Sending her lots of healing prayers and a big hug!
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Oh no! Hope your wife didn’t break anything. Did you get it checked out?
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Thank you all so much for the warm thoughts and prayers. 
She went to the ortho today. Fortunately, nothing is broken/fractured. They want to wait another week to see how she feels before ordering an MRI (to hopefully rule out a rotator cuff injury). Today was the first day that she seemed to notice an improvement but she has a long way to go. I’m heading out of town tomorrow for one night so hopefully the kids can cooperate and make life easier… 
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Yesterday’s Cals: 3,000/-100
Peloton
45 Minute Power Zone Endurance Ride – Hannah Corbin
15.75 Miles, 21 MPH, 562 Kcal, 135 BPM
Gym – Push
Metcon
4 Rounds:
25 Cal Bike
6 Dips
8 Pull-ups
12 Squats
15:15, 150 Cals, 121 BPM
Bench
11x135
9x155
8x175 (Max Reps)
7x185 (Max Reps)
6x185 (Max Reps)
SS
4-Count Flutter Kicks
3x5
Arsenal Shoulder Press (Hammer Grip)
11x45 PS
9x50
8x55 (Max Reps)
7x60 (Max Reps)
7x65 (Max Reps)
SS
35 lb Plate Front Raise
3x10
Smith Shrugs
3(10x140)
SS
Incline DB Bench (Max Reps)
12x60’s
9x65’s
8x70’s
Pec Deck (Max Reps)
10x130
9x150
7x170
SS
Dips (Max Reps)
12
10
10
Arsenal Side Lat Raise
12x40
10x50
8x60
51:00, 380 Cals, 110 BPM
Comments: Started on the Peloton at 0500. Then went to the gym and did Push. I’m leaving town today for one night so I basically combined today and tomorrow’s sessions. I’m rappelling a historic building in downtown Asheville tomorrow so that should be fun. Will try to hit a restaurant or brewery tonight if I’m not dead tired after the 6 hour drive. Booking a hotel with a Peloton but I might just take the day off tomorrow. It’ll be long enough as it is. Have a good day!
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Nice double up Trent. That was a big day of working out. Nice pace on the peloton as usual. Gym push session was a great one too. Meat and potatoes with bench, inclines and dips in the same session.
Safe travels man. Good luck with your rappel!
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Thanks Shane. That was a long but good session. After all of that and driving most of the day I’ll be surprised if I get anything in tomorrow morning. Who knows?
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Peloton (Hotel Fitness Center – Toe Cages)
20 Minute 2010’s Ride – Hannah Frankson
6.52 Miles, 19.6 MPH, 262 Kcal, 139 BPM
Comments: I was going to take the day off from training but I woke up earlier than I anticipated so I went down and got on the Peloton. This one had toe cages on one side and some other thing that you could clip into (I think?) on the other side of the pedals, but it didn’t appear to be compatible with Peloton shoes. So I used the toe cages and definitely didn’t go as fast as usual. I’m not a fan of toe cages. Especially with my big ass Hokas. Still better than nothing though… I tried Shane’s calibration test on this one and it seemed consistent with my Peloton at home. If you are a Peloton rider it looks like either all or most Hilton hotels have them now so keep that on your radar. Alright, off to work…
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Solid pace today Trent. Good luck today!
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Peloton
20 Minute 2010’s Ride – Camila Ramon
7.03 Miles, 21.1 MPH, 237 Kcal, 130 BPM
Pull
Garage
Pull-ups
9xBW
11xBW
7xBW+25
7xBW+35
7xBW+45 (PR)
SS
DB Rear Lat Raise
3(10x30’s)
SS
Reverse Lunges
3x20
24:51, 163 Cals, 91 BPM
Gym
HS IL Low Row
11x70 PS
9x80
9x90 (Max Reps)
7x105 (Max Reps)
7x105 (Max Reps)
LF Plate Loaded Bicep Curl
11x35
9x45
10x55 (Max Reps)
7x65 (Max Reps)
7x70 (Max Reps)
SS
Nautilus Glute Thrust
12x140
10x160
8x180
Arsenal Reverse Pec Deck
12x100
10x110
8x120
SS
LF ROW (Hammer Grip) (Max Reps)
12x110
10x120
8x130
40:00, 245 Cals, 89 BPM
Comments: That was a good session despite a very long day yesterday. We rappelled that building in Asheville from 8:00AM – 3:00PM and then I drove 6 hours to get home (and then had laundry and housework to do). Got to bed a little after midnight so I slept in this morning. Started in the garage with a Peloton ride and managed to get a Pull-up PR for 7RM. That was a PR by 5 lbs and honestly I probably could have gone heavier. Then I went to the gym and got some respectable sets in there. Very happy to get a PR on anything after yesterday. Rappelling (at least down buildings) is a very physically demanding activity.
Here is a cool photo from yesterday:
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PR on any day is impressive. After a day like yesterday, it’s that much more impressive. 
Garage workout with the Peloton ride would have been plenty for me. Killer gym session to follow it up man.
What are inspecting when you rappel? That is a cool photo!
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Thanks Shane. We were doing an overall assessment of the facade. So mainly looking at the brick, mortar, windows, sealants (caulk), terra cotta, etc. Mainly just dropping down and taking photos and notes. From there we will recommend repairs and offer to design the repairs, bid and oversee the repair project.
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Gotcha. Makes sense. 
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Yesterday’s Cals: 3,000/-100
Garage – Conditioning
Metcon (From Josh Bridges)
Complete 3 Total Rounds of the Following:
40 Calorie Bike
20 Bench Press, 125 lb
20 Power Cleans, 75 lb
20 Burpee Pull-ups
20 Power Cleans, 75 lb
20 Bench Press, 125 lb
40 Calorie Bike
53:00, 612 Cals, 138 BPM
Comments: Got this one from Josh Bridges and scaled/subbed as needed and then did it three times instead of one. Would have liked to have gone heavier on the power cleans but didn’t want to screw up my back. Done.
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Well that will get it done.
Nice workout Trent! These hour long metcons are damn impressive man.
Killing it!
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How’s your wife doing?
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Thanks for asking! She is still having some pain but had a follow up appointment this morning. The doctor said that she should be fine in the next few weeks. She might have a mild tear in her rotator cuff but that should heal if she can take it easy.
3 Likes
Peloton
20 Minute 80’s Rock Ride – Hannah Corbin
7.18 Miles, 21.5 MPH, 241 Kcal, 132 BPM
Gym – Legs
Arsenal Leg Press
8x180
6x230
6x270 (Max Reps)
4x320 (Max Reps)
4x320 (Max Reps)
HS IL Leg Press
10x115 PS
8x135
6x160 (Max Reps-ish)
6x160 (Max Reps-ish)
SS
HS IL Leg Curl
8x35 PS
6x45
8x55 (Max Reps)
5x65 (Max Reps)
3x75 (Max Reps) PR
Hip Adduction
8x210
6x230
8x250 (Max Reps) PR
6x270 (Max Reps)PR
5x290 (Max Reps) PR - First time doing the stack
SS
Hip Abduction
8x190
6x210
4x230
LF Back Extension
3(8x170)
LF Glute Machine
10x70 PL
8x90
6x110
LF Leg Extension
8x150
6x170
8x190 (Max Reps)
6x210 (Max Reps)
5x230 (Max Reps) PR
65:00, 396 Cals, 91 BPM
Comments: Was pretty exhausted this morning after a long week last week and even longer weekend. We went up to Raleigh for my daughter’s soccer games. We went to the NC State Fair on Saturday night and spent way too much money and ate like crap. In the hotel I ended up sharing a bed with my son, which is like sleeping with the Tasmanian Devil. LOL Not much sleep when you’re getting hit in the face and the side all night… Anyway, I was pretty beat going into this but still ended up having a good session. Started off with Leg Press, which I rarely ever do anymore. I really don’t like that machine as I feel like I don’t get much of a range of motion. Hit lots of PR’s today on other stuff. I don’t track those lifts but know I’ve never done that much weight on any of them. First time ever lifting the entire stack on Hip Adduction. I remember when I used to finish at 4x210 on that lift. Creatine gains are still coming I guess…. I texted my buddy and told him about it. I told him I’ll let him know if I ever start getting thunder thighs. 
Only a few holes away from the entire stack on LF Leg Extension too. I remember finishing at 4x170 on that lift. Hell yeah….
6 Likes
Good to hear your wife is doing better. 
Gym session full of PRs today.
Pretty impressive considering your slept with a Tasmanian devil. . My son is the same way!
Sounds like a fun yet tiring weekend.
My gym had some Hyrox thing going on Sunday. I was watching them thinking this is right up Trent’s alley.
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Thanks Shane! 
1 Like
Yesterday’s Cals: 2,900/-300
Metcon (From Melt Programming)
Complete the following wearing a 20 lb vest.
Bike 200 Calories.
Every 2 minutes, complete one round of the following:
3 Pull-ups
6 Push-ups
9 Air Squats
22:00, 10 Rounds. 257 Cals, 132 BPM
Gym – Push
Bench
8x155
6x175
6x185 (Max Reps)
4x195 (Max Reps)
3x205 (Max Reps) (No Spot)
SS
Leg Raises
3x12
HS IL Shoulder Press
8x55 PS
6x70
6x80 (Max Reps)
4x90 (Max Reps)
3x100 (Max Reps) PR
SS
DB Front Lat Raises
3(8x30’s)
SS
Shrugs (Standing in the HS Machine)
12x80 PS
10x90
8x100
Flat DB Bench
8x70’s
6x80’s
5x90’s (Max Reps)
3x100’s (Max Reps) PR
LF Side Lat Raise (Max Reps)
10x70
6x90
3x110
65:00, 414 Cals, 97 BPM
Comments: Wow…. That’s about all I can say about that session. Just nothing but solid lifting. Started with a metcon in the garage and then went to the gym and did some push work. Started by going for a (no spot) 3RM on bench. Working sets were supposed to be: 8, 6, 3, 3, 3 with the last three sets being to within one rep of failure. I had another rep or two at 205 on bench but didn’t have a spot. Ended up with PRs on HS IL Shoulder Press and Flat DB Bench. I definitely had one more rep in the tank on Flat DB Bench but there was a lady standing right next to me, so I stopped just in case. I didn’t want to drop a 100 lb DB on her foot if I missed that rep. Very happy to still be getting PR’s and I’m hoping that my bench numbers will go up since I just started doing that again. Done.
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