Boo to the sickness! 
Kick ass pace though Trent. Great job!
2 Likes
Yesterday’s Cals: 3,000/-400
Peloton
20 Minute House Ride – Hannah Frankson
7.14 Miles, 21.4 MPH, 255 kcal, 137 BPM
Pull
Garage
Pull-ups
8xBW
10xBW
10xBW+25 (Max Reps)
7xBW+35 (Max Reps)
6xBW+50 (Max Reps) PR
SS
Arnold’s
3(10x30’s)
SS
Rear DB Lat Raises
3(10x30’s)
SS
Reverse Lunges
3x16
24:00, 216 Cals 122 BPM
Gym
HS IL Row
10x115 PS
8x135
10x150 (Max Reps)
8x160 (Max Reps)
7x170 (Max Reps)
Mag Pull Downs (Max Reps)
14x140
10x160
6x180
LF Plate-Loaded Curls (Max Reps)
10x45
8x55
6x180
Pull-ups (Max Reps) EMOM
10
7
6
6
6
38:00, 259 Cals, 107 BPM
Comments: Solid session. Started off in the garage with a “House” ride. Not sure what “House” genre is but it wasn’t really my thing… Then managed an unexpected PR on pull-ups (6 Reps). I’m glad I looked that up or I probably would have just tied my previous PR at 45 lbs. Then went to the gym and did some more bodybuilding type of work. I wanted to superset some stuff but it seemed like everyone was doing pull today so I just stayed on each machine. Good session. Hope everyone enjoys the weekend!
7 Likes
Killer pull up PR Trent! That was a tough set man. Way to get it done!
2 Likes
Great pull ups, great music, great flag.
1 Like
Thanks gents!
1 Like
Peloton
15 Minute Rolling Hills Ride – Hannah Corbin
4.67 Miles, 18.7 MPH, 130 Kcal, 111 BPM
Gym – Legs
Hip Adduction
3(10x190)
SS
Hip Abduction
3(10x210)
LF Back Extension
3(10x170)
Arsenal Leg Press
10x180
10x230 (Max Reps-ish)
9x270 (Max Reps-ish)
8x320 (Max Reps-ish)
Dyna Body Squat
12x140
10x180 (Max Reps-ish)
8x230 (Max Reps-ish)
6x270 (Max Reps-ish)
SS
Toes to Bar
3x8
LF Leg Extension
10x150
8x170 (Max Reps) *little bit of knee pain
6x190 (Max Reps) *little bit of knee pain
LF Leg Curl
10x150
8x170 (Max Reps)
6x190 (Max Reps)
Nautilus Glute Thrust
12x140
10x180
8x230
66:00, 463 Cals, 102 BPM
Comments: My cough/chest congestion peaked over the weekend and then I woke up this morning feeling surprisingly better, so I decided to workout. Made it a point to take it easy on this session. Nice, easy Peloton ride and then went to the gym and did legs. I really don’t like leg press. It seems like my legs and knees are just crammed into my chest and I don’t really get a good range of motion. Oh well, I tried. Still got some decent sets in on that and Dyna Squat. Had a little bit of knee pain on the leg extensions. That really sucks because I love that machine. One of my gym buddies walked up while I was doing glute thrusts and I said, “Hey man, you don’t get an a$$ like this without putting in the work.” That got a good laugh from him and a few other folks.
We had a wonderful evening at the pool last night with friends for what might end up being the last time this season. Due to kids sports and the cooler than usual weather I’d be surprised if we get any more days up there. Watched my Heels become the laughingstock of the country last night. Pretty pathetic, but not terribly surprising.
6 Likes
Solid session Trent. I hear you on leg press. Sometimes I wonder how effective it really is. Dyna squat numbers look good. 
That is funny about the glute thrust. It is hard to look manly on one of those things. 
Glad your cough has cleared up. I just started last night with a little bit of a sore throat. 
End of pool season is always a bummer. It means the year is about over and the holidays are quickly barreling down on us.
2 Likes
Thanks Shane. The glute thrust machine used to face the wall/mirror. They just got some new machines so they moved some things around and now it faces out into the gym. Nothing like glute thrusting for the world to see… 
Sorry about the sore throat man. Hopefully some vitamin D will get rid of it. Mine has been weird. Just a pretty nasty cough and chest congestion for about a week. No runny nose, no fever, no sinus infection. It started in my chest and just stayed there. I read today that covid is going up in a lot of areas right now so maybe that’s what it is. Oh well. This ain’t my first rodeo… 
1 Like
Yesterday’s Cals: 3,100/-
Conditioning:
Metcon
Complete AMRAP in 20 Minutes wearing a 20 lb Vest:
20 Reverse Lunges
6 Pull-ups
12 Push-ups
20 Calorie Bike
5 Rounds in 21:00. 245 Cals, 135 BPM
Then:
Peloton
20 Minute R&B Ride – Hannah Frankson
7.05 Miles, 21.2 MPH, 287 Kcal, 147 BPM
Comments: Have to go to Raleigh and back today so I just did some conditioning in the garage. Figured I would mix it up and do half metcon, half bike ride. I put the toe cages on the Peloton for the metcon. That worked pretty well but then it took me 5-10 minute to figure out how to get them off. Had to loosen the clips to get them off and I had never done that before. Live and learn… Then got on the bike and was whisked away to a junior high dance with the R&B music. LOL Done.
4 Likes
1 Like
Yesterday’s Cals: 3,100/-
Peloton
30 Minute Classic Rock Ride – Denis Morton
11.0 Miles, 22 MPH, 411 Kcal, 143 BPM
5 Minute Cool Down Ride
Gym – Push
Incline DB Bench
10x60’s
11x65’s (Max Reps)
10x70’s (Max Reps)
7x75’s (Max Reps)
SS
Toes to Bar
3x8
Arsenal Shoulder Press
10x45 PS
12x50 PS (Max Reps)
10x60 PS (Max Reps)
8x70 PS (Max Reps)
SS
Front DB Lat Raises
3(8x30’s)
Smith Shrugs
12x140
10x180
8x240
Flat DB Bench (Max Reps)
10x70’s
10x75’s
7x80’s
SS
DB Pull Overs
10x60
8x65
6x70
LF Lat Raise (Max Reps)
10x70
8x80
6x90
61:00, 496 Cals, 117 BPM
Comments: That was a solid session. Started with a longer than usual Peloton ride and then went to the gym and put in some good work. Strong sets (at least for me). Done.
5 Likes
Couple of nice workouts Trent. Moving some great weights today. Like you said, solid session. I agree.
1 Like
Yesterday’s Cals: 2,800/-200
Metcon
AMRAP in 20 Minutes:
30 Calorie Bike
20 Alt. DB Snatches, 40 lb
15 Push-ups
10 Pull-ups
4 Rounds in 21:55, 235 Cals, 129 BPM
Pull-ups
10xBW
8xBW+15
8xBW+30
8xBW+40 (PR 7-8 Rep Max)
SS
DB Rear Lat Raise
3(10x30’s)
SS
Reverse Lunges
3x20
Pull-ups E2MOM
8
8
8
8
25:00, 217 Cals, 107 BPM
Gym
Hammer Strength IL Low Row
10x70 PS
8x90
9x105 (Max Reps)
8x115 (Max Reps)
Hammer Strength IL High Row (Leave 2 in the Tank)
8x90 PS
7x100
6x115
SS
Pull-ups
8
8
8
Hammer Strength IL Row (Leave 2 in the Tank)
8x115 PS
7x125
6x135
SS
Pull-ups
8
8
8
Rogers 3-Way Row (Leave 2 in the Tank)
8x115 PS
6x125
4x135
SS
Pull-ups
8
8
8
Pull-ups
8
8
54:00, 346 Cals, 96 BPM
Comments: Good session. Started off in the garage with a metcon and Pull-ups/Accessory. Then went to the gym and more or less supersetted different variations of Rows and Pull-ups. Overall, I did 202 Pull-ups in that session.
6 Likes
Damn. That one read like a book. LoL. 202 pull ups. 
That was one hell of a workout man. Very impressive!
1 Like
Peloton
15 Minute Climb Ride – Emma Lovewell
5.61 Miles, 22.4 MPH, 216 Kcal, 148 BPM
5 Minute Cool Down Ride
Gym – Legs
HS IL Leg Press
10x90 PS
8x115
9x135 (Max Reps)
6x160 (Max Reps)
6x160 (Max Reps)
HS IL Leg Curl
10x35 PS
8x45
8x50 (Max Reps)
8x60 (Max Reps) (Probably a PR)
SS
Split Squats
3(10 Per Leg)
Dyna Body Squat
10x140
8x180
6x240
SS
Toes to Bar
3x8
LF Leg Extension
10x150
8x170 (Max Reps)
6x190 (Max Reps)
Hip Abduction
10x190
8x210
6x230
SS
Hip Adduction
10x210
8x230
6x250
Nautilus Glute Thrust
10x140
8x180
8x180
5:00, 386 Cals, 111 BPM
Comments: This was probably my first Sunday session in 5 years. I’m going to Colorado tomorrow for a few days so I thought I would get this in today as I was supposed to wake up at 3:00AM to fly out. As luck would have it, right when I got home from the gym I got an alert that my flight was delayed three hours so now I can still wake up at 5:00AM and get a session in before flying out. I guess that’s a win. This was a pretty good session. It was bizarre being in the gym at 5:00PM on a Sunday. There were maybe 10 people in there.
After my previous travel job I have managed to stay off of a plane for the last 5 years so it’s pretty wild to be flying tomorrow. To say I was unprepared is an understatement. I had to go out and buy “business casual” and “smart casual” WTFIT?!?!? clothes and it took me most of the afternoon to pack. Oh well. At least I got some new clothes as that was way overdue. This is the annual meeting for my new company (the one that just bought my company) so I figured I would go. I don’t dig the corporate BS meetings at all but it’s in Colorado Springs so that was hard to pass up. The hotel fitness center has some dumbbells, cables and a few Pelotons so I’m hoping I can get a session in out there. Not much downtime as they are keeping us busy from 7:00AM – 11:00PM. I shall do my best….
4 Likes
Metcon
8 Minute AMRAP:
5 DB Hang Clean +5 DB Overhead Press, 2x40 lb
10 Push-ups
20 Air Squats
5 Rounds
Right Into:
8 Minute AMRAP:
10 Cal Airdyne
6 Ring Dips
10 Ring Rows
4 Rounds
Right Into:
8 Minute AMRAP:
12 Alt DB Snatches, 40 lb
12 Cal Bike
4 Rounds
24:00, 281 Cals, 134 BPM
Comments: Got this one in at 0500 before flying out. Will try to get something in at the hotel over the next few days. Done.
4 Likes
Nice couple of workouts Trent! Good luck in Colorado!
7-11PM WOW. That is a heck of a work day.
Try to have fun out there. One of my favorite states to visit. 
1 Like
Thanks Shane. That was a long day indeed. Ended up going to be around midnight and still got up before 5:00 this morning. Beautiful area up here though.
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Peloton
45 Minute Power Zone Endurance Ride – Ben Alldis
Total Output: 519 kj
Calories: 772 kcal
Avg Cadence: 77 rpm
Avg Speed: 21 mph
Distance: 15.74 miles
Avg Output: 192 watts
Avg Resistance: 51%
3/675/23,022
165 BPM
5 Minute Cool Down Ride
Comments: Stayed up pretty late last night having drinks with coworkers and still got up and got on the Peloton at 5:15AM. I’m not sure if it was the altitude or the two shots of espresso before that ride but that was a damn struggle. My heart rate was maxed out for almost the entire ride. It was a good idea to bring my Peloton shoes as that was about the only piece of equipment that was open. Glad I got a ride in. Another long day coming up here. I might take tomorrow off from training and then hit the gym on Thursday and Friday. Hope everyone has a good day!
During that ride I watched the sun come up and this was my view when I finished:
That road to the right is the entrance to the Air Force Academy.
5 Likes
Altitude can be a bummer. Good job on your ride. What a beautiful view.
1 Like