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Thread: Shane's Journal

  1. #1321
    Registered User shaneinga's Avatar
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    10K Kettlebell Challenge (Pull ups)
    Weight 234.8

    Kettlebell Swings
    50
    Chin ups x BW
    10
    1 Chin up
    15
    2 Chin ups
    25
    3 Chin ups
    50
    Rest
    5 sets
    XXXXX
    Time
    28:58

    First workout using the 50 for all 5 sets. I warmed up with the 35 pound bell for awhile trying some cleans and snatches. People on the internet make that stuff look so easy. I can tell you, it’s not. LoL. It seems to be more of a technique thing though because I don’t really see many of them that are jacked but there ARE some challenges that would require you being jacked to complete. Or at least very strong.

    Anyway, back to it. The 50 for 5 rounds wasn’t bad but my liquid chalk betrayed me. I think it’s a little too sticky as I now have a blister on both of my ring fingers. No biggie and a bandaid should take care of it.

    I might take tomorrow completely off as it has been awhile since I took an off day. The extra sleep will be appreciated.
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  2. #1322
    Registered User shaneinga's Avatar
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    10K Kettlebell Challenge BP
    Weight 233.4
    Warm up
    BP
    10 x 135
    5 x 185
    35 pound kB swings

    50lb Kettlebell Swings
    BP x 215
    10
    1Rep
    15
    2 Reps
    25
    3 Reps
    50
    Rest
    5 Sets
    XXXXX
    Time 32:59

    Took yesterday off and my body appreciated it.

    Fixed my fingers today with bandaid tough strips. They lived up to their name and withstood 500 KB swings today. Nice!

    Tomorrow, I squat.
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    Beautiful looking sessions this week Shane. Solid work on the KN combined with OHP and chins and congrats on using the 50 for a session! And another congrats on the sub 30 5K! Yeah, I'm not a big fan of chalk as it tends to get all over the place and if you're drenched in sweat it turns to liquid anyway... I prefer gloves in those situations, if anything.
    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
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  4. #1324
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Beautiful looking sessions this week Shane. Solid work on the KN combined with OHP and chins and congrats on using the 50 for a session! And another congrats on the sub 30 5K! Yeah, I'm not a big fan of chalk as it tends to get all over the place and if you're drenched in sweat it turns to liquid anyway... I prefer gloves in those situations, if anything.
    Thank you Trent. I probably would have been happier with standard chalk but in an effort to keep the home gym cleaner went with liquid. It is a tad to sticky for KB swings. I worry about dropping the bell on those 50 swings with the disconnect not having my hands on it. Idk. I have thought about using gloves I just worry about throwing the kb through my garage door.
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    Registered User shaneinga's Avatar
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    Alternate Knee Pain and old age workout
    Weight 233.2
    50 pound KB
    10 swings
    15 air squats
    15 swings
    10 air squats
    25 swings
    5 air squats
    50 swings
    5 sets
    XXXXX
    Time 32:17

    After warming up to 5 x 185 on squats I decided to scrap squats today.
    Subbed in the trusty air squats as a low impact replacement.

    I think 3 weeks in a row running has taken its toll. Definitely not running this weekend. I need to find something to burn 500ish cals though. I ordered a 55 pound slam ball that’s supposed to show up tomorrow. I can probably put together some kind of battle rope, slam ball, echo bike metcon to get it done.

    Working tomorrow. First time in a long time needing to actually work a Saturday.

    Trent, be glad you sent that Garmin back, they were attacked by some ransomeware and have been down for the past 2 days.
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    Originally Posted by shaneinga View Post
    Alternate Knee Pain and old age workout
    Weight 233.2
    50 pound KB
    10 swings
    15 air squats
    15 swings
    10 air squats
    25 swings
    5 air squats
    50 swings
    5 sets
    XXXXX
    Time 32:17

    After warming up to 5 x 185 on squats I decided to scrap squats today.
    Subbed in the trusty air squats as a low impact replacement.

    I think 3 weeks in a row running has taken its toll. Definitely not running this weekend. I need to find something to burn 500ish cals though. I ordered a 55 pound slam ball that’s supposed to show up tomorrow. I can probably put together some kind of battle rope, slam ball, echo bike metcon to get it done.

    Working tomorrow. First time in a long time needing to actually work a Saturday.

    Trent, be glad you sent that Garmin back, they were attacked by some ransomeware and have been down for the past 2 days.
    Good idea on shelving the running for awhile. I ran this morning (intervals for the first time in a year or more) and I think I am going to pay for it later on. Geez... What kind of work would be burning off 500 calories on the echo-bike?

    Interesting you ordered a slam ball, I played around a little with a 10-20lb balls at the Y this past winter...overhead carries around the gym perimeter...then so many slams, and it really fired up my CNS like you would not believe, I was trashed. The 55lb ball is definitely the big boy's toy though. I want to get one, but not sure if everyone in the house will appreciate me hammering it into the floor at 6 in the morning, i could go into the street and do it..and see how popular that makes me in the neighborhood.

    Keep cracking on this program Shane, good things are happening!
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  7. #1327
    Registered User shaneinga's Avatar
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    Originally Posted by Cantplankwell View Post
    Good idea on shelving the running for awhile. I ran this morning (intervals for the first time in a year or more) and I think I am going to pay for it later on. Geez... What kind of work would be burning off 500 calories on the echo-bike?

    Interesting you ordered a slam ball, I played around a little with a 10-20lb balls at the Y this past winter...overhead carries around the gym perimeter...then so many slams, and it really fired up my CNS like you would not believe, I was trashed. The 55lb ball is definitely the big boy's toy though. I want to get one, but not sure if everyone in the house will appreciate me hammering it into the floor at 6 in the morning, i could go into the street and do it..and see how popular that makes me in the neighborhood.

    Keep cracking on this program Shane, good things are happening!
    Thank you Alan. As far as burning 500 cals on the echo bike, you have to use it for a long time. LoL. More than likely it would be a combination of total time of slam ball, ropes, and echo bike of around 45 minutes will put me north of 500 cals.

    The slam ball, yeah it's probably going to be too heavy but I am thinking more about picking up and doing over head squats with it, or doing pick up and drop over my shoulder work as well as pressing and pulling with it. It will probably get more picking up and pressing than it will be used for actual slamming. Another tool in the tool box.

    Go try yours out in the street, I am sure it would be a good way to meet neighbors.

    Will do, I am trying.
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  8. #1328
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    Sunday
    Weight 232.4 Boom

    Rogue Bike
    10 miles
    29:10

    Air Squats x 100

    No idea on cals burned as Garmin is still down for maintenance. Going to head out to breakfast and get a big omelette. People at the pool keep talking about a breakfast joint near the house and how huge their omelettes are and how none of them can finish one. Challenge accepted.
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  9. #1329
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    10K KB Challenge (Press)
    Weight 234.8
    Warm up
    OHP
    10 x bar
    5 x 75
    5 x 95


    KB Swings x 50 pounds
    OHP x 125
    10
    1 press
    15
    2 press
    25
    3 press
    50
    Rest x 5 sets
    XXXXX
    Time 30:17

    That’s it. Had a weight bounce. No idea on breakfast cals and we went to a birthday party yesterday. I guess my estimates were off.

    Decent day today though feeling a little sluggish for a Monday. Body is feeling really good though so that is a win.
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  10. #1330
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    Nice work lately Shane. It's good to see you still doing well with the KB Challenge. That looks like it should really toughen up the body over the course of it.

    That slam ball sounds like a good addition. I've been contemplating one of those for a while. I'll be interested to see how you integrate it in.

    So, were you able to finish the Omelette Challenge?
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  11. #1331
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Nice work lately Shane. It's good to see you still doing well with the KB Challenge. That looks like it should really toughen up the body over the course of it.

    That slam ball sounds like a good addition. I've been contemplating one of those for a while. I'll be interested to see how you integrate it in.

    So, were you able to finish the Omelette Challenge?
    Thank you Greg. I have enjoyed the challenge up until now. I wish I would have measured my forearms because I feel like I have put a good half to full inch on them. LoL.

    The slam ball is good for picking up and slamming, picking it up and over your shoulders, pressing, etc. It was cheap from Titan, heavy and takes up little space so I thought I would snag it.

    Omelette wasn't much of a challenge. Crushed it, and finished off my sons silver dollar pancakes he left half eaten. Idk what my neighbors are thinking but they definitely don't want to get in an eating competition with me.
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  12. #1332
    Registered User shaneinga's Avatar
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    Slept in today as I was feeling under the weather yesterday and my knee is still bothering me. I actually tossed and turned with it last night bothering me. I think the KB swings are contributing to the pain. It makes sense now that I think more about it. I have a Dr appointment tomorrow and am going to get a referral to an orthopedic. I know I have a meniscus issue with my left knee and I want to go ahead and get it taken care of some time this fall or winter. Time to get the ball rolling as it will be here before I know it.

    With the knee issue I am going to scrap the rest of this challenge. If I have learned anything from my years of lifting it is to not ignore joint pain. Pain is about the only feedback loop our body has to say, hey fawker stop. If it were muscle pain I would work through it, but not joint pain.

    One thing I HAVE enjoyed about this program is the metcon type feel to working out. Constant motion and working up a sweat. I need to incorporate some more of this.

    Today is only Tuesday, and besides my knee bothering me the rest of my body feels great so I plan to get in some type of lifting this week.

    Not sure what I am going to do going forward but it will involve picking weights up and putting them down.

    Quick Review of the Challenge.

    Short and simple, I liked doing this challenge though I didn't meet all the perimeters of the challenge, it was still challenging for me.

    I completed 6500 of the 10K swings. Dropped about 4 pounds in 3 weeks.

    If my knee wasn't bothering me I feel like I would have hit my goal of completing this challenge, albeit not completely within perimeters, without to much issue.

    I will plan to come back to this challenge to kick off my summer next year and have put it on my calendar for March 1st 2021 to do this one again. With a hopefully fixed knee.

    I will take a progress photo on Saturday and add to the journal to complete and close this chapter.
    Last edited by shaneinga; 07-28-2020 at 06:38 AM.
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    I'm sorry to hear how much your knee is hurting right now Shane. Not being able to sleep because of pain is the worst. That's good you were able to identify that the KB Challenge was aggravating it and take action. It's hard to stop something like that when you're so invested in it but it's definitely the right thing to do.

    Your description of it has definitely made me want to give it a try...once my foot is healthy. Getting old sucks. I guess we've had a good time putting lots of miles on our bodies though, so that makes it a bit better.

    Good luck with your Doctor appointment tomorrow. Hopefully they can get you to a good orthopedic who can help you get things fixed up.
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  14. #1334
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    I'm sorry to hear how much your knee is hurting right now Shane. Not being able to sleep because of pain is the worst. That's good you were able to identify that the KB Challenge was aggravating it and take action. It's hard to stop something like that when you're so invested in it but it's definitely the right thing to do.

    Your description of it has definitely made me want to give it a try...once my foot is healthy. Getting old sucks. I guess we've had a good time putting lots of miles on our bodies though, so that makes it a bit better.

    Good luck with your Doctor appointment tomorrow. Hopefully they can get you to a good orthopedic who can help you get things fixed up.
    Thank you Greg. It is certainly disappointing to stop early but honestly I felt like the knee i
    wasn’t getting better.

    I think you would like it. If for nothing more than something new to try.

    Thanks again. I have a couple good orthos near me. Going to get a couple of opinions on which direction to go.
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    Man Shane, very sorry to hear about the knee pain. If there is one thing I've learned from this style of training (metcons, HIIT, etc.), it's that too much of any one thing is bad, bad BAD! My knee, wrist, elbow and bicep were all hurting by a couple of weeks into the Double Murph prep and there were definitely a few times that I was thinking I would have to pull the plug, but didn't really have anything hurting like what you are describing so was able to keep going. I can tell you that a month after returning to normal training I am pretty much pain free (knock on wood). I wouldn't think KB swings would be one of those movements that would really aggravate your knee but I'd suppose at heavier weight, and trying to do thousands of them, it probably could. As you mentioned, running probably doesn't help either. Like Greg said, hopefully you can get in with a good doctor that can really help you get past this.

    As for the metcon style training, that has kept training fun for me for the last several years and is probably the only reason that I still train as hard as I do. It probably goes without saying that metcons don't work well with trying to make big gains in the powerlifting department, but if you are willing to sacrifice that, you can, instead, enjoy a seemingly never ending variety of conditioning work. And if you decide you want to start making some big gains in powerlifting, you can always dial back the metcons and/or place them away from heavy weight lifting sessions. I do think that kind of training has its place in a well-balanced training regimen though and if you learn how to program it in right (and avoid movements that aggravate injuries and problem areas) you can do it successfully.
    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
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    Part Two of Previous Post:

    I will share my basic weekly template with a few notes on how to make metcons work with training.

    Sunday - Rest
    Monday - Squat/Bench/Rows, Accessory, Intervals/Sprints
    Tuesday - Deads/Overhead Press/Pull-ups, Accessory, Short Metcon
    Wednesday - Rest/LISS
    Thursday - Long Metcon 20 Minutes+
    Friday - (Optional) Bro Work/LISS
    Saturday - Long Cardio Session 30 Minutes+ (Run, Swim, Bike, etc.)

    *Note how the long metcon and cardio session are placed away from the more powerlifting heavy days.
    *Long cardio session should vary week to week and probably always avoid doing things that aggravate injuries on back to back weeks. A little here and there is probably OK.

    Also, to earlier posts about calorie burning. Feel free to do some LISS (Old Treadmill Walkee). I'm getting about 600 calories burned in 40 minutes at 15% incline. That is about the same as a decent paced run over the same amount of time. To me, that is the most efficient way of burning calories while also low impact. Just food for thought.

    Hope you are able to get that knee on the mend brother. Probably laying off of the KB should help and I commend you on making a smart decision and stopping that challenge. It is not easy to do once you are deep into it. Hang in there brother and you will be feeling better soon.
    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
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    Chest
    Weight 232.8

    Bench Press
    10 x 135
    10 x 165
    8 x 195
    6 x 195
    Feeling weak!

    DB Fly
    15 x 25 PWO
    14 x 35
    15 x 35

    Incline BP
    12 x 135
    6 x 155
    6 x 155

    Incline fly
    20 x 25 DBs
    10 x 35 PWO
    8 x 35

    Dips BW Amrap
    9 triceps toasty
    9
    9

    Decline Singles KB press
    10 x 35 per arm
    10 x 35
    5 x 50

    3 sets of crunches 15 reps

    Time 1 hour

    That is it.
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    Nice looking upper session Shane! Nothing wrong with feeling week if you've been doing mostly conditioning work lately and have dropped some weight. Good looking session either way!
    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
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    Originally Posted by TM79 View Post
    Nice looking upper session Shane! Nothing wrong with feeling week if you've been doing mostly conditioning work lately and have dropped some weight. Good looking session either way!
    Thank you Trent. Yep, agreed, not really going to worry much about it. I was just surprised at how heavy it felt. LoL.
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    Back
    Weight 234

    Deads
    5 x 185
    5 x 225
    5 x 275
    5 x 315
    5 x 315

    Landmine Rows Wide
    12 x 95
    12 x 120
    12 x 145
    18 x 145

    KB Rows
    13 x 70
    14 x 70

    Lat pulls Wide
    13 x 95
    14 x 95

    Shrugs
    30 x 225 fast
    20 x 225 pause reps

    Time 41:48

    BB Curls
    16 x 45
    12 x 55
    12 x 65

    Time 49:29

    Decent workout. Haven’t done BB deadlifts in awhile. I have about another 10 minutes left over to add a couple more sets or another movement.

    Hump Day. Half way there.
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    That's a smart move on your part to switch things up. Joints and tendons should be a primary concern as we get older and no sense aggravating them to the point you won't be able to do anything comfortably.
    The omelette challenge made my heart swell with pride to have an e-friend like you.
    Are you getting sore with the weights after 3 weeks of the KB challenge?
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    Originally Posted by ArchAngel'73 View Post
    That's a smart move on your part to switch things up. Joints and tendons should be a primary concern as we get older and no sense aggravating them to the point you won't be able to do anything comfortably.
    The omelette challenge made my heart swell with pride to have an e-friend like you.
    Are you getting sore with the weights after 3 weeks of the KB challenge?
    Thank you. Agreed, if anything we should be getting smarter with age right? LoL.

    Omelette challenge wasn't much of a challenge and I enjoyed every minute of it.

    Yes, I am sore. Chest and back are both feeling these workouts today.
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  23. #1343
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    Knee is still bothering me. Hoping that this thing will start to get better soon. I might be joining Greg and becoming an upper body warrior here soon. I have an appointment on August 11th for a orthopedic.

    Going to see how riding the Rogue bike for lunch feels and knock out some ab work as well.
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    Originally Posted by shaneinga View Post
    Knee is still bothering me. Hoping that this thing will start to get better soon. I might be joining Greg and becoming an upper body warrior here soon. I have an appointment on August 11th for a orthopedic.

    Going to see how riding the Rogue bike for lunch feels and knock out some ab work as well.
    Sorry to hear that the knee is still bothering you Shane. I swore two months ago that my knee pain was due to meniscus issues as it never wanted to go away. A little bit of time off from crazy metcon training (Double Murph prep) finally let that pain go away. Hopefully it will go away. I seem to recall that meniscus stuff will not go away if it is a tear. Hopefully the ortho (followed by an MRI) will shed some light on it. I think I ninja posted you a few days ago with a bunch of useless info if you want to breeze through it. LOL Hope the bike is somewhat painless. A good start might be to take at least one week off from lower body lifting, etc. Maybe hit the pool and swim for some cardio or do some upper body metcon action.
    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
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  25. #1345
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    You did Ninja post me. We are good at doing that to each other. Early morning workouts FTW. LoL.

    You make some great points and I completely agree with you on the idea of too much of anything is exactly that, too much! Challenges are probably best left for the younger crowd where overuse injuries in the way of joint/cartilage impact are not such a factor that needs to be considered.

    Thank you for the in depth explanation and laying out your programming. It looks to be a very well laid out. I might give something close to that a go once my knee is feeling a lot better.

    Hopefully the ortho can fix whatever is wrong quickly. I researched my area and this guy seems to be well liked in my area and has top orthopedic awards on his webpage. Here's hoping to these people who like him being right.
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  26. #1346
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    Originally Posted by shaneinga View Post
    Knee is still bothering me. Hoping that this thing will start to get better soon. I might be joining Greg and becoming an upper body warrior here soon. I have an appointment on August 11th for a orthopedic.

    Going to see how riding the Rogue bike for lunch feels and knock out some ab work as well.
    Hopefully the orthopedic is able to fix things up. That's good your appointment is not too far away. Being an upper-body only kind of guy works for lots of people, but it sucks if you've actually gotten used to lower body work. The SLOW progress I was making with my legs is all fading away...

    I'm curious to see how the Rogue bike does with your knee. I'm thinking about starting to use my Airdyne again next week myself...if it doesn't put too much pressure on the foot and ankle.
    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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  27. #1347
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Hopefully the orthopedic is able to fix things up. That's good your appointment is not too far away. Being an upper-body only kind of guy works for lots of people, but it sucks if you've actually gotten used to lower body work. The SLOW progress I was making with my legs is all fading away...

    I'm curious to see how the Rogue bike does with your knee. I'm thinking about starting to use my Airdyne again next week myself...if it doesn't put too much pressure on the foot and ankle.
    Thank you Greg. I hear you on the leg progress. I really don't think I have made much progress there either. I honestly think I respond better to higher volume on legs than lower volume higher weights. Back when I was doing Allpro, 8-12 rep sets, 2 times per week my legs were growing and had more definition than they have ever had. I might go back to those rep ranges once the knee feels better.

    I passed on the Rogue bike yesterday. I am giving my knee a break until I stop needing to take ibuprofen daily for it. Hopefully you are able to use your air dyne.
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  28. #1348
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    Shoulders/Triceps
    Weight 232.4

    Banded warm up

    BB OHP
    12 x bar
    12 x 75
    12 x 105
    12 x 105

    6 point laterals
    10 x 10 x 3

    Tricep rope
    15 x 25 too light
    12 x 45
    12 x 45

    Arnold Press
    12 x 25
    12 x 25

    Incline skull crushers
    12 x 30 PWO
    13 x 40
    14 x 40

    Lat Raises/SS face pulls
    15 x 25/20 x green band x 3
    16 x 25
    16 x 25

    Reverse Grip tricep press
    10 x blue band three second holds x 3

    Time 53:46

    Decent workout today. Hit it all in less than an hour.

    TGIF!

    This feels relevant.

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    me>you ArchAngel'73's Avatar
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    Originally Posted by PtReyesGreg View Post
    Hopefully the orthopedic is able to fix things up. That's good your appointment is not too far away. Being an upper-body only kind of guy works for lots of people, but it sucks if you've actually gotten used to lower body work. The SLOW progress I was making with my legs is all fading away...

    I'm curious to see how the Rogue bike does with your knee. I'm thinking about starting to use my Airdyne again next week myself...if it doesn't put too much pressure on the foot and ankle.
    +

    Originally Posted by shaneinga View Post
    Thank you Greg. I hear you on the leg progress. I really don't think I have made much progress there either. I honestly think I respond better to higher volume on legs than lower volume higher weights. Back when I was doing Allpro, 8-12 rep sets, 2 times per week my legs were growing and had more definition than they have ever had. I might go back to those rep ranges once the knee feels better.

    I passed on the Rogue bike yesterday. I am giving my knee a break until I stop needing to take ibuprofen daily for it. Hopefully you are able to use your air dyne.
    Here's a few links from Layne about occlusion training;
    https://www.biolayne.com/articles/tr...olic-exercise/
    https://www.youtube.com/watch?v=dHbvGAvzCfs

    Hopefully this will provide some alternatives that will help.


    And what are 6 point laterals? -google button broke after occlusion training

    Pic is very relevant. Every morning it seems like I'm opening up a Christmas present from Uncle Scrooge and the presents keep getting worse.
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    Good links of the BFR training. That is possibly a good direction to go and at least gives me some options. I am hoping that with more rest my knee will at least agree with going back to bike riding. Not exactly bodybuilding leg builder but at least it is something that is active. I can also do RDL's for my hamstrings.

    6 point laterals, or 6 position laterals. These are tough, especially as the reps climb.
    https://www.youtube.com/watch?v=SGkL_3Jy9YQ

    Agreed. I guess if anything it is at least not boring? That's about all I got.
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