Shane’s Journal

[shaneinga]

Monday Shoulders/Biceps

Weight 259.6 (Ate Mexican last night)

Standing DB Lat Raises

15 x 25

15 x 25

15 x 25

15 x 25

15 x 25

531 BB OHP

TM 140

5 x 60

5 x 70

3 x 85

5 x 95

5 x 105

5 + 120 (8)

Rear Delt Cable Extensions

15 x 15 x 2

Amrap x 15

Behind back Cable laterals

15 x 15 x 2

Amrap x 15

EZ Curls

8 x 70 left elbow is bothering me.

DB OHP (4 on incline bench)

12 x 60

11 x 65

9 x 65

6 x 65 toasty

Seated hammer Curls

25 x 20 x 3

Seated HS Shrugs

20 x 2PPS rapid

10 x 2PPS pause at top

20 x 2PPS rapid

12 x 2PPS pause

55 minutes

Decent day. Was glad to hit 8 on those OHPs. Also was nice to do them in the gym and standing again.

[TM79]

Awesome job today Shane. That was a beastly last set on OHP. Just a ton of upper body work. Way to get it done brother!

[shaneinga]

Thank you Trent. Felt good to hit those and it would be nice to finally make a little bit of headway on SOHPs.

I can’t believe the Saints pulled that one off last night. I doesn’t look like anyone in the south is going to give Brady and the Bucs any trouble this year.

[shaneinga]

Tuesday Deads/back and Triceps

Weight 260.2

Deads

TM 375

5 x 150

5 x 190

3 x 225

5 x 245

5 x 285

5 + 320 (6) all I wanted to do

OH Tricep Rope

20 x 42.5

12 x 57.5

12 x 57.5

Pendlay rows

5 x 135

5 x 155

5 x 175

5 x 195 x 3

Dips

10

10

10

10

8

HS MTS Front Pulldown ( UH Grip)

12 x 70

12 x 80

8 x 90

9 x 90

Single Arm Lat pulls

5 x 70 x 3

Assisted pull ups

3 x AMRAP

55 minutes

Good workout today. Deads were smooth and felt light.

Idk how I gained last night. Tonight is taco night, but I should have a drop tomorrow.

Scored 2 tickets to the World Series for Friday night. Hoping we can steal a game in Texas and come home evened up. Either way, Friday is going to be nuts at the ballpark.

[SvenG]

@shaneinga

Scored 2 tickets to the World Series for Friday night.

This is me being jealous… Nothing better than baseball in October.

[shaneinga]

Appreciate it. Yep, October baseball is a lot of fun!

[TM79]

Congrats on scoring those tickets Shane! That’s awesome! Nice session yesterday. Couldn’t help but laugh about your comments on that last set of deads (still a strong set btw). My comments are usually similar “this is all the reps that my soul could offer while barely remaining alive.” Nice and heavy on Pendlays too. Hope taco night treated you right!

[ptreyesgreg]

That’s awesome about the tickets Shane! I’ve been to playoff games before but never the World Series…that should be a blast!

Great looking workout yesterday. Nice work on the Deads and Rows.

[shaneinga]

Thank you Trent. Yeah man, deads I don’t like being light headed for anymore, lol.

Taco night was great!

[shaneinga]

Welcome back Greg! Sitting in the rain typing this out waiting fir the game to possibly start.

Hopefully they don’t put the game to far off tonight, not sure I can stay awake for a delay. LoL

[shaneinga]

Thursday Chest and biceps

Weight 257.4

BB Bench 531

TM 235

5 x 95

5 x 135

3 x 145

5 x 155

5 x 180

5 + 200 (12)

LSL

5 x 185 x 5

Incline seated hammer curls

25 x 20

20 x 25

18 x 30

Cyber converging incline press

10 x 45 per side way to light

15 x 90 per side

7 x 135

5 x 135

4 x 135

Drop

7 x 90

15 x 45

Assisted pull ups

25

25

Phone call and trouble at work. Ended it early.

35 minutes

Sorry for my slackness in here the last couple days. Couple guys short at work and we have been slammed. Good problems to have do I am not complaining.

Currently at the WS. Infield is trapped and a slight drizzle.

[SvenG]

@shaneinga

5 + 200 (12)

Awesome!

@shaneinga

Currently at the WS.

Even more awesome!

[shaneinga]

Thank you Sven. Bench moved really well today.

Yeah it’s one of the colder games I have been to. Hoping the last of the rain has come and gone but the radar isn’t looking great.

Fingers crossed.

[shaneinga]

Sunday
Peloton
30 minute ride
10 minute cool down
632 total cals.

Good day for my sorts teams yesterday. UGA stomped the Gators and clenched the east. Braves are one win from winning the World Series. Hopefully they can close it out tonight.

Trent, Falcons and Panthers are going now and your team gave us the ball on the first play of the game, fortunately for the Panthers we did our usual bullshit and ended up kicking a field goal.

[TM79]

Dude, 12x205 on Bench??? Here I got 3x205 this morning… Nice job on the Peloton ride too. This is a ton of calories in 30 minutes. Super cool that you made it to the Braves game. We were watching last night. Sorry they lost. Managed to miss almost the entire Panthers game yesterday. Glad to hear that we won. Sorry that we still looked like shit…

[shaneinga]

Thank you Trent. Bench is moving pretty well for me right now. Idk what I am doing right. LoL.

Panthers looked a heck of a lot better than the Falcons. You need to drop Ridley off your fantasy team. Last I heard he is taking a break from football.

Braves game was fun, it would have been nice for them to close it out last night. Going to be tough beating these guys at home.

[shaneinga]

Monday Shoulders/Biceps

Weight 260

Standing DB Lat Raises

15 x 25

15 x 25

15 x 25

15 x 25

15 x 25

531 BB OHP

TM 140

5 x 60

5 x 70

3 x 85

3 x 100

3 x 115

3 + 130 (5)

Rear Delt Cable Extensions

20 x 15 x 2

Amrap x 15

Behind back Cable laterals

20 x 15 x 2

Amrap x 15

HS OHP

20 x 45 per side

12 x 60

10 x 75

8 x 90

7 x 90

Seated HS Shrugs

20 x 90 per side rapid

12 x 95 pause at top

20 x 100 rapid

12 x 100 pause

Rope Hammer Curls

14 x 50

12 x 57.5

7 x 65

55 minutes

Decent day. Wanted 6 on SOHPs but it wasn’t there. I swear I have been stuck at this weight for what seems like an eternity.

[TM79]

Great session Shane. I want 1 at 130. Seriously, I’m impressed. And you can stay stuck there and I’ll continue to be impressed. Ha ha… Plenty of additional upper body work too. Great work brother.

[shaneinga]

Thank you Trent. I am trying.

[shaneinga]

Deads

Weight 259

Mag Grip Lat Pulls

12 x 120

12 x 140

12 x 160

10 x 160

Deads

TM 375

5 x 150

5 x 190

3 x 225

3 x 265

3 x 300

3 + 340 (6)(Belted)

OH Tricep Rope

25 x 42.5 x 2

15 x 42.5 x 2

Low Cable Rows (wide OH Grip)

12 x 140

12 x 160

8 x 180

8 x 180

Tricep Pushdown machine

20 x 190

15 x 230

7 x 270

8 x 270

Assisted pull ups

Amrap x 3 sets

60 minutes

Decent day.