Wow. That’s sad man. That was really close to home. Glad it didn’t hit y’all directly but it sucks for all those people. Crazy how much rain these storms can bring in such a short period of time.
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Thanks gents. I saw that the National Weather Service called that a “once in a thousand years” rain event. Pretty crazy. Our friend is the principal at a school down in Brunswick county. They have about two dozen teachers who are stranded at their schools and can’t get home. They are fixing meals in the cafeteria and sleeping at the schools. Again, this wasn’t even a named storm. Just some tropical depression…
Yesterday’s Cals: 3,200/+500 (Hurricane Party)
Peloton
60 Minute Power Zone Ride – Matt Wilpers
Total Output: 801 kj (PR 60 Min)
Calories: 940 kcal
Avg Cadence: 81 rpm
Avg Speed: 22 mph
Distance: 22.0 Miles
Avg Output: 223 watts
Avg Resistance: 53%
1,083/14,216
5 Minute Cool Down Ride
Comments: That was a hard Power Zone ride. Lots of 5 minute intervals in zone 4, then a few 3 minute intervals in zone 5, then a few minute intervals in zone 6. I didn’t pass my PR pace until about 1 minute left and managed to stay on the gas and squeak out a PR. Might try to surf at lunch.
The storm finally passed and the weather is gorgeous.
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That’s crazy Trent. Really sad. Hopefully no kids were stuck with them.
Nice PR man! That sounded like a hell of a ride. I am sure those higher zone rides with your new FTP are brutal.
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Thanks Shane. I think they are all fine now and the water has receded. Still crazy. Lots of damage and it looks like we may have another storm coming up next weekend.
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Yesterday’s Cals: 2,600/-300
Whole Body
Garage
Metcon
From Melt Programming
EMOM 12 Minutes
- 10 Bench Press, 135 lb
- 15 Knees to Elbows
- 20 Single-Arm DB Hang Snatch, 40 lb
- 15 Cal Air Dyne (More like 12-13)
- 10 DB Single Bicep Curl + 10 DB Single Front Squat, 40 lb
- 15 Cal Peloton
Repeat
12:00, 134 Cals, 136 BPM
Overhead Press
5x75
5x85
Pause 30 minutes for sick kid
5x95
5x105
Pause 30 minutes for work call
5x95
5x105
5x115
SS
Pull-ups
8xBW
10xBW
Pause 30 minutes for sick kid
12xBW
Pause 30 minutes for work call
5xBW
5xBW+15
5xBW+25
5xBW+35
35:00, 220 Cals, 93 BPM
Accessory I
3 Rounds:
8 CGBP, 135 lb
8 HG Pull-ups
8 Floor Glute Ham Raises
Accessory II
3 Rounds:
8 Arnold Press, 2x30 lb
10 Ring Rows
10 DB Front Squats, 2x30 lb
10 Leg Raises
Total Accessory Time: 18:00, 190 Cals, 134 BPM
Comments: I think my watch shorted me some calories yesterday. After a 23-mile Peloton ride and then a 1.5 hour surf session I should have been way higher than 2,600 burned calories. Probably more like 3,500. Oh well…
I was planning to start in the garage and finish in the gym but my daughter started puking when she was walking out the door to go to school so I ended up staying home. I took a break to make sure she was OK (and clean up the mess). Then did a few more sets and was interrupted by a work call. In all, the OHP and Pull-ups took over an hour. Probably not ideal for any kind of fitness goal. Ha ha… Then did some accessory combos. Oh well, got in some work at least…
I have to drive to Myrtle Beach this afternoon and will have to go a longer route as Highway 17 was destroyed by the flood down in Brunswick county. That should make that commute more like 2 hours+ when it is usually 1.5 hours.
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Nice workout Trent. Sorry to hear about the sick kiddo. Still got in a heck of a workout though even with the work call and dealing with puke. 
Safe travels!
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I hope your daughter is feeling well.
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Yesterday’s Cals: 3,500/+600 (Pasta night)
Garage
Metcon
From Melt Programming (Based off of 8/5/24)
AMRAP 50 Minutes
10 Cal Airdyne
5 Burpees
10 DB Overhead Press, 2x30 lb
5 Pull-ups
10 DB Front Squats, 2x30 lb
12 Rounds, 613 Cals, 145 BPM
Comments: Took this one, changed up a few things and lengthened it from 30 minutes to 50 minutes. Those Front Squats got old quick. Ha ha… Checked the metcon box for the week.
I’ll be climbing up and down a ladder all day today so that should burn some more calories.
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Damn that looks miserable. 
Great job knocking that 45 minute slog out. Burpees and front squats in the same metcon?!? You feeling alright man?
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Yep, that was a rough one. Feeling alright? Absolutely! Just another day of insanity… 
I met a buddy down at the beach after that and surfed for an hour too. Very fun out there this morning. 
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Sounds like a great day!
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Yesterday’s Cals: 3,200/- (Pasta leftovers…)
Whole Body
Garage
Metcon
From Josh Bridges
5 Rounds:
20 Cal Airdyne
6 Snatches, 75 lb
12 Pull-ups
20:00, 242 Cals, 143 BPM
Gym
Cybex Squat Press
8x270
6x360
5x410
5x410
5x410
SS
Pull-ups
5x8
Decline Bench
20x135
14x155
10x175
SS
Pull-ups
3x8
HS IL Leg Curl
3(8x35 Per Leg)
SS
Pull-ups
3x8
Dips
3x12
SS
Pull-ups
3x6
4
LF Lat Raise
3(8x50)
SS
Pull-ups
3x5
LF Leg Extensions
3(8x150)
SS
Pull-ups
3x5
55:00, 412 Cals, 112 BPM
Comments: Started with a metcon in the garage and then went to the gym. I had no real plan for this session other than to hit just about everything. Once I was threw with Cybex I realized I had done 100 pull-ups so I thought maybe I’d try to get 200 in for the session. I supersetted everything with pull-ups after that and finished right at 200 for the session. Done.
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200 pull ups?!? Wow, I think my arms would fall off if I did that. 
2 nights of pasta should have brought some crazy pumps too.
Great workout Trent!
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Impressive!
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Thanks gents. Shane, I was thinking of you during that because you are always supersetting pull-ups throughout your workout. Definitely going to be feeling that. 
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Yesterday’s Cals:
Legs
Garage
Metcon:
From Josh Bridges
15 Minutes as many reps as possible
10-12-14-16-18-20… calorie Airdyne (Add 2 every round)
3-6-9-12-15… Pull-ups (Add 3 every round)
1-2-3-4-5-6… Power Cleans, 95 lb (Add 1 every round)
6 Rounds in 16:30, 200 Cals, 143 BPM
Gym
HS IL Leg Press
10x90 PL
10x105
10x115
10x125
SS
Knees to Elbows
4x10
Squat
10x135
8x165
6x185
LF Leg Extensions
3(10x130)
SS
LF Leg Curl
3(10x110)
LF Glute
3(8x110 PL)
SS
LF Calf Extensions
3(10x130)
Hip Abduction
3(10x190)
SS
Hip Adduction
3(10x190
Back Extensions
3x10
SS
Captain Chair
3x10
48:00, 378 Cals, 115 BPM
Comments: Alarm went off right in the middle of a dead sleep so I wasn’t really with it from the get go today. Also, it seems like everyone we hung out with this weekend was sick or getting over being sick so I feel like I’m fighting whatever that is (probably covid). Went back to a three-way split this week and did more of a conversational pace instead of killing the supersets. Done.
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Nice workout Trent. I totally skipped my alarm this morning after staying up way to late watching football. LoL.
Hopefully you dodge whatever is going around and if you don’t, you get over it quickly.
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Thanks Shane. Football was pretty surreal yesterday for Panthers fans. They finally benched Bryce and started Andy Dalton. I didn’t think much of it as I have been so demoralized by Panthers football over the last decade… We went to the beach all afternoon and then I came home and turned on the game. It was the beginning of the second half and the Panthers were up 21-7. I almost fell out on the floor I was so shocked. 
They looked like an entirely different team. I hope they can keep this up. It felt great to be excited about football again.
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By yesterday evening I was getting a cough and that continued to worsen last night. Because of which I didn’t really fall asleep until 1:00-2:00AM. I slept in this morning and skipped my workout. I have some pretty big days of work this week so I may skip training to give my body a chance to fight off this cold. Hopefully it goes well. I have heard a lot of people coughing like crazy over the last few weeks. Looks like it finally made its way to me…
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