TM79's Training Journal

Thanks buddy. It was a great 4’th here. Hope it was for you guys as well!

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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…

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That’s a hell of a Deload. I think the metcon would have been enough for me. :+1:

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Those metcons are a workout in themselves.

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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.

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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. :+1:

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!

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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…

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I hope your neck/shoulder gets better. I have fudged that up at times. You will heal.

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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.

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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!

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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.

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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?

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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.

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Good on the decline bench. You do not see that performed much anymore.

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Nice audible call there to let the trap heal up. Smoking pace too Trent. Great job!

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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.

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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.

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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.

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