I am sure man. Your zone 4 is probably my zone 7.
Those max rides are for lunatics anyway. 
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Ha ha, I don’t know about that. My Zone 3 is about 23.0-24.0 MPH. On fresh legs I can maintain that for a while, but I definitely would NOT consider it, “threshold intensity,” or “a pace I can maintain for an hour.”
Yesterday’s Cals: 2,300/-1,000
Peloton
20 Minute Climb Ride – Emma Lovewell
7.18 Miles, 21.5 MPH, 279 Kcal, 144 BPM
Gym
Hip Adduction
3(10x190)
HS IL Leg Press
10x90 PS
10x115
10x135
10x145
SS
HS IL Leg Curl
3(10x35 PS)
Arsenal Shoulder Press
10x35 PS
10x40
10x45
10x50
SS
Pull-ups
10
10
10
10
LF Hip Abduction
10x170 (Weird Hip Pain. Stretch, Lower the Weight)
10x150
10x150
LF Back Extension
3(10x150)
LF Lat Raise
3(10x50)
SS
Dips (With Chain)
3x10
Reverse Pec Deck
3(10x110)
Pull-ups
3x10
SS
Cable Handle Front Raises
3(10x12.5 Per Arm)
63:00, 458 Cals, 112 BPM
Comments: Good session. Solid climb ride and then went to the gym. More reps of 10. Done.
Cholesterol: Last week I had a doctor’s check-up and was told (again) that I have high cholesterol. I say again because it has been high for over 10 years now. Anyway, it is not really any higher than it was back then, but for some reason my doctor prescribed me to a statin. This is hereditary (from my mother). She has had terrible side effects from statins and has never been able to take them regularly. Anyway, I have zero family history of heart disease or stroke so I don’t plan on taking the statin. I will try to make some dietary changes and see if I can get it down. I was curious to know if any of you have had high cholesterol and what you did about it?
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Nice work Trent!
As far as cholesterol goes I would want to my Dr to order an Advanced Cholesterol panel. Apo B, Apo little A, etc. The density of the cholesterol is important. Just saying it’s high isn’t telling the whole story. VLDL, or very low density is the kind you don’t want. This is the cholesterol that gets stuck in the arterial walls. Big fluffy cholesterol, if high, isn’t nearly as bad.
Things I take for mine:
-
Statin, Statins, from what I understand, help lower the cholesterol that your body makes. I take Rosuvastatin. This allows me to exercise and doesn’t have the extreme soreness that I got when taking a prior statin.
-
Ezetimibe. This works in conjunction with my statin in that it blocks the uptake of cholesterol I absorb from foods I eat. It might be a good route to take prior to a statin to see how much a difference it alone can make. It’s not expensive and is commonly used.
-
Fish oil. I take a shit load of it. 4000 MG per day.
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Metamucil. Teaspoon before meals.
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I am not suggesting this happens to everyone who takes a statin. I am certainly not a health care professional. My own experience taking statins resulted in muscle soreness and fluish type side effects. I even had to stop strength training while I was on them. The DOMS put me on the couch after workouts. I also experienced the flu like feeling. I tried ibuprofen, ice baths, dry saunas, aspirin, nothing worked. A former co-worker in California had such a bad reaction to statins that she is receiving treatment for continued post statin reactions. Unfortunately I do not remember the terminology. I am no longer on a statin and have not been. Last blood test my cholesterol (sp) was rocking. If I watched my carb intake I know my cholesterol and triglyceride count would take a nose dive. Again, this all applies to me. But statins were a bummer for me.
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Thanks @shaneinga and @Friedrich.
Shane: I think I’ve had that advanced test before, but can’t find record of it. The results of that test were good, from what I recall, which is probably why my former doctor never worried about my cholesterol after that. Need to get that done at my current doctor. I’ve been taking 2,400 MG of Fish Oil already but will up it to 3,600. I already take Metamucil once per day after dinner too. If need, be I will dig up your recommendations on the statins. 
@Friedrich Thanks for that information. To sum it up, it sounds similar to what I’ve heard before from others. The statins have very bad side effects for a lot of people and if I end up needing them I’m going to have to get one with minimal side effects (which seems unlikely). Thank you!
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Yesterday’s Cals: 2,800/-
Metcon (From Josh Bridges)
AMRAP in 20 Minutes of:
20 Calorie Airdyne
10 Single-Arm Devil’s Press Right Arm, 40 lb
10 Goblet Squats, 40 lb
10 Single-Arm Devil’s Press Left Arm, 40 lb
3 Rounds, 240 Cals, 142 BPM
Peloton
20 Minute Pop Ride – Hannah Corbin
6.86 Miles, 20.6 MPH, 281 Kcal, 144 BPM
Comments: Just doing some conditioning in the garage. Big day today. I have some guys driving down from Raleigh to talk to me about a new position. Hoping it is a good fit.
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Nice work today Trent!
Good luck today!
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Yesterday’s Cals: 3,500/+300
Metcon
Complete the following for time:
1.5 Mile Bike
5 Rounds of:
20 Push Press, 85 lb
5 Pull-ups
3 Mile Bike
5 Rounds of:
20 Squats, 85 lb
5 Pull-ups
4.5 Mile Bike
5 Rounds of:
20 Sit-ups
5 Pull-ups
6 Mile Bike
5 Rounds of:
20 Bench Press, 85 lb
5 Pull-ups
1:28:38, 918 Cals, 128 BPM
Comments: I thought this was going to take an hour. Woops… I based this off of a metcon I saw on IG by oaconditioning. I did biking instead of running and actually cut the distance in half. So this would have taken more like 2:15:00 to complete if I had done all of the biking. There were no pull-ups in it though so I plugged those in. Not that hard, just long. Done.
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15 miles and a ton of full body work. Solid!
Great effort today Trent!
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Thanks Shane. The workout that I based it off of had like 12 miles worth of running. So a more legit conversion to the bike would have been 30 miles of biking. I wish I had that kind of time… 
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We are leaving for the mountains today so I might be off the grid a little for the next few days. Hope you all get after it! 
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I expect to see some kind of crazy mountain metcons. 
Have a blast man!!
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Enjoy!
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It was a great trip to the mountains. My parents in-law rented a very large and luxurious Airbnb home up in Asheville. My SIL and her family came in from Australia and my wife’s aunt (not sure what that term is?) came in from Paris. We visited Biltmore Estate and Sierra Nevada brewery, as well as downtown Asheville. I wanted to get at least one workout in that week, but ended up going over to MIL/FIL’s house to work on their fence, which was leaning due to improper installation and damage from hurricane Helene. My BIL, SIL and I ended up digging around a dozen or more of the fence posts, installing additional support, and pouring additional concrete to correct the fence leaning.
On Friday, after a full week off, I decided to get an actual workout in. I walked out to the pergola at the rear of the property and did the following:
Vacation Metcon
EMOM for 20 Minutes:
5 Pull-ups
10 Push-ups
15 Squats
20 Minutes/Rounds, 290 Cals, 170 BPM
That is the middle of Murph (so Murph without the running). I have to say it hit like a ton of bricks after a week off. LOL The next day I drove us home (6 hours) and when I got out of the car I almost fell out into the driveway from the leg DOMS. I haven’t had DOMS like that in a good while and they didn’t really feel better until this morning. Anyway, here are a few pics:
This is where I did the metcon on Friday. I did the pull-ups from this pergola.
This was our family in front of the Biltmore Estate. The guy who took our photo did a cool panoramic.
Anyway, glad to be back and will catch up on the journals soon!
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Peloton
20 Minute Rolling Hills Ride – Ben Alldis
7.31 Miles, 22 MPH, 283 Kcal, 145 BPM
Gym – Whole Body
LF Leg Extensions
10x110
10x130
10x150
LF Leg Curls
10x110
10x130
10x150
Flat DB Bench
12x60’s
10x65’s
8x70’s
6x75’s
SS
Bench Supported DB Rows
12x60’s
10x65’s
8x70’s
6x75’s
SS
Leg Raises
4x12
SS
Goblet Squats
4(15x35 lb)
HS IL Leg Press
12x90 PS
10x115
8x135
6x160
SS
Flat DB Bench (Max Reps 2x55 lb)
20
17
15
15
Hack Squat (Rack Only)
3(10xRack)
SS
Pull-ups (Max Reps)
12
10
10
56:00, 523 Cals, 125 BPM
Comments: Ate like absolute crap last week on vacation, so I have no doubt that I’ve gained a few pounds. Decided to put the pedal to the metal as I have some serious ground to make up and am only a month out from Murph. Good session this morning. Plenty of solid sets and supersets. Done.
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Nice vacation write up Trent. How was the area after the hurricane? It looks like the Biltmore is pretty much good, and that photo of the family in front of it is great!
That is funny about the car ride after the metcon. I usually am about to fall over getting out of the car after a long ride, let alone doing it on some sore legs.
Fence mending sounds too much like work to be a vacation. 
Good on you guys for helping the in laws out to mend their fence. 
Looks like you jumped right back into it. 22MPH pace on that ride. Woot. That’s fast!
Great job on that fullbody session too man. Those DB presses are heavy. Legs look like they were blasted on that workout too.
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Thanks Shane. The area is still heavily damaged form the hurricane. In my in-laws’ neighborhood there are still lots of trees down and several homes are uninhabitable. Biltmore Village is still devastated. The Starbucks that was right outside the gate house is completely gone. The Moe’s and another restaurant are barely standing up. Several other buildings are currently under repair from about 10 feet of water damage. As you mentioned, the Biltmore itself had almost no damage. The area of the property down by the French Broad River flooded extensively, but looks pretty decent now.
Thanks on the workout. It felt great to get back to it today!
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That’s sad to hear. Such a beautiful part of the country too. Good to hear they have got areas of it mostly cleaned up.
Good to have you back.
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Yesterday’s Cals: 2,700/-600
Peloton
45 Minute Power Zone Ride – Matt Wilpers
Total Output: 558 kj
Calories: 728 kcal
Avg Cadence: 81 rpm
Avg Speed: 21.5 mph
Distance: 16.15 miles
Avg Output: 207 watts
Avg Resistance: 51%
2,789/26,342
160 BPM
5 Minute Cool Down Ride
Comments: Good ride. Didn’t sleep well last night and yesterday’s lunch hasn’t been kind to my stomach… Still managed a decent ride. Done.
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