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Thread: Shane's Journal

  1. #1681
    Registered User shaneinga's Avatar
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    Deads and Back
    Weight 243
    TM 415

    Landmine Rows
    12 x 175
    12 x 200
    11 x 225
    10 x 225
    Drop
    16 x 175

    Deads Hex Bar
    1 +
    5 x 315
    3 x 355
    1 x 405
    Joker
    1 x 455



    Pull ups (34 minimum)
    6,8,6,5,6,5

    33:03

    Gave 455 a pull and accomplished a slow lock out. Should have put a tweener set in there somewhere for a little more priming but I got it to move and locked it out.

    Working again tomorrow but should have time to get my BP workout in.
    Last edited by shaneinga; 01-12-2021 at 12:42 PM.
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    Way to get after it yesterday Shane! You got that 455 up no problem. Yeah, I have no idea how you guys jump up in weight so much on the warmup sets. Maybe because you guys are actually strong... I would always work myself to death going up in 20 lb increments on deadlifts. Lol. Don't work to hard and look forward to seeing the bench workout!
    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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  3. #1683
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    Originally Posted by TM79 View Post
    Way to get after it yesterday Shane! You got that 455 up no problem. Yeah, I have no idea how you guys jump up in weight so much on the warmup sets. Maybe because you guys are actually strong... I would always work myself to death going up in 20 lb increments on deadlifts. Lol. Don't work to hard and look forward to seeing the bench workout!
    Thank you Trent. I should have jumped 20 pounds as well! I tried not to work hard yesterday but unfortunately it was hard enough to not have time to get my workout in but I knocked out this morning.
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  4. #1684
    Registered User shaneinga's Avatar
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    BP Chest/Back
    Weight 243
    TM 230

    531 BP
    1 +
    5 x 95
    5 x 135
    3 x 140
    5 x 175
    3 x 205
    1 + 220 (5)

    Incline DB Press/SS Low row
    10 x 70/10 x 170
    10 x 70/10 x 170
    10 x 70/14 x 170

    Dips/Chin ups
    20/7
    20/7
    17/6

    37:44

    That’s it. Going to get some cardio in this week but lifting weight will probably be minimal until after the first of the year. I will still be by to drop off cardio and light lifting sessions so I am not going anywhere.
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    Way to get after it Shane! I'm maxing on Bench today and might get one rep where you got five. Yeah man, keep stopping in to drop off those conditioning sessions.
    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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  6. #1686
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Way to get after it Shane! I'm maxing on Bench today and might get one rep where you got five. Yeah man, keep stopping in to drop off those conditioning sessions.
    Thank you Trent! Your max sessions were damn impressive this week! Lots of strong work in there so don’t sell yourself short.

    Finally was able to get my first workout of the week in. if this continues I am going to have to go back to early mornings.
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  7. #1687
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    Rehab Upper A

    Circuit x 3 sets

    Lat Pulls OH wide
    10-15 x 100

    Seated Lat Raise 15 pound KB
    20 per side

    Seated 50 pound KB Shrugs
    20-30 x 50

    Incline DB Press
    15-20 x 30

    DB Curls
    10-15 x 30

    DB OHP
    10-15 x 30

    Used the crutches to get around my basement and strategically placed items where moving from place to place was as minimal as possible. I will also need to go lighter than usual but I will hopefully still be able to do some respectable workouts that keep me from going crazy.

    My alternate workout will be a body weight push up and ab work.

    Also hit a Peloton workout
    45 minutes
    439 total Watts (New PR by 10)
    646 Cals

    That’s it.

    Merry Christmas everyone! Hopefully you were good and Santa brings you all the gainz!
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    Solid session today Shane! I'm confused, did you already have your surgery? If so, how in the world did you do the Peloton? Or maybe this was just a mock-up session to place everything around your basement for when you have your surgery? Heck of a good looking session for being on crutches. This type of stuff should keep you busy during your recovery.

    I'm doing a Christmas metcon in a few minutes and then hanging it up for Christmas. I bought all of my Christmas presents this year so I guess I wasn't very good. Ha ha.... I'm getting some decent stuff at least. Merry Christmas to you and your family 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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  9. #1689
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Solid session today Shane! I'm confused, did you already have your surgery? If so, how in the world did you do the Peloton? Or maybe this was just a mock-up session to place everything around your basement for when you have your surgery? Heck of a good looking session for being on crutches. This type of stuff should keep you busy during your recovery.

    I'm doing a Christmas metcon in a few minutes and then hanging it up for Christmas. I bought all of my Christmas presents this year so I guess I wasn't very good. Ha ha.... I'm getting some decent stuff at least. Merry Christmas to you and your family brother..
    LoL. Yep I should have been more clear. It was a mock session to see how my set up was going to work while on crutches.

    Good luck with your metcon and Merry Christmas to you and your family as well.
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    Merry Christmas Shane!
    I hope your surgery goes well.
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  11. #1691
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    Originally Posted by ArchAngel'73 View Post
    Merry Christmas Shane!
    I hope your surgery goes well.
    Thank you!

    Merry Christmas to you as well.
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  12. #1692
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    Friday Peloton Ride
    45 minutes
    426 Watts
    627 Cals

    Saturday
    Rehab Upper

    Weight 247

    Circuit x 3 sets

    Lat Pulls OH wide
    12 x 105
    14 x 105
    14 x 105

    Seated Lat Raise 15 pound KB
    20 per side x 3 sets

    Seated 50 pound KB Shrugs
    20 x 50 x 3

    Incline DB Press
    20 x 30 x 3

    DB Curls
    12 x 30 x 3

    DB OHP
    12 x 30
    12 x 30
    15 x 30

    CGBP
    10 x 135 x 3

    Green band triceps
    12 x 3

    Peloton Ride
    30 minutes
    272 Watts (PR)
    400 Calories

    That’s it.
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  13. #1693
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    Peloton Ride
    60 minutes
    591 KJ New PR
    19.65 Miles
    868 Cals.

    That’s it.

    I might try getting in a row tomorrow morning before going to get surgery to get in one last cardio session.

    Surgery is scheduled for 10:30 am tomorrow. I will be joining Greg on the crutches crew tomorrow.

    Put IG back on my phone because I am going to bored as hell sitting around for a week. Hoping to find some good rehab and at home sitting workout ideas.
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    Shoot man, I've been on vacation and not checking in. Good last two sessions! Great upper body and Peloton work! As of right now, you should be going into surgery. Praying that everything goes well and that you are on the road to a quick recovery brother. I'll be checking in to see how things are going.
    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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    Originally Posted by TM79 View Post
    Shoot man, I've been on vacation and not checking in. Good last two sessions! Great upper body and Peloton work! As of right now, you should be going into surgery. Praying that everything goes well and that you are on the road to a quick recovery brother. I'll be checking in to see how things are going.
    Surgery went well. Knee really doesn’t hurt much at all today. He said I need a second surgery because the cartilage behind my kneecap is about gone. He took some cartilage while he was there and is using it to grow more cartilage to reinstall it later where needed. I will know more when I go for my follow up. He said that surgery would require me to be on crutches for 6 weeks.
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    Originally Posted by shaneinga View Post
    Surgery went well. Knee really doesn’t hurt much at all today. He said I need a second surgery because the cartilage behind my kneecap is about gone. He took some cartilage while he was there and is using it to grow more cartilage to reinstall it later where needed. I will know more when I go for my follow up. He said that surgery would require me to be on crutches for 6 weeks.
    Glad to hear that the surgery went well and that you aren't in a lot of pain. Hope that is still the case. Sorry to hear that you need another surgery and the recovery time for it. Could they not see that there is no cartilage on the MRI? That just seems kind of strange to me for some reason...
    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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  17. #1697
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    Originally Posted by TM79 View Post
    Glad to hear that the surgery went well and that you aren't in a lot of pain. Hope that is still the case. Sorry to hear that you need another surgery and the recovery time for it. Could they not see that there is no cartilage on the MRI? That just seems kind of strange to me for some reason...
    Thank you Trent. Today the pain is noticeably more. They gave me pain meds but I am not taking them. 800 MG Motrin is what I using instead. This will keep me sharp and not over use my leg thinking it’s not injured.

    I don’t know about the cartilage. This was all discussed with my wife after surgery and I never saw my Dr after surgery. My wife was thrilled that apparently my Dr. has been on some reality tv show she watches called married to medicine. LoL.

    Today I am getting a little better on my crutches but still haven’t made the trip to the basement to workout. I am able to shower tomorrow so the plan is to give it a go and shower after tomorrow’s workout.
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    I'm glad you're on the mend and that sucks about the 2nd surgery. and that's a good pain management plan imo. Hope your healing goes fast and efficient.
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    Sounds like a good idea on the Motrin. No reason to screw yourself up because you can't feel the damage you're doing. I'm sure crutches must take some getting used to. My Grandfather was on crutches for the last 40 years of his life and his upper body was built like a brick s#!t house from walking around on those things. So prepare for some gainz you never intended on getting. That's funny about your doctor being on a reality show. Hoping you can get an upper session in!
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  20. #1700
    PNBA Pro marinevet63031's Avatar
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    I am glad your surgery went well. I am also pretty impressed with your journals. Keep it up
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    Originally Posted by ArchAngel'73 View Post
    I'm glad you're on the mend and that sucks about the 2nd surgery. and that's a good pain management plan imo. Hope your healing goes fast and efficient.
    Thank you Brian. Yeah, the second surgery is supposed to be more intense. I am in no hurry to do it but I would like to get it done in 2021 sometime. Probably aim for another after Christmas surgery so I can lay around during our slow time at work.
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  22. #1702
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Sounds like a good idea on the Motrin. No reason to screw yourself up because you can't feel the damage you're doing. I'm sure crutches must take some getting used to. My Grandfather was on crutches for the last 40 years of his life and his upper body was built like a brick s#!t house from walking around on those things. So prepare for some gainz you never intended on getting. That's funny about your doctor being on a reality show. Hoping you can get an upper session in!
    Thank you Trent. The crutches aren’t so bad but living at the top of 14 stairs sucks! It would be nice to get ripped from using crutches!

    Yeah, the Dr thing is funny. Our friend works at the hospital that my surgery was done and she pointed that fact out to my wife.

    Hoping to get some kind of lifting in soon. I am going crazy right now.
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  23. #1703
    Registered User shaneinga's Avatar
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    Originally Posted by marinevet63031 View Post
    I am glad your surgery went well. I am also pretty impressed with your journals. Keep it up
    Thank you for stopping by. Appreciate the well wishes! I certainly plan to!
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    Still Pounding! TM79's Avatar
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    Originally Posted by shaneinga View Post
    Thank you Trent. The crutches aren’t so bad but living at the top of 14 stairs sucks! It would be nice to get ripped from using crutches!

    Yeah, the Dr thing is funny. Our friend works at the hospital that my surgery was done and she pointed that fact out to my wife.

    Hoping to get some kind of lifting in soon. I am going crazy right now.
    Man, I bet. I usually get stir crazy after one day of being inside. Whenever someone brings up the "preppers" that build those bunkers in the ground at their house so they can live in them for a few months if things get bad, I'm always like, "Yeah, I'd never waste my money. I'll just die because that beats going crazy in that bunker..." I can't imagine what you're dealing with right now but just try to do the best you can. Maybe you can hit the weights soon. The stairs would undoubtedly suck. We are currently looking to move back to a ranch house for similar reasons. We live in a three-story house and my wife's knees are killing her. Our kids' rooms are at the very top so each time my son needs a diaper change it is up and down two flights of steps. (In hindsight we should just get a changing table for downstairs... ) Anyway, over the break I have changed nearly every diaper (to give her a break) and this kid poops like 5 times a day.... One-story living is sounding good but ranch homes are rare and expensive around here.

    Sorry for the rambling. It happens... Hopefully you can get some training in soon. Maybe your wife and son could bring a bench and dumbbells up to the living room and you could get some sets in? Hang in there brother.
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  25. #1705
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Man, I bet. I usually get stir crazy after one day of being inside. Whenever someone brings up the "preppers" that build those bunkers in the ground at their house so they can live in them for a few months if things get bad, I'm always like, "Yeah, I'd never waste my money. I'll just die because that beats going crazy in that bunker..." I can't imagine what you're dealing with right now but just try to do the best you can. Maybe you can hit the weights soon. The stairs would undoubtedly suck. We are currently looking to move back to a ranch house for similar reasons. We live in a three-story house and my wife's knees are killing her. Our kids' rooms are at the very top so each time my son needs a diaper change it is up and down two flights of steps. (In hindsight we should just get a changing table for downstairs... ) Anyway, over the break I have changed nearly every diaper (to give her a break) and this kid poops like 5 times a day.... One-story living is sounding good but ranch homes are rare and expensive around here.

    Sorry for the rambling. It happens... Hopefully you can get some training in soon. Maybe your wife and son could bring a bench and dumbbells up to the living room and you could get some sets in? Hang in there brother.
    LoL. I hear you on the bunker! I actually made my way into the basement today, otw out the door to a Dr appointment that I so cleverly scheduled myself this morning. It was an easier trip than expected so I plan to try to do something today.

    We are actually house shopping this year also and two must haves for us are ranch and basement. Those houses down here are much the same as they are where you live. Like unicorns and expensive.

    It sounds like you are getting some sweet cardio changing diapers.
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  26. #1706
    Registered User shaneinga's Avatar
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    Rehab Upper

    Weight IDK

    Circuit x 3 sets

    Lat Pulls OH wide
    15 x 100
    15 x 100 UH
    15 x 100

    Seated Lat Raise 15 pound KB
    20
    20 front raise
    20

    Seated 50 pound KB Shrugs
    20
    20
    30

    Incline DB Press
    20 x 30
    15 x 40
    15 x 40

    DB Curls
    12 x 30 hammers
    12 x 30 curls
    12 x 30 drag

    DB OHP
    15 x 30
    15 x 30
    15 x 30

    CGBP
    15 x 135
    15 x 135
    10 x 135

    Green Band Tricep
    14
    14
    14

    Band pull aparts
    12 x blue band
    12
    12

    29:39

    That’s it. First one in the books and last workout of 2020. I wasn’t going to let the year end on a “rest” day.
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    Yeah Shane! Way to get one in! Good looking session! That seems like a lot of work to get in in 30 minutes if you are on crutches. Way to get it done! Hopefully you didn't have too hard of a time getting around. Also, hope the doctor appointment goes well. Maybe make one of those for every other day?
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  28. #1708
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Yeah Shane! Way to get one in! Good looking session! That seems like a lot of work to get in in 30 minutes if you are on crutches. Way to get it done! Hopefully you didn't have too hard of a time getting around. Also, hope the doctor appointment goes well. Maybe make one of those for every other day?
    Thank you Trent! It looks like a lot but it’s basically 3 giant sets sitting at 3 different benches. I was able to move around decently. Knee where they cut me is really not that sore but the back of my knee is super tight and sore.

    Dr appointment for that Dr was good. Next Dr appointment is the 5th for my follow up about my knee.
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  29. #1709
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    Originally Posted by shaneinga View Post
    I wasn’t going to let the year end on a “rest” day.
    One of the most motivational things I've read on here in years. Well said, and even more importantly, well done.
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  30. #1710
    Registered User shaneinga's Avatar
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    Originally Posted by ArchAngel'73 View Post
    One of the most motivational things I've read on here in years. Well said, and even more importantly, well done.
    Thank you! I am trying to keep myself motivated more than anything. Appreciate the compliment though!
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