Shane's Journal

[shaneinga]

Tuesday/Deads and Back
Weight 228.2

Deads
TM 385
5 x 195
3 x 235
5 x 255
5 x 290
5 + 330 (6)

Underhand Lat rows pause
10 x 105
8 x 115
8 x 115

Meadow BB Shrugs
12 x 250
12 x 250
12 x 250

Landmine Rows
12 x 115
10 x 135
12 x 135

DB Curls
12 x 30
9 x 40
7 x 40

48:26

That’s it. I am digging the new powerblocks. Quick change from 30 to 40s on curls was nice.

[shaneinga]

Thank you Trent. I am trying.

Here is a video on those 6 point laterals. I stole them from Shawn who used to log here.

https://www.youtube.com/watch?v=SGkL_3Jy9YQ

Bumping this over, it started a new page on my Iphone. Not sure if needed if on computer, but just in case.

[shaneinga]

Wednesday
Cardi Yo
Weight 228

Bike Ride
9.23 Miles
445 Cals.

Hitting the ab wheel at the house tonight for 200 reps.

[TM79]

Thanks for sharing that vid. I think I used to do something similar and it kills my shoulders (joints). Might give them a go again and let you know how it goes/how injured I end up... Solid session yesterday. Nice and heavy on those deads. The rest looked good as well and that was another nice bike rides. It's officially eating me alive to not have a bike right now. I need to get on that. Stay after it brother!

[shaneinga]

Thanks for sharing that vid. I think I used to do something similar and it kills my shoulders (joints). Might give them a go again and let you know how it goes/how injured I end up... Solid session yesterday. Nice and heavy on those deads. The rest looked good as well and that was another nice bike rides. It's officially eating me alive to not have a bike right now. I need to get on that. Stay after it brother!

No problem man. Yeah I think those 6 point laterals are ok but need to be kept light. I plan to move them down in my routine on shoulders and put them at the end instead of in the middle. Get a bike, it’s another tool in the tool box for getting some good cardio in. Same to you!

[shaneinga]

Thursday/BP Chest/Back
Weight 230.0 boo
TM 210

531 BP
5 x 95
5 x 135
3 x 140
5 x 160
5 + 180 (8)

BBB/DB Rows
10 x 135 x 5/10 x 60 x 5

DB Fly/ Lat Pulls
12 x 30/12 x 95 Pauses
10 x 40/11 x 105
7 x 50/6 x 115

Incline DB Press/SALPs
12 x 50/10 x 50
10 x 55/10 x 50
9 x 55/10 x 50

54:14

Good workout today. I forgot how much I liked the BP/DB row combo that I used to do when running BBB. It’s nice to be playing with some heavier DBs too.

FedEx says my concept 2 rower will be here Saturday.

[TM79]

Solid work Shane. Nice bench numbers and yeah, I miss that combo too. The gyms finally reopened here so maybe I can get in there and do that again (if I'm feeling brave). Yep, I'm walking on the treadmill while I type this and looking on FB marketplace for bikes. Hopefully I'll find one soon.

[ArchAngel'73]

Thanks for the coaster vid. Would be better if it had water to splash through, but looked fun.
Did your family like it and the trip?

Congrats on the powerblocks and rower.

Did de-load week come and go already? I think I got mixed up, those weights sure don't look like de-load weights.

IMO the 6 point laterals might fit best as a finishing move to do last in the session.

You might bounce back and forth at 230 multiple times, don't get discouraged brother.

[Cantplankwell]

Thank you Trent. I am trying.

Here is a video on those 6 point laterals. I stole them from Shawn who used to log here.

https://www.youtube.com/watch?v=SGkL_3Jy9YQ

Thanks for posting that, I am filing that away for a future accessory..

Thursday/BP Chest/Back
Weight 230.0 boo
TM 210

531 BP
5 x 95
5 x 135
3 x 140
5 x 160
5 + 180 (8)

BBB/DB Rows
10 x 135 x 5/10 x 60 x 5

DB Fly/ Lat Pulls
12 x 30/12 x 95 Pauses
10 x 40/11 x 105
7 x 50/6 x 115

Incline DB Press/SALPs
12 x 50/10 x 50
10 x 55/10 x 50
9 x 55/10 x 50

54:14

Good workout today. I forgot how much I liked the BP/DB row combo that I used to do when running BBB. It’s nice to be playing with some heavier DBs too.

FedEx says my concept 2 rower will be here Saturday.

Nice work with the dumbbells again, I want to get some more heavier dbs, I have to convince my wife...I need a pair of 40s and a pair of 45s I think. They are expensive.

Looking forward to you getting that rower.... now remember that "wolverine" work out you told me about....2000m every day for the first three weeks, you definitely will be in the low 200s in no time !

[shaneinga]

Solid work Shane. Nice bench numbers and yeah, I miss that combo too. The gyms finally reopened here so maybe I can get in there and do that again (if I'm feeling brave). Yep, I'm walking on the treadmill while I type this and looking on FB marketplace for bikes. Hopefully I'll find one soon.

Thank you Trent. That combo is a great one. Good luck with the bike search! There are usually some good deals but with the shortage of new ones available they will not be as cheap as if you were to wait. Who wants to wait though? LoL.

Thanks for the coaster vid. Would be better if it had water to splash through, but looked fun.
Did your family like it and the trip?

Congrats on the powerblocks and rower.

Did de-load week come and go already? I think I got mixed up, those weights sure don't look like de-load weights.

IMO the 6 point laterals might fit best as a finishing move to do last in the session.

You might bounce back and forth at 230 multiple times, don't get discouraged brother.

Yeah it would have been sweet if it ended in water! We all had a great time. My son was ecstatic and couldn't wait to do it again. He could have rode it all day long.

Thank you again. My gym is pretty much complete at this point. Of course there will always be "something" to find that I will want but as far as needs go, I have pretty much everything I need.

Deload came and went. I might actually squat tomorrow. Knee is feeling great.

Agree on the 6 point laterals. I think they would make a nice finisher.

Weight bounce is my fault, I have been snacking to much.

Thanks for posting that, I am filing that away for a future accessory..



Nice work with the dumbbells again, I want to get some more heavier dbs, I have to convince my wife...I need a pair of 40s and a pair of 45s I think. They are expensive.

Looking forward to you getting that rower.... now remember that "wolverine" work out you told me about....2000m every day for the first three weeks, you definitely will be in the low 200s in no time !

Give those 6 point laterals a try. They get real hard about rep 7. Yeah I can't wait to get rowing again. Idk about everyday, but I just might try between here and the beach.

[shaneinga]

Cardi Yo
Weight 231.8
Bike Ride
12.75 Miles, Including hell hill
Moving Time 55:15
Cals 575

Ate a ton last night. I have been out of the groove for the past 3 weeks. If I were disciplined and all things were moving as they were supposed to I should be 221-2 right now. Unfortunately I have been undisciplined and have not hit my goals.

I am not going to beat myself up though. Considering honestly for the year I dropped over 30 pounds I haven't done that badly.

I had my app/coach set to lose 1.9 pounds per week. I am bumping that back to a pound a week. That will net me some more cals and help get my mind right again. Hitting the beach in 2 weeks. That 231 pounds after I settle back into my diet should quickly drop to 228ish and if I can hit the beach at 225 I would be ecstatic.

This winter I plan to continue to chip away and stay under 235 so I do not need to lose much going into next summer. Great minds think alike Trent.

[ArchAngel'73]

Good call on the weight loss plans. No sense adding stress to this that doesn't need to be there. If you're already healthy, train, do cardio, and eat well I see no sense stressing over a few pounds when in the big picture the facts speak for themselves.
Props to you for those bike rides, that's just not something I would look forward to because I'm a pussy.

[shaneinga]

Good call on the weight loss plans. No sense adding stress to this that doesn't need to be there. If you're already healthy, train, do cardio, and eat well I see no sense stressing over a few pounds when in the big picture the facts speak for themselves.
Props to you for those bike rides, that's just not something I would look forward to because I'm a pussy.

Thanks, agreed. I am feeling a lot better with the added cals as well. Nah, bike rides are a walk in the park compared to your leg days.

[shaneinga]

For those of us in the states, I hope everyone had a good long 3 day weekend.

I worked about 12 hours total on projects and then did a bunch of swimming at the pool, and trying my best to be lazy the rest of the day.

Rower showed up and I tried the 2000 meter row in 7 minutes. It took me 7:53 to get there. That is a long way from 7 minutes. I will work to improve that but I will probably do alot more 5000 meter rows than 2000 meter rows going forward.

[shaneinga]

Monday
Press/Shoulders/Triceps
Weight 230.8
TM 115

Banded warm up
Warm up triceps with light band

531 BB OHP
5 x 50
5 x 60
3 x 70
3 x 85
3 x 95
3 + 105 (10)
DB Volume work
12 x 40
9 x 50
8 x 50

Incline Skull Crushers PWO
12 x 40 (elbow warm up, don’t skip!)
12 x 50
8 x 60

Lat Raises
14 x 30
11 x 40
6 x 50
Drop
11 x 30

V Grip Tricep
16 x 50
8 x 70
6 x 70
Drop
8 x 50

6 point laterals
10 x 10
9 x 10
9 x 10

Green Band facepull
20
20
20

55:05

[shaneinga]

Tuesday/Deads and Back
Weight 229.8

Deads
TM 385
5 x 195
3 x 235
3 x 275
3 x 315
3 + 350 (5)

Underhand Lat rows pause
12 x 95
12 x 105
11 x 115

Meadow BB Shrugs
12 x 255
12 x 255
12 x 255

Landmine Rows
12 x 125
12 x 145
9 x 165
Drop
9 x 145
7 x 125

45:30

That’s it. Woke up late and skipped bicep curls. Will try to get them tonight at the house.

[TM79]

Man, I've missed a ton of sessions in here! Actually, it looks like you posted both of those today. Sneaky! Solid work on those deads and OHP/pulls yesterday. Glad someone is still putting up manly numbers on deads... Nice bike ride the other day too. Not sure how I didn't see that. And yes, I'm totally on board with not gaining that much weight this winter. I would much rather spend 1.5-2 months dropping a few pounds than all Spring and Summer. Congrats on the rower! Had to check back to see the last times I rowed and I would think you'd have to be moving at a very good pace to get 2,000 meters done in 7 minutes. Looking forward to seeing how you progress in that endeavor. Hope you didn't work too hard this weekend. I barely worked at all, fortunately. Keep up the great work brother!

[shaneinga]

Man, I've missed a ton of sessions in here! Actually, it looks like you posted both of those today. Sneaky! Solid work on those deads and OHP/pulls yesterday. Glad someone is still putting up manly numbers on deads... Nice bike ride the other day too. Not sure how I didn't see that. And yes, I'm totally on board with not gaining that much weight this winter. I would much rather spend 1.5-2 months dropping a few pounds than all Spring and Summer. Congrats on the rower! Had to check back to see the last times I rowed and I would think you'd have to be moving at a very good pace to get 2,000 meters done in 7 minutes. Looking forward to seeing how you progress in that endeavor. Hope you didn't work too hard this weekend. I barely worked at all, fortunately. Keep up the great work brother!

Thank you Trent. Yep, dumped it all in one day.

I agree with weight loss. I think I am going to use the weight I am at now as my top bulked walk around weight and try to chip away 10-15 pounds before next summer starting sometime after Valentine’s Day next year. No big weight gains or losses for me again. It’s getting to hard to lose it!

The rower I don’t think I will ever get 7 minutes flat at 2k meters. I will try to better my time but anything in the 7s tells me I am working hard to get there.

Appreciate it! I tried not to work to hard, unfortunately it didn’t work out that way. LoL.

[shaneinga]

Wednesday
Cardi Yo
Weight 230 on the nose

Rower
2000 meter time 7:55
5000 meter time 20:11
Cals 244.

That is it. Rower kicked my azz this morning. It took some time for my watch to pick up my heart rate. It didn't get out of the 100s until after my 2000 meter row with is BS so the cals burned are off. Average heart rate for the 5000 meter row at 122 BPM tells the story there. I would guess my actual average would have been in the mid 140s.

Tomorrow is chest.

Happy Hump Day!

[Cantplankwell]

Wednesday
Cardi Yo
Weight 230 on the nose

Rower
2000 meter time 7:55
5000 meter time 20:11
Cals 244.

That is it. Rower kicked my azz this morning. It took some time for my watch to pick up my heart rate. It didn't get out of the 100s until after my 2000 meter row with is BS so the cals burned are off. Average heart rate for the 5000 meter row at 122 BPM tells the story there. I would guess my actual average would have been in the mid 140s.

Tomorrow is chest.

Happy Hump Day!

Shane, nice work on the rower... an awesome time as well, all that pulling power built up over the years... you will probably knock off another 30 seconds soon with improved technique. The bigger and stronger you are the better the times.

Its confirmed now from a 2nd source....I row like an old lady!

[shaneinga]

Shane, nice work on the rower... an awesome time as well, all that pulling power built up over the years... you will probably knock off another 30 seconds soon with improved technique. The bigger and stronger you are the better the times.

Its confirmed now from a 2nd source....I row like an old lady!

It would be nice to knock of 30 seconds. I am going to watch some videos to try to help improve my form. I am sure there is a lot of work needed there.

LoL at rowing like an old lady. I am sure you would kick my ass playing hockey!

[TM79]

Solid work on that row buddy. I don't think its relevant to count your 2K time when en route to a 5K. And I agree, your watch is definitely not telling the story if it screwed up like that measuring your heart rate. I would think your average would be north of 140 as well. You know I like the Apple watch. Especially, if you have an iPhone, you really can't go wrong. Go ahead. It's just one more piece to the home gym puzzle.

[shaneinga]

Solid work on that row buddy. I don't think its relevant to count your 2K time when en route to a 5K. And I agree, your watch is definitely not telling the story if it screwed up like that measuring your heart rate. I would think your average would be north of 140 as well. You know I like the Apple watch. Especially, if you have an iPhone, you really can't go wrong. Go ahead. It's just one more piece to the home gym puzzle.

Thank you Trent. I went all out for the 2K and then went on to go ahead and shoot for the 5K under 20 while I was at it.

The watch usually does a pretty good job of picking up my heart rate. The only time I have issue is if my wrist out in front of me it will sometimes have issue picking up my heart rate. Rowing, some ellipticals and even my rogue echo bike at times will have issues. A click to make it tighter usually fixes it. I might ask Santa for a Apple watch for Christmas.

[shaneinga]

Thursday/BP Chest/Back
Weight 229.6
TM 210

531 BP
5 x 95
5 x 135
3 x 150
3 x 170
3 + 190 (7)
BBB/DB Rows
10 x 140 x 5/10 x 70 x 5

DB Fly/ Lat Pulls
10 x 40/ 10 x 95 Pauses
10 x 50/11 x 95
9 x 50/12 x 95

Incline DB Press/SALPs
12 x 50/10 x 50
10 x 60/11 x 50
7 x 60/12x 50

53:29

Good workout today. Still feeling weak on BP but the change in form is definitely hitting my chest much harder which makes me happy.

[TM79]

Nice session yesterday Shane. Awesome work on Bench and loving the DB work too, (and jealous of it of course ). Glad the bench form change is paying dividends.

[ArchAngel'73]

Strong and solid weight lifting sessions my friend.
I like(ed) the rower, but my feet won't stay strapped in regardless of how I tie them with the strap. 1 of the only cardio pieces I competed with myself while doing, had many a battle to get to 2000 metres in 7 minutes or under. 1 of the few cardio machines to use the 2 biggest muscle groups at once, back and legs.
I would switch up hand position too and row under handed to get a bicep pump. That's a very good purchase.

Hope you had a good one today!

[shaneinga]

Nice session yesterday Shane. Awesome work on Bench and loving the DB work too, (and jealous of it of course ). Glad the bench form change is paying dividends.

Thank you Trent. I think the powerblocks might be one of my best purchases after the power cave.

[shaneinga]

Strong and solid weight lifting sessions my friend.
I like(ed) the rower, but my feet won't stay strapped in regardless of how I tie them with the strap. 1 of the only cardio pieces I competed with myself while doing, had many a battle to get to 2000 metres in 7 minutes or under. 1 of the few cardio machines to use the 2 biggest muscle groups at once, back and legs.
I would switch up hand position too and row under handed to get a bicep pump. That's a very good purchase.

Hope you had a good one today!

Thank you. My feet kept coming out as well so I clicked in 2 spaces higher and made sure the strap was over the balls of my feet. Made a big difference and they actually stay put now. For the most part anyway. The rower is a bad ass cardio machine. I love it. I don’t know if I will ever beat 7 minutes but I will keep trying.

I like switching up the grip on my longer rows. Definitely good for a bicep pump and a great idea. Thank you.

[shaneinga]

Saturday Cardio
Weight 231.0 step mom brought over lasagna
Rower
2K Row 7:50 PR
5K Row 19:39 PR

Lasagna fueled rowing PRs! Love it.

Headed of to help my mom at her house. Will catch up with your journals later today. Hope everyone is having a great weekend!

[TM79]

Awesome job on that row Shane! No doubt that will be the first of many PR's. Now, time to see if all the beer I drank last night gives me some fuel for this run...