Yesterday’s Cals: 2,700/-500
Garage – Conditioning
Metcon – From OAConditioning
60-50-40-30-20-10 Reps of:
Air Squats
Airdyne Calories
Push-ups
Sit-ups
51:14, 535 Cals, 129 BPM
Comments: Good metcon. Not terribly difficult, just long. Lots of breaks to get through the first few rounds and then it sped up toward the end. This might be my last workout for a week or so. Maybe I’ll try to do some conditioning. We shall see…
That looked like it would suck to do. 
Ton of reps there man. Great job knocking it out!
Thanks Shane!
Peloton
20 Minute 90’s Rock Ride – Hannah Corbin
7.25 Miles, 21.8 MPH, 269 Kcal, 141 BPM
Gym – Legs
LF Leg Extension
12x110
10x130
8x150
10x170 Max Reps
8x190 Max Reps
HS IL Leg Press
12x90 Per Leg
10x115
8x135
8x160 Max Reps
6x180 Max Reps
LF Leg Curl
12x110
10x130
8x150
7x170 Max Reps
5x190 Max Reps
Hip Abduction
12x190
10x210
8x230
SS
Hip Adduction
12x210
10x230
8x250
LF Back Extension
12x150
10x170
8x190
44:00, 273 Cals, 101 BPM
Comments: We had a nice vacation last week. I only opened my laptop once, for about 5 minutes. Other than that, I was pretty much off the grid. Plenty of beach time and quality time with the family. Ate like crap and probably added a few pounds. Getting back to it today. Started with a Peloton ride and then went to the gym and did legs. Pretty solid sets. Done. Will try to catch up in the journals over the next few days as time permits.
Here is a photo my wife took (without my knowledge) of me playing guitar in the evening. Doesn’t get much better than that. 
Awesome photo man. That is a framer.
My brother plays the guitar, and I have considered my one hard thing next year is to try to learn to play, even if it’s just very basic. Which it more assuredly would be.
Welcome back. Solid session to knock off the cobwebs. 
Thanks Shane. I would highly suggest learning to play the guitar. I first learned when I was a teenager and played fairly regularly up until we had kids. Then I put it down for a decade. Two years ago I picked it back up and it has been such a blessing. I keep a guitar in my bedroom, home office and even at my office at work. I pick it up every chance I get, even if it’s only for a minute or two. It’s like little pockets of therapy throughout the day. Would highly recommend.
Yesterday’s Cals: 2,800/-200
Metcon (From Melt Programming)
4 Rounds:
8 Pull-ups
8 Power Cleans, 95 lb
8 Ring Dips
8 Burpees
15 Calorie Airdyne
19:23, 220 Cals, 141 BPM
Gym – Push
Flat DB Bench
12x65’s
10x75’s
8x85’s (Max Reps)
6x90’s (Max Reps)
SS
12 Leg Raises +5 Scissor Kicks
4 Sets
Arsenal Shoulder Press
12x45 PS
10x50
9x55 Max Reps
7x60 Max Reps
SS
EZ Bar Front Raises
4(10x40)
Incline DB Bench (Max Reps 65’s)
8
8
8
SS
Smith Shrugs
10x140
8x160
6x180
LF Side Lat Raises (Max Reps)
11x70
8x80
6x90
SS
Dips (Max Reps)
22
14
10
53:00, 374 Cals, 110 BPM
Comments: Was up for a few hours in the middle of the night due to stress at work and with our rental home. Still managed a good session this morning. Started with a metcon in the garage and then went to the gym and did a Push session. Got some solid sets in there. Done.
Great workout Trent. Kick ass on that DB pressing man. Very strong!
Those dips there at the end are very impressive,. especially considering the sets prior to. 22, wow. 
I hear you on the guitar. I love music, but I am not musically inclined. Hopefully it will be more stress reliever than inducer.
Yesterday’s Cals: 2,800/-200
Pull
Garage
Peloton
20 Minute Climb Ride – Denis Morton
7.3 Miles, 21.9 MPH, 274 Kcal, 143 BPM
Pull-ups
8xBW
10xBW
12xBW
8xBW+25 (Max Reps)
6xBW+35 (Max Reps)
SS
Rear DB Lat Raise
3(10x30’s)
SS
Goblet Squats
3(15x40)
20:00, 190 Cals, 126 BPM
Gym
HS IL Low Row
12x70 PS
10x90
7x115 (Max Reps)
6x125 (Max Reps)
HS IL Row (Max Reps)
10x115 PS
9x135
6x160
HS IL High Row (Leave 2-3 in the Tank)
10x90 PS
6x115
4x135
SS
Pull-ups (Max Reps)
8
7
7
LF Bicep Curl (Max Reps)
9x70
7x90
5x110
40:00, 250 Cals, 99 BPM
Comments: Decent session. Was a little out of it going into this one but still managed to get some decent sets. Done.
Solid session Trent! Always impressed by those pull up numbers.
Beautiful place. Ocean right there. Can’t beat it.
Yesterday’s Cals: 3,000/-200
Garage – Conditioning
Metcon
Complete 20 rounds of the following while wearing a 20 lb vest:
5 Pull-ups
10 Push-ups
15 Squats
15 Calorie Airdyne
52:29, 702 Cals, 157 BPM
Comments: Wanted to dust the cobwebs off and do something Murph-ish. I came up with this metcon and it fit the bill pretty well. Originally I had it as a 45 minute AMRAP but wanted to get 20 rounds in so I kept going. In hindsight, I should have shortened the Airdyne rides. All together that was probably almost double the Airdyne that I would do in a single Murph. Oh well. Burned more calories. Done.
Very impressive Trent. 53 minute Murph with a ton of airdyne. That is some hard work man. Killer cal dump as well!
Thanks Shane. My son was out there for the first 30 minutes and he got bored and went back inside. I guess watching someone slowly kill themselves is pretty boring. 
That’s funny! I guess its hard to compete with Paw Patrol.
Friday (Forgot to post)
Peloton
45 Minute Power Zone Ride – Matt Wilpers
16.71 Miles, 22.3 MPH, 665 Kcal, 150 BPM
Peloton
20 Minute Rolling Hills Ride – Hannah Frankson
6.91 Miles, 20.7 MPH, 234 Kcal, 130 BPM
Gym – Legs
Hip Adduction
10x210
10x230
10x250
SS
Hip Abduction
10x190
10x210
10x230
LF Back Extension
3(10x170)
LF Leg Extension
10x130
10x150
10x170 (Max Reps)
8x190 (Max Reps)
Cybex Squat Press
10x180
10x270
11x320 (Max Reps)
8x360 (Max Reps)
8x360 (Max Reps)
SS
Knees to Elbows
3x10
HS IL Leg Curl
10x35 PS
20x35 (Max Reps) (Forgot to put on more weight)
10x45 (Max Reps)
10x50 (Max Reps)
*Tried to superset this with reverse lunges but was having some hamstring/glute pain.
44:00, 300 Cals, 102 BPM
Comments: Forgot to post that Peloton ride on Friday. Had a meeting in Raleigh and then stopped by the rental house to do a few little things before the next tenants move in. I noticed hardwood looked wet in the living room so I grabbed my moisture meter and there was water underneath them. So I ended up coming back up there on Saturday and removed drywall and insulation from the floor to the ceiling. Everything was drenched. It ended up being a roof leak. I temporarily patched the roof leak and left a dehumidifier and fan blowing on the leak area. I’m hoping it might be dry by the end of this week and I can get it all put back together.
Session: Decent session after having way too many pool beers with friends at the neighborhood pool yesterday. There was a band playing, food trucks, etc. Great time. Definitely packed two weekend days into one.
It looks like this hurricane is going to cause some huge surf this week. Way too big for me. I might walk out on the pier Wednesday and look at it though. The surf forecast for Wednesday night and Thursday morning is 12 feet at 17 seconds so the waves will probably be 20 feet tall. It sure was nice having all this sand for the last year or so. It’s going to be gone after this week. Oh well…
Man, sorry to hear about the rental house. They are great when you have good tenants who pay the bills and take care of the home, but they can be a nightmare when you don’t.
That was a killer pace, as usual, on the Peloton on Friday. Leg day was no picnic either. Way to get it done man. Hopefully that hamstring/glute issue is no big deal.
Thanks Shane. When our last tenant left two months early we weren’t able to rent it until end of August so we had to come up with that mortgage (and bill) payment for the last two months. To say it has been stressful would be an understatement. Now I am scrambling trying to get this damage fixed so we don’t have to tell these people not to move in. What a PITA….
@TM79 Sorry to read about your rental. It took me a moment, but PITA is about right.
