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Thread: Shane's Journal

  1. #1201
    Registered User shaneinga's Avatar
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    Well I typed out responses to everyone here, and bodybuilding.com thought it great to give me an access denied reply.

    Back to training talk but first I will sum up my reply.

    Ron, Thank you. I agree.

    Bear, Stu Mcgill's big 3 is what I have been doing.

    Trent, Sorry to read your reply and thank you for sharing. I agree.

    bodybuilding.com Thank you for consistently making me wonder if I need to copy all of my reply before hitting reply to make sure it ACTUALLY is saved and I don't lose it.
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    S&M40 Friday
    Light Press/Heavy Bench
    C2W3
    Weight 238
    TM 230

    Light OHP
    10 x bar warm up
    5 x 75 warm up
    3 x 110 x
    3 x 110 x
    3 x 110 x
    3 x 110 x
    3 x 110 x

    Heavy Bench
    5 x 135
    5 x 185
    3 x 205
    1 x 230 x
    1 x 230 x
    4 x 230 x

    Incline Pushups
    28
    22
    20

    Hammer Curls
    16 x 25
    16 x 25
    16 x 25

    Decline Push Ups
    20
    20
    16

    45 minutes

    That’s it.
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    S&M40 Saturday
    Light Squat/Heavy Deads
    C2W3
    Weight 238
    TM 365

    Warm up
    McGill Big 3

    Light Squats
    Bar x 10 x 2.
    5 x 135 warm up
    3 x 160 warm up
    3 x 190 x
    3 x 190 x
    3 x 190 x
    3 x 190 x
    3 x 190 x

    Deads Trap Bar
    5 x 245
    5 x 285
    3 x 315 felt light. Bump
    1 x 365
    1 x 365
    1 x 365

    Ab wheels/SS heal elevate split squat
    20/BW x 20 x 3
    25
    30

    Shrugs Trap bar
    25 x 225
    20 x 25
    20 x 285

    Just over an hour.

    Decided to accelerate deads progression again. 365 felt light. I think my trap bar weighs 65 pounds but I am using weights as if loaded on a BB. Doesn’t matter really but I wish the weight receiving 2 inch bars were longer. Next week moving to 375 I will need to not use the bumpers to get all the plates on.
    Last edited by shaneinga; 06-08-2020 at 02:20 AM.
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    Man, those are two beastly workouts! Great job Shane! Super heavy on bench and deads! I've pretty much committed to staying lighter on deads nowadays, but often wonder what kind of numbers I could put up with the trap bar as I've never really gone heavy with it. That is weird what you said regarding your reply. I usually copy lengthy replies prior to posting on this site as they tend to just end up being lost sometimes... I think it is ad metrics that slow things down a lot on here and sometimes cause the site to fail to load. They would be a lot better off getting rid of that stuff.

    Sorry, again to post all of those thoughts in your journal the other day. This really isn't the place for that (at least in someone else's journal, LOL) and usually, every time I post something like that, here or on any form of social media, I usually regret doing so. People have a bad habit of "vomiting out" all of their thoughts and feelings on social media and, IMO, we would be smarter to have those talks in person, with people who mean a lot and truly care about us, rather than posting them for the whole world to see. Plus, it takes a lot more balls to say something in person than it does to hide behind a screen, and IMO, that restraint helps to keep unnecessary emotions/feelings out of it, and keep things more direct and to the point. Keep up the great work brother!
    Last edited by TM79; 06-06-2020 at 07:08 AM.
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  5. #1205
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Man, those are two beastly workouts! Great job Shane! Super heavy on bench and deads! I've pretty much committed to staying lighter on deads nowadays, but often wonder what kind of numbers I could put up with the trap bar as I've never really gone heavy with it. That is weird what you said regarding your reply. I usually copy lengthy replies prior to posting on this site as they tend to just end up being lost sometimes... I think it is ad metrics that slow things down a lot on here and sometimes cause the site to fail to load. They would be a lot better off getting rid of that stuff.

    Sorry, again to post all of those thoughts in your journal the other day. This really isn't the place for that (at least in someone else's journal, LOL) and usually, every time I post something like that, here or on any form of social media, I usually regret doing so. People have a bad habit of "vomiting out" all of their thoughts and feelings on social media and, IMO, we would be smarter to have those talks in person, with people who mean a lot and truly care about us, rather than posting them for the whole world to see. Plus, it takes a lot more balls to say something in person than it does to hide behind a screen, and IMO, that restraint helps to keep unnecessary emotions/feelings out of it, and keep things more direct and to the point. Keep up the great work brother!
    Thank you Trent. No worries man, I didn't mind it at all. I wish I had copy pasted it because basically I just said that I agreed with you. Unfortunately kids are some of the most tribal people in our society and are basically also the biggest a holes. It sounds like you dealt with plenty of them growing up. Fortunately most of us outgrow that and mature. Some people however don't and become the bad apples that make it tough for everyone they come in contact with. Especially if you end up giving those bad apples positions of authority.
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    Deload Press
    Weight 239

    OHP
    10 x bar
    5 x 75
    5 x 95
    5 x 110
    5 x 110
    5 x 110

    CGBP
    8 x 135
    8 x 165
    8 x 190

    V Grip tricep cables
    10 x 40

    Push ups
    20

    Deload workout and nothing really to report. Easy peasy.
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  7. #1207
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    Originally Posted by shaneinga View Post
    Deload Press
    Weight 239

    OHP
    10 x bar
    5 x 75
    5 x 95
    5 x 110
    5 x 110
    5 x 110

    CGBP
    8 x 135
    8 x 165
    8 x 190

    V Grip tricep cables
    10 x 40

    Push ups
    20

    Deload workout and nothing really to report. Easy peasy.
    Nice deload session at weights that I may or may not be able to hit in my regular sessions...
    All-Time PR's and Info:
    M, 5'10", 180 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: 27 Rounds
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  8. #1208
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    Strong week of work Shane...moving some good weight 365 light DL's...nice!!!
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  9. #1209
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Nice deload session at weights that I may or may not be able to hit in my regular sessions...
    Thank you Trent. I am sure those numbers would be no issue for you.

    Originally Posted by RT1957 View Post
    Strong week of work Shane...moving some good weight 365 light DL's...nice!!!
    Thank you Ron.
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    Deload Squats
    Weight 239
    Warm up
    McGill big 3

    Squat
    10 x bar
    5 x bar
    5 x 135
    5 x 175
    5 x 205
    5 x 205
    5 x 205

    Lat Pulls
    12 x 100

    KB Row
    10 x 70

    DB Curls
    12 x 25

    That’s it. Easy Deload day.
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  11. #1211
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    I remember a time when I lifted weights and was able to post in my journal on bb.com without issue.
    You'd think a multi million dollar supplement company like bb.com could keep their forum software updated but I guess not. The mods said this was a known issue for years and there's no foreseeable fix coming.
    I'm seriously asking myself why even bother to journal here then if every time I press the reply button I'm rolling the dice.
    So with that out my fellow journalist, what are your thoughts on continuing to use this forum if they can't even be bothered to fix something so simple?

    De-loads are a necessary evil. Layne taught me about them and IronWill2008 reinforced their necessity. When I see folks de-loading I think that's a sign of a smart trainer.
    Great work on the deads!

    Are your gyms open over there? Are you still going to train at home when/if they are?
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    I just read through the past two pages of your journal. Nice work in here Shane. As a fellow lower back pain sufferer, doing core work and using equipment like a GHD or a Hyper Chair (Roman Chair, 45deg hyper chair, etc.) is great for reducing back pain. Good luck finding a good one on Craigslist. FWIW you can find decent ones on Amazon too that aren't too expensive.

    Thanks for posting about George Floyd. I feel the same way you do. Growing up in Texas I was exposed to lots of racism. My parents however didn't perpetuate that, so thankfully I never adopted a racist outlook. When I was a freshman at Texas Tech my roommate was a black kid. Hanging around him and his friends (they used to all hang in our dorm room) I learned a lot. It was a struggle for them being students. They were trying to better themselves but their communities looked down on "eggheads", so they had to maintain their image too (dressing like rappers etc.). Also, it was at the time that Malcolm X movie came out and shortly after the Rodney King incident, so racial injustice was in the forefront then too. I saw how others (white kids in the dorm, campus police, people in public, etc.) treated them when we were out doing things. People always assumed they were up to no good and were treated suspiciously. That year was one of the most interesting of my life and I'm glad I had the opportunity to witness all of this up close. I wish things were better now but it seems things haven't really changed that much. If you get the chance check out the movie "13th" on Netflix, it talked about race relations, from slavery to today and was very interesting.
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    Registered User shaneinga's Avatar
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    Originally Posted by ArchAngel'73 View Post
    I remember a time when I lifted weights and was able to post in my journal on bb.com without issue.
    You'd think a multi million dollar supplement company like bb.com could keep their forum software updated but I guess not. The mods said this was a known issue for years and there's no foreseeable fix coming.
    I'm seriously asking myself why even bother to journal here then if every time I press the reply button I'm rolling the dice.
    So with that out my fellow journalist, what are your thoughts on continuing to use this forum if they can't even be bothered to fix something so simple?

    De-loads are a necessary evil. Layne taught me about them and IronWill2008 reinforced their necessity. When I see folks de-loading I think that's a sign of a smart trainer.
    Great work on the deads!

    Are your gyms open over there? Are you still going to train at home when/if they are?
    Thank you AA. Idk, this is my 3rd journal here. I guess old habits die hard. It can be really damn frustrating with the technical issues though.

    Deloading, luckily I learned when I came back to lifting weights that if I didn’t follow some kind of program I was going to end up hurting myself. Also luckily I found this website with smart guys like Ironwill that steered me in the right direction.

    Thank you on the deads. Trying to get back to where I was.

    Gyms are open but I am staying away for now. I have spent enough on my home gym I feel obligated to use it at this point.
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    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    I just read through the past two pages of your journal. Nice work in here Shane. As a fellow lower back pain sufferer, doing core work and using equipment like a GHD or a Hyper Chair (Roman Chair, 45deg hyper chair, etc.) is great for reducing back pain. Good luck finding a good one on Craigslist. FWIW you can find decent ones on Amazon too that aren't too expensive.

    Thanks for posting about George Floyd. I feel the same way you do. Growing up in Texas I was exposed to lots of racism. My parents however didn't perpetuate that, so thankfully I never adopted a racist outlook. When I was a freshman at Texas Tech my roommate was a black kid. Hanging around him and his friends (they used to all hang in our dorm room) I learned a lot. It was a struggle for them being students. They were trying to better themselves but their communities looked down on "eggheads", so they had to maintain their image too (dressing like rappers etc.). Also, it was at the time that Malcolm X movie came out and shortly after the Rodney King incident, so racial injustice was in the forefront then too. I saw how others (white kids in the dorm, campus police, people in public, etc.) treated them when we were out doing things. People always assumed they were up to no good and were treated suspiciously. That year was one of the most interesting of my life and I'm glad I had the opportunity to witness all of this up close. I wish things were better now but it seems things haven't really changed that much. If you get the chance check out the movie "13th" on Netflix, it talked about race relations, from slavery to today and was very interesting.
    Thank you Greg. Yeah I am looking for a GHD or a hyper but I need to sell a motorcycle to make some room in the garage for more equipment.

    I cancelled my Texas Power bar today. They moved the shipping date back for a 2nd time.
    I really didn’t need it now that I have my Rogue bar.

    Yep. I hear you on the current state of affairs. Without walking a mile in another persons shoes it’s tough to understand their perspective. I will say we do seem to make headway each generation so there is hope to leave most of this behind at some point.

    I will check that movie out.
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    Deload Bench
    Weight 241

    Bench
    12 x 135
    5 x 165
    5 x 195
    5 x 195
    5 x 195

    Incline Push ups
    20

    Decline Push ups
    20

    Another quick and easy Deload session.

    Listened to Joe Rogan and Ronnie Coleman this morning. It was a good show and worth a listen for those of you here who haven’t heard it.
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    Still Pounding! TM79's Avatar
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    Solid deload week Shane. Way to keep the muscles primed. As for the technical issues on this site, I started my own forum about 6 or 7 years ago when another forum decided to close down. A few of us went over there but there were never really more than two or three of us on there at a time and I ended up just coming over here once I found this site. It really doesn't take much to start another forum and if there is enough interest here I would be happy to start one. Most of them are free and have way more features than this one, and no technical issues.
    All-Time PR's and Info:
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    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Solid deload week Shane. Way to keep the muscles primed. As for the technical issues on this site, I started my own forum about 6 or 7 years ago when another forum decided to close down. A few of us went over there but there were never really more than two or three of us on there at a time and I ended up just coming over here once I found this site. It really doesn't take much to start another forum and if there is enough interest here I would be happy to start one. Most of them are free and have way more features than this one, and no technical issues.
    Thank you Trent. It’s not a bad idea to start another forum. I know a lot of people have abandoned the forums for Instagram but I still like the ability to go back and check my journal.

    It is an annoyance but it hasn’t been enough to make me leave. Yet.
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    Registered User shaneinga's Avatar
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    Deload Deads
    McGill big 3
    6, 4, 2

    Squats
    10 x bar
    3 x 135
    3 x 185 x 3

    Hex Bar deads
    5 x 225
    5 x 275

    SLDL/SS Ab wheel roll outs
    10 x 135/20
    10 x 185/20

    That’s it.

    Going to roll right into next cycle on Tuesday.

    My 35 pound kettlebells showed up so I plan on trying to put together some kind of cardio circuit/flow with those tomorrow.

    Cancelled the order on my Texas Powerbar. They moved the date for shipment back again so I asked for my money back. Sucks as I was excited to get it but I am not willing to wait any longer.

    It’s beautiful here in Georgia. Hopefully everyone has a great weekend.
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  19. #1219
    Recovering Weakling RT1957's Avatar
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    Deload week...still getting good work in. Which Rogue bar were you able to get. Seems they have no bars available still on their site...no plates a few racks but that's about it.

    Not to stir up stuff but there was another unnecessary shooting last night in Atlanta. I don't understand why the police didn't just let him run away. They know who he is, they have his car, they know where he lives and can most likely find out where he works and just arrest him later. He was unarmed and drunk.

    I can tell you my reverse hyper has really helped my back...and when I put my gym together later this summer I want to get a GHD, Even a back ext works great for low back issues
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  20. #1220
    Registered User PtReyesGreg's Avatar
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    I'm sorry to hear about the Texas Power Bar Shane. That sounds like poor customer service. Up until last year they only dealt with distributors...it sounds like they still need to work on customer service for individuals.

    Where did you order your kettlebells from? I've been looking to get a few more, but they're out of stick at most places.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  21. #1221
    Registered User shaneinga's Avatar
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    Originally Posted by RT1957 View Post
    Deload week...still getting good work in. Which Rogue bar were you able to get. Seems they have no bars available still on their site...no plates a few racks but that's about it.

    Not to stir up stuff but there was another unnecessary shooting last night in Atlanta. I don't understand why the police didn't just let him run away. They know who he is, they have his car, they know where he lives and can most likely find out where he works and just arrest him later. He was unarmed and drunk.

    I can tell you my reverse hyper has really helped my back...and when I put my gym together later this summer I want to get a GHD, Even a back ext works great for low back issues
    Thank you Ron. I picked up a used Rogue Ohio Bar. Like you said, Rogue has been sold out and I was lucky to score this one used and in decent shape. I like it, but at some point I will end up getting an actual "new" bar. It will probably be another Rogue when or if I ever wear this one out. I have had my eye on a multi grip bar as well though so it will be purchased before another BB. A GHD or a hyper would be an awesome addition to the home set up. I need to make more room in my gym though before I buy it.

    Originally Posted by PtReyesGreg View Post
    I'm sorry to hear about the Texas Power Bar Shane. That sounds like poor customer service. Up until last year they only dealt with distributors...it sounds like they still need to work on customer service for individuals.

    Where did you order your kettlebells from? I've been looking to get a few more, but they're out of stick at most places.
    Thanks Greg. Yeah, it is what it is. I hated it as well but when I bought it, it was listed as in stock. Sound familiar? LoL. I didn't mind the wait after the first time but bumping it back a second time was enough for me to move on.

    I ended up getting my KB's from REP fitness out of Colorado. Shipping was more than I wanted to pay, but they were coming from Colorado so I guess it is to be expected. I don't think they are taking any orders right now as their systems are unable to keep up. Which is what Texas Power Bars should have done btw. Stop taking orders if you can't fill them.

    They are nice kettlebells though. I am still trying to get the KB clean down without beating the sh!t out of my wrists. It's definitely not as easy as it looks and I have been watching a ton of videos on it. Like anything else, lots of reps for practice needed.
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  22. #1222
    Registered User shaneinga's Avatar
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    Sunday
    Couch to 5K.
    Weight 242

    I decided to go jog a 5K after a couple of cups of coffee on Sunday morning. This is the first run/jog I have done in I don't know when. It has been long enough to not remember.

    Anyway, here are the stats.
    3.14 miles
    34 minutes and 38 seconds.
    3 times I walked for about 50 yards to bring my heart rate back down.
    594 Cals torched.

    I am sore today. I should have really done maybe a mile and a half yesterday. My knees and ankles probably would have appreciated that. Who knows though, maybe I would have been just as sore.
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  23. #1223
    Still Pounding! TM79's Avatar
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    Awesome work on that run Shane! Man, I start to complain about running if I get to 185 lbs. I can't even imagine weighing 240 and trying to run so my hat is off to you! You must have had some serious elevation changes to burn nearly 600 calories at that distance too.
    All-Time PR's and Info:
    M, 5'10", 180 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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  24. #1224
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Awesome work on that run Shane! Man, I start to complain about running if I get to 185 lbs. I can't even imagine weighing 240 and trying to run so my hat is off to you! You must have had some serious elevation changes to burn nearly 600 calories at that distance too.
    Thank you Trent! The only benefit of being heavier while doing cardio is I burn more calories doing it.

    BTW, that would be a good calorie hack for your weight loss. Grab the weight vest and add some weight before hitting old Tread mill walkee.
    Last edited by shaneinga; 06-16-2020 at 03:16 AM.
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    Registered User shaneinga's Avatar
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    S&M40 Tuesday
    Heavy Press/light Bench
    C3W1
    Weight 240
    TM 140

    Heavy Press 1
    Bar x 10 warm up
    5 x 75
    5 x 95
    5 x 125
    5 x 125
    6 x 125

    CGBP(3 x 5-8)
    8 x 135
    8 x 165
    8 x 195
    7 x 195
    6 x 195
    Get reps

    Lying Tricep Extension/SS Lat Raises
    3 sets 8-10 reps
    12 x 25/ 15 x 25
    12 x 25/20 x 25
    10 x 25/x 25

    V Grip Tricep Extensions/SS FacePull
    12 x 50/20
    12 x 50/20
    12 x 50/20
    Bump 5

    Skipped push ups as I was lazy and hit snooze this morning and woke up at 4:15.

    Going into cycle 3 and it’s starting to get more challenging. First set of 5 x 125 was tough but they did get easier and I was able to hit an extra rep on the final set for fun.

    CGBP, programming says I can bump weight but I think I will stay at 195 for now.

    Everything else was easy and I might try lying KB extensions next week for a new angle on those.
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    Still Pounding! TM79's Avatar
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    Man, you are so lazy! 4:15? I woke up at 6:15. All I can say is that I want to bench like you when I grow up. And, yes, I remembered after the fact that folks who weigh more burn more calories. Here I was thinking you were running up Mt. Kilimanjaro. Speaking of which, I should probably check my treadmill setting to see what weight I put in there as it may be ~10 lbs more than I actually weigh and the calorie count would be off.
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    Registered User PtReyesGreg's Avatar
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    Nice run the other day Shane! Making me jealous man...

    Good looking workout today. Way to hit the ground running with the new cycle. I'm on cycle 3 too and it is definitely getting more challenging.

    It looks like you're rolling right along with it.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  28. #1228
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Man, you are so lazy! 4:15? I woke up at 6:15. All I can say is that I want to bench like you when I grow up. And, yes, I remembered after the fact that folks who weigh more burn more calories. Here I was thinking you were running up Mt. Kilimanjaro. Speaking of which, I should probably check my treadmill setting to see what weight I put in there as it may be ~1lbs more than I actually weigh and the calorie count would be off.
    Thank you Trent. LoL. 6:15 is still early man. I felt like I was running up K2 at times. It's all good.

    Originally Posted by PtReyesGreg View Post
    Nice run the other day Shane! Making me jealous man...

    Good looking workout today. Way to hit the ground running with the new cycle. I'm on cycle 3 too and it is definitely getting more challenging.

    It looks like you're rolling right along with it.
    Thank you Greg. Don't be jealous, that was probably my last run for cardio reasons ever as well. At least until I forget how much that one hurt and do it again.
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  29. #1229
    Registered User shaneinga's Avatar
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    S&M40 Wednesday
    Heavy Squat/Back and Biceps
    C3W1
    Weight 238
    TM 255

    McGill Big Three
    Hip circle and VMO work

    Heavy weights Squat
    10 x bar
    5 x 135
    5 x 165
    5 x 195 left knee was bothering me. Stop here
    5 x 230
    5 x 230
    5 x 230

    Lat Pulls
    12 x 105 wide
    12 x 105
    12 x 105 V Grip
    12 x 105 V Grip

    Land mine Rows
    12 x 125
    12 x 145
    12 x 145
    Bump 5

    DB Curls
    12 x 25 x 3

    Being the smart guy that I am I decided to use my Deload week and throw a 5K run on the end of it for no good reason at all except I wanted to get cardio that didn’t include a bike.

    That was probably the last time I run for distance. My knees just don’t like it anymore and there are better options for me.

    Workout sucked, didn’t feel like doing it.

    I owe those squat reps to the Gods of lifting and hope to double up Saturday and get them done.
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  30. #1230
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    S&M40 Wednesday
    Being the smart guy that I am I decided to use my Deload week and throw a 5K run on the end of it for no good reason at all except I wanted to get cardio that didn’t include a bike.

    That was probably the last time I run for distance. My knees just don’t like it anymore and there are better options for me.
    I can run safely but the recumbent bike is so much nicer to my joints I just prefer it most of the time. If I am going to run I prefer softer surfaces like a trail run than just pavement miles if at all possible.
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