Shane's Journal

[shaneinga]

Back/Shoulder combo workout

Pull ups/ Lat Raises
5/15 x 15
5/15 x 15
5/10 x 25
6/14 x 25

Seated DB OHP/V Grip Lat pulls
15 x 35/12 x 105
12 x 45/12 x 105
14 x 45/12 x 105

KB Front raise
15 x 35
20 x 35
20 x 35


29 minutes.

That’s it. That KB front raise was interesting. I saw a guy in IG doing them and thought they were smart to try. They are like a plate raise.

I was able to get my first round of the Pfizer COVID vaccine yesterday. I go back April 7th for my second dose. Arm is sore today but other than that I feel normal. Wife and I are both vaccinated. I told her we are on our way to being COVID killing cyborgs. LoL.

[TM79]

Nice session this morning brother. Strong work on the pull-ups and seated DB OHP. Nice job trying those KB raises too. Sounds like a good exercise. I hear you on the vaccine. I don't think we are going to get it but I understand why people would get it.

[ArchAngel'73]

In regards to your weight loss I got 2 things. #1, we're not in our 20's or 30's anymore. Sounds cliche, but I'm noticing that same thing. It (fat) doesn't come off like it used to. We older, that means we have to work harder or diet harder to get the same results. We are not that old, but it doesn't mean some of our body's abilities haven't decreased.
#2 I got this from Layne...if your serious, don't risk eyeballing your food. Weigh it. I hated doing it but in the end, he was right. That whole "if you're serious" part was like a kick to the ballz for me at the time but I remembered it it because that bluntness has truth to it. Just trying to get you through this plateau, no offence intended.

I'm glad you started the vaccine. Even on the front line here, I have no news. Canada is sucking at this vaccine roll out.

and yay for a new exercise! I'd imagine you can do a lot of "new" stuff with a KB.
If you look up Pavel Tsatsouline you'll find all sorts of stuff on youtube. This dude was introducing KB training to North America when I 1st started lifting, known as "the father of the kettlebell". I know f all about KB's, but if I wanted to know, I'd research him.

[blue9steel]

and yay for a new exercise! I'd imagine you can do a lot of "new" stuff with a KB.

I picked up an adjustable KB Handle a while back to go with my Ironmind set and swings have made a nice addition to my routine.

[shaneinga]

Nice session this morning brother. Strong work on the pull-ups and seated DB OHP. Nice job trying those KB raises too. Sounds like a good exercise. I hear you on the vaccine. I don't think we are going to get it but I understand why people would get it.

Thank you Trent. KB front raises are nice. They seem more natural than a plate raise. Yeah vaccines are definitely a personal choice. I always get my flu shot so I don’t have an issue with them.

[shaneinga]

In regards to your weight loss I got 2 things. #1, we're not in our 20's or 30's anymore. Sounds cliche, but I'm noticing that same thing. It (fat) doesn't come off like it used to. We older, that means we have to work harder or diet harder to get the same results. We are not that old, but it doesn't mean some of our body's abilities haven't decreased.
#2 I got this from Layne...if your serious, don't risk eyeballing your food. Weigh it. I hated doing it but in the end, he was right. That whole "if you're serious" part was like a kick to the ballz for me at the time but I remembered it it because that bluntness has truth to it. Just trying to get you through this plateau, no offence intended.

I'm glad you started the vaccine. Even on the front line here, I have no news. Canada is sucking at this vaccine roll out.

and yay for a new exercise! I'd imagine you can do a lot of "new" stuff with a KB.
If you look up Pavel Tsatsouline you'll find all sorts of stuff on youtube. This dude was introducing KB training to North America when I 1st started lifting, known as "the father of the kettlebell". I know f all about KB's, but if I wanted to know, I'd research him.

True that on the not being in our 20s or even 30s again. I guess I don’t feel that old but you are right and make sense there.

Agree on weighing portions, when I actually break down and do that I do start losing at my expected rate.

Here in the states I was able to get mine being a caregiver of someone with a disability. That’s the only way I got mine early. Tomorrow people over 55 and I believe those with co-morbidities are able to get it. Very soon everyone who I care about who is at risk will have been fully vaccinated. That will be a sweet day, and I am ready to get back to some form of normal.

I like Patel, and have one of his books.

Thank you for the suggestion.

[shaneinga]

I picked up an adjustable KB Handle a while back to go with my Ironmind set and swings have made a nice addition to my routine.

I always wondered how one of those worked. Good to hear you like yours.

[shaneinga]

Peloton Ride
45 minutes
13.95 miles
387 KJ
569 cals.

That’s it. Daylight savings time is here. I was woke up at 4 AM by coyotes howling what seemed to be right out my window. After a quick shout they stopped and I was able to get a couple more hours of sleep.

Going to be nice to have that extra hour in the evenings. I have way to many looming house projects.

[ArchAngel'73]

Peloton Ride
45 minutes
13.95 miles
387 KJ
569 cals.

That’s it. Daylight savings time is here. I was woke up at 4 AM by coyotes howling what seemed to be right out my window. After a quick shout they stopped and I was able to get a couple more hours of sleep.

Going to be nice to have that extra hour in the evenings. I have way to many looming house projects.

The ability to tell off wild life and they actually listen is an under rated ability. That's pretty bad azz imo. You are obviously the lion on the mountain out there.

Just looking at the cal expenditure I can tell you went all out. Not that I actually trust those things, but they are a marker of sorts. 30 on the elliptical nets me under 200.
I hope your work week goes a little easier brother.

[TM79]

Nice job on the Peloton ride Shane! Personally, I can't stand DLST. An hour of sleep is precious to me right now and I feel like the evenings drag out way too long when it is light out for that long. That is crazy about the coyotes though. I managed to drag myself out of bed yesterday morning (after losing the hour) and went out and surfed at dawn. There was only one other guy out so I guess most people slept in.

[PtReyesGreg]

Nice job on the Peloton yesterday. That's good you're able to keep chugging for long periods on that without knee pain. It looks like you're putting in some good miles there.

I hear you on the weight loss too. A few months ago I was religiously weighing stuff and the weight was coming off. I started eyeballing it last month and my losses have disappeared LOL. If I stay low carb the weight falls off (probably because that puts me in a good calorie deficit)...that just makes it easier to manage. When I eyeball it without low carb I gain...must be the bowls of cereal with all their calories.

[shaneinga]

The ability to tell off wild life and they actually listen is an under rated ability. That's pretty bad azz imo. You are obviously the lion on the mountain out there.

Just looking at the cal expenditure I can tell you went all out. Not that I actually trust those things, but they are a marker of sorts. 30 on the elliptical nets me under 200.
I hope your work week goes a little easier brother.

LoL. Yeah the coyotes that live around my house go nuts if a police or other emergency vehicle goes by. They are skittish and easily ran off so it didn't take much to make them be quiet. That is one good thing about the Peloton, it makes you compete with yourself and is great at motivating you to go all in. I was drenched in sweat when I got off it. My smart watch actually had my burn in the 800s for that workout but I went with the Peloton's estimation.

Nice job on the Peloton ride Shane! Personally, I can't stand DLST. An hour of sleep is precious to me right now and I feel like the evenings drag out way too long when it is light out for that long. That is crazy about the coyotes though. I managed to drag myself out of bed yesterday morning (after losing the hour) and went out and surfed at dawn. There was only one other guy out so I guess most people slept in.

Great job on the dawn surfing Trent! I actually like DLST. I know that it is rough for the first week of waking up but I love coming home to it being light out and staying that way until damn near 9:00 PM in the summer time.

Nice job on the Peloton yesterday. That's good you're able to keep chugging for long periods on that without knee pain. It looks like you're putting in some good miles there.

I hear you on the weight loss too. A few months ago I was religiously weighing stuff and the weight was coming off. I started eyeballing it last month and my losses have disappeared LOL. If I stay low carb the weight falls off (probably because that puts me in a good calorie deficit)...that just makes it easier to manage. When I eyeball it without low carb I gain...must be the bowls of cereal with all their calories.

Thank you Greg. The Peloton I stay seated and don't do any out of the saddle standing up riding. It keeps my knee safe that way. I hear you on the bowls of cereal. The first time I weighed one of those I was like WTF, this is a serving size? LoL.

[shaneinga]

BP/Chest
Monday weigh in 239.8
Back in the 230s. Barely!

Red banded shoulder warm ups
Bench Press/Face pulls
10 x 145/20 x black band
10 x 170/20
10 x 200/20
9 x 200/20

Incline DB Press
12 x 55
12 x 55
12 x 55

Push ups
15,15,15,15,15

Incline fly
12 x 45
12 x 45
12 x 45

That’s it.

[TM79]

Welcome back to the 230's brother! Solid chest session today. Stay after it brother!

[shaneinga]

Welcome back to the 230's brother! Solid chest session today. Stay after it brother!

Thank you Trent! It’s good to be back.

[shaneinga]

Back
Pull ups
5,5,5,5,5,

DB Rows
12 x 75
12 x 75
12 x 75

Seated KB Shrugs (straps)
30 x 75
30 x 75
30 x 75

V Grip Lat Pulls
12 x 105
12 x 115
10 x 125

33:55

[PtReyesGreg]

Nice job on the "Two A Day" workouts today. It looks like lots of good work done in both.

I really like the Bench Press / Band Facepull combo. That's one of my favorites.

[shaneinga]

Nice job on the "Two A Day" workouts today. It looks like lots of good work done in both.

I really like the Bench Press / Band Facepull combo. That's one of my favorites.

Thank you Greg! I really like that combo too. Nice opposing muscle movement.

[shaneinga]

Shoulders
Red band shoulder warm up

BB Hang Clean, no press
10 x bar
10 x 75
5 x 95
5 x 95
Just dicking around

DB OHP
12 x 45
10 x 55
10 x 55

Seated Lat Raises
8 x 35
8 x 35
8 x 35
Rest pause
2,3,
Partials 4,5

Rear delt fly band
12 x red
16 x red
17 x red

KB Front Raise
15 x 35
15 x 35
15 x 35

33:09

[TM79]

Good looking last couple of sessions Shane! I love the sets of 30 on KB shrugs. That's intense! Also, looks like you through in some hang power cleans today. I like that exercise. Keep it up brother!

[ArchAngel'73]

Solid work put in this week!
Reading your push ups brought me nightmares of doing them at home in lockdown #1. I never ever want to do another again. Props to you for actually choosing to. (srs)
How's the weight this week? Dip into the 230's any lower?

[ArchAngel'73]

You are missed and I hope all is well with you and your family.

[TM79]

You are missed and I hope all is well with you and your family.

Same here. Hope you are well brother.

[shaneinga]

You are missed and I hope all is well with you and your family.

Same here. Hope you are well brother.

I appreciate it guys. I have been really busy here lately.

I hope to have some time in the future to get back to possibly posting in here again but it is not feasible right now. To much to do, to little time to do it.

That, I guess is life in a nutshell.

Be well and I will see you guys around on Instagram, ******** etc.

[TM79]

I appreciate it guys. I have been really busy here lately.

I hope to have some time in the future to get back to possibly posting in here again but it is not feasible right now. To much to do, to little time to do it.

That, I guess is life in a nutshell.

Be well and I will see you guys around on Instagram, ******** etc.

I hear you Shane. It is getting pretty busy here too and will probably only get busier in the next few months. Sorry things are so hectic for you. Hopefully stuff calms down soon. Take care brother.

[PtReyesGreg]

I certainly understand what you're saying Shane...it's been like that for me too.

Hopefully things settle down at some point and you're able to get back on here again. I enjoy keeping up with what you and Trent are up to.

[shaneinga]

Bump this mofo out of the depths of bb.com hell.

I am back. I have been to 2 funerals in the last 3 months. My colleague and friend of 20 years who had cancer passed in March, my wife’s uncle and good friend passed of COVID last month. Life is short my friends, and time is something none of us can buy more of.

So, why come back? Simple, this is a place of accountability and like minded people.

I joined planet fitness, yes you read that right. 10 bucks a month and lots of machines with no contract and 5 minutes from work made it sound legit. I do this Tuesday through Friday. My home gym that has my squat cage and barbell, I hit my squats, bench and deads Saturday through Monday.

When I left here I was coming off knee surgery for a torn meniscus and still needing surgery to add cartilage in my left knee. After a lot of PT and squats my muscles on my leg are coming back and I am hoping to put off the cartilage adding surgery as it is a more serious surgery with a six week recovery with no weight on it.

I am doing bb style ppl work at the gym and 5 x 5 work at my home gym with deads being hex bar 3 x 5.

This weeks work.

Saturday Squats
Weight 247

Peloton
30 minutes
271 KJ
406 cals

SSB Squats
5 x 135
5 x 175
5 x 175
5 x 175
5 x 175
5 x 175

Sunday Push A
Weight 250

Warm up lat raises
60 reps
20 x 20 x 3

Bench Press
5 x 135
5 x 165
5 x 5
5 x 195
5 x 195
5 x 195
5 x 195
5 x 195
Bump 5 pounds

Behind the neck press
12 x 75
12 x 85
9 x 95
Add reps

Incline Skull Crushers
10 x 70 PWO
10 x 70
9 x 70

40 minutes


Monday Pull A
Weight
250

Row 5K
20:26 close!

Hex Bar deads
5 x 235
3 x 5
5 x 285
5 x 285
5 x 285
Add 10 pounds

Ab rollouts
25
25
25
25

48 minutes

Tuesday Legs B
Weight 248

Bike warm up 10 minutes

PT work

Leg Extension presses x 10 seconds
Low 10
Medium 10
High 10

Seated leg curls ISO
10 x 60 per leg
10 x 60
10 x 60

Hip Adduction
20 x 160
20 x 205
20 x 235
20 x 260
Add Reps, out of weight

Hip Abduction
20 x 145
20 x 175
20 x 205
20 x 235
Add weight

Seated leg press
12 x 240
12 x 260
12 x 280
12 x 300
Increase weight

Leg press Calf Raises
25 x 225
25 x 225
22 x 225
18 x 225

KB/DB Squats
15 x 30
15 x 50
12 x 60
12 x 70

Bike 10 minutes cool down

63 minutes

Wednesday Push B
Weight 251

Warm up
Lat raises
20 x 30
20 x 30
20 x 15

Chest press machine
12 x 120
12 x 135
12 x 145
6 x 160
Add reps

Pec Dec/ Alternative Cable Fly
12 x 145 /12 x 20
12 x 160/12 x 25
12 x 175/8 x 30
10 x 190/8 x 30

Shoulder press machine/ Alternate DB
12 x 65
10 x 75
9 x 75

Dips
BW x 12
BW x 12
BW x 12

Arnold presses
10 x 35
10 x 35
8 x 35

Reverse Tricep press
12 x 30
12 x 40
8 x 50

Single arm Tricep cable kickback
15 x 15
10 x 20
8 x 25
3 drop sets

54 minutes

Thursday Pull B

Weight 250

Warm up lat raises
20 x 25 x 3

Machine pull down/Lat pull Alternate
12 x 145/12 x 100
12 x 160/12 x 120
8 x 175/9 x 140
11 x 175/10 x 140

Machine low row ISO
12 x 70 too light
12 x 100
12 x 130
8 x 165

Reverse Ab Crunch
16
18
16
15
15
80 total

Back extensions
12 x 60
12 x 70
12 x 80
12 x 90

Smith Shrugs
No straps
20 x 235
20 x 245
20 x 255

Cable Curls
12 x 42.5
12 x 57.5
7 x 72.5

Rear delt cables
15 x 10
12 x 15
12 x 17.5

58 minutes

Friday Cardio /Full body weaknesses

Elliptical
20 minutes
300 cals

HS double crunch
20 x 50
25 x 50
20 x 50
25 x 50
90 total

Lat raises
20 x 25 x 3

Incline DB
12 x 60
12 x 65
12 x 70
Strong sets

SALP
20 x 50
20 x 50
20 x 50

Plate Raises
20 x 25 easy
15 x 45
15 x 45
16 x 45

Hammer Curls
12 x 35
10 x 40
11 x 40

61 minutes

That’s a start.

Current cals and Macros:
2879
P 223
C 274
F 99

This should net me a pound and a half a week if I follow it.

I won’t be as active as in the past but I plan to log in here at least once a week. Good to be back. Hope some of you old fawkers come back to join me.

[ArchAngel'73]

Awesome to see you back! My sincerest condolences on your losses.
I am surprised you joined a gym again, PF doesn't really matter to me. I understand why too (equipment, in-gym motivation etc..) and I think its a smart move.
As for coming back...take a look around the over 35. The last month, bb.com has found a way to destroy what once was. I was gonna come back, my gym just re-opened Friday the 18th and I saw your post. I'm not sure I want to Shane. Don't let my indecisiveness sway you though. I will definitely visit.
See you soon!

[shaneinga]

Awesome to see you back! My sincerest condolences on your losses.
I am surprised you joined a gym again, PF doesn't really matter to me. I understand why too (equipment, in-gym motivation etc..) and I think its a smart move.
As for coming back...take a look around the over 35. The last month, bb.com has found a way to destroy what once was. I was gonna come back, my gym just re-opened Friday the 18th and I saw your post. I'm not sure I want to Shane. Don't let my indecisiveness sway you though. I will definitely visit.
See you soon!

Thank you for your condolences. I was surprised to join a gym again as well. This PF is right around the corner from me and after working out at my home gym for a year this place seems like I just walked into a giant toy store. Though, I will be honest, I am already thinking about going back to my old gym. LoL.

I think the old forums are kind of going the way of the dinosaurs with Instagram and the like filling that space. It is easier and seems to feed the same need for interaction with others who share your same interests.

Not sure how long I will stay here either so don't feel bad if you don't come back.

Good to hear your gym reopened. I am sure you are more than thrilled about that!

[shaneinga]

Saturday Squats
Weight 250

Squats
5 x bar
5 x 95
5 x 135
5 x 185
5 x 185
5 x 185
5 x 185
5 x 185

Peloton
30 minutes
282 KJ, 6 off new PR
412 cals

53 minutes

Sunday Push A
Chest focus
Weight 250

Bench Press
5 x 140
5 x 170
5 x 5
5 x 200
5 x 200
5 x 200
5 x 200
5 x 200
Bump 5 pounds

Lat raises
30 x 20 x 3

Push ups x 100
20
20
20
16
20
12
108 total

Incline Skull Crushers
12 x 60 PWO
10 x 60
10 x 60

54 minutes

Monday Pull A
Weight
249

Hex Bar deads
5 x 235
3 x 5
5 x 295
5 x 295
5 x 295
Add 10 pounds

Ab rollouts
30
30
30
30

33 minutes

Tuesday Skipped

Wednesday Push B
Shoulder focus
Weight 251

Warm up
Lat raises
20 x 30
20 x 30
20 x 30

DB OHP
12 x 50
10 x 55
8 x 55

Rear delt cables
15 x 10
15 x 15
8 x 20

Shoulder press machine
12 x 65
12 x 75
8 x 85
10 x 85

6 point laterals
5 x 15 x 3

Chest press machine
12 x 120
12 x 135
8 x 145
7 x 145
Add reps

Pec Dec/ Alternative Cable Fly
12 x 145 /12 x 20
12 x 160/12 x 25
12 x 175/8 x 30
10 x 190/8 x 30

Tricep Rope
12 x 50
10 x 60
10 x 60
Drop
10 x 40

Did pec deck this week.
55 minutes.

Leaving Friday for LEGOLAND and was to busy Thursday to get it in. Last workout of the week.