Thanks Shane. The glute thrust machine is different alright. I don’t particularly love that machine but it is about all I can do to really smoke the posterior chain in the absence of deadlifts. 
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Yesterday’s Cals: 2,900/-200
Peloton
60 Minute Power Zone Endurance Ride – Denis Morton
Total Output: 709 kj
Calories: 957 kcal
Avg Cadence: 86 rpm
Avg Speed: 21.2 mph
Distance: 21.2 miles
Avg Output: 197 watts
Avg Resistance: 48%
157 BPM
2,158/14,951
5 Minute Cool Down Ride
Comments: Just getting the cardio in this morning. It has been a while since I did a 60 minute ride. I stayed in my zones for this and I guess that says a lot about my FTP if we never went above a zone 3 and I was over 21 mph. That ride was deceiving though as all the Zone 2 recovery intervals were at cadences of 90-100. Not your typical recovery.
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That was a good one. Yeah those high RPM recoveries are tough. Anything above 85 sucks for me so to 90 to 100 recovery tempos I have to work pretty hard at and don’t feel much like a recovery at all. 
Killer pace as usual man. 957 cal dump will give you some head room for eats today too. 
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Thanks Shane. Yeah, the more I ride the more I genuinely don’t like high cadence. Is this a spin up or a recovery interval? 
That was a good calorie dump alright. For lunch I went to Chick Fil A and splurged on a #1 instead of the usual Cobb Salad with Light Balsamic. (Extra 140 calories) 
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Yep. That high cadence work kicks my ass.
Enjoy the number one. You earned it.
My go to Chikfila splurge is spicy chicken club with pepper jack, add bacon.
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Yesterday’s Cals: 3,200/-300
Garage – Conditioning
Metcon (From Melt Programming)
30 Minute AMRAP
12 Bench Press, 115 lb
8 Pull-ups
8 DB Hammer Curls +8 DB Overhead Press, 2x30 lb
12 BB Front Raises, 45 lb
15 Goblet Squats, 40 lb
10 Calorie Airdyne
5 Total Rounds +15 Cal Airdyne, 342 Cals, 138 BPM
Right Into:
Peloton
20 Minute Pop Ride – Hannah Frankson
6.76 Miles, 20.3 MPH, 296 Kcal, 150 BPM
5 Minute Cool Down Ride
Comments: Good session. I had no real plans for this session except to burn about 600 calories. LOL So I did another split metcon/Peloton ride. Started with a nice, balanced metcon and then hopped on the Peloton for 20 more minutes. In hindsight, it was not smart to do a bunch of Goblet Squats and Airdyne intervals before getting on the Peloton. My legs were smoked. LOL
I couldn’t stay up for the UNCW game but woke up at 2:00AM and saw that they lost. I hate it for them but it was a great year and this community couldn’t be more proud of them. Looking forward to next season! The Heels play at 4:00PM today so hopefully they can make a run in the tournament.
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Nice metcon Trent and a good looking 20 minute ride to follow it up. Definitely not a boring way to crush 600 cals!
Sorry to hear about the women’s team.
Good luck to your boys today.
Our team got crushed by Gonzaga yesterday.
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Thanks Shane. That was the UNCW men that lost. Hoping the Heels can at least make a run though. Yep, I had picked the Dawgs to win this game, for no other reason than it was your team. I also picked BYU for @Friedrich. So far BYU is the only team that won in Round 1. For many years, I would do hours of research only to ball my bracket it up and throw it away after round 1. This year I just said to hell with it and filled it out in about two minutes. I figure if I’m just pissing away $10 then I might as well not waste a lot of time doing it?
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Ah ok. I didn’t realize it was UNC Wilmington you were talking about. I was just assuming it was UNC Women’s. Haha. Shows how much I watch college basketball. 
Good for Friedrich and his BYU team! UGA continues to disappoint with their men’s team. Which is probably why I watch very little college basketball. Once it hits the elite 8 I start to watch.
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Peloton
20 Minute Intervals Ride – Hannah Corbin
6.77 Miles, 20.3 MPH, 253 Kcal, 136 BPM
Gym
Bench
10x135
8x155
6x175
6x175
6x185
SS
Leg Raises
5x12
HS IL Leg Press
10x90 PS
8x115
3(6x135)
SS
Chins
3x8
SS
HS IL Leg Curl
3(8x35 PS)
HS IL Low Row
10x70 PS
8x90
6x105
6x115
6x115
SS
HS IL Bench
12x45 PS
10x50
8x55
LF Leg Extension
10x130
8x150
6x170
Rope Tricep Extension
3(8x52.5)
SS
Pull-ups
3x8
58:00, 463 Cals, 115 BPM
Comments: On Saturday I cleared a path into the woods behind our house. I’m not sure about where you all live, but here the woods are so thick you really can’t walk through it. So I bought a brush clearing attachment for my weed eater and just mowed down everything in my path for a few hours. I was able to cut through everything up to trees that were about 3” thick. I even cut through some of the older rotted trees that had fallen down. At one point I came upon a snake and turned him into spaghetti just like everything else. By the end of the afternoon I was ripping smaller trees out of the ground with my hands and moving fallen trees off the path. I ended up getting about 150 feet into the woods by dinner time. To make a long story short, that was some hard work and my muscles were smoked this morning when I got to the gym. Originally I was going to go heavier but decided to dial it back as there was really no point in wasting a heavy session with a worn out body. Still put in some good work though.
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Yardio is always harder than a workout 
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I don’t envy your yardio workout.
I need to rent a bobcat and clean up my yard where I had a lot of trees cut down and stumps ground. I am debating doing it myself but I have visions of me ending up in my creek with a rented bobcat.
What kind of attachment does your weed eater have that will take out little trees?
I need one of these.
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You are absolutely right!
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Thanks Shane. Yeah, a Bobcat would have been a nice option. Part of my work was cutting the vines that are overtaking the trees, so I’m not sure if I could have done that with a Bobcat, but I’m sure that would work great for brush and tree removal. We have a bunch of Virginia Creeper, Muscadine grapes and Poison Ivy growing all over the place. That was one thing I miss about living further inland is that the forests were much easier to walk through. I uploaded a video to Youtube below. Clearly I need a bulldozer and chain saw to do the job right. Had to do a lot of turns to work around large trees, downed trees, root balls, etc.
I used this attachment for my Ryobi weed eater. It was worth every penny!
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Looks like a lot of hard work. You need to get a dirt bike for that super sweet dirt bike trail you just made.
That attachment is nice! In that link another cool attachment is that yard rake. Those things are freaking sweet.
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A dirt bike? Believe me, I wouldn’t be out there clearing poison ivy if I could afford a dirt bike. I was talking to a lady at the gym about it this morning and she said, “you know, there are a lot of good laborers (that is a more politically correct word than she used ) out there that you can pay to do work like that.” I said, “Ma’am, I’m the only laborer that I can afford right now.” That’s a cool looking attachment for cleaning off the patio. 
3 Likes
Yesterday’s Cals: 2,800/-300
Peloton
45 Minute 80’s Ride – Denis Morton
Total Output: 541 kj
Calories: 671 kcal
Avg Cadence: 79 rpm
Avg Speed: 21.3 mph
Distance: 15.96 miles
Avg Output: 201 watts
Avg Resistance: 52%
2,246/25,693
151 BPM
Comments: Have to go to Duke today so I woke up at 4:00AM to get this in. Good ride. Time to hit the road.
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Great job Trent! Early morning ride FTW. Way to get it done man!
Duke?!? 
Stay out of trouble over there. I don’t want to see you on the news tonight.
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Ha ha, thanks Shane. Nah, I grew up a Carolina fan but also have a lot of respect for Duke. If either of my kids got in to that school I would be over the moon (and would have to go rob a bank to pay for it…) As I walked around there today I was like, “Yeah, every one of these kids is probably smarter than anyone that I ever knew.” The campus is gorgeous too.
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I am sure Duke’s campus is really nice. Good to hear you made it out of there without any issue. 
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