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Thread: Shane's Journal

  1. #871
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    Deads/Back and Biceps
    531 Bodypart split
    C2W1
    Weight 259
    TM 430

    Deads Hex Bar
    5 x 185
    5 x 225
    3 x 260
    5 x 280
    5 x 325
    5 + 370 (5) Only doing required reps

    Smith BB Row
    15 x 135
    12 x 185
    10 x 225
    Rest pause
    4,3

    Ab Crunch machine
    10 x 170
    10 x 170
    8 x 170
    6 x 170
    Rest pause
    2,2

    Motion single arm Lat Pulls
    12 x 42 per side
    10 x 48
    8 x 50

    Smith Shrugs
    20 x 315
    16 x 365
    Behind the back
    20 x 275
    14 x 315

    Lat Pulls
    20 x 130 x 2

    Decent day. I tried a couple new back exercises. Not sure if they are keepers.

    Hex Bar Deads I decided to do only required reps. I had more but I am trying to heal up so I am not pushing myself to hard.

    My ketomojo said last night that I was already producing ketones. Not enough to be in mild ketosis but it’s crazy I am already at .3MMOL. Keto memory? Idk.
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    Nice work on those last two sessions Shane. Solid work on the IB, DB military press and definitely on those hex deads. This morning, I almost got up to the reps/weight you did on your second to last set... That was a hell of a jump from 325 to 370 though. I would have hit the wall for sure. Ha ha...
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  3. #873
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    Originally Posted by TM79 View Post
    Nice work on those last two sessions Shane. Solid work on the IB, DB military press and definitely on those hex deads. This morning, I almost got up to the reps/weight you did on your second to last set... That was a hell of a jump from 325 to 370 though. I would have hit the wall for sure. Ha ha...
    Thank you Trent. I am trying.

    Yeah the jumps can seem steep but you get accustomed to them on 531.
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  4. #874
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    Bench Press/Chest
    Bodypart Split
    C2W1
    Weight 259
    TM 265

    Flat BP
    5 x 115
    5 x 135
    3 x 160
    5 x 175
    5 x 200
    5 + 230 (5)

    Pec deck/Alternate machine
    15 x 105
    12 x 190
    9 x 205

    Decline DB
    12 x 50
    12 x 60
    12 x 70

    Low Cable Flys
    15 x 40 per side
    12 x 55
    12 x 70

    HS Inclines
    12 x 1.25 PPS
    8 x 2PPS
    Drop set
    5 x 1.25 PPS

    Done. Decent workout but feeling the lack of carbs. No biggie. Shred is the goal.
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  5. #875
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    Great looking workouts Tuesday and today Shane. You're moving some good weight especially while making the switch to low carbs. That transition phase was always rough for me.

    Nice job hitting 5 reps at 230 today on bench. I like the looks of the decline DB bench too. I hear good things about those being more effective than barbell declines.
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  6. #876
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    Thank you Greg. Yeah, the low carbs are definitely kicking my ass. I am looking into targeted keto or carb cycling right now as well.

    Not sure how I am going to proceed, it’s all kind of an experiment right now.

    I know I feel a lot weaker but that is supposed to pass in time. Problem is I think it takes a long time for that adaptation to happen.
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  7. #877
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    Squats/Legs
    Bodypart C2W1
    Weight 258
    TM 285
    Hip and VMO PT work

    Squats(squat shoes, high bar)
    5 x 115
    5 x 145
    3 x 175
    5 x 190
    5 x 215
    5 + 245 (6) good reps but felt heavier than it should have. LoL

    Leg Extensions/pause reps
    15 x 150
    12 x 165
    8 x 180
    Rest pause
    2,2,1,1

    Seated leg curls/pause reps
    12 x 95
    10 x 110
    12 x 110

    Hip Adductions
    20 x 275
    20 x 350

    LF seated Leg Press
    20 x 210
    12 x 250
    14 x 300

    HS Double Crunch
    20 x 70
    20 x 90
    10 x 110

    Hip Abduction
    20 x 265
    14 x 295

    Bike ride cool down
    10 minutes

    Decent day today for what it was. I hit my reps on my squats, so that is a win. Everything else was lighter than my last leg day.

    Down 10 pounds. Mostly a water/glycogen depletion. From here on
    out the weight loss should slow down.

    Sorry for absence in the journals. Been a crazy week at work. Hoping next week will slow down a little bit.
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  8. #878
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    Good looking workout yesterday Shane. Nice job knocking out that leg day while still adjusting to low carbs.

    The last few times I went low carb it seemed like I adjusted after 5 days or so. Of course I made sure to eat lots of fat, put MCT oil in my coffee etc. Once you adjust though your strength should come back. I remember a while back when you did low carb and shed a bunch of pounds. Looking forward to seeing the progress.
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    Great work on those last couple of session Shane! Down 10 lbs already? Man, you are kicking my butt in the diet department, that's for sure! Granted I only really want to lose 10 lbs, but man, way to kick off the journey to slenderness. As Greg mentioned, that was a nice leg session. Solid sets on squats and then plenty of accessory work. Hope you're enjoying the somewhat warmer weather right now. It's feeling pretty good here.
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  10. #880
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    Originally Posted by PtReyesGreg View Post
    Good looking workout yesterday Shane. Nice job knocking out that leg day while still adjusting to low carbs.

    The last few times I went low carb it seemed like I adjusted after 5 days or so. Of course I made sure to eat lots of fat, put MCT oil in my coffee etc. Once you adjust though your strength should come back. I remember a while back when you did low carb and shed a bunch of pounds. Looking forward to seeing the progress.
    Thank you Greg. Yeah, the lower carb definitely takes an adjustment. With me being on a thyroid pill it’s also kind of interesting. I have been really cold since I started going lower carb. I am going to go see my endo and get some blood work done to see what’s up.

    Hopefully I can make some good progress on the weight loss without losing much muscle.
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  11. #881
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    Originally Posted by TM79 View Post
    Great work on those last couple of session Shane! Down 10 lbs already? Man, you are kicking my butt in the diet department, that's for sure! Granted I only really want to lose 10 lbs, but man, way to kick off the journey to slenderness. As Greg mentioned, that was a nice leg session. Solid sets on squats and then plenty of accessory work. Hope you're enjoying the somewhat warmer weather right now. It's feeling pretty good here.
    Thank you Trent. Yep I can gain and drop 10 pounds in a week no problem. LoL

    Weather was a lot nicer this weekend. To bad it’s now back to rain. At least it’s in the 40s though.
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  12. #882
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    Incline BP/Shoulders
    Bodypart Split
    C2W2
    Weight 258
    TM 215

    Incline BP
    5 x 95
    5 x 115
    3 x 135
    3 x 155
    3 x 175
    3 + 195 (6)

    Seated DB Lat Raises
    12 x 25
    10 x 30
    8 x 30
    Rest pause
    1,1

    Seated OH DB Press
    11 x 60
    10 x 60
    8 x 60

    Facepulls
    25x 42.5
    20 x 50
    12 x 57.50
    6 x 65

    Dips
    20
    13
    9

    Lat raises
    1-10-1 x 20

    Decent day. Hit my reps and I am happy with that.

    Losing reps on DB OHP but it is to be expected.

    More meetings this week as I finalize buying a piece of equipment for my shop.

    Should be fun.
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  13. #883
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    Nice workout today Shane. Still looking strong on the Incline BP. Hitting 6 on your 3 set is strong.

    I still like the looks of those 1-10-1 reps. Once I get more courage I'll put those back into my workouts.
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  14. #884
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    Originally Posted by PtReyesGreg View Post
    Nice workout today Shane. Still looking strong on the Incline BP. Hitting 6 on your 3 set is strong.

    I still like the looks of those 1-10-1 reps. Once I get more courage I'll put those back into my workouts.
    Thank you Greg. I felt decent walking into the gym yesterday and it was nice to double up reps on my inclines.

    Yeah man, throw those 1-10-1s back in.
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  15. #885
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    Deads/Back and Biceps
    531 Bodypart split
    C2W2
    Weight 258
    TM 430

    Deads Conventional
    5 x 185
    5 x 225
    3 x 260
    3 x 305
    3 x 345 DOH to here
    3 + 390 Straps and belted

    Single Arm Cable lat pulls
    12 x 35
    12 x 50
    8 x 60

    Trap bar Farmers SS Decline sit-ups
    100 feet x 225/15
    100 feet x 275/15
    100 feet x 315/12

    Low Cable Rows Wide Grip
    12 x 135
    11 x 150
    8 x 165

    Decent day. Went back to conventional Deads this week to see how they felt.

    Felt good. Injury seems to be healing up. Added farmers for some variety and they felt good.
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  16. #886
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    Good looking workout yesterday Shane. It looks like you're killing in on deads as you're healing up. That's good to see.

    That Trap Bar Farmers walk / Decline Situp superset looks like a tough one! You're a better man than me to do that. I have enough trouble just doing the situps.
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    Some good looking sessions this week Shane! Solid work on the IB and damn solid work on the deads. As Greg mentioned, that superset looks like fun. I was trying to think of something I did recently that sucked like that. I think it was: Burpees>Overhead Press>Sit-ups. It sucked so bad... Getting some new equipment for work? I forgot to ask, what do you do for a living?
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    Originally Posted by PtReyesGreg View Post
    Good looking workout yesterday Shane. It looks like you're killing in on deads as you're healing up. That's good to see.

    That Trap Bar Farmers walk / Decline Situp superset looks like a tough one! You're a better man than me to do that. I have enough trouble just doing the situps.
    Thank you Greg. Deads felt good and no lingering pain today. All good things.

    Yeah the farmers and sit up SS sucked. LoL.
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    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Some good looking sessions this week Shane! Solid work on the IB and damn solid work on the deads. As Greg mentioned, that superset looks like fun. I was trying to think of something I did recently that sucked like that. I think it was: Burpees>Overhead Press>Sit-ups. It sucked so bad... Getting some new equipment for work? I forgot to ask, what do you do for a living?
    Thank you Trent! Your combo sounds worse! I am a contract powder coater. Basically people drop off widgets, I powder coat said widgets whatever color they want and send them back.
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    Registered User shaneinga's Avatar
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    Cardio
    Weight 258

    Stairs of doom
    105 flights

    Battle rope SS reverse lunges x 10 x 3 sets.

    600ish cals torched.

    That’s it for today. Those battle ropes will take your heart rate into orbit with the quickness. I forgot how effective those things are.
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    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    Deads felt good and no lingering pain today.
    That's good news, glad to hear you're feeling better.
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    Originally Posted by shaneinga View Post
    Cardio
    Weight 258

    Stairs of doom
    105 flights

    Battle rope SS reverse lunges x 10 x 3 sets.

    600ish cals torched.

    That’s it for today. Those battle ropes will take your heart rate into orbit with the quickness. I forgot how effective those things are.
    105?!?!? #$@! I did 100 today thinking I'd finally caught up with you!

    A widget coater huh? Very cool Shane.
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    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    Stairs of doom
    105 flights
    I used to work next to a place with 23 flights of stairs. We'd go over and walk them at lunch. I worked up to doing it three times with a 30lb pack, but 105 flights, sheesh that sounds tough. Talk about some good cardio.
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    Registered User shaneinga's Avatar
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    Originally Posted by blue9steel View Post
    That's good news, glad to hear you're feeling better.
    Thank you. I am glad I am able to do them pain free. I was worried there for a bit.

    Originally Posted by TM79 View Post
    105?!?!? #$@! I did 100 today thinking I'd finally caught up with you!

    A widget coater huh? Very cool Shane.
    Thanks Trent. I try to stay a step ahead. LoL. Yep, I paint lots of different shaped and sized widgets lots of different colors.

    Originally Posted by blue9steel View Post
    I used to work next to a place with 23 flights of stairs. We'd go over and walk them at lunch. I worked up to doing it three times with a 30lb pack, but 105 flights, sheesh that sounds tough. Talk about some good cardio.
    The moving stairs is tough. Not sure it is as tough as doing them with a 30 pound back pack though. Yes, it is good cardio. Keeps my heart rate in the upper 130s to lower 140s the entire time.
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    Registered User shaneinga's Avatar
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    Bench Press/Chest
    Bodypart Split
    C2W2
    Weight 258
    TM 265

    Flat BP
    5 x 115
    5 x 135
    3 x 160
    3 x 190
    3 x 215
    3 + 240 (3) none in tank. Took lift off.

    Pec deck
    14 x 150
    12 x 165
    8 x 180
    Rest Pause
    1,1

    DB Inclines
    9 x 70
    8 x 75
    7 x 80
    Drop set
    10 x 60

    Low Cable fly
    12 x 15
    10 x 20
    9 x 22.5

    CGBP
    10 x 95
    10 x 135
    7 x 155
    4 x 175

    Done.
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  26. #896
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    Originally Posted by shaneinga View Post
    Deads/Back and Biceps


    Trap bar Farmers SS Decline sit-ups
    100 feet x 225/15
    100 feet x 275/15
    100 feet x 315/12



    Decent day. Went back to conventional Deads this week to see how they felt.

    Felt good. Injury seems to be healing up. Added farmers for some variety and they felt good.
    I love trap bar farmers...problem is at home I might scrape the cars walking up and down the driveway

    Glad your feeling better!!

    Originally Posted by shaneinga View Post
    Cardio
    Weight 258

    Stairs of doom
    105 flights
    I climbed up the Bunker Hill monument a few years ago, it has about 300 steps...that was enough steps for me...105 flights has to be like 800 steps....awesome work!
    Strength + Cardio + Proprioception = dominance
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    Registered User shaneinga's Avatar
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    Originally Posted by Cantplankwell View Post
    I love trap bar farmers...problem is at home I might scrape the cars walking up and down the driveway

    Glad your feeling better!!



    I climbed up the Bunker Hill monument a few years ago, it has about 300 steps...that was enough steps for me...105 flights has to be like 800 steps....awesome work!
    Thank you CPW. You will just have to move a car and drag it out to the street.
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    Squats/Legs
    Bodypart C2W2
    Weight 259
    TM 285
    Hip and VMO PT work

    Squats(squat shoes, high bar)
    5 x 115
    5 x 145
    3 x 175
    3 x 205
    3 x 230
    3 + 260 (3)
    FSL
    3 x 205 x 5

    SLDL
    10 x 135
    10 x 185
    10 x 225
    5 x 275

    Star Trac Leg Press
    Feet Low Quad focus
    Slow reps no lockout.
    15 x 225
    12 x 285
    8 x 330
    8 x 375

    Ab Crunch machine
    14 x 170
    12 x 170
    7 x 170
    Rest pause
    1,1,1

    That’s it.
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  29. #899
    Registered User shaneinga's Avatar
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    Incline BP/Shoulders
    Bodypart Split
    C2W3
    Weight 258
    TM 215

    Incline BP
    5 x 95
    5 x 115
    3 x 135
    5 x 165
    3 x 185
    1 + 205(5)

    Facepulls
    25x 42.5
    18 x 50
    10 x 57.5
    8 x 65

    Seated OH DB Press
    12 x 60
    8 x 65
    4 x70

    Seated DB Lat Raises
    10 x 25
    8,1,1x 25
    8,1,1,1,1 x 25

    Dips AMRAP
    20
    15
    10

    Rear Delt Cables
    15 x 7.5
    12 x 12.5
    12 x 12.5

    That’s it. Inclines felt good today.

    This weekend I did some cardio via stairs of doom, the Rogue Echo Bike and hit an extra Delt/Trap workout on Saturday.
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  30. #900
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    Great looking past couple of workouts Shane. I like the looks of your Incline BP workout today in particular. Way to go hitting 5 reps on your 1+ set there...super strong.

    Watching you have good success with the IBP instead of OHP has me thinking I'll go back to that as well to let my shoulders heal up.
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