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Thread: Shane's Journal

  1. #1351
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    Thank you Greg. I hear you on the leg progress. I really don't think I have made much progress there either. I honestly think I respond better to higher volume on legs than lower volume higher weights. Back when I was doing Allpro, 8-12 rep sets, 2 times per week my legs were growing and had more definition than they have ever had. I might go back to those rep ranges once the knee feels better.

    I passed on the Rogue bike yesterday. I am giving my knee a break until I stop needing to take ibuprofen daily for it. Hopefully you are able to use your air dyne.
    I agree about the higher rep ranges for legs. That's funny, but when I was putting my new program together I almost said nuts to it and went with Allpro. I had so many accessories I wanted to get in, though that I gave up on that idea. I did take the higher rep ranges though.

    I plan to hit my Airdyne maybe starting on Monday. I really just don't want to rush it and take a step back with my foot and ankle. Like you I've been thinking it's better to wait until the pain is gone (or mostly gone).

    Good looking workout today! Lots of good reps and variety there.

    How do you like those incline skull crushers? I was just watching a Ryan Humiston video about those on YouTube yesterday and was thinking about giving them a go. Do your elbows feel OK with them?

    Those BFR training links that ArchAngel posted above look interesting. I'll have to look into that too.
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  2. #1352
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    I agree about the higher rep ranges for legs. That's funny, but when I was putting my new program together I almost said nuts to it and went with Allpro. I had so many accessories I wanted to get in, though that I gave up on that idea. I did take the higher rep ranges though.

    I plan to hit my Airdyne maybe starting on Monday. I really just don't want to rush it and take a step back with my foot and ankle. Like you I've been thinking it's better to wait until the pain is gone (or mostly gone).

    Good looking workout today! Lots of good reps and variety there.

    How do you like those incline skull crushers? I was just watching a Ryan Humiston video about those on YouTube yesterday and was thinking about giving them a go. Do your elbows feel OK with them?

    Those BFR training links that ArchAngel posted above look interesting. I'll have to look into that too.
    I hear you on the higher rep ranges. I think I am done training on programs for awhile. I have a pretty good idea what has worked and not worked for my own personal goals. I am going to try to train a little more intuitively for awhile and focus on good reps and sets every time instead of using prescribed reps. Use progressive overload and TUT with good MMC with sets for awhile. Rest and back off Deload where needed.

    Basically keep it simple.

    I like those incline skull crushers. They didn’t seem to bother my elbows much at all.

    Good luck with the Air Dyne!

    Agreed on the BFF training. I have yet to really play around with it but those links have me interested.
    Last edited by shaneinga; 08-02-2020 at 03:31 AM.
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  3. #1353
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    Pull day 2

    Weight 230.8 boom

    Ab Wheel
    40
    40
    40

    BB Rows
    12 x 135
    12 x 135
    12 x 135

    RDLs
    12 x 225
    12 x 225
    12 x 225

    Plate Raises
    20 x 25
    20 x 25
    20 x 25

    Chin ups
    6
    6
    6

    Ab crunches
    20
    20
    20

    That’s it. Hit my goal weight 2 days early. Going to go eat a giant omelette.

    I can’t believe it’s already August and school starts for my son on Monday. Crazy.

    Took some photos today and did a side by side. Not much difference but I only lost 6 pounds. Going to hold off on progress pics right now.

    Soon though I will use my original photo as a before photo. My new goal is beach body for our annual beach trip on September 19. 7 weeks. Let’s Go!
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  4. #1354
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    Sorry about your knee Shane, for the record I thought you did awesome on the challenge, I dont know what target group it was intended for but as far as I am concerned it was a win for you. Great job on the weight loss as well...sorry no cheese allowed on that omlete though.

    Looking forward to your next battle!
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  5. #1355
    Registered User shaneinga's Avatar
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    Originally Posted by Cantplankwell View Post
    Sorry about your knee Shane, for the record I thought you did awesome on the challenge, I dont know what target group it was intended for but as far as I am concerned it was a win for you. Great job on the weight loss as well...sorry no cheese allowed on that omlete though.

    Looking forward to your next battle!
    Thank you Alan. It was more of a fullbody type of workout. KB swing is a great movement but the high reps of the program made it hard on my crappy knee. Thank you on the weight loss. An omelette without cheese isn't really an omelette is it?
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  6. #1356
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    Pull A
    Weight 230.4

    Deads
    5 x 225
    5 x 275
    5 x 315
    5 x 350

    Underhand Lat rows
    12 x 95
    12 x 105
    12 x 115

    BB Shrugs
    30 x 225
    25 x 245
    20 x 275

    BB Rows
    8 x 150
    12 x 150
    14 x 150

    BB Curls
    12 x bar
    12 x 65
    12 x 75

    54:15

    That’s it. Decent workout today. I might actually program my deads via 531 as I think 531 is good for progression on deads.

    Tomorrow shoulders and triceps are on deck for my first push workout of the week.
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  7. #1357
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    Man, I don't check in for a few days and you do a week's worth of training! Awesome looking sessions Shane. Glad you are able to get some leg work in with the knee. The incline skull crushers sound fun. Are you using an EZ bar for those? I did some DB skull crushers last week and I swear I felt those for days... I like the approach of doing your own programming and concentrating on good sets and reps. It does feel good to free yourself from prescribed weights and just do what you feel like doing. Not saying anything against programs, just noting that it feels good to just do what your body feels like doing sometimes. Good work on those deadlifts this morning! Way to get right in the thick of it on those. Good job hitting your weight loss goal too. My weight keeps fluctuating from 1 pound heavier than my goal to 3 pounds heavier. It's like that commercial with the old man dangling a dollar from his fishing pole. "Almost had it..."
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  8. #1358
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Man, I don't check in for a few days and you do a week's worth of training! Awesome looking sessions Shane. Glad you are able to get some leg work in with the knee. The incline skull crushers sound fun. Are you using an EZ bar for those? I did some DB skull crushers last week and I swear I felt those for days... I like the approach of doing your own programming and concentrating on good sets and reps. It does feel good to free yourself from prescribed weights and just do what you feel like doing. Not saying anything against programs, just noting that it feels good to just do what your body feels like doing sometimes. Good work on those deadlifts this morning! Way to get right in the thick of it on those. Good job hitting your weight loss goal too. My weight keeps fluctuating from 1 pound heavier than my goal to 3 pounds heavier. It's like that commercial with the old man dangling a dollar from his fishing pole. "Almost had it..."
    Thank you Trent. Yes, I am using an EZ Curl bar. It works very well on those.

    I figure why not give some self programming a go. I have been doing a lot of self programming with my accessory work on 531 for awhile anyway so it isn't going to be that much of a stretch to do my own.

    Deads felt good. I am back to a BB so easing into them again. I think the actual 531 programming on these will help to keep me from hurting myself as it has a lot more warm up sets. Smart.

    I hear you on the weight loss. Sometimes I feel like the body has "set points" where you have spent a good time at a certain weight in the past and it seems to like to have weight loss stalls at these weights. I know it's not scientific but I know I seem to have sticking points that sometimes take me a good week to 2 weeks to see any movement on and then boom the pounds start falling off again. Keep doing what you did today and it will for sure drop.
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  9. #1359
    Registered User shaneinga's Avatar
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    Push A
    Shoulders/Triceps
    Weight 230.8

    Banded warm up

    BB OHP
    12 x 55
    12 x 95
    8 x 115
    8 x 115

    6 point laterals
    10 x 10 x 3

    Tricep rope
    12 x 35
    9 x 55
    9 x 55

    Arnold Press
    12 x 25
    12 x 25

    Incline skull crushers
    12 x 50 PWO
    12 x 50

    Lat Raises/SS face pulls
    20 x 25/20 x green band x 3
    20 x 25
    20 x 25

    Reverse Grip tricep press
    10 x blue band three second holds x 3

    Time 52:57

    Got that one done. Goal this week is 228. something.
    Last edited by shaneinga; 08-04-2020 at 04:51 AM.
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    Originally Posted by shaneinga View Post
    Push A
    Shoulders/Triceps
    Weight 230.8

    Banded warm up

    BB OHP
    12 x 55
    12 x 95
    8 x 115
    8 x 115

    6 point laterals
    10 x 10 x 3

    Tricep rope
    12 x 35
    9 x 55
    9 x 55

    Arnold Press
    12 x 25
    12 x 25

    Incline skull crushers
    12 x 50 PWO
    12 x 50

    Lat Raises/SS face pulls
    20 x 25/20 x green band x 3
    20 x 25
    20 x 25

    Reverse Grip tricep press
    10 x blue band three second holds x 3

    Time 52:57

    Got that one done. Goal this week is 228. something.
    Solid looking session Shane. Strong work on the OHP and the rest was strong as well. When you said your goal was 228 I thought you meant 10x228 lb on bench.
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  11. #1361
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Solid looking session Shane. Strong work on the OHP and the rest was strong as well. When you said your goal was 228 I thought you meant 10x228 lb on bench.
    Thank you Trent. I am trying.

    10 x 228 on BP would be nice too! LoL
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  12. #1362
    Registered User shaneinga's Avatar
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    Cardio/Abs
    Weight 232
    Rogue Bike
    10.2 miles
    30 minutes

    Ab wheel
    30
    40
    40
    30
    30

    Had a weight bounce. Ate some soup that probably had a bunch of sodium in it and my carbs were over my macro target For the day so that explains the bounce.

    I have had some trouble clearing my throat here this past month and a slight sore throat. Went to the dr and I have silent reflux and am being treated for GERD. Yay, more pills. Getting older isn’t for sissies.

    I am adjusting my diet but one thing that causes it is caffeine. Oh and spicy food. That’s basically my whole diet. I am going to starve.
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    LOL! I couldn't help but laugh out loud reading this. Looks like we both had a weight bounce, although I pretty much gave up on counting macros and settled back into almost 50% carbs again. Sorry to hear about the GERD. Although I think they throw that out there a little too much. I've been taking Prilosec for over 5 years now for reflux and wish I could get off of it. That is the only medication I take but over time it can lead to bone problems (see broken bone in foot ) and other stuff. It's on the list of things to quit but each time I try I get a massive rebound of acid reflux and usually end up back on it. Wish I had never started that stuff but when your dad dies of esophageal cancer they are pretty serious about you not suffering that same fate... I started pro biotics this week and it is too early for me to tell you anything about them but ask me in a month of two.

    Way to get after it on that bike my man. I have some LISS coming up. Have a good day!
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  14. #1364
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    LOL! I couldn't help but laugh out loud reading this. Looks like we both had a weight bounce, although I pretty much gave up on counting macros and settled back into almost 50% carbs again. Sorry to hear about the GERD. Although I think they throw that out there a little too much. I've been taking Prilosec for over 5 years now for reflux and wish I could get off of it. That is the only medication I take but over time it can lead to bone problems (see broken bone in foot ) and other stuff. It's on the list of things to quit but each time I try I get a massive rebound of acid reflux and usually end up back on it. Wish I had never started that stuff but when your dad dies of esophageal cancer they are pretty serious about you not suffering that same fate... I started pro biotics this week and it is too early for me to tell you anything about them but ask me in a month of two.

    Way to get after it on that bike my man. I have some LISS coming up. Have a good day!
    Yep, both had a bounce on the scale. That is it, if we both had a bounce gravity must be off today. That explains it!

    Not happy with the GERD diagnosis. I have an appointment with an ENT on the 13th to get checked out. My insurance company is going to drop me after this month.

    I have heard some people needing to be on it forever and others once it was controlled only needing a prescription for a month and never needing it again. I hope I am in the latter.

    Good luck with your LISS man, same to you!
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    Push B Chest Focus
    Weight 230.4

    Bench (slingshot)
    10 x 135
    10 x 165
    10 x 195
    10 x 195


    DB Fly
    15 x 35 PWO
    18 x 35
    16 x 35
    Smoked

    Incline BP
    10 x 135
    9 x 135
    8 x 135

    Incline fly
    12 x 35 PWO
    10 x 35
    11 x 35

    Decline Singles KB press
    10 x 35 per arm
    8 x 50
    8 x 50

    Dips
    10
    10
    10

    Time 55:19

    I swore I was going to be in the 220s last night after coming home and hitting the scale and it reading 231.8. That was before dinner though. I am definitely knocking on the door to be back in the 220s soon.

    Decided to try the slingshot today. I feel like I am flaring my elbows some when I bench so going forward I am going to use this for awhile to see if I can create some better motor patterns. I know the old bend the bar trick and I am trying to use that as well.

    The slingshot did allow me more reps. I also noticed my triceps were hit harder with it.

    Anyway, another scorcher down here in Georgia and high school kids in my school district are making national news for their giant group first day of school photos. School year should be fun!
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    Nice session Shane. Never tried a sling shot. Solid frickin numbers, that's for sure. Chest and tris must be smoked. Cheers to the non-weight loss again today. I'm with you. School pictures today in GA??? Man, you guys love to watch people's heads explode. LOL Good luck with the ENT man. Hopefully they can get it sorted out. I know its frustrating.
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    Originally Posted by TM79 View Post
    Nice session Shane. Never tried a sling shot. Solid frickin numbers, that's for sure. Chest and tris must be smoked. Cheers to the non-weight loss again today. I'm with you. School pictures today in GA??? Man, you guys love to watch people's heads explode. LOL Good luck with the ENT man. Hopefully they can get it sorted out. I know its frustrating.
    Thank you Trent. Slingshot is pretty cool. I guess it’s kind of like wearing a powerlifting bench shirt though I have never worn one. Yeah, idk what those kids were thinking. It’s kind of a sh!t show down here right now.

    Thank you. I hope so too!
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    Pull B
    Weight 228.4. Back in the 220s.

    Ab Wheel
    30
    30
    30
    30

    RDLs
    12 x 185
    12 x 225
    10 x 250

    Lat Pulls Wide
    16 x 95
    10 x 105
    11 x 105

    Plate Raises
    20 x 35
    20 x 35
    20 x 35

    V Grip Lat pulls
    12 x 105
    14 x 105
    12 x 105

    Straight Arm Lat Pulls
    10 x 50
    10 x 50
    10 x 50

    That’s it. Big whoosh and I hit my goal weight 3 days early. Now let’s see if I can keep it off over the weekend.
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    Damn man, I hope you had a razor handy for the forest of chest hair that sprouted out of your shirt during those RDLs. Seriously impressive work there! The rest looked good as well. Congrats on being back in the 220's! I'm going to try and do better this weekend. Usually I go off the deep end, eating whatever and drinking tons of beer. This week may have pissed me off enough to tighten up. I want to see 175 on that scale. Hope you and yours have a good weekend brother.
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    Originally Posted by shaneinga View Post
    Pull B
    Weight 228.4. Back in the 220s.

    DLs
    12 x 185
    12 x 225
    10 x 250




    That’s it. Big whoosh and I hit my goal weight 3 days early. Now let’s see if I can keep it off over the weekend.
    Back in the 220s is Awesome Shane!

    Those RDLS are inspiring as well, good work there.

    Hopefully you get your GERD sorted out, not a nice thing.

    LOL on the spicy food and coffee...luckily for me its one thing I can tolerate, I can eat things "that will make a billy goat puke" to steal a quote about RAMBO.

    Enjoy your weekend!
    Strength + Cardio + Proprioception = dominance
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    Originally Posted by TM79 View Post
    Damn man, I hope you had a razor handy for the forest of chest hair that sprouted out of your shirt during those RDLs. Seriously impressive work there! The rest looked good as well. Congrats on being back in the 220's! I'm going to try and do better this weekend. Usually I go off the deep end, eating whatever and drinking tons of beer. This week may have pissed me off enough to tighten up. I want to see 175 on that scale. Hope you and yours have a good weekend brother.
    Haha. Thank you Trent. Tighten up this weekend. No need to trade 5 days of hard work for a couple days of slackness. Well, maybe if there is beer.

    Originally Posted by Cantplankwell View Post
    Back in the 220s is Awesome Shane!

    Those RDLS are inspiring as well, good work there.

    Hopefully you get your GERD sorted out, not a nice thing.

    LOL on the spicy food and coffee...luckily for me its one thing I can tolerate, I can eat things "that will make a billy goat puke" to steal a quote about RAMBO.

    Enjoy your weekend!
    Thank you Alan. I hope it get it sorted out as well. I don't like taking medicine but I am glad we have it when I need it.

    I hear you on the being able to eat about anything. I used to be like that too. I miss it.
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    Cardio.

    Rogue Bike
    10 miles
    29 minutes
    346 Cals.

    Working today. Had a hard time getting going this morning. I need to find a new seat for my Rogue bike or go back to doing short HIIT intervals. I bought some riding shorts, but they really didn't help much. Concept let me know that my rower keeps getting pushed back. New date is 8/27. I was hoping to have it on order this week.
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    Originally Posted by shaneinga View Post
    Cardio.

    Rogue Bike
    10 miles
    29 minutes
    346 Cals.

    Working today. Had a hard time getting going this morning. I need to find a new seat for my Rogue bike or go back to doing short HIIT intervals. I bought some riding shorts, but they really didn't help much. Concept let me know that my rower keeps getting pushed back. New date is 8/27. I was hoping to have it on order this week.
    Nice job on the bike Shane! Wait, so you bought a rower for your home gym? Oh, you love suffering indeed!
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    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
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    Originally Posted by TM79 View Post
    Nice job on the bike Shane! Wait, so you bought a rower for your home gym? Oh, you love suffering indeed!
    Thank you Trent. I haven't bought it yet but I am on the waiting list to buy it. I can't wait man!
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    Sunday
    Weight 229.4
    5K Stroller Push
    33:22 3.15 miles
    544 Cals

    Wife wanted to go for a run on Sunday so I grabbed my weight lifting knee sleeves and put one on my bum left knee and went with her. Slow but steady and got it done.

    Monday
    Weight 228.8 Boom.
    Hit my goal weight and I slept in today because I stayed up to damn late watching Shark Week. I feel amazing with that extra hour of sleep. If I can find time to get a workout in today, great, but if not I will bump everything back a day.

    Won't make a habit of this but the extra sleep was needed today.

    This week I need to get under 227.
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    Solid work on that run Shane. I hope the knee didn't bark too much because of it. Cool deal on the rower. It's crazy how hard it seems to be to order workout equipment. Up late watching shark week? For those of us that surf we avoid that show like the plague. I'd rather just continue on in ignorance...
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    Originally Posted by TM79 View Post
    Solid work on that run Shane. I hope the knee didn't bark too much because of it. Cool deal on the rower. It's crazy how hard it seems to be to order workout equipment. Up late watching shark week? For those of us that surf we avoid that show like the plague. I'd rather just continue on in ignorance...
    Thank you Trent. Knee didn't really bother me too much. I didn't even need any ibuprofen so that is a win. I am scheduled to see the ortho today and am curious to see what he has to say.

    Yeah, equipment is hard to come by. Hoping to actually be able to buy one here soon.

    I can't say I blame you on skipping watching Shark Week. LoL.
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    Pull A
    Weight 231.2

    Deads
    TM 375
    5 x 190
    3 x 225
    3 x 265
    3 x 300
    3 + 340 (6)

    Underhand Lat rows
    12 x 105
    10 x 115
    8 x 125

    Meadow BB Shrugs
    13 x 225
    14 x 225
    14 x 225
    Bump

    BB Rows
    10 x 155
    12 x 155
    12 x 155
    Bump


    BB Curls
    12 x bar
    12 x 75
    12 x 75
    Bump

    55:30

    Had a weight bounce. No biggie. I don’t feel like I went over on cals but I ate a ton of greens yesterday.

    Workout was decent. Started adding in pauses on my lat pulls. Going to keep doing that for awhile.
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    Just love how this workout reads Shane. Heavy deads followed by a variety of volume accessory lifts. Your biceps must be toast after that. Cheers to the weekly weight bounce. Same here... Hope the ortho goes well today.
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    Originally Posted by TM79 View Post
    Just love how this workout reads Shane. Heavy deads followed by a variety of volume accessory lifts. Your biceps must be toast after that. Cheers to the weekly weight bounce. Same here... Hope the ortho goes well today.
    Thanks Trent. Biceps felt good when I was done.

    Ortho is sending me out for a MRI. He thinks I have a miniscus tear and says it is pretty common. Hoping to get this finally sorted out.
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