T Nation

Shane’s Journal

I am a 44 year old dad to an awesome 7 year old son who after finding out my wife and I were pregnant got me set on getting my fat ass back in shape. I started back in the gym about 6 months before he was born at around 300 pounds at 6 foot 5 and have gotten down to 215ish pounds at my lightest in the 7 years of training.

I am great at losing weight but horrible at maintaining. I am currently bouncing between 245 and 250. Ideal weight for me is mid 230s.

I like 531 for my squats and deads and more bodybuilding split for my upper body. Coming back from a knee surgery so my lower body lifts are still low but they have never been that strong anyway.

I use Carbon, Layne Norton’s app, for tracking macros and am currently set to lose a pound a week and eating 3400ish cals a day.

I built a home gym during the pandemic closures of the gyms but am now back in a local Gold’s gym and am enjoying it.

I log all of my workouts on my phone’s notes so hopefully copy pasting here will be easy.

2 Likes

Monday Shoulders/Biceps

Weight 250

Standing DB Lat Raises

12 x 30

12 x 35

10 x 40

10 x 40

DB OHP (4 on incline bench)

12 x 65

11 x 70

8 x 75

6 x 75

Incline Bench DB Curls

12 x 25

12 x 30

8 x 35

8 x 35

Rear delt cables

12 x 12.5

12 x 15 start here

12 x 20

Behind the back lat raises

12 x 15

12 x 17.5

10 x 20

Smith Shrugs

20 x 225

20 x 225

20 x 255

20 x 275

EZ Curl Upright Rows

12 x 60

12 x 70

12 x 80

8 x 90

BB Curls

12 x 65

8 x 85

8 x 85

60 minutes. I try to keep my workouts to an hour or less.

1 Like

Tuesday Deads/back and Triceps

Weight 250

Deads

5 x 135

3 x 195

3 x 235

3 + 285 (6 capped here)

Chest Supported DB Row

12 x 55

12 x 65

12 x 70

10 x 80 rest pause 1,1

10 x 80 rp 1,1,1

LF Tricep Press

20 x 130 to light

16 x 170 to light

15 x 210 start here

10 x 250

10 x 270

HS iso front lat pull downs

12 x 90 per side

10 x 115

8 x 120

7 x 120

Drop

8 x 90

OH Tricep DB extension

12 x 75

12 x 85

6 x 90

Tricep OH Rope Volume

20ish x 30 Amrap

21 x 35

14 x 42.5

61 minutes

Deads are still super light. Knee is feeling really good but my legs are toasty from my leg workout on Saturday.

2 Likes

In for this!

1 Like

Welcome to the shit show. :slight_smile:

3 Likes

Man, so glad you made your way over here Shane! :grinning: I have missed reading your workouts and, of course, the conversations about anything and everything. :slightly_smiling_face: Solid work on the DB OHP and Deads. I can’t even dream of doing 75’s on OHP. :exploding_head:

Looks like things are posting just fine from your phone. I copy and paste mine from a Word document and can’t stand the extra space it puts in between lines. I go back and delete them all (you know, because I’m crazy… :joy: )

As always, keep up the great work brother!

1 Like

:rofl: I understand this!

1 Like

Glad to be over here. Yeah the copy paste works well. That and I found the “mobile” view. Thank you for the suggestion Chicken Little. That definitely does help!

The 75s on OHP I do them on an incline bench. Higher than an incline bench where it takes the chest out of it and helps target the front delts really well. I doubt I would be that heavy sitting straight up. Probably be in 60 pound range on those.

LoL at deleting the lines!

1 Like

Wednesday Ab Work and Cardio

Weight 249

LF Ab Crunch
20 x 120

20 x 120

20 x 120

20 x 120

20 x 120
Add 5 pounds

Reverse Crunches
12

12

12

12

12
60 total
Add reps

Side plank from knees
1 minute per side x 3

Stairs of doom
1 minute at 9, one minute at 4
100 flight of stairs
25:11
Increase rest set to 5

That’s it. Hump day and halfway through the week.

Tomorrow is chest day. Woot

2 Likes

Thursday Chest/Calves

Weight 248.8

DB Lat Raises

20 x 20

20 x 25

20 x 30

Flat DB press

8 x 75

8 x 85

8 x 85

Add reps

Single arm cable fly(10)

12 x 25

12 x 27.5

10 x 30

Add reps

Incline DB Press (number 6)

11 x 70

9 x 75

7 x 75 (failed 8th)

Add reps

Smith Calf raises

20 x 275

20 x 305

20 x 345

Bump 10

Decline BP

12 x 135

9 x 185

10 x 185

Add rep

Seated Calf Raises

20 x 115

20 x 135

20 x 135

HS Wide Press

12 x 90 pounds per side

12 x 115

9 x 125

Drop

12 x 90

62 minutes.

Decent day. Was hoping for more on incline DBs.

2 Likes

Friday Squats and Legs

Weigh in 248.2

Warm up bike 5 minutes

Squats 531 (low bar)

5 x 95

5 x 135

3 x 155

3 x 175

3 + 205 (8)

Jokers

1 x 235

1 x 265 moved ok. Some right hip pain

High Bar

10 x 135 x 5

Hip Abductions

20 x 210 to light

20 x 250 start here

20 x 270

20 x 290

20 x 315

Hip Adductions

20 x 230

20 x 315

20 x 315

Hip Thrust machine

12 x 90

12 x 140

12 x 190

12 x 200 ran out of plates upstairs

Isometric Leg Extension holds

10 x 10 seconds low

10 x 10 seconds middle

10 x 10 seconds high

60 minutes

That’s it. Not sure what’s with my right hip. Probably need to do some more warm ups prior to squats.

2 Likes

Solid last few sessions Shane. Sorry for my absence. It’s been a long couple of days for us. LOL. Good work on the upper session and man that was a beast of a leg day! :exploding_head: How long have you been able to go heavy again on legs? I know you were just testing the waters earlier this year, following your surgery.

Yeah, I hear you on the mountains. I love the mountains too. Just can’t surf up there… :thinking:

Thank you Trent! No worries man. You are moving, I am surprised you have time to get much more than that and work done. :slight_smile:

My knee doctor set me free to workout as usual but didn’t like the idea of heavy squats. Lifting weights doesn’t really seem to bother it that much though.
Running jumping etc does however so I will keep my cardio to bike riding, rowing, etc. I might get my the cartilage replacement surgery in November but he said he won’t operate on someone who isn’t in pain and I am good with too. Cartilage is good on ice for 5 years so if the knee doesn’t give me fits I am going to put off surgery as long as possible.

There are lots of ways to surf in the mountains. Motorcycle, kayak the rivers, skateboard, ski/snowboarding. :slight_smile: Not the same though I am sure.

Saturday Bro Day

Weight 248.0

HS Incline/HS Shrugs

11 x 90/20 x 90 per side

10 x 90/20 x 135

Behind back cable laterals

20 x 15

12 x 20

Lat Pulls Medium Grip

20 x 140

13 x 160

OH Tricep Ropes

25 x 35

20 x 42.5

Rope hammer curls

20 x 42.5

14 x 50

Low Cable Rows (Wide D Grip)

12 x 140

12 x 140

HS Bicep iSO Preachers

20 x 30 per side

13 x 50

30 minutes

15 minutes hot tub. 15 minutes sauna.

Right hip still sore. The hot tub helped loosen it up some.

1 Like

Shoulder Workout B

Weight 251.8

Cable Laterals

20 x 15

20 x 20

9 x 25

9 x 25

Rear delt cable crossovers

15 x 10

10 x 15

8 x 15

BB OHP

12 x bar

12 x 65

8 x 85

6 x 105

4 x 125

2 x 145

Drop

8 x 105

7 x 105

7 x 105

HS Preachers

14 x 50 per side

10 x 60

7 x 70

6 x 70

Ez Curl Upright Rows/SS Face Pulls

12 x 80/20 x 25

12 x 80/20 x 30

14 x 80/20 x 35

HS MTS Shoulder Press

12 x 70

10 x 90

6 x 110

Drop set

A bunch amraps

Incline DB curls

12 x 25

12 x 30

5 x 35
Drop
Amrap x 20

62 minutes.

Had a family BBQ yesterday. Ate to many hamburgers and cookies. As expected big weight bounce. My team won horse shoe tournament though. :sunglasses:

4 Likes

Glad to hear that you are able to do so much on your knee now. Seems like the older I get, the less running makes sense… Glad you have some good options at your disposal, and definitely glad that lifting doesn’t seem to bother it.

Nice job on the bro day. I dream of the day when I can do one of those again…

Strong work today, as well. I’d be ecstatic to get 2x145 on OHP. Just tons of great upper body work in that session. I hear you on the BBQ too. We grilled last night and I paid for it on the scale this morning…

Great job brother! :slightly_smiling_face:

1 Like

“Shane, come back Shane!” Sorry, couldn’t help myself. Just stopped in to take a look around.Looks like you gettin some good volume in. Like your workout (or training). Looks like your pretty much sticking to the basics and I can actually read your log and understand it.

1 Like

Thank you Trent. I am glad the knee is holding up well. If you can run relatively pain free keep doing it. I miss it to be honest.

Bro day is always a fun day in the gym! Get to play with new toys and get a good pump.

I was happy with the double on 145 too. It’s been a long time since I have done those.

Haha. Thank you. I have heard that my whole life and own the movie. :slight_smile:

Thank you for coming by. I will stop in your journal soon.

Tuesday Deads/back and Triceps

Weight 250.8

Deads

5 x 135

5 x 185

3 x 225

5 x 245

3 x 275

1 + 300 (6 capped here)

Jokers

1 x 350

1 x 380

HS Shrugs

20 x 3PPS

16 x 4PPS

20 x 4PPS

14 x 4.25 PPS

Drop

16 x 3.25

20 x 2.25

LF Tricep Press

16x 210 start here

12 x 250

10 x 270

10 x 270

Chest Supported DB Row

12 x 65

10 x 75 1,1

8 x 85

8 x 85

Lat Pulls D ring ISO

12 x 50 per side

12 x 60 start here

10 x 70

5 x 80

68 minutes

Decent day. Deads moved pretty easily. Might give 405 a tug next 1 plus day. Once I get up over 405 I plan to switch back to the trap bar.

3 Likes