Comments: Good session. I tried to do a metcon in the garage but my leg DOMS was so bad from Monday that felt like I was going to pull a hamstring so I gave up and did the Peloton instead. Got two rides in while I waited on my wife to get back, then went to the gym. Solid pressing, chest and shoulder work. I’ve decided that since I’m not doing squats or deads anymore, I might start tracking some other lifts for PR’s. I’ll probably track lifts like: Flat DB Bench, Incline DB Bench, Arsenal Shoulder Press and maybe a few others. Hopefully that won’t be too cumbersome. I keep feeling like I’m PR’ing sets but don’t remember for sure. I will try….
Nice workout Trent. Crushed some miles on the Peloton in a short amount of time.
I wish I had never sold my Rogue Echo Bike. I hardly ever use my rower anymore. I might sell it and pick up another Echo Bike. It is hard to make yourself use the rower when the Peloton, for time, crushes so many more cals.
Good idea to try to beat the notebook on some of those main staples in your workout.
Thanks Shane. Agreed. If I had to choose between a rower and the Peloton I’m choosing the Peloton 10/10 times. Shoot, you could break both of my legs and I’m going to find a way to pedal the Peloton with my hands instead of using the rower.
Completed the round of 2.0 Mile Bike/16 Reps in 42:30, 510 Cals, 142 BPM. Then stopped for 15 minutes to take my son to swim practice. Came home and finished the rest in 14:00, 167 Cals, 142 BPM
Comments: Good conditioning session. I borrowed this one from Melt Programming and made it harder and longer. Had to stop and take my son to swim practice, then came home and finished up. Done.
Peloton
20 Minute Rolling Hills Ride – Jess King
7.50 Miles, 22.5 MPH, 274 Kcal, 143 BPM
Garage – Pull-ups and Accessory
Pull-ups
8xBW
10xBW
5xBW+25
5xBW+35
5xBW+50 (PR)
SS
DB Rear Lat Raises
3(10x30’s)
SS
Reverse Lunges
3x20
SS
Leg Raises
3x15
21:15, 181 Cals, 121 BPM
Gym – Pull
Dual Pulley Row
9x60
7x70
5x80
5x85
5x90
LF Back Extension
10x170
8x190
6x210
Rack Supported DB Rows
10x80 Per Arm
8x90
6x100
SS
Toes to Bar
3x8
Dual Pulley Pull Down
12x60
10x70
8x80
SS
Straight Arm Pull Downs
12x20
10x27.5
8x35
EZ Curls
12x60
9x70
6x80
36:00, 247 Cals, 105 BPM
Comments: Ate a donut before this session so there went half of those calories right out of the gate… Still managed a PR on pull-ups. Wanted to go for 5x55 but after doing 80 pull-ups yesterday 50 was all I had in the tank. Good session overall. Went to the gym and did lots of stuff that I don’t normally do so that works. Done.
Hell yeah man! Nice PR on those pull ups. Like you said, you did 80 pull ups yesterday and still hit a PR today. Very impressive! Maybe, like pizza, donuts are anabolic.
LF Leg Extensions (Each Leg)
10x60
8x70
8x80 (Max Reps)
6x90 (Max Reps)
4x100 (Max Reps)
SS
Calf Raises (Each Leg, Unweighted)
3(8 Per Leg)
50:00, 320 Cals, 102 BPM
Comments: Good session despite having way too many pool beers yesterday evening. Our neighborhood had a pool party yesterday evening with a band, food truck, etc. It was a good time but I was feeling rough this morning. Still got up and got after it. Started with a bike ride and then went to the gym and hit legs. It occurred to me that for some reason I’ve been doing almost all sets of even numbers for many years. So, I’m doing some different rep schemes now. This week I’m doing 7-5-3-3-3 on my main strength lifts. I’m also doing more sets on accessory lifts and am doing some of those sets for max reps. Good stuff…
Funny Story: Friday night, a bunch of us were up at the pool cutting loose after a long week. Me and a few of the dads started a competition to see who could swim the furthest underwater without taking a breath. I went last and the guy who went before me dove in and swam a lap and a half before coming up for a breath. I was at least 6 beers deep at the time and it was nearly dark. I was in the water with my back up against the wall staring down at the other side of the pool. In my mind I was telling myself I’m pushing off (not diving in), swimming to the other side and back to this wall “or I’m gonna die trying”. LOL Well, I did manage to make it down and back without taking a breath, but that last half a lap got pretty blurry. When I came up my heart was beating so hard that I could feel my head moving back and forth. Of course, everyone was cheering but I don’t think anyone knew how close to blacking out I was. Oh well, it was a heck of an accomplishment, but I should probably start working up to that more regularly before trying it again. It was fun and I didn’t die so I guess that’s a win.
Peloton
45 Minute Power Zone Ride – Matt Wilpers
Total Output: 656 kj (PR)
Calories: 686 kcal
Avg Cadence: 81 rpm
Avg Speed: 22.9 mph
Distance: 17.17 miles
Avg Output: 243 watts
Avg Resistance: 55%
Leaderboard: 639/20,472
Avg HR: 152 BPM
Comments: Was not expecting to get a PR today as my legs didn’t feel fresh at the beginning of the ride. I guess I got into a groove though as the last half of the ride I was in zone 4 or higher. Ended up with a PR of about 15 kj. I’ll take it. Off to Durham/Raleigh.
Comments: Good session. My stomach has been feeling a little off all day but still managed to get a good session in. Started with an easy Peloton ride then went to the gym and put up some respectable numbers (at least for me). I took a page out of Liftrunbang’s book and decided to go heavy on machines today as IMO doing really low rep sets with free weights can get dicey. I’m pretty sure I’ve never gotten 2 PPS on either HS IL Bench or Shoulder Press so I’ll take it. Also, I haven’t done DB pullovers in decades so I’m sure I’ll be feeling that. Finished with some max reps sets on accessory lifts and then did some single-arm tricep extensions after reading about some of you doing them. Good session. Hoping to do Pull tomorrow and then look like a Greek god at the pool on Friday. J/K
Very respectable numbers today Trent. I am not sure I have ever hit 90 per side on the HS shoulder press either. Solid DB bench numbers after all that machine work too.
I always forget about DB pull overs.
That was a heck of a push session. Go show those other dads at the pool how its done.
Incline DB Curls (Max Reps Per Arm)
6x35’s
6x35’s
8x35’s (Hell yeah…)
SS
Strict Toes to Bar
3x6
SS
Pull-ups w/ Chain (Max Reps)
6
6
5
Cable Rope Bicep Curls
3(8x47)
44:00, 298 Cals, 104 BPM
Walk Home from the Gym: 1 Mile
Comments: Good session. Took the day off today so I took my time on this one. Started with a Peloton ride and then hit a nice Pull-up PR in the garage. My previous best of 60 lb had stood for over 10 years so it felt good to make some old man gains this morning. After that, I walked to the gym and put up some more good numbers there. Then walked home. I will probably take tomorrow off because of the holiday. Hope you all have a great 4’th!
Definitely feeling the DB Pullovers. Give them a shot!