Thanks brother. Man, water heaters are one appliance I haven’t messed with yet. Ours is 15 years old if it makes you feel any better. We are just waiting on it to die. That would be the last appliance to replace here. 
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BW: Forgot to weigh in
Yesterday’s Net: -700
Conditioning: Distance Run. Outdoor. Paved.
5 Miles, 42:15, 8:26 Pace, 630 Cals, 165 BPM
Comments: Yesterday, I surfed for 2.5 hours and burned a boatload of calories so that helped with deficit. Trying to get the distance back up again. I’ve really been feeling the lack of conditioning lately. Decided to get the mileage back up this morning. Might surf for a little while this afternoon too. We shall see…
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That was a hell of a surfing burn yesterday! Great pace on that run also! Huge calorie dump, you should be feeling light!
Thanks brother. I was feeling light until the “afternoon of desserts” yesterday… 
BW: 177.0
Yesterday’s Net: +800
LISS: 1 Mile, 20:00, 225 Cals
5-3-1/Month 2/Week3
Box Squat
5x95
5x115
5x135
5x175
3x205
1+x225: 5 (had more in the tank)
Bench
10x95
8x115
6x135
5x170
3x190
1+x215: 1 (had another in the tank)
Stats: 33:50, 209 Cals, 95 BPM
Accessory
3 Rounds:
12 Landmine Squats, 100 lb
12 Landmine Rows, 100 lb
12 Ring Push-ups
12 Ab Mat Sit-ups
Stats: 8:15, 89 Cals, 131 BPM
Conditioning: Intervals/Sprints
2 Rounds:
12 DB Clean & Jerks, 2x40 lb
200-Meter Run
Stats: 9:34, 115 Cals, 140 BPM
Comments: Yesterday was a perfect day to sit inside and eat crap. After lunch I had a McFlurry, followed by a donut, followed by some cookies… Need I say more?
Session: Felt nice and strong on squats and bench. I guess that’s what sleeping in does for you? Usually I’m out here dead to the world on Monday mornings but am off this week so I was better rested this morning. Accessory was higher reps to offset the lower rep strength work. Conditioning was just something quick to keep the blood flowing.
Have a good day!
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Strong workout Trent! That extra sleep paid off. That of maybe it was the McFlurry. . I had a similar eating day. It must have been the weather. 
Thanks Shane. Yep, yesterday was a great day for that! 
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BW: 177.0
Yesterday’s Net: Definitely in the red…
42’nd Birthday Metcon
Complete the following for time:
42 Push-ups
41 KB Swings, 40 lb
40 Second Plank Hold
39 Air Squats
38 Alternating DB Overhead Press, 2x30 lb
37 DB Rows, 2x30 lb
36 Sit-ups
35 Calorie LISS
34 Walking Lunges
33 Bench Press, 95 lb
32 Barbell Rows, 95 lb
31 Deadlifts, 95 lb
30 Back Extensions
29 Ring Push-ups
28 Pull-ups
27 Goblet Squats, 40 lb
26 V-ups
25 Burpees
24 Overhead Press, 65 lb
23 Ring Rows
22 Hang Power Cleans, 65 lb
21 Supermans
20 Running Calories, 5% Incline
19 CGBP, 115 lb
18 Barbell Rows, 115 lb
17 Hack Squats, 115 lb
16 Good Mornings, 115 lb
15 Push Press, 115 lb
14 Reverse Grip Barbell Rows, 115 lb
13 Romanian Deadlifts, 115 lb
12 GHD Sit-ups
11 Ring Dips
10 Reverse-Grip Ring Rows
9 Dumbbell Power Cleans, 2x40 lb
8 Back Extensions holding a 25 lb plate
7 DB Overhead Press, 2x40 lb
6 Power Cleans, 115 lb
5 Power Snatches, 95 lb
4 Overhead Press, 115 lb
3 Bench Press, 185 lb
2 Squats, 225 lb
1 Hex-Bar Deadlift, 315 lb
Stats: 1:33:02, 1,026 Cals, 129 BPM
Comments: This is my first year on this forum, but anyone who knew me from previous forums knows that each year on my birthday I like to come up with some crazy metcon to do. Well, here is this year’s…
Metcon: Honestly, that wasn’t too bad. Just really long. To avoid injury, I tried to make the weights reasonable. Plus, there was a fair amount of setup time between movements so I got plenty of breaks. Still, at the end of the day, that was a lot of work. 903 reps/calories/etc. Got it done and never thought I would have been able to do all that at the ripe old age of 42. Perhaps, the most impressive thing was that I thought of 42 different things to do in my garage. Ha ha…
Hope you all have a great day! 
2 Likes
Happy Birthday Trent!
That was one killer Metcon man. Very impressive and I agree, coming up with 42 scaleable exercises and putting together a metcon might be the most impressive part.
Now get eat some cake!
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Thanks Shane. Yeah, I was chuckling at the start of it, thinking, “how in the world am I going to come up with that many exercises?” It was easier than I thought. Definitely got some reps in today.
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You madman! That’s nuts.
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I think I hurt myself reading that. Use to do the same thing on here. Come up with something that match my age. I think Jack LeLanne use to do it too.
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You just turned 35 right? Should be easy! 
Yesterday:
Surfing: Crystal Pier.
1:21:47, 775 Cals, 123 BPM
Comments: The surf was good yesterday so I threw all my boards in the van and headed to the beach around mid-afternoon. I ended up stopping in at Sweetwater Surf Shop and buying a new 4/3 O’Neil wetsuit before heading down to the South end to paddle out. After changing into that wetsuit in the parking lot, I took a look down at my old, ripped up, wrinkled wetsuit that my dad bought for me about 15 years ago. Of course, I missed my dad and can’t believe it has been nearly 9 years since his passing. I was also extremely thankful for all the work the Lord has done in my life since. I never thought I would be where I am today and wouldn’t have believed it if you told me.
So, I paddled out on the longboard right after 3:00PM with a feeling of extreme gratitude. Then, I proceeded to have one of the best sessions of my life, catching wave after wave that peeled right off the end of the pier. Many of them I rode all the way to the beach. It was an incredibly special afternoon. Found this photo posted by someone on IG. I was in the foreground, right at the pier. This may have been taken right after I got out of the water. Great shot though.
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BW: 178.0
Yesterday’s Net: About even
LISS: 0.5 Mile, 10:00, 125 Cals
5-3-1/Month 2/Week 3
(Superset)
Hex Deads
5x135
5x155
5x185
5x235
3x265
1+x295: 3 (a few more in the tank)
Overhead Press
10x45
8x65
6x75
5x95
3x115
1+x125: 4 (no more in the tank)
Pull-ups
10xBW
8xBW
6xBW
5xBW+20
3xBW+35
1+xBW+45: 3 (no more in the tank)
Stats: 28:35, 241 Cals, 104 BPM
Accessory (Nope)
Conditioning: Metcon
Complete as many rounds as possible in 10 minutes of:
5 Clean and Press, 65 lb
5 Pull-ups
5 Ring Dips
Stats: 7 Rounds, 108 Cals, 133 BPM
Comments: Last lifting session of the year for me. Got it done. Skipped accessory work as my metcon from two days ago pretty well covered that for the week. Ha ha… I’ll plan to do a run tomorrow and maybe some conditioning next week. Hope you all have a good day!
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Solid reps on those deads and OHP Trent! Also very strong pull ups as usual.
I have said it before but I need to add some kind of metcon training to my routine.
Hope you and your family have a great Christmas!
Thanks Shane! Just about 100 lbs less than you are doing on deads… Your are already doing metcons if you are doing supersets.
Thanks. Hope you and yours have a merry Christmas as well. 
BW: 177.6
Yesterday’s Net:
Conditioning: Distance Run. Outdoor. Paved.
5 Miles, 41:53, 8:24 Pace, 634 Cals, 161 BPM
Comments: Decent run. Slightly faster than last week. It’s important to note that I did this at 12:30PM and hadn’t eaten yet today. My foot started hurting about halfway through. Hopefully it isn’t reaggravating that injury. We shall see. Just planning to do some conditioning this coming week. Hope you all have a merry Christmas!
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Solid pace Trent! That’s a good distance for a run as well. Hope that foot doesn’t continue to hurt. To bad we can’t ask Santa for some younger bodies!
Merry Christmas!
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Yesterday:
Conditioning: Distance Run. Outdoor. Paved & Trail.
3.75 Miles, 32:31, 8:39 Pace, 490 Cals, 161 BPM
Comments: We decided to go up to Cary for two nights just for a change in scenery. We stayed in a VRBO in the area that we used to live in from about 2014 – 2019. Yesterday morning, I got up and decided to do a run on part of the loop that I used to run all the time. It was such a good run.That was a great route. I’ve said it before and I’ll say it again. Cary, NC is a runner’s paradise. Every street is side walked and there are countless greenways all over town which offer peaceful running (not having to worry about traffic, etc.), many of which lead you by lakes or creeks. For this run, I hit a trail through the woods that randomly starts at an unmarked spot off of a road. I discovered it on a whim during a run about 7 years ago. That trail winds through the woods and then goes around a lake, then through a tunnel, under the road, through some more woods and ends up taking you to Bond Park, where you run beside a lake for a while. Then I took another trail back toward the rental house. That was a nice run, but I forgot all about what hills feel like. Ha ha… Still managed a good pace for doing hills for the first time in a few months. It was nice to be back there. At least for running…
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