Shane's Journal

[shaneinga]

Great looking past couple of workouts Shane. I like the looks of your Incline BP workout today in particular. Way to go hitting 5 reps on your 1+ set there...super strong.

Watching you have good success with the IBP instead of OHP has me thinking I'll go back to that as well to let my shoulders heal up.

Thank you Greg. I really like incline BP. I think I might program in some DB OHPs next cycle for a change.

[shaneinga]

Deads/Back and Biceps
531 Bodypart split
C2W3
Weight 257
TM 430

Deads Conventional
5 x 185
5 x 225
3 x 260
5 x 325
3 x 370
1 + 415 (3)

Single Arm Cable lat pulls
12 x 42.5
12 x 50
9 x 60

Chest Supported DB Rows
12 x 40
12 x 45
10 x 50

DB Shrugs
10 x 90
10 x 95
10 x 100
Run the rack
10 x 100-55

Ab Crunch machine
11 x 170
11 x 170
11 x 170
7 x 170
Rest pause
2

That’s it.

[PtReyesGreg]

Great looking workout yesterday Shane. Nice job getting 3 reps at 415 on your 1+ set on deads. Judging by that everything must be feeling pretty good now.

Good job on the lat pulls, rows and shrugs too. You're going to wind up with a yoked back with all of that work.

[shaneinga]

Great looking workout yesterday Shane. Nice job getting 3 reps at 415 on your 1+ set on deads. Judging by that everything must be feeling pretty good now.

Good job on the lat pulls, rows and shrugs too. You're going to wind up with a yoked back with all of that work.

Thank you Greg. When I start dieting the first thing to disappear is my traps. Trying to keep that from happening this go around.

[shaneinga]

Bench Press/Chest
Bodypart Split
C2W3
Weight 256
TM 265

Flat BP
5 x 115
5 x 135
3 x 160
5 x 200
3 x 230
1 + 255 (1) Didn’t try another

Pec deck
12 x 165
12 x 180
10 x 195

DB Inclines
12 x 65
12 x 70
9 x 75

Low Cable fly
12 x 15
12 x 20
11 x 22.5

Lying DB Skullcrusher
12 x 30
8 x 35
10 x 30

Done.

[shaneinga]

Squats/Legs
Bodypart C2W3
Weight 256
TM 285
Hip and VMO PT work

Squats(squat shoes, high bar)
5 x 115
5 x 145
3 x 175
5 x 215
3 x 245
1 + 275 (3)

SLDL
10 x 135
10 x 185
8 x 275
5 x 300

Hip Adductions
20 x 275
20 x 350

Hip Abduction
20 x 280
20 x 295

Star Trac Leg Press
Feet Low Quad focus
Slow reps no lockout.
12 x 285
12 x 330
12 x 375
6 x 405

HS Double Crunch
20 x 70
20 x 90
10 x 110

That’s it. I might roll right into next cycle next week. It will depend on how I feel on Monday but I am not feeling beat up as of now.

[shaneinga]

Incline BP/Shoulders
Bodypart Split
C3W1
Weight 256
TM 220

Incline BP
5 x 95
5 x 115
3 x 135
5 x 145
5 x 165
5 + 190 (6)

DB Lat Raises standing
12 x 25
12 x 30
12 x 35
Bump

Seated OH DB Press
12 x 60
9 x 65
9 x 65

Facepulls/SS chest Supported F/R
25x 42.5 x 4/12 x 25,30,40

Dips AMRAP
20
16
12

[PtReyesGreg]

Good looking past couple of workouts Shane. Great job on the bench at 255. It looks like your strength has really built up there.

It looks like the weight is tracking downwards to great job on that too!

[shaneinga]

Good looking past couple of workouts Shane. Great job on the bench at 255. It looks like your strength has really built up there.

It looks like the weight is tracking downwards to great job on that too!

Thank you Greg. Yep. Weight is coming off pretty steady. That’s the goal for now.

[shaneinga]

Deads/Back and Biceps
531 Bodypart split
C3W1
Weight 255
TM 440

Deads Conventional
5 x 185
5 x 225
3 x 265
5 x 290
5 x 335
5 + 375(6)

Chest Supported DB Rows
12 x 45
12 x 50
12 x 50
Bump to 55

Xpload lat pulls
12 x 90
9 x 115 **** form
10 x 100

DB Meadow Shrugs/Rope Hammer
13 x 105/12 x 20
13 x 105/12 x 25
10 x 105/12 x 30

That’s it.

[PtReyesGreg]

Strong looking workout today Shane. Nice job on the 6 reps on your + set today on Deads.

I like the inclusion of the chest supported DB Rows. I'm about to start including those in my program too...great minds think alike!

[shaneinga]

Strong looking workout today Shane. Nice job on the 6 reps on your + set today on Deads.

I like the inclusion of the chest supported DB Rows. I'm about to start including those in my program too...great minds think alike!

Thank you Greg. Yep, the chest supported rows are awesome. .

Great minds indeed!

[shaneinga]

Bench Press/Chest
Bodypart Split
C3w1
Weight 255
TM 265

Flat BP
5 x 115
5 x 135
3 x 160
5 x 175
5 x 200
5 + 230 (5)

Pec deck
12 x 165
12 x 195
11 x 195

DB Inclines
12 x 65
12 x 70
9 x 75

Low Cable flyer
12 x 15
12 x 20 bump to 22.5 x 2
12 x 22.5

Lying DB Skullcrusher
12 x 25
10 x 30 x 2

Done.

[shaneinga]

Squats/Legs
Bodypart C3W1
Weight 254
TM 290
Hip and VMO PT work

Squats(squat shoes, high bar)
5 x 115
5 x 145
3 x 175
5 x 190
5 x 225
5 + 250 (5)

Decline sit ups/SS Lunges
15/20 per leg x 3

That’s all I had time for today.

[TM79]

Finally getting back in here. I see there is no shortage of strong lifting going on in here. Reading back about two weeks it looks like you haven't taken your foot off the gas at all. I really appreciated the 3x415 on conventional deads a week or two ago. Strong work there. When you do bench supported DB rows, are you just resting your other hand on the flat bench?

[shaneinga]

Finally getting back in here. I see there is no shortage of strong lifting going on in here. Reading back about two weeks it looks like you haven't taken your foot off the gas at all. I really appreciated the 3x415 on conventional deads a week or two ago. Strong work there. When you do bench supported DB rows, are you just resting your other hand on the flat bench?

Thank you Trent. The chest Supported DB rows are done lying face down on an incline bench.

[shaneinga]

Incline BP/Shoulders
Bodypart Split
C3W2
Weight 256 (Valentines Gainz)
TM 220

Incline BP
5 x 95
5 x 115
3 x 135
3 x 155
3 x 180
3 + 200(5)

DB Lat Raises standing
12 x 25
12 x 35
7 x 40
Drop set
8 x 30
14 x 25

Seated OH DB Press
12 x 60
10 x 65
7 x 65

Facepulls/SS chest Supported F/R
25x 42.5 x 4/12 x 40
10 x 50 x 3

Dips AMRAP
+ 25 x 12
+ 35 x 10
+ 35 x 11

That’s it.

[TM79]

Thank you Trent. The chest Supported DB rows are done lying face down on an incline bench.

Ahhhhhh...... I used to do those a LOOOONNNGGG time ago. Will have to try them again! Nice session today! I'm admiring those IB and definitely the seated DB OHP numbers.

[shaneinga]

Ahhhhhh...... I used to do those a LOOOONNNGGG time ago. Will have to try them again! Nice session today! I'm admiring those IB and definitely the seated DB OHP numbers.

Thank you Trent! I am trying.

[PtReyesGreg]

Nice past couple of workouts Shane. Your incline bp work yesterday looks strong...hitting 5 @ 200 on your 3+ set is excellent.

You're also strong on those OH DB Presses and Dips. I'm jealous of those numbers!

I'll be curious to see what you come up with for 863 next cycle. I really like those rep ranges.

[shaneinga]

Nice past couple of workouts Shane. Your incline bp work yesterday looks strong...hitting 5 @ 200 on your 3+ set is excellent.

You're also strong on those OH DB Presses and Dips. I'm jealous of those numbers!

I'll be curious to see what you come up with for 863 next cycle. I really like those rep ranges.

Thank you Greg. I am not sure if I am going to run 863 yet. It’s on the horizon though.

[shaneinga]

Deads/Back and Biceps
531 Bodypart split
C3W2
Weight 255
TM 440

Deads Conventional
5 x 185
5 x 225
3 x 265
3 x 315 DOH to hear
3 x 355
3 + 405 (3) Felt good. More in hole

Xpload lat pulls
12 x 90
12 x 100
10 x 100
Rest pause 1,1

DB Meadow Shrugs
12 x 105
12 x 105
10 x 105

Chest Supported DB Rows
12 x 50
9 x 55
9 x 55

————————————————-

Bench Press/Chest
Bodypart Split
C3W2
Weight 254
TM 265

Flat BP
5 x 115
5 x 135
3 x 160
3 x 190
3 x 215
3 + 240 (3) lift off one in hole maybe, only went for 3

Pec deck
12 x 180
12 x 195
12 x 195
Bump

DB Inclines
12 x 70
10 x 75
10 x 75

Incline DB Fly
16 x 30
12 x 40
10 x 50

CGBP
10 x 135 x 3

Done. Decent workouts this week. Going to catch up on journals soon.

[shaneinga]

Squats/Legs
Bodypart C3W2
Weight 254
TM 290
Hip and VMO PT work

Squats(squat shoes, high bar)
5 x 115
5 x 145
3 x 175
3 x 205
3 x 235
3 + 265 (3) Pause reps, belted

Hip Adductions
20 x 295
20 x 350

Hip Abduction
20 x 295
20 x 305

HS Double Crunch/SS Lunges
20 x 90 x 5/10 x 30 per leg x 3
15 x 30 x 2
Bump to 40 on lunges

Rest to pause on Crunches last 2 sets. Get straight sets across and bump.

Glute focused hypers
10 x 3

Done.

Leg day done, need to keep a heavy hamstring in here next time and keep it as main movement.

[shaneinga]

Incline BP/Shoulders
Bodypart Split
C3W3
Weight 258 Lots of carbs this weekend
TM 220

Incline BP
5 x 95
5 x 115
3 x 135
5 x 165
3 x 190
1 + 210 (5)

DB Lat Raises seated
12 x 25 x 3

Seated OH DB Press
12 x 60
11 x 65
11 x 65

Facepulls/SS chest Supported F/R
25x 42.5 x 4/12 x 50
10 x 50
12 x 50
12 x 50

Dips AMRAP
+ 25 x 12
+ 35 x 10
+ 35 x 10

Done.

My brother started working out with me about a month ago. I think I am going to have him start Allpro or I was looking at that Body for life program Greg has mentioned. I just need to figure out how to program my side.

[PtReyesGreg]

You've been having lots of good strong workouts lately Shane. It looks like you're firing on all cylinders lately.

Both AllPro and Body For Life are good programs. BFL allows you to have more variety so that is good. The progression scheme on AllPro is good too though.

I'm not sure if you've seen this, but here is a PDF that has the templates for BFL. On page 3 is the upper body template and on page 5 is lower body.

http://www.naturesnuggets.net/bfl_charts.pdf

[shaneinga]

You've been having lots of good strong workouts lately Shane. It looks like you're firing on all cylinders lately.

Both AllPro and Body For Life are good programs. BFL allows you to have more variety so that is good. The progression scheme on AllPro is good too though.

I'm not sure if you've seen this, but here is a PDF that has the templates for BFL. On page 3 is the upper body template and on page 5 is lower body.

http://www.naturesnuggets.net/bfl_charts.pdf

Thank you Greg. Eating a few more carbs definitely helps with the workouts here lately.

I looked the BFL spreadsheet over, thank you, and it looks good. We are going to pick a direction this week.

I am leaning toward Allpro since it’s 3 day Fullbody and it will give him lots of practice on the big lifts. Which he needs.

[shaneinga]

Deads/Back and Biceps
531 Bodypart split
C3W3
Weight 255
TM 440

Deads Conventional
5 x 185
5 x 225
3 x 265
5 x 330
3 x 375
1 + 420 (3) forgot belt

Xpload lat pulls
12 x 90
12 x 100
12 x 100
Bump to 110

Pendlay Rows
12 x 125
8 x 155
10 x 155

DB Meadow Shrugs/rapid shrug
13 x 105
20 x 105
Ran out of time.

That’s all I had time for today as I had a meeting waiting. Decent day though.

[PtReyesGreg]

Good looking workout yesterday Shane. 3 solid reps at 420 on Deads (w/o a belt especially) is strong. I like the exercise mix there to go along with the deads...lat pulls, rows, and shrugs sound like some damn good accessory work.

Thank you Greg. Eating a few more carbs definitely helps with the workouts here lately.

I looked the BFL spreadsheet over, thank you, and it looks good. We are going to pick a direction this week.

I am leaning toward Allpro since it’s 3 day Fullbody and it will give him lots of practice on the big lifts. Which he needs.

Allpro is definitely a good workout. Before starting the BodyBuilding 531 template I thought about going back to it myself just for a change and to simplify things. I might give that a go at some point. I like the higher reps and easy progression it offers.

[shaneinga]

Good looking workout yesterday Shane. 3 solid reps at 420 on Deads (w/o a belt especially) is strong. I like the exercise mix there to go along with the deads...lat pulls, rows, and shrugs sound like some damn good accessory work.




Allpro is definitely a good workout. Before starting the BodyBuilding 531 template I thought about going back to it myself just for a change and to simplify things. I might give that a go at some point. I like the higher reps and easy progression it offers.

Thank you Greg. I am trying man.

Yeah I like the rep scheme of Allpro. I still use a lot of the linear progression programming on my accessory lifts that I picked up from running Allpro years ago. Hit 12 reps, bump 10 percent and go back to 8s.

[shaneinga]

Bench Press/Chest
Bodypart Split
C3W3
Weight 255
TM 265

Flat BP
5 x 115
5 x 135
3 x 160
5 x 200
3 x 230
1 + 255 (2) 2nd rep was good but slow. Didn’t have 3

Incline DB Fly
12 x 35
12 x 45
12 x 50

DB Inclines
12 x 70
11 x 75
11 x 75

Pec deck
12 x 195
8 x 210
8 x 210 heavy

CGBP
12x 135
10 x 135
6 x 135 left lat cramp

Done.

Took this one a day early as tomorrow at work is going to be really busy.

Decent workout, felt good to double up reps on BP.