Thank you my friend. This is what it looked like after the demo work on Saturday. Trying to get it dry as fast as I can.
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Ouch!
1 Like
Yesterday’s Calories: 2,800/-200
Peloton
45 Minute Power Zone Ride – Matt Wilpers
Total Output: 654 kj
Calories: 716 kcal
Avg Cadence: 80 rpm
Avg Speed: 22.8 mph
Distance: 17.12 miles
Avg Output: 242 watts
Avg Resistance: 55%
Avg HR: 157 BPM
Leaderboard Rank: 997/34,070 (Top 2%)
10-Minue Cool Down Ride
Comments: That was a tough ride. All intervals were in zone 5 or 6. Still finished 30-40 kj behind my PR pace. Done. It said I worked out with a friend. I only have two Peloton friends, so I’m assuming that was Shane. Better head over to his journal and check. LOL
3 Likes
Yep it was me, though if we were actually riding we wouldn’t have worked out “together”. 
killer pace man!
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Ha ha, thanks Shane. Maybe if it were a circular track we could have hung out a few times? 
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Yesterday’s Cals: Not sure. Ate a bunch of random stuff but definitely finished with a deficit.
Garage - Conditioning
Metcon
3 Rounds:
10 Calorie Airdyne
5 Pull-ups
10 Push-ups
15 Squats
20 Reverse Lunges
10 Calorie Airdyne
20 Reverse Lunges
15 Squats
10 Push-ups
5 Pull-ups
10 Calorie Airdyne
21:35, 225 Cals, 127 BPM
Gym – Push
Decline Bench
10x135
10x155
12x175 (Max Reps)
10x185 (Max Reps)
8x195 (Max Reps)
SS
Smith Shrugs
12x140
10x160
8x180
6x200
SS
Leg Raises
4x12
Arsenal Shoulder Press
10x45 PS
10x50
11x55 (Max Reps)
7x65 (Max Reps)
SS
EZ Bar Front Raises
3(8x50)
Arsenal Side Lat Raise
12x50
10x60
8x70
SS
Rope Tricep Extension
12x52.5
10x57.5
8x62.5
47:00, 290 Cals, 94 BPM
Comments: Good session. Started with a metcon in the garage and then went to the gym for a push session. I stopped for about 20 minutes for a phone call in the middle of that session and then went back in and finished up. Got some solid sets in on Decline Bench and Arsenal Shoulder Press. Definitely getting stronger on those lifts. I have to go back to the rental house tomorrow so I will try to squeeze something in before I leave town.
6 Likes
That metcon looked tough man. Gym session was impressive. Strong decline pressing!
Meant to say, good luck at the rental property!
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How are things going over there? Is the rental ready to be rented?
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Thanks for asking. I ended up putting in three very long days of work up there. Last Thursday and Friday, then went back up yesterday and finished up. Overall, I feel better about it as the wall was mostly dry and the wet insulation was replaced. It is wet under the tile in the bathroom but I’m not ripping that up and replacing it right now. Hopefully it dries out and doesn’t smell too bad. The living room came out great. My bathroom drywall job, on the other hand, has that wavy thing going on. 
That’s what I get for mudding it at 5:00PM on Friday. It’s never good to be in a hurry when doing that type of work… Oh well, when we redo the bathroom we can redo it.
3 Likes
Garage – Conditioning
Metcon (From Josh Bridges)
4 Rounds:
24 Calorie Bike
12 Pull-ups
12 Bench Press, 125 lb
12 Goblet Squats
24 Calorie Bike
12 Goblet Squats, 40 lb
12 Bench Press, 125 lb
12 Pull-ups
24 Calorie Bike
45:38, 531 Cals, 138 BPM
Comments: Had to take Thursday and Friday of last week off to work on the rental house. I came back Friday night and went to a running race to cheer on some of my buddies on Saturday. Then went back up there yesterday and finished up. I got home around 10PM last night and didn’t get to bed until after midnight so I slept in this morning. Decided to do a metcon instead as it would be quicker and I’d get to work a little sooner (less late) than if I went to the gym. Good metcon. All sets were unbroken except for the pull-ups. Those were mostly 9+3.
4 Likes
Well, your metcon reads like it was tougher than my workout today. 
Sounds like a busy weekend. If it makes you feel any better, I should say, I worked both Saturday and Sunday. 
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Ha ha, I don’t know about that. Glad I wasn’t the only one working this weekend. I took Saturday off and went to a running race to cheer on my buddies. One of the guys I did Murph with ran a 20K race on a 5K course (so four laps). Before each 5K you have to chug a beer and they subtract 2 minutes from your overall time for each beer. Then I had four other friends that did the 20K relay so they each chugged a beer and then ran a 5K. Wish I could have participated but it was still fun just to hangout. There was a band and food truck. It really felt more like a festival. Good times…
3 Likes
Not a drinker, because alcohol and I have a dubious past, I think I would not have up chugged the beer after every 5k. Vomiting comes to mind. However, that does like a fun weekend.
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Yesterday’s Cals: 2,900/-
20 Minute 60’s Ride – Hannah Corbin
7.19 Miles, 21.6 MPH, 252 Kcal, 136 BPM
5 Minute Cool Down Ride
Gym – Legs
LF Leg Curl
10x130
8x150
8x170 (Max Reps)
6x190 (Max Reps)
LF Leg Extension
10x130
8x150
10x170 (Max Reps)
9x190 (Max Reps)
7x210 (Max Reps)
Cybex Squat Press
6x270 (Weird knee pain. Stopped)
Dyna Body Squat
10x90
8x180
6x230
6x230
Nautilus Glute Thrust
10x140
8x190
6x240
SS
Captain Chair
3x12
HS IL Leg Press
12x90 PS
10x115
11x135 (Max Reps)
8x160 (Max Reps)
51:00, 338 Cals, 98 BPM
Comments: Good session. I had that weird knee pain again doing Cybex. It feels similar to when I do back extensions on the GHD. So like a hyper-extension type of pain. I’m wondering if it was from doing the heavy leg extensions before? Not sure. Might try to start with leg press exercises from now on and then do accessory work. Decent sets regardless. The Dyna Body and HS Leg Press didn’t hurt that much as I was able to make them more hamstring dominant. Done.
5 Likes
Yesterday’s Cals: 2,900/-100
Metcon
Complete as many rounds as possible in 22 minutes of:
12 Calorie Bike
12 DB Snatches, 40 lb
12 Push-ups
12 Ring Rows
12 GHD Sit-ups
5 Rounds +12 Cal Airdyne. 226 Cals, 124 BPM
Gym – Push
Flat DB Bench
10x65’s
8x70’s
9x80’s (Max Reps)
8x85’s (Max Reps)
6x90’s (Max Reps)
SS
Split Squats
3x16
HS IL Shoulder Press
10x55 PS
8x60
12x65 (Max Reps)
9x75 (Max Reps)
6x85 (Max Reps)
SS
EZ Bar Front Raise
3(10x50)
Decline Bench (Max Reps)
12x165
8x185
7x195
SS
Smith Shrugs
12x140
10x180
10x180
69:00, 440 Cals, 100 BPM (Lots of talking)
Garage
Side DB Lat Raises
3(8x30’s)
Comments: The kids went back to school yesterday so everyone is getting back into their normal schedule. I’ve been getting to the gym around 7:15 and will probably start getting there earlier in the near future. I ended up catching up with a bunch of folks that I haven’t seen in a while as we are all in there at the same time again. Good session. Got some solid sets in. There were a few very long breaks while catching up with folks. Ended up coming home and hitting some side DB lat raises in the garage just to get them in. Those are pretty subpar compared to the machines in the gym but at least I got them in.
6 Likes
Heck of a couple sessions Trent. I personally don’t really like leg extensions because they hurt my knees but I am jealous of those who can do them and they don’t. I guess that’s a love hate relationship. 
I see you haven’t slacked off on those DB presses. Hitting some great numbers there. 
My son has been back at school for awhile, heck, long enough to bring home the crud and make him and my wife sick for the past 4 days. LoL.
1 Like
Thanks Shane. Yeah, I haven’t gone that heavy on leg extensions in twenty years before this recent stretch while taking creatine. I’m sure that 7x210 was a PR yesterday but I don’t track that lift. I hyper extended my left knee a few years ago reaching into the van to get a surfboard out. Ever since then whenever I do anything that even remotely hyper extends it it gets sore. I stopped doing back extensions on the GHD and even the elliptical trainer. To date I haven’t had issues with leg extensions but maybe going for broke on them is aggravating it. Who knows…
Thanks on the DB presses. Probably could have hit a few more reps on those but was taking short breaks between sets. Our son started school with the crud yesterday so I’m sure it’s only downhill from there… 
Poor kid has been coughing all summer. We are starting to think there is some indoor air quality thing going on in our house or maybe his room. This time of year the crawlspace is just damp and nasty so maybe that has something to do with it. Could be a plumbing leak too. Will have to figure it out…
3 Likes
Before the “Deglamorization of Alcohol” by the military we’d play beer softball. 12oz beer at every base. Home run and you weren’t real fit to bat next time up. Games didn’t go more than a few innings.
4 Likes
That sounds like a game I’d love to play (once in a while).
2 Likes
Yesterday’s Cals: 2,900/-300
Peloton
45 Minute 70’s Rock Ride – Hannah Corbin
Total Output: 576 kj
Calories: 660 kcal
Avg Cadence: 79 rpm
Avg Speed: 21.9 mph
Distance: 16.42 miles
Avg Output: 213 watts
Avg Resistance: 53%
Avg HR: 149 BPM
Leaderboard: 1,125/19,070
5 Minute Cool Down Ride
Comments: Definitely have an upper respiratory thing going on. Both my kids have it too. I woke up feeling sluggish and started off trying to take it easy on this ride. About a quarter of the way through I changed my mind and started pushing it. Ended up with a pretty decent pace and torched some calories. Done.
5 Likes