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Thread: Shane's Journal

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    Registered User shaneinga's Avatar
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    Shane's Journal

    I am back to journal here to keep track of my workouts. I have started a new program and I need a place to really keep up with my numbers.

    Here is the workout for anyone interested.

    https://www.t-nation.com/training/th...atural-lifters

    It is basically a push/pull done on a 3 time per week basis.

    Meaning push 3 times and pull 3 times. It also kind of looks like a 3 day per week full body as I will be mixing upper and lower on the same working days.

    Current status, in deep diet mode. Since Mothers Day this year I am down about 35 pounds. No injuries except old knees and a fall off a ladder about 3 weeks ago that still has my right knee kind of tender. Very lucky on that fall as it was off the top of a 10 foot ladder and the ladder broke most of my fall.

    Long term goals. Lean, agile, flexible, and to feel better going into the gym than I did when I entered.

    Immediate goals. Hitting the beach here in 2 weeks so the immediate goal is to drop as many fat pounds as possible between now and then.

    My training will be centered around those goals. If this new "plan" doesn't meet those goals, I move back to what I have been doing that is.

    Workout incoming later today.
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    It's good to see you back in here Shane! Congrats on the cut and weight loss man. I've been following along on MFP and you've made some extraordinary progress.

    That's a good looking workout program. It looks like lots of variety and that rep scheme sounds interesting. I'll be interested in following along and seeing your progress with it.

    Sorry to hear about the ladder fall man. It sounds like you were lucky there to only wind up with a sore knee.
    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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    Originally Posted by PtReyesGreg View Post
    It's good to see you back in here Shane! Congrats on the cut and weight loss man. I've been following along on MFP and you've made some extraordinary progress.

    That's a good looking workout program. It looks like lots of variety and that rep scheme sounds interesting. I'll be interested in following along and seeing your progress with it.

    Sorry to hear about the ladder fall man. It sounds like you were lucky there to only wind up with a sore knee.
    Thanks Greg. Good to be back. Going to try to track over here with you guys for awhile anyway. Maybe I can pass my old journal for time.

    Yeah the ladder fall was scary. Most scary was how fast it happened. Very lucky.

    I am curious on the programming as well. Hopefully I really like it.
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    Registered User shaneinga's Avatar
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    Monday

    Weight 233.0

    Pull 1

    RDL's
    6 x 135
    6 x 185
    6 x 225 x 2
    10 x 225 AO
    RP
    8 x 225
    6 x 225

    Bump to 245

    Assisted Pull Ups
    6 x 120 x 2
    6 x 120 AO
    RP
    4
    3
    Good hear for now

    BB Curls
    6 x 65 x 2
    10 x 65 AO
    RP
    6
    5

    Seated Rear Delt Fly
    6 x 150 x 2
    Drop Set
    8 x 150
    8 x 120
    10 x 90
    Bump Weight to next plate.

    That is it. Kind of messed up a little today with warm ups and finding weight but that is expected with new programming. Rest pause are still new to me as are some of these exercises.

    Felt good and it took under an hour which is really important to me.

    Tonight I hit the bike for some cardio and do some more pull ups.
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    So glad to see you back brother. The new program looks good. I was able to skim through it a little. I did start laughing out loud when they kept talking about the biggest mistake for natural lifters is doing too much volume. Basically, I just live one big mistake. LMAO! Nah, it just depends on your goals. That was a great workout today. I really like the upper and lower body stuff on the same day. Cool concept with the push and pull sessions. Anyway, glad to see you back and look forward to seeing your progress!
    Male/38/5'10"/175 lbs
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    Hey buddy...good to see ya!, I knew you would be back. Will be following along!!
    "every day is leg day"

    "Beware the fury of a patient man"

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    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    Yikes, glad to hear you are OK after the fall. Good luck with the new program!
    The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl

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    Originally Posted by TM79 View Post
    So glad to see you back brother. The new program looks good. I was able to skim through it a little. I did start laughing out loud when they kept talking about the biggest mistake for natural lifters is doing too much volume. Basically, I just live one big mistake. LMAO! Nah, it just depends on your goals. That was a great workout today. I really like the upper and lower body stuff on the same day. Cool concept with the push and pull sessions. Anyway, glad to see you back and look forward to seeing your progress!
    Good to see you Trent. LoL. Don't worry about doing it right and I have done plenty of volume in the past myself. I really don't care to much about picking the perfect program. I was looking for something that would have me increasing my days per week per muscle group, and looked like it was fun but wouldn't run me into the ground.

    I follow him on IG and he has written some books that are ok. There are definitely better programs out there for gaining muscle, but honestly I am not willing to do them.
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    Originally Posted by Cantplankwell View Post
    Hey buddy...good to see ya!, I knew you would be back. Will be following along!!
    Hey CPW. Good to see you still in here slinging weights. Thank you, I will swing by your journal as well.
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    Registered User shaneinga's Avatar
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    Originally Posted by EjnarKolinkar View Post
    Yikes, glad to hear you are OK after the fall. Good luck with the new program!
    Thanks Robert. I am too. LoL.

    We will see where the new programming goes. I am hoping I enjoy lifting 6 days a week again.
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    And btw, glad you are doing OK after that ladder fall. It sounds like you were very fortunate to get out of there with minimal injuries.
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    Originally Posted by TM79 View Post
    And btw, glad you are doing OK after that ladder fall. It sounds like you were very fortunate to get out of there with minimal injuries.
    Thanks Trent. I hate ladders. LoL.
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    Registered User shaneinga's Avatar
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    Tuesday
    Push 1
    Weight 232.2

    DB Flats
    6 x 50 Extra warm up
    6 x 60
    6 x 70
    6 x 8
    8 x 80
    Rest Pause
    4 x 80
    4 x 80

    High bar feet together squats
    6 x 95
    6 x 135
    6 x 185
    6 x 185
    Rest Pause
    3 x 185
    3 x 185
    Left knee barking already.

    Lat Raises
    6 x 25
    6 x 30
    6 x 35
    6 x 35
    Drop Sets
    8 x 25
    10 x 20

    Lying DB Tricep Extensions
    6 x 30
    6 x 35 Too heavy
    MTOR sets
    6 x 25
    6 x 25

    Clocked in at about 40 minutes today. I really like that.

    First time having a bar on my back in about a month. Time will tell how long it stays there as I might go back to doing BSS's.

    Weight still headed the right direction.
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    Good looking past couple of workouts Shane. I really like the looks of that program.

    Sorry to hear about the left knee pain. Hopefully that goes away as you get more time back under the bar. If not, though, the BSS's should be effective...and tortuous on the leg muscles.
    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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    Good session yesterday Shane. Strong work on the DB bench??? Nice job on the high bar squats too. Sorry the knee was bothering you. Hopefully that will heal up soon. Great job man!
    Male/38/5'10"/175 lbs
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    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Good looking past couple of workouts Shane. I really like the looks of that program.

    Sorry to hear about the left knee pain. Hopefully that goes away as you get more time back under the bar. If not, though, the BSS's should be effective...and tortuous on the leg muscles.
    Thanks Greg. So far so good. Program seems to be ok. Yeah, BSS's are pretty effective. Those squats did do a number on my quads though so if I can I plan to keep them.

    Originally Posted by TM79 View Post
    Good session yesterday Shane. Strong work on the DB bench??? Nice job on the high bar squats too. Sorry the knee was bothering you. Hopefully that will heal up soon. Great job man!
    Thanks Trent. Yes those were DB Bench press. Idk if the knee is really going to "heal up." I think this is an imbalance issue that requires some PT or possibly surgery or something else. Who knows. I have been talking about it for years. I should probably go see a dr. Been saying that for years too. LoL.
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    Wednesday
    Pull 2
    Weight 232.6

    Lying Leg Curls
    6 x 80 To light
    6 x 95
    6 x 110
    6 x 125
    6 x 125
    Rest Pause
    4 x 125
    3 x 125

    Chest Supported Incline DB Rows
    6 x 45
    6 x 55
    6 x 65
    6 x 65
    rest pause
    4 x 65
    4 x 65

    Preacher Curls
    6 x bar
    6 x 65
    Mtor Sets
    6 x 85
    6 x 85

    Straight Arm Pull Downs
    6 x 50
    6 x 57.5
    Mtor Set
    6 x 65 To heavy.

    I might add some shrugs to this one next week. Tonight I will do some work on the Echo bike and do some pull ups and sit ups at the house.
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    Good looking workout today Shane. I really like that combo of Chest Supported DB Rows and Preacher curls...good way to get a good pump going.

    You have an Echo bike at your house? I'm jealous man...those look very nice.
    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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    Originally Posted by PtReyesGreg View Post
    Good looking workout today Shane. I really like that combo of Chest Supported DB Rows and Preacher curls...good way to get a good pump going.

    You have an Echo bike at your house? I'm jealous man...those look very nice.
    Thanks Greg.

    I got the Echo Bike on sale that Rogue ran after the crossfit games. I have been looking for a home cardio piece of equipment and this fits the bill very nicely. This thing is built like a tank. It is one of those things you buy and honestly think, wow this is actually a lot nicer than I thought it was going to be.
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    Thursday
    Weight 232.6
    Push 2

    Leg Extensions
    6 x 100
    6 x 125
    6 x 155
    6 x 185
    6 x 185
    Drop Sets
    8 x 155
    10 x 125 (Ouch)

    Hammer Strength Plate Loaded OHP
    6 x 45PS
    6 x 70PS
    6 x 90PS
    6 X 90PS
    Rest Pause
    3 x 90
    4 x 90

    DB Fly
    6 x 30
    6 x 40
    MTOR Sets
    6 x 50
    6 x 50

    Dips
    8
    8
    8
    8
    Drop set
    6
    4

    That is it. Decent workout today. I like this program. In and out in around 45 minutes.
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    Originally Posted by shaneinga View Post

    That is it. Decent workout today. I like this program. In and out in around 45 minutes.
    I read up on it earlier today and I really like this program, going to be looking for something this winter to actually work on adding some muscle to my scrawny frame, also to give me a break from the beating that OLY lifting can inflict. Going to have to tailor it to the equipment I have on hand in my garage tho. Thanks for that link.
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    Nice workout today Shane. Looks like you got a lot of good work done it that 45 minutes. 45-55 minutes is my sweet spot for a workout. Those drop sets of leg extensions sound tough.

    Awesome that you were able to pick up an Echo from the CF games sale like that. That should last a lifetime.
    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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  23. #23
    Registered User shaneinga's Avatar
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    Originally Posted by Cantplankwell View Post
    I read up on it earlier today and I really like this program, going to be looking for something this winter to actually work on adding some muscle to my scrawny frame, also to give me a break from the beating that OLY lifting can inflict. Going to have to tailor it to the equipment I have on hand in my garage tho. Thanks for that link.
    I like the program so far but I haven't even finished the first week. LoL.

    It definitely is not a soul crusher of a workout that is for sure. It is nice because it is basically 4 movements a day. Get in and get it done, go home. Or in your case, go do something else at the house.

    Originally Posted by PtReyesGreg View Post
    Nice workout today Shane. Looks like you got a lot of good work done it that 45 minutes. 45-55 minutes is my sweet spot for a workout. Those drop sets of leg extensions sound tough.

    Awesome that you were able to pick up an Echo from the CF games sale like that. That should last a lifetime.
    Drop sets on anything legs is not a lot of fun. LoL.
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    Friday
    Weight 234.4 (Ate some zucchini lasagna last night and some ice cream.)
    Pull 3

    Hypers
    6 x BW
    6 x 25
    6 x 45
    MTOR
    6 x 45

    Supinated lat pulls
    6 x 100
    6 x 130
    6 x 160
    6 x 160
    Drop Sets
    8 x 130
    10 x 100

    DB Hammer Curls
    6 x 25
    6 x 35
    6 x 45
    6 x 45
    Drop Sets
    8 x 30
    10 x 25

    Low Cable Rows
    6 x 135
    6 x 150
    6 x 165
    MTOR
    6 x 165

    Smith Shrugs front and back
    2 sets each up to 275 pounds.

    That is it. One more workout tomorrow and then a 5K run on Sunday.
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    Good job on that session yesterday Shane. Love the combination of movements there. Good luck on the 5K! I may be running that distance this morning.
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    Thanks Trent. 5K went good.
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    Saturday
    Weight 234.0

    Push 3
    Leg Press
    6 x 2PPS
    6 x 3
    6 x 4
    6 x 5
    MTOR
    6 x 5

    Incline DB BP
    6 x 50
    6 x 60
    6 x 70
    6 x 70
    Drop set
    8 x 60
    6 x 50
    7 x 50 this was a hard drop set.

    OH Tricep Ropes
    2 warm up sets
    2 work sets
    2 drop sets
    Forgot to record weights used.

    Sunday. 5K. Not sure on time. My app spazzed on me.
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    Monday
    Weight 233.4

    Pull 1
    RDL
    6 x 155
    6 x 205
    6 x 245
    10 x 245
    Rest Pause
    6 x 245
    6 x 245
    Bump to 255

    Assisted Pull ups
    6 x 185
    6 x 150
    6 x 120
    7 x 120
    Rest pause
    5 x 120
    4 x 120

    Rear Delt Fly
    6 x 105
    6 x 135
    6 x 165
    6 x 165
    Drop set
    8 x 135
    10 x 105
    Tough set

    Ez Curls (All BB Taken)
    6 x 40
    6 x 60
    10 x 60
    Drop set
    8 x 60
    6 x 60
    Nice pump!

    Sauna 10 minutes

    That’s it.
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    Good work the last two sessions Shane. Those drop sets on Incline DB Bench look brutal. And I like the old, "my app screwed up but I think I did a world record pace" trick on the 5K. Good looking pull session as well. I was laughing at the "sauna" time too. #airconditionedgymproblems Nah, that would be great to have on hand in the winter time for me. I swear I feel like garbage for a week or two when it turns cold in the garage and I go from sweating like a maniac to barely sweating at all.
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  30. #30
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    Good looking workouts recently Shane. It looks like you're firing on all cylinders lately.

    I'm jealous of the sauna...I miss having regular access to those. Something about that intense dry heat feels so good after a workout.
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