Shane's Journal

[Cantplankwell]

Weights on the bar going up!!

Body weight dropping!!

Also nice 10+ on the bench#s a couple of days back,

Good work all around...and Cardio too!!

[shaneinga]

Thanks CPW. I am trying.

[shaneinga]

Cardi YO
Weight 237
Ketones 1.1
Mediation 10 minutes
Sleep score 77

Rogue Bike
10 Miles
29:03

That is it.

Weight is finally back to where it was this time last week. I won't be doing a cheat day again for awhile. I have decided this year to not try to tie my success to any weight loss number, but I still believe my goal physique sits on the other side of 220 -225.

[PtReyesGreg]

Great work going on in here Shane. Strong work getting 6 reps on your 3+ set on hex bar deads yesterday. Nice job on the cardio today too.

That sounds smart to have a goal physique range instead of tying it to a specific number. I've been thinking about it a lot myself lately and I kind of came to a similar conclusion. My challenge is limiting the cheat days.

[shaneinga]

Great work going on in here Shane. Strong work getting 6 reps on your 3+ set on hex bar deads yesterday. Nice job on the cardio today too.

That sounds smart to have a goal physique range instead of tying it to a specific number. I've been thinking about it a lot myself lately and I kind of came to a similar conclusion. My challenge is limiting the cheat days.

Thanks Greg. Limiting cheat days is always the toughest part.

[shaneinga]

531 Week 2
Legs
Weight 237.0
Ketones .9
Meditation 10 minutes
Sleep score 80

531 Box Squats
5 x 95
5 x 120
3 x 145
3 x 165
3 x 190
3 + 215 (3)

Leg Press
9 x 4PPS x 3

Lunges
100

Captain Chair Leg Raises
15 x 5

That is it.

Sleep score was the best yet. I drank some sleepy tea last night and it did seem to help. My REM sleep was really low but I forgot to set the sleep timer on the TV last night. Fixed that this morning.

Box squats I just wasn't feeling this morning. I might reset back even a little more as I set me numbers on 235 as my actual instead of TM. So I might set it back to around 215 next cycle.

Have a great weekend everyone!

[shaneinga]

Cardi YO
Weight 238 (Not sure why the bounce, maybe sodium)
Ketones Did not measure, I am eating under 30 grams of carbs a day and I will go back to measuring 2 times a week from now on as the strips are pricey.
Mediation 10 minutes
Sleep Score 91 Woohoo.

5K Row on Concept 2
22:53
291 Cals

Working today and I got a quick cardio sesh in at the gym on my lunch break. I like the rower and even though my heart rate was a measly average of 80BPM while knocking out the row it is good exercise and different from the bike or the elliptical. Plus I want to get that 5000 meter row in under 20 minutes. Heck of a goal for my current time. LoL

Sleep was really good last night. Had more tea and set the timer on the TV and I slept in an extra hour which pushed me over 8 hours of sleep last night.

Have a great weekend everyone.

[PtReyesGreg]

Looking good in here Shane. Good job on the box squats the other day. Dialing in the TM is always tricky. Tweaking the TM lower really seems to work wonders in the long run.

What kind of ketone testing strips do you use? I'm about to start really cranking down the carbs and want to get some better strips so I can track where I'm at. I got my current ones at RiteAid pharmacy (I've had them for several years) and they've never worked that well.

[shaneinga]

Looking good in here Shane. Good job on the box squats the other day. Dialing in the TM is always tricky. Tweaking the TM lower really seems to work wonders in the long run.

What kind of ketone testing strips do you use? I'm about to start really cranking down the carbs and want to get some better strips so I can track where I'm at. I got my current ones at RiteAid pharmacy (I've had them for several years) and they've never worked that well.

Thanks Greg. Agree on the TM going lower. I need to get all these muscles firing right and working together again on squats before trying to get to heavy to quickly. Especially since I have never really done much on box squats. No need to rush it and hurt myself.

I use the KetoMojo tester and buy the strips made for it on amazon. It is a blood tester kind of like any glucose tester you would see someone with diabetes use. They seem to be the most accurate.

[shaneinga]

531 Cycle 1 Week 3
Push

Weight 238.4
Ketones Didn't measure
Meditation 10 minutes
Sleep score 84

531 BP
5 x 95
5 x 115
3 x 135
5 x 165
3 x 185
1 + 205(5 Hamstring cramped probably had at least 2 more in me)

Dips
10
10
10

DB Flats
9 x 65
9 x 65
8 x 65

Diamond Push ups/SS Sit ups
10/15 x 3

Diamond Push ups/SS lat raises
10 x 3/10 x 15 x 3

That is it.

All I can say after seeing the Saints lose is, HAHAHA. Can't help it. I think Trent can roll with me on this. Fawk em.

Happy Monday everyone. It is damn cold down here in Ga and it looks like the nation took a pretty good beating this weekend with the weather. Stay warm and safe people.

[TM79]

Great last couple of sessions Shane. I've been trying to reply to your journal but keep getting spammed... Yeah, fawk the Saints man. Happy for those younger guys on the Rams getting their shot. I watched that game in its entirety on the plane ride to Vegas. Was pulling for the Chiefs too but Brady must have an empty spot to fill in his trophy case... Good work on those last few sessions. If your heart rate was only 80 BPM for that row then you are definitely in better shape than me.

[shaneinga]

Great last couple of sessions Shane. I've been trying to reply to your journal but keep getting spammed... Yeah, fawk the Saints man. Happy for those younger guys on the Rams getting their shot. I watched that game in its entirety on the plane ride to Vegas. Was pulling for the Chiefs too but Brady must have an empty spot to fill in his trophy case... Good work on those last few sessions. If your heart rate was only 80 BPM for that row then you are definitely in better shape than me.

Yeah the spam on here sucks when using any type of mobile device, that if for sure. Brady is ridiculous man, guy is just unreal.

That was my average heart rate per my watch. Average for the entire row was 80 BPM, with a max at 130. Rowing really doesn't get my heart rate pumping as much as it taxes my muscles used to row. Maybe that will change as I get more adapt physically and become more efficient at rowing.

[shaneinga]

Cardi YO
Weight 235.8
Ketones 1.1
Meditation 10 minutes
Sleep Score 79

Elliptical 3 Miles
33:45
5 minute warm up and cool down

That is it.

Have a good one folks.

[PtReyesGreg]

That's a heck of a good looking Push workout yesterday Shane. Bench, dips, db bench, and a LOT of Diamon Push Ups. My triceps would have been smoked after all of that. Nice job!

I use the KetoMojo tester and buy the strips made for it on amazon. It is a blood tester kind of like any glucose tester you would see someone with diabetes use. They seem to be the most accurate.

I just checked it out on Amazon and that thing looks great. I'll have to pick one of those up at some point I'm thinking.

[Cantplankwell]

Cardi YO


5K Row on Concept 2
22:53
291 Cals

Working today and I got a quick cardio sesh in at the gym on my lunch break. I like the rower and even though my heart rate was a measly average of 80BPM while knocking out the row it is good exercise and different from the bike or the elliptical. Plus I want to get that 5000 meter row in under 20 minutes. Heck of a goal for my current time. LoL

Sleep was really good last night. Had more tea and set the timer on the TV and I slept in an extra hour which pushed me over 8 hours of sleep last night.

Have a great weekend everyone.

I am glad you gave the rowing a try. There is no downside to it. My son rowed at university for a year on their rookie lightweight mens team, he said all of the senior guys..the heavy weight dudes were big and jacked! (Even the women). Its one of the few cardio machines that actually will build a little bit of muscle...all over.

One of the big things I discovered about the C2 is that the calorie count is right on the money, the little computer and load cell is that accurate. So if you want to just count calories on it...for a weekly total you will see results if you equate with your TDEE.

I mainly perform intervals on it, like row 25 calories around a 2:10 split (which is slow) then rest 30-45 seconds...repeat 10x

Another one is pyramids..100m..200..300..400..500..400.300...200. .100, rest 20 to 45 seconds. between the intervals.

Most of the performance bench marks are 500, 1000, and 2000m..for time..it takes some serious training to make gains there. I am around 8:30 for 2000m...which is super slow according to my son . Going to try for a sub 8 this spring..so he will stop trash talking me about it



Sleep..glad you are getting some, I struggle with this getting no more than 2-3hrs at a stretch, for a broken total of about 5-6 per night..its a huge issue for me.

[shaneinga]

That's a heck of a good looking Push workout yesterday Shane. Bench, dips, db bench, and a LOT of Diamon Push Ups. My triceps would have been smoked after all of that. Nice job!




I just checked it out on Amazon and that thing looks great. I'll have to pick one of those up at some point I'm thinking.

Thanks Greg. I think you will like the KetoMojo, it seems to be pretty popular and is a cheaper alternative to the other one that is popular on the market. If you are curious about if you are in ketosis it gets the job done relatively easy, fast and accurate.

I am glad you gave the rowing a try. There is no downside to it. My son rowed at university for a year on their rookie lightweight mens team, he said all of the senior guys..the heavy weight dudes were big and jacked! (Even the women). Its one of the few cardio machines that actually will build a little bit of muscle...all over.

One of the big things I discovered about the C2 is that the calorie count is right on the money, the little computer and load cell is that accurate. So if you want to just count calories on it...for a weekly total you will see results if you equate with your TDEE.

I mainly perform intervals on it, like row 25 calories around a 2:10 split (which is slow) then rest 30-45 seconds...repeat 10x

Another one is pyramids..100m..200..300..400..500..400.300...200. .100, rest 20 to 45 seconds. between the intervals.

Most of the performance bench marks are 500, 1000, and 2000m..for time..it takes some serious training to make gains there. I am around 8:30 for 2000m...which is super slow according to my son . Going to try for a sub 8 this spring..so he will stop trash talking me about it



Sleep..glad you are getting some, I struggle with this getting no more than 2-3hrs at a stretch, for a broken total of about 5-6 per night..its a huge issue for me.

Thanks CPW. Lets of good info about the rower. I like to row and in the past I did a lot more of it. I quit doing it back when I was squatting a lot because my knees hurt so bad that even the pull back when rowing caused pain. Now that I have backed off on squats I am hoping that I can continue to row pain free for a long time to come.

Sleep is definitely under rated and I have been trying to find more and more tweaks to get deeper more restful sleep but the real thing that seems to make the biggest difference in how I feel is the amount of sleep I am getting. Anything under 7 hours and I feel noticeably worse.

[shaneinga]

531 Cycle 1 week 3
Wednesday
Weight 235.8
Ketones didn't measure
Mediation 10 minutes
Sleep Score 80


Deads Hex bar
5 x 135
5 x 150
3 x 180
5 x 225
3 x 255
1 + 285 (5) Had more easily but 5 is good reps on deads

Pull ups/SS Back Extensions
5/ 8 x 45 x 5
5
5
5
5
25 in 5 sets

Chest Supported DB Rows
10 x 55
10 x 65
10 x 65
Tough last set on those.

Sit ups
15 x 5 sets

That is it.

Thursday
Cardi YO
Weight 234.6
Ketones Didn't measure
Mediation 10 minutes
Sleep Score 73

Rogue Bike
10 Miles
27:59 Under 28 minutes woohoo. LoL.
474 Cals per my garmin

That is it.

Chili cook off today at work. Going to try not to go nuts and kill my diet.

[shaneinga]

Legs
Weights 236.8
Ketones Didn't measure
Meditation 10 minutes
Sleep Score 83

Legs
Warm up 1000 meter row
4:00 Minutes flat

Leg Press
10 x 3PPS
10 x 4PPS x 3

Lunges
100

Squats (High Bar Warm Up0
5 x bar
5 x 95
5 x 135 x 2

Squats (Box 531)
5 x 135
3 x 145
5 x 160
3 x 180
1 x 225

Squats (High Bar)
5 x 135 x 5

That is it.

High bar squats my right knee popped kind of painfully each rep. Idk if this is going to be the new normal until I get my muscle imbalance figured out or not. Box squats don't hurt my knees at all. I need more reps everywhere though. Weak as fawk on all squats right now.

[PtReyesGreg]

Good looking past couple of workouts Shane. Must be the power from your chili cookoff the other day.

Seriously though, nice work on the Hex Bar deads yesterday and the squats today. If the box squats feel better I'd stick with them for a while. That's what I've been doing...box squats with the SSB mainly. Getting strong with no pain is a win-win my friend.

Have a great weekend!

[shaneinga]

Thanks Greg. I will get it figured out. One way or another. Haha.

Agree on the no pain. Trying to find that balance myself and the box squats seem to be a winner.

[shaneinga]

Monday
Full Body A

Weight 238
Ketones Didn't measure
Mediation 10 minutes
Sleep score 71. To much caffeine to close to bed last night.

Rowing Warm Up
1000 Meters
4:18

Box Squats
10 x bar
10 x 95
8 x 145
6 x 165 x 2 Left hamstring/groin was barking. These felt light with the exception of those. Didn't push it.

Bench Press
10 x 95
10 x 135
8 x 185
4 x 205
Get 10 across at 185 and bump 5 pounds

Pull ups
6,5,5

DB OHP
15 x 35
13 x 40
9 x 45
Start at 40s

Low Cable Rows
12 x 135
8 x 150
8 x 150

Seated Leg Curls
15 x 80
13 x 95
10 x 110
Start at 95

Ez curls
15 x 40 x 3
Bump to 50

That is it. Changing over to a full body workout as I am tired of limping around on the weekends only doing legs once a week.

Decent workout but I need to time myself on Wednesday to see how long this takes. I think I am bumping an hour as is.

[PtReyesGreg]

Wow Shane! That looks like a heck of a workout with lots of good work being done. I like the looks of a full body workout like that.

On a side note, I've been struggling with that myself...trying to decided between a full body workout with squats/bench several times a week versus working out 4 times a week and only squatting once (hitting one main left on each of the 4 days). You think you get more sore when you only squat once a week? If so, that's interesting. It seems like I'm always sore so I'm not sure what the best way to go is.

[TM79]

Looks like I missed a lot of work during the blur that was last week... Great job in here Shane. Yeah, if you are having knee problems (like me) stay the fak away from high bar squats. Those murder my knees... Box squats are the ticket. Due to my knees and now hip pain, that is all I can do at this point. They are much more forgiving. Interesting switch to the total body sessions. That is intense, but I like it. It seems like if you did it right you wouldn't wear down any one area that badly. Great work in here, as always. Keep it up brother!

[shaneinga]

Wow Shane! That looks like a heck of a workout with lots of good work being done. I like the looks of a full body workout like that.

On a side note, I've been struggling with that myself...trying to decided between a full body workout with squats/bench several times a week versus working out 4 times a week and only squatting once (hitting one main left on each of the 4 days). You think you get more sore when you only squat once a week? If so, that's interesting. It seems like I'm always sore so I'm not sure what the best way to go is.

I like the full body workouts Greg. Every time I up frequency and move to full body, or at least more than once a week per body part, I see the biggest changes in the mirror. This combined with the limping around from doing legs once a week has sold me to stick with this for a while. Finding the right balance of enough work to keep my knees from barking is always the issue I run into when I up the frequency of my legs per week. I think keeping box squats in there in place of regular squats is the answer to that.

Looks like I missed a lot of work during the blur that was last week... Great job in here Shane. Yeah, if you are having knee problems (like me) stay the fak away from high bar squats. Those murder my knees... Box squats are the ticket. Due to my knees and now hip pain, that is all I can do at this point. They are much more forgiving. Interesting switch to the total body sessions. That is intense, but I like it. It seems like if you did it right you wouldn't wear down any one area that badly. Great work in here, as always. Keep it up brother!

Thanks Trent. Totally agree on the squats. Box squats crew from here on out for me.

Going to try!!

[shaneinga]

Fullbody workout B

Weight 238.6
Ketones Didn't measure
Mediation 10 minutes
Sleep score 83

Hex Bar Deads
10 x 185
8 x 225
6 x 275
5 x 315 x 2
Add rep

Dips/SS Lunges
10 x 5/10 per leg x 5 sets

Db Lateral Raises/SS Ab crunch machine
15 x 20/15 x 110 x 4

DB Shrugs/SS Incline Push Ups
15 x 70/20
15 x 75/20
10 x 80/12
10 x 85/12

Facepulls
20 x 30
16 x 35
14 x 40

49 minutes.

No warm up today. I wanted to see how long it took me from start to finish. I like to be in and out in an hour so it looks like this is going to work just fine the way it is.

Going to be coming in heavy tomorrow. I ate 4 donuts and a cookie at work today. Haha. Life is to short to pass on free cookies or donuts. Though I could have stopped at one.

[NoCarbsNoSugar]

Nice work in here.
How's Keto treatin' ya?

I don't eat donuts often either, but when I do, I don't stop at one either.
Life, eh?

[PtReyesGreg]

Great looking workout the other day Shane. You've inspired me to give the Hex Bar Deads a go...I'm going to try them on Saturday at Alan's...mine won't be as heavy as yours though.

I hear you on the donuts and cookie...that's my kryptonite. Life is too short to pass on them like you say.

[shaneinga]

Nice work in here.
How's Keto treatin' ya?

I don't eat donuts often either, but when I do, I don't stop at one either.
Life, eh?

Keto is good when I stay on it. LoL.

No joke on the donuts. It is definitely hard to stop at one.

Great looking workout the other day Shane. You've inspired me to give the Hex Bar Deads a go...I'm going to try them on Saturday at Alan's...mine won't be as heavy as yours though.

I hear you on the donuts and cookie...that's my kryptonite. Life is too short to pass on them like you say.

Thanks Greg. I think you will really like the hex bar deads. I find they work just fine for what I am trying to do and they might add some strength to your deads as an add on accessory. They definitely hit my quads more than a standard dead lift. That might just carry over for you.

Donuts and cookies are mine as well. Much to short my friend.

[shaneinga]

Sorry for the lack of being around. I was under the weather at the end of last week and I also got busy with some stuff at work.


Monday
Weight 243 Wow. Ate/Drank way to much Superbowl party night.
Ketones, why bother
Sleep score Nope
Mediation woke up late, nope

Bench Press
10 x 95
10 x 135
10 x 160
9 x 185
6 x 185
Felt weak sauce on these. BP sucks, but what is new.

Box Squats
10 x bar
10 x 95
10 x 135
8 x 165
10 x 165
Found on these if I stand too wide the hamstring bothers me. If I keep my feet inside the width of the box no issue. I need to work more on my hamstrings tightness.

Pull ups
5,5,5
Extra weight was felt on these

DB OHP
15 x 40
10 x 45
8 x 50
Start at 45 next week

Low Cable Row wide OH grip
12 x 135
9 x 150 x 2
Add rep

Seated leg curls
15 x 95
12 x 110
12 x 110
Add 10 pounds across

EZ Curls
8 x 50 x 3
Add reps

Tuesday
Cardio

Weight 240
Ketones Nope
Meditation 10 minutes
Sleep score 83

Interesting thing on sleep score. My wife had her essential oil diffuser running last night which also has calming music that plays. My REM sleep was up substantially last night. Normally my REM is around 1 to 1.5 hours. Mine was up over 2.5 hours last night.

Concept 2 rower
5K meter Row
23:33
286 cals

I noticed around the 13 minute mark that I was not going to be anywhere near the 20 minute mark. I looked up and realized the setting was on 7 instead of 10. Idk if that makes that much of a difference. I changed it to 10 and I seemed to bang out the rest of the row in a quicker time. Might all be in my head though. LoL.

[PtReyesGreg]

Solid looking workout there Shane. That's interesting about the box squats. I like putting my feet closer together on them too...it seems to hit my quads more which is nice.

It looks like your SuperBowl feasting was like mine...a little bit too much fun. My weigtht took a spike there too (3.8 pounds unfortunately).