Shane's Journal

[TM79]

Great looking last few sessions Shane. Love the bike riding and then solid numbers on the bench and pull sessions. You guys getting any snow from that system moving through this weekend?

[shaneinga]

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.

Thanks Greg.

As usual consistent work!

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

They don't bother my elbows as much as standard wide grips do. I won't say they don't irritate them at all though.

Great looking last few sessions Shane. Love the bike riding and then solid numbers on the bench and pull sessions. You guys getting any snow from that system moving through this weekend?

Thanks Trent. I don't think it is going to get far enough south for us to worry about any snow. Thank God for that.

[shaneinga]

Push
Weight 232
Ketones .8

BP
1 + 220 (5)

Pec Deck
12 x 180
10 x 210
6 x 245

Dips
10,10,10,10,10

DB OHP
12 x 45
10 x 50
6 x 55

That is it.

Quick workout today. Back in ketosis per my keto mojo. This might be my last gym push workout of the year. I hope not, but I know I won't be back in there for at least 2 weeks doing anything that resembles a push workout. Oh well, at least I got my reps.

One more cardio and one more pull session and then off to surgery.

[PtReyesGreg]

Nice push workout Shane. Way to get in there and get one in when you had the chance. Great job getting 5 reps on your 1+ set!

[TM79]

Push
Weight 232
Ketones .8

BP
1 + 220 (5)

Pec Deck
12 x 180
10 x 210
6 x 245

Dips
10,10,10,10,10

DB OHP
12 x 45
10 x 50
6 x 55

That is it.

Quick workout today. Back in ketosis per my keto mojo. This might be my last gym push workout of the year. I hope not, but I know I won't be back in there for at least 2 weeks doing anything that resembles a push workout. Oh well, at least I got my reps.

One more cardio and one more pull session and then off to surgery.

Good session yesterday Shane. Solid numbers. Hope you're able to get another push workout in soon, but most importantly that the surgery is a success.

[Cantplankwell]

Push
Weight 232
Ketones .8

BP
1 + 220 (5)

Pec Deck
12 x 180
10 x 210
6 x 245

Dips
10,10,10,10,10

DB OHP
12 x 45
10 x 50
6 x 55

That is it.

Quick workout today. Back in ketosis per my keto mojo. This might be my last gym push workout of the year. I hope not, but I know I won't be back in there for at least 2 weeks doing anything that resembles a push workout. Oh well, at least I got my reps.

One more cardio and one more pull session and then off to surgery.

Weight trending down again...awesome!!


Surgery....I missed what this is about...what gives?

[PtReyesGreg]

It's been a little while since you posted Shane so I wanted to check in. Have you had your surgery yet? I'm sending you some positive thoughts man. Once you're done with the surgery and healed up I know you'll be back here in full force killing the workouts and diet and generally kicking ass like always.

[shaneinga]

Wednesday I went in and did my pull workout.

Deads I did 335 x 5.

Actually made my lower back a little sore. LoL

Surgery is done. I am now missing the right side of my thyroid. It went as well as it could I suppose. Checked into the hospital at 10 am and was on my home at 6:30.

Now the waiting begins. Not sure how long it’s going to be before I will be able to lift anything heavy.

I go to see the Dr in 3 weeks and he will remove the sutures then. Right now I feel like Frankenstein.

Thanks for checking in on me.

I will be around.

[PtReyesGreg]

Wednesday I went in and did my pull workout.

Deads I did 335 x 5.

Actually made my lower back a little sore. LoL

Surgery is done. I am now missing the right side of my thyroid. It went as well as it could I suppose. Checked into the hospital at 10 am and was on my home at 6:30.

Now the waiting begins. Not sure how long it’s going to be before I will be able to lift anything heavy.

I go to see the Dr in 3 weeks and he will remove the sutures then. Right now I feel like Frankenstein.

Thanks for checking in on me.

I will be around.

Good news...I'm glad to hear the surgery went well Shane! That is great that you were able to get it taken care of and the process was done all within a day like that. Just take it easy and heal up brother and you'll be back at it as strong as ever before you know it. Are they going to put you on some medications to compensate for the thyroid? My brother in law went through that a few years ago and once they got the medicine dialed in he was good to go.

[TM79]

Wednesday I went in and did my pull workout.

Deads I did 335 x 5.

Actually made my lower back a little sore. LoL

Surgery is done. I am now missing the right side of my thyroid. It went as well as it could I suppose. Checked into the hospital at 10 am and was on my home at 6:30.

Now the waiting begins. Not sure how long it’s going to be before I will be able to lift anything heavy.

I go to see the Dr in 3 weeks and he will remove the sutures then. Right now I feel like Frankenstein.

Thanks for checking in on me.

I will be around.

Glad to hear that the surgery went well Shane. I've been thinking about you and praying for you (even though I've been slacking on here ). Are you having to avoid lifting heavy just to keep from rupturing the sutures? I wouldn't think there is a ton of muscle there but then again, anatomy ain't exactly my strong point. And for the record, those deads looked nice and heavy to me. Glad to hear that the surgery is out of the way and that you are on the mends brother. Keep up the great work my friend.

[shaneinga]

Thank you Greg. No medication yet. Apparently the hormones made by the thyroid take awhile to change. I am hoping to not need them as I still have half a working thyroid right now.

[shaneinga]

Thank you for the prayers and thoughts Trent. I think they want me to not do anything strenuous to keep from possibly opening the wound before it heals along giving my body time to heal properly. Idk. I am still doing a little bit though.

[shaneinga]

Recovery week 1

Monday
Weight 234

Push ups/ SS air squats
15/10 x 5 sets

Rogue Bike
5 miles
13:58

Tuesday
Weight
233
Giant set
KB Rows 50 pound
8
10
12
14
16

Pull ups
1
2
3
4
5

Rogue green band pull downs
15 x 5

Toe touch x 10 x 5 sets to stretch hamstrings.

Rogue bike
20 minutes
7.3 miles

That’s it. Feeling pretty good today. Bored outa my freaking mind. Going to pick my son up from school and take him to Chikfila and might go on a hike after he wakes up from his nap.

Crazy week this week.

Me, surgery and fighting off a sinus infection

Son, diagnosed and had strep throat the day I came home from surgery.

Wife, sinus infection and she passed a kidney stone last night and still isn’t right today.

Score. Guy with surgery is in the best shape out of the parents currently. LoL.

[shaneinga]

Wednesday

Cardio

Rogue Bike
30 minutes
11.18 miles
10 miles at 26:50 PR!

PR on the Rogue Bike.

Going to work Christmas party and will be back to work possibly on Friday though I might just skip out and take the rest of the week along with the next Monday Tuesday off for a nice long lazy vacation.

Sounds a lot better than cramming a work day in there before Christmas. LoL.

[TM79]

Way to get some work in Shane. Congrats on the PR on the Rogue bike! Man, it sounds like a rough week at your house. Between you, your son and your wife... I'm not surprised at all to see you up and at 'em and carrying the load though. I was invited to our company's Christmas party. It is at the home office in Maryland tomorrow at lunchtime. I decided to just stay here and take the day off instead. Keep getting that wound and the rest of the family healed up and you will be back at it in no time.

[shaneinga]

Thanks Trent. If I had to take an airline to my company Christmas party I would have opted to stay home as well.

Trying to heal up as quickly as possible.

[shaneinga]

Thursday
Weight 238

Push

Push ups and air squats SS
10 x 10/ 10 x 15
100 total/150 total

Rogue Bike/Green band oh Tricep extension
5 minutes x 5 sets/20 reps x 5 sets
9.01 miles/100 total sets

That’s it.

[TM79]

Thursday
Weight 238

Push

Push ups and air squats SS
10 x 10/ 10 x 15
100 total/150 total

Rogue Bike/Green band oh Tricep extension
5 minutes x 5 sets/20 reps x 5 sets
9.01 miles/100 total sets

That’s it.

Great looking session today Shane. Tread lightly my friend. You keep doing all of that body work stuff and you will be doing metcons before you know it.

[PtReyesGreg]

Just catching up in here Shane...fell a bit behind as things have been crazy for me too. Sounds like you're doing pretty damn well man I'm glad to hear. That's rough with the surgery and sinus infection, sick son, and wife's kidney stone (ouch!). I'm super impressed that you were able to get any work in with all that going on.

Before you know it you'll be ready for a BBB Challenge!

[shaneinga]

Great looking session today Shane. Tread lightly my friend. You keep doing all of that body work stuff and you will be doing metcons before you know it.

Thanks Trent. I can definitely see the lure of a metcon. I have had a lot of fun this week working out at the house even with my limited gear.

Just catching up in here Shane...fell a bit behind as things have been crazy for me too. Sounds like you're doing pretty damn well man I'm glad to hear. That's rough with the surgery and sinus infection, sick son, and wife's kidney stone (ouch!). I'm super impressed that you were able to get any work in with all that going on.

Before you know it you'll be ready for a BBB Challenge!

Thanks Greg. LoL at the BBB Challenge. I know I still owe you one of those. Maybe next year.

[shaneinga]

Friday
Weight 241. Holy faak, lots of popcorn and lasagna. LoL.

Pull
5 Rounds Metcon (for Trent)
20 x Green Rogue Banded Pull downs
5 pull ups
12 x 50 KB Rows
Jump Rope x 50 reps
50 KB suitcase carry to the end of the driveway and back per arm
10 touch your toes to stretch hamstrings

Rogue Bike
10 miles
27:23

Work Christmas party was Italian as usual and I went all in. We also went out to see the new Grinch movie last night and my son and I finished off a large popcorn. Movie was good and definitely worth going to see. Tomorrow night we are headed out to an all you can eat Brazilian steakhouse for the wife's birthday. Can not wait!

[shaneinga]

Saturday

Push Metcon
5 rounds

10 push ups
20 banded lateral raises
15 air squats
20 banded Tricep rope press downs
Rogue bike 10/20 intervals for 4 minutes

Time 38:05
569 cals

That is it.

[PtReyesGreg]

I came in here and saw Metcons and I had to double check to make sure I was in Shane's journal and not Trent's. Seriously though it's cool to see you doing them Shane. They definitely look like a way to get lots of work in quickly. At some point I want to start doing them too. Good job man.

Thanks Greg. LoL at the BBB Challenge. I know I still owe you one of those. Maybe next year.

You don't owe me a thing Shane...you owe it to yourself. (Says the man who has trouble putting on a shirt and tying his shoes with one good shoulder)

[shaneinga]

I came in here and saw Metcons and I had to double check to make sure I was in Shane's journal and not Trent's. Seriously though it's cool to see you doing them Shane. They definitely look like a way to get lots of work in quickly. At some point I want to start doing them too. Good job man.



You don't owe me a thing Shane...you owe it to yourself. (Says the man who has trouble putting on a shirt and tying his shoes with one good shoulder)

Thanks Greg. The metcons are a good way to add some volume and conditioning all at once. I like them.

I hear you on feeling beat up especially on the BBB 3 month challenge. Idk if I will ever do that again. To much of a young mans game. LoL.

[shaneinga]

Christmas Eve Push

Done in living room with my son while watching PJ Masks

10 rounds

10 push ups
15 air squats
10 bench dips
10 lunges

Time 24:10

That is it.

Merry Christmas!

[Cantplankwell]

Merry Christmas Shane, keep up the good work!,

[PtReyesGreg]

Nice living room Metcon Shane! That's the way to be innovative and get it done. Makes me feel ashamed of my laziness today.

Merry Christmas! Have a good time with your family. Hopefully Santa brings you some good stuff.

[shaneinga]

Merry Christmas Shane, keep up the good work!,

Thank you CPW, I am trying.

Nice living room Metcon Shane! That's the way to be innovative and get it done. Makes me feel ashamed of my laziness today.

Merry Christmas! Have a good time with your family. Hopefully Santa brings you some good stuff.

Thanks Greg! Hopefully Santa brought you some good stuff as well.

[shaneinga]

Rehab Week 2

Pull
Did this one at the gym.
Weight, didn't weigh but my pants are tight. LoL.

Nautilus Xpload Lat Pulls
12 x 45 Per side
12 x 70
10 x 90

Low Cable Rows (Wide OH Grip)
12 x 105
10 x 120
10 x 135

Face Pulls
20 x 32.5
20 x 37.5

Kroc Rows
12 x 55
12 x 65

EZ Curls
12 x 50
12 x 50

Elliptical
28 minutes
427 Cals

That is it. Tomorrow is 2 weeks to the day since surgery. Going in on the 3rd to have sutures removed, etc. Can not wait.

[TM79]

Finally getting a minute to check in. And no, I'm OK. These are tears of joy... Great to see you doing some metcon work Shane! Good times on those and I love how you are able to do them just about anywhere (that was the appeal to me when I started doing them as I was always in hotel rooms). Anyway, just glad to see someone else doing them. Good session on 12/26 as well. I bet you're pumped to get those sutures out. Hopefully all is going well with the recovery.

Also, did I read that your wife's birthday is 12/22? That's one day after mine and I have known quite a few people with December birthdays. Not saying your wife is among us but it has been my observation that just about everyone with a December birthday is crazy... I hope you and yours had a very merry Christmas. It was a quiet one for us this year. We went from having in-laws and the wife's family here from Australia last year to no visitors this year. I guess everyone learned their lesson... Hope you have a great New Year's and look forward to seeing you get back to it after you get the sutures out.