Ha ha, thanks Shane. This is kind of like doing really well on the college placement test and then your classes are super hard. Ha ha…
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Yesterday’s Cals: 3,000/-
Garage
Metcon
From Josh Bridges
5 Rounds:
8 Power Cleans, 95 lb
20 Calorie Airdyne
14:07, 170 Cals, 144 BPM
Deload – Whole Body
Box Squat
10x115
8x135
6x155
4x175
SS
Bench
10x115
8x135
6x155
4x175
15:00, 124 Cals, 116 BPM
Gym
HS IL High Row
10x90 PS
8x100
6x110
4x120
SS
Leg Raises
4x10
HS IL Leg Curl
3(8x35 PS)
SS
Pull-ups
3x8
LF Leg Extensions
3(8x110)
HS IL Bench
3(8x45 PS)
SS
EZ Curls
3(8x60)
34:00, 218 Cals, 94 BPM
Comments: Deload session split between the garage and the gym. I woke up in the middle of the night and my toe was killing me. Tried to work around it this morning. I’m supposed to be on a ladder all day tomorrow so I might take some Prednisone as Advil doesn’t seem to be helping that much. What a PITA…
I think this happened when my daughter accidentally lit a paper towel on fire in her room the other night and I sprinted across the house in flip flops to put it out. (Parenthood is an adventure…)
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Just another to NOT wear flip flops 
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Very solid deload day. Sorry to hear about your toe. At least you have a cool story as to why you hurt it. 
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Thanks Shane. That’s true. 
@ChickenLittle if I can’t wear flip flops I don’t want to live anymore… 
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Yesterday’s Cals: 2,600/-400
Garage – Conditioning
Peloton
30 Minute Power Zone 80’s Ride – Ben Alldis
Total Output: 345 kj
Calories: 448 kcal
Avg Cadence: 83 rpm
Avg Speed: 20.7 mph
Distance: 10.36 miles
Avg Output: 192 watts
Avg Resistance: 48%
1,983/15,702
Metcon
4 Total Rounds wearing a 20 lb vest:
3 Rounds of Cindy
20 Calorie Airdyne
Note: 1` Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats
20:30, 300 Cals, 167 BPM
Comments: Toe still hurting but was slightly better than yesterday. (I took some Prednisone yesterday so that probably helped) The new FTP test definitely made a difference. It moved everything about 2 zones down. So what used to be a Zone 4 output is now a Zone 2. What used to be a Zone 6 is now a Zone 4. I was doing 2-3 minute intervals in Zone 5 on this ride and had to lower the intensity in the middle once or twice for about 15-20 seconds. It is worth noting that I never came out of the saddle on this ride so I could never “shake out” my legs. That made it a lot harder. Looking forward to being back at 100% for one of these rides. Just staying in my zones will now be a nice accomplishment. LOL
After that ride I took about a 3 minute break and then did a metcon which was effectively a little over a half Murph with weight vest. It sucked but honestly I could have kept going. Decided to stop at 4 total rounds as I’m going to be on my feet and climbing a ladder most of the day today.
Done.
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Nice work Trent! At 80.7 MPH you were flying. 
Good luck on the ladders today man.
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Thanks Shane. Like I said, that FTP test made a huge difference. Edited post back to true speeds.
Yesterday’s Cals: 3,100/-300
Garage
Metcon
From Josh Bridges
4 Rounds:
20 Cal Airdyne
20 DB Snatches, 40 lb
14:00, 153 Cals, 131 BPM
Whole Body Deload
Hex Deads
10x135
8x185
6x205
4x225
SS
Overhead Press
10x75
8x85
6x95
4x105
SS
Pull-ups
8
10
6xBW+25
4xBW+35
15:37, 139 Cals, 122 BPM
Gym – Whole Body
Pendulum Squat
3(8x190)
SS
Chins
3x8
Nautilus Glute Thrust
3(10x140)
SS
Back Extensions
3x8
Dips
3x12
SS
LF Lat Raise
3(10x50)
Hip Adduction
3(8x190)
SS
Hip Abduction
3(8x170)
LF Leg Extensions
3(8x130)
SS
Decline Bench
3(14x135)
31:00, 248 Cals, 114 BPM
Bike
10:00, 90 Cals, 133 BPM
Comments: Another fun deload Garage/Gym combo session. Got plenty of work in. Also sent some videos to my buddy who is on vacation to make him feel guilty. Ha ha ha…
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That was a heck of a deload workout Trent.
Good job on sending those videos to your friends. Got to let them know when they are slacking.
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Thanks Shane. I called it “Vacation Guilting”. Sending someone photos, videos, texts, etc. about working out to make them feel guilty for not working out while they are on vacation.
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Yesterday’s Cals: 3,000/-
Peloton
30 Minute Power Zone Endurance Trance Ride – Matt Wilpers
Total Output: 405 kj (PR 30 Mins)
Calories: 404 kcal
Avg Cadence: 81 RPM
Avg Speed: 22.1 mph
Distance: 11.04 miles
Avg Output: 225 watts
Avg Resistance: 53%
2,159/45,021
5 Minute Cool Down Ride
Comments: Had a little pocket of time this afternoon so hopped on the Peloton. The toe is feeling mostly better so I pushed it. Wasn’t really planning on getting a PR but noticed I was right at that pace with 3 minutes to go so went ahead and pushed it. Pretty happy with that. In an hour we are going downtown to ride one of those Pub Trolleys where you have to pedal around downtown and drink beer. Nice and warmed up. Ha ha…
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Nice ride Trent. Congrats on that PR! Hope you had fun on the Pub Trolley. I am sure wherever you went you got there fast.
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Ha ha thanks Shane. It was a fun time, and in true form, I was complaining about the lack of resistance on the pedals.
Yesterday’s Cals: Probably did fairly decent but still lost.
Peloton
10 Minute Warmup Ride – Denis Morton
93 kcals
Gym – Whole Body
Assault Bike
5 Rounds:
0:20 Fast
0:40 Slow
5:00, 58 Cals, 144 BPM
Box Squat
12x115
12x135
12x155
SS
DB Bench
3(12x65’s)
HS IL Row
12x115 PS
12x125
12x135
SS
Arsenal Squat
3(8xRack)
Decline Bench (Max Reps)
22x135
18x135
20x135
SS
DB Rows (Bench Supported)
3(8x75 lb Per Arm)
LF Leg Extensions
3(12x110)
SS
LF Bicep Curl
3(10x70)
LF Leg Curl
3(12x110)
SS
Push-ups (Max Reps)
30
22
20
Bar Tricep Extensions
16x52.5
10x62.5
8x72.5
SS
Slow Toes to Bar
3x5
63:00, 508 Cals,115 BPM
Comments: Good session. Started with a Peloton warmup then took the kids to school and went to the gym after. Hit some sets of 12 on strength and was able to superset some good stuff. You know you’re crushing the junk volume when your gym session takes over an hour with no conditioning. Ha ha…
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Got a ton of work done on that session Trent. Paul Carter is on Dave Tate’s podcast this week. I have been listening to it. It is pretty good. 
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Has he called anybody a clown dick yet?
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Thanks Shane. Yeah, I’ll try to check out the podcast if I can get some time behind the wheel anytime soon (won’t hear me complaining if I don’t though) . It’s funny, I was talking to a buddy last week about training and his training style is more in line with Paul’s. He is super strict with his diet and goes to the gym and does like 4-5 exercises with only a few sets each (probably to failure, etc.) He doesn’t do any powerlifting and just does light cardio. He definitely has more of the bodybuilding style body composition. Our running joke is that he “looks like he works out” when I am doing 4-5 times as much work as he is in a given week. That’s fine though as I don’t train to “look like I work out.” I train for overall work capacity aka being able to bust your ass all day and not get tired.
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I am trying to look like I work out. It’s really not going well though. Haha.
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Well things must have taken an unfortunate turn because you looked like a beast in the last progress pictures you posted. I look like a guy who works out but also eats like sh!t and drinks beer every night… 
Maybe one day I’ll grow up and start controlling my diet. 
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