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Thread: Shane's Journal

  1. #1741
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Nice session yesterday Shane! Very solid sets on OHP and I have to say that the Arnolds impressed me the most. 5(10x40) is straight up manly. I usually do 6-8 reps at that weight. Another great session in the books!
    Thank you Trent. It helps to have your back supported on OHP moves. My Arnold presses I have my back supported so it is not to bad. Glad you like the shadow boxing!

    Originally Posted by PtReyesGreg View Post
    Like Trent said, good looking workout yesterday Shane. Strength is looking good on the BB OHP and on the Arnolds. I like the look of that workout.

    I hate it when a phone call comes in during a workout. I'm always torn about whether to answer it or not, but if I don't it just winds up weighing on me afterward anyway LOL.
    Thank you Greg. My pressing seems to be stuck right now. I really should probably try to gain some weight but honestly I am not willing to gain weight to gain strength right now.

    Agreed on the phone call, I had already missed their call once that day so I needed to pick up the second time.
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    Abs/Leg Rehab
    Weight 244

    5 rounds

    Ab wheel
    15 reps

    Air squat
    15 reps

    VMO
    15 reps

    Hip circle
    15 reps

    xxxxx

    BB Squat
    8 x bar
    5 x 95


    Felt ok. Knee itself doesn’t really hurt but behind my knee does still hurt.
    Going to take some time.

    Was nice to get a BB on my back again even if it was light.
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    Yeah Shane! Glad to see some squatting going on. Also glad to hear that you had minimal pain. I have no doubt that very soon you will be back to making me look like a 12 year old girl doing squats and deads.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
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  4. #1744
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    Originally Posted by TM79 View Post
    Yeah Shane! Glad to see some squatting going on. Also glad to hear that you had minimal pain. I have no doubt that very soon you will be back to making me look like a 12 year old girl doing squats and deads.
    Thank you Trent. I have a long way to catch back up to you and your 3 plate squat! I am hoping to get there this year before I have to go get my next surgery.
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  5. #1745
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    Arms
    Yep, you read that right. An arm day!
    Weight 244.6

    Warm up triceps/elbows with blue band

    Ez Curls
    20 x 30 PWO warm up
    12 x 60
    10 x 70
    5 x 90
    4 x 90

    Dips
    20
    20
    19

    Seated incline bench hammer curls
    14 x 20
    9 x 30
    11 x 30

    Wrist curls front
    20 x 20 PWO
    13 x 30
    11 x 30

    Wrist curls back
    30 x 30 PWO
    19 x 40
    17 x 40

    Skull crushers
    14 x 40 PWO
    12 x 50
    9 x 60

    46:14

    I figured why not throw an arm day in the mix?
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    Love that manly bro/arm session Shane! Solid work there. And sh!t I hear you curling 45 lb plates! Hopefully your shirts can still contain those guns after this session.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
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    Great job on your last 2 workouts Shane. That's great to see you able to do some squats like that. I'm happy for you but also super jealous.

    Gotta love the arm day. Sun's out guns out as they say...
    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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  8. #1748
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    Originally Posted by TM79 View Post
    Love that manly bro/arm session Shane! Solid work there. And sh!t I hear you curling 45 lb plates! Hopefully your shirts can still contain those guns after this session.
    Thank you Trent. Yeah I was surprised to on the ez curls. I just kept adding weight abs was able to get some decent reps there!
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    Originally Posted by PtReyesGreg View Post
    Great job on your last 2 workouts Shane. That's great to see you able to do some squats like that. I'm happy for you but also super jealous.

    Gotta love the arm day. Sun's out guns out as they say...
    Thank you Greg. It felt good to do some kind of leg work even if it was light it was very effective. The combination of all those air squats and even those light squats were enough to give me some DOMs this week.
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    BP/Chest
    Weight 245
    TM 220
    531 BP
    5 x 95
    5 x 135
    3 x 140
    3 x 155
    3 x 175
    3 + 195(9)
    Best BP set in awhile

    Facepulls Black Band/ Boxing
    20/ 2 minutes
    20/2 minutes
    20/ 2 minutes

    BBB Incline DB Press
    10 x 50
    10 x 50
    10 x 50
    10 x 50
    10 x 50
    Bump 5

    DB fly
    10 x 50
    12 x 50
    10 x 50

    100 push ups
    15,15,10,10,10,10,10,10,11
    101

    55 minutes

    That’s it. I like ending chest day with a 100 push ups. Definitely no doubt when you finish those you worked your chest.
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  11. #1751
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    Back
    Weight 245

    Warm up
    Row
    2000 meter
    8:26


    BB Row
    12 x 135
    12 x 165
    Belt and straps
    6 x 185
    10 x 185

    Lat Pulls Wide
    12 x 110
    10 x 120
    10 x 120

    Seated 75 pound KB Shrugs
    30 rapid reps
    30
    30
    RP
    10

    D ring lat pulls (iso)
    10 x 60
    10 x 60
    8 x 60

    RDL
    12 x 135
    8 x 185
    8 x 185


    60 minutes with warm up

    Decent workout today. Rowed using my legs, didn’t break into the 7s at 2K but not bad for my knee still being sore.
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    Great couple of workouts Shane! Solid set at 195 on BP. I love the push-ups to finish your session too. Solid work today as well. You popped up so quick on those RDLs I'm surprised you didn't lift off into orbit. Glad you got some rowing in as well. Stay after it brother!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
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    Originally Posted by TM79 View Post
    Great couple of workouts Shane! Solid set at 195 on BP. I love the push-ups to finish your session too. Solid work today as well. You popped up so quick on those RDLs I'm surprised you didn't lift off into orbit. Glad you got some rowing in as well. Stay after it brother!
    Thank you Trent! Push up finisher will stay.

    It felt good to hit that row and to use my feet.

    I am trying man!
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    Monday
    Press/Shoulders
    Weight 244
    TM 130

    Banded warm up

    531 seated BB OHP
    5 x 55
    5 x 65
    3 x 80
    3 x 95
    3 x 105
    3 + 120 (7)

    Incline rear delt fly
    12 x 25
    12 x 25
    12 x 25
    Partials to failure

    DB Volume work Arnold’s
    10 x 45
    10 x 45
    10 x 45
    8 x 45
    9 x 45

    Seated lat raises
    12 x 25
    12 x 25
    12 x 25
    Partials to failure

    Seated front Raises
    12 x 25
    12 x 25
    10 x 25

    47:33

    That’s it. Decent workout. Going to try to do some light legs again tomorrow.
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    Great looking session yesterday Shane! That is heavy as crap on seated OHP. That is one lift that I will not attempt after dislocating my shoulder in the gym doing it a long time ago. Solid work on those Arnolds as well. Great job brother!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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    Good looking workouts recently Shane. Both your bench and OHP 3+ sets looked strong with lots of reps. Great job on back day too. It looks like you're feeling strong and the knee is solid. I'd say you're firing on all cylinders now!
    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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  17. #1757
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Great looking session yesterday Shane! That is heavy as crap on seated OHP. That is one lift that I will not attempt after dislocating my shoulder in the gym doing it a long time ago. Solid work on those Arnolds as well. Great job brother!
    Thank you Trent. Unfortunately all my BB OHPs have to be done seated as my ceiling is not tall enough to do them standing. I do worry about that at times but I do them inside my power rack and on my heavy sets I put up safeties in case I need to dump it.

    Originally Posted by PtReyesGreg View Post
    Good looking workouts recently Shane. Both your bench and OHP 3+ sets looked strong with lots of reps. Great job on back day too. It looks like you're feeling strong and the knee is solid. I'd say you're firing on all cylinders now!
    Thank you Greg. This weight that I am at seems to be a good strength gaining weight but as far as composition goes I am to fat. Such is life with lifting weights.

    I wish the knee was good to go. It gets a little better week to week though so I am hoping by early March I will be back to little to no knee pain.
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    Skipped my leg day yesterday. I did walk 12500 steps yesterday and that is about 3000 more than I wanted to do. Going to take it easy today as well and hit an arm workout. I go back to the vein clinic tomorrow to get another scan to see how the clots are doing. I have one spot that is still sore but for the most part my legs have improved a lot. Hoping for good news that they are gone and I am able to start doing some more intense Peloton cardio soon.
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    LOL, I hear you on the seated OHP. In our last garage the tops of the plates would be like 2"-3" from the ceiling but you are a taller guy so that probably limits you. Maybe you could take some drywall out where you would do that lift if the plates would comfortably land between the floor trusses? There may be some plumbing and electrical wires running through there too though so maybe only do that if you're feeling really bored. I will start tearing out drywall in my house in the blink of an eye. Then I have to spend like two days fixing it...

    Don't blame you on skipping leg day. Hopefully you can get some good news tomorrow and can get back to the leg work and cardio.
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  20. #1760
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    Originally Posted by shaneinga View Post
    Skipped my leg day yesterday. I did walk 12500 steps yesterday and that is about 3000 more than I wanted to do. Going to take it easy today as well and hit an arm workout. I go back to the vein clinic tomorrow to get another scan to see how the clots are doing. I have one spot that is still sore but for the most part my legs have improved a lot. Hoping for good news that they are gone and I am able to start doing some more intense Peloton cardio soon.
    Good luck at the vein clinic tomorrow! Like you mentioned in my journal it's good to have the wisdom to take it easy when the body dictates. In the long run, that'll get us further than pushing ahead regardless...at least that's what I'm hoping.
    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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  21. #1761
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    LOL, I hear you on the seated OHP. In our last garage the tops of the plates would be like 2"-3" from the ceiling but you are a taller guy so that probably limits you. Maybe you could take some drywall out where you would do that lift if the plates would comfortably land between the floor trusses? There may be some plumbing and electrical wires running through there too though so maybe only do that if you're feeling really bored. I will start tearing out drywall in my house in the blink of an eye. Then I have to spend like two days fixing it...

    Don't blame you on skipping leg day. Hopefully you can get some good news tomorrow and can get back to the leg work and cardio.
    LoL. Yeah, the problem on mine is that I am tall enough to press an empty BB into the trusses so I am really screwed. Next house will have room, hopefully, but if that is the only thing missing it will be hard to convince the wife that we can't buy the house because I can't do SOHP's in it.

    Unfortunately I am going to have to hold off awhile longer on doing any intense leg work.

    Originally Posted by PtReyesGreg View Post
    Good luck at the vein clinic tomorrow! Like you mentioned in my journal it's good to have the wisdom to take it easy when the body dictates. In the long run, that'll get us further than pushing ahead regardless...at least that's what I'm hoping.
    Thank you Greg. I agree, long term thinking is definitely something we need to consider. Of course I wish I would have done more of that when I was younger!
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  22. #1762
    Registered User shaneinga's Avatar
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    Arms
    Biceps and Triceps
    Weight 244

    Warm up triceps/elbows with blue band

    Ez Curls
    20 x 30 PWO warm up
    12 x 60
    6 x 90
    6 x 90

    Dips
    20
    20
    21

    Seated incline bench hammer curls
    5 x 35 to heavy
    12 x 25
    16 x 25

    Wrist curls front
    16 x 30 PWO
    12 x 35
    12 x 35

    Wrist curls back
    20 x 50 PWO
    14 x 60
    15 x 60

    Skull crushers
    10 x 60 PWO
    8 x 70
    10 x 70

    33:19

    Decent day. Gained some reps and added some weight here and there. Blazed through it today as it was much more planned and organized.

    No dice on leg day for awhile. Clots are still there and have not shrunk. My leg doesn’t hurt near as bad though so whatever I am doing is working. Plan is 3 months total on blood thinner, take it easy on workouts, and go back to see him in 2 months. Boo!!
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  23. #1763
    Registered User PtReyesGreg's Avatar
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    Sorry to hear about the blood clots Shane. It sounds like a good plan to take care of them though.

    Great looking arm day. Makes me realize I need to step up my game some and get some more total volume in. I was watching some Dr. Andy Galpin videos on hypertrophy and I need to up my total sets to the range of what you've got there. Nice job!
    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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  24. #1764
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Sorry to hear about the blood clots Shane. It sounds like a good plan to take care of them though.

    Great looking arm day. Makes me realize I need to step up my game some and get some more total volume in. I was watching some Dr. Andy Galpin videos on hypertrophy and I need to up my total sets to the range of what you've got there. Nice job!
    Thank you Greg. I guess this is pretty standard care for these things. The biggest worry is them breaking off and going to the lungs, which is why I kind of have to take it easy.

    I was listening to Iron Culture podcast today and they were talking a lot about individual specificity and how each person is different in term of volume needs, recovery, and response to training. Additionally, not only can each person be different from person to person but also each individual can have different training needs for upper and lower body.

    I know my lower body responded really well to training more often. When I was squatting 3 days per week my legs were really making huge progress. To bad my knees couldn’t keep up.
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  25. #1765
    Registered User shaneinga's Avatar
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    BP/Chest
    Weight 245
    TM 220
    531 BP
    5 x 95
    5 x 135
    3 x 140
    5 x 165
    3 x 185
    1 + 205 (8)
    1RM 256

    Facepulls Black Band
    20
    20
    20
    Knee hurting, no boxing today

    BBB Incline DB Press
    10 x 55
    10 x 55
    10 x 55
    10 x 55
    11 x 55
    Bump 5

    DB fly
    10 x 55
    10 x 55
    12 x 55
    Bump 5

    100 push ups
    15,15,15,15,10,10,10,12
    102

    55 :32

    Done. Worked yesterday. We are really busy and I am down 5 people to quarantine protocols at work. That puts me doing grunt work. I spent 8 hours on my feet yesterday standing, twisting, stacking 50 pound boxes of electrical boxes that we paint red. Leg was pretty jacked when I got home but ice and Tylenol has it feeling better today. Still not good enough to do much cardio but enough to throw some weights around.
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  26. #1766
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    I know my lower body responded really well to training more often. When I was squatting 3 days per week my legs were really making huge progress. To bad my knees couldn’t keep up.
    Consider periodizing your frequency. Often the recovery curves for muscles and connective tissues aren't the same length. You can push the higher frequency, get the gains, then fall back to a lower frequency so your soft tissues can recover before doing it again.
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  27. #1767
    Still Pounding! TM79's Avatar
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    Great looking upper sessions Shane! Solid numbers on those. Very sorry to hear that the clots are still there. Hopefully they will be gone soon enough. In the mean time, just keep pounding away anyway you can. Sorry work has been so crazy too. There is nothing worse than having to work through an injury. We don't get paid like pro athletes so when we work through injuries its just to make ends meet. Oh well, I suppose that's the way it is. LOL on the OHP/ceiling height. I knew you were tall but didn't no I was talking to the caucasian Wilt Chamberlain in here.

    Edit: Forgot to mention that blue9steel brings up a great point with periodization of frequency. I was thinking, I may be able to squat multiple times a week for one-two weeks but that's probably it. Switching back to once per week might make that more doable. Good idea there.
    Last edited by TM79; 01-25-2021 at 10:32 AM.
    All-Time PR's and Info:
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  28. #1768
    Registered User PtReyesGreg's Avatar
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    Nice workout yesterday Shane. Looks like you're making good progress on bench. That weight on the flys is something else...you're gonna be a mass monster like Dorian Yates (I've been watching some of his videos lately and he as always pushing for a little bit more on all his exercises).

    Sorry it's been so busy at work. Hopefully your crew gets healthy and gets back in 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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  29. #1769
    Registered User shaneinga's Avatar
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    Originally Posted by blue9steel View Post
    Consider periodizing your frequency. Often the recovery curves for muscles and connective tissues aren't the same length. You can push the higher frequency, get the gains, then fall back to a lower frequency so your soft tissues can recover before doing it again.
    Yeah, that makes sense. I can't wait until I can actually get back to training legs. This sh!t is ridiculous right now.


    Originally Posted by TM79 View Post
    Great looking upper sessions Shane! Solid numbers on those. Very sorry to hear that the clots are still there. Hopefully they will be gone soon enough. In the mean time, just keep pounding away anyway you can. Sorry work has been so crazy too. There is nothing worse than having to work through an injury. We don't get paid like pro athletes so when we work through injuries its just to make ends meet. Oh well, I suppose that's the way it is. LOL on the OHP/ceiling height. I knew you were tall but didn't no I was talking to the caucasian Wilt Chamberlain in here.

    Edit: Forgot to mention that blue9steel brings up a great point with periodization of frequency. I was thinking, I may be able to squat multiple times a week for one-two weeks but that's probably it. Switching back to once per week might make that more doable. Good idea there.
    Thank you Trent. I don't know if it I am that tall or my ceiling is that short. LoL. Yeah he does bring up good points. Once I can get back to actually really pushing it in the gym again I will look at my programming.

    Originally Posted by PtReyesGreg View Post
    Nice workout yesterday Shane. Looks like you're making good progress on bench. That weight on the flys is something else...you're gonna be a mass monster like Dorian Yates (I've been watching some of his videos lately and he as always pushing for a little bit more on all his exercises).

    Sorry it's been so busy at work. Hopefully your crew gets healthy and gets back in there.
    Thank you Greg. Man I wish! The flys are not that bad, I really control the range of motion on those and concentrate on the contraction. It allows me to get pretty heavy without fearing injury. Thanks again, I am hoping this is all behind us all very soon!
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  30. #1770
    Registered User shaneinga's Avatar
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    Back
    Weight 245

    BB Row
    12 x 135
    12 x 165
    Belt and straps
    10 x 185
    10 x 185
    Drop
    12 x 155

    Lat Pulls Wide
    12 x 115
    11 x 125
    11 x 125

    Seated 75 pound KB Shrugs
    30 rapid reps
    30
    30

    V Grip lat pulls
    12 x 125
    8 x 135
    7 x 135

    That’s it. Skipped RDLs as the back of my leg was sore.

    Sorry for the lack of being in journals this week. Work has been crazy. I just got back 2 guys from Covid on Monday, father and son who work for me who tested negative and were able to come back to work after only having cold like symptoms last week. The son came back from lunch on Tuesday and said he couldn't taste his lunch. So, after getting those 2 back I immediately went back to being short. We run production lines, think assembly line type of work, so any missing people is substantial.

    Going to TRY to get my shoulder workout in today.
    Last edited by shaneinga; 01-28-2021 at 04:59 AM.
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