Thanks buddy. It was a great 4’th here. Hope it was for you guys as well!
1 Like
Yesterday’s Cals: Still not counting…
Garage – Deload
Metcon (From grizz_phys)
Complete the following for time:
½ Mile Bike
21 Pull-ups
½ Mile Bike
21 Push-ups
½ Mile Bike
21 Squats
½ Mile Bike
21 Sit-ups
½ Mile Bike
21 Burpees
15:45, 190 Cals, 146 BPM
Hex Deads
10x135
8x185
6x205
4x225
SS
Overhead Press
10x75
8x85
6x95
4x105
Pull-ups
10xBW
8xBW+10
6xBW+25
4xBW+35
25:00, 291 Cals, 141 BPM
Accessory
3 Rounds:
8 RDL’s, 115 lb
8 Bench Press, 135 lb
8 Pull-ups
8 Back Extensions
9:35, 114 Cals, 146 BPM
Peloton
15 Minute Country Ride – Leanne Hainsby
Total Output: 157 kj
Calories: 231 kcal
Avg Cadence: 88 rpm
Avg Speed: 20.2 mph
Distance: 5.04 miles
Avg Output: 174 watts
Avg Resistance: 45%
5,000/61,774
Comments: Straight up sauna session out here this morning. The idea was to get a deload/conditioning session and sweat out some beers. Mission accomplished. Time to go get some AC…
6 Likes
That’s a hell of a Deload. I think the metcon would have been enough for me. 
2 Likes
Those metcons are a workout in themselves.
1 Like
Counting calories starts back today
BW: 174.0 (Yesterday)
Gym – Legs
Bike
10:00, 100 Cals, 136 BPM
HS IL Leg Press
12x90 PS
12x90
12x90
Cybex Squat Press
12x270
10x360
8x450
SS
Toes to Bar
8
8
8
Hip Abduction
12x190
10x210
8x230
Hip Adduction
12x190
10x210
8x230
LF Back Extensions
10x170
12x150
14x130
HS IL Leg Curl
3(8x35 Per Leg)
SS
EZ Bar Goblet Squats
3(12x70)
37:00, 327 Cals, 122 BPM
Garage
Peloton
10 Minute Climb Ride - Ben Aldis
Total Output: 145 kj
Calories: 149 kcal
Avg Cadence: 72 rpm
Avg Speed: 22.6 mph
Distance: 3.77 miles
Avg Output: 242 watts
Avg Resistance: 59%
844/11,948
Comments: I’m not sure what I’ve done to my neck but I could barely turn my head yesterday without terrible pain on the left side. It may be a pulled trapezius because the pain goes from the base of my skull all the way down to my shoulder. I think I hurt it trying to do muscle-ups at the playground last weekend and must have reaggravated it lifting on Saturday. Because of that I decided not do anything that involved putting weight on my shoulders. This was definitely a solid session and finished with a nice 10 minute climb ride in the garage. The EZ Bar Goblet squats might be a new favorite.
Weight-wise, I haven’t counted calories in about 10 days while on vacation. I only worked out twice over that time. Yesterday morning I weighed 174.0 pounds so I have put on a pound or two. Time to buckle down and try to work that back off.
4 Likes
Nice work Trent. Looks like a very nice leg workout with some nice biking thrown in.
I am impressed you were able to even give a muscle up a try.
Sorry to hear about your neck and trap being sore. That is a painful area!
I hear you on the foods. July 4th for me carried over into the weekend as well. LoL
Hope that neck is feeling better quick!
1 Like
Thanks Shane. I can get my chest above the bar but can’t get “forward” enough over the bar to get my weight centered enough to do the “dip” portion of the movement. If that makes sense… I feel like a little more practice and I could do it. Well, if this neck problem ever goes away…
2 Likes
I hope your neck/shoulder gets better. I have fudged that up at times. You will heal.
1 Like
Thank you! Hoping it heals up soon!
Yesterday’s Cals: 2,900/-200
Peloton
60 Minute Power Zone Ride – Matt Wilpers
Total Output: 750 kj (PR)
Calories: 871 kcal
Avg Cadence: 89 rpm
Avg Speed: 21.6 mph
Distance: 21.62 miles
Avg Output: 208 watts
Avg Resistance: 48%
1,565/13,031
5 Minute Cool Down Ride – Matt Wilpers
Comments: My legs felt great for this one so I pushed it. He was doing intervals in Zone 2 and Zone 5 mostly. I was doing Zone 4 and 6 respectively. The last two minutes were all in Zone 7 and that is what pushed my just past my previous PR. I got out my little fan too and turned that on and that helped a ton as well.
3 Likes
Damn. That is impressive man! That is really fast, especially doing it for a full 60 minute ride.
Congrats on that new PR. Smoked it!
1 Like
Yesterday’s Cals: 3,200/-100
Garage
Metcon (From Josh Bridges)
3 Rounds for Time:
20 Cal Airdyne
20 DB Overhead Press, 2x30 lb
20 Sit-ups
10:50, 112 Cals, 130 BPM
Gym – Push
Flat DB Bench
12x60’s
12x65’s
14x65’s (70’s were in use)
SS
Leg Raises
3x10
HS IL Shoulder Press
12x45 PS
12x50 PS
12x55 PS
SS
Front DB Raises
3(10x20’s)
Decline Bench (Max Reps)
24x135
18x135
16x135
SS
DB Decline Flies
3(8x20’s)
Pec Deck
18x130
12x150
8x170
SS
Dips
8
8
8
Single Arm Rope Tricep Extensions
8x23
8x27
8x30
48:00, 327 Cals, 106 BPM
Bike Intervals
5 Rounds:
1:00 L20
2:00 L10
15:00, 150 Cals, 138 BPM
Comments: Finally brough my Airdyne home last night. Figured I’d hop on it this morning. Definitely need to change that seat out… Went to the gym and had a nice Push session. That was more chest focused to try and take it easy on the upper trap. Good session. Will probably just do another Peloton ride tomorrow morning (as metcons that don’t involve the upper trap are hard to find). Also, I will somehow have to do a pull session while working around the upper trap. Not sure how possible that is. I think if I can avoid: deadlifts, upright rows, etc. and focus more on: Pull-ups, rows that focus more on the middle back and bicep curls I might be OK.
5 Likes
That was a heck of a push session Trent.
Good to see you were able to get your airdyne home and in use.
Good luck with the pull session. I did some swimming this weekend and noted how hard swimming is on the lats. Maybe swim some laps for an easy pull session this week?
1 Like
Yesterday’s Cals: 2,100/-600
Peloton
45 Minute Power Zone Endurance Ride – Matt Wilpers
Total Output: 544 kj
Calories: 662 kcal
Avg Cadence: 86 rpm
Avg Speed: 21.3 mph
Distance: 15.99 miles
Avg Output: 202 watts
Avg Resistance: 49%4,920/41,946
Comments: Good ride. Was going to do a metcon this morning but figured I would take it easy on the trap muscle. Still got the blood and sweat flowing. Done.
4 Likes
Good on the decline bench. You do not see that performed much anymore.
1 Like
Nice audible call there to let the trap heal up. Smoking pace too Trent. Great job!
2 Likes
Thanks gents!
Yesterday’s Cals: 3,000/-300
Gym – Pull
Metcon
3 Rounds:
8 Pull-ups
12 Push-ups
16 Medicine Ball Clean & Jerks, 40 lb
25-Cal. Row
15:45, 200 Cals, 153 BPM
HS IL Row
12x90 PS
12x115
12x125
LF Dual Pulley Pull-Down
12x50
12x60
12x70
HS IL Row
8x90 PS
8x90
8x90
SS
Chins
6
6
6
LF Bicep Curl
8x70 Per Arm
8x70
8x70
SS
Back Extensions
45:00, 320 Cals, 111 BPM
Precor Bike
20:00, 200 Cals, 129 BPM
Comments: Good session. I tried to stay away from anything that involved deads or upright rows. Hopefully the trap muscle is OK after that. Did some extra conditioning to try and burn some more calories. Done.
5 Likes
Great work Trent. You still got in some heavy sets even with that trap bothering you. Great way to work around and get it done.
1 Like
Yesterday’s Cals: A lot
Saturday Weigh In: 172.5
Gym – Legs
Assault Bike
10:00, 113 Cals, 141 BPM
Dyna Body Squat
5x140
5x180
5x230
5x250
5x270
SS
Toes to Bar
5x8
Arsenal Leg Press
8x180
8x180
8x180
SS
Squat
8x135
8x135
8x135
LF Leg Extensions
10x130
8x150
6x170
HS IL Leg Curl
10x35
8x45
6x50
SS
Front Squat
8x95
8x95
8x95
Hip Abduction
10x190
8x210
6x230
SS
Hib Adduction
10x210
8x230
6x250
50:00, 454 Cals, 124 BPM
Bike
10:00, 110 Cals, 139 BPM
Comments: Good session. Very long weekend with some very late (but fun) nights. It was a struggle this morning but I made it happen.
5 Likes