Damn. Sorry about the back Trent. 
Still got some good work in though.
1 Like
Yesterday’s Cals: 3,000/-300
Peloton
45 Minute Power Zone Endurance Ride – Matt Wilpers
Total Output: 482 kj
Calories: 604 kcal
Avg Cadence: 86 rpm
Avg Speed: 20.2 mph
Distance: 15.18 miles
Avg Output: 179 watts
Avg Resistance: 46%
13,222/61,439
Comments: Back is still wrecked. Tried to work on keeping my posture steady on this ride. Managed some decent numbers. Wasn’t really swinging for the fences but finished the last half of the ride well above the zones. Long day today. Let’s go…
4 Likes
Wow, that was a fast ride Trent! Great job man!
1 Like
Yesterday’s Cals: 3,500/-
Murph Prep – Week 2
Complete the following for time:
5-Mile Bike (Subbed 10K Bike)
Split: 18:00
Then,
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Split: 13:05 (Need to do better)
(Added another 5K Bike)
Split: 9:00
***I wore a 20 lb vest
40:00, 517 Cals, 150 BPM
Comments: The Murph prep continues. My back is still sore but not as bad. That was supposed to be a 5-Mile bike at the beginning, then 10 rounds of pull-ups/push-ups and squats. I wanted to do a scenic Peloton ride instead of staring at a black screen for 20 minutes so all they had were 10k and 5k options, so I chose the 10K which was 1.2 miles longer but still got the job done. Then threw in another 5k ride at the end. I also wanted to get used to wearing the vest again, so I wore that for the whole thing. It didn’t really affect the bike rides that much and, if anything, probably kept my posture better. Of course it definitely affected the pull-ups, push-ups and squats. I need to tighten up on those. I’d like to see those rounds at about 1:00 a piece. Good session.
5 Likes
Great job Trent!
1 Like
Yesterday’s Cals: 3,900/-200
Gym – Legs
Bike Intervals
5 Rounds:
1:00 L 18
1:00 L 8
10:00, 100 Cals, 126 BPM
LF Back Extensions
8x170
8x170
8x170
Hip Adduction
10x210
10x210
10x210
SS
Hip Abduction
10x190
10x190
10x190
Cybex Squat Press
15x200
15x290
15x290
Pendulum Squat
12x180
12x180
12x180
LF Leg Extension
12x110
12x110
12x110
SS
LF Leg Curl
12x90
12x90
12x90
SS
Air Squats
30
30
30
49:00 Lots of talking today
Bike Cool Down
10:00, L 10, 125 Cals, 150 BPM
Comments: I was tempted to do some squats today but decided to keep playing it safe. Probably a good idea. That superset with leg extensions, leg curls and air squats was tough. Legs, in general, was tough today following a lot of air squats and miles on the bike yesterday. Got it done.
Go Heels!
5 Likes
That session definitely didn’t lack volume. I see why it was tough. Definitely a leg smoker today Trent. Great job man!
1 Like
Yesterday’s Cals: 3,400/-
Garage
“Arnold Pull-up Sets”
Warmup
5 Minutes EMOM:
3
3
3
5
5
10 Minutes E2MOM Max Reps wearing 20 lb Vest:
7
8
9
8
7
5 Minutes EMOM Max Reps Unweighted:
16
10
8
8
8
20:00, 145 Cals, 102 BPM
Gym – Pull
HS IL Row
12x90 PS
12x90
12x115
12x115
HS IL Low Row
10x70 PS
10x70
10x70
SS
Strict Toes to Bar
6
6
6
HS IL High Row
10x90 PS
10x90
10x90
SS
Laying Leg Raises
15
15
15
Pendulum Lat Combo Pull
10x140
10x140
10x140
SS
10-Count Flutter Kicks
3x10 Ct
3x10 Ct
3x10 Ct
LF Bicep Curls (Finisher)
40 lb for Max Reps: 10
30 lb for Max Reps: 12
20 lb for Max Reps: 17 (Wow)
40:00, 348 Cals, 122 BPM
Metcon
2 Rounds:
10 Medicine Ball Clean & Press, 40 lb
20-Cal Ski ERG
5:20, 75 Cals, 164 BPM
Comments: Didn’t stay up for the second half of the game last night and for once I made the right decision. It was a good season. We will try again next year. I listened to Arnold on Jocko’s podcast the other day and was laughing out loud at some of the awesome training and diet stuff that he used to do. One of which was “20 sets of pull-ups.” I decided to do something close to that so I did 15 sets, then headed to the gym for some more work. Rows hit different after all of those pull-ups, that’s for sure… Plenty of solid work today. Done.
6 Likes
That was a ton of pull ups prior to your pull day in the gym. 
That was a nice metcon finisher as well.
I was sad to see your boys lose. Especially to Alabama.
1 Like
Thanks Shane. I went to bed at the start of the second half. I started thinking about it and basically, my fitness is more important than staying up until midnight to watch a basketball game. I hoped they pulled it out but I guess not, Oh well…
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I don’t know why they have that big of a game on a weeknight. They should run all of them on the weekend.
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Peloton
30-Minute Power Zone Ride – Denis Morton
Total Output: 287 kj
Calories: 382
Avg Cadence: 86 rpm
Avg Speed: 19.4 mph
Distance: 9.7 miles
Avg Output: 160 watts
Avg Resistance: 44%
3,227/9,858
Comments: Ended up doing 6 hours of yard work yesterday so I was beat this morning (still am). Just got on the bike to burn a little bit of calories and get moving. About to head out on the boat with some friends. Have a great day!
4 Likes
Nice pace on that ride Trent. Especially after being tired after 6 hours of yard work. Boating sounds like a great time.
Happy Easter.
1 Like
Yesterday’s Cals: Lost big time…
Garage
Murph Prep – Week 3
Complete the Following for Time:
5K Bike
Then,
10 Rounds of:
10 Pull-ups
20 Push-ups
30 Squats
5K Bike
39:19, 529 Cals, 156 BPM
Comments: My foot is hurting pretty bad. This may have been a mistake… Not sure if it was all the yard work the other day or walking on the beach for a long way on Saturday but it is hurting. Hoping for the best. That was, effectively Murph with biking subbed in for running. Pretty happy with that time.
4 Likes
I hope you recover quickly.
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Sorry to hear about your foot.
I would have been very happy that time as well.
Hope that foot stops bothering you soon.
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Thanks Shane. I have been taking medication for gout for several months and thought I was in the clear. Maybe it isn’t gout after all… Either way it is pretty aggravating…
Yesterday’s Cals: 2,800/-200
Gym – Full Body
Assault Bike Intervals
5 Rounds:
1:00 Hard
1:00 Easy
10:00, 122 Cals, 148 BPM
SS1
Bar Dips Max Reps
16
12
16
LF Leg Press
8x150
12x110
20x70
SS2
Flat DB Rows
8(8x70’s)
DB Rows
3(8x70’s)
Laying Leg Raises
3x15
SS3
Decline Bench Max Reps
18x135
12x155
8x175
Rogers Pendulum 3-Way Row
3(8x90 PS)
SS4
Hip Abduction
3(12x170)
Hip Adduction
3(12x190)
SS5
LF Row
3(8x90)
LF Back Extensions
3(8x150)
SS6
Ab Wheel
3x12 (I’m trying Shane…)
Push-ups Max Reps
22
17
14
48:00, 496 Cals, 132 BPM
Comments: Foot is still hurting but I’ve been taking crap loads of Advil and that seems to be helping. I’m in a weird place training-wise as I am traveling the next 3 days and then travelling again at the beginning of next week. I am planning to straddle those travel days with exercise but those days will be my “rest week.” I think that with Murph 7 weeks away I might do a Full Body split up until then. That should help prepare for Murph but doing lots of muscle groups together and plenty of supersets to keep the HR up. Today’s session is a decent example of that. I could tell I was doing a ton more work and it showed as the average HR was considerable higher for almost an hour. Good stuff…
4 Likes
That was a hell of a workout Trent. Plan sounds good for traveling. Don’t forget those coffee table cleans!
1 Like
Yesterday’s Cals: Didn’t count them…
Peloton
60 Minute Power Zone Ride – Matt Wilpers
Total Output: 649 kj
Calories: 896 kcal
Avg Cadence: 80 rpm
Avg Speed: 20.5 mph
Distance: 20.47 miles
Avg Output: 180 watts
Avg Resistance: 49%
7,779/31,909
Comments: Spent the last 3 days up in Raleigh working fairly long shifts at the rental house. Got it all fixed up and we got back around 6:30 last night. Not sure what I ate yesterday but stomach feels terrible. I almost puked about halfway through that ride. Just slowed down a little and let it pass. I wasn’t swinging for the fences on this one. My only goal was to finish with 20+ miles. Check. We are having a bunch of people over to watch the game tonight. Hopefully it will be a good time and NC State can continue their run.
3 Likes