Shane's Over 35 Shenanigans

[shaneinga]

Conjugate Week 10 ME Upper

Bench (pause with shoulder saver)

5 x 45

5 x 135

5 x 185

3 x 225

1 x 275

1 x 295(PR)

Low Cable Rows

8 x 210

8 x 220

8 x 230

9 x 230 (PR)

Incline Bench

5 x 95

5 x 135

3 x 185

3 x 205

3 x 210

7 x 215

Lat Pulls (wide D Handle)

12 x 140

12 x 150

11 x 160

10 x 160

Machine OHP

12 x 90

12 x 100

12 x 110

Tricep DB Extension(incline bench)

12 x 30

10 x 35

11 x 35

65 minutes

Smoked 295. I almost put 300 on the bar as I feel like it has been there for a couple weeks but I will wait. 295 is a 5 pound PR and I will take it.

[TM79]

The PR train is not slowing down! Congrats again today and great job! Would love to say that 295 on bench was easy.

[shaneinga]

Thanks Trent. I am trying man.

[SvenG]

@TM79

The PR train is not slowing down!

[shaneinga]

Wednesday
Weigh in 249.6 woot
Cardio

That’s it. LISS ride today, just turning some pedals.

[TM79]

Nice job Shane! Probably burning more fat that way.

[shaneinga]

Thanks Trent!

[shaneinga]

Conjugate Week 10 DE Lower

Speed Squats (straight weight)

5 x 45

5 x 95

5 x 135

5 x 185

Work sets

2 x 225 x 8
Last set video

Speed work, 225, no bands.

Deads (straight weight)

1 x 315 x 6
Last set video

Speed work, 315, no chains

Leg Press

12 x 380

12 x 470

12 x 560

20 x 560(PR)

Lying Leg curls

12 x 110

11 x 120 (PR)

10 x 120

8 x 120

Leg Extensions

12 x 110

12 x 120 too heavy

16 x 100

Decline sit ups (max height)

25

25

8 cramp

65 minutes

That’s it. Set a couple PRs. PRs are not lifetime, but they represent since I started using my app. I have no idea what my lifetime leg press PR is, nor do I honestly care. . Just trying to track it now and get a little better each session.

[TM79]

Great job Shane! Good looking speed work on squats and deads. I wouldn’t be the least bit surprised if most of these PRs are lifetime. Did I read that correctly that you got 20x560 on Leg Press??? Way to get after it brother!

[shaneinga]

Thanks Trent. Yep, you read that right. The legs were feeling pretty good today.

[shaneinga]

Conjugate Week 10 DE Upper

Bench

5 x 45

5 x 95

5 x 135

Red band goes on

5 x 135

Work sets

3 x 155 x 8 sets

DB Rows

8 x 125

8 x 130

8 x 135

10 x 140

Incline Bench(shoulder saver)

12 x 95

12 x 135

10 x 185

7 x 225 (PR)

Lat Prayers

12 x 90

12 x 110

12 x 120

12 x 140

Cable OH Rope Triceps

20 x 110

16 x 110

14 x 110

55 minutes

Yesterday was nutty. Just getting to post this one today.

Son’s birthday party today. Going to do some bowling and I bought him a new TV that I have to get set up in his play room.

No training today. Going to rest up and hit Murph at o dark thirty tomorrow.

Going to catch up on journals.

[throwawayfitness]

@shaneinga

7 x 225 (PR)

well done. congrats.

[shaneinga]

Appreciate it!

[TM79]

Solid looking session yesterday Shane! The PR’s are still coming. Hope you guys had a good day celebrating your son’s birthday! Go get some Murph tomorrow!

[shaneinga]

Thanks Trent. We had a great time. He had a whole crew show up for a bowling party and pizza. Fun was had by all.

[shaneinga]

Sunday

Murph

That’s it. Went to bed at like 12:30 and woke up at 5:00.

Had some coffee and tried to get myself woke up enough to do this.

Slow and slogged through it but I got it done. Trent, doing this twice blows my mind man.

[TM79]

Great job Shane! Seriously impressive knocking all of that out! We went out on the boat with one of the guys I did Murph with and I was telling him how you just did it and that you were tall and 250 pounds. It always amazes me when big dudes like you get through that because that workout favors the smaller guys. Absolutely a solid effort! Hope you guys enjoy the rest of the weekend!

[shaneinga]

Thanks Trent. I am feeling it this morning.

Anyone get the tag of that truck that ran me over?!?

[shaneinga]

Conjugate Week 11 ME Lower

SSB Squats

5 x bar

5 x 95

5 x 135

5 x 185

3 x 225

1 x 275 belt goes on

3 x 315 (PR) video but it my phone moved when I walked away and it’s terrible.

SSB Triples

3 x 305

3 x 295

3 x 275

Hip Abduction

40 x 205

50 x 205

50 x 205

Hack Squat

8 x 110

8 x 160

8 x 180

8 x 185

Back Extensions

8 x 140

10 x 140

12 x 140

14 x 140

Decline Sit up (max height)

20

18

14

65 minutes

That’s it. Sore from Murph. Lats feel like they are about to fall off.

Solute to all the men and women who have served and continue to serve this country. Let us not forget that Freedom is not free.

[TM79]

Absolutely no clue how you did this the day after Murph! Congrats on that PR! Solid session all the way around and great tribute to our fallen soldiers. Hope you and the family have a great holiday.