Me doing my fourth metcon of the week, murdering my gym gains and taking an hour at work that I don’t have to put the video together, “for the gram…”
I’m glad someone enjoys it. 
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Legs
12-10-8 MR-8 MR
Peloton
20 Minute 2010’s Pop Ride – Hannah Frankson
7.06 Miles, 21.2 MPH, 255 Kcal, 136 BPM
HS IL Leg Press
12x90 PL
10x115
8x135 (Max Reps)
8x145 (Max Reps)
SS
Toes to Bar
3x8
HS IL Leg Curl
12x35 PL
10x45
10x55 (Max Reps)
7x65 (Max Reps)
SS
Box Squats (Say whaaaatttt?)
12x95
10x115
8x135
LF Leg Extension
12x110
10x130
10x150 (Max Reps)
9x170 (Max Reps)
SS
Reverse Lunges
3(10 Per Leg)
Hip Adduction
12x190
10x210
8x230
SS
Side Leg Raises
3(10 per Leg)
LF Glute Machine
12x70 PL
10x90
8x110
48:00, 353 Cals, 113 BPM
Comments: Good session. Decided to do higher reps this week and shoot for two sets of 8 with max reps. The squat rack in front of the HS IL Leg Curl machine was looking lonely so I threw in some light box squats just for old time’s sake. It sure felt good to be under the barbell again, even if it was really light. Tried to hit the sauna afterwards and there were already three dudes in there so that was a hard no. LOL
I’m probably going to combine push and pull tomorrow and that might be it for the rest of the week. The in-laws get into town tomorrow so it should be family time after that.
5 Likes
Nice to see you decided to keep the squat rack from being lonely. 
Box squats for the win man. 
Solid session all around Trent.
Are you cooking turkeys this year?
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Thanks Shane. Just didn’t want the squat rack to be lonely. Yeah, we are frying a turkey again this year. I do it in one of those electric fryers so it’s more clean up but still a fried turkey I guess. 
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Can’t let a squat rack be lonely. 
Nice. I have used one of those before. The one I had though took forever to fry it. First time doing it I almost had a Thanksgiving with no turkey.
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Yeah, it says to turn the temp all the way up on ours. I think to 350 degrees. Pretty sure I’ve never actually seen it get that hot. It usually takes every bit of 45 - 60 minutes to fry our turkey and sometimes we still have to finish it in the oven. 
Not sure why but my wife doesn’t like the big frying pot over the gas burner.
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Yesterday’s Cals: 3,200/-
Push/Pull
Garage
Metcon
20 Minute AMRAP:
6 Pull-ups
8 Back Extensions
10 Push-ups
12 Alt. DB Snatches, 40 lb
14 Knees to Elbows
1K Bike
4 Rounds. 212 Cals, 129 BPM
Pull-ups
10xBW
8xBW+20
8xBW+30
8xBW+40
8xBW+50 (PR)
SS
DB Rear Lat Raise
3(10x30’s)
20:00, 134 Cals, 103 BPM
Gym
Bench
12x135
10x155
8x175 (Max Reps)
8x185 (Max Reps)
SS
HS IL Row
12x90 PS
10x115
8x135 (Max Reps)
7x145 (Max Reps)
HS IL Shoulder Press
12x45 PS
10x55
10x70 (Max Reps)
7x80 (Max Reps)
SS
Shrugs (in the HS machine)
3(10x90 PS)
SS
Front Plate Raises
3(10x35 lb)
LF Side Lat Raise
12x50
10x70 (Max Reps)
7x80 (Max Reps)
SS
EZ Bar Curls
12x40
10x50
10x60 (Max Reps)
SS
Dips (Max Reps)
15
13
25 (Push-ups)
43:00, 316 Cals, 109 BPM
Comments: Good session. Because of the holiday I decided to combine Push and Pull. That enabled me to do some good supersets. Started in the garage with a metcon and some Pull-ups. Barely squeaked out a PR and I will admit that last rep was iffy. I had my neck bent backwards and just barely got the tip of my chin above the bar. I’ll take it. I’ll play my old man card and take that PR to the bank. 
After that I went to the gym and did Bench/Rows/Shoulder Press/Curls and accessory.
I saw a new friend of mine in the gym this morning. He cranked out a bunch of pull-ups and then was supersetting sled pushes and plate burpees(!). 
I would have joined him if I hadn’t already done a metcon. I did offer him a salute as I don’t see many people that get after it like that in there. He and his family are building a house a few doors down from us and I have a feeling once he moves in we are going to be getting some serious garage metcons in. That will be fun as I always send out metcon invites on Friday mornings and my Murph buddies magically become unresponsive. LOL To their credit they both work from home and usually workout in the afternoon.
I might do a Peloton ride or metcon tomorrow and/or Friday. Or I might just say screw it and take the rest of the week off. I haven’t taken time off from the gym since our vacation in early August so it might be nice to do that. We shall see…
5 Likes
Wow. What a day at the gym. Killer PR on those pull ups. FWIW, I would have counted it too. 
Sounds like a great workout partner in the works. Nice to have someone there to push you!
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Peloton
45 Minute Climb Ride – Ben Alldis
Total Output: 652 kj
Calories: 751 kcal
Avg Cadence: 75 rpm
Avg Speed: 22.8 mph
Distance: 17.12 miles
Avg Output: 242 watts
Avg Resistance: 58%
Avg HR: 162 bpm
Leaderboard: 802/13,506
5 Minute Cool Down Ride
Comments: I swear, Ben Alldis puts together the best rides. There were some damn hard intervals in that one. Average resistance was 58%, LOL. As fast as that was I was still 50 kj behind my PR pace for 45 minutes. What can you do? Oh well, still burned some calories for tomorrow. Hope everyone has a great Thanksgiving!
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Wow, crazy pace man. Under 1000 on the leader board.
Happy Thanksgiving Trent. Hope you and your family have a great one.
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Metcon
3 Rounds:
20 Single DB Thrusters, 40 lb
20 Sit-ups (Feet Unanchored)
20 Push-ups
20 Ring Rows
20 Calorie Airdyne
13:55, 192 Cals, 161 BPM
Comments: Just had to get out and do something today. Threw this one together. Done. Hope everyone had a great Thanksgiving!
4 Likes
Nice metcon Trent. That looked effective.
My Falcons again found a way to lose, meanwhile the Panthers are out there beating the Rams.
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Thanks Shane. As for the Panthers, I saw a comment on one of their IG posts today from someone who said “The Panthers are harder to understand than women.” Couldn’t agree more.
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Peloton
15 Minute HIIT Ride – Hannah Corbin
Total Output: 217 kj (PR)
Calories: 256 kcal
Avg Cadence: 79 rpm
Avg Speed: 22.9 mph
Distance: 5.72 Miles
Avg Output: 241 watts
Avg Resistance: 56%
Avg HR: 161 BPM
Leaderboard: 129/5,401 (Top 2%)
5 Minute Cool Down Ride
Legs
9-7-3x5 MR
HS IL Leg Press
9x90 PL
7x115
12x135 (Max Reps)
7x160 (Max Reps)
6x180 (Max Reps)
Box Squat
12x95
10x115
8x135
6x155
SS
Toes to Bar
3x8
LF Leg Extension
9x130
7x150
8x170 (Max Reps)
7x190 (Max Reps)
5x210 (Max Reps)
LF Leg Curl
9x130
7x150
6x170 (Max Reps)
5x190 (Max Reps)
Hip Abduction
10x210
8x230
6x250
SS
Hip Adduction
10x190
8x210
6x230
LF Glute Machine
10x90
8x110
6x130
60:00, 425 Cals, 101 BPM
Sauna
15:00
Comments: Getting back in the swing of things today. I did a 15 minute Peloton ride this morning as I had to take the kids to school. Managed to get a PR on that (but for the record I rarely ever do 15 minute rides). I’ll take it though. Then went to the gym and did some legs. Threw some light squats in the mix again today. Hoping those don’t screw anything up. Finished in the sauna. Done.
4 Likes
Nice PR Trent. Top 2 percent. That is saying something. You are up there with freaks man.
Nice leg day to follow that peloton ride as well. Good to see those box squats in there.
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Thanks Shane. I kept looking down expecting my PR pace to be way ahead and I was only 5 kj behind it so figured I would go for it. Lol Thanks on the lifting session. I really miss doing squats so it felt good to get some in the mix.
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Yesterday’s Cals: 3,200/-
Metcon
4 Rounds for Time:
5 DB Hang Clean & Press, 2x40 lb
10/10 Reverse Lunges
10 GHD Sit-ups
10 Push-ups
25 Calorie Bike
21:00, 217 Cals, 127 BPM
Gym – Push
(International Chest Day. All benches taken.)
Flat DB Bench
9x70’s
7x80’s
6x90’s (Max Reps)
5x95’s (Max Reps)
4x95’s (Max Reps) Near death experience on 3’rd rep
SS
4-Count Flutter Kicks
3x5
Arsenal Shoulder Press (Hammer Grip)
9x45 PS
7x55
8x65 (Max Reps)
6x70 (Max Reps)
5x75 (Max Reps)
SS
EZ Bar Front Raises
3(10x40 lb)
Arsenal Incline Press (Max Reps)
12x45 PS
8x55
6x65
SS
Smith Shrugs
12x140
10x160
8x180
Arsenal Side Lat Raise
12x40
10x50
9x60 (Max Reps)
SS
Arsenal Pec Deck
12x110
10x130
10x150 (Max Reps)
56:00, 360 Cals, 100 BPM
Comments: Decent session. Started with a metcon in the garage and then went to the gym and did Push. Almost met my maker during that last set of Flat DB Bench. The back of the bench was a little loose and it wiggled a little bit during my third rep. Almost dropped the 95 lb dumbbell on my head… 
Did one more rep and then bagged it. Done.
5 Likes
Nice!
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Solid metcon Trent.
Gym session was really impressive too. Those DB bench presses are impressive man. Thank God you didn’t kill yourself though. 
Nice numbers on those smith shrugs!
Did you see the old Falcon’s kicker Charlie Brown that kick last night?
Here is a hint to the league going forward, if the Falcons say the guys is washed, he is washed. 
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Thanks Shane! That was one of the scariest things I’ve had happen in the gym in a long time. 
I had that game on mute while I was doing a guitar lesson. I saw him put his foot into the turf but thought they were trying to run a fake kick play. (I couldn’t hear the announcers.) It wasn’t until this morning that I saw the posts on social media about it. Never seen a kicker do that before. To me that would be like a pro golfer burying his driver into the dirt two feet behind the tee. I think by the time you make it to the pro level you just don’t miss like that anymore. Yeah, I would imagine his days are numbered.
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