BW: 178.4
Yesterday’s Output: 3,121
Yesterday’s Intake: 3,103
Net: -18
Warm-up: LISS – 15% Incline
2 Miles, 40:00, 500 Cals
Comments: Just trying to torch some calories. Back to Myrtle Beach this morning.
2 Likes
BW: 177.4
Yesterday’s Output: 4,158
Yesterday’s Intake: 2,900
Net: -1,258
Warm-up: LISS – 15% Incline
1.5 Miles, 30:00, 375 Cals
Bro Work
4 Rounds:
12 Calf Raises
8 DB Tricep Extensions, 2x30 lb
8 Straight Bar Curls, 65 lb
5 Leg Raises
Stats: 11:35, 113 Cals, 116 BPM
Comments: Just burning calories and sculpting my guns this morning. Have a good day!
Yesterday’s Surfing Comments – (Feel free to skip): Ended up getting to surf twice yesterday. After work, in Myrtle Beach, I paddled out on the longboard and had a great time. The waves were waist to stomach high and peeling so well that I actually “hung five” for the first time, albeit only for a second or two. I then got back in the car and drove back to Wilmington. During the drive I looked at the report and cams for Wrightsville Beach, where it was almost head high and clean. My wife gave me the green light to head out so I paddled out again, this time on the shortboard, for about an hour. I saw lots of guys getting good ones but I didn’t manage to snag one. Or when I did, I fumbled around like an idiot and screwed it up. They haven’t dredged here in a long time and there is not a lot of sand on the bottom (it drops off sharply). So when the waves come in, they heave over and the bottom just drops right out. That means when you catch the wave, you have to immediately start flying down the line. If you do a bottom turn on the drop you are going to be behind it. Well, that’s tough for someone who hasn’t surfed consistently in over a decade… Anyway, I was glad to get out there and will do what I can to get better. Then, heaven forbid they actually dredge the inlet and pump more sand onto the beach, that will be much easier when the waves start to break further out and are more makeable. Until then, it’s shut up and keep practicing…
5 Likes
BW: 177.2
Yesterday’s Output: 3,484
Yesterday’s Intake: 3,021
Net: -463
Conditioning: Distance Run. Outdoor. Paved.
5 Miles, 40:53, 8:10 Pace, 632 Cals, 161 BPM
Comments: Another lunchtime run. Pretty happy with that pace. I was really tired before this and was surprised how I got some wind in my sails once I started running. Hope everyone has a great weekend!
3 Likes
Solid week of work Trent. Surfing sounds like it went well this week. 
Solid deads and great job on those pull ups with the added 20 for reps.
As usual I am always impressed with your pace on those runs. Heart rate was in a good zone for that mileage and pace. 
Hopefully you guys are having weather close to us. It is beautiful here in Georgia this weekend.
Thanks Shane. It was a good week of training. Was very happy to get out and surf too! As for the heart rate on the run, that’s the way it goes when you are running on flat ground. 
Hope you guys had fun at the beach!
BW: 176.6
Yesterday’s Output: 2,926
Yesterday’s Intake: 3,210
Net: +284
Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals
Box Squat
12x115
12x135
12x155
Bench
12x115
12x135
12x145
Stats: 17:15, 118 Cals, 103 BPM
Accessory
4 Rounds wearing a 20 lb vest:
6 Goblet Squats, 80 lb
6 Ring Dips
6 Pull-ups
6 GHD Sit-ups
Stats: 10:00, 72 Cals, 87 BPM
Conditioning: Intervals/Sprints
20 DB Clean & Press, 2x40 lb
400 Meter LISS
40 KB Swings, 40 lb
400 Meter LISS
Stats: 15:30, 174 Cals, 129 BPM
Comments: I’m feeling pretty beat up so I’m going to retreat to some higher reps/lower weight this week. I may take next week off or throw in one more week to round it out at a 6-week cycle. We’ll see…
I go back to higher reps because I’m sore. It doesn’t help…
4 Likes
Good work today Trent. Sorry to hear that doing to higher reps isn’t helping with being sore. Some times it is good to just kick back to a deload week and take it easy and heal up.
Ha ha. No doubt. I think all of the house work has been wearing me down some. Lot’s of up and down the ladder, etc. More hurricane swell is on the way later this week too…
1 Like
BW: 176.6
Yesterday’s Output: 3,208
Yesterday’s Intake: 3,367 (Pasta night…)
Net: +159
Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals
(Superset)
Hex Deads
12x145
12x165
12x185
Overhead Press
12x65
12x75
12x85
Pull-ups
12xBW
12xBW
12xBW
Stats: 17:08, 134 Cals, 114 BPM
Accessory
In as few sets as possible, complete 40 reps of 65 lb Overhead Press. Each time you have to stop, complete the following:
20 KB Swings, 40 lb
12 Ring Rows
14 Back Extensions
Stats: 6:35, 78 Cals, 136 BPM
Conditioning: Metcon
2 rounds for time of:
50-cal. LISS
25 DB OHP, 2x30 lb
Stats: 14:38, 163 Cals, 128 BPM
Comments: One of my new neighbors invited me to F3. The thought of it sounds great. I would just have to be extremely careful with my feet as that is how I hurt my foot really bad a few months ago. Still, we would have to be getting to bed earlier in order for that to become a regular thing.
Decent strength session. I was dragging for this. Accessory went well. Stopped only once (but did extra reps at the end too). Nice calorie torching metcon. Done.
Have a good day!
3 Likes
Nice workout Trent. Great job on knocking down 12 reps across everything.
I was invited to try F3 but finding time to fit it in to my other lifting was the challenge for me. Definitely seems like a good group of guys though.
Thanks Shane. I think F3 is doable if you treat it like a big conditioning session. For me I would include it once or twice per week and keep them well spaced apart from my lifting sessions. The biggest challenge for me is getting to bed early enough to go Jocko style and wake up at 4:30AM without being a zombie for the rest of the day…
I hear that. Unfortunately I am not sure your body ever gets accustomed to less sleep. I need a good 7 hours or I am worthless.
I’m with you man. I know mindset has a lot to do with it but I don’t think my mindset is enough to let me overcome 6 hour or less of sleep at night for more than a few days. I don’t know how people do it…
1 Like
BW: 176.8
Yesterday’s Output: 3,154
Yesterday’s Intake: 3,292
Net: +138
Warmup: LISS – 15% Incline
1 Mile, 20:00, 250 Cals
Conditioning: Metcon
Complete as many rounds as possible in 20 minutes of:
20-Cal. LISS
15 Ring Push-ups
10 One-Arm DB Clean & Jerk, Alternating, 40 lb
Stats: 20:28, 5 Rounds, 259 Cals, 139 BPM
Cool Down: LISS – 15% Incline
1 Mile, 20:00, 250 Cals
Comments: Looks like my son has finally caught whatever my daughter has had for the last week or so. He was up a lot last night so I am dragging today. Was going to just do some LISS but will go ahead and get a metcon in just in case I come down with it too and have to pull the plug on training in a day or two.
Metcon: Pretty good one. I haven’t done ring push-ups in a while. That was fun.
2 Likes
BW: 176.8
Yesterday’s Output: 3,375
Yesterday’s Intake: 3,258
Net: -117
Warmup: LISS – 15% Incline
2 Miles, 40:00, 500 Cals
Stretching/Mobility
20:00, 130 Cals, 86 BPM
Comments: Just torching calories and trying to get loose. Have a good day!
2 Likes
Good work in here Trent. Hopefully the plague passes you by!
Great job getting work done after being up all night.
Nice cal dump!
Thanks brother!
BW: 177.2
Yesterday’s Output: 3,273
Yesterday’s Intake: 3,201
Net: -72
Warmup: LISS – 15% Incline
2 Miles, 40:00, 500 Cals
Bro Work
3 Rounds:
8 A2G Squats, 115 lb
10 Straight Bar Curls, 65 lb
20 Push-ups on the Barbell
5 Hanging Leg Raises (Floor to Ceiling)
10:45, 112 Cals, 111 BPM
Comments: Torching calories and sculpting my guns… Happy Friday!
4 Likes
Nice work Trent. Always fun to have a bro day.
My wrist won’t handle straight bar curls anymore. Good workout.