View Full Version : Shane's Training Journal

02-06-2003, 10:58 PM
Ok. Here we are. Shoulder is 100%. No more working chest without warming up.

Day 1 - Pull

Bent-over bb row - 135 x 10, 10, 8

Wide-grip lat pulldown - 140 x 10, 10, 10

Nautilus pullover - 100 x 10 110 x 10, 9

Dumbbell curls - 35's x 10, 5, 4

Hammer curls - 30's x 10, 9, 8

EZ-Bar reverse curls - 60 x 10, 10, 10

Damn, I'm weak. It's going to take me at least two months to get up to previous levels. :cry:

Ah well, such is life.

Mystic Eric
02-06-2003, 11:03 PM

Mystic Eric
02-06-2003, 11:09 PM
heh you are weak ;)

02-06-2003, 11:17 PM
Originally posted by Mystic Eric
heh you are weak ;) Jealous? :p

Because its cool ===> :spam:

Welcome to journal-land.

02-06-2003, 11:43 PM
*brings it*

outnumber outnumber outnumber outnumber outnumber

:spam: :spam: :spam: :spam: :spam: :spam: :spam:

Great to see you in journal land. I'm gonna love spamming this journal. :evillaugh

Don't worry about the workout...it'll all come back to you. Good to see the shoulder's set.

02-07-2003, 02:56 AM
Good luck with the new journal. Thought I would leave you some pointless :spam:

02-07-2003, 05:41 AM
finally a journal you lazy bastard.

02-07-2003, 02:24 PM
It's about damn time.

Your still stronger than hug boy.

02-07-2003, 02:34 PM
Thanks all. Glad to have you spamming me. :)

Yeah, Manveet but everyone's stronger than hug boy. :D

Tomorrow is legs at least and I'm stronger there then back and arms.

02-07-2003, 10:46 PM
I see you have a lot of spammer already. <decides not to leave spam smilie> ;)

02-09-2003, 11:13 AM
Thanks rookiebldr. :)

This is for yesterday's workout since I didn't get a chance to put it up yesterday.

Leg day
Exercise - Weight x Reps

Full squats - 265 x 10, 8, 7
Leg curls - 110 x 10, 8, 8
Lunges - 30's x 12, 12, 12
SLDL's - 135 x 10, 10, 10
Standing 1-leg DB calf raises - 40 x 12, 12, 12

Rope crunches - 100 x 20, 20, 20

My legs feel good though I'm sure they'll be hurting later. The nice thing is after a lay off they seem to come back quick. So I'm hoping to be able to full squat 315 for 10 reps within 6 weeks. We'll see how that goes.

The 5th Element is on right now and I just want to say for the record that Milla Jovovich is one of the few hot stick women.

02-09-2003, 12:06 PM
woohoo shane journal :)


02-11-2003, 07:55 PM
Push day

Incline db press 70's x 7, 60's x 9, 60's x 5, 60's x 5
Decline dumbbell press 50's x 8
Lateral raises 10's x 12, 12, 12, 12

Notes: Incline db press felt fine. I hadn't lifted any kind of weight for nearly a year so it felt good but I felt weak only being able to get 7 with the 70's. As usual, my muscular endurance is the first thing to go when I start working out again. But both those problems should be taken care of in a few workouts. No worries. The thing that did worry me was I could feel tenderness in my left shoulder in the decline dumbbell presses and then when I tried overhead db presses. So I just opted to do some light lateral raises nice and slow and ease into it. I don't think my shoulder will be a problem but I'm going to ease into it since I don't want to jack it up again. Hopefully within a few workouts it won't be tender anymore. Maybe they'll let me do some therapy on myself with the equipment in the athletic training room...get your minds out of the gutter!

02-11-2003, 08:00 PM
It's good to see you have a journal. Nice work on the DB bench.

And here's some :spam:

02-11-2003, 08:08 PM
good stuff shane.

02-13-2003, 11:20 PM
Thanks guys.

Well, pull day again. Strength is coming back a little. It feels like my muscles are waking up and grunting at me.

Bent over bb rows - 140 x 10, 10, 10

Wide-grip lat pulldown - 150 x 10, 9, 8, 7

Nautilus pullover - 120 x 10, 10, 9

Dumbbell curls - 40 x 8, 7, 5, 4

Hammer curls - 40 x 8, 7, 5

Had to cut it short because I promised a friend I'd go jogging. We did 2 miles in 16:02. Not bad, not great.

Ok, like that gay billionaire in Hudson Hawk said "I got myself a new goal!"

For March 31st I'm looking to hit:
Incline db press - 100 lbs for 5 reps
Wide grip pullups - bw + 20 for 5 reps
Squats - 350 x 5
Deadlift - I'll change this when I max out on it
Dumbbell curls - 55 x 5

Aside from being about 25 lbs short on the squat, if I can achieve these I'll be a little stronger than I've ever been before. Then I'll be rolling.

02-13-2003, 11:25 PM
Chain...mijo....I was about to slap you silly with my house shoe for not posting.

Nice job foo'. Good luck with your goals.

02-13-2003, 11:29 PM
Actually I've been slapped a lot and only once by a girl. :D In kung fu we used to do a lot of drills where if you made a mistake and left yourself open you'd get slapped in the face or on the chest usually.

02-14-2003, 04:08 AM
Jogging?! 2 miles?!

ARGGGHH!! Cardio the bane of my existence! Must... leave... journal... feeling... weak...

02-17-2003, 02:37 AM
haha...cardio=homeyields Kryptonite.

psst, pass it on...Shane likes Celine Dion

02-17-2003, 02:59 AM
EC, you are an evil, evil man.

02-18-2003, 10:22 PM
Ok. Friday I had to test my vertical leap and do the Wingate test for an exercise physiology lab. That was fun. A few people almost passed out. Funny thing was the guy that did the best on it, in my opinion, had asthma. I didn't do any lifting over the weekend because some of my friends who are in the Navy were in town and they are being sent to Rhode Island so I just hung out with them and some other friends that were in town since it was a 3 day weekend. Sunday and Monday my gym was closed which sucks. Today I went in after I ran 2 miles again with my friend. Shaved 12 seconds off our time which is decent. So I got to the gym late and had to do a condensed push/leg day. Thursday is back day which begins the second cycle of my 'getting back into it' phase so I'll be taking it up a notch as far as frequency and volume goes. Today I did:

Full squats - 275 x 8, 5
Leg curls - 110 x 9, 8

Doing the run first affected these lifts negatively as I knew it would. Oh well, a promise is a promise. Next time I'll be fresher and should get 275 ten times.

After that I did:

Incline dumbbell press - 70's x 10, 7
Lateral raises - 12's x 10, 10, 10, 10
Sit-ups - BW x 25, 25, 25

While my shoulder is still a little tender, it is only half as much as it was the last time. I think next time I will do almost my full planned push workout. Easing into it but going up steadily is nice. I got 3 more reps on the incline dumbbell press even though I didn't do much of a workout last time. Muscle memory is a wonderful thing. :D

02-18-2003, 10:31 PM
My heeaarrt will go on!!

Nice squatting even after the run.


*crawls away*

02-18-2003, 10:40 PM
HomeYield - Hehe. you crack me up man. Yes, it's true. I like Celine Dion. But I like Pantera too so it balances out. :D

Ectx - I'm sending my gustapo for you man. :cool:

02-19-2003, 01:02 AM
Gestapo eh? No match for my barrio posse. workout looked great, especially considering all that you did right before.

02-19-2003, 07:12 AM
Just dropped by to say Hi, well Hi :) Good thing to start the journal, at least you post the weights...

:spam: You ought to feel special, my first spam :p

02-19-2003, 04:23 PM
Ectx - Yeah, the gustapo vs. the barrio ese's. It's goin' down.
Now how about you and HomeYield hit a plateau? lol

Cocoa - Welcome to my journal. Thanks for the spam. *Feels special* :D I'll keep more details after my strength gets back up to decent levels around the end of March. I'm looking to get a digital camera around then too.

Well, no workout today but pull day is tomorrow. I just wanted to say I had to get a blood lipid test for a class. It was the first time I ever watched a nurse draw blood out of me without turning my head. I used to hate watching the bag feel up when I'd give blood. Now I look at it like it's kinda cool. Science has tainted me. :cool: Have a good day all.

02-19-2003, 11:21 PM
I can watch when they take the blood, I just can't watch when they stick that flag pole in my arm. Those needles must be like an inch in diameter. Scares me to death. I'm glad I have big vein so that don't have to stick me but once to find it.

LOL, I have hit a plateau. It just has a slight incline to it. :D

02-20-2003, 12:24 PM

02-20-2003, 12:26 PM


02-20-2003, 09:24 PM
HY - Yeah man, I'm exactly the same way about taking blood now.

FAngel - What's up man!

Cent - Hello my ever name-changing friend.

Ok. Pull day. Things went pretty good. Actually lost a rep on lat pulldowns but that's ok. I'll get it back and then one next time.

Barbell row - 150 x 10, 10, 9

Lat pulldown - 150 x 9, 8, 7, 7

Nautilus pullover - 130 x 10; 120 x 10, 9

*Experimental* Reverse pec-dec flye - 30 x 10, 10, 10

Figured I'd try that last back exercise. It seemed to hit the back well and there aren't a ton of back exercises that don't also involve the arms to some degree so I figured I'd give it a try.

02-20-2003, 10:01 PM
No chins? Come on dude. If you can do 150x9 then you can do a couple of chins. Do them.

I'll do the reverse pec-dec thing too. I normally do it on shoulder day though for the rear delts but a couple other people here have started doing them on back day too so I might have to try that for a while.

02-20-2003, 10:09 PM
HY - I was gonna add chins in in about a month cuz right now I could do about 3. hehe. But maybe I should add them now. Originally what I was going to do was what I have done before and do chins and superset them them with sets of 6 reps of lat pulldowns. Ill try that next workout. More than anything right now I'm mainly concerned about getting strength to a level it's been to before.

02-21-2003, 04:04 AM
Originally posted by ectx
Gestapo eh? No match for my barrio posse.
Yeah, they might kill you then get you arrested...:rolleyes:

02-21-2003, 11:56 AM
LMAO @ xraygirl. I almost forgot about that...I may need to put "I will shoot you and have you arrested" in my sig.

Chain, mijo...you need to do shins boy. Do them assisted if you need to, but do them. aight? Good. Don't make me shoot you and have you arrested.

02-21-2003, 02:11 PM
EC - don't make me he-b*tch man-slap you. :cool:

X-Ray Girl - Konnichiwa. Yoku irasshaimashta.

02-21-2003, 02:18 PM
bah, pfft. That tickles.

02-21-2003, 04:57 PM
Originally posted by Shane
Lat pulldown - 150 x 9, 8, 7, 7

Nautilus pullover - 130 x 10; 120 x 10, 9

That's really nice strength on the lat pulldowns and pullovers Shane. I realize tension can vary from machine to machine, but 150 is fukin crazy hard for me at my gym.

I love doing pullovers, but our Nautilus machine looks like about 20 years old haha.

02-22-2003, 09:26 PM
Ec - Let me know which parts of that book you want man. Tickles. Psha.

BennettBoy - Thanks man. I still feel weak. I know what you mean about the difference in lat pulldown machines. There are two in my gym and I use the one that feels heavier because the other one just inflates the ego. Right now I could only do 3 wide grip pullups. haha.

Today - Legs. I stayed out until 3am and I feel a cold coming on so I just did a quick workout. Anyway...

Full squats - 275 x 10, 8, 5
Leg curls - 110 x 10, 10, 9

Lunges - 30's x 10, 10 (light)
SLDL's - 135 x 10, 10 (light)

Standing one-leg Db calf raises - 30 x 12, 12, 12 (light)
Decline sit-ups - BW x 20, 20, 20

The lunges, SLDL's and calf raises were done light on purpose. I have to be able to walk on Monday. I'll add more weight over the next few workouts. Adding volume slowly but surely...

02-22-2003, 11:07 PM
Nice squat strength foo:thumbup:

02-24-2003, 09:20 PM
Thanks Manveet. It's going up pretty quick. Good legs. *pets legs. Gives them a doggie biscuit*

Hardly any tenderness in my shoulder so I did more shoulder work, albeit light.Woo hoo! I felt really strong at the beginning of the workout but it tapered off quickly. Probably because I'm not watching my diet yet and still getting back into things.

Incline dumbbell press - 75's x 9, 7, 5

Decline dumbbell press - 50's x 8, 8

Overhead dumbbell press - 40's x 10, 10, 10

Lateral raises - 12's x 10, 10, 10 (slooooow)

Dumbbell shrugs - 70's x 10, 10, 10

It's coming back fairly quickly.

02-24-2003, 10:09 PM
Looks like the shoulder's holding up. Now eat MORE. I love saying that. It amuses me to no end...so counterintuitive for me to say...EAT MORE....hehehe....okay...no more drugs for me.

02-24-2003, 10:28 PM
Man, I told you I gorged on Chinese food before I worked out. It was probably the MSG that was fueling me. Yeah yeah, I know MSG is not a source of fuel for the body for all you literal mutha's out there! *Flips off everyone in the general area* Woo hoo!

02-25-2003, 12:53 AM
Originally posted by ectx
psst, pass it on...Shane likes Celine Dion


The banter between you, ectx & homeyield is dead entertaining:D :D.

Keep up the good work :thumbup:

Ohh and good luck with improving your strength...you'll be there in no time dude :)

02-25-2003, 03:30 AM
*burts through the journal saloon doors*

im curious, what is the pullover machine, i have afeeling there is one at the new gym but i cant be sure :scratch:

sounds liek the shoulder is holding up nice. i found that it didnt take very long for the strength to return after a long layof :thumbup:


02-28-2003, 07:15 PM
Franji - Welcome to my pixelated space. Don't worry. I got somethin' for Ec to get him back for letting my secret out.

McBain - My friend, the Nautilus pullover is a machine you strap yourself into and it isolates the lats pretty well though the triceps can get involved if you're not careful. It's a good machine.

Ok, I'm posting last nights workout today since I didn't get a chance to last night. I'll post my leg workout for tonight in a lil' bit.

Well, here it is...

Pull day

BW x 3, 2, 2, 1, 1, 1 (yeah, I suck at chins for the moment)

Barbell row
150 x 10, 10, 10

Barbell curls
95 x 8, 7, 6, 5 (steady)

Hammer curls
40's x 8, 6, 5

Alrighty then

02-28-2003, 08:12 PM
Leg day sucked. I had to do the Forest Step test and the Cooper test today. Then I had to go run 2 miles with my buddy that's trying to get in shape. So my leg workout suffered. I think I'm getting aerobaphobia on a level equal to HomeYield.


275 x 9, 7, 4

Leg curls
110 x 8, 7, 7

Lunges - 35's x 10, 10
SLDL's - 145 x 10, 10 (light)

Standing one-leg Db calf raises - 35 x 12, 12, 12 (light)
Decline sit-ups - BW x 20, 20, 20

At least my legs aren't sore yet. I'm going to go kick the willybobo to the honeys.

03-05-2003, 02:03 AM
Originally posted by Shane
I'm going to go kick the willybobo to the honeys.

Hmmmm, is that "shane" speak ?? :scratch:

03-05-2003, 07:35 AM
I think I'm getting aerobaphobia on a level equal to HomeYield. I'll have every one hating almost (some are good :D ) all forms of cardio before its over. Let the war on cardio begin now. The line must be drawn here!

Barbell row
150 x 10, 10, 10I have to wonder how you were able to maintain 10 reps over the course of 3 sets. Put more weight on there.

03-05-2003, 10:42 AM
pfft. The heart is a muscle too. I can't believe I just said that. Anyhow...your strength in squats amazes me. You haven't been squatting in like forever...then you come back and immediately squat 275 ass to the floor. I hate you....but in a totally cool non eric kind of way.

03-26-2003, 11:07 PM
Franji - Yup. That's Shanespeak for going out and seeing if there are any interesting girls out there. :)

HY - We will bring out the cardio demon in you! I could of gone heavier on the barbell rows. I will next time. I cant let you put me to shame forever.

EC - Mi abuela. I have strong legs because I have never focused much on benching and my legs are naturally pretty strong even though I have chicken legs. The legs and midsection are more important for most activities. Ive done full squats for a set of 5-6 reps for 375 as a personal best before. My best in the bench press is only 5 reps with 240 in strict form. Sorry Ive been slacking. I'll send you some pondusa in St. Louis since I doubt you'll be able to find some there. hehehehe.

Bah. I havent worked out in a few weeks except for situps and pullups so I didnt post. My gym was closed while doing some renovations and it opened up again but there was this funky dust in the air so I figured Id be lazy a few more days.

So anyways, here's what I did yesterday:

Bw x 5, 3, 2, 2, 1

Bw x 25, 25, 25, 25, 25

Ill post again tomorrow. Same bat time. Same bat channel.

03-27-2003, 05:28 AM
lazy bastard


03-27-2003, 08:30 AM
I noticed you were gone for a bit, lol the gym closed :rolleyes:
No excuses when they reopen guy, j/k :)

03-27-2003, 08:35 AM
About time you started updating this thing again yo! Get your butt to the gym and start doing some workouts.

No cardio though! :D