Shane's Journal

[shaneinga]

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!

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.

[shaneinga]

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.

[TM79]

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.

[shaneinga]

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.

[shaneinga]

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?

[TM79]

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.

[PtReyesGreg]

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...

[shaneinga]

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!

[shaneinga]

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.

[shaneinga]

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.

[shaneinga]

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.

[TM79]

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!

[shaneinga]

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!

[shaneinga]

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.

[TM79]

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!

[PtReyesGreg]

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!

[shaneinga]

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.

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.

[shaneinga]

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.

[TM79]

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.

[PtReyesGreg]

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.

[shaneinga]

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.

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!

[shaneinga]

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!!

[PtReyesGreg]

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!

[shaneinga]

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.

[shaneinga]

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.

[blue9steel]

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.

[TM79]

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.

[PtReyesGreg]

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.

[shaneinga]

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.

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.

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!

[shaneinga]

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.