Shane's Journal

[PtReyesGreg]

Sorry to hear about the knees Shane. It definitely sounds like a good idea to give up the running if it's hurting you. I wish I would've listened to my body better LOL! Biking sounds like the way to go. No sense injuring yourself trying to get healthy.

Way to get your workout done even though you didn't feel like doing it. Those ones where you just punch the clock are tough, but they are good for keeping things on track. It looks like you got some good back and biceps work in.

[shaneinga]

I can run safely but the recumbent bike is so much nicer to my joints I just prefer it most of the time. If I am going to run I prefer softer surfaces like a trail run than just pavement miles if at all possible.

Yeah I might try to find some trails to run on but I might just stick to hiking. LoL

[shaneinga]

Sorry to hear about the knees Shane. It definitely sounds like a good idea to give up the running if it's hurting you. I wish I would've listened to my body better LOL! Biking sounds like the way to go. No sense injuring yourself trying to get healthy.

Way to get your workout done even though you didn't feel like doing it. Those ones where you just punch the clock are tough, but they are good for keeping things on track. It looks like you got some good back and biceps work in.

Thank you Greg. Yep, agreed.

Workout was decent but it would have been nice to get those squats done.

[shaneinga]

S&M40 Friday
Light Press/Heavy Bench
C3W1
Weight 236.8
TM 235

Light OHP
10 x bar warm up
5 x 75 warm up
3 x 115
3 x 115
3 x 115
3 x 115
3 x 115

Heavy Bench
5 x 135
5 x 185
5 x 210
5 x 210
5 x 210

Incline Pushups
28
30
20

Chin ups
5
6
6

Decline Push Ups/SS banded lat raises
22/10 x red band x 3
20
16

Decent workout and I hit all my needed reps.

TGIF.

[TM79]

Sorry about my slackness this week Shane. Couple of nice looking sessions. Nice work on the squats and bench. Sorry to hear that the run bothered your knees so much. I've been running since I was 5 years old and over 35 years, it keeps hurting more and more. Things improved a lot when I started limiting my runs to once per week, but my knees (and now other joints) still usually hurt afterwards. I seem to recall about 7 years ago when I got into biking that it was giving me some prostate issues, but I may try to get a bike anyway and throw it in the mix here and there. This time of year, swimming is always a good option too, if you have a pool to use. Hope those knees feel better and you have a great weekend!

[RT1957]

Strong work again this week...I really like the variety of this program. Running as we get older is something that is hard to do for most. I would say just jumping into a 5K if you haven't ran in a while might also contribute to the extra pain. Maybe a shorter distance or sprints. I like to bike as I can't really run at all with my left hip as it is.

[shaneinga]

Sorry about my slackness this week Shane. Couple of nice looking sessions. Nice work on the squats and bench. Sorry to hear that the run bothered your knees so much. I've been running since I was 5 years old and over 35 years, it keeps hurting more and more. Things improved a lot when I started limiting my runs to once per week, but my knees (and now other joints) still usually hurt afterwards. I seem to recall about 7 years ago when I got into biking that it was giving me some prostate issues, but I may try to get a bike anyway and throw it in the mix here and there. This time of year, swimming is always a good option too, if you have a pool to use. Hope those knees feel better and you have a great weekend!

Thank you Trent. Biking has caused me the same sort of issues right now so that is why I am looking for alternates. Swimming is an option but if I go to the pool it’s usually with the family in tow with me. I think I am going to do more hill sprints type of stuff. Short intense stuff to get my heart rate up and throw in some kettlebell with it.

Same to you! Happy Father’s Day to you!

[shaneinga]

Strong work again this week...I really like the variety of this program. Running as we get older is something that is hard to do for most. I would say just jumping into a 5K if you haven't ran in a while might also contribute to the extra pain. Maybe a shorter distance or sprints. I like to bike as I can't really run at all with my left hip as it is.

Thank you Ron. I think you are right. I shouldn’t have just taken off for a 5K. Some shorter mile to mile and a half warm up runs would have been smart.

[shaneinga]

S&M40 Saturday
Light Squat/Heavy Deads
C3W1
Weight 236.6
TM 370

Warm up
McGill Big 3
Hip and VMO worK

Squats
5 x Bar
5 x 135
5 x 165
5 x 195
5 x 230 x
5 x 230 x
5 x 230 x

Deads Trap Bar
5 x 250
5 x 295
5 x 335 x
5 x 335 x
5 x 335 x

Shrugs Trap bar
20 x 225
25 x 225
26 x 225

SLDL
12 x 135
8 x 225
8 x 250

Ab wheel
30
30
30

That’s it. Happy Father’s Day to all you dads out there! Hope you all have a great one!

[shaneinga]

S&M40 Tuesday
Heavy Press/light Bench
C3W1
Weight 242
TM 140

Heavy Press
Bar x 10 warm up
3 x 75
3 x 95
3 x 115
3 x 135 x
3 x 135 x
3 x 135 x

CGBP(3 x 5-8)
8 x 135
8 x 165
8 x 195
8 x 195
6 x 195
Get reps

Tricep Rope/SS Lat Raises
12 x 40/15 x 25
12 x 40/20 x 25
12 x 40/22 x 25

OH Tricep Bands/Facepulls
15 x blue/20 x green x 3

Weight is up from Father’s Day eats. Had pizza and cookie cake on Sunday and finished off the leftover pizza last night. Back to the diet grind today.

Seated triples at 135 were heavy. I do these seated with no back support. I really need to set my safeties for next weeks singles just in case.

[shaneinga]

S&M40 Wednesday
Heavy Squat/Back and Biceps
C3W2
Weight 239
TM 255

McGill Big Three
Hip circle and VMO work

Heavy weights Squat
10 x bar
3 x 155
3 x 185
3 x 215
3 x 240 x
3 x 240 x
3 x 240 x

Lat Pulls
12 x 105 wide
12 x 105 wide
12 x 105 V Grip
12 x 105 V Grip

Land mine Rows
12 x 130
12 x 150
12 x 150

Gave the biceps a break and skipped curls today.

Decent workout. Hit my reps.

[PtReyesGreg]

Good looking workouts lately Shane. Your pushing/pulling some impressive weights on all of the big lifts. It looks like you're progressing well on SM40.

For cardio, have you tried weight vest walks? Prior to my injury I'd load my vest to 40 and walk 1.5 miles with some hills. That gave me a hell of a workout. I'll probably go back to that once I heal up.

I'm sorry for my lack of activity in here lately btw. Things have been hectic lately.

[blue9steel]

For cardio, have you tried weight vest walks? Prior to my injury I'd load my vest to 40 and walk 1.5 miles with some hills. That gave me a hell of a workout. I'll probably go back to that once I heal up.

I used to do weighted walks with a 60lb pack as part of my regular cardio. They were brutally effective but I did find that they tended to count much more like a weight session than a cardio session in terms of the kind of fatigue they caused. Something to consider when you're doing your programming.

[shaneinga]

Good looking workouts lately Shane. Your pushing/pulling some impressive weights on all of the big lifts. It looks like you're progressing well on SM40.

For cardio, have you tried weight vest walks? Prior to my injury I'd load my vest to 40 and walk 1.5 miles with some hills. That gave me a hell of a workout. I'll probably go back to that once I heal up.

I'm sorry for my lack of activity in here lately btw. Things have been hectic lately.

Thank you Greg. I am liking S&M over 40. I really need some more work for my legs though. I am going to look at that harder on my next cycle.

The loaded walks are a good idea. I am also considering doing hill sprints as a way to get short intense runs in. This should get my heart rate up and limit the stress that a longer run tends to cause me. This might even build my ability to be able to do some extended runs as a side effect. I also purchased a battle rope and am on the waiting list for a Concept 2 rower. Per an email I should be able to order one on August 7th.

I used to do weighted walks with a 60lb pack as part of my regular cardio. They were brutally effective but I did find that they tended to count much more like a weight session than a cardio session in terms of the kind of fatigue they caused. Something to consider when you're doing your programming.

Interesting, I am sure that they could be considered a weight training session as you are adding weight to your body. Kind of like a farmers walk.

[RT1957]

Strong week of work Shane...numbers are rising...I think running hills will be great...really prevents the stress to joints because you can't go fast enough. Same with sled work if you have that option.

[shaneinga]

Strong week of work Shane...numbers are rising...I think running hills will be great...really prevents the stress to joints because you can't go fast enough. Same with sled work if you have that option.

Thank you Ron. I am trying. Sprints I think will work well.

[shaneinga]

S&M40 Friday
Light Press/Heavy Bench
C3W2
Weight 238
TM 235

Light OHP
10 x bar warm up
5 x 75 warm up
3 x 115 x
3 x 115 x
3 x 115 x
3 x 115 x
3 x 115 x

Heavy Bench
5 x 135
3 x 165
3 x 195
3 x 225 x
3 x 225 x
3 x 225 x

Incline Pushups
30
30
30

Chin ups
6
6
8

Decline Push Ups
20
20
18

That’s it. Hit all my reps.

[PtReyesGreg]

Good looking workout today Shane. Nice job on the bench triples. I like all of the pushups too. Once the cast comes off I'm going to start putting those in to my plan too.

Hill runs are great. Tough as hell but definitely effective. I was really into those for a while...back when I liked pain.

I hear you about wanting to add in more leg work. I'm thinking about adding in a little more volume on the plan myself. On light days with those sets of 3 I'm thinking about doing sets of 10 (like BBB) instead. I need more volume to generate some muscle size. I'm already happy with the strength for the most part. I want to look like I lift.

[shaneinga]

Good looking workout today Shane. Nice job on the bench triples. I like all of the pushups too. Once the cast comes off I'm going to start putting those in to my plan too.

Hill runs are great. Tough as hell but definitely effective. I was really into those for a while...back when I liked pain.

I hear you about wanting to add in more leg work. I'm thinking about adding in a little more volume on the plan myself. On light days with those sets of 3 I'm thinking about doing sets of 10 (like BBB) instead. I need more volume to generate some muscle size. I'm already happy with the strength for the most part. I want to look like I lift.

Thank you Greg. Yeah, I plan to hit some hill runs this weekend. If I don't do that I am going to hit the park early and do some kettlebell work on a turf field with some wind sprints.

I am thinking the same thing as you. Right now I am not gaining any strength just trying to maintain the best I can while STILL trying to lose weight. LoL.

I really need to get this diet over and start reverse dieting. Once I start adding in more calories I might switch it back up to a 3 day a week PPL or 2 times per week U/L and working back in the 8-12 rep stuff.

[shaneinga]

S&M40 Saturday
Light Squat/Heavy Deads
C3W2
Weight 238
TM 370

Warm up
McGill Big 3
Hip and VMO work

Light Squats
Bar x 10
5 x 135 warm up
3 x 165 warm up
3 x 195 x
3 x 195 x
3 x 195 x
3 x 195 x
3 x 195 x

Deads Trap Bar
3 x 265
3 x 295
3 x 325
3 x 355 x
3 x 355 x
3 x 355 x

Shrugs Trap bar
30 x 235 fast
20 x 235 Pause at top
36 x 235 Amrap set fast

SLDL
8 x 225
8 x 255
8 x 255

Ab wheel/SS BU KB Squats
30/10,10,10 x 35
30
30

Done. Added in some KB squats. Plan is to maybe run some hills or do wind sprints on turf tomorrow for some cardio. My battle rope is supposed to show up tomorrow so maybe I can add that in.

Hopefully everyone has a great weekend.

[blue9steel]

That's a pretty intense set of shrugs, nice work.

[ArchAngel'73]

I agree with blue9steel, those really stood out. Made my traps burn reading it. Solid dead and SLDL's too!

How do you like this program? Do you think its been effective?
and how's COVID where you are?

[shaneinga]

That's a pretty intense set of shrugs, nice work.

Thank you. Traps were sore the following day.

I agree with blue9steel, those really stood out. Made my traps burn reading it. Solid dead and SLDL's too!

How do you like this program? Do you think its been effective?
and how's COVID where you are?

Thank you.

The program seems to be lacking some in volume but it is aimed at the over 40s group, which I fit in, so that is understandable I suppose. Andy has left the program to allow for additional moderate to higher volume bodybuilding type of work.

The name of the program is Strength and Mass Over 40, since I am dieting I really don't fit into accomplishing either of those tasks. I will take this trade off for now because it is simple, seems well balanced, and fits my hour per workout time slot. As to it's real effectiveness, if I were eating to accommodate the programs name I am sure I would have no issue gaining strength with this program.

Covid is on the rise here in Georgia. The local news stations seem really cautious to not say that the recent protesting and gatherings of large groups of young people had anything to do with this. Instead they are aiming it at young people and the lack of social distancing from going out to bars, restaurants etc. The last 3 days in a row I believe we have set records for cases.

One local school district released their vote that came in at 50/50 for returning to school. Which basically means that 50 percent of the people are going to be able to home school if they so desire and the other 50 percent are planning on returning to school when it's time. This school district kind of sets the tone for a lot of neighboring districts, mine included, so we deciding on how we want to proceed as a family.

Unfortunately I don't think Covid is going anywhere anytime soon.

[shaneinga]

Sunday AM work
3 mile jog/walk.
Not sure on time my Garmin died on me at the 2 mile mark.

Sunday Afternoon work
Battle Rope x 100/SS 25 KB swings x 50 pounds x 5 sets
20 minutes 365 Cals

Well I was going to give up running but I had a guy at work tell me I really should try to get a pair of actual running shoes. So I went to our local running shop and picked up a pair of Hoka's. These things have a foam cushion on them the size of a mattress. I was actually able to run and my knees didn't hurt after I was done. So for cardio, jogging is back in the mix.

The battle rope I got is a 2 inch rope. I must have only used 1.5s before because this one is heavier than anyone I have used. I need to find a better way anchor it. As it is, it really isn't a convenient piece of equipment for my set up but I will figure it out to get it there. Between the swings and ropes my heart rate for that workout averaged 151 BPM with a top out of 200. Of course this is taken at the wrist and between the swings and oscillations of the ropes I was pumping a lot of blood towards my wrists. LoL.

Took today as a rest day.

[ElrondHubbard]

I've been missing out on this thread. Just catching up on it. There's some real good work going on in here. It's sure worth keeping up with, I'm getting some ideas...

[shaneinga]

I've been missing out on this thread. Just catching up on it. There's some real good work going on in here. It's sure worth keeping up with, I'm getting some ideas...

Thank you. Welcome. Not much for gains in here but I keep showing up. LoL.

[shaneinga]

S&M40 Tuesday
Heavy Press/light Bench
C3W3
Weight 238
TM 140

Heavy Press
Bar x 10 warm up
5 x 75
5 x 95
3 x 115
1 x 140
1 x 140
1 x 140

CGBP(3 x 5-8)
8 x 135
8 x 165
8 x 195
7 x 195
7 x 195

Tricep Rope/SS Lat Raises
8 x 50/20 x 25
10 x 50/22 x 25
10 x 50/22 x 25

OH Tricep Bands/Facepulls
15 x green/20 x green x 3

That’s it. Decent day as I hit my reps. I am tired of fawking around in the 230s. Time to kick this in high gear and blow through these and get into the 220s. Putting it on paper, let’s fawking go!

Additionally I plan to roll right into the next cycle next week. After that I plan to do the Dan John 10k kettlebell swing challenge. I wanted to start this week as it would pair nicely with my weight loss goals but S&MO40 is just starting to get hard and I might actually miss some reps next cycle and I would hate to stop now without seeing it play out. So I will wait.

Happy Tuesday folks!

[TM79]

Trying to catch up in here and man, you have been busy! Glad to hear that running is back on the table again. I had no idea you weren't wearing running shoes. That's like trying to figure out why your TV won't work and it isn't plugged in. Shoot, if I tried to run in anything other than running shoes I'd be in the hospital. Also, like the addition of battle ropes. I've never tried those but they look like a massive PITA. Your sets are looking insanely strong. And what in the world is the sets of 30 on 200+ lb shrugs?!?!? You're a mad man! Or a mad man with huge traps... Keep up the great work in here and thanks for the advice on the Garmin earlier.

[Cantplankwell]

Hi Shane

This is how I do the farmers carrys, one of these in each hand. I guess "plates suspended from traps" might not be the best choice of words, I slip my hands through the eyes and it locks around my wrists, it can be awkward as the weights swing a bit while you walk. These are some lifting slings from work that we overbought, they are cheap. The distance is actually longer its actually around 150 feet when you put together out and back.

[shaneinga]

Trying to catch up in here and man, you have been busy! Glad to hear that running is back on the table again. I had no idea you weren't wearing running shoes. That's like trying to figure out why your TV won't work and it isn't plugged in. Shoot, if I tried to run in anything other than running shoes I'd be in the hospital. Also, like the addition of battle ropes. I've never tried those but they look like a massive PITA. Your sets are looking insanely strong. And what in the world is the sets of 30 on 200+ lb shrugs?!?!? You're a mad man! Or a mad man with huge traps... Keep up the great work in here and thanks for the advice on the Garmin earlier.

Thank you Trent. I was using a standard Under Armour cross training shoe. Not a bad shoe but it was a size to small, according to the guy at the shop you run in a shoe one size larger so your feet can expand, and very little cushion for knee support. New shoes were much better for sure.

No problem on the Garmin watch. You won’t regret getting one.