Shane's Journal

[ArchAngel'73]

That’s it. Tried putting deads later in my sets abs it did seem to help. Thanks Brian.

It also came with the added benefit of being already warmed up so I skipped some lighter warm up sets to save time loading/unloading the bar. I also used the hex bar for shrugs for the same reason. It’s not called a trap bar for nothing.

Good stuff!
There is always method to my madness.
plus you save some time not doing the warm ups.
Very nice drop set on the shrugs and a damn solid dead lift.

I'm doing cardio only too the days I'm dragging ass. I'm a firm believer that even just getting the blood pumping facilitates recovery.

[shaneinga]

Hey man, you got it done though. Solid work. I've been feeling rough this week too. Maybe its something going around... Way to get after it brother!

Thank you Trent! Definitely one of those just get it done days.

Good stuff!
There is always method to my madness.
plus you save some time not doing the warm ups.
Very nice drop set on the shrugs and a damn solid dead lift.

I'm doing cardio only too the days I'm dragging ass. I'm a firm believer that even just getting the blood pumping facilitates recovery.

Yep, it made sense after you suggested it. Thanks again!

Agreed on the last part as well. There is a lot to just getting the blood moving through the muscles that has to help with recovery.

[shaneinga]

Thursday/BP Chest/Back
Weight 233.2 to many cookies.
TM 215

531 BP
5 x 95
3 x 135
5 x 165
3 x 185
1 + 205 (5)
More/DB Rows
3 x 205/9 x 90
3 x 205/9 x 90
3 x 205/9 x 90
3 x 205/9 x 90
3 x 205/9 x 90

Dips/Pull ups
20/2
14/chin x 5
12/pull ups x 3

All I had time for today. Adding back in pull ups. If I am ever going to be able to complete a Murph I need to start getting a lot better at them now.

Left bicep is the limiting issue on pull ups, well that and being weak. However the pain in the bicep does really suck. It’s odd, chins don’t bother it. I might end up doing a modified chin up style of Murph. LoL.

[TM79]

Beauty of a session Shane. Wow, way to hang in there and crush some heavy supersets of bench/DB rows. Chest hair sprouting all over the place! I don't have the bicep issues that you describe, however I would say that I do about 60-70% regular pull-ups and 30-40% hammer grip, etc. My general rule of thumb is that on working sets, anything higher than 8 reps I usually switch to HG. Conversely, anything below 8 reps is regular, weighted pull-ups. Still, you have to do what works for you. It's a well-known fact that bigger guys have a harder time doing pull-ups. I am 60 pounds lighter than you so that gives me a heck of an advantage. Doing chins and HG is a much more natural movement and honestly, it's probably better for you than regular pull-ups. There is no shame in doing those instead of regular pull-ups. Regular pull-ups probably only became the most popular because of the military (fact check needed). If doing chins enables you to keep training, make progress and avoid injury then do it up!

[ArchAngel'73]

For sh*ts and giggles for look up the definition of "murph" on google. You're gonna find its anything from a sexual practice, to clogging a toilet bowl, to a fitness challenge. I was only aware of the last one, named after a Navy SEAL.
Now read the last 2 paragraphs of your last journal entry...completing a murph will take on a whole new style of meaning.

Buddy, whichever you choose the meaning to be I will support you.
With this knowledge I now have, I also might attempt a murph tomorrow morning.

btw...nice DB rows.
Hope you have a good weekend!

[shaneinga]

Beauty of a session Shane. Wow, way to hang in there and crush some heavy supersets of bench/DB rows. Chest hair sprouting all over the place! I don't have the bicep issues that you describe, however I would say that I do about 60-70% regular pull-ups and 30-40% hammer grip, etc. My general rule of thumb is that on working sets, anything higher than 8 reps I usually switch to HG. Conversely, anything below 8 reps is regular, weighted pull-ups. Still, you have to do what works for you. It's a well-known fact that bigger guys have a harder time doing pull-ups. I am 60 pounds lighter than you so that gives me a heck of an advantage. Doing chins and HG is a much more natural movement and honestly, it's probably better for you than regular pull-ups. There is no shame in doing those instead of regular pull-ups. Regular pull-ups probably only became the most popular because of the military (fact check needed). If doing chins enables you to keep training, make progress and avoid injury then do it up!

Thank you Trent. I just need to do more pull ups. I did hit 100 of standard pull ups back when I tried this summer and did Cindy. My lats were sore for days after that so it is definitely an effective way working the lats. LoL. I was lucky then though that the bicep wasn't bothering me. I did something to it recently to cause it flare back up where pull ups do bother it. I will keep plugging away.

[shaneinga]

For sh*ts and giggles for look up the definition of "murph" on google. You're gonna find its anything from a sexual practice, to clogging a toilet bowl, to a fitness challenge. I was only aware of the last one, named after a Navy SEAL.
Now read the last 2 paragraphs of your last journal entry...completing a murph will take on a whole new style of meaning.

Buddy, whichever you choose the meaning to be I will support you.
With this knowledge I now have, I also might attempt a murph tomorrow morning.

btw...nice DB rows.
Hope you have a good weekend!

The Murph I am talking about is in memory of Michael Murphy. Seal who died in battle who is remembered by crossfitters around the world who came up with a challenge to remember him by.

https://themurphchallenge.com/pages/about-the-event

I have never completed it. The savage who also posts in here under the name of TM79 completed a double last year and inspired me to at least try to complete one. I plan to do it this Memorial day sans weighted vest as my azz is heavy enough.

Weekend was decent. Ended up working Saturday but Sunday was fun spent carving pumpkins with the family.

[shaneinga]

Sunday
Cardio
Peloton
31 Minutes
426 Cals

Run (stroller push)
5 miles
49:20
847 Cals

Woke up early Sunday morning and decided to hit the Peloton for a much needed calorie dump. Once I was done I went up stairs and ate breakfast and the wife let me know she wanted to go for a run as well. Double header, no problem as I way to much pizza the night before.

Gearing up to run the Peachtree 10K for Thanksgiving. 5 miles is the longest I have run in a long time and I did ok considering I had a full stomach of bacon egg and cheese sandwiches and coffee. LoL.

Going to hit my press/shoulder workout here in a couple of hours.

[shaneinga]

Monday
Press/Shoulders/Triceps
Weight 237
TM 135

Banded warm up
Warm up triceps with light band

531 BB OHP
5 x 55
5 x 70
3 x 85
5 x 95
5 x 105
5 + 115 (8)
DB Volume work
10 x 50
10 x 50
8 x 50
6 x 50
6 x 50
6 x 50
5 x 50
51 total reps

VGrip tricep/SSLat Raises
18 x 50/15 x 30
20 x 50/16 x 30
18 x 50/16 x 30
Rest pause
4 x 40/2 x 30

Face pulls
20 x green band x 3 sets

That’s it.

[TM79]

Man, I don't know which one is more impressive, today's session or yesterday's mammoth cardio double header! Excellent work on both! I'm surprised you had any calories left to keep you going after all that! Solid time on that five-miler. Especially with a stroller. You probably would have beat me, or at least you would have heard me b!tch the entire way about having to push a stroller.

[shaneinga]

Man, I don't know which one is more impressive, today's session or yesterday's mammoth cardio double header! Excellent work on both! I'm surprised you had any calories left to keep you going after all that! Solid time on that five-miler. Especially with a stroller. You probably would have beat me, or at least you would have heard me b!tch the entire way about having to push a stroller.

Thank you Trent. I would have to run a lot faster to hear you b!tch about anything. LoL.

[shaneinga]

Tuesday/Deads and Back
Weight 232.6
TM 405

Landmine Rows
15 x 125
12 x 165
8 x 190
9 x 190

Hex bar Shrugs
20 x 245 fast
12 x 245 meadow
20 x 245 fast

Deads Hex Bar
5 x 225
3 x 245
5 x 265
5 x 305
5 + 345(8)

Pull ups
4
3
4
4
3


That’s all I had time for today. Pull ups I did shoulder width instead of wide. My bicep likes these much better. I can hopefully build on these from here.

[TM79]

Great job on that session yesterday Shane. Just awesome numbers on deads and nice work on the landmines and pull-ups too. I'd be very happy with those pull-up numbers if I had 60 lbs strapped to me.

[shaneinga]

Great job on that session yesterday Shane. Just awesome numbers on deads and nice work on the landmines and pull-ups too. I'd be very happy with those pull-up numbers if I had 60 lbs strapped to me.

Thank you Trent! Hoping these pull ups start getting easier.

[shaneinga]

Thursday/BP Chest/Back
Weight 233.4
TM 220

531 BP
5 x 95
5 x 135
5 x 145
5 x 165
5 + 190 (9)
BBB/SS Landmine Rows
10 x 135/10 x 150
10 x 145/10 x 155
10 x 155/10 x 160
10 x 165/10 x 170
8 x 175/10 x 180

Dips/Pull ups
16/4
16/4
14/5

Been a crazy week with work. Just now getting in my Thursday workout.

Taking a small vacation. We rented a cabin up in north Georgia and are headed up there through Tuesday. Going to try to get in some hiking and relaxing. Wednesday when I get back I am getting an endoscopy so I will see you all back here on Thursday.

Have a good weekend!

[TM79]

Nice session Shane. Solid work on the bench and Landmines. Dips/Pull-up supersets were also strong. Hope you guys enjoy the mountains. We wanted to go this weekend too but everything is booked... Good luck with the endoscopy brother. I've had three of them and much prefer those to the colonoscopy.

[shaneinga]

Nice session Shane. Solid work on the bench and Landmines. Dips/Pull-up supersets were also strong. Hope you guys enjoy the mountains. We wanted to go this weekend too but everything is booked... Good luck with the endoscopy brother. I've had three of them and much prefer those to the colonoscopy.

Thank you Trent! We had a blast. It was nice to get away for a long weekend and relax.

Thank you again. I am hoping for the best man! As long as I don’t take to much caffeine I don’t seem to have much issue but some days that’s hard to manage!

[shaneinga]

Monday
Press/Shoulders/Triceps
Weight 237
TM 135

Banded warm up
Warm up triceps with light band

531 BB OHP
5 x 55
5 x 70
3 x 85
3 x 95
3 x 110
3 + 125 (5)
DB Volume work
10 x 50
10 x 50
10 x 50
7 x 50
5 x 50
6 x 70
5 x 70
53 total reps

VGrip tricep/SSLat Raises
20 x 50/8 x 40
16 x 55/9 x 40
17 x 55/11 x 40

Face pulls
20 x green band x 3 sets


That’s it. Got my Monday workout in today. I am going to get up early and get my Tuesday workout in before my dr appointment tomorrow.

Vacation was nice! Spent time with my family in a sweet cabin up in Blue Ridge Georgia. Lots of relaxing, eating to much, some trout fishing and more relaxing. As always though it was way to short.

Back to the grind.

[TM79]

Glad to hear that you guys had a nice trip to the mountains. Man am I pissed we are going to miss that this year.... We're going to the beach for a third time this weekend though so it isn't a total loss. Awesome work on that OHP. 5x125 is a dream to me right now. Great job on the rest of it too. Good luck with the endoscopy. Praying for good results!

[shaneinga]

Glad to hear that you guys had a nice trip to the mountains. Man am I pissed we are going to miss that this year.... We're going to the beach for a third time this weekend though so it isn't a total loss. Awesome work on that OHP. 5x125 is a dream to me right now. Great job on the rest of it too. Good luck with the endoscopy. Praying for good results!

Thank you Trent! Trip was awesome man. It was nice to get away even if it was only for 4 days.

Beach vacation this weekend sounds like a great time too though!

Endoscopy went well. Waiting on results.

[shaneinga]

Tuesday/Deads and Back
Weight 239
TM 405

Landmine Rows
15 x 125
12 x 165
10 x 190
12 x 190

Hex bar Shrugs
12 x 245 meadow
12 x 265 meadow
10 x 285 meadow
Drop
20 x 225

Deads Hex Bar
5 x 225
3 x 245
3 x 285
3 x 325
3 + 365 (6)

Pull ups (20 total minimum)
3,3,3,3,3,3,3 (21)


That’s it. Decent workout today. Going to try to add 2 reps per week on my pull ups over all and try to continue to get better with them. Weighing more for today than last week didn’t help things but I hit 21 reps total.

Tomorrow I will go ahead and do my chest workout. Running way behind this week.

[TM79]

Great session Shane! Glad you are back at it with a vengeance today after being knocked out yesterday. I usually feel sluggish the day after that. Strong numbers on everything and hope your results come back well. I'm guessing things went pretty well as you would find out about really bad news right away usually.

[shaneinga]

Great session Shane! Glad you are back at it with a vengeance today after being knocked out yesterday. I usually feel sluggish the day after that. Strong numbers on everything and hope your results come back well. I'm guessing things went pretty well as you would find out about really bad news right away usually.

Thank you Trent.

Things went well with the exam and I hope you are right about not hearing anything yet.

Hoping to be more consistent with journaling and working out next week. Played catch up at work after being on vacation for most the week.

[shaneinga]

Thursday/BP Chest/Back
Weight 240 (last day off tracking)
TM 220

531 BP
5 x 95
5 x 135
3 x 155
3 x 180
3 + 200 (7)
BBB/SS Landmine Rows
10 x 155/10 x 150
10 x 155/10 x 160
10 x 155/10 x 170
10 x 155/10 x 180
10 x 155/10 x 190

Dips/Pull ups
20/5
18/4
14/5

That’s it. Decent workout today. I have been eating well this week. Bumped 240 today and with it being Halloween I am sure I will eat some Reeses peanut butter cups and butter fingers before the day is over. Back to tracking tomorrow and into the mid to low 230s next week.

[shaneinga]

Sunday
Peloton Ride
8.96 miles
386 cals
30 minutes

That’s it. Good ride today for staying at the house.

Halloween was a great time. My son dressed up like a ware wolf. He was after the prize of most candy collected and stayed out longer than the other kids. He definitely won as we hit 2 more streets than the other kids in the party.
Of course He had to pay the dad tax and I ate way to much candy last night. The ride this morning didn’t put a dent in the amount of candy I ate.

While sitting around eating peanut butter cups I turned on Netflix and watched that crazy documentary the Social Dilemma. That’s a sobering documentary. Going to take a break off FB and IG until the first of the year and possibly beyond. So if I am not liking your posts it’s not because they suck, I am just not there to see them.

[ArchAngel'73]

Nice to read stuff about your son and Halloween goodies.
I have the social dilemma on my netlfix "list". I'm not very involved with FB or IG but definitely planned to be in the very near future for my side business. Ironic that I'm just planning on increasing my involvement and you're winding it down. I will watch it before I do anything else with social media.
What has you concerned the most about social media?

Solid lifting sessions Shane.

Just a vid I wanted to share from Layne, not necessarily the vid but the research citations when you click "read more' underneath the vid. All sorts of good stuff on hypertrophy, IF, protein consumption and volume. There was some stuff I had no idea about (like Gh). Hope you find this helpful and my intent is to not spam your journal.
https://www.youtube.com/watch?v=3bR69hIrJh8&t=643s

[TM79]

Nice last couple of sessions Shane! Solid chest/back day. Nice bike ride too. I particularly loved the 7x205 BP as I barely squeaked out two reps at that weight this morning with arms trembling... Glad your son (and you) were able to come up with such a strong candy harvest on Halloween. I was so happy to be skipping it this year but still managed to eat plenty of pasta, cookies and ice cream this weekend, which has tipped the scale for me as well.

Very interesting looking documentary. I have almost deleted my FB many times now. I log in maybe once per week for 5 minutes or so and haven't posted anything in 5 years. I think it is very unhealthy to be on there more than once in a while. Other than what has happened to our education system (with kids being indoctrinated into believing certain things), I think what has happened with social media, search engines and the internet in general is probably the greatest downfall in human history. So many people are so dependent on these apps/sites for their information and even their emotional well being that it is truly frightening. I was talking to an old friend a few weeks ago and said that I feel that our time as kids, teenagers and young adults was the last "pure" time in human history. Before the development of big tech. I keep hoping and praying that there will be an awakening when it comes to this stuff. To start, at the very least, I would like to see people delete their FB, IG, Twitter and Google accounts, and either go offline or go to a different platform that is not censored or biased. I would also like people to turn their backs on the news outlets that almost all of us frequent and instead turn to news outlets that simply report the news in an unbiased way. The problem is, none of these platforms seem to exist. Everything is biased and/or censored. This gives big tech (and whoever influences them) to basically program people. It is terrifying to say the least and it is beyond me why so many people don't see this... The only social media site that I frequent a lot is IG. To me, it is much less personal and more interest based. I don't really think of it as social media in the same regard as FB. I don't really use it to get information or to maintain social relationships. It's much more of an interest-based source of entertainment, IMO. Kind of like a magazine or something. Still though, I know that I spend too much time on there and that is irresponsible. I'll definitely check out that documentary Shane. Thanks for sharing and I guess I'll just be seeing you around here.

[shaneinga]

Nice to read stuff about your son and Halloween goodies.
I have the social dilemma on my netlfix "list". I'm not very involved with FB or IG but definitely planned to be in the very near future for my side business. Ironic that I'm just planning on increasing my involvement and you're winding it down. I will watch it before I do anything else with social media.
What has you concerned the most about social media?

Solid lifting sessions Shane.

Just a vid I wanted to share from Layne, not necessarily the vid but the research citations when you click "read more' underneath the vid. All sorts of good stuff on hypertrophy, IF, protein consumption and volume. There was some stuff I had no idea about (like Gh). Hope you find this helpful and my intent is to not spam your journal.
https://www.youtube.com/watch?v=3bR69hIrJh8&t=643s

Thank you. Trick or treating was a great time. It’s my son’s favorite holiday.

Social Dilemma is definitely worth the watch. It’s really scary what the internet and social media has grown into.

Thank you for the recommendation. I like Layne a lot. Watch a lot of his videos and have one of his books. Definitely appreciate the video.

[shaneinga]

Nice last couple of sessions Shane! Solid chest/back day. Nice bike ride too. I particularly loved the 7x205 BP as I barely squeaked out two reps at that weight this morning with arms trembling... Glad your son (and you) were able to come up with such a strong candy harvest on Halloween. I was so happy to be skipping it this year but still managed to eat plenty of pasta, cookies and ice cream this weekend, which has tipped the scale for me as well.

Very interesting looking documentary. I have almost deleted my FB many times now. I log in maybe once per week for 5 minutes or so and haven't posted anything in 5 years. I think it is very unhealthy to be on there more than once in a while. Other than what has happened to our education system (with kids being indoctrinated into believing certain things), I think what has happened with social media, search engines and the internet in general is probably the greatest downfall in human history. So many people are so dependent on these apps/sites for their information and even their emotional well being that it is truly frightening. I was talking to an old friend a few weeks ago and said that I feel that our time as kids, teenagers and young adults was the last "pure" time in human history. Before the development of big tech. I keep hoping and praying that there will be an awakening when it comes to this stuff. To start, at the very least, I would like to see people delete their FB, IG, Twitter and Google accounts, and either go offline or go to a different platform that is not censored or biased. I would also like people to turn their backs on the news outlets that almost all of us frequent and instead turn to news outlets that simply report the news in an unbiased way. The problem is, none of these platforms seem to exist. Everything is biased and/or censored. This gives big tech (and whoever influences them) to basically program people. It is terrifying to say the least and it is beyond me why so many people don't see this... The only social media site that I frequent a lot is IG. To me, it is much less personal and more interest based. I don't really think of it as social media in the same regard as FB. I don't really use it to get information or to maintain social relationships. It's much more of an interest-based source of entertainment, IMO. Kind of like a magazine or something. Still though, I know that I spend too much time on there and that is irresponsible. I'll definitely check out that documentary Shane. Thanks for sharing and I guess I'll just be seeing you around here.

Thank you Trent. I would like to make some headway on BP at some point! LoL.

Pasta and cookies sound pretty amazing also. Definitely worth the couple extra pounds.

The documentary is worth the watch. It pretty much mirrors what you said in this post but believe it or not it’s even worse than you think.

I agree about our generation being one of the last pure generations without the influence of the internet.

I understand your take on IG and agree that it’s not nearly as invasive as FB but after watching the documentary it’s far from innocent either.

I might come back to IG after New Years. If I do it will be only to post to friends and family to share pictures and keep up with them.

All the other stuff is just time sucks that compile on each other to keep you hooked and will be unfollowed.

[shaneinga]

Monday
Press/Shoulders/Triceps
Weight 241.2
TM 135

Banded warm up
Warm up triceps with light band

531 BB OHP
5 x 55
5 x 70
3 x 85
5 x 105
3 x 115
1 + 130 (5)
DB Volume work
12 x 50
9 x 55
7 x 55
6 x 55
7 x 55
Drop
4 x 45
5 x 35

VGrip tricep/SSLat Raises
16 x 55/ 12 x 35
15 x 60/12 x 37.5
14 x 65/

Face pulls
22 x green band
26
24

38:20

That’s it. Decent workout put in today. I am happy with today’s work.

I think I can add in another tricep workout. I need to decide which one I want to add. I might put in CGBP.