Thanks Shane. This one was really tough. Yesterday was a long and stressful day and my back was hurting pretty bad last night (from what I don’t know… 
) I took some Advil and finally found a position in bed that didn’t hurt and fell asleep around midnight. I woke up at 5:00AM and laid on a heating pad to try and help my back out. It felt pretty decent for Murph but it is back to hurting and stiff now. Getting old sucks… 
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Yep, AARP and all their Golden Years hype? They are full of scheit.
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Well at least we are trying to stave off aging by doing all this exercising. 
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Peloton
20 Minute Rolling Hills Ride – Ben Alldis
7.25 Miles, 21.7 MPH, 278 Kcal, 143 BPM
Cybex Squat Press
12x180
12x230
14x270 (Max Reps)
SS
HS IL Leg Curl
12x35 Per Leg
10x40
12x45 (Max Reps)
Squat
14x95
12x115
10x135
SS
Deads
12x115
10x135
8x155
LF Leg Extension
12x110
10x130
11x150 (Max Reps)
SS
LF Glute
12x70 Per Leg
10x90
8x110
Hip Adduction
12x190
10x210
8x230
SS
Hip Abduction
3(10x150)
38:00, 342 Cals, 124 BPM
Comments: Good session this morning. Didn’t have time to post as I had a work meeting at 9:00AM almost an hour away. I started with a Peloton ride and then went to the gym and squeezed a lot into 38:00. My average HR was 124 which is pretty good for a strength/accessory session. That’s starting to get up there toward Murph prep. Ended up spending all day in the cold and one of my buddies is stuck in Providence, RI right now. Safe to say he isn’t getting home anytime soon. Really looking forward to warmer weather.
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Yesterday’s Cals: 3,100/-200
Metcon
4 Rounds For Time:
24 Calorie Bike
20 Knees to Elbows
14 DB Deads, 40’s
10 Bench Press, 135 lb
6 Ring Pull-ups
25:40, 270 Cals, 130 BPM
Push
Bench
12x135
12x145
13x155 (Max Reps)
SS
Barbell Front Raises
3(10x45 lb)
10:00
Gym
Arsenal Shoulder Press
12x35 PS
12x40
13x45 (Max Reps)
Decline Bench (Max Reps)
20x135
14x155
8x175
SS
Smith Shrugs
12x140
10x160
8x180
Arsenal Side Lat Raise
12x30
10x40
8x50
SS
Arsenal Pec Deck
12x120
10x140
8x160
Rope Tricep Extension
12x42.5
10x50
8x57.5
36:00, 230 Cals, 101 BPM
Sauna was full
Comments: Good session despite being pretty worn out from yesterday. Started with a metcon in the garage. I just noticed that the descending numbers were a little off and didn’t decrease by 4 reps each time. Oh well, it was early…. LOL That may have been a bit much benching before a push session but it was still a decent session. Put in some work and then there were 3 guys already in the sauna so I called it a day. It really makes me want to get my own sauna.
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You finished that in 36:00 minutes. I am impressed.
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Thank you, Sir. Just the gym part was 36:00. The rest was in the garage. 
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2 very impressive workouts Trent. Love the metcons followed by even more lifting. 
Squats and deads again this week. Woot!
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Thanks man. I’m trying to start upping the intensity a little. Sucking wind on Murph last Friday really opened my eyes, so to speak. 
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Yesterday’s Cals: 3,100/+200
Metcon
Murph Prep
Buy In: 2 Mile Bike
Then, AMRAP in 15:00 of:
6 Pull-ups
12 Push-ups
18 Squats
*Wear a 20 lb Vest
Cash Out: 2 Mile Bike
13 Rounds, 27:00, 345 Cals, 152 BPM
Pull
Pull-ups
12xBW
12xBW+10
12xBW+25 (Max Reps)
SS
Rear DB Lat Raises
3(10x30’s)
SS
Back Extensions
3x10
15:00
Gym
HS IL Row
12x90 PS
12x105
13x115 (Max Reps)
LF Plate Loaded Preacher Curl
12x45
12x45
9x55 (Max Reps)
Arsenal Reverse Pec Deck
12x90
10x110
12x110 (Max Reps)
24:00, 152 Cals, 96 BPM
Sauna
15:00 at 190 Degrees
Comments: Good session despite only getting about 5 hours of sleep last night. Started off with about ¾ Murph in the garage. I made the overall effort shorter but the Cindy rounds had 20% more reps. I did this to build muscle endurance and got all sets unbroken. It is worth noting that 13 rounds of that was over 75% of the overall reps so that was a win. After that I did some high rep pull-ups/accessory and then went to the gym for rows/curls/accessory/sauna. Done.
5 Likes
Peloton
90-Minute Two for One Power Zone Endurance Ride
Christian & Matt
Total Output: 1090 (PR 90 Minutes)
Calories: 1320 kcal
Avg Cadence: 78 rpm
Avg Speed: 21.4 mph
Distance: 32.11 miles
Avg Output: 202 watts
Avg Resistance: 52%
Leaderboard: 5,427/33,941 (15’th Percentile)
5 Minute Cool Down Ride
Comments: My schedule was pretty open this morning and I’ve been eating too much this week so I opted for a longer than usual Peloton ride. It was a PR but it was also my first ever 90 minute ride. (I’m sure if I had done one before this would still be a PR) That was a fun ride with two of my favorite instructors. They were simulating actual climbs from real courses during the Zone 3 intervals so that made it fun. Happy with that pace and torched some major calories. I joked with the neighborhood guys that “I could feel the beers, ice cream and pasta leaving my body.”
Big metcon on tap for tomorrow morning.
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That was an impressive Murph prep. I like how you added in extra reps for each than standard 5,10,15. Crushed those pull ups after too man. You are a beast on pull ups.
Wow on that Peloton ride today. 90 minutes, 1320 cals and 21.4 MPH AVG. Damn. Very impressive Trent!
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Thanks Shane! Really trying to get creative on Murph prep, especially with a handful of other guys that are interested in doing it. That bike ride was tough but felt great to get it done. 
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Yesterday’s Cals: 2,800/-1,000 (Hell yeah…)
Metcon
5 Rounds For Time:
10 Pull-ups
10 Bench Press, 135 lb
10 Squats, 115 lb
10 GHD Sit-ups
10 Back Extensions
21:30, 209 Cals, 121 BPM
Peloton
30 Minute Low Impact Ride – Hannah Frankson
8.19 Miles, 16.4 MPH, 284 Kcal, 116 BPM
Comments: Yesterday afternoon I started feeling like I was fighting the crud that’s going around. A really mild sore throat and cough. My son ended up with a fever this morning and is home from school today so that’s probably where it came from. Long story short, I scrapped the crazy Murph prep metcon I was going to do and put this one together instead. This one was way more manageable. Pretty much a Zone 2 effort from beginning to end. The Peloton ride was super chill. I’ve done faster rides on a beach cruiser. Just moving pedals and burning calories.
We were supposed to have our son’s birthday party at Dave and Busters tomorrow and will now have to postpone it. Hate it for him but that’s the way it goes sometimes… Hopefully the rest of us can dodge the crud. We haven’t been sick at all this winter so that’s good at least.
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Nice work Trent.
Hate that for your son. 
That really is a bummer. Dave and Busters birthday party sounds awesome! I am going to put that request in for mine next time. 
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Thanks Shane. Yeah, I hate it for him too. Poor kid was really looking forward to that tomorrow. He’s probably going to miss his last basketball game of the season tomorrow too. 
We just got Dave & Busters here last year and I have been to at least 5 little boys’ birthday parties there. It’s a party for my son. For me it is a lot of standing around watching him play games.
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That’s rough. Hopefully the fam is feeling a little better this morning. We do a bowling alley here that has a bunch of games. So I am familiar with the standing around and watching them play.
Our has ax throwing too. Thankfully there is an age requirement for that one. No kids allowed.
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Bring out your inner Viking!
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Peloton
20 Minute Classic Rock Ride – Hannah Corbin
6.75 Miles, 20.3 MPH, 251 Kcal, 135 BPM
Legs
Strength Reps: 9-7-5-5MR-5MR
Cybex Squat Press
9x180
7x270
5x320
8x360 (Max Reps)
5x410 (Max Reps)
Squat
10x115
8x135
6x155
SS
Deads
10x135
8x165
6x185 (Tweaked something in my back)
LF Leg Curl
8x130
6x150
6x170 (Max Reps)
LF Leg Extension
8x130
6x150
7x170 (Max Reps)
LF Glute
10x90
8x110
6x130
Hip Adduction
8x190
8x210
6x230
SS
Hip Abduction
3(8x170)
44:00, 324 Cals, 108 BPM
Comments: Tweaked something in my back on deads. I hadn’t done more than 155 or so since I started throwing them back in the mix and a couple reps in, I felt something tweak in my lower back. This is the type of thing that usually gets a lot worse as the day goes on and by evening I’m in a ton of of pain. I’m sitting here with the heating pad right now and will be hoping for the best. Decent session other than that.
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Well, good session. Sorry to hear you tweaked your back. Fingers crossed it doesn’t get worse as the day goes on.
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