Especially when doing ss with lunges.
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  17. #77
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    Weds
    Pull 2
    Weight 232

    Chest supported DB Rows
    6 x 50
    6 x 60
    6 x 70
    6 x 70
    Drop Set
    8 x 60
    10 x 50

    Seated Leg Curl
    10 x 80 warm up hammies
    6 x 110
    6 x 140
    6 x 140
    Drop Sets
    8 x 110
    10 x 90

    Supinated Lat Pulls
    6 x 115
    6 x 145
    6 x 160
    6 x 160
    Drop Sets
    8 x 130
    10 x 100

    Preacher Curls
    6 x 45
    6 x 65
    6 x 65
    6 x 65
    Drop Set
    10 x 45 x 2

    Sauna 12 Minutes

    Decent workout. Rode 12 miles on the bike last night. Tonight I might go home and do some echobike work and pull ups and some core work.
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    I appreciate your work ethic. It's good to see you're still going hard at it.
    Thanks for reading,
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    Thursday Push 2
    Weight 232

    Leg Press
    6 x 2PPS
    6 x 3.25PPS
    MTOR
    6 x 4.25PPS
    6 x 4.25PPS

    HS Plate Loaded Inclines/SS Air Squats
    6 x 1.25PPS/10
    6 x 2PPS/15
    6 x 2.25PPS/20
    6 x 2.25PPS/25
    Drop Sets
    8 x 2PPS
    10 x 1.25PPS

    DB Flys
    6 x 30
    6 x 35
    6 x 45
    6 x 45
    Drop Set
    8 x 35
    10 x 25
    This would be a good MTOR set

    Dips/SS Air Squats
    10/25
    10/25
    10/25
    10
    Reset Pause
    6
    5

    Sauna 15 minutes

    Friday
    Weight 233

    Pull 3
    Hypers
    6 x BW
    6 x 25
    MTOR Sets
    6 x 45
    6 x 45

    Nautilus Lat Pulls
    6 x 70 Perside
    6 x 90
    6 x 105
    6 x 105
    Drop
    8 x 90
    10 x 70

    Low Cable Rows
    6 x 135
    6 x 150
    6 x 180
    6 x 180
    Drop Set
    8 x 150
    10 x 135

    Hammer Curls
    6 x 25
    6 x 30
    6 x 35
    6 x 35
    Drop set
    8 x 25
    10 x 20

    Ab Crunch Machine
    10 x 125 x 4

    Sauna 15 minutes

    That is it. One more workout this week and then a run on Sunday.
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  20. #80
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    Originally Posted by Marius_Ursus View Post
    I appreciate your work ethic. It's good to see you're still going hard at it.
    Thanks Bear. Still plugging along. LoL.
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  21. #81
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    Good looking last few sessions Shane. Very strong on the DB bench the other day. 6x85?!?!? Love the chest supported DB rows as well. Need to fit those in to my routine somehow... Strong leg and pull sessions too. Saw your photo on the kiss cam again at the Braves game. So do you and your wife just go to Braves games and make out the entire time? Love to hear that the honeymoon phase never ended. Must be nice...
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
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  22. #82
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    Originally Posted by TM79 View Post
    Good looking last few sessions Shane. Very strong on the DB bench the other day. 6x85?!?!? Love the chest supported DB rows as well. Need to fit those in to my routine somehow... Strong leg and pull sessions too. Saw your photo on the kiss cam again at the Braves game. So do you and your wife just go to Braves games and make out the entire time? Love to hear that the honeymoon phase never ended. Must be nice...
    Thank you Trent. I like those chest supported DB rows. They definitely get the job done.

    Haha on the kiss cam. It is nice.
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  23. #83
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    Pull 1

    Weight: Didn't weigh this morning.

    531 Sumos
    5 x 145
    3 x 175
    5 x 185
    5 x 215
    5 + 245 (8)
    Skipped the reps below 135.

    Assisted Pull ups
    6 x 150
    6 x 135
    6 x 120
    6 x 120
    Rest Pause
    4, 3

    Rear Delt Fly (Machine)
    6 x 90
    6 x 120
    6 x 150
    6 x 150
    Drop set
    8 x 120
    10 x 90

    EZ Curls
    6 x 40
    6 x 50
    6 x 60
    6 x 60
    Drop Set
    8 x 50
    10 x 40

    That is it. Heading back to the Braves second game here in 30 minutes. Wife is not going to be able to make the game tonight, so no chance of another kiss cam Trent. LoL.
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  24. #84
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    Nice job today Shane. Good sets on the sumos. Maybe you could do that thing where you turn your back and wrap your arms around yourself and pretend like you're making out with her.
    Male/38/5'10"/175 lbs
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  25. #85
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    Originally Posted by TM79 View Post
    Nice job today Shane. Good sets on the sumos. Maybe you could do that thing where you turn your back and wrap your arms around yourself and pretend like you're making out with her.
    Thank you Trent. Hahaha. Good idea. Maybe next season.
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  26. #86
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    Pull 1
    Weight 239. To many/much hot dogs, popcorn and ice cream at the ballgames over the last 2 days.

    DB Flat BP
    6 x 50
    6 x 60
    12 x 70
    12 x 70
    Bump to 75
    Going to do these kind of like ALLPRO. Add a rep a week, get 12 reps reset back to 80 and add a rep a week. I like that better than drop sets or MTOR sets and it is about the same volume.

    Lunges/SS BW Air Squats
    20 pound lunges 6 per leg, then 10 air squats, repeat other direction x 4 sets.

    Cambered Bar Tricep Kick backs.
    6 x 42.5
    6 x 57.5
    6 x 72.5
    6 x 72.5
    Drop Set
    8 x 57.5
    10 x 42.5

    Sauna 15 minutes.

    That is it. I am playing with some programming this week. More so as a way to try to push myself and it helps me to track progress. I would like to add in squats but honestly I am enjoying my knees being pain free so I am going to continue to do lunges and ride my bike for awhile and leave squats on the shelf. Maybe first of the year I will work out some of these muscle imbalance issues and I can add them back in. It has felt odd going in the gym for a long time without doing them.
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  27. #87
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    Originally Posted by shaneinga View Post



    Lat Raises
    6 x 25
    6 x 30
    6 x 30
    6 x 30
    Drop Sets
    8 x 25
    10 x 20
    Went 5 pounds lighter here. My left shoulder still kind of doesn't like these. Take 2 weeks off these and try again.
    I do some of these and its hit and miss, I do them with 10lb technique plates from knees to overhead...or with light barbells in the conventional way, and sometimes they dont click, and it does not feel good...so I go onto something else. It must be one of those things where everything has to move exactly right.

    Originally Posted by shaneinga View Post
    Pull 1
    Weight 239. To many/much hot dogs, popcorn and ice cream at the ballgames over the last 2 days.

    That is it. I am playing with some programming this week. More so as a way to try to push myself and it helps me to track progress. I would like to add in squats but honestly I am enjoying my knees being pain free so I am going to continue to do lunges and ride my bike for awhile and leave squats on the shelf. Maybe first of the year I will work out some of these muscle imbalance issues and I can add them back in. It has felt odd going in the gym for a long time without doing them.

    I am glad your Braves got some October baseball in, our season (Jays) ended in May...and then their best closer got charged in a domestic incident...suspended and then traded. Was a crappy season all around...still made it out to some of the home games... Hot dogs always taste better at the park for some reason...never eat them at home.

    You know what you are doing with the programming...its fun to find explore different ways to approach your goals...its night and day what I know now...that I did not know a few years ago.

    The squats will be back...look at me...I did not start them till I was 48 or something like that.....dont worry about the weight either.......you have years and years there young fella!
    "every day is leg day"

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  28. #88
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    Originally Posted by Cantplankwell View Post
    I do some of these and its hit and miss, I do them with 10lb technique plates from knees to overhead...or with light barbells in the conventional way, and sometimes they dont click, and it does not feel good...so I go onto something else. It must be one of those things where everything has to move exactly right.




    I am glad your Braves got some October baseball in, our season (Jays) ended in May...and then their best closer got charged in a domestic incident...suspended and then traded. Was a crappy season all around...still made it out to some of the home games... Hot dogs always taste better at the park for some reason...never eat them at home.

    You know what you are doing with the programming...its fun to find explore different ways to approach your goals...its night and day what I know now...that I did not know a few years ago.

    The squats will be back...look at me...I did not start them till I was 48 or something like that.....dont worry about the weight either.......you have years and years there young fella!
    Thanks CPW. Lat raises, if kept light agree with me. The problem I have is that I forget the "keep light" part and I inevitably add to much weight and need to be reminded again.

    It was nice to see the Braves back in the post season. The 5 year drought sucked.

    I don't know that I know much of anything about programming. Most of my programming is a jekyl and hyde approach. I want to strength train, but I also don't want to do the things it takes to get really strong. I honestly don't have the desire to keep pushing on when my body/joints are hurting and keep chasing strength gains. However, I find myself easily getting bored of not chasing strength related goals since in the gym those are the easiest to measure.

    Body composition and feeling good are my goals now and those are not nearly as fun to talk about.

    I think when I bring back my squats it is going to be strictly high bar and probably some box squats. Lunges are working pretty well right now but they are not squats, that is for sure.
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    Wednesday
    Pull 2
    Weight 235

    Chest Supported DB Rows
    12 x 50
    10 x 55
    10 x 60
    10 x 60
    Add a rep

    Seated Leg Curls
    6 x 80
    6 x 110
    6 x 150
    6 x 150
    Drop Set
    8 x 110
    10 x 95

    Supinated Lat Pulls
    6 x 115
    6 x 145
    6 x 165
    6 x 165
    Drop Set
    8 x 130
    10 x 100

    Smith Shrugs/SS DB Hammer Curls
    10 x 185 Fronts/6 x 25
    10 x 185 Rear
    10 x 205 F/6 x 30
    10 x 205 R
    10 x 225 Front/6 x 35
    10 x 225 R/6 x 35

    Ab Crunch Machine
    10 x 110 x 5

    Sauna 15 Minutes

    That is it. Decent workout today. Weight is falling off. Tested ketones today. Reading said Lo, so not in ketosis yet. I should be there by Friday though.
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    Originally Posted by shaneinga View Post
    I don't know that I know much of anything about programming. Most of my programming is a jekyl and hyde approach. I want to strength train, but I also don't want to do the things it takes to get really strong. I honestly don't have the desire to keep pushing on when my body/joints are hurting and keep chasing strength gains. However, I find myself easily getting bored of not chasing strength related goals since in the gym those are the easiest to measure.

    Body composition and feeling good are my goals now and those are not nearly as fun to talk about.
    Your goals and my goals are somewhat similar. One day I may want to complete in a masters weightlifting meet. In my weight class...which would likely be 77kg, a very good competitive snatch in the 55 and under age would be around 70 to 80kg...I think this is doable with a lot of training...mostly technique. According to some of the lifting ratios posted I should have to squat 110-120kg...which is analogous to a 70 to 80kg snatch. I dont need to squat much more than that...its probably capable for me...since I have done a 105kg squat. There will never be a need for me to squat 3 plates aside or something like that...its not worth any risk for any reason. After that its about maintenance and staying as athletic as possible. I definitely never going back to skinny fat, but I dont need to be unusually large/muscular either...just decent body composition as you say.
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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