Ha ha, thanks man. I have to say that it felt really good to be doing some bicep curls and tricep extensions while on creatine. I haven’t done those in a long time as I was prioritizing stuff for Murph. Hoping to be getting tickets to the gun show here soon. 
1 Like
Yesterday: (Not enough time to log/post)
Peloton
20 Minute Climb Ride – Emma Lovewell
7.06Miles, 21.2 MPH, 245 Kcal, 134 BPM
Gym – Legs
Cybex Squat Press
12x180
12x230
12x270
SS
Knees to Elbows
3x10
LF Leg Extension (One Leg)
12x50
10x60
8x70
SS
LF Leg Curl
12x130
10x150
8x170
Hip Adduction
3(10z210)
SS
Hi Abduction
3(10x190)
Dyna Body Squat
3(10x140)
29:00, 205 Cals, 110 BPM
Today:
Yesterday’s Cals: 3,500/-
Conditioning:
Metcon – From Melt Programming
22-16-10-4 Reps for Time of:
DB Goblet Squats, 40 lb
Airdyne Calories
Alternating DB Single-Arm Hang Clean & Press, 40 lb
V-Ups
DB Single Bicep Curl, 40 lb
17:20, 190 Cals, 132 BPM
Peloton
15 Minute Rolling Hills Ride – Olivia Amato
5.34 Miles, 21.4 MPH, 206 Kcal, 144 BPM
Comments: Just enough time for some conditioning this morning. Check.
5 Likes
Heck of a leg day yesterday Trent. 
Nice metcon and a couple very fast peloton rides.
1 Like
“8xBW+30 (PR)” good work!
1 Like
Yesterday’s Cals: 2,800/-200
Garage – Conditioning
Metcon – From Melt Programming
4 Rounds:
10 Pull-ups
16 DB Single Arm Hang Clean & Jerks
15 Goblet Squats
5 Burpees
20 Cal Airdyne
23:45, 250 Cals, 129 BPM
Gym – Push
HS IL Bench
12x45 PS
12x50
12x55
SS
Pull-ups
3x8
HS IL Shoulder Press
12x45 PS
12x50
12x55
SS
Toes to Bar
3x8
Smith Shrugs (First time in a long time)
3(10x135)
SS
Arsenal Side Lat Raises
3(8x40)
Incline DB Bench
3(8x60’s)
SS
Front DB Lat Raises
3(8x20’s)
Rope Tricep Extensions (To Failure)
15x35
12x42.5
9x50
47:00, 323 Cals, 105 BPM
Comments: Good session. That metcon was probably a little much before this session but it’s a high volume week so I guess it doesn’t matter that much. Solid work and enjoyed hitting some exercises that I haven’t done in a while. The gym was almost empty so I was able to superset things pretty easily. Done.
6 Likes
Nice workout Trent. How did you like those smith shrugs?
1 Like
Thanks Shane. I liked them. I did them with the bar behind me as I feel like that works better on the Smith machine. I usually don’t do these as I seem to recall they have given me neck pain in the past? We’ll see if anything has changed.
2 Likes
Yesterday’s Cals: 2,700/-300
Peloton
45 Minute Power Zone Endurance Ride – Olivia Amato
Total Output: 627 kj (PR)
Calories: 717 kcal
Avg Cadence: 84 rpm
Avg Speed: 22.6 mph
Distance: 16.91 miles
Avg Output: 232 watts
Avg Resistance: 52%
Avg HR: 157 BPM
Leaderboard: 697/14,829
5 Minute Cool Down Ride
Comments: Hell yeah…. I had no plans to PR that ride. I was feeling good. My legs felt nice and fresh. I looked down about halfway through and was only 15 kj behind my PR pace so I upped the pace a little bit and rode a Zone 4-5 for almost the entire second half of the ride. Ended up beating my previous record by a little under 10 kj. Great way to start of the day. That’s good because I had been thinking that I’ve been slacking on the cardio since Murph. Felt good to put the pedal to the metal again.
5 Likes
Dang man. That’s a crazy pace for that ride. Heck of a PR man. 
1 Like
Thanks man!
1 Like
Accidentally posted this in Harry’s journal. 
He would never post pathetic numbers like this…
Yesterday’s Cals: 3,000/-300
Garage – Conditioning and Pull-ups
Peloton
20 Minute 90’s Ride – Ben Alldis
7.03 Miles, 21.1 MPH, 258 Kcal, 138 BPM
Right Into:
Metcon – From Josh Bridges
12 Minutes As Many Reps as Possible:
10 Power Cleans, 75 lb
10 Bench Press, 115 lb
6 Rounds, 147 Cals, 142 BPM
Pull-ups
8xBW
12xBW
12xBW
12xBW
SS
Leg Raises
4x12
10:00, 83 Cals, 118 BPM
Gym – Pull
HS IL Row
12x90 PS
12x100
12x115
Barbell Shrugs (Behind)
10x135
8x165
6x185
SS
Chins
3x8
HS IL High Row
3(8x115 PS)
SS
Pendulum Incline Press
3(10x45 PS)
LF Plate Loaded Bicep Curl (Single Arm)
8x20
7x25
5x30
SS
DB Reverse Lat Raises
3(10x30’s)
LF Back Extensions
3(8x170)
44:00, 292 Cals, 106 BPM
Comments: Good session. Tried to do some extra conditioning this morning. I was drenched by the time I left my garage. Then went to the gym and kept right on cruising. Done.
Yesterday I saw a stat that said that, as of this month, we are now closer to the year 2050 than we are from the year 2000. So for me, that means I am closer to the age of 70 than I am from the age of 20. At first that was a pretty negative thing to read. Then I thought back to when I was 20. Of course, I’m smarter and wiser now than I was then. Fitness-wise, despite lifting weights, running and riding my bike back then, I would say that I’m actually in better shape now than I was then, and by a pretty good margin.
So, do I expect that trend to continue? Well, no. But if I can stay the course, keep doing strength training and conditioning (and hopefully with no serious health problems), I think that the decline will be a much flatter and longer curve than it would be otherwise. @hel320 is out there doing things at 70 that I can’t do now, so I will continue to look to him for inspiration. 
4 Likes
Nice workout Trent!
That is funny you dropped it of in Harry’s journal. I am sure he didn’t mind.
Nice perspective on the future. I am definitely not in as good as shape as I was as 20, but I have stayed in better shape in my 40s than I did in my 20s.
As long as we have guys like Harry out there to inspire us we should be alright. 
1 Like
Thanks Shane. Yeah, had to get that out of Harry’s journal so people didn’t start to think he was falling off…
I would say that I had less injuries and issues in my 20’s and trained to the best of my knowledge and ability at the time, but I am way more focused and driven now. I think I’m better shape now because back then I saw cardio is something you just did a little bit of here and there. I would go run a few miles, etc. but didn’t really push it and I never kept track of anything. I trained just to train, with no real goals in mind. I’m sure if you asked 20-year old me to do Murph, I would have been able to do it, but I honestly think I would be faster at it now.
Yep, folks like Harry are just inspiring. That’s all there is to it. We are very fortunate to have them around.
1 Like
Anybody would be proud of your numbers. They show a very high level of physical conditioning that few of any age can achieve. Fell free to post on my log anytime you want. As for your closer to 70 than 20 I remember when I realized I’d spend more of my life out of the miltary than in. I was 60 then.
3 Likes
Thank you for the kind words. I don’t get too bogged down with age/dates/etc. It is all relative. What we do with our time is way more important than how much time we have. That must have been a heck of a realization about your time in the military. Especially having it at 60. Thank you for posting in here and inspiring all of us to keep getting after it!
2 Likes
Peloton
20 Minute Rolling Hills Ride – Denis Morton
6.72 Miles, 20.2 MPH, 232 Kcal, 130 BPM
Gym – Legs
HS IL Leg Press
8x115 PS
6x135
4x160
4x180
4x190
HS IL Leg Curl
10x35 PS
8x40
6x45
SS
Toes to Bar
3x8
Cybex Squat Press
8x270
6x320
4x360
4x410
4x410
SS
Push-ups
3x20
Hip Abduction
3(8x210)
LF Leg Extension (Single Leg)
10x60
8x70
6x80
Nautilus Glute Thrust
10x140
8x180
6x230
SS
Captain Chair
3x10
Hip Adduction
3(8x210)
53:00, 360 Cals, 103 BPM
Comments: Had a lot of fun this weekend. Lots of pool beers and we had 6 families over for dinner on Saturday night. I ended up cooking: a tri tip, several marinated chicken breasts and about two dozen marinated steak tips. Cooked all of it at the same time on the Green Egg after having pool beers all afternoon. Fortunately, the meat came out fantastic and everyone was happy.
Session: Started on the Peloton and then went to the gym and did legs. I’m having some patella tendonitis, which has been coming and going since setting that 45-minute Peloton PR last week. I might need to take it easy and stay in the saddle for a while to let that calm down. Good session though. I’m going “heavy” this week so worked up to some sets of 4 reps. Done.
6 Likes
Sounds like a great weekend of pool time, good food and friends. 
Sorry to hear about the tendonitis. At least with the Peloton in the saddle is still a great option to get in some decent cardio.
2 Likes
Yesterday’s Cals: 2,900/-100
Peloton
45 Minute Power Zone Rock Ride – Denis Morton
15.75 Miles, 21 MPH, 629 Kcal, 145 BPM
Comments: That’s it. Heading to Durham and back today.
5 Likes
Killer pace Trent! Safe travels!
2 Likes
Yesterday’s Cals: 2,900/-100
Garage
Metcon – From Josh Bridges
20 Minutes as many reps as possible:
10 Snatches, 65 lb
20 Reverse Lunges
20 Calorie Airdyne
16 Goblet Squats, 40 lb
4 Rounds in 22:00, 275 Cals, 146 BPM
Gym – Push
Flat DB Bench
8x70’s
6x75’s
4x80’s
4x85’s
6x90’s (Hell yeah…)
SS
Leg Raises
3x12
HS IL Shoulder Press
8x45 PS
6x55
4x65
4x70
6x75 (Hell yeah Let’s keep going…)
5x80
4x85 (Hell yeah…)
SS
35 lb Plate Front Raises
3x10
Pendulum Incline
3(8x70 PS)
SS
Barbell Shrugs (Behind)
10x185
8x205
6x225
CGBP (Feet Up)
12x115
10x135
8x155
SS
DB Side Lat Raises
3(10x15’s)
56:00, 368 Cals, 104 BPM
Comments: Good session. Started off in the garage with a leg-intensive metcon, then changed shirts and went to the gym. Lots of pressing with some good accessory work. I really wanted to try 95’s on Flat DB Bench but was not sure I could get the initial lift and it was really crowded over there so I went for more reps on my last set of 90’s. Really I should start doing that regardless. HS Shoulder Press was feeling strong too so I added some extra sets there. The last set or two were probably PR’s but I don’t track that lift. Hoping to do Pull tomorrow, then conditioning on Friday.
6 Likes