TM79's Training Journal

Training Over 35 Lifter
281

BW: 176.2
Yesterday’s Net: -200

Warmup: LISS – 15% Incline
1 Mile, 20:00, 250 Cals

Accessory
8 RDL’s, 115 lb
8 DB OHP, 2x40 lb
8 Barbell Rows, 115 lb
8 Back Extensions holding a 25 lb plate

Stats: 12:32, 146 Cals, 133 BPM

Conditioning: Metcon
Complete as many rounds as possible in 20 minutes of:
10 toes-to-bars
20-calorie LISS
30 push-ups
20 box squats
10 pull-ups

Stats: 3 Rounds, 264 Cals, 151 BPM

Comments: There is a big wave out there this morning but I might wait until lunch to go surf. The wind is supposed to turn more offshore in an hour or two and I need to makeup my accessory and metcon from earlier this week. Yesterday I could feel a real lack of conditioning when I was out surfing. I skipped my run last week due to the toe injury and subbing in surfing is not exactly a good sub for high-intensity conditioning. It is a better sub for interval training where you have 1-2 minute bursts of high intensity output followed by 5 minutes of sitting on your ass. Gotta keep that conditioning up.

Accessory: Pretty manly circuit on that one.

Metcon: Definitely got some conditioning in this morning.

Have a good day!

3 Likes
282

Solid metcon and conditioning day Trent.

I hear you on Cam. I felt the same way about Vick. He had all the talent in the world but lacked the leadership and work ethic to be great, which Vick has now admitted himself.

I said interesting, I didn’t say it was going to be good. :joy::joy:

283

Saturday:

Surfing – Access 35
1:15:00, 508 Cals, 112 BPM

Run – Outdoor – Paved
5K, 26:16, 8:28 Pace, 398 Cals, 166 BPM

Comments:
Surfing: My buddy Davis texted me Friday night and said he was planning to go surf at dawn on Saturday morning. I loaded up the van and texted back that I would be there. Saturday morning I got up at 5:00AM and was on the beach by 6:15AM, right before sunrise. I paddled out on the longboard at Access 35 and caught some fun waves with only two other guys out. Davis ended up sleeping in…

Run: I got out of the water about 30 minutes early, walked back to the car and changed into my running clothes. Then busted out a 5K and headed home. Decent pace after an hour surf session. It is flat as a pancake though…

2 Likes
284

Davis is going to have a hard time living that one down. LoL.

Solid pace on that run after the surf session.

Cam came out looking decent and your boys got a win. The Falcons are a freaking embarrassment!

285

Ha ha. To make matters worse, I was texting him at 6:30AM telling him to bring his long board instead of the short board. He texted me back and said to stop texting because I was waking him and his wife up. :sweat_smile: Dude never showed up and then texted me back like 4 hours later and said he waited on the tide to turn around… I’m like, “Oh, cool. Thanks for talking me into getting up early and then ghosting me this morning.” :fu:t2: :fu:t2: It was still a fun session so I’m glad I went.

Yeah, I almost had a heart attack last week when I heard he was coming back. As much as I don’t like his attitude, he does bring energy to the team and it was good to see them out there fired up and having fun. They sure whooped up on the Cardinals but they didn’t have Kyler Murray. It’ll be interesting to see how things go for the remainder of the season. Having CMC back and a (now) mobile QB will definitely help makeup for our sorry ass O Line.

I saw that the Flacons got destroyed yesterday. My bet is there are about to be some changes in the organization down there.

286

BW: 175.2 (Woo hoo!!!)
Yesterday’s Net: +300

LISS – 15% Incline
1 Mile, 20:00, 250 Cals

Week 6
Box Squat
12x115
12x135
12x155

Bench
12x115
12x135
12x155

Stats: 17:00, 139 Cals, 116 BPM

Accessory
4 Rounds:
8 Goblet Squats, 80 lb
6 Ring Dips
8 Ring Rows
5 4-Count Flutter Kicks

Stats: 6:05, 71 Cals, 134 BPM

Conditioning: Intervals/Sprints
2 Rounds while wearing a 20 lb Weight Vest:
2 Rounds of Cindy
(1 Cindy Round = 5 Pull-ups, 10 Push-ups, 15 Squats)
200 Meter LISS

Stats: 10:00, 143 Cals, 157 BPM

Comments: Glad to see 175 back on the scale (finally). All that surfing last week paid off. Ha ha… Final week of this cycle. Feel like I’ve been fighting whatever our kids have. My son has had a fever off and on all weekend. Hoping for the best.

Strength: Good ole reps of 12 FTW. Never fails to get the heart rate up. Those squats sucked. My legs were still tired after that surf session and run on Saturday. Got ‘em done though.

Accessory: Love that combo.

Intervals/Sprints: Quick and deadly.

Have a good day!

4 Likes
287

Solid set of 12s Trent. Congrats on the weight loss as well. Conditioning doing 2 rounds of Cindy will definitely get it done man. Nice workout.

Hopefully you can dodge the ebola. My son brought it home last week. I was lucky and only had a minor cold.

288

Thanks Shane. That was 2 Cindy rounds plus 200-meter LISS while wearing a weight vest. :face_vomiting: My daughter had a fever early last week and then ended up with a minor cold. My son had a fever off and on all weekend and now has a cold. Ironically, due to covid last year, I don’t think he has had a cold before and he is now 2.5 years old. :sweat_smile: From the way he goes nuts about it you would think it was Ebola… Yesterday I kept trying to give him some tough love and tell him it ain’t so bad and this is going to happen from time to time. Also tried to teach him how to wipe the snot off of his face himself and he didn’t seem that interested. What can you do? :thinking:

1 Like
289

BW: 176.0
Yesterday’s Net: -100

LISS – 15% Incline
1 Mile, 20:00, 250 Cals

Week 6

(Superset)
Hex Deads
12x165
12x185
12x205

Overhead Press
12x65
12x75
12x85

Pull-ups
12xBW
12xBW
12xBW

Stats: 13:11, 135 Cals, 127 BPM

Accessory
10 Floor Glute Ham Raises
One Set of 65 lb Overhead Press for Max Reps: 25
10 Straight Bar Curls, 65 lb
20 Back Extensions
10 Floor Glute Ham Raises
8 Overhead Press, 95 lb
One Set of 95 lb Rows for Max Reps: 22
20 Back Extensions

Stats: 7:13, 85 Cals, 135 BPM

Conditioning: Metcon
2 Rounds for time of:
50-Cal. LISS
20 OHP, 65 lb
10 Strict Pull-ups

Stats: 11:55, 163 Cals, 151 BPM

Comments: Not much sleep last night. Our son kept waking up every hour with snot running down his throat, which caused him to cough. Maybe giving him a pillow would help… Last lifting session of this cycle.

Strength: Got through that pretty quickly. 12 reps deads. Gotta hate ‘em…

Accessory: That was a good arrangement. Nice mixture of AMRAP sets and body building-ish movements.

Metcon: Ended up partitioning the OHP and Pull-ups into 2 sets of 10+5. Just trying to get done in time to take the kid to school.

Have a good day!

4 Likes
290

Strong set of 12s on those deadlifts. That will get the heart rate up quick. It always really tough when they cough all night. :frowning_face: Hopefully he gets to feeling better soon.

291

Thanks brother.

292

BW: 177.8
Yesterday’s Net: +100

LISS – 15% Incline
1.5 Miles, 30:00, 375 Cals

Run, Outdoor, Wearing 20 lb Vest
1.45 Miles, 11:43, 8:06 Pace, 179 Cals, 168 BPM

Comments: Ate lunch at this Mongolian place yesterday and crushed two huge plates of food. Sodium central… Feeling tight and stiff after two twelve-repper days. Trying to loosen up and torch some calories this morning with some LISS.

Run: Well, it was bound to happen at some point. That was my “coming out (as a lunatic) party” in the new neighborhood. I was finally like, “you know, I am walking on the treadmill just about every day. Time to GTF out of here and pound some pavement.” Strapped on the weight vest and took off sprinting out of the driveway with short sleeves on (in the 40-degree weather). That was a pretty good pace for wearing the weight vest. Definitely got a few looks from the neighbors. Ha ha ha… :sweat_smile:

4 Likes
293

Time the neighbors know just who runs this street. :sunglasses:

Solid work Trent!

1 Like
294

Ha ha, thanks Shane. Wilmington is a little rougher around the edges than Cary was so I am not the only lunatic in the neighborhood here. At least I am now on the radar of the others. Ha ha…

1 Like
295

BW: 175.8
Yesterday’s Net: -

LISS: 20:00, 264 Cals

Conditioning: Metcon
" Cindy XXX "
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats (Just finished this round as time expired)
30 Pull-ups
60 Push-ups
90 Squats

Note how far you got in 20 minutes
231 Cals, 131 BPM

Comments: Tired this morning. I had 3 solid days of training and did several hours of work on the house yesterday so I think it is catching up with me. My metcon spreadsheet is starting to get pretty sparse, mostly due to recent bad programming over at crossfit. (Or at least bad programming for me) I searched back in the archives all the way back to January 2014, the month I discovered crossfit, and found this variation of Cindy. I looked back in my journal from 2014 and saw that I did a scaled version of this on 1/11/14 as follows:

AMRAP 20 Minutes of:
10 Pull-ups
20 Push-ups
30 Squats

I got 6 rounds in 20 minutes. That was a pretty good showing for being way more out of shape than I am now. I’m sure those squats were high though…

Going to give the Rx version a go this morning.

Metcon: Good one. That one definitely makes you stretch the wings a little. Good results.

3 Likes
296

Wow. That metcon would have kicked my ass. Great job knocking it out Trent. I bet it felt like you needed to turn sideways to walk through doors after all those pull ups.

1 Like
297

Ha ha, thanks Shane. Yesterday’s metcon totaled the following:

70 Pull-ups
140 Push-ups
210 Squats

This morning’s metcon totaled even more (all with weight vest):

100 Pull-ups
200 Push-ups
300 Squats

:cowboy_hat_face:

1 Like
298

BW: 175.8
Yesterday’s Net: +250

Conditioning: Metcon
EMOM for 20 Minutes while wearing a 20 lb weight vest:
5 Pull-ups
10 Push-ups
15 Squats

Stats: 283 Cals, 158 BPM

Comments: Another morning of rage against the treadmill. Ha ha… I only had twenty minutes this morning so I wanted to get the most bang for my buck. I would call that a success. This is the same metcon I did two months ago in our apartment garage and ended up puking everywhere. At least that didn’t happen this morning. I generally finished the work by the 0:45 mark and had about 15 seconds rest before starting the next round.

Honestly, I feel like the calories burned may have been understated by my watch. I’ve run a 5K before in about 4-5 more minutes and burned over 400 calories (at a little bit higher avg. heart rate). Oh well. You win some you lose some… Went to the car wash after this and cleaned the pigsty that is our minivan. Burned some more calories doing that.

Happy Friday!

3 Likes
299

LoL at Rage against the Treadmill. That could definitely be a cover band’s name. Congratulations on not puking!

Definitely a tough looking 20 minutes there Trent. Good to hear you got the shag wagon cleaned up. :sunglasses:

300

Ha ha, thanks Shane. It’s always a good day when you don’t puke. :sweat_smile: The shag wagon is clean, but I’m sure my car has been getting destroyed since trading with the wife… :thinking:

1 Like