Very impressive workout Trent. You hit some strong benching, high incline db work. Very impressive to hit 50 push ups after all that pushing. I like that metcon. I am going to steal it and sub in the rower and db instead of medicine ball.
Ice cream cake sounds amazing.
Thanks Shane. You were the one that inspired that metcon. You seem to do a lot of high rep push-ups so thought I would steal that idea from you! 
Yesterday’ Cals: 3,100/-
Gym – Legs
Warmup:
Bike
100 Cals, 10:45, 120 BPM
Hip Adduction
3(10x190)
SS
Hip Abduction
3(10x210)
LF Back Extensions
3(10x150)
Dyna Body Squat
8x140
6x180
4x230
4x270
4x270
SS
Strict Toes to Bar
6
6
6
6
6
Leg Press
12x180
10x270
8x360
SS
Split Squats
3(8 Per Leg)
LF Leg Extensions
3(10x130)
SS
Air Squats
20
20
20
HS IL Leg Curl
3(10x40 Per Leg)
49:00, 422 Cals, 122 BPM
Cool Down:
Bike
10:00, 110 Cals, 136 BPM
Comments: Good session. Still no squats or deads but got some good numbers on Dyna Body Squat. I really like that machine. I always get looks when doing the strict Toes to Bar. Like who is that middle-aged guy who turned into Jean Claude Van Damme for a few minutes. 
Plenty of good super sets. First attempt at Split Squats. I did them unweighted but it would be fun to add some weight. They are pretty similar to the reverse lunges that I’ve been doing for years (only the back foot is elevated). Enjoyed supersetting air squats in as well. For some reason I always forget about those in the gym.
Good looking leg day, even without the squats and deads, you more than made up for it.
You are going to have to get a vid of those Van Damme Toes to bars.
Glad I inspired you to do those push ups. I knew I liked that metcon.
Thanks Shane. The TTB probably don’t look as cool as I think they do but to me I imagine that I look like Van Damme doing them.
Yesterday’s Cals: 3,300/+300
Peloton
45 Minute Power Zone Max Ride – Denis Morton
Total Output: 523 kj (PR 45 Minutes)
Calories (Peloton): 702 kcal
Calories (Watch): ~500
Avg Cadence: 80 rpm
Avg Speed: 20.9 mph
Distance: 15.7 miles
Avg Output: 194 watts
Avg Resistance: 50%
1,114/8,607
Comments: Didn’t sleep that well and had to wake up super early today but still managed a good bike ride. Kept all rest at minimum Zone 3. Very happy with that PR. My watch heart rate isn’t syncing with the bike again. IDK… I just logged it as a bike ride on the watch and it gave me way less calories. Oh well… Done.
Kick ass pace on that ride Trent! I hate it won’t sync to your watch. I checked my watch and it has all the updates and no issues. Knock on wood.
Thanks Shane. I thought I had the problem solved after did a reset on the bike. I’m not doing that every time I use it, that’s for sure. For right now I guess I will just keep tracking the vitals on the Apple Watch fitness app.
Yesterday’s Cals: 3,000/-200
Gym – Pull
Metcon
3 Rounds:
12 Med Ball Clean & Press, 40 lb
20-Cal Ski ERG
9:30, 118 Cals, 148 BPM
HS IL Low Row
8x90 PS
6x115
4x125
4x135
4x145
Pendulum Lat Combo Pull
8x140
6x180
4x230
2(4x250)
Weighted Pull-ups (2 Chains, ~25 lb)
4
4
4
SS
Reverse Pec Deck
3(10x110)
Bench Supported DB Rows
3(10x70 Per Arm)
SS
Laying Leg Raises
3x10
SS
Chins
3x8
SS
Laying Leg Raises
3x10
EZ Curls
3(10x50)
SS
HS IL Row for Max Reps, 90 lb Per Side
14
10
9
63:00, 467 Cals, 109 BPM
Precor Bike Intervals
4 Rounds:
1:00 L 18
1:00 L8
8:00, 100 Cals, 151 BPM
Comments: Good session. Got to talking so it took a while. Done.
Hell of a pull day Trent. That was impressive pull ups after all that other pulling.
Yesterday’s Cals: 3,400/+600 (Haven’t downed a bag of Stacy’s Pita Chips in a while. Yesterday was the day…)
Garage
Metcon
Murph Prep – Week 1
Complete the following for time:
½ Mile Run
Then, 3 Rounds of:
10 Pull-ups
20 Push-ups
30 Squats
½ Mile Run
Then, 3 Rounds of:
10 Pull-ups
20 Push-ups
30 Squats
½ Mile Run
***I subbed a 1.25-Mile Bike for each ½ Mile Run
28:59, 354 Cals, 145 BPM
Peloton
20-Minute HIIT Ride – Leanne Hainsby
Total Output: 251 kj (PR 20-Min.)
Calories: 337 kcal
Avg Cadence: 84 rpm
Avg Speed: 21.6 mph
Distance: 7.2 miles
Avg Output: 209 watts
Avg Resistance: 50%
1,805/25,485
5-Minute Cool Down Ride – Leanne Hainsby
Comments: Decided to start prepping for Murph today. That metcon was supposed to be about 2/3 of the overall effort. My goal was to finish in 30 minutes so I would call it a success. After the metcon I stopped for about a minute to type my stats and then jumped right into a 20-minute HIIT ride. The first few minutes of that were horrible but I managed to smash my previous PR by the end. Finished with a cool down. Done.
Nice work Trent! Good luck with your Murph prep! I like the subbing in the bike for the run. I might be able to do it if I did that. The pull ups always kick my ass though.
Great job on that new PR! Tough to do after Murph training.
Those pita chips are fire!
Thanks Shane! I really like subbing in the bike for running. I’m tempted to do that for Murph this year. I found some conversion chart online and it looks like a 1 mile run = ~2.5 mile bike ride. So that would be 2.5 miles before the pull-ups/push-ups/squats and then another 2.5 miles after. I feel like if you are moving pretty good you can finish 2.5 miles in around 7 minutes. That’s probably a fair comparison to running a mile.
As for the pull-ups, man you’ve got it! Just enjoy the breaks between reps. Also, you could start a pull-up program in the two months leading up to it and you will definitely be better off. Several years ago I came across the plan below and did it a couple of times for a month or two. It definitely helped with being able to do more pull-ups and also had my arms looking jacked.
Monday
5 Rounds of Pull-ups for Max Reps:
*Rest 90 Seconds between sets.
Round 1:
Round 2:
Round 3:
Round 4:
Round 5:
Tuesday
Pull-up Pyramid
Start by doing one pull-up and then
add a repetition after resting 10 seconds.
Continue as long as you are able.
Then rest 2 minutes and complete
one set for Max Reps:
Wednesday
Pick a number of repetitions for all
9 sets.
3 Sets of Pull-ups
3 Sets of Close-Grip Pull-ups or Chins
3 Sets of Wide Grip Pull-ups
*Rest 60 Seconds between sets.
Note whether you were able to
complete all sets:
Thursday
Use the same number of repetitions
from the previous day.
3 Sets of Pull-ups
3 Sets of Close-Grip Pull-ups
3 Sets of Wide Grip Pull-ups
*Rest 60 Seconds between sets.
If you are able to complete all sets,
start over again and continue as
long as you are able.
Note where you failed:
Friday
Repeat which ever day was the most
difficult from the week.
Thanks for the pull up routine. It definitely looks like it would be effective. My only issue is if I do to many of them it really pisses off my left elbow and gives me a horrible case of golfers elbow. I think if I do it I will just have to go for it and not worry about how long it takes me to do it. LoL.
It’s funny you mention that. It has been several years since I’ve looked at that program and as I was reading I thought, “I almost guarantee that if I did this right now I would end up with at least one, if not more injuries.” Maybe just adding more pull-ups in at least 1-2 additional days per week would help some. You could still change up the grip to help prevent golfer’s elbow, etc. Chins or HG might be easier on your elbow. Really any additional pull-ups in your routine should help up to a point.
Yeah, I was like that program would have kicked ass in my 20s. Haha.
I know that I don’t seem to get much warning when the golfers elbow comes on. It feels like it is damn near instant, and then I have to take a couple weeks of light work to get it feeling good again. I very mindful of my extra volume but I do plan to add a little more in between then and now. I like sprinkling in triples throughout my workout, but even that is nowhere near the 100 I need to do, so I am going to have to add volume somewhere.
Yesterday’s Cals: 2,900/-300
Peloton
60-Minute Climb Ride – Ben Alldis
Total Output: 745 kj (PR by 45)
Calories: 962 kcal
Avg Cadence: 73 rpm
Avg Speed: 21.4 mph
Distance: 21.4 miles
Avg Output: 207 watts
Avg Resistance: 55%
9,240/55,999
5-Minute Cool Down Ride – Ben Alldis
Comments: That same friend that I got carried away with two Friday nights ago came over last night and a similar evening unfolded. Not quite as bad as two weeks ago but bad nonetheless. Still wanted to get up and join Shane for a Peloton ride this morning and drug my a$$ out of bed at 6:15 after about 6 hours of sleep. I found the one that Shane picked out and saw that this was not going to be a walk in the park. Ha ha… I’m not sure what search criteria Shane used to pick that one but I’m guessing it was “hardest 60-minute ride ever” or something like that. Ha ha… That was insanely tough! Great job on that one Shane! Thanks for pushing me on these rides. Not saying I wouldn’t have done a ride anyway but I sure as hell wouldn’t have pushed it that hard. Cheers brother!
Great job Trent! Yeah, that ride was brutal. Very impressive today, especially after staying up late with your friend. I was in bed around 8:45.
Thanks man. Yeah, I’ve gotta start getting to bed earlier. It’s killing me…
Yesterday’s Cals: Definitely lost…
Gym – Push
Assault Bike
5 Rounds:
0:30 Hard
1:30 Easy
10:00, 124 Cals, 146 BPM
Decline Bench
12x135
12x145
12x155
12x165
Arsenal Shoulder Press
12x25
12x25
12x25
12x25
SS
DB Front Lat Raises
3(8x20 lb Per Arm)
Cable Bar Tricep Extensions
3(12x57)
SS
Cable Handle Side Lat Raises
3(12x12 Per Arm)
Pec Deck
3(12x110)
SS
Reverse Pec Deck
3(12x110)
Dips
18
16
12
53:00, 448 Cals, 120 BPM
Cool Down
Peloton
10 Minute Low Impact – Matt Wilpers
83 Cals, 123 BPM
Comments: My back hurts so bad that it hurts to walk. Still went to the gym and got some work in. Not sure what is going on but it is gonna be a rough week…