Doing fronts squats, on a Monday? You sure you are ok man? 
Killer session Trent.
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Definitely not OK. But you’ve known that for years. 
Yesterday’s Cals: 2,500/-500
Garage - Metcon
From Josh Bridges
As many rounds as possible in 15 minutes:
6 Snatches, 65 lb
12-Cal Airdyne
24 Sit-ups
5 Rounds, 168 Cals, 137 BPM
Gym – Push
Incline DB Bench
5x60’s
5x60’s
5x70’s
5x70’s
5x70’s
SS
Front DB Raises
10x20’s
10x20’s
10x20’s
DB Military Press
5x35’s
5x40’s
5x45’s
5x50’s
5x50’s
SS
Side DB Raises
12x15’s
12x15’s
12x15’s
SS
Knees to Elbows
10
10
10
CGBP
5x135
5x135
5x135
SS (Straight into)
Bench (Regular Grip)
5x135
5x135
5x135
SS
Leg Raises
10
10
10
Decline Bench
12x135
12x135
12x135
SS
Decline DB Flies
8x25’s
8x25’s
8x25’s
49:00, 385 Cals, 116 BPM
Bike
10:00, 100 Cals, 130 BPM
Comments: Good session. I have to leave a little earlier tomorrow for work so I went ahead and did Push today. Started in the garage with a sauna metcon. I’ve started taking my shirt off for those so it isn’t drenched when I walk into the gym. The 5-minute drive with the AC cranked is usually enough to get my cooled off a little. Then I put the shirt on when I get there. Ha ha… Decided to do a “no machines” session. I didn’t walk in there with that plan but halfway through I hadn’t touched a machine and decided to keep it that way. Lots of supersets and heavy on the bench exercises. Done.
5 Likes
Yesterday’s Cals: 3,100/-
Peloton
60 Minute Power Zone Classic Rock Ride – Denis Morton
Total Output: 594 kj
Calories: 798 kcal
Avg Cadence: 79 rpm
Avg Speed: 19.7 mph
Distance: 19.66 miles
Avg Output: 165 watts
Avg Resistance: 47%
2,078/7,140
Comments: Pretty much stayed in the zones for this ride as I still feel like I’m fighting whatever my kids have. Done.
3 Likes
Tuesday’s session looked like a killer Trent. Nice metcon at the house and the gym session that followed had a lot of really strong sets in it.
Nice pace for a taking it easy day on the Peloton. Hopefully you don’t end up with what your kids have but unfortunately that is usually not the way it ends up.
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Thanks Shane. Really enjoyed that session and was glad to get a decent bike ride in this morning. Hopefully I can fight it off.
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Yesterday’s Cals: 3,200/-300
Garage
Metcon
From Josh Bridges
5 Rounds for Time:
24-Cal Airdyne
8 DB Power Cleans, 2x40 lb
13:30, 163 Cals, 147 BPM
Pull-ups
6xBW
8xBW
10xBW
5xBW+15
5xBW+25
5xBW+35
SS
Back Extensions
10
10
10
10
13:00, 98 Cals, 117 BPM
Gym – Pull
HS IL Low Row
5x90 PS
5x115
5x125
5x125
5x135
HS IL Row
8x135 PS
8x135
8x135
SS
EZ Bar Curls
8x60
8x60
8x60
Mag Pull-Downs
12x120
10x140
8x160
SS
Straight Arm Bar Pull-Downs
8x30
8x30
8x30
RDL’s
8x115
8x115
8x115
SS
Chins
8
8
8
SS
4-Ct Flutter Kicks
5
5
5
45:00, 316 Cals, 109 BPM
Bike
8:00, 85 Cals, 135 BPM
Comments: Good session. Started out with a metcon and pull-ups in the sauna, then cranked the AC and went to the gym to do some more Pull work. Done.
4 Likes
That will definitely get the job done! Don’t go walking through any small doorways today. I am sure your lats have to be blown out after all that pulling!
Those MAG grip pull downs after all those pull ups is impressive!
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Ha ha, thanks Shane. Yeah I love those Mag pull-downs. It’s funny, when I was typing all of that I thought, “if there was a competition for the most junk volume I would probably be winning…” 
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Yesterday’s Cals: 2,700/-400
Garage/Sauna
Metcon
From Josh Bridges
3 Rounds:
40-Cal Bike
30 DB Snatch, 40 lb (15 Each Arm)
20 Toes to Bar
24:48, 267 Cals, 136 BPM
Peloton
30 Minute HIIT & Hills Ride – Olivia Amato
Total Output: 374kj (PR)
Calories: 475 kcal
Avg Cadence: 80 rpm
Avg Speed: 21.4 mph
Distance: 10.71 miles
Avg Output: 208 watts
Avg Resistance: 51%
5,548/34,819
5 Minute Cool Down Ride
Comments: Good effort out here this morning. I found a large oscillating fan in the bonus room and brought it down here into the garage. Now I have one fan pointed toward the bike and another pointed toward the lifting platform. That definitely helped keep me cooler. Still managed to be drenched in sweat and a huge puddle below the bike but much cooler overall. Smashed my previous PR by almost 50 points. Done.
5 Likes
Heck yeah Trent. That was a hell of a metcon and then following up with Olivia for a 30 minute HIIT and Hills ride, in this heat, took some stones. Very nice PR there and that is seriously fast avg speed!
2 Likes
Thanks Shane. The fans definitely help. For the past decade of training in the garage I never used a fan until now. Maybe I’m just getting old and lazy but there is also a safety component to it that the wood platform and smooth concrete floor get pretty slippery when there is sweat everywhere. Guess I’ll just get old and enjoy the breeze.
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Yeah, you don’t need any injury from slipping on your own sweat. Though that would be a good story.
I am lucky that my garage is not hot. I did use a fan on that last long ride and it definitely did help a lot.
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OK. I’m interested. You don’t live in Canada. You live in Georgia. How is that possible?
In our old garage we had a very leaky air handler which leaked cool air into the garage in the summer and warm air in the winter. That helped a fair amount. Down here the air handler is in the attic and the morning sun shines right in the garage so it is just hot… Curious how yours is not hot.
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I have a daylight basement. Over half of my garage area is under ground. My air handler is also in the basement, which could be leaking some air out as well. I also invested in fully insulated garage doors, which helped a lot.
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Yesterday’s Cals: Definitely lost…
Peloton
15-Minute House Ride – Olivia Amato
Calories: 181 kcal
Distance: 5.03 Miles
Avg Speed: 20.2 mph
Gym – Legs
Dyna Body Squat
15x90
15x140
15x180
Cybex Squat Press
12x270
10x360
8x450
SS
Arsenal Squat (No weight)
3x8
Leg Extensions
3(10x110)
SS
Leg Curls
3(10x110)
Hip Abduction
3(10x190)
SS
Hip Adduction
3(10x110)
Nautilus Glute Thrust
12x140
10x160
8x180
SS
Captain’s Chair
3x12
40:00, 302 Cals, 113 BPM
Bike
100 Cals, 11:30, 113 BPM
Comments: A lot of pool beers went down yesterday evening. Then a thunderstorm woke me up around 5:30AM so this was a rough one. Still got in there and got it done though. Reps of 15 on the working sets. We are going up to Raleigh tomorrow to turn over the rental house so I will try to get up extra early and do a bike ride or something.
6 Likes
15 rep squat reps after pool beers and waking up early will definitely put some hair on your chest. Nice 5 mile warm up ride too!
That was a hell of a workout today Trent.
Good luck with the rental house.
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This was early this morning. Forgot to post.
Yesterday’s Cals: 3,400/+300
Peloton
Race Simulation – Christian Vande Velde
Total Output: 511 kj
Calories: 560 kcal
Avg Cadence: 85 rpm
Avg Speed: 20.8 mph
Distance: 15.57 miles
Avg Output: 189 watts
Avg Resistance: 47%
1,790/6,241
Comments: Not sure what that was all about. He kept calling out zones but the zone meter wasn’t on the screen so I just guessed. Definitely not an 8.4/10 difficulty IMO. Oh well. Got the heart beating and burned some calories. Off to Raleigh…
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Nice ride Trent. I have never done one of those rides. Still a good avg speed there and nice distance!
Safe travels.
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Well, it looks like I have a good old summertime cold. Started getting a sore throat and cough yesterday and it ended up being a very long day. After a 6 hour trip to Raleigh and back I worked until 7:00PM and then went up to the pool for a while. We stayed at the pool until about 8:00PM and when we were leaving a couple of kids came tearing into the parking lot on a golf cart. One kid was on the back standing up dancing and he went flying off and was knocked unconscious when he hit the pavement. The kids in the front were in shock and luckily a few of us were there to tend to him until the paramedics got there. The kid was laying there convulsing, foaming at the mouth and bleeding everywhere. It was bad and I hope he makes it. The whole thing only lasted an hour but it really threw our evening off so I got to bed late. Woke up this morning with an obvious cold. I will probably take the rest of this week off and try to get past this cold. We are supposed to go see Dirty Heads/Slightly Stoopid this Saturday evening so I hope I’m feeling good enough to go to that.
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