Thanks Shane. Yeah it was a great time. Definitely paying for it today but that was a fun afternoon/evening. When we got home my wife ran out to the store for a while. I brought the guitar and amp into the living room and cranked the volume all the way up and was rocking out with the kids. 
My son has a little toy guitar that he “plays along” on. 
1 Like
Yesterday’s Cals: 2,900/-300
Peloton
60 Minute Power Zone Ride – Matt Wilpers 2/10/24
Total Output: 675 kj
Calories: 856 kcal
Avg Cadence: 84 rpm
Avg Speed: 20.8 mph
Distance: 20.78 miles
Avg Output: 188 watts
Avg Resistance: 49%
11,481/56,867
Comments: Not sure what I did but my back is really sore. It started waking me up around 4:00AM. I just got up at 5:00AM and played some guitar and had coffee, then got on the bike at 6:00AM. Good ride. Kept it at or above Zone 4 from 5 minutes in for the whole ride. Good pace. Hope everyone has a good day!
3 Likes
Killer pace Trent. Very impressive man! Sorry to hear about your back. 
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Yesterday’s Cals: 3,100/-300
Peloton
20 Minute HIIT & Hills Ride – Hannah Frankson
Total Output: 211 kj
Calories: 283 kcal
Avg Cadence: 76 rpm
Avg Speed: 20.7 mph
Distance: 6.63 miles
Avg Output: 188 watts
Avg Resistance: 51%
3,309/20,671
Metcon
For Time:
3 Rounds of:
0.5 Mile Bike
10 Pull-ups
Then, 3 Rounds of:
0.5 Mile Bike
10 Ring Dips
Forgot to start my watch…
Comments: That’s it for today. Very busy. Will hopefully get to check in at some point today or tonight. Have a good day!
4 Likes
Nice workout Trent. Saturday Wilper’s ride is a go. Not sure what time he starts though. I am going to see what I can find out.
Edit to add, looks like a lot of his classes start at 8:00 AM on Saturday. I will see if I can find a earlier ride and let you know.
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I’d love to be there for #500 but I’ll be leaving for soccer at 8:30AM. Seems like Matt gets a lot of milestones in his rides. The one I did yesterday he said he would try to get to them all but he had like 250+. I think they should do sort of a board or “stock ticker” of people with milestones and everyone can high five you regardless of if you get called out. Just my thoughts
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Yeah I went ahead and knocked it out this morning.
I will clock in with you Saturday for a 60 minute ride if you want. I will be taking it easy though. I like to ride my zones, plus I got blood work Monday.
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Yesterday’s Cals: 3,100/+300
Legs
Stairclimber
100 Cals, 10:30
Cybex Squat Press
15x180
15x270
15x270
Hip Adduction
3(12x170)
SS
Hip Abduction
3(12x190)
LF Leg Extensions
3(12x110)
LF Glute Machine
3(12x90 Per Leg)
SS
LF Back Extensions
3(8x130) Kept these light
HS IL Leg Curl
3(12x25 PS)
Pendulum Squat
3(12x90)
SS
Reverse Lunges
3(10 Per Leg)
39:00, 304 Cals, 114 BPM (Surprised at that calorie count)
Precor Bike Intervals
4 Rounds:
1:00 Level 20
1:00 Level 8
8:00, 100 Cals, 149 BPM
Comments: Another squatless and deadless leg day. Back is still hurting some. I think I’m just going to have to get it checked out. It doesn’t seem like this is getting better on its own. Still had a good session. I updated the Apple Watch yesterday and feel like it’s shorting me a ton of calories ever since. Usually a 40 minute weightlifting session is closer to 400 calories for me. Oh well… Pull session tomorrow. Go Heels!
Shane congrats on 500 buddy! That is a great accomplishment!
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I might be down for a ride on Saturday morning. Will touch base tomorrow about it. 
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Kick ass leg session Trent. Sorry to hear about the back. I just checked to see if my phone/watch were updated. Nope, so I guess I will do the same tonight.
Thank you for the congrats. Doing 2 rides at a time really speeds up the time to hit your milestones.
Let me know. I think I am going to do Wilper’s 60 minute powerzone endurance one from 3/18/23. Neither of us have done that one yet.
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Yesterday’s Cals: 2,500/-400
Gym – Pull
Assault Bike
10:00, 107 Cals, 137 BPM
HS IL Row
15x90 PS
15x115
15x135
Lat Pull-down Mag Grip
15x120
15x120
15x120
SS
HS Ab Crunch
10x50
10x50
10x50
LF Dual Pulley Row
10x60
10x60
10x60
SS
Cable Handle Curls
3(10x37.5)
Rope Curl
3(10x37.5)
SS
Cable Bar Pulldowns
3(10x47.5)
Rogers 3-Way Row
3(12x90 Per Arm)
SS
EZ Curls
3(10x50)
47:00, 407 Cals, 122 BPM
Metcon
3 Rounds:
10 Medicine Ball Squat Clean and Press, 40 lb
20-Cal Ski ERG
9:18, 129 Cals, 162 BPM
Comments: Dragging ass this morning but went in and punched the clock anyway. Got it done. Good session.
Will check the journals at work.
4 Likes
Kick ass day for dragging ass. That metcon looked very effective. I love those MAG grip lat pull attachments. My old gym had them. Miss those things.
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Thanks Shane. I had never used the MAG grip bar before and was walking over to get the regular old pull down bar and thought, “Hey, let’s live a little…” I’m pretty beat but might be up for a ride tomorrow morning. Would probably have to be 7:00AM to avoid the wrath of the soccer mom/wife. 
UNC plays tonight at 7:00PM in the ACC semifinal so it may turn into a late night. Hoping for the best.
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Good luck to your boys.
If you are feeling up to it I will see you tomorrow at 7:00.
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Yesterday’s Cals: 3,000/-300
Peloton
45 Minute Power Zone Ride – Olivia Amato
Total Output: 420 kj
Calories: 623
Avg Cadence: 94 rpm
Avg Speed: 19.4 mph
Distance: 14.51 miles
Avg Output: 156 watts
Avg Resistance: 41%
4,947/15,159
Comments: I was having issues with my heart rate on my Apple Watch not syncing with the Peloton. Finally I did a factory reset and that fixed it. I’m not sure if I lost my FTP score or not… Just took it easy on this one. I either stayed in my zones or went one ahead. Done. Go Heels!
4 Likes
Nice ride Trent. Sorry to hear you watch and bike were giving you trouble. Glad you figured it out. Sounds like it might be time for a new FTP test. 
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Thanks Shane. Ha ha, yeah and it ain’t gonna be today.
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Yesterday’s Cals: Not sure but judging by the size of that slab of ice cream cake I probably lost big time…
BW: 174.4
Gym – Push
Assault Bike
10:00, 105 Cals, 132 BPM
DB Bench
8x60’s
6x70’s
4x75’s
4x80’s
4x85’s
SS
Bench Leg Raises
5x12
DB Military PRESS (High Incline)
8X40’s
6x45’s
4x50’s
4x55’s
4x55’s
SS
Side DB Lat Raises
3(8x15’s)
SS
Front DB Lat Raises
3(8x25’s)
CGBP
3(12x115)
SS
4-Count Flutter Kicks
3x5
SS
Rear DB Lat Raises
3(10x25’s)
45:00, 353 Cals, 112 BPM
Metcon
Complete 100 Push-ups in as few sets as possible.
Each time you have to stop, complete the following:
15 Medicine Ball Cleans, 40 lb
20-Cal Ski ERG
Note Push-up Set Reps: 50, 30, 20 (Plenty of rest pauses)
11:43, 158 Cals, 158 BPM
Comments: Good session. I finally weighed in yesterday morning and was around 174, which is pretty much my goal weight. At some point I should take it really easy on the beers to lose some of this beer belly but I am pretty much where I want to be weight wise so that’s good.
Good session this morning. Decided to go pretty heavy on the dumbbells. Lots of good supersets and then finished with a metcon. Done.
4 Likes
Ice cream cake is always a win.
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Agreed. I only eat desert on the weekends so I try to make the most of it.
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