Hopefully it’s not hurt too bad. We can’t be both walking around with shit shoulders. 
1 Like
Yesterday’s Cals: 2,700/-300
Metcon
5 Rounds for Time:
15 Push-ups
10 Knees to Elbows
10 DB OHP, 30’s
10 Plate Front Raises, 35 lb
15 Goblet Squats, 40 lb
15 Calorie Airdyne
27:00, 280 Cals, 126 BPM
Right Into:
Peloton
20 Minute 80’s Ride – Hannah Corbin
6.82 Miles, 20.5 MPH, 274 Kcal, 143 BPM
Comments: This was definitely more of a clock puncher session. Not a particularly hard metcon followed by a not particularly hard bike ride. Was pretty tired when I woke up and my hip was hurting so I figured I’d just come out and get 45 minutes of conditioning in one way or another.
I’m going down to SC today to pick up a beach cruiser bike for my office. My plan is to keep it in the office and if I want to go ride around at the beach on my lunch break I can do it. I’m planning to get some surfboard racks for it too so I can attach my board and go surfing without paying for parking. And of course, I can just throw on a bathing suit and go down and chill at the beach. Definitely adding to the work/life balance. Ha ha….
4 Likes
Nice work for not feeling it today. 
Beach cruiser with a surfboard rack to carry your surfboard, that you ride to the beach from work, might just be the ultimate flex. 
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Ha ha… Thanks Shane. This has been the plan since I first got this office two years ago. Glad it’s coming together just in time for winter. 
2 Likes
Peloton
20 Minute Pop Ride – Hannah Frankson (400’th Ride)
7.47 Miles, 22.4 MPH, 291 Kcal, 148 BPM
Gym – Legs
HS IL Leg Press
10x90 PS
8x115
8x135 (Max Reps)
5x160 (Max Reps)
4x170 (Max Reps)
HS IL Leg Curl
10x35 PS
12x45 (Max Reps)
8x55 (Max Reps)
8x65 (Max Reps)
4x75 (Max Reps)
SS
Split Squats
3x20
Dyna Body Squat
8x180
6x230
4x270
SS
Knees to Elbows
3x10
LF Leg Extension
10x130
8x150
11x170 (Max Reps)
8x190 (Max Reps)
6x210 (Max Reps)
4x230 (Max Reps)
58:00, 400 Cals, 108 BPM
Comments: This was a good session. Did my 400’th ride on the Peloton and got high fives from dozens of folks on the ride. I finished 3’rd out of 185 people on the ride. Then went to the gym and did a heavy leg day. Got some solid sets in that one. Probably hit PR’s on HS IL Leg Curl and LF Leg Extension but I don’t track those lifts.
4 Likes
Yesterday’s Cals: 2,800/-300
Metcon
4 Rounds:
40 Calorie Bike
20 Alternating DB Snatches, 30 lb
20:00, 200 Cals, 123 BPM
Gym – Push
Flat DB Bench
10x75’s
8x80’s
8x85’s (Max Reps)
6x90’s (Max Reps)
4x95’s (Max Reps) (PR)
SS
Leg Raises
3x12
HS IL Shoulder Press
10x60 PS
8x65
8x75 (Max Reps)
6x85 (Max Reps)
5x90 (Max Reps) (PR)
SS
Front DB Lat Raises
3(8x30’s)
Bench
10x135
8x165
5x185
SS
LF Side Lat Raise (Max Reps)
9x70
7x90
4x110
Smith Shrugs
12x140
10x160
8x180
Dips (Max Reps)
12xBW+1 Chain
8xBW+2 Chains
7xBW+2 Chains
SS
Pec Deck
8x150
6x170
4x190
70:00, 440 Cals, 94 BPM
Comments: This was the best Push session I’ve had in a long time. Started with a metcon in the garage and then went to the gym and got after it. I really wanted to try 100’s on Flat DB Bench but since I only got 4 reps at 95’s decided to pass. 95’s was a PR for 3RM – 5RM so still a good showing. Also hit a PR on HS IL Shoulder Press. I haven’t tracked that lift to date but will start now as I know I’ve never done 2 PPS. I threw Bench in as an accessory. That was my first time doing Bench in over 6 months as I’ve been sticking to DB Bench. Finished with some good sets of dips with the chains. Done.
4 Likes
It’s a PR PARTY!
2 Likes
Yesterday’s Cals: 2,800/-300
Peloton
20 Minute 90’s Ride – Emma Lovewell
7.32 Miles, 22 MPH, 264 Kcal, 139 BPM
5 Minute Cool Down Ride
Pull
Garage
Pull-ups
8xBW+10
6xBW+25
4xBW+45
4xBW+55
4xBW+65 (PR)
SS
Rear DB Lat Raise
3(10x30’s)
SS
Reverse Lunges
3x20
25:00, 193 Cals, 113 BPM
Gym
HS IL Low Row
8x90 PS
6x115
4x125
4x135 (Max Reps)
4x145 (Max Reps)
DB Preacher Curls
8x30
6x30
4x35
3x40 (Max Reps)
Reverse Pec Deck (Max Reps)
12x110
10x130
7x150
LF Back Extension
3(8x170)
Rope Curls (Max Reps)
10x42.5
7x57.5
4x72.5
35:00, 212 Cals, 94 BPM
Comments: Good session. Started in the garage with a Peloton ride and a PR on Pull-ups. Then went to the gym and did some more rows and bicep curls. Done.
4 Likes
Yesterday’s Cals: 2,900/-300
Peloton
60 Minute Power Zone Endurance Ride – Matt Wilpers
Total Output: 732 kj
Calories: 808 kcal
Avg Cadence: 83 rpm
Avg Speed: 21.4 mph
Distance: 21.4 miles
Avg Output: 203 watts
Avg Resistance: 51%
Avg HR: 141 BPM
Leaderboard: 1,285/13,367
5 Minute Cool Down Rdie
Comments: Decent ride. My hip pain has continued for a month and a half so I wanted to try and keep this one at an easier pace. I still pushed it on the last ten minutes or so. Ironically, it doesn’t hurt as much now. Probably need to get that looked at soon.
3 Likes
Yesterday’s Cals: 3,400/-400
Metcon
5 Total Rounds for Time of:
1 Mile Bike
2 Rounds of:
10 Pull-ups
20 Push-ups
30 Squats
37:00, 442 Cals, 137 BPM
Right Into:
10 Minute Climb Ride – Hannah Frankson
3.34 Miles, 20.1 MPH, 144 Kcal, 147 BPM
Comments: I ended up biking over 30 miles yesterday and then walked two miles during my daughter’s soccer practice last night. Then I slept poorly because my mind was racing with storm preparation things that I haven’t had to think about (thankfully) in a few years. Still came out here and essentially did Murph this morning (no vest). It sure felt like a summer morning out here with the heat and high humidity. I will note that all sets of pull-ups and push-ups were unbroken. So 10 sets of 10 pull-ups and 20 push-ups. Squats were mostly 25+5. Then I added a 10 minute bike ride after that just to take the total duration over 45 minutes. Done.
As of right now, we are planning to stay for this storm. It doesn’t look like it will have a lot of time to strengthen but it might stall out for a few days and cause some flooding. We are keeping an eye on it. I have been running the last little bit of 3 year old gas out of our generator this morning and will put a little more fresh gas in when I get home today. That’s the news for now.
6 Likes
Well, be safe. My thoughts are with you.
1 Like
Nice week of training Trent. 400th peloton ride, nice milestone there. That was pretty quick to get there too!
Hit some nice PRs in here too.
Good luck with the storm. Hopefully it stalls out or turns. 
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Thanks man. That was an epic week of training. Looks like the storm is going out to see now so that is a big plus. Just don’t need any more 
to deal with right now. Lol
2 Likes
Peloton
20 Minute Pop Ride – Hannah Frankson
7.26 Miles, 21.8 MPH, 290 Kcal, 149 BPM
5 Minute Cool Down Ride
Gym – Legs
Hip Abduction
12x170
10x190
8x210
SS
Hip Adduction
12x210
10x230
8x250
LF Back Extension
12x150
10x170
8x190
HS IL Leg Press
14x90
12x115
12x135 (Max Reps)
10x160 (Max Reps)
SS
Toes to Bar
3x8
LF Leg Curl
12x130
10x150 (Max Reps)
9x170 (Max Reps)
LF Leg Extension
12x130
10x150 (Max Reps)
9x170 (Max Reps)
Nautilus Glute Thrust
12x140
10x160
8x180
49:00, 303 Cals, 95 BPM
Comments: Decent session. Stomach has been feeling a little crummy for two days now. Still managed to get out there and put together a decent session. I was drenched in sweat after that Peloton ride. Went to the gym and knocked out some leg work. Last week was one of the best weeks of training I’ve had in a while, so I am doing higher reps this week. Looks like the storm is heading out to see now, thank God. We are getting some of the outer rain bands today and tomorrow and then it is supposed to clear out.
6 Likes
Great to see the hurricane heading back out to sea. Hopefully the rain isn’t too bad. :
Seriously fast pace on that peloton ride today Trent. Sorry to hear your stomach has been feeling crummy. Must be something going around. You got in a really good looking leg day today though. A lot more than I put in, that is for sure! 
Hopefully tomorrow brings better feeling stomachs for both of us.
1 Like
Though I have lived through blizzards, and big Pacific storms that pummeled Northern California, I have not lived through a hurricane. Glad to hear it is headed back out to the ocean. On another note I am amazed that you can abuse your Peloton and then go to the gym and work legs. Good job!
2 Likes
I’ve never lived through a blizzard, but would imagine that is pretty wild. When I lived in the mountains in VA growing up we got about 1.5-2 feet of snow once but I wouldn’t call that a blizzard.
I’ve been through a category 1 hurricane a few times, but nothing higher than that. Wind gusts were up to 100 mph and we saw plenty of trees go down and flooding in certain areas. I couldn’t imagine going through anything more than that. An old friend of mine stayed with his family through hurricane Fran in 1996. That was a category 3 storm when it hit here. Wind gusts were 120-130 mph. My friend told me that his dad turned over the couch in their living room and they were all crouched down underneath it for several hours and were scared that their house would be destroyed. Fortunately their house held up with only minor damage but I’m sure it must have been terrifying. Most everyone I know says they “might stay” for a category 1 but will leave for anything higher than that. With young kids I would probably leave for a category 1 or higher. No point in being stuck in your house for days or weeks without power. No air conditioning and having to deal with that with kids would be a nightmare. 
2 Likes
Yesterday’s Cals: 2,400/-200
Gym
Metcon (From Josh Bridges)
Complete as many rounds as possible in 20 Minutes of:
20 Calorie Row
20 Sit-ups
10 Devil’s Press, 2x30 lb
4 Rounds +20 Calorie Row. 250 Cals, 140 BPM
Push
HS IL Bench Press
12x45 PS
10x50
11x55 (Max Reps)
10x60 (Max Reps)
HS IL Shoulder Press
12x45 PS
12x55 (Max Reps)
11x60 (Max Reps)
10x65 (Max Reps)
Flat DB Bench – Neutral Grip (Max Reps)
10x60’s
9x60’s
9x60’s
SS
Barbell Shrugs
12x135
10x165
8x185
Cable Single Arm Tricep Extension (Max Reps)
10x23 Per Arm
9x27
8x30
SS
Arsenal Side Lat Raise (Max Reps)
12x50
10x60
10x70
Arsenal Pec Deck (Max Reps)
12x170
10x180
8x190
58:00, 393 Cals, 107 BPM
Comments: Still feeling kind of under the weather. My stomach is feeling mostly better but now I think I’m fighting the next round of crud that my son brought home. Still managed to put together a decent session. I took my daughter to school this morning so I went straight to the gym. First time I’ve done a metcon in there in a long time. Got that one from Josh Bridges and it did the trick. Then did a push session with working sets in the 10 rep range. Done.
5 Likes
Heck of a workout Trent. Nice push day today. Hopefully whatever your son has given you is quickly gone.
1 Like
Yesterday’s Cals: 2,600/-200
Garage
Metcon (From Melt Programming)
Buy In: 50 Cal Bike
EMOM for 9 Minutes:
- 0:50 Push-up Hold
- 12 Ring Rows
- 20 Goblet Squats, 30 lb
Then, EMOM for 9 Minutes:
- 15 Sit-ups (Feet unanchored)
- 12 DB Hammer Curls, 2x30 lb
- 12 Ring Dips
Cash Out: 50 Cal Bike
29:17, 263 Cals, 111 BPM
Pull
Pull-ups
8
10
12
14
16
SS
Rear DB Lat Raise
3(10x30’s)
SS
Reverse Lunges
3x20
14:00, 109 Cals, 113 BPM
Gym
HS IL Row
12x90 PS
11x105 (Max Reps)
10x115 (Max Reps)
10x125 (Max Reps)
LF Plate Loaded Preacher Curl
12x35
10x40
10x45 (Max Reps)
9x50 (Max Reps)
Arsenal Reverse Pec Deck
12x90
10x100
8x110
SS
LF Pull-Down
12x110
10x130
8x150
31:00, 197 Cals, 92 BPM
Comments: Good session. Started in the garage with a metcon, pull-ups and accessory. Then went to the gym and kept it pretty simple. I worked Rows, Biceps and then did some accessory work. Done.
5 Likes