Shane's Journal

[TM79]

Nice job on the Peloton Shane! Glad to see you were able to do that. Smart decision to get a second opinion too. Glad to hear that it isn't as bad as you thought. As for the doctor's advice, I wouldn't think you would have to go super light. After all, how often do you actually tear a muscle? Maybe just dial it back some and be smart about it. I bet you could go as heavy as reps of 6-4. It honestly sounds similar to what I was doing for the last few years. Just don't do the crazy metcon stuff. Anyway, glad to hear you got some more positive news brother!

[shaneinga]

Nice job on the Peloton Shane! Glad to see you were able to do that. Smart decision to get a second opinion too. Glad to hear that it isn't as bad as you thought. As for the doctor's advice, I wouldn't think you would have to go super light. After all, how often do you actually tear a muscle? Maybe just dial it back some and be smart about it. I bet you could go as heavy as reps of 6-4. It honestly sounds similar to what I was doing for the last few years. Just don't do the crazy metcon stuff. Anyway, glad to hear you got some more positive news brother!

Thank you Trent. I am still planning on hitting it hard I am just going to hit the higher rep sets for awhile. Yeah, you can keep the metcons. For now anyway!

[shaneinga]

BP/Chest
Weight 247

Bench Press/Face pulls
12 x 95/10 x black band
12 x 135/10
12 x 165/10
8 x 195/10
7 x 195/10

Incline DB Press
12 x 40
12 x 50
10 x 60
10 x 60

Incline fly
12 x 30
12 x 30
12 x 30

Dips
10
10
10

Nothing earth shattering here but it’s Monday, so it must be chest day.

[TM79]

Yeah, you can keep the metcons. For now anyway!

Ha ha, no doubt man. Yeah, better go ahead and get one knee fixed so we can screw up the other one with some metcons. J/K

Nice chest day Shane! Solid sets on bench and the rest of it. Your chest and tris must be feeling that one. Nice work!

[shaneinga]

Ha ha, no doubt man. Yeah, better go ahead and get one knee fixed so we can screw up the other one with some metcons. J/K

Nice chest day Shane! Solid sets on bench and the rest of it. Your chest and tris must be feeling that one. Nice work!

I can't wait to try to screw my knees up again. Serious about that. Not squatting or deadlifting right now is driving me crazy.

I liked that workout. Left with a good chest pump but I miss those 100 push ups. I might try adding them back into the mix next week.

[shaneinga]

Back
Weight 247

BB Row
12 x 135
12 x 165
8 x 195
8 x 195

Lat Pulls
14 x 105
12 x 105
12 x 105

DB Rows
12 x 70
12 x 70
12 x 70

BB Shrugs
30 x 185
20 x 255 weight bothered knee
20 x 225

38:23

Decent workout. Knee didn’t like the heavy shrugs.

[TM79]

Awesome session this morning Shane! Nice and heavy on those rows. I see that you mislabeled shrugs as rows but man I was impressed before realizing that. Sorry to hear about your knee bothering you. Maybe you could do them seated somehow?

[ArchAngel'73]

Knee didn’t like the heavy shrugs.

Don't do them.
I suggest light DB shrugs just to keep the blood flowing.

[shaneinga]

Awesome session this morning Shane! Nice and heavy on those rows. I see that you mislabeled shrugs as rows but man I was impressed before realizing that. Sorry to hear about your knee bothering you. Maybe you could do them seated somehow?

Thank you Trent. Yeah I mislabled them, that would have been awesome to be rowing that weight for those reps. LoL. Great suggestion Trent. Plan is to go back to doing seated KB shrugs or plate raises.

Don't do them.
I suggest light DB shrugs just to keep the blood flowing.

Thank you! I agree man, no more of those and that is a great suggestion as well.

[shaneinga]

Shoulders
Weight 247
Red band shoulder warm up

DB OHP
12 x 40
12 x 50
12 x 50
Bump 5

Seated Lat Raises
12 x 25
12 x 25
12 x 25
Rest pause
7,4
Good weight. Work reps

Rear delt fly band
12 x red
12 x red
15 x red

Seated Front Raises
10 x 25
10 x 25
10 x 25
Rest pause
8,4

35:07

Ok, throwing down the gauntlet. I am fat again. Time to get less fat.

Memorial day and pools opening is T minus 15 weeks from now.

Starting weight this week is 247
Goal weight by Memorial Day 225
At 15 weeks I will need to average 1.5 pounds per week loss.
Weigh in will be every Monday.
Time to get busy with it.

[TM79]

Great looking upper session Shane! Nice job! I hear you on the weight gain. If you can keep the bike, rower, etc. going, I don't see any reason why you can't lose the weight. I've tried to keep my foot on the gas this winter and have only put on about 5 pounds, luckily, but I didn't have knee surgery. That would have derailed my diet plans in a hurry. Maybe if your knee is feeling it you can add some cardio in every morning. Kind of like my LISS warmup every day. That and skating in the afternoon are the reason for me only gaining 5 pounds. Once I got the Apple Watch and got a more accurate count of my output every day, it was much easier to manage. Adding a twenty minute warmup that burns 250 calories and a twenty minute skate session in the afternoon with the kids that burns 175 calories made a big difference. Yesterday I parked at the fourth floor of a building we are working on and decided to take the stairs up to 16 and back. There's another ~40 calories. Shoot, I'm preaching to the choir on getting steps in at work though so I'll shut up now. You've got this brother. It is crazy to hear that Memorial Day is only 15 weeks away. Weeks are flying by right now so it will be here before we know it. Time to start grinding!

[shaneinga]

Thank you Trent. All good suggestions and thoughts man.

I wanted to stay in the 230s this winter but I let myself get fatter than I wanted to. Still doing better than last year so I guess I have that going for me. LoL.

Good thing is I should be somewhat primed to drop some of it pretty easily with just a calorie adjustment. It definitely helps with my motivation to eat right when I am firing on all cylinders and am able to add cardio in my program.

[shaneinga]

Abs and cardio
100 Ab wheel roll outs
20
20
20
20
20

5K Rows
6:16 1500 no shoes
15:27 3500 added shoes
21:43 total

That’s it.

[ArchAngel'73]

I'd feel too much like a hypocrite getting on you for the fat loss right now, but message read and I'll be watching.

Ab rollouts are painful and doing 20 reps/set is no joke. props.

[TM79]

Solid work on that ab and row session. Like ArchAngel said, 20 rep sets on that is no frickin joke. That's still a good thing that you're doing better than you did last year. I know we set out to stay at our goal weight but if we only gain 10 pounds as opposed to 20 then we are already better off when we try to start losing weight. You've done an especially great job because you are not firing on all cylinders. Mad props to you brother and I have complete confidence that you can adjust your diet and get some cardio in. 230's here you come!

[shaneinga]

I'd feel too much like a hypocrite getting on you for the fat loss right now, but message read and I'll be watching.

Ab rollouts are painful and doing 20 reps/set is no joke. props.

Thank you and I appreciate the support. Weight loss is such a mental game.

Ab rollouts are done from the knees for now so they are not that bad. They are still damn effective though considering how sore my abs are today, and the crazy cramp I got last night while reaching for a pillow in bed. LoL.

[shaneinga]

Solid work on that ab and row session. Like ArchAngel said, 20 rep sets on that is no frickin joke. That's still a good thing that you're doing better than you did last year. I know we set out to stay at our goal weight but if we only gain 10 pounds as opposed to 20 then we are already better off when we try to start losing weight. You've done an especially great job because you are not firing on all cylinders. Mad props to you brother and I have complete confidence that you can adjust your diet and get some cardio in. 230's here you come!

Thank you Trent! Like I told AA, the ab wheel is from the knees so it isn’t all that bad.

I wish I would have stayed under 240 but I didn’t. No need to whine about it now. Time to go kick some ass.

[shaneinga]

Arms
Biceps and Triceps
Weight 245.6

Warm up triceps/elbows with blue band

Ez Curls
20 x 30 PWO warm up
12 x 50
10 x 70
4 x 90
Drop
9 x 70
11 x 50

Incline Skull crushers
12 x 50
10 x 70
10 x 70
Work up to 12s

Tricep rope/hammer curls
8 x 50/12 x 25
10 x 50/18 x 25
12 x 50/20 x 25

That’s all I had time for today. Feels good to have an arm day. LoL.

Went to check out a house that I am putting an offer on tomorrow.

Ranch on a basement with 2 steps to the get into the house. I currently have 13 stairs to my front door so it would be nice to get out of the truck and basically walk right in the front door.

Fingers crossed.

[shaneinga]

Sunday
Cardio
Peloton
45 minutes
348 output
355 cals
12.99 miles

That’s it. Way off my old PR by over 100 output but I was at least able to pump some blood through my legs and work them a little bit.

Everything is done in the saddle to keep weight off my knee and my knee never complained.

Going to be sunny here today so plan is to get my son out of the house and play some frisbee golf.

[TM79]

Love that arm session Shane. I like to do those right before we go to the beach in the summer. Nice session on the Peloton as well. Very glad that your knee didn't hurt with that. Putting an offer in on a ranch? That's awesome brother! My wife and I have been talking about doing the same thing. Boy we are getting old...

[ArchAngel'73]

I used to do the old back/bi's and chest/tri's thing until I competed and the judges said my arms weren't big enough. So I listened to Dave Polumbo (youtube) and gave them their own day together. IMO, best switch up I've ever made and hope you feel the same, plus its an "easy" day if you time it right before legs (when you get back to legs).
Admirin' the cardio ass busting.

[shaneinga]

Love that arm session Shane. I like to do those right before we go to the beach in the summer. Nice session on the Peloton as well. Very glad that your knee didn't hurt with that. Putting an offer in on a ranch? That's awesome brother! My wife and I have been talking about doing the same thing. Boy we are getting old...

Thank you Trent. Arms are still a little sore today so I guess it was a somewhat effective session. Yep, ranch on a basement is what we are shopping for. We didn't hear anything back on our offer yesterday and it expired at 8:00PM so we might have missed that one.

I used to do the old back/bi's and chest/tri's thing until I competed and the judges said my arms weren't big enough. So I listened to Dave Polumbo (youtube) and gave them their own day together. IMO, best switch up I've ever made and hope you feel the same, plus its an "easy" day if you time it right before legs (when you get back to legs).
Admirin' the cardio ass busting.

That is pretty much how I have always trained mine, if I did any direct training at all. My arms have never been much bigger than just over 16 inches flexed so it can't hurt to try to give them more attention. Yeah they will definitely be a good day to put in front of legs when I get back to them.

[TM79]

Sorry to hear about the offer expiring. I'm sure the market is plenty competitive right now. We were the first ones to look at our house and offered $5K over the asking price (and my wife left them a nice note). I still didn't think ours was going to be accepted but it was. I know that up here, people won't even accept contingent offers for the most part. We had sold our house to a lady who was renting it to us until we found a house to buy and I'm sure that helped us. Still it complicates things as selling your house and then looking can get pretty stressful. I won't be surprised if that's exactly what we do in a few months though. If all else fails, we could just throw our stuff in storage and get a month-to month rental for a little while.

[shaneinga]

Sorry to hear about the offer expiring. I'm sure the market is plenty competitive right now. We were the first ones to look at our house and offered $5K over the asking price (and my wife left them a nice note). I still didn't think ours was going to be accepted but it was. I know that up here, people won't even accept contingent offers for the most part. We had sold our house to a lady who was renting it to us until we found a house to buy and I'm sure that helped us. Still it complicates things as selling your house and then looking can get pretty stressful. I won't be surprised if that's exactly what we do in a few months though. If all else fails, we could just throw our stuff in storage and get a month-to month rental for a little while.

Thanks Trent. We offered 12 over with an escalation clause taking it all the way up to 32K over asking price, no contingency and only thing I was asking for was a termite bond. The house was owned by the same family since it was built in 97, with no termite bond. With it being in the same family for over 20 years with no need to go through inspections I thought this was a reasonable thing to ask for and would save me the cost and time of at least one inspection.

My agent didn't even get a call back. LoL. Idk, it is still possible they are going through offers now but it is what it is.

[TM79]

Thanks Trent. We offered 12 over with an escalation clause taking it all the way up to 32K over asking price, no contingency and only thing I was asking for was a termite bond. The house was owned by the same family since it was built in 97, with no termite bond. With it being in the same family for over 20 years with no need to go through inspections I thought this was a reasonable thing to ask for and would save me the cost and time of at least one inspection.

My agent didn't even get a call back. LoL. Idk, it is still possible they are going through offers now but it is what it is.

Wow! I'd love an offer like that...

[shaneinga]

Wow! I'd love an offer like that...

We missed it, Cash sale, zero due diligence. LoL. Sounds like an investor sent in his home inspector and paid cash on it. It will probably go back on the market for 20 to 30 over what he paid for it next month. Additionally the back up off was a conventional with zero due diligence as well. Crazy market to be buying a house in. Luckily we don't HAVE to move and this is more of a want.

[PtReyesGreg]

Man Shane sorry to hear about the offer falling through. Buying houses is always nerve wracking for me. You find one you want to take the plunge on and then you're at the seller's mercy.

I'm glad to hear you were able to ride the Peleton without knee pain. That's good that you can get some cardio in like that without aggravating things.

I like the Arm Day idea. I'm always trying to squeeze them in and cut things short. You'll be putting on a good gun show at the beach this year.

[shaneinga]

Man Shane sorry to hear about the offer falling through. Buying houses is always nerve wracking for me. You find one you want to take the plunge on and then you're at the seller's mercy.

I'm glad to hear you were able to ride the Peleton without knee pain. That's good that you can get some cardio in like that without aggravating things.

I like the Arm Day idea. I'm always trying to squeeze them in and cut things short. You'll be putting on a good gun show at the beach this year.

Thanks Greg. No big deal, we really liked the place but it must not have been meant for us. It was definitely nice to be able to get some good cardio in this week. I am really out of shape there as well but it should come back quickly.

I like the arm day as well. Going to keep it around and see if I can get some size put on the these tooth picks. LoL.

[shaneinga]

BP/Chest
Weight 244.8

Bench Press/Face pulls
12 x 95/10 x black band
12 x 135/15
12 x 155/15
12 x 185/15
12 x 185/15
Bump to 10 percent go back to 8s

Incline DB Press
12 x 45
12 x 55
8 x 65
9 x 65

Incline fly
12 x 35
12 x 35
12 x 35
Add reps

Dips
12
10
10

41:06

Set my calories to hit a 2 pound a week loss. Lets go!

[TM79]

Dude, that is insane about that house! Like you said though, it wasn't meant to be. The right one will come along. Just remind me I said that in a few months while I'm living with my family in a tiny ass apartment for $2,000/month...

Solid bench/tricep session Shane. You doubled my numbers from this morning. Lol. Way to get it done! 2 pounds per week sounds good. I was back on my way to leveling back out at 176 this week until my daughter walked in a while ago to give me the last of the cookies...