Shane's Journal

[PtReyesGreg]

Good looking workouts lately Shane. I'm jealous of the variety in your program. It looks like you're hitting everything at some point over your workouts.

I don't know that I know much of anything about programming. Most of my programming is a jekyl and hyde approach. I want to strength train, but I also don't want to do the things it takes to get really strong. I honestly don't have the desire to keep pushing on when my body/joints are hurting and keep chasing strength gains. However, I find myself easily getting bored of not chasing strength related goals since in the gym those are the easiest to measure.

Body composition and feeling good are my goals now and those are not nearly as fun to talk about.

Those are damn fine goals. Both of those things would be awesome to achieve and I'm feeling like heading more in that direction myself sooner or later.

[shaneinga]

Your goals and my goals are somewhat similar. One day I may want to complete in a masters weightlifting meet. In my weight class...which would likely be 77kg, a very good competitive snatch in the 55 and under age would be around 70 to 80kg...I think this is doable with a lot of training...mostly technique. According to some of the lifting ratios posted I should have to squat 110-120kg...which is analogous to a 70 to 80kg snatch. I dont need to squat much more than that...its probably capable for me...since I have done a 105kg squat. There will never be a need for me to squat 3 plates aside or something like that...its not worth any risk for any reason. After that its about maintenance and staying as athletic as possible. I definitely never going back to skinny fat, but I dont need to be unusually large/muscular either...just decent body composition as you say.

Those sound like good goals to me and sound obtainable.

Good looking workouts lately Shane. I'm jealous of the variety in your program. It looks like you're hitting everything at some point over your workouts.



Those are damn fine goals. Both of those things would be awesome to achieve and I'm feeling like heading more in that direction myself sooner or later.

Thanks Greg. I feel like I will be healthier down the road for it. With the imbalances I was making and loss of flexibility/mobility an injury was coming. Flexibility and mobility I tried to stay ahead of but really I was not making "gains" in that area either. I know they say no pain no gain, but my knees constantly hurt when not working out and I had developed a pinched nerve in my lower back. It was just enough to cause some mild numbness not any real pain yet, but it was enough to get my attention. With this I was hobbling around and finally just said fawk it. Going to the gym is supposed to improve my life not hinder it. It definitely wasn't doing that. It is now. So I like it.

[shaneinga]

Thursday
Push 2
Weight 234

Leg Press
6 x 3PPS
6 x 4PPS
8 x 5PPS
8 x 5PPS
Add a rep

Incline BP
6 x 95
6 x 135
8 x 155
8 x 155
Add a rep

Dips/SS Step ups
12/8 x 20pound DBs per leg x 4
12
12
12
Need to find a way to add weight.

DB FLYs
8 x 30
8 x 40
8 x 50
8 x 50
Add a rep

Sauna 15 minutes.

That is it.

[shaneinga]

Friday
Pull 3
Weight 231

Hypers
BW x 8
25 x 8
45 x 8
45 x 8
Add reps

Nautilus Lat Pulls
6 x 70 per side
8 x 90
8 x 115
8 x 115
Add reps

Low Cable Rows
8 x 150
8 x 165
8 x 180
8 x 180
Add reps

Plate Loaded Preacher
8 x 45
8 x 57.5
8 x 70
8 x 70
Add reps

Shrugs, run the rack
90-55 pounds. 8 reps then drop to next weight

Ab Crunch Machine
12 x 110 x 4
Add reps

Sauna 15 minutes.

That is it.

[TM79]

Strong looking sessions Shane. Was sorry to see the Dogs lose this weekend. Hopefully that doesn't hurt them too much for their bowl hopes. Hope you and yours had a good weekend other than that.

[shaneinga]

Strong looking sessions Shane. Was sorry to see the Dogs lose this weekend. Hopefully that doesn't hurt them too much for their bowl hopes. Hope you and yours had a good weekend other than that.

Thanks Trent. UGA had the same thing happen to them as LSU did the previous week. Young team on the road in a hostile environment and no real leaders on either side of the ball stepped up to get their heads on straight. Hopefully we can win out and meet Bama in SEC championship game. I still don't think we would win that one though. It would still be nice to end up there.

[shaneinga]

Monday
Pull 1
Weight 232

Sumos (531)
5 x 145
5 x 175
3 x 200
3 x 230
3 + 260(6)

Rear Delt Fly Machine
10 x 90
10 x 120
9 x 150
8 x 150
Drop
10 x 120
12 x 90

Assisted Pull ups
6 x 150
6 x 134
6 x 120
6 x 120
Drop
3,3

EZ Curls
6 x 50
6 x 70
6 x 80
Drop
8 x 50
10 x 40

That is it. Lunch time workouts this week as I am in early to work.

[PtReyesGreg]

Good looking workout today Shane. Looks like lots of good pulling action there. It looks like you're doing well with the Sumos still...that is good to see. Nice job too on the pullups and curls...that looks like some excellent back and biceps work there.

[shaneinga]

Good looking workout today Shane. Looks like lots of good pulling action there. It looks like you're doing well with the Sumos still...that is good to see. Nice job too on the pullups and curls...that looks like some excellent back and biceps work there.

Thanks Greg.

Trying to get some progress rolling.

[shaneinga]

Tuesday
Weight 232
Push 1

Lunges/SS Air Squats
25 x 6 do 10 air squats, repeat back the other direction x 4 sets

Bench Press, all the flat benches were taken for DBs
12 x 95
12 x 135
8 x 185
8 x 185
Going to add these back in and put DBs on another day and make them inclined

Hammer strength OH Press
12 x 45 per side
10 x 70
9 x 70
8 x 70
This was hard after BP

Cambered Bar Reverse Triceps
12 x 37.5
12 x 42.5
8 x 52.5
8 x 52.5
Drop
10 x 42.5
12 x 37.5

--------------------------------------------------------------------------------------------------------------------------------------------Wednesday
Weight 231
Pull 2

Chest Supported Rows
12 x 50
10 x 55
11 x 60
11 x 60

Seated Leg Curls
12 x 80
12 x 110
12 x 125
12 x 125
Add weight

Supinated Lat Pulls
12 x 100
10 x 115
12 x 130
12 x 130
Add Weight

Plate Shrugs/SS Ab crunch machine
25 x 45 x 5/11 x 110 x 5

Hammer curls
12 x 25
10 x 30
10 x 35
10 x 35

That is it. Nuts at work right now. Sorry for the lack of being in journals, I will try to get caught up soon.

[shaneinga]

Thursday
Weight 235 (To many cupcakes and carbs out at my brothers birthday last night)

Push 2
Incline DB Press
12 x 40
10 x 50
12 x 60
12 x 60
Second set was tough but add weight

Leg Press
10 x 3PPS
9 x 4PPS
9 x 5PPS
9 x 5PPS

Dips
12 x BW
8 x +10
8 x +25
8 x +25

Cable Fly
12 x 20
10 x 25
8 x 30
8 x 30

That is it.

[TM79]

Great looking sessions in here the last few days. Nice and heavy on the sumos and bench. Also, I hear ya getting 12x60 on Incline DB bench. Great work! Especially with all those 50 degree icicles hanging off of you from our frigid southern winter.

[Cantplankwell]

Thursday
Weight 235 (To many cupcakes and carbs out at my brothers birthday last night)



Dips
12 x BW
8 x +10
8 x +25
8 x +25

I love cupcakes, but dips with added weight I like more!...I am still toiling away with BW, be awhile before I can add weight.

[shaneinga]

Great looking sessions in here the last few days. Nice and heavy on the sumos and bench. Also, I hear ya getting 12x60 on Incline DB bench. Great work! Especially with all those 50 degree icicles hanging off of you from our frigid southern winter.

Those icicles were tough to knock off this morning, that is for sure.

Thank you Trent.

I love cupcakes, but dips with added weight I like more!...I am still toiling away with BW, be awhile before I can add weight.

Thank you CPW. BW dips are great as well. I will probably bounce back and forth between BW and a little added weight. I don't want to get to heavy and jack my shoulders up. I share the love for cupcakes.

[shaneinga]

Saturday

Did a twofer

Push/Pull

Decline BP
12 x 95
10 x 135
10 x 185
10 x 185

Hypers
9 x BW
9 x 25
9 x 45
9 x 45

Step Ups/SS Air Squats
12 x 20/15 x 4

Nautilus Lat Pulls
12 x 70 per side
9 x 90
9 x 115
9 x 115
Add rep

DB OHP
12 x 40
8 x 45
10 x 50
10 x 50
Add rep

Low Cable Rows
9 x 150
9 x 165
9 x 180
9 x 180
Add rep

Lying DB Tricep Extension
10 x 25
10 x 30
8 x 30
7 x 30

That is it.

------------------------------------------------

Monday
Weight 232
Pull 1

Sumos(531)
5 x 145
3 x 175
5 x 215
3 x 245
1 + 270(5)

Assisted Pull ups
8 x 150
8 x 150
8 x 120
8 x 120
Add rep

Rear Delt Machine
10 x 90
10 x 120
10 x 150
10 x 150
drop set
10 x 120
12 x 90

EZ Curls
6 x 60
6 x 70
6 x 80
6 x 80
Add rep

Sauna 15 minutes

That is it. Crazy couple of weeks at work. I think I finally can see the light at the end of the tunnel though.

[PtReyesGreg]

Nice work recently Shane. Looks like you've got a lot of good things going on. I really like the inclusion of the Decline Bench (one of my favorites) and the Sumos.

Hopefully work settles down for you some...tis the season to work our asses off.

[shaneinga]

Nice work recently Shane. Looks like you've got a lot of good things going on. I really like the inclusion of the Decline Bench (one of my favorites) and the Sumos.

Hopefully work settles down for you some...tis the season to work our asses off.

Thank you Greg. Yep, tis the season, no doubt about that.

Shane

[shaneinga]

Tuesday
Weight 231
Push 1

BP
9 x 95
9 x 135
9 x 185
9 x 185
Add rep

Lunges/SS BW Airsquats
6 x 30lb DBs per leg, do 10 air squats, repeat back other direction x 4 sets
Keep the 30 pound DBs here and gain more stability

HS OHP
12 x 45 per side
10 x 70
10 x 70
10 x 70
Add rep

Reverse Tricep Cambered Bar
12 x 37.5
10 x 42.5
10 x 47.5
10 x 47.5

Sauna 15 minutes.

Feeling decent. The lunges are harder with the added weight at 30 pounds.

This is the first time my weight has been this stable since I came back to the gym. In the past I was always gaining or losing a good amount of weight. It feels good to be stable.

[TM79]

Great last couple of sessions Shane. Very strong on the decline bench the other day. Solid work on the sumos as well. And I'd take sets of 9x185 all day long on bench. Love that lunges and air squats. Honestly it reminded me of something that I would do. Nice work!

[shaneinga]

Great last couple of sessions Shane. Very strong on the decline bench the other day. Solid work on the sumos as well. And I'd take sets of 9x185 all day long on bench. Love that lunges and air squats. Honestly it reminded me of something that I would do. Nice work!

Thanks Trent. Yeah I like that combo. I also like how you train. I might take it up someday myself.

[shaneinga]

Pull 2
Weight 230

Incline Chest Supported Rows
12 x 50
12 x 55
12 x 60
12 x 60
Add weight

Seated Leg Curl
8 x 110
8 x 125
8 x 140
8 x 140

Supinated Lat Pulls
8 x 115
8 x 130
8 x 145
8 x 145

Smith Shrugs/SS Hammer Curls
12 x 185/12 x 25
12 x 225/12 x 30
12 x 250/11 x 35
12 x 250/11 x 35

Ab Crunch Machine
12 x 110 x 5

Sauna 15 minutes

That is it.

[Marius_Ursus]

Nice work, good consistency.

[PtReyesGreg]

Good looking workout Shane. Damn strong on the seated leg curls man...that's impressive.

[shaneinga]

Nice work, good consistency.

Thank you Tom.

Good looking workout Shane. Damn strong on the seated leg curls man...that's impressive.

Thanks Greg!

[shaneinga]

Monday
Weight 234

Push

BP (531)
5 x 95
5 x 115
3 x 135
5 x 150
5 x 170
5 + 195(10)

Pec Deck
12 x 120
12 x 150
10 x 180
10 x 180

Dips
BW X 10 x 5

Hammer Strength Plate Loaded OHP
12 x 45 per side
10 x 55
10 x 65
10 x 65

Face Pulls/SS Lat Raises
20 x 22.5/8 x 20 x 4

Seated Tricep DB OHP
12 x 55
10 x 60
8 x 70
7 x 70

That is it.

I am changing up my routine again. I have fallen into bad habits of lifting and not doing cardio. So, I am going back to 3 day training. Doing push, pull, legs routine with 531 at the base of the big lifts.

Squats are still on the shelf for now though and my leg day will look rather bro'ish.

Sorry for lack of being here in the journals. We had a record setting month last month requiring a ton of overtime.

[shaneinga]

Tuesday
Weight 233

5 Rounds EcoBike Intervals
10/20
10 seconds on 20 second rest for 8 sets.

[PtReyesGreg]

Nice workouts the past couple of days Shane. Those EcoBike intervals from today sound tough. 10 seconds on, on one of those bikes feels like an eternity. Way to get it done man.

Sounds like a good change with your programming. I like the P/P/L setup. Good way to get some good work in over 3 days.

[TM79]

Good looking sessions Shane. Strong work on bench and then to follow with some sets of 10 dips is impressive after bench and pec deck. Not familiar with the Eco bike and a little confused. I thought bikes wee the most eco-friendly mode of transportation out there. No emissions and no batteries to bury in the dirt, etc. Nah, good on you for doing more cardio. It's funny. Nowadays, I just want to do cardio and metcons and have to force myself to do weight training. Hope work calms down some. We've been slammed too.

[shaneinga]

Nice workouts the past couple of days Shane. Those EcoBike intervals from today sound tough. 10 seconds on, on one of those bikes feels like an eternity. Way to get it done man.

Sounds like a good change with your programming. I like the P/P/L setup. Good way to get some good work in over 3 days.

Thanks Greg. The bike has a 20/10 setting as well. I couldn't imagine doing those intervals for any amount of time. The 10/20 is tough. I could probably go all out for 20 seconds, it is the recovery at 10 seconds and then going all out again for 20 that would kill me.

Programming should work. PPL is pretty much a staple routine and it should fit my schedule and goals very nicely.

Good looking sessions Shane. Strong work on bench and then to follow with some sets of 10 dips is impressive after bench and pec deck. Not familiar with the Eco bike and a little confused. I thought bikes wee the most eco-friendly mode of transportation out there. No emissions and no batteries to bury in the dirt, etc. Nah, good on you for doing more cardio. It's funny. Nowadays, I just want to do cardio and metcons and have to force myself to do weight training. Hope work calms down some. We've been slammed too.

Thanks Trent. I dropped the weighted dips in favor of saving my shoulders with doing just BW, but it was a lot of them at 50 total.

I hear you on the cardio and metcons. Weight training can seem dull after reading some of the metcons you like to do.

[shaneinga]

Pull
Weight 233

Sumos (531)
5 x 145
3 x 175
5 x 190
5 x 225
5 + 250 (10) Could have done more, capped here

Assisted Pull Ups
10 x 150 x 4
8 x 150

DB Shrugs
10 x 90 x 5

Chest Supported Rows
8 x 55 x 4

Ab Crunch Machine
13 x 110 x 5

EZ Curls
10 x 70 x 3

That is it. Nothing earth shattering there. Putting in the reps. Probably going to be coming in heavy tomorrow. Going to Halloween party/Chili Cookoff tonight at my friends house.