Comments: Hell yeah… That about sums it up. After two weeks of nothing but upper body metcons it sure felt good to get some time in on the bike. Started with a low impact ride in case my foot wasn’t liking it. That felt fine so I did another 20 minute ride. Neither were difficult but it felt good to push it a little. Was able to get back over 20 MPH on the second ride so I’ll take it.
AMRAP in 20 Minutes:
10 Cal Airdyne
12 DB Snatches (6 Per Arm), 30 lb
2 Rounds of Cindy
4 Rounds +10 Cal Airdyne, 12 DB Snatches
247 Cals, 147 BPM
Gym – Whole Body
Decline Bench
10x155
8x175
6x195
4x205
SS
EZ Bar Curls
3(8x60)
HS IL Leg Press (Keep Light)
3(8x90 PS)
SS
EZ OHP
3(10x80)
Nautilus Glute Thrust
10x140
8x180
6x230
SS
Captain Leg Raises
3x12
HS IL Row
10x115 PS
8x135
6x160
4x180
SS
Arsenal Shoulder Press
3(8x45 PS)
51:00, 433 Cals, 120 BPM
Comments: This was sort of an extra gym session. Tried to work the legs back in today. Started with a metcon in the garage and then went to the gym and got some good work in there. I’ll take it.
A buddy of mine came in the gym to check his BMI (I think?). Anyway, I walked over and tried to hand him a 10 pound plate while he was on the scale. Got a good laugh from lots of folks.
Peloton
20 Minute Classic Rock Ride – Ben Alldis
7.15 Miles, 21.4 MPH, 293 kcal, 149 BPM
5 Minute Cool Down Ride
Gym – Whole Body
Bench
10x135
8x155
5x175
5x185
5x185
SS
Leg Raises
5x12
HS IL Leg Press
10x90 PS
8x115
5x135
5x160
5x160
SS
Pull-ups
8
8
8
HS IL Low Row
10x70 PS
8x90
5x115
5x125
5x135
DB Bench
3(10x65’s)
SS
Bench Supported DB Rows
3(10x65 Per Arm)
SS
4-Count Flutter Kicks
3x5
LF Leg Curl
8x150
6x170
4x190
50:00, 409 Cals, 118 BPM
Sauna (Dude Fest 2025)
10:00
Comments: Good session for not sleeping particularly well last night. Started on the Peloton with a pretty respectable ride, almost all in the saddle. Then went to the gym. Got some decent sets in and then finished in the sauna. When I went back to the sauna I found that the light wasn’t working. Oh well, I’ll sweat in the dark… So I went in and sat down and within two minutes three (3) more dudes walked in. This sauna is maybe 8’x5’ so it was pretty tight in there and one guy was standing up. They were some cool dudes though so that helped. Ha ha… I was gonna stay in a little longer but decided to head out after ten minutes.
Thanks Shane! I like the full body sessions because it is a lot easier to superset things and therefore a lot more effective and burning calories and faster to get through the workouts.
Yeah, I have no idea why some dudes are all trying to cram in there like that. There should never be more than 2 people in that tiny little sauna.
Thinking back, the gym I went to in college had a co-ed sauna and I much preferred the company in there. LOL
I texted about this in the group text for the Murph guys and one of them sent this back:
Yeah I can see how you could get some nice supersets in. I am using an app called Boostcamp. I did a program finder on it. Basically I answered a couple basic questions like time per workout, days per week, goals, etc and it spit out a 3 day fullbody. It looks interesting, as long as my knees can keep up.
Comments: Happy heavenly birthday to my dad! Dad would have turned 75 today. It’s hard to believe he’s been gone for over 13 years… I have thought about him every one of those days and sure wish he was still around to play with his grand kids. He truly was the life of our family and he is sorely missed.
This morning I had to wake up early and go up to Duke for work. Had a little bit of a cough and felt like I might be coming down with something so figured I would take the day off from training. I’ll play tomorrow by ear.
45 Minute Power Zone Endurance Ride – Ben Alldis
Total Output: 535 kj
Calories: 685 kcal
Avg Cadence: 76 rpm
Avg Speed: 21.1 mph
Distance: 15.9 miles
Avg Output: 196 watts
Avg Resistance: 52%
151 BPM
10 Minute Cool Down Ride – Olivia Amato
Comments: Stayed up late last night watching my UNCW Seahawks win the CAA tournament and punch their ticket to the NCAA tournament. Very happy for them!
Cardio this morning. This was the same ride that Shane just did and it did not disappoint. Done.
Ha ha, thanks Shane. The Tarheels might not make it but at least I get to see UNCW try to take on a #2 seed in the opening round.
Yep, lots of Zone 3 in that one, which is about 21.5 - 22+ mph with my current FTP test. Need to take that test again and slack off so these rides are more manageable.
Metcon
Complete as many rounds as possible in 50 Minutes:
16 Dumbbell Snatches, 40 lb
16 Pull-ups
16 Push-ups
16 Goblet Squats, 40 lb
16 Knees to Elbows
16 Calorie Airdyne
7 Rounds, 650 Cals, 152 BPM
Comments: I based this one loosely off of a metcon from Melt Programming. It’s a beautiful morning so I opened up the garage door. When I started it was dark. When I finished it was daytime. LOL Definitely a hard one. Originally I was going to do AMRAP for 30 minutes and then finish with a short Peloton ride but after 30 minutes I just decided to keep going. Done.
Good luck to both your teams. Apparently my alma mater will make the tournament as well. BYU’s best landing since the Jimmer years. If history is anything, since the Jimmer years, they will be one and done. Regardless, I do find the tournament fascinating, and always have a soft spot for Loyola-Chicago when they get a run going.
Dad would have turned 75 today. It’s hard to believe he’s been gone for over 13 years… I have thought about him every one of those days and sure wish he was still around to play with his grand kids. He truly was the life of our family and he is sorely missed.
Need to take that test again and slack off so these rides are more manageable. 