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Thread: Shane's Journal

  1. #121
    Registered User shaneinga's Avatar
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    Cardio Day
    Weight 235

    Elliptical
    35 minutes
    500 cals

    15 minutes in the sauna.

    That is it.
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  2. #122
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    Nice job on those sumos and what the heck is this? One session of cardio? I'm going back to bed... Nah, nice work man. Hope the chilli cook off was fun!
    Male/38/5'10"/175 lbs
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  3. #123
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    Originally Posted by TM79 View Post
    Nice job on those sumos and what the heck is this? One session of cardio? I'm going back to bed... Nah, nice work man. Hope the chilli cook off was fun!
    Thanks Trent. Yup, cardio session done. LoL. Chili cook off was good. I ate to much of it though.
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  4. #124
    Registered User shaneinga's Avatar
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    Friday
    Weight 235

    Legs

    Leg Extensions and seated leg curls to warm up my legs 3 sets each

    Lateral Lunges/SS Air Squats
    BW x 6 one direction, do 10 air squats, back the other direction and repeat x 4

    SLDL
    8 x 135
    8 x 175
    8 x 205 x 2

    Leg Press
    10 x 3PPS
    10 x 4
    10 x 5 x 2

    That is it. Idk how I burned through an hour that quickly.

    Plan to do some abs and KB swings at the house tonight.

    Everyone enjoy your weekends.
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  5. #125
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    Great looking workout Shane. 5pps on Leg Press is huge man...with sets of 10 nonetheless. Must be that chili-power at work there.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  6. #126
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    Love that leg workout Shane. I really love the lateral lunge/air squat combo too. And like Greg said, 5pps is the stuff of legend for skinny legged people like me.
    Male/38/5'10"/175 lbs
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  7. #127
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    Originally Posted by shaneinga View Post
    Friday
    Weight 235

    Legs

    Leg Extensions and seated leg curls to warm up my legs 3 sets each

    Lateral Lunges/SS Air Squats
    BW x 6 one direction, do 10 air squats, back the other direction and repeat x 4

    SLDL
    8 x 135
    8 x 175
    8 x 205 x 2

    Leg Press
    10 x 3PPS
    10 x 4
    10 x 5 x 2

    That is it. Idk how I burned through an hour that quickly.

    Plan to do some abs and KB swings at the house tonight.

    Everyone enjoy your weekends.
    A leg press is something I wish I had access to, I have KBs in the garage but never use them...no excuse there . Time flies when you are having fun. Good work Shane!
    "every day is leg day"

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  8. #128
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Great looking workout Shane. 5pps on Leg Press is huge man...with sets of 10 nonetheless. Must be that chili-power at work there.
    Thanks Greg. Chili power ftw.

    Originally Posted by TM79 View Post
    Love that leg workout Shane. I really love the lateral lunge/air squat combo too. And like Greg said, 5pps is the stuff of legend for skinny legged people like me.
    Thanks Trent.

    Originally Posted by Cantplankwell View Post
    A leg press is something I wish I had access to, I have KBs in the garage but never use them...no excuse there . Time flies when you are having fun. Good work Shane!
    Thanks CPW. I like the leg press. It isn't a replacement for squats, but it does allow me to work my legs pain free so that is a win.
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  9. #129
    Registered User shaneinga's Avatar
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    Push
    Weight 236

    BP (531)
    5 x 95
    5 x 115
    3 x 135
    3 x 160
    3 x 180
    3 + 205(6)

    Pec Deck
    12 x 120
    12 x 150
    12 x 180
    10 x 210

    Dips
    BW x 10 x 5

    HS Shoulder OHP
    12 x 45
    10 x 55
    11 x 65
    11 x 65

    Facepulls/SS Ab machine Double crunch
    15 x 32.5/15 x 60 x 5

    Cambered bar reverse triceps
    12 x 52.5
    12 x 62.5
    10 x 67.5
    6 x 72.5

    That is it.
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  10. #130
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    Solid bench sets yesterday Shane. Also, way to follow with sets of 10 on dips. That ain't easy. Overall, very solid looking session my friend.
    Male/38/5'10"/175 lbs
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  11. #131
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Solid bench sets yesterday Shane. Also, way to follow with sets of 10 on dips. That ain't easy. Overall, very solid looking session my friend.
    Thanks Trent!

    Tuesday
    Weight 234

    Rogue Bike 10 miles
    Time 28:18

    I am putting this out here as a personal challenge to myself. 220 by Christmas. That is 14 pounds in 7 weeks. It will make a nice Christmas gift, and I might even wrap it in a bow for the wife. Haha.
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  12. #132
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    Originally Posted by shaneinga View Post
    Thanks Trent!

    Tuesday
    Weight 234

    Rogue Bike 10 miles
    Time 28:18

    I am putting this out here as a personal challenge to myself. 220 by Christmas. That is 14 pounds in 7 weeks. It will make a nice Christmas gift, and I might even wrap it in a bow for the wife. Haha.
    Great work on the bike man! 10 miles on one of those bikes is no joke.

    I like your challenge and I know you can knock that out. With your keto diet earlier you were shedding weight like it was nothing.
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  13. #133
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Great work on the bike man! 10 miles on one of those bikes is no joke.

    I like your challenge and I know you can knock that out. With your keto diet earlier you were shedding weight like it was nothing.
    Thanks Greg. The echo bike makes you earn your mileage that is for sure. No coasting down hills.

    I hope so man, my body really is liking hanging around the mid to high 230s. Pushing into the low 220s will take some work.
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  14. #134
    Registered User shaneinga's Avatar
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    Pull
    Weight 234

    531 Sumos
    5 x 145
    5 x 175
    3 x 205
    3 x 235
    3 + 265(10)

    Pull Ups
    BW x 5 x 5
    Assisted Pull Ups 150 x Amrap x 2 sets
    14,10

    Incline Chest Supported DB Rows
    10 x 55 x 4

    Rear Delt Fly Machine
    12 x 105
    10 x 135
    10 x 150
    8 x 165

    EZ Curls
    11 x 70 x 3

    That is it.
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  15. #135
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    Awesome workout Shane! Way to go hitting 10 reps at 265 on the sumos. That is some serious reppage there.

    I hear you on the diet. My body settled in at it's new normal weight around 215. As I start really focusing on the keto though it seems like it starts dropping again. Hopefully the same thing'll happen for you in your quest for 220.
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  16. #136
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Awesome workout Shane! Way to go hitting 10 reps at 265 on the sumos. That is some serious reppage there.

    I hear you on the diet. My body settled in at it's new normal weight around 215. As I start really focusing on the keto though it seems like it starts dropping again. Hopefully the same thing'll happen for you in your quest for 220.
    Thanks Greg. Sumos seam easier to rep than standard deads do. Must be the decreased ROM on them. I have stayed pretty low carb for the most part but I am definitely not back in ketosis yet. I have been averaging net carbs in the high 30s lately though. Hoping dialing that in will also help keep my hunger at bay.
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  17. #137
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    Cardi YO
    Weight 232

    Elliptical 35 minutes
    515 Cals
    3 Miles.

    I was going to do some farmers carries today but I decided to be boring.
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  18. #138
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    Digging all of the cardio in here Shane. That's a lot of calories for 35 minutes on the elliptical. Also, some serious numbers on sumos the other day. Taking a few points of for farmer carries being omitted though. J/K
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  19. #139
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Digging all of the cardio in here Shane. That's a lot of calories for 35 minutes on the elliptical. Also, some serious numbers on sumos the other day. Taking a few points of for farmer carries being omitted though. J/K
    Thanks Trent! Points lost is noted.
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    Friday
    Legs
    Weight 232

    Lateral Lunges/SS Air Squats
    6 lunges per leg, do 10 air squats, repeat back other direction x 4 sets

    SLDL
    9 x 135
    9 x 185
    9 x 205
    9 x 205

    Leg Press
    11 x 3PPS
    11 x 4PPS
    11 x 5PPS
    11 x 5PPS

    Tri Set
    Kettle bell swings
    25 x 35 x 4 sets

    Step Ups
    10 per leg x 4 sets

    Reverse Crunches
    15 x 4 sets

    That is it. That last tri set got the sweat moving. This would be kind of like a metcon that Trent likes to do, but not nearly as hard.
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    Originally Posted by shaneinga View Post
    Weight 232

    Tri Set
    Kettle bell swings
    25 x 35 x 4 sets

    Step Ups
    10 per leg x 4 sets

    Reverse Crunches
    15 x 4 sets

    That is it. That last tri set got the sweat moving. This would be kind of like a metcon that Trent likes to do, but not nearly as hard.
    Weight is trending down!

    That tri set is a nice grouping...step ups; again another thing I have forgotten about. This is why its nice to keep up on others journals, it gives me some ideas for accessories and conditioning.

    Agree with Trent's Metcons....he is special with those .
    "every day is leg day"

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  22. #142
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    Nice workout Shane. I really like the looks of that tri-set. I might have to steal that from you.

    I have an easier time repping the Sumos too. That's actually got me thinking harder about the BBB 3 Month Challenge again. I always hated the 5 sets of 10 with deads but I think with Sumos it'd be much better.

    I hear you about staying around 30+ grams of carbs and out of ketosis. I'm in the same boat. As long as the weight is trending down though, that's OK. You can always save ketosis in your bag of tricks for that final 5-10 pounds and crank down the carbs for that final push.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  23. #143
    Registered User shaneinga's Avatar
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    Originally Posted by Cantplankwell View Post
    Weight is trending down!

    That tri set is a nice grouping...step ups; again another thing I have forgotten about. This is why its nice to keep up on others journals, it gives me some ideas for accessories and conditioning.

    Agree with Trent's Metcons....he is special with those .
    Thank you CPW. I dig the step ups too they work really well.

    Yes he is!

    Originally Posted by PtReyesGreg View Post
    Nice workout Shane. I really like the looks of that tri-set. I might have to steal that from you.

    I have an easier time repping the Sumos too. That's actually got me thinking harder about the BBB 3 Month Challenge again. I always hated the 5 sets of 10 with deads but I think with Sumos it'd be much better.

    I hear you about staying around 30+ grams of carbs and out of ketosis. I'm in the same boat. As long as the weight is trending down though, that's OK. You can always save ketosis in your bag of tricks for that final 5-10 pounds and crank down the carbs for that final push.
    I think sumo 10 rep sets would be a hell of a lot better than standards, no doubt about it! Weight is still trending down so that is a plus. I agree though, once I get down to where it gets harder getting in ketosis will help get me over the hump.
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  24. #144
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    Saturday

    Cardio

    Went in to jog a 5k. Got about 3/4 of a mile into my run and cramped out with a side cramp. Fawk it.

    Elliptical
    3 miles
    35:15
    515 cals.

    My garmin says total cals burnt with the jog was 689 cals.

    That is it.

    I was talking to a guy at work today and we were comparing knees. LoL. When I showed him my knees he was shocked to see how bad my knee caps had shifted off to the side. This made me even more curious so I went looking on youtube for more answers.

    Apparently my IT band is a big player in this. This is also known as runners knee or IT Band Syndrome.

    Jeff has a pretty good vid on it and how to fix.

    https://www.youtube.com/watch?v=5YYb9vyj6zQ

    Hopefully this is going to get me back to squatting here soon.
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  25. #145
    Still Pounding! TM79's Avatar
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    Originally Posted by shaneinga View Post
    Friday
    Legs
    Weight 232

    Lateral Lunges/SS Air Squats
    6 lunges per leg, do 10 air squats, repeat back other direction x 4 sets

    SLDL
    9 x 135
    9 x 185
    9 x 205
    9 x 205

    Leg Press
    11 x 3PPS
    11 x 4PPS
    11 x 5PPS
    11 x 5PPS

    Tri Set
    Kettle bell swings
    25 x 35 x 4 sets

    Step Ups
    10 per leg x 4 sets

    Reverse Crunches
    15 x 4 sets

    That is it. That last tri set got the sweat moving. This would be kind of like a metcon that Trent likes to do, but not nearly as hard.
    Originally Posted by shaneinga View Post
    Saturday

    Cardio

    Went in to jog a 5k. Got about 3/4 of a mile into my run and cramped out with a side cramp. Fawk it.

    Elliptical
    3 miles
    35:15
    515 cals.

    My garmin says total cals burnt with the jog was 689 cals.

    That is it.

    I was talking to a guy at work today and we were comparing knees. LoL. When I showed him my knees he was shocked to see how bad my knee caps had shifted off to the side. This made me even more curious so I went looking on youtube for more answers.

    Apparently my IT band is a big player in this. This is also known as runners knee or IT Band Syndrome.

    Jeff has a pretty good vid on it and how to fix.

    https://www.youtube.com/watch?v=5YYb9vyj6zQ

    Hopefully this is going to get me back to squatting here soon.
    Nice two sessions here buddy. Yeah, no kidding, I thought I was the only one crazy enough to do high rep sets of DLs, or any leg exercise for that matter. Heck of a job on that session and I bet your heart was beating. Sorry to hear about the cramp. That's why I prefer to run on an empty stomach. No cramps! No mercy! Sounds like you got some work in on the elliptical though. Nice job brother!
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  26. #146
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    Originally Posted by shaneinga View Post
    Saturday

    Cardio

    Went in to jog a 5k. Got about 3/4 of a mile into my run and cramped out with a side cramp. Fawk it.
    If 5k is not your thing...Some things I found that are highly effective...running intervals. You dont need to be scientific, just walk for a few minutes...then very light jog for a minute....then transition to running as hard as you dare for 10-20 seconds....then walk....rinse repeat of 30-45 minutes...This method will be harder on you and easier on you than you think. I also find rowing highly effective...and for us older dudes it will work your whole body without beating it up. If you see a C2 rower at the gym try it out.
    "every day is leg day"

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  27. #147
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    Sorry to hear about the cramp Shane.

    Fwiw, when I'm dieting down (especially low carb) I have to take a Potassium and a Magnesium supplement to keep from getting cramps. This is especially true if I do any sort of ab work. I get terrible, charley-horse style cramps in my abs if I don't. Some guy at a health food store told me to take those two supplements together...I was dubious about it but it has worked well for me.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  28. #148
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Nice two sessions here buddy. Yeah, no kidding, I thought I was the only one crazy enough to do high rep sets of DLs, or any leg exercise for that matter. Heck of a job on that session and I bet your heart was beating. Sorry to hear about the cramp. That's why I prefer to run on an empty stomach. No cramps! No mercy! Sounds like you got some work in on the elliptical though. Nice job brother!
    Thanks Trent. LoL. High rep deads suck! Yeah, I ran after lunch time, I prefer to run on an empty stomach as well. I was not surprised by the cramp, but it sucked regardless.

    Originally Posted by Cantplankwell View Post
    If 5k is not your thing...Some things I found that are highly effective...running intervals. You dont need to be scientific, just walk for a few minutes...then very light jog for a minute....then transition to running as hard as you dare for 10-20 seconds....then walk....rinse repeat of 30-45 minutes...This method will be harder on you and easier on you than you think. I also find rowing highly effective...and for us older dudes it will work your whole body without beating it up. If you see a C2 rower at the gym try it out.
    Thank you CPW. Good advice. I like doing intervals, and I did like the rower but the one thing I dislike about the rower is the jolt at the full back position. I haven't done them in awhile and I might give them a go again this week to see if that still aggravates my knees.

    Originally Posted by PtReyesGreg View Post
    Sorry to hear about the cramp Shane.

    Fwiw, when I'm dieting down (especially low carb) I have to take a Potassium and a Magnesium supplement to keep from getting cramps. This is especially true if I do any sort of ab work. I get terrible, charley-horse style cramps in my abs if I don't. Some guy at a health food store told me to take those two supplements together...I was dubious about it but it has worked well for me.
    Thanks Greg. Yes you are correct on the low carb and magnesium and potassium. This was a different cramp, runners cramp. I agree though you must supplement those and I do.
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  29. #149
    Registered User shaneinga's Avatar
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    Monday
    Push
    Weight 234. Ate to much yesterday at a party.

    BP (531)
    5 x 95
    5 x 135
    3 x 170
    5 x 195
    1 + 215 (6)

    Pec Deck
    12 x 120
    12 x 150
    12 x 180
    10 x 210

    Dips (Different dip station than normal)
    10
    10
    10
    8
    8

    HS Plate Loaded OHP
    12 x 45
    10 x 55
    8 x 65
    8 x 65

    HS Double Crunch/SS Lat Raises
    15 x 60 x 4/10 x 25 x 4

    That is it.

    Birthday party had me eating over cals yesterday. Not a good start to the challenge.

    Anyways, going to hitting my old lifting schedule time wise. With working 6 days a week going in a 5 am to hit the gym is wearing me down. Going to switch it up for a couple weeks. Maybe run it through the holidays as well. Idk, going to play it by ear.
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  30. #150
    Registered User shaneinga's Avatar
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    Elliptical
    3 miles
    34:16
    515 Cals
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