Shane's Journal

[shaneinga]

Nice work Shane! I finally was able to get mostly caught up in your journal.

I'm sorry to hear about the meniscus tear. Like the others said, though, it seems like most people recover very well from that procedure and are back up to speed and better than new before too long. Once you have the surgery done you'll be back to beast mode in no time.

I've got to look up Meadows Shrugs. I'm not familiar with them, but most of John Meadow's variations on exercises are very effective so I'm sure those are good as well. Maybe I'll find something new to try.

Have a great weekend!

Thank you Greg. It will be nice to finally get the surgery done and behind me. Meadow shrugs are just a 3 second pause at the top.

Thank you!

[shaneinga]

It's good to see you back! I agree, that's a mighty back day with heavy weight all around.
What's a SALP? You youngsters and your abbreviations, old gym rats can't keep up. lol
and props for recovering from the weight gain so fast and training sane while doing it.

Thank you Brian. I am trying. SALP, straight arm lat pulls.

My weight loss will be much slower this week as I earned a bunch of cals on Carbon macro app. Back up to 3300 a day and plan to enjoy it. LoL.

Thank you for the greens! No problem at all!

[shaneinga]

Monday
Press/Shoulders/Triceps
Weight 232.2
TM 120

Banded warm up
Warm up triceps with light band

531 BB OHP
5 x 50
5 x 60
3 x 75
3 x 85
3 x 100
3 + 110 (10)
DB Volume work
12 x 50
12 x 50
9 x 50

VGrip tricep/SSLat Raises
12 x 50/12 x 30
12 x 60/14 x 30
12 x 70/12 x 30

Face pulls
20 x green band

That’s it. Sorry for disappearing. Work has been crazy. Friday I had a final push to get my new system ready to fire up. Worked on Saturday to catch up with late orders.

Watched football and ate too much on Saturday. UGA won so that was a bonus. Our QB play was actually pretty decent and our defense looks good but we will know more over the next 4 weeks. Tennessee, Alabama, Kentucky and Florida. Tough next games for sure.

Ran a 5K, sorry Trent skipped the 10 . I hit a stroller push PR of 29:14 though.

Fired up my new system today. All is good.

I will catch up with journals tomorrow as I should have more free time.

[TM79]

Beauty of a session yesterday Shane. I'll take 10x110 on OHP any day. Yeah, the dawgs looked good this weekend. That was a fun game to watch. Even for us #12 UNC fans (Covid is good for something I suppose ) Glad you were able to get your work stuff caught up. Now you can get back to reading all about my week of walking on the treadmill. Nice work on that 5K! Shoot, nothing wrong with that and congrats on the PR!

[shaneinga]

Beauty of a session yesterday Shane. I'll take 10x110 on OHP any day. Yeah, the dawgs looked good this weekend. That was a fun game to watch. Even for us #12 UNC fans (Covid is good for something I suppose ) Glad you were able to get your work stuff caught up. Now you can get back to reading all about my week of walking on the treadmill. Nice work on that 5K! Shoot, nothing wrong with that and congrats on the PR!

Thank you Trent. Yep I was happy with how the defense looked and our O line was finally able to open some holes for our backs to run through.

UNC with Mack Brown coaching is looking better year to year. It's good to see them improve. Someone needs to give Clemson a challenge in that conference!

I will take any PR I can get at this point.

[shaneinga]

Great stuff. Keep it up, bro.

Thank you! I am trying.

[shaneinga]

Tuesday/Deads and Back
Weight 231.2
TM 395

Deads Hex Bar
5 x 165
5 x 205
3 x 240
3 x 280
3 x 320
3 + 360 (6)

Underhand Lat rows pause
14 x 100
12 x 110
11 x 120

Meadow BB Shrugs
12 x 245
12 x 265
10 x 275
Drop set
20 x 245 (no pause)

Landmine Rows
12 x 150
10 x 175
10 x 175
Drop
11 x 150
17 x 125

DB Curls
12 x 35
12 x 35

48:44

That’s it.

I have decided to move my workouts back to around lunch time. The extra sleep is appreciated and it will also gives me and my wife a couple of hours a night to spend together after we put my son to bed.

Mid day stress reducer is also nice!

[TM79]

Man, beautiful session there Shane. Nice and heavy on those deads and the rest looked awesome too. Man, I am so jealous of you working out at lunchtime. I would love to do that... Are you going to the gym again or just stopping in at home for lunch? That would be amazing to have extra time at night and in the morning. .....and to have a son that sleeps through the night...

[shaneinga]

Man, beautiful session there Shane. Nice and heavy on those deads and the rest looked awesome too. Man, I am so jealous of you working out at lunchtime. I would love to do that... Are you going to the gym again or just stopping in at home for lunch? That would be amazing to have extra time at night and in the morning. .....and to have a son that sleeps through the night...

Thank you Trent. I go to the house to train. It is nice to live close to work and be able to go home to do it.

Hopefully your son will start sleeping through the night soon. That is definitely rough!

[shaneinga]

Wednesday Abs/Cardio

AB Wheel
30 x 5 sets for 100 reps.

5K Row
19:45.5

Done.

[TM79]

Wednesday Abs/Cardio

AB Wheel
30 x 5 sets for 100 reps.

5K Row
19:45.5

Done.

Solid session Shane. Say that three times fast. Damned good time on that row!

[ArchAngel'73]

Suggestion from me;
try the rows (both types) first
the shrugs 2nd
and the deads last.

You will be stronger for the 3 exercises before and still be able to match your deads from the last session or better it.
just a suggestion

Very envious of the noon workouts. I remember a time when I could do all my cardio at lunch time for the day AND fed my cat. Now I just refuse to show up at work until I've been to the gym.

and props for the ab wheel work, I read that and feel the burn from over here.

[shaneinga]

Solid session Shane. Say that three times fast. Damned good time on that row!

Haha. No joke right! Thank you. I am trying!

[shaneinga]

Suggestion from me;
try the rows (both types) first
the shrugs 2nd
and the deads last.

You will be stronger for the 3 exercises before and still be able to match your deads from the last session or better it.
just a suggestion

Very envious of the noon workouts. I remember a time when I could do all my cardio at lunch time for the day AND fed my cat. Now I just refuse to show up at work until I've been to the gym.

and props for the ab wheel work, I read that and feel the burn from over here.

Thank you Brian. I will give that a try on my deads next go around.

Yeah I quit doing noon workouts when covid hit. I really like being able to get a mid day workout in. I feel stronger and it helps to blow off midday steam and break my day up as well. That is great policy!

Abs are still sore today from those!

[shaneinga]

Thursday/BP Chest/Back
Weight 229.4
TM 215

531 BP
5 x 95
3 x 135
3 x 155
3 x 175
3 + 195 (7)

Last set last/DB Rows
3 x 175/8 x 90
3 x 175/8 x 90
3 x 175/8 x 90
3 x 175/8 x 90
3 x 175/8 x 90

Dips (chest focus)/Lat Pulls
18/12 x 100
17/14 x 100
16/13x 100

Incline DB Press/SALPs
10 x 60/12 x 50
10 x 60/14 x 50
7 x 60/10 x 60

40:57

That’s it. Couldn’t workout yesterday. To damn busy. That’s the only thing that sucks about noon workouts.

I have to start squatting again. My wife said I am skinny and my ass was gone. What! LoL.

Time to put some reps in.

[shaneinga]

Sunday
Cardio
Weight 229.4
Peloton Ride
9 miles
350ish cals

Checked out the wife’s peloton this morning. It’s pretty sweet. I picked a random class off the menu. It ranks you while you are riding and I was in the top 250 out of 4500 people riding.

It is hard and is a lot like spin class. You earn rank/points by your ability to keep in range of a combination of cadence and resistance set by the trainer. The range is typically a 5-10 point scale slider that lights up if you are in it.

Some of the mid range cadence 55-65 I found myself often outside the range going faster and on the other end the 110-120 I found hard to spin the peddles that fast.

I was definitely dripping sweat and had to wipe the bike down when I was finished.

Fun new toy that is sure to get a lot of use.

[TM79]

Nice looking last two sessions Shane. Solid work lifting and really cool that you guys have a Peloton. Sounds like a fun, interactive piece of equipment. As for your wife's comments, just tell her you're trying to get back in those skinny jeans. Yeah, I could see where lifting in the middle of the day would lead to some missed sessions. Maybe split it up and do some stuff in the morning and some stuff (smaller, more manageable sessions) at lunchtime?

Was glad to pick up another W yesterday. Sorry it was against your Falcons but it looks like they are making some changes at least. At this point though, I think the Panthers are solidifying themselves as a non-Superbowl contender and also a non-Trevor Lawrence contender.

[shaneinga]

Nice looking last two sessions Shane. Solid work lifting and really cool that you guys have a Peloton. Sounds like a fun, interactive piece of equipment. As for your wife's comments, just tell her you're trying to get back in those skinny jeans. Yeah, I could see where lifting in the middle of the day would lead to some missed sessions. Maybe split it up and do some stuff in the morning and some stuff (smaller, more manageable sessions) at lunchtime?

Was glad to pick up another W yesterday. Sorry it was against your Falcons but it looks like they are making some changes at least. At this point though, I think the Panthers are solidifying themselves as a non-Superbowl contender and also a non-Trevor Lawrence contender.

Thank you Trent! LoL at skinny jeans. I don't think I would ever fit in a pair of those!

Splitting up the sessions would make sense but it would probably impact my sleep more than it is worth. This week it isn't going to matter because my early manager is on vacation so I am up early anyway.

Yeah your team definitely helped the Falcons find their way yesterday. LoL. I honestly think that they really need to clean house and get rid of Ryan, Julio and anyone else with the 28-3 SB hangover. Rip that bandaid off and move on!

We will do something stupid like win enough games to put us out of contention for Trevor Lawrence. I would be happy with either him or Justin Fields. We don't need to mess this up though and miss on both of these guys! Ryan won't want to lay down and lose on purpose though so I am sure we will find a way to screw this up.

[shaneinga]

Monday
Press/Shoulders/Triceps
Weight 231.2
TM 120

Banded warm up
Warm up triceps with light band

531 BB OHP
5 x 50
5 x 60
3 x 75
5 x 90
3 x 105
1 + 115 (8)
DB Volume work
6 x 60
12 x 50
7 x 55
Drop
6 x 45

VGrip tricep/SSLat Raises
18 x 50/10 x 35
12 x 55/ 12 x 35
12 x 60/12 x 35
Drop
10 x 50/11 x 25

Face pulls
20 x green band x 3 sets

That’s it. Decent workout.

[ArchAngel'73]

Cardio for you just got a whole lot more interesting.
and it was interesting to read too. I've seen them advertised and understand the appeal. I hope it works for you both. Has she had this thing long? What does she think of it?
My condolences on losing your azz too...just please refrain from doing booty only workouts like chicks do. I will unsub and neg.

Good lifting sessions as well. You have some solid strength and a very good work ethic.

[shaneinga]

Cardio for you just got a whole lot more interesting.
and it was interesting to read too. I've seen them advertised and understand the appeal. I hope it works for you both. Has she had this thing long? What does she think of it?
My condolences on losing your azz too...just please refrain from doing booty only workouts like chicks do. I will unsub and neg.

Good lifting sessions as well. You have some solid strength and a very good work ethic.

I actually just got it for her. Ordered back in August and it showed up last Friday. She likes it a lot. Back when we had our gym memberships one thing she liked to do was go to spin classes. With this she can do that from the house.

No chance of that with the chicks booty workouts. LoL. Squats should get the job done, but honestly I have been avoiding them like the plague right now. I know what leg day is going to mean for me, and it is going to be painful. Not so much for my knee but the DOMS are going to be epic.

Appreciate it. I don't feel like I have ever been strong but I keep showing up regardless.

[TM79]

Way to get it done on OHP! Seriously good set at 115. The rest of it looked good as well. I still think working out in the morning is the way to go if you can manage it, but certainly don't blame you for wanting to get some more sleep. I like splitting it up, personally. But won't do it most of the time because work tends to spill over and keep me from doing stuff during the day. At least we aren't like Mark Whalburg, waking up at 1:00AM to workout?!?!? WTF??? I don't know what that dude's taking but I need some of it.

[shaneinga]

Way to get it done on OHP! Seriously good set at 115. The rest of it looked good as well. I still think working out in the morning is the way to go if you can manage it, but certainly don't blame you for wanting to get some more sleep. I like splitting it up, personally. But won't do it most of the time because work tends to spill over and keep me from doing stuff during the day. At least we aren't like Mark Whalburg, waking up at 1:00AM to workout?!?!? WTF??? I don't know what that dude's taking but I need some of it.

Thank you Trent. I hear you on getting it done early in the morning. No way am I hitting it at 1:00 AM. I guess if you are a movie star you can probably find more time for an afternoon nap than the rest of us regular Joes. Of course, he might just be that crazy too!

[shaneinga]

Tuesday/Deads and Back
Weight 230.8
TM 395

Meadow Hex bar Shrugs
14 x 225
12 x 245
12 x 265
Drop
20 x 225 no pause

Landmine Rows
12 x 150
12 x 175
12 x 175

Deads Hex Bar
5 x 225
3 x 275
5 x 300
3 x 340
1 + 380(5)

Underhand Lat rows pause
12 x 100
12 x 120
12 x 120

DB Curls
8 x 40
9 x 40

That’s it. Tried putting deads later in my sets abs it did seem to help. Thanks Brian.

It also came with the added benefit of being already warmed up so I skipped some lighter warm up sets to save time loading/unloading the bar. I also used the hex bar for shrugs for the same reason. It’s not called a trap bar for nothing.

[TM79]

Nice looking session Shane. Interesting idea about putting deads later in the session. I would try it by I super set everything anyway, Lol. Nice job brother!

[shaneinga]

Nice looking session Shane. Interesting idea about putting deads later in the session. I would try it by I super set everything anyway, Lol. Nice job brother!

Thank you Trent. I think the idea behind it is that the deads are taxing and moving them later in the session allows for the intensity to be used on the other lifts without wearing myself out before I get to them.

I know, you love those SS! I like them to but I am to lazy to SS anything with the big 3. LoL.

[TM79]

Thank you Trent. I think the idea behind it is that the deads are taxing and moving them later in the session allows for the intensity to be used on the other lifts without wearing myself out before I get to them.

I know, you love those SS! I like them to but I am to lazy to SS anything with the big 3. LoL.

I hear that. Sounds like solid reasoning to me. I would probably do the same thing. I superset to save time mainly, but that seems to get counter productive if you are loading plates all over the place... Plus your deads are way more taxing than mine.

[shaneinga]

I hear that. Sounds like solid reasoning to me. I would probably do the same thing. I superset to save time mainly, but that seems to get counter productive if you are loading plates all over the place... Plus your deads are way more taxing than mine.

Yeah plate loading definitely comes into play as well. If you load enough though I think you can count it as cardio.

[shaneinga]

Wednesday Abs/Cardio
Weight 231

Ab wheel
30
30
30
40
50

5K Row
21:03 slooow today

Dragging azz today but I got it done.

[TM79]

Wednesday Abs/Cardio
Weight 231

Ab wheel
30
30
30
40
50

5K Row
21:03 slooow today

Dragging azz today but I got it done.

Hey man, you got it done though. Solid work. I've been feeling rough this week too. Maybe its something going around... Way to get after it brother!