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Thread: Shane's Journal

  1. #1471
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Awesome job on that row Shane! No doubt that will be the first of many PR's. Now, time to see if all the beer I drank last night gives me some fuel for this run...
    Thank you Trent. That 5 miler you did was damn impressive man. I have been to busy helping my mom over the past 2 weekends to get a run in. Hoping to get some biking or a run in some time this week.
    IG @ JustShaneinGa
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  2. #1472
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    Monday
    531 Press/Shoulder/Triceps
    Weight 229.6
    TM 115

    Banded Warm Shoulders and Triceps

    531 BB OHP
    5 x 50
    5 x 60
    3 x 70
    5 x 90
    3 x 100
    1 + 110(10)
    DB Volume Work
    12 x 40
    10 x 50
    8 x 50

    V Grip Triceps/SS Lat Raises
    16 x 50/14 x 30
    12 x 60/10 x 40
    9 x 70/11 x 40
    Drop Set
    11 x 50

    That is all I had time for today. I forgot to set my alarm and woke up way late.

    Last week before I leave for the beach. I can't freaking wait.
    IG @ JustShaneinGa
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    Solid work on that OHP Shane. Nice accessory work too. Yeah, I had the opposite problem this morning, Slept like sh!t and woke up early. Ha ha. Yeah, don't sweat the cardio. It'll be there when you get back. And glad you're heading to the beach next week! That's a great feeling!
    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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  4. #1474
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    Originally Posted by TM79 View Post
    Solid work on that OHP Shane. Nice accessory work too. Yeah, I had the opposite problem this morning, Slept like sh!t and woke up early. Ha ha. Yeah, don't sweat the cardio. It'll be there when you get back. And glad you're heading to the beach next week! That's a great feeling!
    Thank you Trent! Sorry your slept like crap. I have been lucky in that regard.

    Can’t wait to get to the beach!
    IG @ JustShaneinGa
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  5. #1475
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    Tuesday/Deads and Back
    Weight 230.0
    Tam 385

    I Deads
    5 x 195
    3 x 235
    5 x 290
    3 x 330
    1 + 370 (3)

    Underhand Lat rows pause
    12 x 105
    12 x 115
    10 x 115
    RP 2

    Meadow BB Shrugs
    12 x 255
    12 x 265
    12 x 2

    Landmine Rows
    12 x 150
    8 x 175
    8 x 175
    Drop
    8 x 150
    9 x 125

    DB Curls
    12 x 30 x 3
    Bump to 35

    53:57

    That’s it. 370 felt heavy this morning but once I got one the other 2 followed without much issue. Probably had another 2 in the tank I know I had one.

    I will probably be switching up to the hex bar when I get back. I love the straight bar but with me not competing in any powerlifting meets anytime soon, the hex bar will fit my goals just fine.
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    Man, whatever you're skipping in squats you're sure making up for in deads. Nice job! Love that accessory work too and you know I'm a fan of the hex bar so I share your sentiments. I might work up to a few reps at 265 this week on that. Lol. Way to get after it 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
    IG: trentmas.nc
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  7. #1477
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    Originally Posted by TM79 View Post
    Man, whatever you're skipping in squats you're sure making up for in deads. Nice job! Love that accessory work too and you know I'm a fan of the hex bar so I share your sentiments. I might work up to a few reps at 265 this week on that. Lol. Way to get after it brother!
    Thank you Trent! I am trying man. We are sending a heck of a rain storm your direction. Bring your rain jacket and boots!
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  8. #1478
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    Thursday/BP Chest/Back
    Weight 229.0
    TM 210

    531 BP
    5 x 95
    5 x 135
    3 x 150
    5 x 160
    3 x 180
    1 + 200(5)

    Last set last/DB Rows
    3 x 180 x 5/10 x 80 x 5

    Dips (chest focus)/Lat Pulls
    12/10 x 100
    12/10 x 100
    11/11 x 100

    Incline DB Press/SALPs
    10 x 60/14 x 50
    10 x 60/15 x 50
    10 x 60/13 x 50

    47:29

    Switched it up a little today and added some dips in and some heavier LSL triples instead of BBB sets.

    Felt good.
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    Beauty of a session Shane! Nice work on Bench and that accessory work looks great too. Beautiful session all the way around. Hope you're getting ready for the beach. Be careful as the surf is probably going to be huge next week. Beware of rip currents.
    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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  10. #1480
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    Originally Posted by TM79 View Post
    Beauty of a session Shane! Nice work on Bench and that accessory work looks great too. Beautiful session all the way around. Hope you're getting ready for the beach. Be careful as the surf is probably going to be huge next week. Beware of rip currents.
    Thank you Trent! Getting the truck packed now and going to hit a 5k row.

    Good advice on the rip currents as well.

    I found a neat app for the phone called Sweat Deck that should help me get some exercise in while I am there. Kind of like a 52 card pick up metcon. Right up Trent’s ally. LoL.

    See everyone back here in about a 10 days.
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  11. #1481
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    Saturday
    Cardio
    Weight 228.4
    Rower
    2K 7:51.5
    5K 19:57.4

    That’s it. Headed out. See you all soon.
    IG @ JustShaneinGa
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    Sick time on that 5K brother! Enjoy the beach!
    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
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  13. #1483
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    Originally Posted by TM79 View Post
    Sick time on that 5K brother! Enjoy the beach!
    Thank you Trent. Had a great time. As usual it went by way to quickly.
    IG @ JustShaneinGa
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  14. #1484
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    Sunday
    Weight 238.4
    5K Row 19:57
    3.15 mile run (Stroller push)
    30:24

    Back from the beach cardio blast to get these pounds off ASAP.

    Beach was great. Weather was better than expected but it was cool down there this year. The last 2 days were the best but on Thursday we had double red flags at the beach so we spent most of the day in a cold pool.

    Last day was the best beach day by far.

    Ate a ton of great foods and had a great time. As always, it goes way to fast but glad to be home.
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    Originally Posted by shaneinga View Post
    Sunday
    Weight 238.4
    5K Row 19:57
    3.15 mile run (Stroller push)
    30:24

    Back from the beach cardio blast to get these pounds off ASAP.

    Beach was great. Weather was better than expected but it was cool down there this year. The last 2 days were the best but on Thursday we had double red flags at the beach so we spent most of the day in a cold pool.

    Last day was the best beach day by far.

    Ate a ton of great foods and had a great time. As always, it goes way to fast but glad to be home.
    Glad you guys had fun down there. Yeah, this weather is bizarre. This has to be the coldest September in history. Maybe we have an ice age coming up? Yeah, it always goes by way too quickly. Man, your vacation weight gains are the stuff of legend! Seriously, that is impressive. Very good pace with that stroller too. Glad you're back Shane.
    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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    Originally Posted by TM79 View Post
    Glad you guys had fun down there. Yeah, this weather is bizarre. This has to be the coldest September in history. Maybe we have an ice age coming up? Yeah, it always goes by way too quickly. Man, your vacation weight gains are the stuff of legend! Seriously, that is impressive. Very good pace with that stroller too. Glad you're back Shane.
    Thank you Trent. Bring on the ice age I am ready to hunt some polar bears.

    I think most of that weight gain was done on the last night and morning while eating all of the foods that we had left over.

    Good to be back Trent.
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    Monday
    Press/Shoulders/Triceps
    Weight 235.4
    TM 120

    Banded warm up
    Warm up triceps with light band

    531 BB OHP
    5 x 50
    5 x 60
    3 x 75
    5 x 80
    5 x 90
    5 + 105 (10)
    DB Volume work
    12 x 40
    10 x 50
    10 x 50

    VGrip tricep/SSLat Raises
    12 x 50/12 x 30
    12 x 60/12 x 30
    10 x 70/12 x 30

    Face pulls
    20 x green band

    I finally drug myself out of bed after hitting snooze at least 3 times this morning to get this time abbreviated one done.

    Knocked off the cobwebs and tomorrow will skip the snooze button.
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    Solid work on the OHP and other stuff this morning. I hear you on the snooze button. Our son woke us up a bunch last night and I couldn't even find the snooze button...
    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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    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Solid work on the OHP and other stuff this morning. I hear you on the snooze button. Our son woke us up a bunch last night and I couldn't even find the snooze button...
    Thank you Trent. Feeling stronger with all those extra pounds.

    I remember those sleepless nights well, good thing is they seem to pass quickly. Unfortunately the knowledge of that t doesn't seem to help while you are going through them.
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  20. #1490
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    Tuesday/Deads and Back
    Weight 233.6
    TM 395

    Deads Hex Bar
    5 x 165
    5 x 200
    3 x 240
    5 x 260
    5 x 300
    5 + 340 (6)

    Underhand Lat rows pause
    12 x 100
    12 x 110
    12 x 110

    Meadow BB Shrugs
    12 x 255
    12 x 265
    12 x 265

    Landmine Rows
    12 x 150
    10 x 175
    10 x 175
    Drop
    8 x 150
    14 x 125

    DB Curls
    8 x 35
    8 x 35
    8 x 35

    1 hour

    Decent workout and I didn’t hit snooze this morning.

    Weight is coming off quickly which is what I was hoping for.

    I think my trap bar weighs 65 pounds but I am not adjusting for the added weight and am treating it as a 45 pound BB. It felt heavier than 340 this morning, which is the reason I mention it. I guess it’s all relative and will shake out in the end.

    Landmine rows felt good but I am apprehensive about my cheap Cap landmine attachment. The search is on for something higher quality and durable.
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  21. #1491
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    Straight up manliness on display this morning. That's some solid work on deads man. To think that in that same rep range I probably lift 80 pounds less than that... BUT, my lower back isn't injured either. Had to look up Meadow shrugs and that is an interesting variation. Got a nice laugh out of the cheap landmine attachment. I just use an old leather belt so it doesn't get much sketchier than that. Interesting that you mention the added weight of the trap bar. I think mine was at least 55 lbs, maybe more. I just treat it as 45 too, but only because I'm too lazy to add 10-20 lbs to all of my sets. I've never actually weighed it so I'm not sure the true weight. Way to get the scale going back in the right direction too!
    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
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  22. #1492
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Straight up manliness on display this morning. That's some solid work on deads man. To think that in that same rep range I probably lift 80 pounds less than that... BUT, my lower back isn't injured either. Had to look up Meadow shrugs and that is an interesting variation. Got a nice laugh out of the cheap landmine attachment. I just use an old leather belt so it doesn't get much sketchier than that. Interesting that you mention the added weight of the trap bar. I think mine was at least 55 lbs, maybe more. I just treat it as 45 too, but only because I'm too lazy to add 10-20 lbs to all of my sets. I've never actually weighed it so I'm not sure the true weight. Way to get the scale going back in the right direction too!
    Thank you Trent. I have always had good leverages for deadlifts, well at least compared to my other lifts I suppose. Thankfully my lower back has not been an issue so that definitely helps!

    Meadow shrugs are great. The added 3 second pause at the top of the rep really seems to make a difference and also helps me have better MMC.

    I think my trap bar weighs 65, but like you I haven't weighed it. Who knows, but I agree about being to lazy and will keep calling it 45 as well.

    I guess the biggest worry I have with the landmine attachment is if it fails the weight is going to fall on my foot. That would definitely suck! LoL.
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  23. #1493
    Registered User shaneinga's Avatar
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    Wednesday Abs/Cardio
    Weight 232.8

    Ab Wheel
    30
    30
    30
    30
    30

    5K Row
    20:03

    That's it. Happy hump day!
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    Originally Posted by shaneinga View Post
    Wednesday Abs/Cardio
    Weight 232.8

    Ab Wheel
    30
    30
    30
    30
    30

    5K Row
    20:03

    That's it. Happy hump day!
    At first glance I missed the row. I was like, "wow, nice well-rounded session there." Nah, good work on the abs and nice time on that row. Happy hump day to you as well!
    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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  25. #1495
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    At first glance I missed the row. I was like, "wow, nice well-rounded session there." Nah, good work on the abs and nice time on that row. Happy hump day to you as well!
    Thank you Trent. The rower early in the morning is brutal but effective. Perfect.
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  26. #1496
    Registered User shaneinga's Avatar
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    Thursday/BP Chest/Back
    Weight 230.4
    TM 215

    531 BP
    5 x 95
    3 x 135
    5 x 140
    5 x 165
    5 + 185 (8)

    Last set last/DB Rows
    5 x 165/12 x 80

    Dips (chest focus)/Lat Pulls
    12/12 x 100
    12/12 x 100
    12/12 x 100

    Incline DB Press/SALPs
    10 x 60/10 x 60
    10 x 60/10 x 60
    10 x 60/10 x 60

    48:14

    2 pounds from my pre vacation weight. I should hit that by Sunday with no issues.

    BP numbers are pathetic but my form continues to improve and has stayed consistent even on the hard reps so that’s a win.

    I think I am going to do some squats tomorrow as well. Nothing heavy until I get my knee fixed but some reps are needed.
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    Solid looking session Shane. I love the looks of that one a lot. Some respectable BP and then some nice combo sets of push/pull. Awesomeness! Glad your form is getting better on bench too. And as mentioned in Greg's journal, I don't blame you for throwing in some light leg work.
    All-Time PR's and Info:
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    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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  28. #1498
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Solid looking session Shane. I love the looks of that one a lot. Some respectable BP and then some nice combo sets of push/pull. Awesomeness! Glad your form is getting better on bench too. And as mentioned in Greg's journal, I don't blame you for throwing in some light leg work.
    Thank you Trent. Little by little it is all coming together.

    Yeah, my legs are weak as hell right now. I am going to be sore this weekend.
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  29. #1499
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    Nice work Shane! I finally was able to get mostly caught up in your journal.

    I'm sorry to hear about the meniscus tear. Like the others said, though, it seems like most people recover very well from that procedure and are back up to speed and better than new before too long. Once you have the surgery done you'll be back to beast mode in no time.

    I've got to look up Meadows Shrugs. I'm not familiar with them, but most of John Meadow's variations on exercises are very effective so I'm sure those are good as well. Maybe I'll find something new to try.

    Have a great weekend!
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  30. #1500
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    It's good to see you back! I agree, that's a mighty back day with heavy weight all around.
    What's a SALP? You youngsters and your abbreviations, old gym rats can't keep up. lol
    and props for recovering from the weight gain so fast and training sane while doing it.
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