Good looking workouts lately Shane. I'm jealous of the variety in your program. It looks like you're hitting everything at some point over your workouts.
Those are damn fine goals. Both of those things would be awesome to achieve and I'm feeling like heading more in that direction myself sooner or later.
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Thread: Shane's Journal
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10-10-2018, 09:52 AM #91If 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
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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10-11-2018, 06:01 AM #92
Those sound like good goals to me and sound obtainable.
Thanks Greg. I feel like I will be healthier down the road for it. With the imbalances I was making and loss of flexibility/mobility an injury was coming. Flexibility and mobility I tried to stay ahead of but really I was not making "gains" in that area either. I know they say no pain no gain, but my knees constantly hurt when not working out and I had developed a pinched nerve in my lower back. It was just enough to cause some mild numbness not any real pain yet, but it was enough to get my attention. With this I was hobbling around and finally just said fawk it. Going to the gym is supposed to improve my life not hinder it. It definitely wasn't doing that. It is now. So I like it.
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10-11-2018, 06:12 AM #93
Thursday
Push 2
Weight 234
Leg Press
6 x 3PPS
6 x 4PPS
8 x 5PPS
8 x 5PPS
Add a rep
Incline BP
6 x 95
6 x 135
8 x 155
8 x 155
Add a rep
Dips/SS Step ups
12/8 x 20pound DBs per leg x 4
12
12
12
Need to find a way to add weight.
DB FLYs
8 x 30
8 x 40
8 x 50
8 x 50
Add a rep
Sauna 15 minutes.
That is it.
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10-12-2018, 06:16 AM #94
Friday
Pull 3
Weight 231
Hypers
BW x 8
25 x 8
45 x 8
45 x 8
Add reps
Nautilus Lat Pulls
6 x 70 per side
8 x 90
8 x 115
8 x 115
Add reps
Low Cable Rows
8 x 150
8 x 165
8 x 180
8 x 180
Add reps
Plate Loaded Preacher
8 x 45
8 x 57.5
8 x 70
8 x 70
Add reps
Shrugs, run the rack
90-55 pounds. 8 reps then drop to next weight
Ab Crunch Machine
12 x 110 x 4
Add reps
Sauna 15 minutes.
That is it.
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10-15-2018, 03:35 AM #95
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Strong looking sessions Shane. Was sorry to see the Dogs lose this weekend. Hopefully that doesn't hurt them too much for their bowl hopes. Hope you and yours had a good weekend other than that.
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
Galatians 2:20
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10-15-2018, 08:29 AM #96
Thanks Trent. UGA had the same thing happen to them as LSU did the previous week. Young team on the road in a hostile environment and no real leaders on either side of the ball stepped up to get their heads on straight. Hopefully we can win out and meet Bama in SEC championship game. I still don't think we would win that one though. It would still be nice to end up there.
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10-15-2018, 09:48 AM #97
Monday
Pull 1
Weight 232
Sumos (531)
5 x 145
5 x 175
3 x 200
3 x 230
3 + 260(6)
Rear Delt Fly Machine
10 x 90
10 x 120
9 x 150
8 x 150
Drop
10 x 120
12 x 90
Assisted Pull ups
6 x 150
6 x 134
6 x 120
6 x 120
Drop
3,3
EZ Curls
6 x 50
6 x 70
6 x 80
Drop
8 x 50
10 x 40
That is it. Lunch time workouts this week as I am in early to work.
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10-15-2018, 02:39 PM #98
Good looking workout today Shane. Looks like lots of good pulling action there. It looks like you're doing well with the Sumos still...that is good to see. Nice job too on the pullups and curls...that looks like some excellent back and biceps work there.
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
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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10-17-2018, 01:54 PM #99
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10-17-2018, 02:01 PM #100
Tuesday
Weight 232
Push 1
Lunges/SS Air Squats
25 x 6 do 10 air squats, repeat back the other direction x 4 sets
Bench Press, all the flat benches were taken for DBs
12 x 95
12 x 135
8 x 185
8 x 185
Going to add these back in and put DBs on another day and make them inclined
Hammer strength OH Press
12 x 45 per side
10 x 70
9 x 70
8 x 70
This was hard after BP
Cambered Bar Reverse Triceps
12 x 37.5
12 x 42.5
8 x 52.5
8 x 52.5
Drop
10 x 42.5
12 x 37.5
--------------------------------------------------------------------------------------------------------------------------------------------Wednesday
Weight 231
Pull 2
Chest Supported Rows
12 x 50
10 x 55
11 x 60
11 x 60
Seated Leg Curls
12 x 80
12 x 110
12 x 125
12 x 125
Add weight
Supinated Lat Pulls
12 x 100
10 x 115
12 x 130
12 x 130
Add Weight
Plate Shrugs/SS Ab crunch machine
25 x 45 x 5/11 x 110 x 5
Hammer curls
12 x 25
10 x 30
10 x 35
10 x 35
That is it. Nuts at work right now. Sorry for the lack of being in journals, I will try to get caught up soon.
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10-18-2018, 12:21 PM #101
Thursday
Weight 235 (To many cupcakes and carbs out at my brothers birthday last night)
Push 2
Incline DB Press
12 x 40
10 x 50
12 x 60
12 x 60
Second set was tough but add weight
Leg Press
10 x 3PPS
9 x 4PPS
9 x 5PPS
9 x 5PPS
Dips
12 x BW
8 x +10
8 x +25
8 x +25
Cable Fly
12 x 20
10 x 25
8 x 30
8 x 30
That is it.
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10-19-2018, 05:32 AM #102
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Great looking sessions in here the last few days. Nice and heavy on the sumos and bench. Also, I hear ya getting 12x60 on Incline DB bench. Great work! Especially with all those 50 degree icicles hanging off of you from our frigid southern winter.
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
Galatians 2:20
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10-19-2018, 07:45 AM #103
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10-22-2018, 10:05 AM #104
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10-22-2018, 10:11 AM #105
Saturday
Did a twofer
Push/Pull
Decline BP
12 x 95
10 x 135
10 x 185
10 x 185
Hypers
9 x BW
9 x 25
9 x 45
9 x 45
Step Ups/SS Air Squats
12 x 20/15 x 4
Nautilus Lat Pulls
12 x 70 per side
9 x 90
9 x 115
9 x 115
Add rep
DB OHP
12 x 40
8 x 45
10 x 50
10 x 50
Add rep
Low Cable Rows
9 x 150
9 x 165
9 x 180
9 x 180
Add rep
Lying DB Tricep Extension
10 x 25
10 x 30
8 x 30
7 x 30
That is it.
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Monday
Weight 232
Pull 1
Sumos(531)
5 x 145
3 x 175
5 x 215
3 x 245
1 + 270(5)
Assisted Pull ups
8 x 150
8 x 150
8 x 120
8 x 120
Add rep
Rear Delt Machine
10 x 90
10 x 120
10 x 150
10 x 150
drop set
10 x 120
12 x 90
EZ Curls
6 x 60
6 x 70
6 x 80
6 x 80
Add rep
Sauna 15 minutes
That is it. Crazy couple of weeks at work. I think I finally can see the light at the end of the tunnel though.
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10-22-2018, 04:04 PM #106
Nice work recently Shane. Looks like you've got a lot of good things going on. I really like the inclusion of the Decline Bench (one of my favorites) and the Sumos.
Hopefully work settles down for you some...tis the season to work our asses off.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
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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10-23-2018, 06:53 AM #107
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10-23-2018, 07:06 AM #108
Tuesday
Weight 231
Push 1
BP
9 x 95
9 x 135
9 x 185
9 x 185
Add rep
Lunges/SS BW Airsquats
6 x 30lb DBs per leg, do 10 air squats, repeat back other direction x 4 sets
Keep the 30 pound DBs here and gain more stability
HS OHP
12 x 45 per side
10 x 70
10 x 70
10 x 70
Add rep
Reverse Tricep Cambered Bar
12 x 37.5
10 x 42.5
10 x 47.5
10 x 47.5
Sauna 15 minutes.
Feeling decent. The lunges are harder with the added weight at 30 pounds.
This is the first time my weight has been this stable since I came back to the gym. In the past I was always gaining or losing a good amount of weight. It feels good to be stable.
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10-23-2018, 07:42 AM #109
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Great last couple of sessions Shane. Very strong on the decline bench the other day. Solid work on the sumos as well. And I'd take sets of 9x185 all day long on bench. Love that lunges and air squats. Honestly it reminded me of something that I would do. Nice work!
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
Galatians 2:20
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10-24-2018, 09:35 AM #110
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10-24-2018, 09:41 AM #111
Pull 2
Weight 230
Incline Chest Supported Rows
12 x 50
12 x 55
12 x 60
12 x 60
Add weight
Seated Leg Curl
8 x 110
8 x 125
8 x 140
8 x 140
Supinated Lat Pulls
8 x 115
8 x 130
8 x 145
8 x 145
Smith Shrugs/SS Hammer Curls
12 x 185/12 x 25
12 x 225/12 x 30
12 x 250/11 x 35
12 x 250/11 x 35
Ab Crunch Machine
12 x 110 x 5
Sauna 15 minutes
That is it.
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10-24-2018, 09:46 AM #112
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10-24-2018, 10:07 AM #113
Good looking workout Shane. Damn strong on the seated leg curls man...that's impressive.
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
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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10-30-2018, 05:27 AM #114
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10-30-2018, 05:51 AM #115
Monday
Weight 234
Push
BP (531)
5 x 95
5 x 115
3 x 135
5 x 150
5 x 170
5 + 195(10)
Pec Deck
12 x 120
12 x 150
10 x 180
10 x 180
Dips
BW X 10 x 5
Hammer Strength Plate Loaded OHP
12 x 45 per side
10 x 55
10 x 65
10 x 65
Face Pulls/SS Lat Raises
20 x 22.5/8 x 20 x 4
Seated Tricep DB OHP
12 x 55
10 x 60
8 x 70
7 x 70
That is it.
I am changing up my routine again. I have fallen into bad habits of lifting and not doing cardio. So, I am going back to 3 day training. Doing push, pull, legs routine with 531 at the base of the big lifts.
Squats are still on the shelf for now though and my leg day will look rather bro'ish.
Sorry for lack of being here in the journals. We had a record setting month last month requiring a ton of overtime.
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10-30-2018, 05:57 AM #116
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10-30-2018, 07:12 PM #117
Nice workouts the past couple of days Shane. Those EcoBike intervals from today sound tough. 10 seconds on, on one of those bikes feels like an eternity. Way to get it done man.
Sounds like a good change with your programming. I like the P/P/L setup. Good way to get some good work in over 3 days.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
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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10-31-2018, 04:15 AM #118
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Good looking sessions Shane. Strong work on bench and then to follow with some sets of 10 dips is impressive after bench and pec deck. Not familiar with the Eco bike and a little confused. I thought bikes wee the most eco-friendly mode of transportation out there. No emissions and no batteries to bury in the dirt, etc. Nah, good on you for doing more cardio. It's funny. Nowadays, I just want to do cardio and metcons and have to force myself to do weight training. Hope work calms down some. We've been slammed 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
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
Galatians 2:20
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10-31-2018, 05:40 AM #119
Thanks Greg. The bike has a 20/10 setting as well. I couldn't imagine doing those intervals for any amount of time. The 10/20 is tough. I could probably go all out for 20 seconds, it is the recovery at 10 seconds and then going all out again for 20 that would kill me.
Programming should work. PPL is pretty much a staple routine and it should fit my schedule and goals very nicely.
Thanks Trent. I dropped the weighted dips in favor of saving my shoulders with doing just BW, but it was a lot of them at 50 total.
I hear you on the cardio and metcons. Weight training can seem dull after reading some of the metcons you like to do.
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10-31-2018, 05:44 AM #120
Pull
Weight 233
Sumos (531)
5 x 145
3 x 175
5 x 190
5 x 225
5 + 250 (10) Could have done more, capped here
Assisted Pull Ups
10 x 150 x 4
8 x 150
DB Shrugs
10 x 90 x 5
Chest Supported Rows
8 x 55 x 4
Ab Crunch Machine
13 x 110 x 5
EZ Curls
10 x 70 x 3
That is it. Nothing earth shattering there. Putting in the reps. Probably going to be coming in heavy tomorrow. Going to Halloween party/Chili Cookoff tonight at my friends house.
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