Now we’re talking! 
1 Like
Yesterday’s Cals: 2,80/-
Peloton
45 Minute Power Zone Endurance Ride – Denis Morton
Total Output: 533 kj
Calories: 651 kcal
Avg Cadence: 79 rpm
Avg Speed: 21.2 mph
Distance: 15.9 miles
Avg Output: 198 watts
Avg Resistance: 51%
2,158/20,002
147 BPM
5 Minute Cool Down Ride
Comments: Just getting the blood flowing. The knee pain persists. Tried to stay in the saddle for the most part. Done.
5 Likes
Heck of a pace for staying in the saddle. Nice work Trent. Hopefully that knee gives you some relief soon.
1 Like
Sorry to hear about the knee pain and GHD woes. Way to go getting a good ride in today despite the knee.
Good luck convincing the wife to approve the Reverse Hyper purchase. I’d need to have that shipped to the neighbor’s house and go retrieve it and install it in my gym in the middle of the night…and hope my wife never went into the gym to look around. 
1 Like
Thanks Greg. Yeah, I briefly looked at Reverse Hypers and they seem to cost around $300-$400+. As long as we have a gym across the street (with a back extension machine) I doubt I could ever part with that much money for a RH. Shoot, I don’t think I paid that much for my power rack. 
Anyway, if it came down to it I might make one out of wood on a Saturday afternoon.
2 Likes
Yesterday’s Cals: 2,200/-700
Peloton
20 Minute Groove Ride – Emma Lovewell
7.03 Miles, 21.1 mph, 293 kcal, 149 BPM
Garage
Pull-ups
8
8
10
12
14
SS
Goblet Squats
3(10x40)
SS
Leg Raises
3x12
SS
Single Arm DB OHP
3(6x40 Per Arm)
13:00, 150 Cals, 140 BPM
Gym
HS IL Shoulder Press
8x45 PS
8x55
8x60
8x65
8x70
Cybex Squat Press (Keep Light)
8x180
8x230
8x270
8x270
8x270
SS
Pull-ups
8
8
8
8
8
LF Leg Extensions (Keep Light)
3(8x130)
SS
Push-ups
30
20
20
34:00, 275 Cals, 119 BPM
Comments: Good session. I have to go to Myrtle Beach for a pretty long day so I moved through this pretty quickly and cut it a little short. Was happy to do Cybex Squat Press for the first time since October. Kept it light. Almost 100 pull-ups in that session too. Will check the journals when I can. Have a good day!
6 Likes
You definitely fit a ton in during that time frame. Must have been running through the gym. 
Good to see those squats in there and like you said, that was a bunch of pull ups.
Safe travels.
1 Like
That’s a lot of work in 34 minutes. Nice job Trent! Hopefully you had a good trip to Myrtle Beach.
2 Likes
Thanks gents!
Yesterday’s Cals: 3,000/-200
Peloton
60 Minute Power Zone Endurance Ride – Matt Wilpers
Total Output: 701 kj
Calories: 922 kcal
Avg Cadence: 87 rpm
Avg Speed: 21.1 mph
Distance: 21.1 miles
Avg Output: 195 watts
Avg Resistance: 48%
3,308/29,135
153 BPM
5 Minute Cool Down Ride
Comments: Didn’t sleep well last night but still got up and got after it on the bike. Haven’t done a 60 minute ride in a long time. Really sprinted for the last 10 minutes to get over 21 miles. Done.
4 Likes
Hell of a pace for a 60 minute ride Trent and a big calorie dump. Very impressive ride, especially on little sleep.
1 Like
Thanks Shane!
1 Like
Yesterday’s Cals: 2,800/-700
Garage
Metcon (From Melt Programming)
Minutes 1-15
Complete as many rounds as possible of:
12 Calorie Airdyne
12 Bench Press, 115 lb
12 Toes to Bar
Minutes 15-30
Compete as many rounds as possible of:
12 Calorie Airdyne
14 Alternating DB Snatch, 40 lb
15 Air Squat +10 Push-ups
Minutes 30-45
Complete as many rounds as possible of:
12 Calorie Airdyne
10 Pull-ups
10 Burpees
Post Results
1-15: 5 Rounds + 7 Calorie Airdyne
15-30: 5 Rounds
30-45: 5 Rounds + 12 Calorie Airdyne + 10 Pull-ups
45:00, 600 Calories, 154 BPM
Comments: This was a great metcon, and the last 15 minutes was absolute hell… The original metcon was as follows:
EMOM 27 Minutes
Min 1-9
- 12 Cal Any Machine
- 12 DB Chest Press, 60/40 lb
- 15 GHD Sit-ups
Min 9-18
- 12 Cal Any Machine
- 14 DB Alt DB Snatches, 50/35 lb
- 15 Air Squat + 10 Push-ups
Min 18-27
- 12 Cal Any Machine
- 10 Burpees over the DB
- 24 Reverse Lunges
So I changed it from EMOM to AMRAP and lengthened the periods to 15 minutes per group. Then changed a few of the exercises. Definitely a good one.
6 Likes
That looked awful, great job knocking it out man.
1 Like
My thoughts EXACTLY! Just SO much Airdyne. lol
@TM79 - you are a machine!!
3 Likes
Ha ha, thank you!
1 Like
Peloton
20 Minute 80’s Hip Hop Ride – Denis Morton
6.85 miles, 20.5 mph, 275 kcal, 143 BPM
Gym
Cybex Squat Press
8x270
6x320
4x360
4x410
4x410
Decline Bench
8x155
6x185
4x195
4x195
4x205
SS
Leg Raises
3x12
HS IL Row
8x115 PS
6x135
4x160
4x160
4x180
SS
EZ Bar Squats
3(10x70)
Belt Squat (First attempt)
10x50
8x75
6x100
SS
Pull-ups
8
8
8
DB Bench
3(8x70’s)
SS
Bench Supported DB Rows
3(8x70’s)
SS
Flutter Kicks, 4-Count
3x5
70:00, 500 Cals, 109 BPM
Comments: To say I ate like garbage yesterday would be an understatement… That gave me extra motivation this morning to straighten up and get my a$$ in gear. Started with a Peloton ride and then went to the gym. Good session.
I just looked back and this is my eighth straight week of training. I thought it was a longer stretch than usual since I’ve been running out of rep schemes and starting to repeat them. LOL Since I haven’t been doing squats and deads my body seems to be standing up to training much better. I still think deload weeks are important but maybe I don’t need to take them as often now? At this point it might be a good idea to look more into bodybuilding cycles/rep schemes as, by default, that is more or less what I’m doing now.
6 Likes
Great peloton warm up with a over 20MPH average and then off to the gym to hit some nice numbers on that cybex squat press. I love that thing. Decline BP numbers are also looking really good.
Those belt squats are sweet. What did you think about it?
Deads and squats are hard on the body so you might be on to something with not really needing a deload. That is as long as your back and shoulders are not complaining. LoL
1 Like
Thanks Shane! The belt squats are interesting. It took some playing around but I think I found a decent form by the third set. It is sort of a balance between leaning back and squatting straight down. They definitely felt good though. I’d like to pile some more weight on it and see what it feels like.
Here is a vid that one of the trainers did after they got it.
Yeah, I never really noticed how bad the deads and squats were on my body until now. It’s pretty nice not being in pain. LOL
2 Likes
You could probably get you a belt squat like that for your power rack at your house.
Enjoy not being in pain!
1 Like