SHANE'S TRAINING - Week of Dec 25, 2023

December 30, 2023 2 min read

SHANE'S TRAINING - Week of Dec 25, 2023

This week is Christmas and that generally means the gym is pretty slow. A lot of people are out of town or being lazy, waiting for the new year to start with a renewed vigor. This, and not having to do school pick up, means I have a little more time than usual to get my training done. That’s good news.

The BAD news is that I tore my left glute last week. It’s in the upper part of the glute and seems like a small tear. It’s already on a positive trajectory and doesn’t generally hurt when just walking around. The type of movement that hurts the most is any kind of hinging/forward flexion. Since every single classic lift starts as a hinge, I won’t be doing any of those lifts for a while. Leg work in general will be a little questionable. I will experiment and see what hurts and what doesn’t and do a bunch of that.

Since I, too, want to spend time with family and friends at this time of year, my frequency is going to be lower. I’ll plan out 4 days but it might even end up being 3.



Incline Bench: 3x10-12 reps

Flat DB Bench: 3x8-10 reps

Seated Lateral Raises: 5x12-15

Close Grip Bench: 2x8-10
Behind the Neck Press w/Buffalo Bar: 1x10-12

Overhead Rope Triceps Ext.: 3x15-20

Dips: 2x12-15

Pull Ups w/various grips: 5x failure

Pendlay (or Seal) Rows: 1x5-7; 1x10-12

Rope Pulldowns: 3x10-12

Shrugs: 3x15

Kroc Rows: 1x15

Reverse Pec Deck: 5x15

Preacher Curls: 3x12-15

Cable Incline Curl: 2x6-8



Standing Calf Raises: 4x15-20

Seated Calf Raises: 3x15-20

Walking Lunges: 3x30 

Lying Leg Curls: 1x10-12

Leg Press (feet low and close): 2-3 warm up, then 3x10-12 

Seated Leg Curls: 2x12-15

Leg Ext./Goblet Squat: 3x20/10

Adductor Machine: 1x20



Bodyweight circuit type stuff








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