2 Likes
Yesterday’s Cals: 3,300/-
Peloton
Warmup Ride – Matt Wilpers
10:00, 111 Cals
Gym – Legs
Hip Adduction/Abduction
3(8x230)/3(8x210)
Back Extensions
3(12x170)
Dyna Body Squat
10x140
8x180
6x230
2(6x270)
Sumos
5x135
5x165
5x185 (Back weird feeling)
SS
Knees to Elbows
10
10
10
LF Leg Extension
3(8x130)
HS IL Leg Curl
3(8x35 Per Leg)
SS
Squats
12x115
12x115
12x115
44:00, 350 Cals, 115 BPM
Precor Bike Intervals
2 Rounds:
2:00 L20
3:00 L8
10:00, 120 Cals, 150 BPM
Comments: Decent leg session. I tried to throw in some light Sumos and Squats. The sumos kind of left me with a weird feeling in my back so I stopped. The squats, while very light, did not hurt. Just fighting the good fight. Will try again next week.
Will check the journals at lunch.
5 Likes
Solid leg day Trent. Sorry to hear that back is still bothering you. 
1 Like
Thanks Shane. One day I will get it checked out…
1 Like
Yesterday’s Cals: 3,100/-
Peloton
60 Minute Power Zone Ride – Denis Morton 1/26/23
Total Output: 700 kj (PR 60 Minutes)
Calories: 892 kcal
Avg Cadence: 84 rpm
Avg Speed: 21.1 mph
Distance: 21.06 miles
Avg Output: 195 watts
Avg Resistance: 49%
7,194/56,978
5 Minute Cool Down Ride – Matt Wilpers
Comments: Great ride this morning. I was looking for something that was really going to push the intensity but there aren’t a lot of options at the 60 minute mark. So, I just picked this ride and rode ahead by at least one zone on intervals, sometimes two. During the rest intervals where he took it to Zone 1 I stayed at a low Zone 4/high Zone 3, which kept me above 20 mph. For the last 3 minutes I went out of the saddle and was at Zone 6-7. Crushed the previous 60 minute PR by 30-40 kj. I’ll take it.
3 Likes
Damn! That is a smoking pace Trent. Hell of a calorie dump as well. I guess you just set the bar huh? LoL.
Great job man!!
1 Like
Ha ha, thanks Shane. Maybe I set the bar for middle-aged weekend warriors like myself. I’m sure there are plenty of real cyclists that could crush that. 
I was on the way to work a while ago and ate a granola bar. I was still starving so I looked at my watch and saw that I burned 1,100 calories already this morning so I went ahead and finished off the bag of beef jerky too. 
1 Like
Yesterday’s Cals: 3,100/-300
Metcon
For Time:
21 DB Snatches, Arm 1
21 Burpees
21 DB Snatches, Arm 2
21 Burpees
15 DB Snatches, Arm 1
15 Burpees
15 SB Snatches, Arm 2
15 Burpees
9 DB Snatches, Arm 1
9 Burpees
9 DB Snatches, Arm 2
9 Burpees
16:57, 221 Cals, 151 BPM
Peloton
20 Minute HIIT Ride – Leanne Hainsby
Total Output: 185 kj
Calories: 292 Kcal
Avg Cadence: 77 rpm
Avg Speed: 18.3 rpm
Distance: 6.06 miles
Avg Output: 155 watts
Avg Resistance: 45%
Comments: Good metcon. Just nothing but suck in that one. Your turn Shane! Finished with a Peloton ride. Had some internet connection issues which caused me to pause for about 2:00 in the middle. Managed to finish it up after that though.
Will check the journals at lunch.
4 Likes
Barf. That looked right up your alley Trent. You know I don’t burpee.
Great job though man, seriously amazing work.
2 Likes
Thanks! You do now! 
Yesterday’s Cals: 3,300/-
Gym – Pull
Row
100 Cals, 11:00
HS IL Low Row
10x90 PS
8x115
6x135
6x135
6x135
Pull-ups
10
8x0.5 Second Pause at Top
3(6x1 Second Pause at Top)
LF Dual Pulley Row
3(8x60)
SS
Cable Handle Curls
8x12.5 Per Arm
6x20
4x27
Pendulum Lat Combo Pull
10x140
8x160
6x180
SS
EZ Curls
3(8x50)
Rope Curls
3(10x37)
SS
Cable Bar Pulldowns
3(10x60)
49:00, 364 Cals, 111 BPM
Precor Bike
12:00, 125 Cals, 130 BPM
Comments: Was not feeling this at all today. I spent a few hours climbing through dusty attic spaces at a building yesterday and I think the dust just gets to me. Either way I went in and punched the clock. Done.
Will check the journals at lunch.
5 Likes
Still a kick ass session Trent. Great job getting it done man. Dusty attics are definitely no fun. I guess the only good thing is that it’s only March.
1 Like
No doubt!
Yesterday’s Cals: 3,100/-200
Peloton
60 Minute Power Zone Ride – Denis Morton
Total Output: 553 kj
Calories: 749 kcal
Avg Cadence: 88 rpm
Avg Speed: 19.2 mph
Distance: 19.19 miles
Avg Output: 154 watts
Avg Resistance: 43%
20,243/57,516
10 Minute Cool Down Ride – Denis Morton
Comments: Ended up over at a friend’s house pounding beers until almost midnight last night. Definitely hurt up today. I still drug my ass out of bed at 6:30AM to get a ride in before the soccer game. When I was 15 minutes into the ride I got the text that the game was rained out… Good ride. Just punching the clock on this one. I stayed in my zones except for two intervals that I pushed a zone or two. Mainly just to sweat out more beer. Finished with a cool down ride. I saw that Shane was crushing a 90 minute ride this morning. Way to get after it man!
GO HEELS!!!
5 Likes
Great job man! You are an animal! Almost 20 mph with a hangover at 6:30. Wow. Crushing it man!
1 Like
If it weren’t for hungover workouts I would not be in shape.
1 Like
Congrats to your boys sweeping Duke!
1 Like
Thanks man. That was a good game. 
1 Like
Yesterday’s Cals: Not sure but I probably lost big time.
Gym – Push
Assault Bike
10:00, 100 Cals, 130 BPM
HS IL Shoulder Press
15x45 PS
15x45 PS
15x50 PS
HS IL Bench Press
15x35 PS
15x35 PS
15x40 PS
Pec Deck
10x130
10x130
10x130
SS
Dips
8
8
8
SS
Reverse Pec Deck
10x110
10x110
10x110
Arsenal Side Lat Raises
10x30
10x30
10x30
SS
Arsenal Front Lat Raises
10x30
10x30
10x30
SS
Push-ups
15
15
15
Incline DB Bench
10x50’s
10x50’s
10x50’s
SS
Leg Raises
10
10
10
41:00, 372 Cals, 122 BPM
Precor Bike Intervals
4 Rounds:
1:00 L18
1:00 L8
8:00, 100 Cals, 150 BPM
Comments: Definitely need to chill on the booze. Friday night should have been a one off and then we had a neighborhood oyster roast yesterday afternoon so I started hitting the beers at 3:00PM and kept right on cruising for the rest of the evening/night. Woke up feeling awful today but went to the gym anyway and punched the clock. Still had a good session. It’s amazing to me how much heavier the weight feels on HS Bench Press compared to HS Shoulder Press… Went back to higher reps for this week’s working sets. Did plenty of accessory supersets after that. Good stuff. Might have to put off legs and pull until later this week as I’m heading out of town pretty early the next two days.
4 Likes
Oyster roast sounds great. I hear you on the beers. It’s easy to drink to many of them and some of these beers taste way too good to be packing that much alcohol.
Good work put in today.
Definitely got in some solid sets and volume.
1 Like