Strength Reps: 12-10-8-6 (Keep the weight challenging but manageable)
Bench
12x135
10x155
8x175
6x185
SS
Pull-ups
12xBW
10xBW+10
8xBW+25
6xBW+35
SS
Rear DB Lat Raise
3(10x30’s)
24:00, 175 Cals, 115 BPM
Gym
HS IL Shoulder Press
12x45 PS
10x50
8x55
6x65
SS
EZ Bar Front Raises
3(10x40)
Smith Shrugs
3(10x140)
SS
DB Hammer Curls
3(10x30’s)
Arsenal Side Lat Raise
3(10x40)
SS
Push-ups
3x20
30:00, 236 Cals, 106 BPM
Comments: Last session of the year. Started with a metcon, bench and pull-ups in the garage. Then, went to the gym and did Shoulder Press and some accessory work. Stuck with the ramp up reps again today. I couldn’t believe how crowded the gym was. Maybe because everyone was off work. I’m going to try and make it to the gym earlier in January. That’s gonna take some serious discipline in the evening.
Hope everyone enjoys NYE tonight and has a great New Year tomorrow! It’s an honor and a pleasure to post with you guys. Looking forward to getting after it with you in the New Year.
Peloton
75 Minute Power Zone Endurance Ride – Matt Wilpers
Total Output: 847 kj (PR)
Calories: 1049 kcal
Avg Cadence: 80 rpm
Avg Speed: 20.9 mph
Distance: 26.07 miles
Avg Output: 188 watts
Avg Resistance: 50%
Avg HR: 144 bpm
Leaderboard: 4,058/24,878
Comments: That was a good way to work off some of the crap I’ve been eating for the last two weeks. On NYE one of my Murph buddies and I talked about doing a workout in the coming days where we collectively burned 2026 calories/reps/etc. So half of that is 1,013. Well, I took care of my half (plus some). He’s up. LOL Was happy to get a PR on that ride. I haven’t done many 75 minute rides so it didn’t take much to PR that one. I kept the pace pretty comfortable and just enjoyed it. Done.
Thanks Shane. That was a nice ride. It was all in zone 2. I texted my buddy a screen shot of that and then he went out and ran 8 miles and burned 1,050 calories so I guess we went above and beyond and covered ourselves for the next 75 years. Glad we got it done.
Comments: When I got into bed last night I started feeling sick to my stomach and even had chills. That finally went away (for the most part) around 2:00AM and I managed to get up at 5:45AM and get a session in. Started on the Peloton and then went to the gym and did legs. Nothing earth shattering but I did end up letting one of the ladies work in with me on the Glute Thrust machine and had a funny story from that. After inviting her to work in I asked if she wanted me to take any weight off for her and she politely declined and then threw on additional weight. I gave her props for making me look bad and we had a good laugh. The fellas in the sauna really enjoyed that story as well. I guess it’s safe to say that having a big booty isn’t at the top of my gym priorities or maybe I would be glute thrusting more often.
Comments: I have had almost zero hip pain over the holidays. Yesterday I did Legs, a Peloton ride and a walk at lunch time and I woke up this morning with bad hip pain. Not sure if any one thing aggravated it but walking is the one thing that I haven’t done in a while. It is bizarre to think that walking would cause hip pain?
Session: Finally woke up at 5:00AM this morning (albeit because of pain) and got out to the garage a little after 6:00AM. I much prefer this time slot. The gym was not even close to crowded either. I was in the sauna by myself and then left right when the usual crowd was in the middle of their workout. Definitely need to keep getting started earlier. Had some strong higher rep sets today. I’ll take it.
Couple of really nice workouts Trent. That is funny about the girl and the hip thrust. You are not alone there man. I have seen girls at my gym doing them with 4PPS on the smith machine for reps. Good to hear you didn’t actually end up getting sick.
Sorry to hear about the continued hip pain. IDK how you are going to stop walking to stop it though. Might be time for a mobility scooter. J/k man.
It might just be too much in the same day. You might have to split up the legs and peloton hard rides and walking. I am sure you will figure it out.
I agree on the earlier the better when it comes to the gym.
Thanks Shane. I’m convinced there is a segment of the female population that treats Glute Thrust like one of the big 3 lifts. They may not go really heavy on anything else but by God they are going for a world record on that lift.
Yeah, the hip pain is super aggravating. Definitely need to get that figured out…
Free Motion Curls
13x15 Per Arm
11x20
9x25 (Max Reps)
7x30 (Max Reps)
SS
Reverse Pec Deck
3(10x110)
Dual Pulley Row
12x42.5
10x50
8x60 (Max Reps)
SS
Single Arm Cable Pulldowns
3(10x12.5 Per Arm)
33:00, 227 Cals, 99 BPM
Sauna
15:00
Comments: That was one hell of a session. I woke up stressed out around 3:00AM and couldn’t fall back asleep so I got out of bed at 4:30AM and got the day started. I did some work around the house and even dove into our finances before getting out to the garage around 6:00AM. I started with a high intensity metcon (for the gram) and then did a 15-minute Peloton ride. Then hit some pull-ups and accessory and went to the gym and did Rows/Curls/Accessory. I had already burned 600 calories before I walked into the gym this morning. Nothing wrong with that. 10 reps of Pull-ups at BW+35 is pretty damn good for me. By the last few exercises in the gym my biceps and back were smoked. Finished in the sauna. Done.
Yeah, that was an ass kicker of a workout. Your pullup numbers are amazing man. That was a heck of a pull day. I can see why your back and biceps were toasted.
Peloton
60-Minute Power Zone Endurance Ride – Christian Vande Velde
Total Output: 724 kj
Calories: 918 kcal
Avg Cadence: 76 rpm
Avg Speed: 21.4 mph
Distance: 21.37 miles
Avg Output: 201 watts
Avg Resistance: 53%
Avg Heart Rate: 153 bpm
Leader board: 1,975/14,539
Comments: I tried one of Christian’s rides a year or two ago and it wasn’t jiving with me for some reason and I haven’t done another since. Today I gave him another shot and really enjoyed it. He seems like a good dude and a hell of a good cyclist. I could tell his form on the bike was noticeably different than the other instructors and he was really speaking from his professional experience. I will definitely do more of his rides in the future. Afterwards I almost screwed up and did my 500’th ride on a Cool Down ride. Glad I caught that. Instead I just dialed the resistance down and pedaled for a few minutes. Done.
Metcon
4 Rounds for Time:
20 Calorie Bike
15 Toes to Bar
10 Bench Press, 135 lb
15:33, 180 Cals, 142 BPM
Comments: Did a couple of metcons this morning. Wanted to do 5 rounds of the second one but ran out of time. Good stuff. Got the heart beating and the sweat pouring. Mission accomplished.
I posted the first one on IG and will save the second one to post on a future date. That is probably a good way to do it if you’re creating content. Try to have a bunch of pre-recorded workouts to post when you’re sick or on vacation. Slowly figuring this out…
HS IL Leg Press
9x115 Per Leg
7x135
5x160
7x180 (Max Reps)
5x205 (Max Reps)
Dyna Body Squat
10x140
8x180
6x230
SS
Knees to Elbows
3x10
HS IL Leg Curl
10x35 Per Leg
8x45
10x55 (Max Reps)
SS
Split Squats (BW)
3(10 Per Leg)
LF Leg Extension
10x130
8x150
6x170
8x190 (Max Reps)
LF Glute Machine
10x70 Per Leg
10x90
8x110
Hip Abduction (Nope. Hip pain)
Hip Adduction
10x190
8x210
6x230
49:00, 330 Cals, 101 BPM
Sauna
18:00
Comments: Pretty good session despite putting way too many beers back this weekend. We had a big party for the Panthers game and I think a lot of people saw a side of me they had never seen before. LOL To say I was amped up would be an understatement. It was a good game even though we didn’t come out on top. I’m happy about how the team is doing and believe they have a bright future. Then yesterday I pretty much watched all three games up until about the fourth quarter of the Patriots game. Great matchups this weekend for sure.
This session was pretty good. I have been having some hip tightness/pain so I skipped the hip abduction machine. It’s been several months now so I may have to go get this looked at. Did some good sets in the gym though and finished in the sauna. 18 minutes was definitely all I had in me. It was about 180 degrees in there. Done.
Follow up to the Glute Thrust Girl Story: I saw the Glute Thrust girl in the gym this morning and she was doing the glute thrust machine with 180 loaded on it. I walked up and offered to get her some more plates and she started laughing. Then I said that in the future if I’m on that machine and she wants it I’ll kindly let her have it but asked that she please wait until I walk away before loading more weight on it. I said I have a reputation that I’m trying to maintain in here. She got a good laugh from that.
Glad we got it done. 
I gave her props for making me look bad and we had a good laugh. The fellas in the sauna really enjoyed that story as well. I guess it’s safe to say that having a big booty isn’t at the top of my gym priorities or maybe I would be glute thrusting more often. 
J/k man.
Glad I caught that. Instead I just dialed the resistance down and pedaled for a few minutes. Done.