Ha ha, thanks my friend! The neighborhood pool opened yesterday so I took the kids up there and ended up having some extra beers. 
I just bought a bottle of Pepto. Sorry to hear you are ill. I thought I had food poisoning. A virus maybe. Well here is to more Pepto!
1 Like
Bummer man! That stuff really helps when you need it. I seem to be doing better now. Hope you are on the mend as well!
1 Like
Yesterday’s Cals: 3,200/+100 (Double cheeseburger for lunch…)
Gym
Bench
20x115
20x115
20x115
SS
Leg Raises
20
20
20
HS IL Low Row
20x70 PS
20x70
20x70
SS
HS IL Bench Press
12x45 PS
12x45 PS
12x45 PS
LF Leg Extensions
12x110
12x110
12x110
SS
Push-ups
20
15
15
LF Leg Curl
12x110
12x110
12x110
SS
Chins
8
8
8
Rope Curls
18x27.5
14x32.5
10x37.5
SS
Rope Tricep Extensions
18x37.5
14x42.5
10x47.5
43:00, 406 Cals, 125 BPM
Garage
Metcon
2 Total Rounds of the Following wearing a 20 lb Vest:
10 DB Snatches, Each Arm. 40 lb
5 Rounds of:
5 Pull-ups
10 Push-ups
11:35, 158 Cals, 158 BPM
Comments: I think I sprained my ankle doing yard work this weekend (getting old sucks…). It was hurting some yesterday and I ended up on my feet all day so it was hurting worse today. I skipped squats and just tried to work around it. Still did some leg accessory work but will hopefully be OK to do some kind of squatting/leg press later this week. Still a heck of a session. Instead of going heavier I decided to do high reps on my strength sets so I did 3x20. Man those hit different… Finished off with a metcon that was respectable in its own right. Done.
5 Likes
Impressive work Trent. Sorry to hear you sprained your ankle. Nice way to work around it and you found plenty to do in this workout. Good to see some 20 reppers sprinkled in as well.
Nice garage session to follow it up. I really like those DB snatches.
1 Like
Yesterday’s Cals: 2,900/-200
Garage
Metcon I
From Anthony Diaz
400 Meter Run to Start Each Round (Sub 0.5 Mile Bike)
21-15-9
Bench Press, 135 lb
Hex Deads, 135 lb
Push-ups
DB Power Cleans, 2x40 lb
21:30, 242 Cals, 136 BPM
Metcon II
Start Each Round with 0.5 Mile Bike
21-15-9 Wearing 20 lb Vest
Pull-ups
Push-ups
Squats
14:13, 175 Cals, 147 BPM
Comments: Ankle is still hurting some so I opted for some ankle-friendly metcons. Couple of good ones this morning. My friend talked me into following Anthony Diaz. He puts together some good metcons. Not quite enough work so I put together that Murph-ish second one on the fly and got more work in. Done.
5 Likes
2 solid metcons Trent. I am just going to follow you for my metcons. 
1 Like
Ha ha, yeah, just install the “Trent Filter” and get some good metcons from lots of credible sources. It’s like an AI search engine for metcons.
1 Like
Yesterday’s Cals: 2,900/-200
2 Mile Bike (to see how it felt)
6:00
Pool Swim
1 Mile (Arms Only), 36:00, 505 Cals, 119 BPM
Comments: My ankle was feeling mostly better yesterday but when I woke up this morning it was f*cked again… I was planning to do a Peloton ride this morning but after testing it out briefly decided against it. It didn’t hurt that much at a reasonable pace/resistance but I still thought it would be better to do something else just to be safe. Decided on a pool swim instead. The water is definitely still cold so I threw on my 3:2 wetsuit and went for it. Kicking, even in the water was hurting my ankle so I just did the whole thing with arms only. The buoyancy created by the wetsuit worked out really well since I wasn’t kicking. It kept my body afloat. Good workout. By the end I felt like I could have kept right on cruising but ran out of time.
4 Likes
Pretty sure you are part fish if you are swimming a mile with arms only. 
I don’t think I have ever tried to swim a mile but I probably wouldn’t do it that fast.
Nice work around Trent. Great job knocking that out!
1 Like
Ha ha, thanks Shane. You peaked my curiosity so I looked back at my last few mile swims over the last few years and using my legs only made me about 2:00 faster. I guess it’s arms anyway.
1 Like
Yesterday’s Cals: 2,900/-
Garage
15 Minute Low Impact Ride – Ben Aldis
128 kcal
DB Overhead Press (Neutral Grip)
20x30’s
20x30’s
20x30’s
20x30’s
SS
Pull-ups
20
15+5
13+7
Accessory I
3 Rounds:
8 Ring Dips
10 Ring Rows
12 Leg Raises
Accessory II
3 Rounds:
8 Pull-ups
10 Back Extensions
12 CGBP, 115 lb
Accessory III
3 Rounds:
12 DB Side Lat Raises, 15 lb (Each Arm)
8 Straight Bar Curls, 65 lb
5 4-Ct. Flutter Kicks
Pull-ups (To make it an even 100 for the session)
6
6
4
46:00, 400 Cals, 121 BPM
Comments: Last night we went to the grand opening of our friend’s bar at the front of the neighborhood and had way too many… So I’m going to do a garage session this morning in case anything needs to exit my body during this workout. Ankle is still hurting pretty bad so this will probably be all upper body.
Session: Definitely just punching the clock today. I will probably take all weekend off to try and let this ankle heal up. Lots of kids sports anyway so probably won’t have a lot of time for anything else.
5 Likes
A bar at the front of your neighborhood, owned by a friend? Sounds dangerous.
Considering you survived that, kick ass session today. . That’s was a ton of pull-ups!
2 Likes
Thanks Shane. There are now two bars at the front of the neighborhood (a quick golf cart ride away). One is owned by this really stuck up couple that hates kids. The other one, that just opened, is owned by one of our good friends who my wife grew up with. As soon as the other bar owners banned kids from their establishment (at the front of the one of the biggest kid neighborhoods in town) our friend saw the obvious business opportunity and went for it. About half of our neighborhood was up there last night and kids were running all over the place. People are legitimately amped about this place. I’d say he made a very good investment. Dangerous? Absolutely.
2 Likes
Yesterday’s Cals: Definitely lost
Gym – Whole Body (Well, mostly upper body)
Metcon
5 Rounds for Time:
20 Medicine Ball Ground to Overheads, 20 lb
20 Cal Ski ERG
12:40, 170 Cals, 158 BPM
Bench
5x135
5x155
5x165
5x175
5x185
SS
Leg Raises
12
12
12
12
12
HS IL Row
5x115 PS
5x125
5x135
5x145
5x145
SS
Arsenal OHP
10x25 PS
10x25
10x25
10x25
10x25
LF Leg Extension
12x90
12x90
12x90
Pull-ups with Chain for Max Reps
10
7
6
SS
Dips with Chain for Max Reps
12
9
8
LF Leg Curl
12x90
12x90
12x90
HS IL Bench
12x45 PS
12x45
12x45
SS
Pendulum Lat Combo Pull for Max Reps, 140 lb
17
14
12
57:00, 491 Cals, 119 BPM
Comments: I took it nice and easy this weekend. Iced my foot a lot and tried to keep it elevated as much as possible. Then, Saturday night we were hanging with some friends and one of them is a chiropractor (I’ve been meaning to talk to her about my back). She offered to look at my foot and “made an adjustment.” Well, that was probably a bad idea for a sprained foot/ankle. I woke up in the middle of the night and it was hurting pretty bad. Had to take some Advil to get back to sleep. Yesterday I went to urgent care and got some X rays done. They didn’t show any fractures or broken bones. They told me it was a sprain and some plantar fasciitis. They told me to keep doing the RICE and also gave me some prednisone to help with inflammation. Started taking that yesterday, along with Advil and it does seem to be improving.
Session: Went to the gym this morning, much to my wife’s dismay… I was very strategic about not loading that ankle at all. Perhaps the most load was during that metcon but it was pretty much nothing. I barely even moved my legs during that one. Still a good metcon. Followed that by a bunch of strength and accessory work. Decided to do 5x5 this week to finally get some lower reps in. This will be mostly an upper body week again. I don’t really need to be on my feet much until Wednesday when I have a work event all afternoon. Really hoping things are on the mend by then.
6 Likes
Nice workout Trent. Hopefully that ankle is feeling much better by Wednesday. Did you get a brace for it? You should be able to order a compression brace off Amazon for pretty cheap.
1 Like
Thanks Shane. No, I did get an ace bandage. Tried to wear that to the gym this morning but it didn’t really fit well under my shoe so I took it off.
1 Like
I would maybe try something like this.
3 Likes
I rolled an ankle and it didn’t start to heal until a bought a pair of squat shoes. I wore them on all gym days and around the house. The support they gave really made a difference.
1 Like
Shoulders and chest focus woot! Dips, pushups and pullups ad nauseum - simples! Hope it heals soon though!
1 Like