Yesterday:
30 Minute House Ride – Jess King
10.91 Miles, 21.8 MPH, 374 Kcal, 135 BPM
Comments: Had to leave early for Durham yesterday so that was all I had time for.
2 Likes
Yesterday’s Cals: 2,800/-200
Peloton
30 Minute 70’s Rock Ride – Hannah Corbin
11.28 Miles, 22.6 MPH, 441 Kcal, 149 BPM
5 Minute Cool Down Ride
Gym – Legs
HS IL Leg Press
12x90 PS
12x115
12x135
HS IL Leg Curl
12x25 PS
12x30
12x35
SS
Split Squats
3(10 Per Leg)
LF Leg Extension (Each Leg)
12x60
10x70 Max Reps
7x80 Max Reps
SS
Calf Raises
3(10 Per Leg)
Hip Abduction
12x170
10x190
10x210 Max Reps
SS
Hip Adduction
12x170
10x150
15x210 Max Reps
LF Leg Press (Feet Narrow)
12x130
10x150
8x170
LF Back Extensions
12x150
10x170
8x190
37:00, 240 Cals, 107 BPM
Comments: Good session. I’ve been doing a lot of lower reps lately so I decided to do 3x12 for my strength work this week. Still trying to push the weight so that I don’t have another rep in the tank on the last set.
Hope everyone enjoyed the 4’th. Our kids (and some other kids in the neighborhood sang the national anthem at our local baseball team’s game on 7/3. Then we were able to get out on a friend’s boat on the morning of the 4’th. That evening we enjoyed the neighborhood fireworks display. Saturday and Sunday we hungout at the pool and went to cookouts in the evening. It was a phenomenal weekend.
These kids have no idea how great they have it. We are truly blessed to live in this wonderful community. 
Shane, thanks for checking on us yesterday. We were fine down in Wilmington but the central part of the state had really bad flooding. I think it ultimately comes down to, if you get 10+ inches of rain really quickly it is going to flood, no matter where you are. I hate it for them though.
6 Likes
Nice workout Trent. Nice volume in those sets. 
Great 4th of July pics man. Boats, friends, and a great fireworks show. Sounds like the perfect weekend.
Glad to hear you guys were ok.
I agree man. It is hard to see all the people going through these crazy weather events.
1 Like
Yesterday’s Cals: 2,800/-400
Peloton
20 Minute HIIT & Hills Ride – Hannah Frankson
7.45 Miles, 22.3 MPH, 258 Kcal, 137 BPM
5 Minute Cool Down Ride
(20 Minute break taking my daughter to swim)
Gym
Assault Bike
2.5 Miles, 7:20, 82 Cals, 140 BPM
HS IL Bench
12x45 PS
12x50
12x55
12x55
Standing DB OHP
12x35’s
12x35’s
12x35’s (Triceps smoked)
Decline Bench (Max Reps)
20x135
12x155
8x175
SS
EZ Bar Front Raises
3(10x40 lb)
Incline DB Bench (Max Reps w/ 60’s)
10
9
9
SS
Smith Shrugs
3(10x185)
Arsenal Side Lat Raise
12x40 (Max Reps)
LF Side Lat Raise (Someone got on the Arsenal machine)
12x50 (Max Reps)
8x70
SS
Captain Chair
15
15
15
61:00, 425 Cals, 105 BPM
Comments: Good session. Started with the Peloton in the garage and then took my daughter to swim on the way to they gym. When we got there it was raining and I had wait for 20 minutes until they decided to go ahead with practice. So I warmed back up on the Assault bike in the gym before hitting a Push session. That Assault bike replaced one of the Titan bikes. It seems to be higher quality but I’m betting the Echo bike is even better. Good push session. Those reps of 12 definitely hit different. Lol
5 Likes
Solid session Trent. Assault bike for 2.5 miles is a heck of a warm up. The Echo bike is a very nice bike. Unfortunately, they hold their value and it’s hard to find one for a good price. Good thing is though, if you buy one you know if you need to you can sell it for a good price too.
1 Like
Yesterday’s Cals: 2,800/-400
Peloton
20 Minute 70’s Ride – Hannah Corbin
Total Output: 327 kj (PR 20 Minutes)
Calories: 307 kcal
Avg Cadence: 81 rpm
Avg Speed: 23.9 mph
Distance: 7.98 miles
Avg Output: 273 watts
Avg Resistance: 57%
Avg HR: 153 BPM
Leaderboard: 117/15,555 (0.007 Percentile)
5 Minute Cool Down Ride
Garage – Pull-ups/Accessory
Pull-ups (All BW)
8
10
12
14
16
SS
Rear DB Lat Raises
3(10x30’s)
SS
Reverse Lunges
3(10 Per Leg)
16:00, 180 Cals, 137 BPM
Gym – Pull
LF Low Row
12x100
12x120
12x140
12x160 (Max Reps)
SS
Leg Raises
3x15
Mag Pull Downs
12x120
10x140 (Max Reps)
7x160 (Max Reps)
SS
Straight Arm Handle Pull Downs
3(10x20 lb Per Arm)
Cable Handle Curls
10x20 Per Arm
12x25 (Max Reps)
9x30 (Max Reps)
SS
Strict Toes to Bar
3x6
26:00, 204 Cals, 113 BPM
Comments: Good session. Woke up feeling really out of it this morning, like maybe I woke up in the middle of a deep sleep cycle, etc. I was frustrated about it so I picked a random 20 minute Peloton ride and just said screw it, I’m going hard on this ride. Ended up with a 20 minute PR, which is a big accomplishment for anyone who has ridden a Peloton for a decent amount of time. (The FTP test is the benchmark test to test your maximum output on the Peloton and that is a 20 minute test.) So it is very rare to set a PR on a 20 minute ride that isn’t an FTP test. Pretty pumped about that.
From there I did some pull-ups and accessory work, then went to the gym and did some more pull work. I walked in and there was no one on the cables so I did an entire session of mostly cable work. I was about to do one or two more exercises when one of the trainers walked up and asked if I had any jumper cables to help out a guy in the parking lot. I ended up calling it a day and went and helped that guy get his car started. He was a nice dude and he actually manages a few of the high end restaurants in town. Small world. Anyway, planning to hit a metcon tomorrow morning. Hope everyone has a good day!
5 Likes
That is a nutty PR to get on the Peloton. You have definitely made huge gains on it from where started. You leave me way in the dust now.
Gym session was no picnic either.
Cool of you to help out a fellow lifter out, maybe next time he sees you, when he isn’t so out of sorts, he will invite you to one of the restaurants.
1 Like
Thanks Shane. It feels good to be gaining some ground on the Peloton. Back when I retook the FTP test I started doing power zone rides after that and they felt damn near impossible. Now they are finally seeming more manageable. I guess it goes to show that if you work hard you can continue to get better, even if it is near the top of your ability level. I will add that taking creatine is probably helping with that too as my legs don’t get as fatigued as they used to. (I guess Lance was doping so I’m probably looking pretty decent for only taking creatine.) 
Yeah, I’ve been to one of his restaurants a few times. It is right on the water downtown. Nice place. 
Yesterday’s Cals: 3,000/-300
Metcon – From OAConditioning
Bike (Miles): 2.5, 2, 1.5, 1, 0.5, Let’s go back up 1, 1.5, 2, 2.5
After each round on the Bike complete the following:
20 Squats
20 Push-ups
20 Ring Rows
20 Sit-ups
10 Burpees
1:30:24, 1,009 Cals, 134 BPM
Comments: This one was supposed to be over after the 0.5 mile bike round, but I got a text this morning from one of the guys and he had just finished a 10 mile run right when I was starting this so I got some extra motivation and decided to keep going. I ended up just going back up to 2.5 miles. 14.5 miles on the bike, 180 reps of squats, push-ups, ring rows and sit-ups. 90 reps of burpees. Done.
5 Likes
That was a hell of a workout Trent! Wow man. I might have to try that at some point, minus the burpees of course.
Not sure when, it looks very challenging.
1 Like
Thanks Shane. It seems like after Murph my metcons have gotten back into that ~45 minute range. It’s good to do some longer ones here and there. That was definitely a good one. It wasn’t super challenging so that is a good one to go longer on. Give it a shot man!
1 Like
Peloton
30 Minute Rock Ride – Matt Wilpers
10.74 Miles, 21.5 mph, 394 kcal, 139 BPM
Gym – Legs
Hip Adduction
10x210
12x230 MR
10x250 MR
Hip Abduction
10x190
13x210 MR
9x230 MR
LF Back Extension
10x170
8x190
6x210
HS IL Leg Press
10x115 PS
8x135
7x160 MR
6x170 MR
6x170 MR
HS IL Leg Curl
12x35 PS
12x45 MR
7x55 MR
5x65 MR
SS
Split Squats
3(10 Per Leg)
LF Leg Extension
11x150 MR
8x170 MR
8x170 MR
6x190 MR
53:00, 331 Cals, 99 BPM
Comments: Good session despite not really being in the mood this morning. Started with a Peloton ride in the garage and then went to the gym and hit legs. Got some good sets in. It was pretty slow in there too so it was nice to be able to use whatever machines I wanted. Done.
5 Likes
Heck of a leg day. Hitting some hard reps in here with all those MR sets.
I love those IL machines. I wish my gym had more of them.
1 Like
Yesterday’s Cals: 2,900/-200
Garage – Conditioning
Metcon – From OAConditioning
5 Rounds:
15 Calorie Airdyne
15 Goblet Squats, 40 lb
15 Ring Rows
15 Push-ups
10 DB Hammer Curls, 2x30 lb
20 Sit-ups
26:45, 325 Cals, 144 BPM
Gym – Push
Decline Bench
10x135
8x155
6x185
6x195
6x205
Seated DB Shoulder Press
10x35’s
8x40’s
6x50’s
6x55’s
6x55’s
SS
DB Front Raises
10x25’s
8x30’s
6x35’s
Flat DB Bench (Max Reps)
12x70’s
8x80’s
5x90’s
SS
DB Pullovers
3(8x65)
SS
Leg Raises
3x15
Pec Deck (Max Reps)
10x150
8x170
6x190
Arsenal Side Lat Raises (Max Reps)
12x50
9x60
7x70
57:00, 409 Cals, 110 BPM
Comments: Good session. Started off with a metcon in the garage and then went to the gym for some push work. When I got there all the dumbbell benches were taken so I decided to do Decline Bench for my strength work. Then I got an open DB bench and did seated OHP, followed by some Flat DB bench. Finished up with some max rep sets on accessory. Thursday and Friday are busy days so I’m going my gym sessions back-to-back Monday-Wednesday this week. Doing Pull tomorrow and will try to squeeze in some conditioning on Thursday and Friday.
3 Likes
Moving some good weights today Trent. Those decline bench numbers were solid. Same thing with the DB OHPs and then following up with some heavy flat db pressing. Strong man!
I like those DB pullovers too.
Looked like a fun day in the gym. Probably felt like you couldn’t fit in your shirt after that one. 
1 Like
Thanks Shane. It was mainly my belly that won’t fit in my shirt. This morning I was joking with one of the guys in the gym about how after all this leg work our chicken legs have barely changed at all. We thought about starting and Instagram page for people who want to work out all the time and still look the same. LOL
1 Like
I will join that page. Chicken legs and all!
1 Like
Yesterday’s Cals: 3,000/-
Peloton
30 Minute 90’s Rock Ride – Denis Morton
10.26 Miles, 20.5 MPH, 377 Kcal, 136 BPM
Pull
Garage
Pull-ups
8xBW
10xBW
6xBW+15
6xBW+25
6xBW+35 (Tied PR)
6xBW+45 (PR 6RM)
SS
DB Rear Lat Raises
3(10x30’s)
SS
Reverse Lunges
3(10 Per Leg)
23:00, 190 Cals, 116 BPM
Gym
HS IL Row
10x115 PS
8x135
6x150
6x160
6x170
DB Rows (Rack Supported)
10x70 Per Arm
8x80
8x90 Max Reps
6x100 Max Reps
5x110 Max Reps
SS
Barbell Shrugs
12x135
10x165
8x185
6x205
4x225
Seated Incline Bench DB Curls (Max Reps)
10x30’s
9x35’s
6x40’s
SS
Captain Chair
3x10
38:00, 296 Cals, 112 BPM
Comments: Good session. Happy to hit another PR on Pull-ups this morning. I looked and I have set new PR’s on that lift at 1-8 reps in the past year, with the exception of my 2RM (65 lb). I might try to break that one soon. The clear difference maker was probably taking creatine.
At the gym I found a pair of straps on the floor so I went a little heavier on the DB rows. It felt damn good to be going over 100 pounds and I was definitely getting a few looks from folks. After all, it’s not every day you see such an average looking dude lifting weights like that. LOL
4 Likes
That is some crazy pull up numbers. 
Freaking strong rows too man!
Beast mode todayTrent.
I hear you on the average looking club. We work so hard to still look average.
1 Like
Ha ha, thanks Shane. It felt good to move some weight today. I don’t think you qualify as “average looking” anymore though. At least you still know someone who does. 
1 Like