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Thread: Shane's Journal

  1. #1141
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Solid session this weekend Shane! Nice looking deadlift sets. Yeah, you've got 500 in the tank soon. Hope you and yours had a good mother's day weekend. We celebrated with some friend chicken.
    Thank you Trent. Idk about having 500 in the tank soon but it is a goal of mine, still. LoL. We did have a good weekend, thank you. Fried chicken sounds awesome! We did kebabs.

    Originally Posted by RT1957 View Post
    Nice deadz session and I always like when I see Good Mornings in the mix!!
    Thank you Ron. Yeah the good mornings are not going anywhere anytime soon. I neglected that movement up until now and it shows.
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  2. #1142
    Registered User shaneinga's Avatar
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    S&M40 Tuesday
    Heavy Press/light Bench
    C1W3
    Weight 240
    TM 130

    Heavy Press 1
    Bar x 10 warm up
    5 x 65
    5 x 95
    3 x 115
    1 x 130
    1 x 130
    1 x 130

    CGBP(3 x 5-8)
    10 x 115
    10 x 145
    8 x 185
    8 x 185
    8 x 185
    Bump to 190

    Lying Tricep Extension/SS Lat Raises
    3 sets 8-10 reps
    10 x 30/15 x 30
    10 x 30/15 x 30
    10 x 30/15 x 30

    OH Tricep Extension DB/SS Facepulls
    14 x 25/20 x green band
    14 x 25/20
    14 x 25/20

    Push ups
    25
    25
    25
    23
    98 reps toasty
    Goal 100

    52 minutes

    Good workout today. I really like this program.

    Layne Norton released his new calorie tracking app called Carbon. I decided to go ahead and sign up for it. I have been using MFP up until now and it has worked fine but I like how Carbon has a weekly check in/compliance element. I also like that it has the reverse diet setting on it. Diet is always the hardest part and if I can find an edge to help keep me motivated I will take it.

    Damn near hit my 100 rep goal on push ups and I am serious when I say I had not another in the tank. The 98th rep on push ups was it. LoL. Fawk it was close though.
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  3. #1143
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    Awesome workouts lately Shane. 3 sets of 1 @ 130 on the Press is damn strong. Nice job there.

    Those Ivanko plates look sweet. The revolvers are just plain cool looking. I'm jealous of those!

    That's interesting about Carbon. I'll be curious to see how it works for you.
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  4. #1144
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Awesome workouts lately Shane. 3 sets of 1 @ 130 on the Press is damn strong. Nice job there.

    Those Ivanko plates look sweet. The revolvers are just plain cool looking. I'm jealous of those!

    That's interesting about Carbon. I'll be curious to see how it works for you.
    Thank you Greg. Yeah I really like the Ivanko plates as well.

    I will let you know how I like it.
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  5. #1145
    Registered User shaneinga's Avatar
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    S&M40 Wednesday
    Heavy Squat/Back and Biceps
    C1W3
    Weight 239
    TM 245

    Echo bike
    5 minute Warm up
    Hip circle and VMO work

    Heavy Squat
    10 x bar
    5 x 135
    5 x 185
    3 x 225
    1 x 245
    1 x 245
    1 x 245

    Lat Pulls
    12 x 95 wide
    12 x 95 wide
    12 x 95 v grip
    12 x 95 v grip
    Bump 5 pounds

    Land mine Rows/SS Goblet squats
    12 x 120 (Straps here on)
    12 x 135/20 x 70 x 3
    12 x 135
    Bump 5

    EzCurls
    10 x 45
    10 x 45
    10 x 45

    Right at an hour with warm ups.

    Hit 239.8 today. It’s only 2 ounces but I am taking it as being in the 230s again. .

    Decent workout today. Squats felt good but had a hard time finding my groove today. Inner left elbow soreness is back. I probably need to cut back a little on ez curls. Idk.
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    Excellent work on these last two sessions Shane. Solid reps on CGBP, Press and squats. I was LOLing about your pushup comments. Yeah, when you hit the wall on those you really do hit the wall. How much time did you take between sets? 4 sets back to back in the twenties is still damn impressive.
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  7. #1147
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    Originally Posted by TM79 View Post
    Excellent work on these last two sessions Shane. Solid reps on CGBP, Press and squats. I was LOLing about your pushup comments. Yeah, when you hit the wall on those you really do hit the wall. How much time did you take between sets? 4 sets back to back in the twenties is still damn impressive.
    Thank you Trent. Yep, the wall was definitely hit on those. I could have rest paused for the 2 reps but that would defeat the purpose. LoL.
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  8. #1148
    Registered User shaneinga's Avatar
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    Rest day today and I hit 238 on the scale. I am liking this new Carbon app up until now. It needs some fixes and options that MFP has. This app likes to put all of your food in one big list. MFP separates your breakfast/lunch/dinner foods so you are not having to sort through spaghetti while logging your breakfast the next day. This isn't a deal breaker but as I get ALL of my foods in there it is going to be a big list. It would make it it quicker and cleaner to be like MFP for this. It would also be nice to be able to multi add foods. Last thing I would add would be a compliance or end of day finish logging button. MFP has this, and it basically once you finish your logging spits out a weight that you will be if you ate that way everyday. Carbon could do the same thing, but simply say you were within compliance to meet the weekly macro goals. It is all little things but that is my take for anyone who might be interested in it.

    Took a rest day as I have walked 100K steps since Sunday. For those wondering, there are about 2k steps in a mile. So I am at about 50 miles for the week so extra cardio day wasn't needed this week. That could also be a reason the weight is really pealing off me quickly this week. I will take it.
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    Originally Posted by shaneinga View Post
    Rest day today and I hit 238 on the scale. I am liking this new Carbon app up until now. It needs some fixes and options that MFP has. This app likes to put all of your food in one big list. MFP separates your breakfast/lunch/dinner foods so you are not having to sort through spaghetti while logging your breakfast the next day. This isn't a deal breaker but as I get ALL of my foods in there it is going to be a big list. It would make it it quicker and cleaner to be like MFP for this. It would also be nice to be able to multi add foods. Last thing I would add would be a compliance or end of day finish logging button. MFP has this, and it basically once you finish your logging spits out a weight that you will be if you ate that way everyday. Carbon could do the same thing, but simply say you were within compliance to meet the weekly macro goals. It is all little things but that is my take for anyone who might be interested in it.

    Took a rest day as I have walked 100K steps since Sunday. For those wondering, there are about 2k steps in a mile. So I am at about 50 miles for the week so extra cardio day wasn't needed this week. That could also be a reason the weight is really pealing off me quickly this week. I will take it.
    I wish I had your feet man... I logged 15,000 steps on Monday. Two thirds of those were in work boots and my foot is just now starting to feel better from that. Yeah, I've been a MFP user for years now and ironically just noticed the nutrition button with the macros, etc. I think I need to shoot more for a 33% split between all three and right now my carbs seem to be king of the mountain, usually at over 40%. No wonder I remain fat while trying to lose weight.
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  10. #1150
    Registered User shaneinga's Avatar
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    S&M40 Friday
    Light Press/Heavy Bench
    C1W3
    Weight 238
    TM 225

    Light OHP
    10 x bar warm up
    5 x 75 warm up
    3 x 105
    3 x 105
    3 x 105
    3 x 105
    3 x 105

    Heavy Bench
    5 x 135
    5 x 165
    3 x 195
    1 x 225/20
    1 x 225/20
    1 x 225/20

    Incline Push Ups
    25
    25
    25

    Hammer Curls/SS Lat Raises
    12 x 25/20 x 25
    12 x 25/20 x 25
    12 x 25/20 x 25

    Decline Push Ups
    25
    25
    25

    43 minutes

    Decent day. Hit my reps.
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  11. #1151
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    I wish I had your feet man... I logged 15,000 steps on Monday. Two thirds of those were in work boots and my foot is just now starting to feel better from that. Yeah, I've been a MFP user for years now and ironically just noticed the nutrition button with the macros, etc. I think I need to shoot more for a 33% split between all three and right now my carbs seem to be king of the mountain, usually at over 40%. No wonder I remain fat while trying to lose weight.
    Thank you Trent. I have a pretty comfortable pair of steel toes and with this quarantine issues we have our at risk people working remotely. Our business really doesn’t allow for it on the production side and I have been covering for 2 people who are out. With this my steps have been through the roof and I have swapped out my boots for tennis shoes. I couldn’t do it in boots.

    On Myfitnesspal I run my macros pretty balanced. I run my protein and carbs at 35percent and fats at 30.
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  12. #1152
    Recovering Weakling RT1957's Avatar
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    Looks like you're hitting hard with the S&M40 program looking forward to seeing it evolve
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    Beauty of a session yesterday Shane. Great looking push/pull combo. Yeah it seems like comfortable work boots are hard to come by. I was going to say, if you're doing 15k steps per week in those your feet are made of steel. I have a pair of Keen steel toes right now, but I can't stand them. They are comfortable, but they have a lot of flex in the sole, which hurts my foot. I need to go back and get some that have a very stiff sole and I'll be much better off.
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  14. #1154
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    Originally Posted by RT1957 View Post
    Looks like you're hitting hard with the S&M40 program looking forward to seeing it evolve
    Thank you Ron. I really like it. It seems effective and manageable.
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    Originally Posted by TM79 View Post
    Beauty of a session yesterday Shane. Great looking push/pull combo. Yeah it seems like comfortable work boots are hard to come by. I was going to say, if you're doing 15k steps per week in those your feet are made of steel. I have a pair of Keen steel toes right now, but I can't stand them. They are comfortable, but they have a lot of flex in the sole, which hurts my foot. I need to go back and get some that have a very stiff sole and I'll be much better off.
    Good boots are hard to come By an unfortunately the best ones typically have a break in period. I ended up findings a really comfortable pair of low top timberlands right out of the box. They are only good for about 15k a day though. They are not stiff enough for what you are needing though. Hopefully you find a good pair!
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    S&M40 Saturday
    Light Squat/Heavy Deads
    C1W3
    Weight 237
    TM 350 bumped from 330

    Warm up
    Ride bike
    Hip/VMO work
    10 ish minutes

    Light Squats
    Bar x 10
    3 x 135 warm up
    3 x 160 warm up
    3 x 185 speed out of hole focus x
    3 x 185
    3 x 185
    3 x 185
    3 x 185

    Deads
    5 x 225 warm up
    5 x 275 warm up
    1 x 315
    1 x 350
    1 x 350
    1 x 350

    Good mornings/SS Ab Wheel
    12 x 135/20
    12 x 135/20
    12 x 135/20

    Shrugs
    20 x 250
    20 x 275
    18 x 315

    Just over an hour with warm up.

    Decided to accelerate my deadlift progression as everything was really too light. 350 singles moved well. I honestly prefer to do triples on deads but the singles were ok.

    Hopefully everyone is having a great weekend. Our parks opened back up and I think we are going to try to get outdoors and get some vitamin D today.
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  17. #1157
    Registered User PtReyesGreg's Avatar
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    Great looking workouts this week Shane. It looks like you're still moving along well with S&M40.

    Good job with the singles. I think week 2 is my favorite of each cycle...I like the triples.

    Damn man...walking 50 miles in a week is no joke. That'll burn the calories for sure.

    I hope you and your family had a good day at the park. That sounds like fun.
    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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    Layne was my 1st contest prep coach. I lost over 80 lbs. of fat with him, changed my life for the better, and discovered I had a treatable health condition going on for most of my life that has since been "fixed". I have a lot of respect for him and his work and went out of my way to work with him. I never regretted that decision.
    I know about the app (I watch his youtube) and I'm sure he and his techies would listen to your feedback regarding it.
    LN is a solid choice, great blend of science and real world application.

    I'm admirin' your workout consistency. Seriously, very commendable.
    My $.02 with the singles is that you should keep doing them every 2 weeks. I've done all rep ranges workouts and there's nothing that can be compared to singles in terms of moving huge weight BUT the cost is crappier rep form and increased chance of injury. I think they should be usec cautiously unless you're power lifting competitively.

    btw, because of you tomorrow I'm shooting for 10x10 push ups.
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    Nice workout yesterday Shane. Holy deadlifts Batman! Hope you guys enjoyed the park. Our parks are open, but the playgrounds are still closed. I doubt I would want my daughter playing on the playground anyway for a while and my wife has even had the thought of home schooling her this coming school year. She would be in kindergarten so it is a transition year anyway. Just hard to tell how things are going to be in the fall but if there is one thing I've learned in life, it is that kids are by far the biggest germ carriers. I've been totally in favor of opening things back up, but if that means that the people I've seen who let their kids eat food off the floor in the airport are going to start doing that again, then we're all screwed... I'm hoping that those folks have at least learned to stop doing stupid stuff like that after all this...
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  20. #1160
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Great looking workouts this week Shane. It looks like you're still moving along well with S&M40.

    Good job with the singles. I think week 2 is my favorite of each cycle...I like the triples.

    Damn man...walking 50 miles in a week is no joke. That'll burn the calories for sure.

    I hope you and your family had a good day at the park. That sounds like fun.
    Thank you Greg. Agree with you on week 2.

    My crew is back this week so thankfully that should be the end of the crazy daily step totals. I am sitting here at lunch at around 8500 steps vs having over 10k by 10 am daily before.

    We did have a good time. Thank you.

    Originally Posted by ArchAngel'73 View Post
    Layne was my 1st contest prep coach. I lost over 80 lbs. of fat with him, changed my life for the better, and discovered I had a treatable health condition going on for most of my life that has since been "fixed". I have a lot of respect for him and his work and went out of my way to work with him. I never regretted that decision.
    I know about the app (I watch his youtube) and I'm sure he and his techies would listen to your feedback regarding it.
    LN is a solid choice, great blend of science and real world application.

    I'm admirin' your workout consistency. Seriously, very commendable.
    My $.02 with the singles is that you should keep doing them every 2 weeks. I've done all rep ranges workouts and there's nothing that can be compared to singles in terms of moving huge weight BUT the cost is crappier rep form and increased chance of injury. I think they should be usec cautiously unless you're power lifting competitively.

    btw, because of you tomorrow I'm shooting for 10x10 push ups.
    Layne is a good dude. I have followed his work for awhile. He can rub people the wrong way but usually it is because they are selling some kind of bull****. Cool to hear your story about how he helped you. I gave him some feed back on his Facebook group dedicated to Carbon users. I am not unhappy with the app at all, and the more I use it the more I like it. Go crush those push ups!

    Originally Posted by TM79 View Post
    Nice workout yesterday Shane. Holy deadlifts Batman! Hope you guys enjoyed the park. Our parks are open, but the playgrounds are still closed. I doubt I would want my daughter playing on the playground anyway for a while and my wife has even had the thought of home schooling her this coming school year. She would be in kindergarten so it is a transition year anyway. Just hard to tell how things are going to be in the fall but if there is one thing I've learned in life, it is that kids are by far the biggest germ carriers. I've been totally in favor of opening things back up, but if that means that the people I've seen who let their kids eat food off the floor in the airport are going to start doing that again, then we're all screwed... I'm hoping that those folks have at least learned to stop doing stupid stuff like that after all this...
    Thank you Trent. Yeah, it is hard to know what to do with the kids. I am hoping by the time school starts back up this stuff has died off not to return. Wishful thinking I know.
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  21. #1161
    Recovering Weakling RT1957's Avatar
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    That's a big workout Shane...squats deadz, GM's/ab wheel and shrugs...working up the PC chain hard
    "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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  22. #1162
    Registered User shaneinga's Avatar
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    Originally Posted by RT1957 View Post
    That's a big workout Shane...squats deadz, GM's/ab wheel and shrugs...working up the PC chain hard
    Thank you Ron. Yeah my Saturday workout fell on a weekend for a reason.
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  23. #1163
    Registered User shaneinga's Avatar
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    S&M40 Tuesday
    Heavy Press/light Bench
    C2W1
    Weight 238
    TM 135

    Heavy Press 1
    Bar x 10 warm up
    5 x 70
    5 x 100
    5 x 120
    5 x 120
    5 x 120


    CGBP(3 x 5-8)
    12 x 135
    8 x 165
    7 x 190
    6 x 190
    5 x 190
    Bump to 190

    Lying Tricep Extension/SS Lat Raises
    3 sets 8-10 reps
    11 x 30/15 x 30
    11 x 30/15 x 30
    11 x 30/15 x 30

    OH Tricep Extension DB/SS Facepulls
    15 x 25/20 x green band
    15 x 25/20
    15 x 25/20

    Push ups
    25
    25
    25
    22
    97 reps toasty
    Goal 100

    54 minutes

    That’s it. Decent workout today but hard time finding my groove and I hit snooze on my alarm this morning so I felt rushed. I won’t do that again. Knocked out the workout and I got it done though.
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  24. #1164
    me>you ArchAngel'73's Avatar
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    Some day when you're not feeling it, all it takes is a few sets and it revs right up. You have some strong close grips.
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  25. #1165
    Registered User shaneinga's Avatar
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    Originally Posted by ArchAngel'73 View Post
    Some day when you're not feeling it, all it takes is a few sets and it revs right up. You have some strong close grips.
    Definitely, some days it’s just going through the motions and plowing through. Thank you. I am trying.
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  26. #1166
    Registered User shaneinga's Avatar
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    S&M40 Wednesday
    Heavy Squat/Back and Biceps
    C2W1
    Weight 237
    TM 250

    Echo bike
    5 minute Warm up
    Hip circle and VMO work

    Heavy weights Squat
    10 x bar
    5 x 135
    5 x 185
    5 x 225
    5 x 225
    5 x 225 (belted to see how these felt)

    Lat Pulls
    12 x 95 wide
    12 x 95 wide
    12 x 95 v grip
    12 x 95 v grip
    Bump 5 pounds

    Land mine Rows/SS Goblet squats
    12 x 120 (Straps here on)
    10 x 140/20 x 70 x 3
    12 x 140
    Get reps across

    EzCurls
    11 x 45
    12 x 45
    12 x 45
    Bump 5

    Right at an hour with warm ups

    Squats felt heavy today. Must be the lack of cals. I had to skip yesterday because I was up until 2:30 in the morning with work crap so I took my rest day a day early.

    I am really liking this Carbon app. The more I use it the better I am getting with logging. I think one of the coolest features of it is it has a planner that you can adjust for having a high calorie day and it adjusts your calories for the week there after.

    It will be interesting to see how it adjusts for me this week. I am walking about 10K steps less a day this week and it gave me more cals to eat so I don’t expect to meet my goal loss. I expect to see it take back some of those cals, I am curious to see how many.
    Last edited by shaneinga; 05-21-2020 at 05:15 AM.
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  27. #1167
    Registered User PtReyesGreg's Avatar
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    Good looking past couple of workouts Shane. Getting some strong sets of presses and squats in there.

    That's great your crew is back with you. Those were some crazy step totals you were having. They're still pretty high compared to what I'd do.

    Did you ever get your Tx Power Bar?
    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. #1168
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Good looking past couple of workouts Shane. Getting some strong sets of presses and squats in there.

    That's great your crew is back with you. Those were some crazy step totals you were having. They're still pretty high compared to what I'd do.

    Did you ever get your Tx Power Bar?
    Thank you Greg. I am trying. It is nice to have everyone back.

    Still waiting on the power bar.
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  29. #1169
    Registered User shaneinga's Avatar
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    S&M40 Friday
    Light Press/Heavy Bench
    C2W1
    Weight 236
    TM 230

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

    Heavy Bench
    5 x 135
    5 x 165
    5 x 185
    5 x 210
    5 x 210
    5 x 210

    Incline DBs
    12 x 25
    12 x 35
    18 x 45

    Hammer Curls/SS Lat Raises
    15 x 25/20 x 25
    15 x 25/20 x 25
    15 x 25/20 x 25

    Decline Push Ups
    25
    25
    21

    50 minutes.

    Decent workout. Took the day off work for a long weekend and my sons 6th birthday party.
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  30. #1170
    Recovering Weakling RT1957's Avatar
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    That program has a lot of of variety I'm enjoying watch you and Greg run this. Good work Shane
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