Wowee, so many good things here. Congrats and keep that consistency going mate!
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Yesterday’s Cals: 3,000/-100
Peloton
45 Minute Power Zone Ride – Matt Wilpers
Total Output: 637 kj
Calories: 713 Kcal
Avg Cadence: 85 rpm
Avg Speed: 22.7 mph
Distance: 17.01 miles
Avg Output: 236 watts
Avg Resistance: 52%
Leaderboard: 755/16,478
156 bpm
Comments: Good ride. Legs were a little smoked but still did well. Long day incoming…
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Nothing average about that ride. Great pace Trent!
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Great ride, just keep doing it 
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Thanks guys!
Yesterday’s Cals: 2,700/-600
Garage – Conditioning
Metcon
Complete as many rounds/reps as possible in 60 Minutes of:
15 Calorie Airdyne
12 Bench Press, 115 lb
12 Ring Rows
12 Goblet Squats, 40 lb
15 Calorie Airdyne
8 Ring Dips
8 Pull-ups
8 Split Squats (Per Leg)
8 Rounds +5 Calories Airdyne. 757 Cals, 149 BPM
Comments: Had a pretty long day of manual labor yesterday but still got up and got after it this morning. I based this loosely off of a metcon from Josh Bridges. Originally, I was going to do this for 30 minutes and then hop on the Peloton but after 30 minutes just decided to keep going. Good metcon and all sets were unbroken. I don’t know if I have any sweat left in my body. Ha ha… Happy Friday!
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60 minute metcon. !?!?!? 
Wow man. That is nutty.
I am sure you don’t have any sweat left after that one. Make sure you get in some electrolytes today!
Crushed it Trent.
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Thanks Shane!
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Peloton
20 Minute Climb Ride – Hannah Frankson
7.44 Miles, 22.3 MPH, 254 Kcal, 137 BPM
Gym – Legs
Hip Abduction
10x210
8x230
10x250 Max Reps
SS
Hip Adduction
10x210
8x230
10x250 Max Reps
LF Back Extension
10x170
8x190
6x210
Cybex Squat Press
5x270 (Weird knee pain. Stopped)
Hack Squat
7xRack
5x50
3x90
3x110
3x130
SS
Knees to Elbows
3x10
HS IL Leg Curl
10x35 PS
10x45 Max Reps
6x55 Max Reps
SS
Split Squats
3(10 Per Leg)
SS
Calve Raises (Each Leg)
3x10
Nautilus Glute Thrust
12x140
10x180
8x230
LF Leg Extension
11x150 Max Reps
9x170 Max Reps
6x190 Max Reps
55:00, 342 Cals, 95 BPM
Comments: This was a pretty good session despite being exhausted from a long weekend. Saturday was filled with yard work and we spent all day yesterday at the championship swim meet across town, then ended the day at our neighborhood pool having some beers. Long story short, it was a long, hot weekend and this morning was a struggle. Started with a Peloton ride and then went to the gym and hit legs. I had some weird knee pain during Cybex Squat Press so I stopped and switched to Hack Squat, which, for some reason (probably more hamstrings than quads) didn’t seem to hurt. The rack on my gym’s hack squat machine is really heavy so I didn’t have to add much weight. Lol Pretty sure I’ve improved on a lot of those lifts so that’s good. Was able to work the glute thrust machine in today. Have been meaning to get that back in the mix for a while. Good stuff…
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Sounds like a good weekend. Good to hear you were able to get some pool time in. Even that takes it out of you though. I know Sunday I came home from the pool and fell asleep on the couch only to be woken up by my wife to tell me it was time to go eat. LoL.
Solid numbers on that hack squat. Those are always hard to gauge when you first get on them.
Peloton pace was blistering as usual. 
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Glad you guys got some pool time in! Yeah the heat can definitely take it out of you… Nowadays it doesn’t usually wear me out but we weren’t able to sleep in this weekend so it hit hard yesterday evening. Would have loved to get a nap on the couch but our kids make that pretty much impossible… 
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Yesterday’s Cals: 2,400/-600
Peloton
60-Minute Power Zone Ride – Matt Wilpers
Total Output: 894 kj (PR)
Calories: 938 kcal
Avg Cadence: 79 rpm
Avg Speed: 23.1 mph
Distance: 23.12 miles (Gold Medal for July)
Avg Output: 248 watts
Avg Resistance: 56%
Leaderboard: 645/15,276
Avg HR: 155 BPM
Comments: Good ride this morning. Legs felt decent (not great). I started off just trying to stay above 21 mph in the warmup and managed to do that. The rest of the ride consisted of 8-10 minute Zone 4 intervals with 3-5 Minute Zone 1 recovery intervals. During the Zone 4 intervals I tried to ride in Zones 4-5. During the recovery intervals I was riding in Zone 3 for the most part. My legs were feeling gassed after 45 minutes. Still managed to get a PR by over 40 kj. I need to do more longer rides to get my endurance up. Happy with this one regardless.
Unrelated Story: Last week I heard that the (now former) owner of the beachfront resort that I worked at in my early twenties passed away. He was 79 years old. I figured he just died of old age or perhaps a brief illness. Last weekend I was speaking to someone about it and she mentioned that he was actually out doing an ocean swim and had a heart attack. A lifeguard was able to rescue him but he was unconscious. He was in a coma for a few days after that and then passed away. While that isn’t pleasant, that is a very respectable way to go, IMO. He lived at the resort and I remember seeing him exercising almost every morning. I definitely respected him for that. He was a crotchety old man and we didn’t like each other very much (perhaps we were too similar, LOL), but I always respected him. Anyway, thought I would share that story.
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I am glad I took a break from Zone rides. I think you would have just crushed my hopes of ever seeing your taillights on a bike again. 
.
When I get back to doing more bike work though you have set a hell of a high bar. 
Great story about your old boss. I agree man. That’s about the best way to go out. Heart attack is fast, even better doing something he enjoyed doing. May we all be so lucky.
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Ha ha, thanks Shane. I’ve been quietly thinking to myself that if you ever start pushing it again on the bike I’m gonna be watching my rear view mirror like a hawk. 
You were definitely making good progress for a while and I hope you get back to it soon. 
It was definitely more fun when you have a buddy who is pushing it too. 
Thanks on the story. Up until now I have been pretty hesitant to do an ocean swim because of sharks, jelly fish, fisherman, etc. and haven’t done one up until now. Just a few minutes ago I was thinking to myself, “If this guy was out there swimming at 79 I need to get my ass out there!” 
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Don’t let that old man tempt you into swimming with sharks. He might have stunk so the sharks left him alone.
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Yesterday’s Cals: 2,800/-400
Garage – Conditioning
Metcon
Complete as many rounds/reps as possible in 25 Minutes of:
12 Single-Arm DB Snatches, 40 lb
12 Push-ups
12 Pull-ups
12 Goblet Squats, 40 lb
12 GHD Sit-ups
12 Calorie Airdyne
5 Rounds, 280 Cals, 137 BPM
Gym – Push
HS IL Bench Press
7x60 PS (Too easy)
5x70
5x80 (Max Reps)
4x85 (Max Reps)
3x90 (Max Reps)
HS IL Shoulder Press
7x70 PS
5x80
5x90 (Max Reps)
4x95 (Max Reps)
3x100 (Max Reps) (Probably a PR)
SS
Shrugs (Standing in the HS Seat)
12x80 PS
10x90
8x100
Decline Bench (Max Reps)
15x155
10x175
7x195
25x135 (Had a few more but got dizzy)
SS
DB Front Raises
3(8x30’s)
SS
4-Count Flutter Kicks
3x5
Arsenal Pec Deck (Max Reps)
10x160
10x170
7x180
SS
Arsenal Side Lat Raises (Max Reps)
12x50
8x60
8x60
SS
Push-ups (Max Reps)
18 (Arms are smoked)
12
60:00, 411 Cals, 104 BPM
Comments: Good session. Started with a metcon in the garage and then went to the gym and did Push. Probably PR’d both HS machines but I don’t keep track of those. I really liked doing shrugs in the HS machine. I did reverse grip and that felt good. Some solid sets after that on Decline Bench. I think the blood was going to my head on that last set so I racked the bar to keep from blacking out and dying. LOL Still a respectable set. Tried out the new Arsenal Pec Deck, which hit really nicely. My arms were so smoked by the end I couldn’t even get 20 push-ups. Done.
5 Likes
not good
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I can see why your arms were smoked. Wow. I started reading and it just kept going.
Solid solid pressing there Trent. Nice PR on that shoulder press.
Yeah man, you definitely don’t want to pass out doing decline BP, there is only way for the bar to go. 
Glad you made it out alive!
Push ups are such an under rated finisher on push day. I need to find a spot for them in my training again.
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Thanks Shane. Yeah, that was a solid session. I’ve really enjoyed going for broke more during these sessions (as opposed to just going through the motions). I like the max rep sets at manageable weights and on manageable/low risk of injury lifts. Should probably be careful on decline bench though.
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Yesterday’s Cals: 3,200/-
Peloton
30 Minute Pop Ride – Olivia Amato
11.21 Miles, 22.4 MPH, 445 Kcal, 150 BPM
5 Minute Cool Down Ride
Pull
Garage
Pull-ups
7xBW
5xBW+25
4xBW+45
4xBW+60 (PR 4RM)
3xBW+70 (PR 2-3RM)
SS
Rear DB Lat Raises
3(10x30’s)
SS
Reverse Lunges
3(10 Per Leg)
25:00, 207 Cals, 121 BPM
Gym
HS IL Low Row
7x90 PS
5x115
5x125 (Max Reps)
4x135 (Max Reps)
4x145 (Max Reps)
SS
Pull-ups
5
5
5
5
5
HS IL Row (Max Reps)
7x135 PS
5x145
4x155
10x115
SS
Pull-ups
5
5
5
5
HS IL High Row
3(8x90 PS)
SS
Pull-ups (Max Reps)
6
6
6
LF Plate-Loaded Bicep Curl (Max Reps)
10x45
8x55
5x65
SS
Pull-ups
5
5
5
33:00, 251 Cals, 115 BPM
Comments: Good session. I was sort of pissed at the world during this one and was taking out some frustration. With those two pull-up PR’s this morning I have now broken all of my previous Pull-up PR’s from 1-8 reps in the last year. Obviously most of these are probably due to taking creatine. It kind of makes me wish I was still doing squats and deads as there may have been some PR’s available there. Oh well….
I haven’t done one of Olivia’s rides in a while and I think I am officially not a fan of her rides. They are challenging but they seem very erratic to me. There is no flow to her rides. That’s my opinion at least. Did pull-ups and accessory work in the garage and then went to the gym and just decided to superset everything with pull-ups. Managed to get 101 reps total in that workout. Good session.
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