*Was going to call it a day but Metallica came on so I kept going.
Reverse Lunges
3x20
SS
Hanging Leg Raises
3x8
50:00, 436 Cals, 424 BPM
Comments: Spent all afternoon at the pool yesterday. Hoping that isn’t the last pool day of the summer. (When the Panthers started losing to the Bears it was time to find something else to do…)
Good session this morning. My stomach has been a little screwed up for two days but I still managed to get a decent one in. Went back to higher reps this week on strength. I was about to leave and then Enter Sandman came on in the gym so I threw together another superset. Gotta take advantage of once in a blue moon good music. Ha ha…
Thanks gents. Our neighborhood opens the pool April 1 and closes it October 31. Way too cold for me in April. I wore a wetsuit a few times to swim laps in April of this year though and that felt fine. October can be hit or miss.
Metallica: I saw that Metallica is performing at Bank of America Stadium in Charlotte in a few months. I thought about just buying VIP parking across the street and bringing some barbells, etc. Could get a workout in the parking garage and then crush some beers after.
Comments: Didn’t feel like going this morning but I went anyway. Stayed up too late last night and woke up feeling rough and surprisingly like I was getting a cold again. Hopefully that goes away. Went to the gym anyway and after about 30 minutes I was glad to be there. Ended up catching up with some of the guys for a while and got some good work in. Finished up raw dogging it in the sauna just staring at the wall. Ha ha…
Metcon
From Melt Programming
20 Minute AMRAP
2 Devil’s Press +4 Front Squat +6 Push Press, 2x30 lb DB
10 Calorie Ski ERG
1 Round of Cindy
6 Total Rounds, 244 Cals, 148 BPM
HS IL Row
12x90 PS
12x115 PS
12x115 PS (Couldn’t find any 10’s)
SS
Hex Deads
8x135
8x185
8x205
SS
Pull-ups
6
8
10
10
12
Pendulum Lat Combo Pull
3(8x140)
SS
HS IL High Row
3(8x90 PS)
Reverse Pec Deck
3(12x90) Pause at Top
SS
LF Back Extension
3(10x130)
SS
LF Bicep Curl
3(10x70 Per Arm)
Cable Rope Curls
3(10x37)
SS
Cable Handle Pulldowns
3(10x20 PS)
48:00, 490 Cals, 133 BPM
Sauna
10:00
Comments: Damn good session there. Started with a nice metcon then hit the weights. Some of the boys were really getting after it so I got motivated and supersetted a ton of stuff. I worked in with them at one point. Safe to say I was already sweating when I entered the sauna. Ha ha…
I have to go out of town tomorrow so I stacked my gym sessions this week. Will plan to do a Peloton ride tomorrow and then hopefully a hotel metcon on Friday.
That was a hell of a lot of work put in today. That metcon was impressive and then to follow it up with that gym session would have been tough. Way to get it done man.
Thanks Shane. Not lifting nearly as much weight as you but at least I’m doing a lot of work. LOL I started working in with these two other guys at one point. I talk to them a lot in there and they are definitely on the louder side. Ha ha… I walked up to throw in Reverse Pec Deck into a superset and they were like, “Whoa! Whoa! Hold on there pal!” (Joking) They said “You can work in with us but you’re going to have to start grunting and being louder.” I said “Buddy, if you ever hear me get loud you better run for your life.” Everyone laughed and then I hopped on the Pec Deck. One of those guys is the same guy that started belting out “Jesse’s Girl” several months ago right before I was going to attempt my heaviest squat set of the cycle. I knew it was over at that point and just unracked the plates and threw in the towel on that set.
Absolutely. Gym friends are the best. God willing, I plan to stay at this gym forever so hopefully I can be one of the old(er) guys in there with some of these fellas.
Peloton
30 Minute Power Zone Endurance Ride – Matt Wilpers
Total Output: 348 kj
Calories: 427 kcal
Avg Cadence: 86 rpm
Avg Speed: 20.9 mph
Distance: 10.46 miles
Avg Output: 193 watts
Avg Resistance: 47%
Comments: Ended up helping get the kids ready for school this morning so I was short on time. Only got in 30 minutes but at least it was something. Still managed a decent pace. Sometimes on the longer rides you have more time to make up for your warmup pace, which, in this case, was 1/3 of the ride.
Today I did a parking garage assessment in Myrtle Beach and got 12,000 steps in (6 miles) so at least that makes up for the shorter than usual bike ride.
I’m staying at a nice hotel on the beach. There is actually a little wave out front but I’m tired from a long day (woke up at 4:00AM) and would have to go across the street to the 5’th floor of the parking garage to get my board so I’ll just chill here, drink a few beers and play some guitar. LOL
Comments: Went down to the hotel fitness center and got a quick bike ride in. I was just happy to see a regular stationary bike. Seems like most hotels just get the recumbent bikes… Nothing crazy, just getting the blood flowing. Have a good day folks!
Comments: Good session. I think I am fighting whatever my daughter came down with so I was dragging for this. Figured if I get sick then at least I got one more leg day in. LOL Got some good sets in. Took it easy on the super sets. Done.
Leg day is a very nice way to put those donuts and ice cream to work. Sorry to hear you are coming down with the crud. Hopefully it is on it’s way out quick!
Assault Bike (Seat is stuck really low. Feels like riding a tricycle)
10:00, 121 Cals, 142 BPM
Bike
10:00, 116 Cals, 140 BPM
Bench
8x135
6x165
4x175
4x185
4x185
SS
Leg Raises
3x12
DB Military Press
8x40’s
6x50’s
4x55’s
4x55’s
4x55’s
SS
Front DB Raises
3(10x20’s)
HS IL Bench
12x45 PS
10x55
6x65
HS IL Shoulder Press
12x45 PS
8x55
6x65
SS
Side DB Lat Raises
3(10x15’s)
Pec Deck
10x130
8x150
6x170
SS
Reverse Pec Deck
10x110
8x130
6x150
57:00, 424 Cals, 111 BPM
Comments: Was in a rush to get to work so I just got around to posting this from this morning. Good session. Actually got in a lot more work than I thought when I was there. Haven’t slept well the last few nights so I was dragging for this. Ended up stopping at 185 on bench but probably had 4x195 with a spot. Could have gone heavier on DB MP too but have trouble getting the dumbbells over my head once they get heavier than that. Not sure why. I think it is because the bench is really low so I don’t have as much room to kick them up. Got to chatting with some guys in there so took a little longer than usual. Done.
Planning to hit the gym tomorrow morning for a pull session and then I’m in a hotel until Friday so will see if I can throw something together on the road.
SS
Pull-ups
6xBW
8xBW
10xBW
4xBW+25
4xBW+35
4xBW+45
Back Extensions
3x10
17:00, 166 Cals, 124 BPM
Gym
HS IL Low Row
8x90 PS
6x115
4x125
4x135
4x145
HS IL High Row
3(10x90 PS)
SS
EZ Curls
3(8x60)
LF Low Row
3(8x140)
SS
Rope Curls
3(8x42.5)
40:00, 261 Cals, 98 BPM
Comments: Decent session. Had to stop in the middle of the Peloton ride to help my son get dressed (he is having issues with his clothing again). Then finished that and did some hex deads and pull-ups. Then went to the gym and got some more work in. Got to talking with some guys so it took a while.
OK, time to head south. Looks like this hotel doesn’t have a fitness center so I might have to get creative on how to workout.
Everyone laughed and then I hopped on the Pec Deck. 
