T Nation

Shane’s Journal

Nice job Shane! Hope you mom’s BD was a good one!

Thank you Trent. Birthday went great man. :blush:

Fullbody A

Weight 260

Warm up bike ride

5 minutes

Leg Press ISO

12 x sled each side

12 x 90

8 x 180

12 x 180

Bench Press

TM 245

5 x 100

5 x 135

3 x 150

3 x 175

3 x 200

3 + 225 (8)

Low Cable Rows (Wide OH Grip)

12 x 140

12 x 160

8 x 180

Leg Curls/HS bicep curls Up

12 x 95/15 x 45 start here

12 x 110/12 x 55

12 x 125/8 x 65

HS MTS OHP

12 x 70 per side

12 x 90

10 x 110

10 x 110

Lat pull/ Oh tricep rope

12 x 160/20 x 35

6 x 200/16 x 42.5

7 x 200/13 x 50

DB Shrugs

20 x 95

20 x 95

20 x 95

65 minutes

That’s it. Substituted some things as the gym was busy and I was trying to keep moving. Going to hit some cardio tomorrow at the house while I smoke the turkey.

Happy Thanksgiving everyone. Thankful to be able to do this another year.

5 Likes

Cardio
Peloton
30 minutes with 10 minute cool down

Concept 2 Row
5K
21:16

Watch says I burned 1236 cals.

Happy Thanksgiving! I smoked a Turkey this year and is :fire::fire::fire:. I usually fry one, but I don’t think I will go back now that smoked one. Brined for 2days in a “Turkey” brine, stuffed with herbs, garlic, onion and celery and smoked for 5.5 hours.

Burnt the tip of the wings, but other than that they came out good. Next time I will wrap those tips.

6 Likes

Fullbody Home

Warm up

Peloton 10 minute ride

Box Squats

12 x bar

12 x 95

12 x 135 mild hip pain

12 x 155(slightly wider, toes out, better)

5 x 175

5 x 175

Box squats definitely better than standard for hip right now

Incline DB BP

12 x 50

12 x 60

12 x 60

Chest supported DB Rows

12 x 60

15 x 60

16 x 60

DB RDLs

12 x 60

12 x 60

15 x 60

Lat pulls/Lat raises

12 x 110/20 x 20 x 3

70 minutes

Hit the home gym for a workout today. Squats felt ok, did them bench height. The pain/twinge in my hip is still there but much less than standard squats. Honestly leg press, BSS and lunges seem to hit my legs harder than light box squats. Still a good idea to keep that squatting movement pattern though so I will fit them in at least once a month.

Hope everyone had a great thanksgiving, if you noticed I didn’t weigh in today. Don’t need those negative vibes today. LoL

5 Likes

wish I’d thought of that

1 Like

There’s always Christmas. :joy:

Peloton
30 minute ride
10 minute cool down
596 cals

That’s it. It’s rivalry week. UGA has Tech today. Should be an easy win but you never know with a rival game. Hoping we come out without injuries as Alabama is looming next week.

Got chili going and am ready for some great football today. My sales guy and good friend who passed this last year of cancer, graduated from Ohio State. I will cheer for the Buckeyes today as well. If all goes the way I think it will we will probably be playing them in the National Championship this year. Would make for a hell of a game.

3 Likes

Peloton
20 minutes
10 minute cool down
450 cals per my Garmin

My prediction for football didn’t go to plan. OSU got their butts kicked. Was a good game and Michigan definitely showed up to play.

Good games yesterday with some last minute heroics. Good to see LSU send coach O out with a win, especially against the coach he was rumored to be replaced by.

4 Likes

Sorry for my absence. It was a busy rest week and 4-day weekend. Lol. Nice job on the last several sessions. The smoked turkey looks good. When I did mine about 5 years ago it didn’t turn out well. I brined it in cranberry juice and then smoked it in the Green Egg for 11 hours or something crazy. It came out tasting like ham and we switched to frying after that. Glad yours turned out better. Glad that the box squats turned out well for your hip too. That’s why I have done box squats for several years now. Lots of great work in here over the last several days. Way to stay after it! Didn’t recall hearing that you got a Garmin. Do you like it?

No biggie on the absence. From the sound of it you were really busy.

I bought a Turkey brine that included all the herbs and a bag to put the Turkey in. I added sugar and white vinegar, per the instructions. It came out great. Brining is the way to go.

I have had Garmin. I actually got the one I have on now for free from points I gained from my healthcare provider by doing workouts. Win win. :blush:

Fullbody A

Weight 262.4

Warm up bike ride

5 minutes

Leg Press Single leg

15 x 90

12 x 180

10 x 230

10 x 230

Bench Press

TM 245

5 x 100

5 x 135

3 x 150

5 x 185

3 x 210

1 + 235 (7) 0 in hole, guy offered a spot so I went all out

Pendlay Rows

8 x 155

8 x 185

8 x 205

8 x 205

Leg Extension holds

10 x 10 seconds low,med,high

HS UH pulldowns

12 x 90 per side

10 x 115

8 x 115

HS OHP

12 x 90 slight pop in left shoulder

8 x 45 hoping my shoulder is ok in the am.

DB Hammer curls

12 x 30

12 x 35

8 x 40

70 minutes

Good workout. My fullbody sessions are turning more into what is available at the time I need to do that type of movement, combined with what isn’t hurting on that day. :joy:

My left hamstring cramped during my bench set, this coupled with doing leg presses single legged targeting my hamstrings more, left my quads needing more attention today.

Bench set felt good but I didn’t have another in me.

5 Likes

Nice job today Shane! Good looking full body workout. Yeah, that is going for fricken poverty on bench man. :sweat_smile: Excellent work there. Weird about your shoulder. I wouldn’t worry too much about it. Pops happen a lot nowadays… It’s just our body’s way of cough falling apart cough, I mean, working things out. :joy:

1 Like