Shane's Journal

[TM79]

Solid last two sessions Shane. Nice bench reps and a great calorie dump on the elliptical. Damn, you're going in at 5:00AM and working 6 days per week? Yeah, I' wouldn't be training much with that schedule. Good on you for getting it in brother.

[shaneinga]

Solid last two sessions Shane. Nice bench reps and a great calorie dump on the elliptical. Damn, you're going in at 5:00AM and working 6 days per week? Yeah, I' wouldn't be training much with that schedule. Good on you for getting it in brother.

Thanks Trent. I guess I wasn't clear on the past post. I am going into the gym at 5 am and then off to work after. It isn't going in early that is wearing me down, it is the combination of working 6 days with going in early to the gym that has me wore out.

Going to change one variable and try to get a couple more hours of sleep daily.

[shaneinga]

Pull
Weight 234

Sumos (531)
5 x 145
3 x 175
5 x 225
3 x 250
1 + 280 (8)

Pull Ups
5 x BW x 5
Assisted
10 x 150 x 2

EZ Curls
10 x 70 x 3

BB Rows
5 x 135 x 5

That is it. Tried for a quick late afternoon session today. I like the BB Rows and plan to keep them in my plan but keep them light.

On another note, this rain sucks. It has been raining here for what seems like forever. It is supposed to clear out this weekend, which is will be just in time for our annual autism walk.

[shaneinga]

Bike (Gym Cycle Class Bike)
Weight 232.
10.4 Miles
445 Cals
35 Minutes

Company Thanksgiving lunch today. I don't expect to come in lighter than 232 tomorrow.

[PtReyesGreg]

Nice workout yesterday and cardio today Shane. It looks like you're kicking butt on all fronts man. Great job hitting 8 on your 1+ set of sumos man...that's good work right there.

Enjoy the Thanksgiving lunch...I'm jealous!

[shaneinga]

Nice workout yesterday and cardio today Shane. It looks like you're kicking butt on all fronts man. Great job hitting 8 on your 1+ set of sumos man...that's good work right there.

Enjoy the Thanksgiving lunch...I'm jealous!

Thanks Greg. Lunch was awesome.

[Cantplankwell]

Bike (Gym Cycle Class Bike)
Weight 232.
10.4 Miles
445 Cals
35 Minutes

Company Thanksgiving lunch today. I don't expect to come in lighter than 232 tomorrow.

Good work on the riding...this was a spin bike?


I had to laugh when I read the lunch comment, sitting here eating my big greasy burger.

[shaneinga]

Friday
Legs
Weight: I don't need that type of negativity in my life.

Boring leg day today. I basically went in and did a crap ton of lunges and air squats. Also did my same 4 round tri set of kb swings, step ups and reverse crunches. Finished it off with a little BB back squats. Nothing heavy, definitely not hard but it got the sweat pouring.

Taking next week off as a deload and I am headed up to Nashville next Wednesday to see family.

When I get back I will see how far I am from my goal for Christmas.

Have a good rest of your week and a great Thanksgiving everyone!

[PtReyesGreg]

Good idea about ignoring the body weight negativity...gotta focus on the positives, especially heading into a week of holiday feasts.

You're a better man than me hitting a ton of air squats and lunges. I like to think about doing lunges...it's the actually "doing" them part where my plan falls apart.

Enjoy your deload week!

[TM79]

Couple of good sessions before vacation Shane. 8x280 on sumos?!?!? Saw the IG post about the autism walk too. Nice job there. Hope y'all are enjoying Nashville and some well-deserved time off. Looking forward to my long weekend coming up. That's for sure.

[shaneinga]

Good idea about ignoring the body weight negativity...gotta focus on the positives, especially heading into a week of holiday feasts.

You're a better man than me hitting a ton of air squats and lunges. I like to think about doing lunges...it's the actually "doing" them part where my plan falls apart.

Enjoy your deload week!

Thanks Greg. Deload went as planned. I did nothing. LOL.

Couple of good sessions before vacation Shane. 8x280 on sumos?!?!? Saw the IG post about the autism walk too. Nice job there. Hope y'all are enjoying Nashville and some well-deserved time off. Looking forward to my long weekend coming up. That's for sure.

Thanks Trent. Autism walk went well, except my buddy and I decided to sprint/race each other for about a 100 yards that fawked my knee up. Oh well, we beat last years time so that was a plus.

Hopefully you enjoyed the long Thanksgiving day weekend.

[shaneinga]

Push
Weight 237

531 BP
5 x 95
5 x 115
3 x 140
5 x 150
5 x 175
5 + 200(8)

Pec Deck
12 x 150
12 x 180
10 x 210
4 x 240

Dips
10,10,10,10,8

HS OHP
12 x 45
10 x 55
8 x 65
5 x 75

HS Double AB Crunch/SS Diamond Pushups
15 x 60 x 5/10 x 5 girl style on knees, smoked the triceps.

That is it.

Knee is fawked from racing my friend. We jogged for a mile and raced on a track about a 100 yards. Not sure what I did, but the good news is it feels a little better day to day but it really is something that needs to be fixed. It might be out of place again so I am going to let the chiro play with it and if it isn't something she can put back in place I will schedule an appointment.

Worse news is I am having to have half of my thyroid removed. They found a lump when doing a chest scan. A couple tests later and they come back saying it needs to go before it becomes life threatening. Good news is as far as the big c word goes this one is the best one to have. Bad news is it is still fawking surgery and I am going to be out of commission for 2 weeks. At least that is Dr. orders. I told him I could take maybe a week off work, 2 is not happening.

Hoping to get it done by the end of the year to get it over with and because my deductible is about paid off this year.

Anyway. Thanksgiving was great, went up to visit family and my son and his cousins fought the whole time over a toy no one REALLY wanted. LoL.

[TM79]

Nice job on the upper body session today Shane. Impressive sets on all of it. Sorry to hear about the knee and definitely sorry to hear about the thyroid situation. Hopefully they can get the bad part removed and you will be back up and at 'em in no time. Overall, it sounds like a pretty good prognosis. Either way, I'll be praying for a successful surgery and a fast and complete recovery.

[PtReyesGreg]

Shane I'm sorry to hear about the thyroid. It sounds like they caught it early though and the surgery should clear you up. Two weeks out of comission is not too bad in the grand scheme of things. I'll be sending positive thoughts and prayers your way my man.

Sorry to hear about the knee too. Hopefully the chiropractor can fix you up on that. There is a great yoga video I do for my IT bands that has helped my knee/hip pain a lot. Unfortunately they took it down from YouTube. I'll keep my eyes out if I see anything similar. One of the best things about it was its only 15 minutes long...short and sweet.

Good looking workout too. Nice job with the 8 reps on your top bench set. Super strength on the pec deck...240 on your top set there is big time strong. Those diamond pushups are killers...good job getting those in there.

[shaneinga]

Nice job on the upper body session today Shane. Impressive sets on all of it. Sorry to hear about the knee and definitely sorry to hear about the thyroid situation. Hopefully they can get the bad part removed and you will be back up and at 'em in no time. Overall, it sounds like a pretty good prognosis. Either way, I'll be praying for a successful surgery and a fast and complete recovery.

Thank you Trent. Prayers are appreciated.

[shaneinga]

Shane I'm sorry to hear about the thyroid. It sounds like they caught it early though and the surgery should clear you up. Two weeks out of comission is not too bad in the grand scheme of things. I'll be sending positive thoughts and prayers your way my man.

Sorry to hear about the knee too. Hopefully the chiropractor can fix you up on that. There is a great yoga video I do for my IT bands that has helped my knee/hip pain a lot. Unfortunately they took it down from YouTube. I'll keep my eyes out if I see anything similar. One of the best things about it was its only 15 minutes long...short and sweet.

Good looking workout too. Nice job with the 8 reps on your top bench set. Super strength on the pec deck...240 on your top set there is big time strong. Those diamond pushups are killers...good job getting those in there.

Thank you Greg. They did catch it early and for that I am definitely grateful. I found a Jeff Cavaliere video on the IT band. He says you really can't roll the IT band in an effective way but instead you need to get into the hip joint with something like fat grips and roll the muscle while contracting it by straightening your leg.

Here is the video. Now I just need to do the damn exercises.

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

[shaneinga]

Pull

Pull Ups
4,4, elbow is killing me. Fawk I am getting old.

Nautilus X Pload Lat Pulls
12 x 70 per side
10 x 80
10 x 90
10 x 100
7 x 110

Deads (Conventional)
5 x 135
5 x 225
5 x 275
3 x 315
1 x 350
1 x 365 (Moved Fast )
3 x 315
5 x 275
5 x 225

Chest Supported DB Rows
12 x 55
10 x 60
8 x 65
6 x 70

Seated Ab Crunch Machine/SS EZ Curls (Light because of Elbows)
15 x 125 x 4/15 x 30 x 4

That is it. Wanted to pull conventional today to see how they felt and to take it easy on stress on my inner knees. Pull ups were a no go. Elbow is giving me a bunch of grief. Once I get back into ketosis I have noticed that inflammation is much lower and my joints hurt a lot less. Hoping that fixes some of these elbow issues as it has in the past.

That is it.

[Cantplankwell]

Pull

Pull Ups
4,4, elbow is killing me. Fawk I am getting old.

Deads (Conventional)
5 x 135
5 x 225
5 x 275
3 x 315
1 x 350
1 x 365 (Moved Fast )
3 x 315
5 x 275
5 x 225

That is it. Wanted to pull conventional today to see how they felt and to take it easy on stress on my inner knees. Pull ups were a no go. Elbow is giving me a bunch of grief. Once I get back into ketosis I have noticed that inflammation is much lower and my joints hurt a lot less. Hoping that fixes some of these elbow issues as it has in the past.

That is it.

I get you on the elbow pain, right now I am avoiding chins because of this I am all arms...no lats there...it kills me.

Those are real nice DL #s. I would be super happy to have 1 rep at 315. I got up to 285x1 on the 5/3/1 program before switching to what I am doing now.

Good work all around!!

[PtReyesGreg]

Thank you Greg. They did catch it early and for that I am definitely grateful. I found a Jeff Cavaliere video on the IT band. He says you really can't roll the IT band in an effective way but instead you need to get into the hip joint with something like fat grips and roll the muscle while contracting it by straightening your leg.

Here is the video. Now I just need to do the damn exercises.

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

That's interesting. I might have to give that a try sometime. I've got some fat grips that I could use for that. Like you, though, I just have to make myself do them.

[TM79]

Good looking session yesterday Shane. Sorry to hear about the elbow pain. I'm having pain in tons of places right now if it makes you feel any better. Very very strong on those DLs! If 365 is moving fast then something is definitely going right.

[shaneinga]

I get you on the elbow pain, right now I am avoiding chins because of this I am all arms...no lats there...it kills me.

Those are real nice DL #s. I would be super happy to have 1 rep at 315. I got up to 285x1 on the 5/3/1 program before switching to what I am doing now.

Good work all around!!

I suffer from the same issue. Getting my lats to fire while doing pull ups has always been an issue. If you would have stuck with it you would have surpassed 315 by now, no doubt about it. It will be there for the taking anytime you want to go back and get it.

That's interesting. I might have to give that a try sometime. I've got some fat grips that I could use for that. Like you, though, I just have to make myself do them.

I purchased some fat grips and plan to do it tomorrow while being lazy around the house.

Good looking session yesterday Shane. Sorry to hear about the elbow pain. I'm having pain in tons of places right now if it makes you feel any better. Very very strong on those DLs! If 365 is moving fast then something is definitely going right.

It doesn't make me feel any better, but at least we can cry on each others shoulder and talk about the good old days. LoL.

365 felt better than I thought it would.

[shaneinga]

Bike
10 miles
32:01
555 Cals

[PtReyesGreg]

Did you use the fat grips yet?

[shaneinga]

Did you use the fat grips yet?

I did play with them some. It was definitely not an enjoyable or fun experience. LOL.

[shaneinga]

Monday
Push 1

BP 531
Top set was 3 + 210 (6)

Pec Deck
12 x 180
12 x 210
8 x 240
6 x 240

Dips
10,10,10,10,8

DB OHP
12 x 40
10 x 45
8 x 50
6 x 55

That is it. Ran out of time.

Tuesday
Weight 237
Cardio
Bike
10 Miles
32:02
500 Cals

That is it. Bumped up a gear to keep me in the 300 watt range during my HIIT sets.

[PtReyesGreg]

Good looking workout yesterday Shane. That looks like an effective chest/tri/shoulder blast there. Way to finish it up too with the bike. That'll burn the calories for sure.

[shaneinga]

Good looking workout yesterday Shane. That looks like an effective chest/tri/shoulder blast there. Way to finish it up too with the bike. That'll burn the calories for sure.

Thanks Greg. I am trying.

[shaneinga]

Pull
Weight 236

Deads (531)
Top set 3 + 315 (6) had more in the tank but grip was about done here.

Pull Ups
5,5,5,5,5

Facepulls (Low)
20 x 25
20 x 30
16 x 35
12 x 42.5

Chest Supported DB rows
12 x 55
10 x 60
8 x 65
6 x 70

Assisted Neutral Grip Pull ups
12 x 150
10 x 150
8 x 150
8 x 150
Done on little rest between sets

EZ Curls
10 x 40
10 x 50
10 x 60

That is it.

[PtReyesGreg]

Great looking workout today Shane. Nice job getting reps on your 3+ set on deads. Anytime you can double up your +set that is awesome.

[Cantplankwell]

Pull
Weight 236

Deads (531)
Top set 3 + 315 (6) had more in the tank but grip was about done here.

Pull Ups
5,5,5,5,5

Facepulls (Low)
20 x 25
20 x 30
16 x 35
12 x 42.5

Chest Supported DB rows
12 x 55
10 x 60
8 x 65
6 x 70

Assisted Neutral Grip Pull ups
12 x 150
10 x 150
8 x 150
8 x 150
Done on little rest between sets

EZ Curls
10 x 40
10 x 50
10 x 60

That is it.

As usual consistent work!

Do the Assisted Neutral Grip pull ups irritate your elbows? I have never tried this move.