On the diet side, you and me both. 
1 Like
Yesterday’s Cals: 2,900/-200
Peloton
60 Minute Power Zone Ride – Denis Morton
Total Output: 795 kj (PR 60 Min)
Calories: 859 kcal
Avg Cadence: 80 rpm
Avg Speed: 22 mph
Distance: 22.02 miles
Avg Output: 221 watts
Avg Resistance: 53%
1,167/16,350
Extra 10 Low Impact Ride – Denis Morton
Comments: That was a pretty crazy ride. My legs were smoked going into this and finally loosened up after the halfway point. With about 15 minutes to go I saw that I was 20 points off of my PR pace so I did some sprints and managed to set a new PR by about 15 kj. I have to say, the biggest difference for me after this FTP test is the Zone 4 pace. Zone 4 for now feels about like Zone 6 used to feel. It is about 23-24 mph pace. I started laughing when he said, “this is a pace you should be able to hold for about an hour.” I don’t know if I could hold that pace for an hour if someone was holding a gun to my head. LOL I guess that’s the point of the power zone training. To keep pushing you harder and harder. I would think that at some point this curve is going to start flattening out…
5 Likes
Smoking pace Trent! Very impressive man! That was a heck of a ride. Nice PR too!
1 Like
Thanks Shane! It is definitely getting harder. LOL
1 Like
Yesterday’s Cals: 2,800/-500
Garage
Metcon
From Melt Programming
AMRAP 8 Minutes: 3 Rounds +12 Snatches +6 Cals
12 DB Snatches, 40 lb (Alternating)
12 Cal Airdyne
Then…
AMRAP 8 Minutes: 3 Rounds +12 Sit-ups +6 Cals
12 Butterfly Sit-ups
12 Cal Airdyne
Then…
AMRAP 8 Minutes: 3 Rounds +12 Lunges +12 Push-ups
12 Reverse Lunges + 12 Push-ups
12 Cal Airdyne
24:00, 280 Cals, 140 BPM
Gym – Whole Body
Hex Deads
12x135
10x165
8x185
SS
Overhead Press
12x65
12x75
12x85
SS
Pull-ups
12
12
12
HS IL Leg Curl
3(10x35 PS)
SS
Arnold’s
3(10x30’s)
SS
Chins
3x8
Arsenal Lat Raises
3(10x30)
SS
Dips (Max Reps)
18
16
12
Hip Abduction
3(10x190)
SS
Hip Adduction
3(10x170)
41:00, 366 Cals, 121 BPM
Comments: Started with a good metcon in the garage. One of the Murph guys has been sending me stuff from their IG page. I like how the exercises switch right when it starts to suck. LOL Then went to the gym and got some whole body work in.
6 Likes
Solid metcon and a very nice full body session. Way to get it done.
Did you get that airdyne working?
1 Like
Thanks Shane. Not yet. The only wire brush I have is a big one and won’t fit in that little space. I saw something where you can use an old tooth brush and brush the terminals with a mixture of baking soda and water and that will remove the blue stuff. Haven’t had time to try that yet. Also, I think I saw an opening for an AC adapter so I might need to look into that if the batteries aren’t an option.
EDIT: That jack that I thought was for and AC adapter is actually for a phone cord???
1 Like
Yesterday’s Cals: 3,000/-300
Garage
Metcon
“Cajun”
4 Rounds for Time:
400 m Run (Sub 20 Cal Airdyne)
16 Bench Press, 135 lb
16 Wall Ball Shots (Sub 30 lb DB Thrusters)
16 DB Shoulder to Overheads, 2x40 lb
16 Toes to Bar
28:15, 342 Cals, 144 BPM
Metcon II
From Melt Programming
Every 2 Minutes x 32 Minutes
0:00 – 8:00
12 Cal Airdyne
12 Goblet Squats, 40 lb
8:00 – 16:00
12 Cal Airdyne
6 Hang Clean & Press, 95 lb
16:00 – 24:00
12 Cal Airdyne
12 Alt. DB Snatches, 40 lb
24:00 – 32:00
12 Cal Airdyne
10 Push-ups + 10 Squats
32:00, 420 Cals, 153 BPM
Comments: Good session. Got both of these from Melt Programming. First time doing a hero workout not named “Murph” in a while. That was a good one. After that I took about two minutes to change out the equipment and went right into the second one. That was effectively 4 rounds every 8 minutes. Lots of time on the Airdyne this morning. LOL
Heading down to Myrtle Beach this afternoon and might be down there until Sunday. I threw a 40 lb dumbbell and doorway pull-up bar in the truck. I will see what kind of trouble I can get into…
5 Likes
Couple of nice metcons Trent. Good luck down in Myrtle Beach. I am going to be about 4 hours south of you in Hilton Head on Saturday for a week.
1 Like
Thanks Shane. I love HHI. My mom and sister used to live there and then they moved. It’s a great place to vacation, etc. Looks like the weather is going to suck for the first part of your vacation. Hopefully the rain passes soon. We will be at a rain or shine soccer tournament Saturday and Sunday… 
1 Like
I have heard of Myrtle Beach. It sounds like a happening place. Have fun!
1 Like
It is indeed a happening place. From the 1950’s to the 1990’s it was a great vacation destination. Since then, however, it has been going downhill. Many of the properties are very run down. Drugs and crime are a big problem. There are still plenty of touristy things to do, but IMO, I would never vacation there. I will have the most fun that I can though. 
2 Likes
Yesterday’s Cals: Not sure. On the road
Hotel Fitness Center Metcon
4 Rounds:
200 M Treadmill Walk, 15%
8 DB Snatches, 50 lb
10 DB Deadlifts, 2x50 lb
12 DB Rows (Per Arm), 50 lb
14 Incline DB Bench, 2x50 lb
21:07, 257 Cals, 145 BPM
Comments: Threw this together on the fly in the hotel fitness center this morning. Done.
6 Likes
Good looking hotel workout Trent.
1 Like
Yesterday’s Cals: Not sure. Not too bad.
Hotel Fitness Center
Metcon
3 Rounds:
10 DB Snatches, 50 lb
12 DB Rows (Per Arm), 50 lb
14 Goblet Squats, 50 lb
16 DB Bench, 2x50 lb
Then
3 Rounds:
10 Walking Lunges Per Leg (20 Total)
12 DB Rows, 50 lb
14 Push-ups
16 Leg Raises
22:00, 275 Cals, 148 BPM
Comments: Threw this one together on the fly. Sweating out a bunch of beers from the House of Blues last night.
4 Likes
Nice work Trent! Good job getting after on the road.
1 Like
Yesterday’s Cals: Lost yesterday but did pretty good overall this weekend.
Whole Body
Garage
Peloton
15 Minute Country Ride – Denis Morton
147 Cals, 118 BPM
Box Squat
5x135
5x155
5x175
5x185
5x205
SS
Bench
5x135
5x155
5x175
5x185
5x185
23:00, 173 Cals, 115 BPM
Gym
Leg Extensions
3(8x150)
SS
Leg Curl
3(8x130)
HS IL Row
5x135 PS
5x145
3(5x165)
SS
Pendulum Squat
3(8x200)
HS IL Bench
3(10x45 PS)
SS
HS IL High Row
3(10x90 PS)
Flat DB Bench
3(10x65’s)
SS
DB Rows
3(10x65’s Per Arm)
SS
Leg Raises
3x12
34:00, 304 Cals, 124 BPM
Comments: Good session. I was pretty hurt up for this one. It was a long weekend. Started off in the garage. My posterior chain was screaming from all of those DB Snatches in the hotel. The squats didn’t feel good until about 185. Bench felt super heavy as well. Finished up with some Rows and accessory at the gym. Done. Hope this storm moves out soon. We have bad thunderstorms and wind gusts around 50 mph right now.
5 Likes
Solid workout Trent. The only time I did DB snatches they kicked my butt too.
Hopefully that storm is out of there quickly. 
1 Like
Thanks Shane. The rain has mostly subsided here. We had a little bit of flooding in Wilmington but folks just 18 miles south of us (Carolina Beach) got it really bad. Catastrophic flooding there.
This is my friend’s mom’s car down in Oak Island.
This is a screen shot from the weather channel app on my phone from this morning. You can see that red band that went through just south of here after it rained yesterday and all night last night.
Carolina Beach got 18" of rain since midnight. That is incomprehensible to me. This wasn’t even a tropical storm and wasn’t on anyone’s radar. They didn’t even cancel school. People were trying to make it through that mess to get to their kids…
Honestly, I didn’t even know it was that bad down there until one of my clients texted me this morning. I was sitting in my office just like any other day and 20 minutes south everything is completely flooded. My heart goes out to them.
2 Likes
That’s about what our average annual rainfall is here in Adelaide! Wowsers.
3 Likes