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Thread: Shane's Journal

  1. #1861
    Registered User shaneinga's Avatar
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    Back/Shoulder combo workout

    Pull ups/ Lat Raises
    5/15 x 15
    5/15 x 15
    5/10 x 25
    6/14 x 25

    Seated DB OHP/V Grip Lat pulls
    15 x 35/12 x 105
    12 x 45/12 x 105
    14 x 45/12 x 105

    KB Front raise
    15 x 35
    20 x 35
    20 x 35


    29 minutes.

    That’s it. That KB front raise was interesting. I saw a guy in IG doing them and thought they were smart to try. They are like a plate raise.

    I was able to get my first round of the Pfizer COVID vaccine yesterday. I go back April 7th for my second dose. Arm is sore today but other than that I feel normal. Wife and I are both vaccinated. I told her we are on our way to being COVID killing cyborgs. LoL.
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    Nice session this morning brother. Strong work on the pull-ups and seated DB OHP. Nice job trying those KB raises too. Sounds like a good exercise. I hear you on the vaccine. I don't think we are going to get it but I understand why people would get it.
    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
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  3. #1863
    me>you ArchAngel'73's Avatar
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    In regards to your weight loss I got 2 things. #1, we're not in our 20's or 30's anymore. Sounds cliche, but I'm noticing that same thing. It (fat) doesn't come off like it used to. We older, that means we have to work harder or diet harder to get the same results. We are not that old, but it doesn't mean some of our body's abilities haven't decreased.
    #2 I got this from Layne...if your serious, don't risk eyeballing your food. Weigh it. I hated doing it but in the end, he was right. That whole "if you're serious" part was like a kick to the ballz for me at the time but I remembered it it because that bluntness has truth to it. Just trying to get you through this plateau, no offence intended.

    I'm glad you started the vaccine. Even on the front line here, I have no news. Canada is sucking at this vaccine roll out.

    and yay for a new exercise! I'd imagine you can do a lot of "new" stuff with a KB.
    If you look up Pavel Tsatsouline you'll find all sorts of stuff on youtube. This dude was introducing KB training to North America when I 1st started lifting, known as "the father of the kettlebell". I know f all about KB's, but if I wanted to know, I'd research him.
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  4. #1864
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by ArchAngel'73 View Post
    and yay for a new exercise! I'd imagine you can do a lot of "new" stuff with a KB.
    I picked up an adjustable KB Handle a while back to go with my Ironmind set and swings have made a nice addition to my routine.
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  5. #1865
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    Originally Posted by TM79 View Post
    Nice session this morning brother. Strong work on the pull-ups and seated DB OHP. Nice job trying those KB raises too. Sounds like a good exercise. I hear you on the vaccine. I don't think we are going to get it but I understand why people would get it.
    Thank you Trent. KB front raises are nice. They seem more natural than a plate raise. Yeah vaccines are definitely a personal choice. I always get my flu shot so I don’t have an issue with them.
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  6. #1866
    Registered User shaneinga's Avatar
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    Originally Posted by ArchAngel'73 View Post
    In regards to your weight loss I got 2 things. #1, we're not in our 20's or 30's anymore. Sounds cliche, but I'm noticing that same thing. It (fat) doesn't come off like it used to. We older, that means we have to work harder or diet harder to get the same results. We are not that old, but it doesn't mean some of our body's abilities haven't decreased.
    #2 I got this from Layne...if your serious, don't risk eyeballing your food. Weigh it. I hated doing it but in the end, he was right. That whole "if you're serious" part was like a kick to the ballz for me at the time but I remembered it it because that bluntness has truth to it. Just trying to get you through this plateau, no offence intended.

    I'm glad you started the vaccine. Even on the front line here, I have no news. Canada is sucking at this vaccine roll out.

    and yay for a new exercise! I'd imagine you can do a lot of "new" stuff with a KB.
    If you look up Pavel Tsatsouline you'll find all sorts of stuff on youtube. This dude was introducing KB training to North America when I 1st started lifting, known as "the father of the kettlebell". I know f all about KB's, but if I wanted to know, I'd research him.
    True that on the not being in our 20s or even 30s again. I guess I don’t feel that old but you are right and make sense there.

    Agree on weighing portions, when I actually break down and do that I do start losing at my expected rate.

    Here in the states I was able to get mine being a caregiver of someone with a disability. That’s the only way I got mine early. Tomorrow people over 55 and I believe those with co-morbidities are able to get it. Very soon everyone who I care about who is at risk will have been fully vaccinated. That will be a sweet day, and I am ready to get back to some form of normal.

    I like Patel, and have one of his books.

    Thank you for the suggestion.
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  7. #1867
    Registered User shaneinga's Avatar
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    Originally Posted by blue9steel View Post
    I picked up an adjustable KB Handle a while back to go with my Ironmind set and swings have made a nice addition to my routine.
    I always wondered how one of those worked. Good to hear you like yours.
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  8. #1868
    Registered User shaneinga's Avatar
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    Peloton Ride
    45 minutes
    13.95 miles
    387 KJ
    569 cals.

    That’s it. Daylight savings time is here. I was woke up at 4 AM by coyotes howling what seemed to be right out my window. After a quick shout they stopped and I was able to get a couple more hours of sleep.

    Going to be nice to have that extra hour in the evenings. I have way to many looming house projects.
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  9. #1869
    me>you ArchAngel'73's Avatar
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    Originally Posted by shaneinga View Post
    Peloton Ride
    45 minutes
    13.95 miles
    387 KJ
    569 cals.

    That’s it. Daylight savings time is here. I was woke up at 4 AM by coyotes howling what seemed to be right out my window. After a quick shout they stopped and I was able to get a couple more hours of sleep.

    Going to be nice to have that extra hour in the evenings. I have way to many looming house projects.
    The ability to tell off wild life and they actually listen is an under rated ability. That's pretty bad azz imo. You are obviously the lion on the mountain out there.

    Just looking at the cal expenditure I can tell you went all out. Not that I actually trust those things, but they are a marker of sorts. 30 on the elliptical nets me under 200.
    I hope your work week goes a little easier brother.
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  10. #1870
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    Nice job on the Peloton ride Shane! Personally, I can't stand DLST. An hour of sleep is precious to me right now and I feel like the evenings drag out way too long when it is light out for that long. That is crazy about the coyotes though. I managed to drag myself out of bed yesterday morning (after losing the hour) and went out and surfed at dawn. There was only one other guy out so I guess most people slept in.
    All-Time PR's and Info:
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  11. #1871
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    Nice job on the Peloton yesterday. That's good you're able to keep chugging for long periods on that without knee pain. It looks like you're putting in some good miles there.

    I hear you on the weight loss too. A few months ago I was religiously weighing stuff and the weight was coming off. I started eyeballing it last month and my losses have disappeared LOL. If I stay low carb the weight falls off (probably because that puts me in a good calorie deficit)...that just makes it easier to manage. When I eyeball it without low carb I gain...must be the bowls of cereal with all their calories.
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  12. #1872
    Registered User shaneinga's Avatar
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    Originally Posted by ArchAngel'73 View Post
    The ability to tell off wild life and they actually listen is an under rated ability. That's pretty bad azz imo. You are obviously the lion on the mountain out there.

    Just looking at the cal expenditure I can tell you went all out. Not that I actually trust those things, but they are a marker of sorts. 30 on the elliptical nets me under 200.
    I hope your work week goes a little easier brother.
    LoL. Yeah the coyotes that live around my house go nuts if a police or other emergency vehicle goes by. They are skittish and easily ran off so it didn't take much to make them be quiet. That is one good thing about the Peloton, it makes you compete with yourself and is great at motivating you to go all in. I was drenched in sweat when I got off it. My smart watch actually had my burn in the 800s for that workout but I went with the Peloton's estimation.

    Originally Posted by TM79 View Post
    Nice job on the Peloton ride Shane! Personally, I can't stand DLST. An hour of sleep is precious to me right now and I feel like the evenings drag out way too long when it is light out for that long. That is crazy about the coyotes though. I managed to drag myself out of bed yesterday morning (after losing the hour) and went out and surfed at dawn. There was only one other guy out so I guess most people slept in.
    Great job on the dawn surfing Trent! I actually like DLST. I know that it is rough for the first week of waking up but I love coming home to it being light out and staying that way until damn near 9:00 PM in the summer time.

    Originally Posted by PtReyesGreg View Post
    Nice job on the Peloton yesterday. That's good you're able to keep chugging for long periods on that without knee pain. It looks like you're putting in some good miles there.

    I hear you on the weight loss too. A few months ago I was religiously weighing stuff and the weight was coming off. I started eyeballing it last month and my losses have disappeared LOL. If I stay low carb the weight falls off (probably because that puts me in a good calorie deficit)...that just makes it easier to manage. When I eyeball it without low carb I gain...must be the bowls of cereal with all their calories.
    Thank you Greg. The Peloton I stay seated and don't do any out of the saddle standing up riding. It keeps my knee safe that way. I hear you on the bowls of cereal. The first time I weighed one of those I was like WTF, this is a serving size? LoL.
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  13. #1873
    Registered User shaneinga's Avatar
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    BP/Chest
    Monday weigh in 239.8
    Back in the 230s. Barely!

    Red banded shoulder warm ups
    Bench Press/Face pulls
    10 x 145/20 x black band
    10 x 170/20
    10 x 200/20
    9 x 200/20

    Incline DB Press
    12 x 55
    12 x 55
    12 x 55

    Push ups
    15,15,15,15,15

    Incline fly
    12 x 45
    12 x 45
    12 x 45

    That’s it.
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    Welcome back to the 230's brother! Solid chest session today. 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
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    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Welcome back to the 230's brother! Solid chest session today. Stay after it brother!
    Thank you Trent! It’s good to be back.
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    Registered User shaneinga's Avatar
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    Back
    Pull ups
    5,5,5,5,5,

    DB Rows
    12 x 75
    12 x 75
    12 x 75

    Seated KB Shrugs (straps)
    30 x 75
    30 x 75
    30 x 75

    V Grip Lat Pulls
    12 x 105
    12 x 115
    10 x 125

    33:55
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    Nice job on the "Two A Day" workouts today. It looks like lots of good work done in both.

    I really like the Bench Press / Band Facepull combo. That's one of my favorites.
    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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  18. #1878
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Nice job on the "Two A Day" workouts today. It looks like lots of good work done in both.

    I really like the Bench Press / Band Facepull combo. That's one of my favorites.
    Thank you Greg! I really like that combo too. Nice opposing muscle movement.
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  19. #1879
    Registered User shaneinga's Avatar
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    Shoulders
    Red band shoulder warm up

    BB Hang Clean, no press
    10 x bar
    10 x 75
    5 x 95
    5 x 95
    Just dicking around

    DB OHP
    12 x 45
    10 x 55
    10 x 55

    Seated Lat Raises
    8 x 35
    8 x 35
    8 x 35
    Rest pause
    2,3,
    Partials 4,5

    Rear delt fly band
    12 x red
    16 x red
    17 x red

    KB Front Raise
    15 x 35
    15 x 35
    15 x 35

    33:09
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  20. #1880
    Still Pounding! TM79's Avatar
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    Good looking last couple of sessions Shane! I love the sets of 30 on KB shrugs. That's intense! Also, looks like you through in some hang power cleans today. I like that exercise. Keep it up 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
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  21. #1881
    me>you ArchAngel'73's Avatar
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    Solid work put in this week!
    Reading your push ups brought me nightmares of doing them at home in lockdown #1. I never ever want to do another again. Props to you for actually choosing to. (srs)
    How's the weight this week? Dip into the 230's any lower?
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  22. #1882
    me>you ArchAngel'73's Avatar
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    You are missed and I hope all is well with you and your family.
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  23. #1883
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    Originally Posted by ArchAngel'73 View Post
    You are missed and I hope all is well with you and your family.
    Same here. Hope you are well 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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  24. #1884
    Registered User shaneinga's Avatar
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    Originally Posted by ArchAngel'73 View Post
    You are missed and I hope all is well with you and your family.
    Originally Posted by TM79 View Post
    Same here. Hope you are well brother.
    I appreciate it guys. I have been really busy here lately.

    I hope to have some time in the future to get back to possibly posting in here again but it is not feasible right now. To much to do, to little time to do it.

    That, I guess is life in a nutshell.

    Be well and I will see you guys around on Instagram, Facebook etc.
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  25. #1885
    Still Pounding! TM79's Avatar
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    Originally Posted by shaneinga View Post
    I appreciate it guys. I have been really busy here lately.

    I hope to have some time in the future to get back to possibly posting in here again but it is not feasible right now. To much to do, to little time to do it.

    That, I guess is life in a nutshell.

    Be well and I will see you guys around on Instagram, Facebook etc.
    I hear you Shane. It is getting pretty busy here too and will probably only get busier in the next few months. Sorry things are so hectic for you. Hopefully stuff calms down soon. Take care 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
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  26. #1886
    Registered User PtReyesGreg's Avatar
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    I certainly understand what you're saying Shane...it's been like that for me too.

    Hopefully things settle down at some point and you're able to get back on here again. I enjoy keeping up with what you and Trent are up to.
    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

    ISSA Certified Personal Trainer
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  27. #1887
    Registered User shaneinga's Avatar
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    Bump this mofo out of the depths of bb.com hell.

    I am back. I have been to 2 funerals in the last 3 months. My colleague and friend of 20 years who had cancer passed in March, my wife’s uncle and good friend passed of COVID last month. Life is short my friends, and time is something none of us can buy more of.

    So, why come back? Simple, this is a place of accountability and like minded people.

    I joined planet fitness, yes you read that right. 10 bucks a month and lots of machines with no contract and 5 minutes from work made it sound legit. I do this Tuesday through Friday. My home gym that has my squat cage and barbell, I hit my squats, bench and deads Saturday through Monday.

    When I left here I was coming off knee surgery for a torn meniscus and still needing surgery to add cartilage in my left knee. After a lot of PT and squats my muscles on my leg are coming back and I am hoping to put off the cartilage adding surgery as it is a more serious surgery with a six week recovery with no weight on it.

    I am doing bb style ppl work at the gym and 5 x 5 work at my home gym with deads being hex bar 3 x 5.

    This weeks work.

    Saturday Squats
    Weight 247

    Peloton
    30 minutes
    271 KJ
    406 cals

    SSB Squats
    5 x 135
    5 x 175
    5 x 175
    5 x 175
    5 x 175
    5 x 175

    Sunday Push A
    Weight 250

    Warm up lat raises
    60 reps
    20 x 20 x 3

    Bench Press
    5 x 135
    5 x 165
    5 x 5
    5 x 195
    5 x 195
    5 x 195
    5 x 195
    5 x 195
    Bump 5 pounds

    Behind the neck press
    12 x 75
    12 x 85
    9 x 95
    Add reps

    Incline Skull Crushers
    10 x 70 PWO
    10 x 70
    9 x 70

    40 minutes


    Monday Pull A
    Weight
    250

    Row 5K
    20:26 close!

    Hex Bar deads
    5 x 235
    3 x 5
    5 x 285
    5 x 285
    5 x 285
    Add 10 pounds

    Ab rollouts
    25
    25
    25
    25

    48 minutes

    Tuesday Legs B
    Weight 248

    Bike warm up 10 minutes

    PT work

    Leg Extension presses x 10 seconds
    Low 10
    Medium 10
    High 10

    Seated leg curls ISO
    10 x 60 per leg
    10 x 60
    10 x 60

    Hip Adduction
    20 x 160
    20 x 205
    20 x 235
    20 x 260
    Add Reps, out of weight

    Hip Abduction
    20 x 145
    20 x 175
    20 x 205
    20 x 235
    Add weight

    Seated leg press
    12 x 240
    12 x 260
    12 x 280
    12 x 300
    Increase weight

    Leg press Calf Raises
    25 x 225
    25 x 225
    22 x 225
    18 x 225

    KB/DB Squats
    15 x 30
    15 x 50
    12 x 60
    12 x 70

    Bike 10 minutes cool down

    63 minutes

    Wednesday Push B
    Weight 251

    Warm up
    Lat raises
    20 x 30
    20 x 30
    20 x 15

    Chest press machine
    12 x 120
    12 x 135
    12 x 145
    6 x 160
    Add reps

    Pec Dec/ Alternative Cable Fly
    12 x 145 /12 x 20
    12 x 160/12 x 25
    12 x 175/8 x 30
    10 x 190/8 x 30

    Shoulder press machine/ Alternate DB
    12 x 65
    10 x 75
    9 x 75

    Dips
    BW x 12
    BW x 12
    BW x 12

    Arnold presses
    10 x 35
    10 x 35
    8 x 35

    Reverse Tricep press
    12 x 30
    12 x 40
    8 x 50

    Single arm Tricep cable kickback
    15 x 15
    10 x 20
    8 x 25
    3 drop sets

    54 minutes

    Thursday Pull B

    Weight 250

    Warm up lat raises
    20 x 25 x 3

    Machine pull down/Lat pull Alternate
    12 x 145/12 x 100
    12 x 160/12 x 120
    8 x 175/9 x 140
    11 x 175/10 x 140

    Machine low row ISO
    12 x 70 too light
    12 x 100
    12 x 130
    8 x 165

    Reverse Ab Crunch
    16
    18
    16
    15
    15
    80 total

    Back extensions
    12 x 60
    12 x 70
    12 x 80
    12 x 90

    Smith Shrugs
    No straps
    20 x 235
    20 x 245
    20 x 255

    Cable Curls
    12 x 42.5
    12 x 57.5
    7 x 72.5

    Rear delt cables
    15 x 10
    12 x 15
    12 x 17.5

    58 minutes

    Friday Cardio /Full body weaknesses

    Elliptical
    20 minutes
    300 cals

    HS double crunch
    20 x 50
    25 x 50
    20 x 50
    25 x 50
    90 total

    Lat raises
    20 x 25 x 3

    Incline DB
    12 x 60
    12 x 65
    12 x 70
    Strong sets

    SALP
    20 x 50
    20 x 50
    20 x 50

    Plate Raises
    20 x 25 easy
    15 x 45
    15 x 45
    16 x 45

    Hammer Curls
    12 x 35
    10 x 40
    11 x 40

    61 minutes

    That’s a start.

    Current cals and Macros:
    2879
    P 223
    C 274
    F 99

    This should net me a pound and a half a week if I follow it.

    I won’t be as active as in the past but I plan to log in here at least once a week. Good to be back. Hope some of you old fawkers come back to join me.
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  28. #1888
    me>you ArchAngel'73's Avatar
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    Awesome to see you back! My sincerest condolences on your losses.
    I am surprised you joined a gym again, PF doesn't really matter to me. I understand why too (equipment, in-gym motivation etc..) and I think its a smart move.
    As for coming back...take a look around the over 35. The last month, bb.com has found a way to destroy what once was. I was gonna come back, my gym just re-opened Friday the 18th and I saw your post. I'm not sure I want to Shane. Don't let my indecisiveness sway you though. I will definitely visit.
    See you soon!
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  29. #1889
    Registered User shaneinga's Avatar
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    Originally Posted by ArchAngel'73 View Post
    Awesome to see you back! My sincerest condolences on your losses.
    I am surprised you joined a gym again, PF doesn't really matter to me. I understand why too (equipment, in-gym motivation etc..) and I think its a smart move.
    As for coming back...take a look around the over 35. The last month, bb.com has found a way to destroy what once was. I was gonna come back, my gym just re-opened Friday the 18th and I saw your post. I'm not sure I want to Shane. Don't let my indecisiveness sway you though. I will definitely visit.
    See you soon!
    Thank you for your condolences. I was surprised to join a gym again as well. This PF is right around the corner from me and after working out at my home gym for a year this place seems like I just walked into a giant toy store. Though, I will be honest, I am already thinking about going back to my old gym. LoL.

    I think the old forums are kind of going the way of the dinosaurs with Instagram and the like filling that space. It is easier and seems to feed the same need for interaction with others who share your same interests.

    Not sure how long I will stay here either so don't feel bad if you don't come back.

    Good to hear your gym reopened. I am sure you are more than thrilled about that!
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  30. #1890
    Registered User shaneinga's Avatar
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    Saturday Squats
    Weight 250

    Squats
    5 x bar
    5 x 95
    5 x 135
    5 x 185
    5 x 185
    5 x 185
    5 x 185
    5 x 185

    Peloton
    30 minutes
    282 KJ, 6 off new PR
    412 cals

    53 minutes

    Sunday Push A
    Chest focus
    Weight 250

    Bench Press
    5 x 140
    5 x 170
    5 x 5
    5 x 200
    5 x 200
    5 x 200
    5 x 200
    5 x 200
    Bump 5 pounds

    Lat raises
    30 x 20 x 3

    Push ups x 100
    20
    20
    20
    16
    20
    12
    108 total

    Incline Skull Crushers
    12 x 60 PWO
    10 x 60
    10 x 60

    54 minutes

    Monday Pull A
    Weight
    249

    Hex Bar deads
    5 x 235
    3 x 5
    5 x 295
    5 x 295
    5 x 295
    Add 10 pounds

    Ab rollouts
    30
    30
    30
    30

    33 minutes

    Tuesday Skipped

    Wednesday Push B
    Shoulder focus
    Weight 251

    Warm up
    Lat raises
    20 x 30
    20 x 30
    20 x 30

    DB OHP
    12 x 50
    10 x 55
    8 x 55

    Rear delt cables
    15 x 10
    15 x 15
    8 x 20

    Shoulder press machine
    12 x 65
    12 x 75
    8 x 85
    10 x 85

    6 point laterals
    5 x 15 x 3

    Chest press machine
    12 x 120
    12 x 135
    8 x 145
    7 x 145
    Add reps

    Pec Dec/ Alternative Cable Fly
    12 x 145 /12 x 20
    12 x 160/12 x 25
    12 x 175/8 x 30
    10 x 190/8 x 30

    Tricep Rope
    12 x 50
    10 x 60
    10 x 60
    Drop
    10 x 40

    Did pec deck this week.
    55 minutes.

    Leaving Friday for LEGOLAND and was to busy Thursday to get it in. Last workout of the week.
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