Happy day before your birthday and welcome to the 45 Club! I’ve been a member for about two months and so far, it’s not completely terrible. lol
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Thanks Shane. My wife put this invitation together and I honestly don’t know why she put all the cowboy stuff on there but some of the wives got all excited to break out their cowboy hats and boots so it became a thing. 
LOL about the outlaw playlist. I listened to a few of those on Spotify for ten years before getting on my Stevie Ray Vaughan kick about 2 years ago. 
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Thanks! Glad to hear the water is fine!
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Belated Happy birthday!
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Happy Birthday!
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Yesterday’s Cals: There are less grains of sand on the beach…
Peloton
20-Minute Climb Ride – Robin Arzon
Total Output: 248 kj
Calories: 295 kcal
Avg Cadence: 74 rpm
Avg Speed: 21.6 mph
Distance: 7.2 miles
Avg Output: 207 watts
Avg Resistance: 55%
2,448/27,267
150 bpm
Gym – Whole Body
Bench
12x135
10x155
8x165
6x185
SS
4-Count Flutter Kicks
4x5
SS
Reverse Lunges
4(10 Per Leg)
HS IL Low Row
12x70 PS
10x80
8x90
6x115
SS
Air Squats
4x20
Pendulum Chest Press (Pin 4)
12x45 PS
10x60
8x70
6x80
SS
Pull-ups
8
8
8
8
LF Leg Extensions
12x110
10x130
8x150
LF Leg Curl
12x110
10x130
8x150
Bar Tricep Extension
12x52.5
10x62.5
8x72.5
SS
Pull-ups
8
8
8
63:00, 510 Cals, 120 BPM
Comments: I hope everyone had a good Christmas! I just took 10 days off, ate whatever I wanted and did not do a single minute of exercise. It sounds great until I replace the battery in the scale today and finally face reality… LOL Aside from getting noticeably fatter, the silver lining was that my lower back/sciatic nerve pain had gotten probably 80% better. I definitely felt a little bit of pain while training today, but hopefully the general trend will continue in the positive direction.
We got back from Asheville yesterday evening after a nice 5 day visit. It was great being up there but the damage from Helene was pretty hard to stomach. Nearly every yard in my in-laws’ neighborhood had one or more trees down. Several houses were damaged to the point of being uninhabitable. We went to Biltmore too and the damage around there looked like something out of a war zone. There were entire buildings that were just gone and the remaining buildings were torn to pieces. We drove around the estate property and down near the French Broad river there was debris almost 20 feet up in the trees. It was truly a horrific scene and my heart goes out to those folks. Down here at the coast we all realize that type of thing comes with the territory and clean up/rebuild is more of a systematic thing here. They really aren’t prepared for that type of thing up there (understandably).
Session: That was a good session. Started with a Peloton ride and then went to the gym for a nice full body session. It was good to see everyone again, but man it was tough getting back in the swing of things…
We are supposed to go hang out with friends tonight until after midnight and I am honestly not that excited about it. Waking up at 6:30 today was hard enough… Ha ha. Hope all of you are doing well and have a happy new year!
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Welcome back Trent. Glad to hear your sciatica is feeling a lot better.
That was a good workout you put in today.
Smoking pace on the peloton and a great looking full body session to follow it up.
The Carolinas is very sad man. Like you said they couldn’t really be prepared for it or for that matter have any idea they would need the type of flood insurance required to cover such a catastrophic event.
It really could have happened to any of us down here. We got really lucky where we live as it turned east of us and hit Augusta.
Staying up past 9:30 is asking a lot of me, so midnight is crazy talk. 
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Peloton
45-Minute Power Zone Endurance Ride – Matt Wilpers
Total Output: 561 kj
Calories: 751 kcal
Avg Cadence: 78 rpm
Avg Speed: 21.6 mph
Distance: 16.21 miles
Avg Output: 208 watts
Avg Resistance: 53%
4,494/44,514
162 BPM
5 Minute Cool Down Ride
Comments: Getting back to it after New Years. Definitely felt the recent lack of conditioning during that ride. I was looking down and thinking my HR should be like 20-30 BPM lower. LOL Oh well, only one direction to go from here. Hope everyone enjoyed NYE and is getting 2025 off to a great start! Oregon just screwed my bracket last night so my only hope is that Shane’s dawgs make it to the final. Go Dawgs!
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Still smoked it man. It is crazy how quickly it falls off or how telling it is if you are not 100 percent though.
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Peloton
20 Minute Climb Ride – Olivia Amato
Total Output: 240 kj
Calories: 306 kcal
Avg Cadence: 75 rpm
Avg Speed: 21.2 mph
Distance: 7.05 miles
Avg Output: 200 watts
Avg Resistance: 53%
11,700/60,180
153 BPM
Gym – Whole Body
HS IL Shoulder Press
12x45 PS
10x55
8x65
6x75
SS
Reverse Lunges
3(12 Per Leg)
Pull-ups
6
8
10
12
SS
Squats holding a 25 lb plate
4x10
HS IL Bench Press
12x45 PS
10x55
8x65
SS
HS IL High Row
12x90 PS
10x105
8x115
Arsenal Side Lat Raise
12x30
10x40
8x50
SS
Hip Abduction
12x190
10x210
8x230
Pec Deck
12x130
10x150
8x170
SS
Hip Adduction
12x190
10x210
8x230
57:00, 461 Cals, 117 BPM
Comments: Good session. Woke up early stressed about work next week so I had some extra time this morning. Should have known better than to do one of Olivia’s rides on my first week back. I swear she just tries to kill people. LOL Good gym session after that. Plenty of solid work. One thing I wanted to clarify was that when I say I’m doing 12 reverse lunges per leg, that means I’m doing 12 in a row on one leg. Not alternating. So I’m not slacking on legs as much as you think I am. 
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I am surprised you did any legs at all after an Olivia ride. Really good looking fullbody session Trent. That is indeed a lot of reverse lunges. No slacking in here, wouldn’t expect anything less. 
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Ha ha, yeah it’s funny when you walk in the gym drenched in sweat on a thirty degree morning and tell people you just did a bike ride in your cold garage before this and that’s why you’re sweating already. They look at you a little funny. 
Ha ha…
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Happy New Year Trent!
I came back in here to catch up and I was not disappointed. You’re still putting the epic workouts in. 
I plan to start posting on here again so you should be seeing me around more often. I can always use the motivation of seeing your workouts.
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HI Greg! Thanks for stopping in! Hope you are having a great New Year as well!
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Yesterday’s Cals: 3,200/+700
BW: 180.0 (Time to buckle down)
Peloton
15 Minute Climb Ride – Sam Yo
Total Output: 208 kj (PR 15 Min)
Calories: 233 kcal
Avg Cadence: 73 rpm
Avg Speed: 22.4 mph
Distance: 5.6 miles
Avg Output: 231 watts
Avg Resistance: 58%
1,002/21,106
155 BPM
Gym – Whole Body
Flat DB Bench
10x60’s
8x70’s
6x75’s
6x75’s
6x75’s
SS
Lying Leg Raises
4x10
SS
Bench Supported DB Rows (Per Arm)
10x60’s
8x70’s
6x75’s
6x75’s
6x75’s
SS
Goblet Squats
4(10x60 lb DB)
Decline Bench (Max Reps)
24x135
14x155
8x175
SS
Reverse Lunges
3(10 Per Leg)
Rogers 3-Way Row (Max Reps)
14x115 PS
10x125
8x135
SS
HS IL Leg Curl
3(8x35 Per Leg)
LF Dual Pulley Row
3(8x60)
SS
Cable Handle Tricep Extension
3(10x62.5)
LF Leg Extension
10x130
8x150
6x170
51:00, 516 Cals, 131 BPM
Comments: Finally changed the scale battery and it wasn’t pretty. I’m up about 5-6 pounds from the summer. Not surprising after taking so much time off and eating like crap. Time to get things moving in the right direction…
Damn good session this morning. I didn’t set out to get a PR on the Peloton but with two minutes left I noticed I was only 5 kj’s off of my PR pace so I put the pedal to the metal and squeaked one out by 1-2 kj. I’ll take it… Then went to the gym and did a really nice whole-body session. Tons of supersets and some pretty respectable work. Monday after vacation hits hard, unless you punch it in the mouth. Ha ha…
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Very nice PR on the Peloton this morning Trent!
Also, like you said, some very respectable numbers on that DB work.
Not too bad on the weight gain, 5 or 6 pounds should be easy to drop.
Good way to kick Monday in the mouth.
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Great looking workout today Trent!
I love your volume and variety as usual. I really like the supersets.
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Thanks gents!
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Yesterday’s Cals: 3,000/-200
Peloton
45 Minute Low Impact Ride – Hannah Corbin
Total Output: 428 kj
Calories: 523 kcal
Avg Cadence: 72 rpm
Avg Speed: 19.5 mph
Distance: 14.64 miles
Avg Output: 158 watts
Avg Resistance: 50%
2,170/21,785
129 BPM
5 Minute Cool Down Ride
Comments: Woke up again at about 3:30AM with too much work stuff on my mind. My stomach was feeling kind of crummy too so I took it easy this morning. My only goal was to stay above 19 mph. Still burned some calories. Done.
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Nice ride Trent! Especially on shitty sleep.
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