Thanks Shane. Honestly, I think it’s riding in the saddle that’s hurting it. The quads and hamstrings are fully engaged when I’m out of the saddle. I dunno…
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Yesterday’s Cals: 3,300/-200
Metcon
“12 Days of Christmas”
1 Devil’s Press
2 DB Deadlifts
3 DB Hang Cleans
4 DB Front Squats
5 Strict Pull-ups
6 DB Push Press
7 Single DB Thrusters
8 Alt. DB Snatches
9 Toes to Bar
10 Bench Press, 135 lb
11 Burpees
12 Calorie Airdyne
*Use 40 lb Dumbbells.
39:55, 519 Cals, 153 BPM
Comments: It’s always fun to do this metcon. I’ve done many variations of this over the years. I borrowed this year’s version from Rogue and tweaked it some. Definitely challenging and a nice 65 degree morning in December is the only Christmas present I need. I know I’ve said this before and I will say it again. This is a very deceiving workout. You get through the first 6 rounds really quickly and then things go south real quick. The last three rounds are pure torture and take forever. LOL Will post it to the gram today at some point. That’s a lot of editing. LOL Done.
EDIT: Here is the video
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That looks miserable. 
Great job getting it done man!
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I wonder if a change in seat positioning could help. Possibly scooting the seat back.
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Might have to research that some. I agree, maybe it is just a posture thing. Thanks on the metcon. That was brutal. LOL
Happy Birthday, my dude!! I hope you had a great day!
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Thanks!
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Peloton
20 Minute 90’s Ride – Hannah Corbin
7 Miles, 21 MPH, 278 Kcal, 143 BPM
Legs
Cybex Squat Press
12x180
12x230
14x270 (Max Reps)
HS IL Leg Press
12x90 Per Leg
12x115
14x135 (Max Reps)
SS
HS IL Leg Curl
12x25 Per Leg
12x35
14x135 (Max Reps)
LF Leg Extension
12x110
12x130
12x150 (Max Reps)
SS
Air Squats
3x20
Hip Abduction
12x170
10x190
8x210
SS
Hip Adduction
12x190
10x170
8x190
LF Back Extension
12x150
10x170
8x190
SS
LF Glute Machine
12x90 Per Leg
10x110
8x130
37:00, 321 Cals, 122 BPM
Sauna
15:00. 190 Degrees.
Comments: Turned the ripe old age of 46 yesterday. My Panthers managed to win a crucial football game so they still have a shot at the playoffs. Right after that we had a bunch of friends over and we sat around the fire in the driveway and watched more football (and of course slammed some beers). It was a damn good birthday. Very thankful for it. In a related story, I didn’t make it to the gym until 12:00PM today. Did some higher rep sets and then finished in the sauna. Planning to train tomorrow and then I will probably take some time off. Hope everyone has a good day!
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Happy Birthday man. Both our teams won yesterday. Good day for football. 
Sounds like you had a great day man. Well deserved.
Heck of a leg day after birthday beers. Way to get it done!
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Thanks Shane. It was a great day. Glad both our teams won yesterday!
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Metcon
3 Rounds for Time:
10 Push-ups
10 Single DB Thrusters, 40 lb
10 Pull-ups
20 Air Squats
20 Sit-ups (Feet Unanchored)
20 Alt. DB Snatches, 40 lb
20 Calorie Bike
21:21, 220 Cals, 128 BPM
Upper Body
Garage
Bench
12x135
12x145
14x155 (Max Reps)
SS
Pull-ups
12xBW
12xBW+10
10xBW+20 (Max Reps)
SS
Rear DB Lat Raise
3(10x30’s)
23:00, 151 Cals, 100 BPM
Gym
Arsenal Shoulder Press
12x45 PS
12x50
12x55 (Max Reps)
SS
Front DB Raises
3(10x20’s)
LF Low Row
12x120
12x130
12x140 (Max Reps)
SS
4-Count Flutter Kicks
3x5
Decline Bench (Max Reps)
16x135
12x155
8x175
SS
Smith Shrugs
12x140
10x160
8x180
LF Lat Raise
12x50
10x60
8x70
SS
Free Motion Handle Curls (Max Reps)
12x25 Per Arm
9x30
6x35
40:00, 252 Cals, 96 BPM
Comments: This will be my last session until we get back in town next week. Might do a Peloton ride tomorrow but that will be it. This was a good one. Started in the garage and then went to the gym. Stayed with the higher rep sets. Combined push and pull and smoked the upper body pretty good. If I don’t train tomorrow, I hope you all have a merry Christmas! 
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Heck of a last session Trent. Safe travels man! Merry Christmas to you and your family. I hope Santa brings you something great. 
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Thanks Shane. I doubt I will be getting anything amazing but at least the kids will. They don’t know it but we got Fifa world cup tickets to a game next summer. I think it’s in ATL? Christmas isn’t really about the parents anyway I suppose. 
For by birthday my wife got us all tickets to the Panthers/Seahawks game next Sunday so we will probably be in Charlotte for that. We invited a few other families to church with us tomorrow for the Christmas Eve service and I’m happy that they’ll be going. Especially since some of them don’t attend church. Should be a good Christmas/New Years. Hope you and yours have a one too.
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Wow man that is a great Christmas surprise. FIFA and Football tickets. Very nice!
Wife and I usually end up buying ourselves something we want or need. I got shoes. lol.
Nice to get friends involved in the church when you get the chance. 
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Merry Christmas Trent. 
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Happy belated Birthday and Merry Christmas!
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Legs
Peloton
20 Minute 90’s Rock Ride – Denis Morton
7.32 Miles, 22 MPH, 298 Kcal, 150 BPM
5 Minute Cool Down Ride
Gym
Ramp-Up Week
Working Sets: 12-10-8-6 (Keep sets challenging but doable)
HS IL Leg Press
12x90 PL
10x115
8x135
6x160
HS IL Leg Curl
12x25 PL
10x35
8x45
SS
Squats
12x95
10x115
8x135
Hip Abduction/SS Hip Adduction
12x170
10x190
8x210
LF Back Extension
12x130
10x150
8x170
LF Leg Extension
12x130
10x150
8x170
LF Glute
12x70 PL
10x90
8x110
42:00, 298 Cals, 110 BPM
Sauna
15:00, 190 degrees
Comments: First session back after a week off. We had a good Christmas and then went up to Asheville for two days, then Charlotte for one day, then back to the coast yesterday evening. It was a great time with family and friends. We went to Sierra Nevada brewery in Asheville and then went to the Panthers/Sea Hawks game on Sunday. Very glad to be back here. I’m doing a short week in the gym and will be doing ramp-up sessions to get back in the swing of things. Good session today. I felt really fresh so that’s a win. Planning to do upper body tomorrow.
Shane, I’m officially pulling for you guys on Sunday. If you guys win out we make the playoffs regardless of whether we win next Sunday or not. So go beat the Saint so we can lose in the first round of the playoffs. LOL
Lots to catch up on in here. I will check the journals this afternoon.
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Sounds like a great Christmas Trent. You guys had a nice road trip.
Hate it y’all lost to the Seahawks. They are really good squad this year.
Good looking shake out session. Nothing like coming back after a week off and hitting some legs. 
I hope we don’t let you down on beating the Saints. I hate to say it, but we have just beat a good team so in typical Falcon’s fashion we will probably lose this game. The odds of us winning 3 in a row has to be astronomical as well. 
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Thanks Shane. It was indeed. Yeah that was a rough game. The weather was pretty miserable. 40’s and mist/light rain. The Seahawks whooped us pretty good. Some jack ass (Seahawks fan) in front of us was throwing peanuts at random people down lower and it took everything I had not to clock that idiot. I looked over and my son was sitting there and I thought about how traumatic it would be for him to see his dad get in a fight and probably get arrested just for putting some dumbass in his place. Long story short, I didn’t engage but it really pissed me off. Fortunately, he ended up chilling out after a while, so that helped. It did make me appreciate just sitting on the couch and watching it on TV. Don’t get me wrong, it’s fun to be there and experience it but it sure is nice to go get a beer out of the fridge and not miss a quarter of the game and not to have to deal with the idiots. LOL Oh well, fortunately our budget won’t allow us to go to many games so that shouldn’t be much of an issue… 
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Man that is aggravating. People can be such assholes. Good for you for not teaching him a lesson. He will run into the wrong person one day who will. You can rest easy knowing his karma is coming.
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