That’s awesome man. Yep, get the cigar. 
1 Like
I got a fleece (plush) robe that goes down right below my knees for that reason. Gonna wear shorts under it too so I don’t accidentally ruin anyone’s life. 
1 Like
Legs
Peloton
20 Minute Groove Ride – Emma Lovewell
7.55 Miles, 22.6 MPH, 281 Kcal, 151 BPM
5 Minute Cool Down Ride
Strength Sets: 9-7-5MR-5MR-5MR
Cybex Squat Press
9x270
7x320
7x360 Max Reps
5x410 Max Reps
5x410 Max Reps
SS
Knees to Elbows
3x10
Dyna Body Squat
12x140
10x160
8x180
6x200
LF Leg Extension
9x130
7x150
10x170 Max Reps
8x190 Max Reps
HS IL Leg Curl
10x35 PS
8x45
8x55 Max Reps
6x65 Max Reps
SS
Split Squats
3(10 Per Leg)
LF Glute Machine
12x70 Per Leg
10x90
8x110
Hip Abduction
12x190
10x210
8x230
Hip Adduction
12x210
10x230
8x250
61:00, 461 Cals, 111 BPM
Comments: I ended up neck and neck with another guy on that Peloton ride so I put the pedal to the metal and ended up north of 22 MPH. Was dripping sweat too. Good stuff… Then went to the gym and had a nice leg session. I swear it must have been International Leg Day because everyone was doing legs. Still managed to get some good sets in. Done.
5 Likes
Usually Mondays are international chest day. The time change must really be messing with people. 
Killer pace on that ride!
I like the look of that leg day. Lots of great sets and exercises in there.
2 Likes
Yesterday’s Cals: 2,700/-400
Push
Metcon
20 Minute AMRAP of:
6 Dips
8 Pull-ups
20 Reverse Lunges
8 Snatches, 65 lb
20 Calorie Row
4 Rounds. 229 Cals, 140 BPM
Bench
9x155
7x175
7x185 (Max Reps)
6x195 (Max Reps)
4x205 (Max Reps) Probably had another
SS
Leg Raises
3x12
HS IL Shoulder Press
9x55 PS
7x65
8x75 (Max Reps)
7x85 (Max Reps)
5x95 (Max Reps) PR
SS
DB Front Raises
3(8x30’s)
Flat DB Bench
8x75’s
6x85’s
5x95’s (Max Reps) Tied PR
SS
Side DB Lat Raise
10x20’s
8x25’s
7x30’s (Max Reps)
Smith Shrugs
10x140
8x160
6x180
SS
Arsenal Incline Press (Hammer Grip) Max Reps
11x45 PS
8x55
5x65
65:00, 463 Cals, 111 BPM
Comments: Good session this morning despite being pretty tired for it. I had to take my daughter to school so I went to the gym and did a metcon there instead. At one point I had to sub in push-ups for dips but other than that was able to complete it as written. Then did Push and got some good sets in. Got a PR on HS IL Shoulder Press, which is always good. Also tied a PR on Flat DB Bench. I’ve really made it a point to start at higher weights on my intro sets. Like on Bench instead of starting with 10x135, throw on some more weight. No need to shortchange myself. Then I went home and got into the Christmas Tree Cakes again…. 
My mom sent both kids two boxes (each) of Little Debbie Christmas Tree Cakes (which are my absolute favorite…). The kids “decorated” our living room with the boxes so yesterday I had to walk around like a drug addict surrounded by drugs, but I couldn’t eat any of them because none of the boxes had been opened. 
Well, the kids finally opened one yesterday afternoon so I was able to “fell a tree” this morning. I’m hoping to “clear the entire forest” by the end of the week.
5 Likes
Tied a PR and set a PR and then went home to crush some Little Debbie Christmas trees. This is living man. No doubt about it. 
2 Likes
Another PR party! 
With cakes and everything!
I saw some chocolate ones in Dollar General the other day and asked Jed if we should grab them, he said… no. 
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Ha ha, thanks! I’m sure the chocolate ones are good too but I just love my vanilla ones! 
I think you might have to overrule him and buy some.
2 Likes
Yesterday’s Cals: 3,100/-
Garage – Conditioning
Metcon
For Time:
50 Calorie Bike
20 Ring Rows
20 DB Power Cleans, 2x40 lb
20 Man Makers, 2x30 lb
20 DB Power Cleans, 2x40 lb
20 Ring Rows
50 Calorie Bike
26:00, 302 Cals, 135 BPM
Metcon
15 Minute AMRAP:
20 Calorie Airdyne
16 Alt DB Snatches, 40 lb
12 Sit-ups (Feet Unanchored)
8 Pull-ups
3 Rounds + 10 Cal Airdyne. 185 Cals, 140 BPM
Comments: I have to get to work a little earlier today so I decided to do my metcons this morning instead. I will probably do Peloton tomorrow and Pull on Friday. Sort of borrowed these from Josh Bridges and tweaked them a lot. I took out most of the Push exercises to keep from murdering my gains from yesterday. I subbed in mostly Pull exercises for those. First time doing Man Makers in a long time. Now I remember why it’s been so long…
I thought about starting my own IG page for metcons. It would be sort of a “metcon bank” for people to come and grab a metcon to do that day, etc. Maybe they are people like me who treat metcons as conditioning and just don’t feel like coming up with it on their own. Or maybe they are people who just want to get some exercise and don’t know what to do. I know I’m a middle-aged man with tons of limitations at this point but maybe people would relate to that? This idea popped into my head because I follow a few people like that on IG already for the exact same reason. For all intents and purposes, they are (usually a little younger than me) in good shape but are not professional athletes, etc. Anyway, today it just popped into my head and I was like, sh!t, I could do this! I don’t know. Just thinking about it. Feel free to tell me to shut up and go back to bed. Ha ha….
6 Likes
Nice couple of Metcons Trent.
I think you should start your own IG page for Metcons. The one qualifying factor that you definitely have is experience. You have been doing these for a LONG time and have a ton more experience than a lot of the people who would tune in.
I say go for it.
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I would say so!
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Yesterday’s Cals: 3,000/-
Peloton
60 Minute Classic Rock Ride – Denis Morton
Total Output: 818 kj
Calories: 959 kcal
Avg Cadence: 80 rpm
Avg Speed: 22.4 mph
Distance: 22.37 miles
Avg Output: 227 watts
Avg Resistance: 54%
Leaderboard: 386/6,747
Avg HR: 157 BPM
5 Minute Cool Down Ride
Comments: Had a pretty long day yesterday at work and then came home and worked until 8:00PM. Needless to say I was worn out for this ride. Started off at a medium pace and then sort of hit my stride around the halfway point. I ended up pretty much abandoning the suggested cadences and resistance and just did what I needed to stay over 22 mph. Generally, I alternated between going out of the saddle at 60-70% resistance/60-80 cadence and “recovering” at about 52% resistance/80-90 cadence. Done.
Hoping to hit curls for the girls tomorrow. Probably with the rest of humanity… LOL
4 Likes
Heck of a ride Trent. Killer average pace for 60 minutes. 
1 Like
Thank you sir!
1 Like
Yesterday’s Cals: 3,300/-
Pull
Garage
Metcon
3 Rounds for Time:
12 Push-ups
8 Pull-ups
15 Cal Bike
12 DB Shoulder Press, 2x30 lb
16 Goblet Squats, 40 lb
15 Cal Bike
6/6 DB Snatches, 40 lb
12 Sit-ups, Feet Unanchored
15 Cal Bike
25:35, 257 Cals, 125 BPM
Pull-ups
9xBW
7xBW+25
5xBW+45
5xBW+55
5xBW+65 PR
SS
Rear DB Lat Raise
3(8x30’s)
SS
Reverse Lunges
3x20
19:53, 153 Cals, 114 BPM
Gym
HS IL Low Row
9x70 PS
7x90
9x100 (Max Reps)
7x115 (Max Reps)
6x135 (Max Reps)
SS
Leg Raises
3x12
LF Bicep Curl
9x45
7x55
7x65 (Max Reps)
6x75 (Max Reps)
4x85 (Max Reps)
SS
Free Motion Cable Straight Bar Pulldowns
12x57
10x63
8x70
Arsenal Reverse Pec Deck
10x110
8x120
6x130
SS
HG Pull-ups Max Hold at Top
20 Count
14 Count
12 Count
32:00, 200 Cals, 99 BPM
Comments: Good session. Started in the garage with a metcon, Pull-ups and accessory. Managed to squeak out a PR and then went to the gym and did rows, bicep curls and accessory. After the metcon I did several short videos of each movement from the metcon and might try to edit them together on IG and post it under a new account. I’ve never really tried to do that so there might be a learning curve. LOL
6 Likes
Nice PR on those pull ups Trent! Good luck with your IG page. Send me a follow.
1 Like
Same! I am here for it!
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Thanks guys! I’m happy to give you guys a follow. I know where to find Shane. QuadQueen, what is your IG “name”? 
I haven’t set up the page yet as I’m trying to get enough metcons together that I can be a few weeks ahead so I’m not screwed when I get sick or go on vacation. Fortunately, I’ve been logging my workouts for the last 12 years so there are plenty of metcons to dig up from the old days. LOL
2 Likes
Legs
Peloton
20 Minute Hip Hop Ride – Emma Lovewell
7.22 Miles, 21.7 MPH, 274 Kcal, 143 BPM
Strength Reps: 10, 3x10 (Max Reps)
HS IL Leg Press
10x90 PS
11x115 (Max Reps)
10x125 (Max Reps)
10x135 (Max Reps)
LF Leg Extension
10x130
10x150
12x170 (Max Reps)
10x190 (Max Reps)
LF Leg Curl
10x110
15x130 (Max Reps)
12x150 (Max Reps)
10x170 (Max Reps)
SS
Reverse Lunges
3(10 Per Leg)
Hip Adduction
12x190
10x210
8x230
SS
Air Squats
3x15
SS
Hip Abduction
12x170
10x190
8x210
LF Back Extension
3(10x150)
LF Glute Machine
12x70 Per Leg
10x90
8x110
51:00, 322 Cals, 97 BPM
Sauna: 20 Minutes
Comments: Decent session this morning after eating like absolute s#it this weekend and drinking way too many beers. Started in the garage with a Peloton ride and then went to the gym and did Legs. I dropped my kids off at school before the gym so I was back to pretty cold walking into the gym. It was slow in there this morning though, so I got to do whatever I wanted. Finished with some time in the sauna. Definitely need to keep working that in now that it’s getting cold. I’m not sweating nearly as much as I was this summer.
6 Likes
