TM79's Training Journal

Training Over 35 Lifter
301

BW: Forgot to weigh in
Yesterday’s Net: +1,000

Conditioning: Surfing – Masonboro Island
1:16:00, 739 Cals, 119 BPM

Comments: Rest week this week. I worked my ass half to death this weekend. Painted for 10 straight hours on Saturday and then installed a new: refrigerator, oven and dishwasher yesterday (then more painting). That dishwasher was a PITA. I had to change out the original water supply line and drain line. It wasn’t an easy, “one hole through the cabinet side to under the sink.” I had another cabinet and then an empty cavity between the dishwasher and the sink and had to fish the lines through there. Then had to rig up a way to anchor it to the cabinets on the sides since I didn’t want to drill into the granite. It wasn’t the prettiest solution but it ain’t going anywhere. :relaxed:

Surfing: Ended up getting 5 hours of sleep last night, still woke up, pretty much exhausted and a little hungover. Drove down to the beach at day break. It was knee-thigh high at Wrightsville Beach. I almost paddled out at the Northend and eventually thought, “you know what? I haven’t paddled over to Masonboro Island in years. Let’s do it.” I parked at the Southend. From there, it is a 5-minute walk to the tip of the island, then a 10-minute paddle across the inlet, then another 5 -minute walk to get over the dunes to the beach over there. I was completely floored at how much better it was. The sets were stomach-chest/shoulder and breaking just fine at high tide. There were about 10 other guys out. All of whom took a boat over. (Much better idea :+1:t2: :+1:t2:) That paddle sucked fricken ass, especially in a wetsuit. I wouldn’t want to do that paddle on a short board. The longboard was more manageable, but still sucked. Caught about 10 good waves in 45 minutes. Then had to head back because it takes a while to get back. The paddle back was another shoulder burner. Going to be feeling that for a while… Glad to have been able to get over there and surfed/paddled the hangover away. Ha ha… :sweat_smile:

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302

Sounds like a hell of a weekend doing Honey does Trent. You earned a week off.

Surfing today sounds like it was interesting. It sounds like you need a boat or maybe you can talk the wife into getting a wave runner. :sunglasses:

303

Ha ha, thanks Shane. I’m just ready for the house work to be done… Honestly, if we didn’t have kids, I would be working 16 hours a day until it was done. As for the boat, that is on my list. We are a little house poor at the moment. We went ahead and stretched the budget a little with the hope that our income will increase in the next few years. Once/if that happens, we will be cruising around in the boat. Until then, I hope my shoulders get into better paddling shape. :sweat_smile:

1 Like
304

BW: 175.0
Yesterday’s Net: +400

Warmup: LISS, 1 Mile, 20:00

Week 1
Box Squats
10x115
8x145
6x165
4x185
2x205

Bench
10x115
8x135
6x155
4x175
2x195

***Stopped to take kid to school
Stats: 45:54, 411 Cals, 124 BPM

Accessory
4 Rounds:
8 DB Front Squats, 2x30 lb
8 Bench Press, 135 lb
8 Ring Rows
8 GHD Sit-ups

Conditioning: Intervals/Sprints
2 Rounds:
10 Power Snatches, 65 lb
200-Meter LISS

Stats: 23:55, 246 Cals, 121 BPM

Comments: What’s the secret to reaching your goal weight? Stop working out and just work your ass off every day. That seems to have worked for the past week. First time I’ve seen 175.0 since March. Ha ha… Usually on my rest weeks I fit in some conditioning, but I more or less took the last week off entirely from training. I did surf twice in there, but other than that, just took some time off. Got the house decorated for Christmas and enjoyed Thanksgiving. That sounds nice and relaxing, but it was a sh!t load of work. Honestly, I am planning to take a break from house stuff for a while as my wife and I are really burned out. If there is time, we may schedule some work here and there, but I think its time to push pause for a while. The house looks amazing now and there isn’t much work left to do anyway. Time to chill and enjoy life.

For this cycle, I’m going to do a warm-up week this week and then run some 5-3-1 for 3 weeks leading up to Christmas. Whether I throw in some more weeks after that will depend on whether we go anywhere between Christmas and New Years.

Session: I love that rep scheme for strength. It is very effective as a warmup rep scheme. Slept too late this morning so I had to take my daughter to school after strength. Came back 30 minutes later and did accessory and conditioning. I decided to track all of my workout using the HIIT setting on my watch. I am just trying to simplify things some and eliminating the need to stop and type my time, calories and BPM is an unneeded step. Plus it gives me a better idea of the total effort as opposed to the individual sections.

Happy Monday! Get some!

4 Likes
305

Good workout Trent. Glad to hear you were able to get enough done where you and the wife can take some time to relax for awhile.

Great to hear you were able to get some surfing in as well.

Sounds like a busy but productive holiday man.

306

Thanks Shane. It has been a long few months and we need to chill for a while. Trying to get some real rest in over Christmas.

1 Like
307

BW: 176.2
Yesterday’s Net: -

LISS: 0.5 Mile, 10:00, 120 Cals

Week 1
(Superset)
Hex Deads
10x165
8x185
6x205
4x225
2x245

Overhead Press
10x75
8x85
6x95
4x105
2x115

Pull-ups
10xBW
8xBW
6xBW
4xBW Paused (3-Count)
2xBW Paused (5-Count)

Stats: 18:15, 185 Cals, 117 BPM

*Stop to take kid to school

Accessory
4 Rounds:
8 RDL’s, 115 lb
8 Arnold Press, 2x30 lb
8 Barbell Rows, 115 lb
10 Back Extensions

Stats: 9:55, 102 Cals, 113 BPM

Metcon:
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans, 2x40 lb
10 push-ups on dumbbells

Stats: 7 Rounds, 100 Cals, 123 BPM

LISS: 0.5 Mile, 10:00, 100 Cals

Comments: Bought a new surfboard yesterday on my lunch break. Thanks to supply chain issues, by the time I bought the board, tail pad and fins, I swiped my card for $1,000. (Let’s go Brandon!)

Session: Was dragging for this because we were up late last night and didn’t get enough sleep. Got it done though.

5 Likes
308

Solid workout man, especially working on little sleep.

No doubt about Brandon, that guy needs go. Thankfully it looks like a lot of the country shares our sentiment.

Congrats on the surfboard regardless. :slight_smile:

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309

Thanks Shane. Yeah, I still can’t believe that someone would come in with the lowest expectations possible on them and actually do a worse job. Especially with the media doing their best to make them look good. I think people are starting to wake up and realize that a democrat vote literally makes their quality of life considerably worse. Just wait until they lay off all of these people in January. They are crazy for going through with that. (Rant over) Actually that wasn’t really a rant. Just stating obvious facts. :sweat_smile: In the meantime, I guess I’ll just work hard and enjoy surfing on my new board. Then, if I need to, I can sell it a year from now for $5,000 to feed my family… :thinking:

1 Like
310

BW: 177.2
Yesterday’s Net: -

LISS: 1.5 Miles, 30:00, 375 Cals

Metcon:
5 Rounds for time of:
20 Dumbbell OHP, 2x30 lb
20 Box Squats
20 Ring Rows
20 Sit-ups

Stats: 22:20, 230 Cals, 119 BPM

Comments: Stressed… I am under the gun at work right now. I couldn’t sleep and got up at 4:30AM. Drank half a pot of coffee before this and am still dragging. David Goggins would be proud. Ha ha…

Metcon: Saw something similar on CF and subbed a lot of things. Not too bad. I had to take at least one break on most sets because it was reps of 20. The ring rows were the worst. Done.

Get some today!

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311

Solid looking metcon there Trent. Looked like a good stress reliever. Anytime I am stressed out I like to tell myself they can’t eat me. LoL.

Good luck today.

312

Okay, I had to look up David Goggins.

313

Ha ha. Thanks Shane.

314

He’s a pretty crazy former SEAL who posts a bunch of inspirational stuff about exercising and pushing yourself. One of his favorite mantras is getting up early and hitting it hard even when you are dragging. That was me yesterday. Sorry, rant beginning…

When I was little I watched my dad get overweight and out of shape. By the time I graduated high school I had stopped playing sports and was also out of shape. Sophomore year in college I asked him if he would get me a gym membership, to which he happily agreed. He told me I’d be a lot better off if I stuck with it. That’s one promise that I have luckily been able to keep. Once I started my career it became ingrained that if I woke up early and trained hard that, at least if I screwed up everything else that day, I had already accomplished something that most people won’t do. And, of course, that motivation tends to carry you through the day and you are usually more successful because of it. At some point it just clicked that if there’s one thing I’m going to do right I will be strong and in shape. I may get hit by a bus tomorrow but that bus is going to have a dent in it from hitting me. Ha ha… :joy: As for people like David Goggins, I have wired myself not to need to read motivational posts by people like him, but still do, mostly for entertainment purposes.

OK, back to your regularly schedule programming…

2 Likes
315

BW: 177.4
Yesterday’s Net: +1,000

LISS: 1 Mile, 20:00, 220 Cals

Week 2 – 5-3-1 M2W1

Box Squat
5x95
5x115
5x135
5x155
5x175
5x195

Bench
10x95
8x115
6x135
5x150
5x170
5x190

Stats: 29:20, 192 Cals, 101 BPM

Accessory
Complete 40 reps of Bench at 135 lb.
Each time you have to stop, complete the following:
10 Goblet Squats, 80 lb
10 Hammer-Grip Pull-ups
7x4-Count Flutter Kicks

Stats: 9:25, 93 Cals, 119 BPM

Conditioning: Intervals/Sprints
3 Rounds:
10 One-Arm DB Snatches, 40 lb (Alternating)
200-Meter LISS

Stats: 11:50, 137 Cals, 133 BPM

Comments: I was feeling like I was coming down with something on Saturday so I skipped my run. That was probably a good decision as I am more or less feeling better now. Getting into the “second month” of 5-3-1 this week. I am just adding 10 pounds to lower body lifts and 5 pounds to upper body lifts.

Session: Pulled something in my lower back in the middle of squats. Worked through and finished everything anyway. It happened when I finished a squat rep really forcefully at the top and sort of jolted upward (getting old sucks). This feels like one of the kinds that will suck later today after I’ve been at my desk for a few hours. The surf is building over the next few days too so hopefully it feels better quickly.

Have a good day!

4 Likes
316

Good work put in today Trent. Sorry to hear about the back :frowning: Hopefully it is just a slight strain that goes away quickly.

317

Thanks Shane. I just had a nice 1-hour surf session and caught a crap ton of waves. The back is just a little sore so hopefully it will be fine. That new board is a dream come true in medium-ish waves. Had a blast!

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318

Good to hear the back wasn’t bad and you were able to catch some waves. Glad to hear the new board is awesome. New toys are fun!

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319

Thanks Shane! Yep, the back surprised me. Kind of like playing Monopoly and getting the “bank error in your favor” card. :sweat_smile:

320

BW: 176.8
Yesterday’s Net: -300

LISS: 15:00, 0.75 Mile, 180 Cals

Week 2 – 5-3-1 M2W1

(Superset)
Overhead Press
10x45
8x65
6x75
5x85
5x95
5+x105: 8 (Shane warmup numbers…)

Pull-ups
10xBW
8xBW
6xBW
5xBW (2-Count Pause)
5xBW (2-Count Pause)
5xBW (2-Count Pause)

Stats: 15:05, 118 Cals, 114 BPM

Accessory
Complete 40 reps of OHP (75 lb).
Each time you have to stop complete the following:
12 DB SLDL, 2x40 lb
12 Ring Rows
12 Back Extensions

Stats: 10:30, 107 Cals, 122 BPM

Conditioning: Metcon
2 rounds for time of:
200-meter LISS
21 push-ups
12 strict toes-to-bar

Stats: 11:10, 129 Cals, 133 BPM

Comments: Lower back actually feels OK this morning. It is just a little sore. Still, I will skip deads just as a precaution. I will plan on doing them later this week.

Session: Moved through strength pretty well. Put up some Shane warmup numbers on my last set. :sweat_smile: Ha ha… Had some lat pain during accessory. Probably a bi-product of surfing/training. The metcon was short and sweet.

There is a wave out there again today, although it is cloudy, windier, and colder. Might paddle out at lunch. Have a good day!

3 Likes