Hope it feels better soon.
1 Like
Yesterday’s Cals: 2,100/-400
Metcon
3 Rounds:
20 Calorie Bike
10 Single DB Thrusters, 40 lb
3 Rounds:
20 Calorie Bike
10 Bench Press, 135 lb
3 Rounds:
20 Calorie Bike
10 Pull-ups
*No rest between blocks/rounds.
27:55, 302 Cals, 133 BPM
Push
HS IL Bench Press
9x45 PS
7x50
5x60
8x70 (Max Reps)
5x80 (Max Reps)
SS
Leg Raises
3x12
HS IL Shoulder Press
9x55 PS
7x65
5x70
*Got a phone call and walked off for a few minutes. Came back and someone had gotten on the HS so I switched to the Arsenal machine.
7x50 Arsenal (Max Reps)
6x55 Arsenal (Max Reps)
SS
Shrugs (on the HS Machine)
10x80 PS
8x90
6x100
Arsenal Side Lat Raise
10x40
8x50
6x60
SS
Dips (Max Reps)
18
15
12
35:00, 222 Cals, 101 BPM
Comments: Decent session. My lower back is pretty sore and stiff but I was able to work around it. Plugged in the HS machine instead of flat bench. Then got an important call and had to walk outside for a while. Came back and someone had gotten on the HS machine so I switched to the Arsenal machine for the last two sets. Then left a little earlier than I was planning on. Still got some decent work in.
5 Likes
Good to see you were still able to get some good work in Trent. Very respectable workout with a sore back. 
1 Like
Yesterday’s Cals: 2,900/-
Metcon
In five sets, work up to a heavy set of 5 reps of weighted pull-ups. Use the rep scheme: 9-7-5-5-5 with the last set being for max reps (aim for the 5 rep range). Prior to the first three sets complete the following:
20 Walking Lunges, holding a 30 lb Dumbbell
15 Push-ups
10 Calorie Airdyne
*Take 2-3 minutes of rest before the final two sets of pull-ups. Note your weight on the final set and your total time to complete.
Pull-ups
9x15
7X25
5x35
5x45
5x55 (Max Reps)
22:00, 228 Cals, 129 BPM
Pull
HS IL High Row
9x90 PS
7x115
5x125
7x135 (Max Reps)
5x145 (Max Reps)
SS
Squats holding a 35 lb plate
3x12
LF PL Curl
9x45
7x50
5x60
7x70 (Max Reps)
5x80 (Max Reps)
SS
Straight Arm Cable Pulldowns
10x20 Per Arm
8x30
6x37
HS IL Row (Max Reps)
10x115 Per Side
7x135
4x160
SS
Knees to Elbows
3x10
Arsenal Reverse Pec Deck
10x100
8x110
6x120
SS
Cable Curls (Max Reps)
10x30 Per Side
7x35
4x40
48:00, 320 Cals, 99 BPM
Sauna
17:00
Comments: Good session. Started off with a metcon mostly in the driveway, which was a very nice change from being in the cold ass garage. (Just missed the SpaceX launch. I didn’t find out about it until later this morning.) I did weighted pull-ups in a metcon this morning to save some time. The conditioning tapered off after round 3 of pull-ups and I took some nice breaks before the last two sets. Then went to the gym and did rows/curls/accessory/sauna. Good stuff…
5 Likes
Heck of a session Trent. Driveway workout FTW man. You got a ton of work in today. Great looking sets and reps across. 17 minutes in the sauna?!? 
1 Like
Thanks Shane. It felt great to get out in the driveway again. I think I’m about to order an Echo bike and it would be awesome to pull that thing out in the driveway and get after it. 
1 Like
Yesterday’s Cals: 3,200/+300
Peloton
45 Minute Climb Ride – Emma Lovewell
16.55 Miles, 22.1 MPH, 684 Kcal, 150 BPM
10 Minute Cool Down Ride
Comments: Good ride today. I’ve noticed that I’ve felt pretty crumby after high intensity conditioning sessions so I want to try and start pushing the intensity more to hopefully get back in the groove. This was a good ride to accomplish that. I really pushed all of the intervals and maxed my HR out on a few occasions. Done.
4 Likes
Dang. Smoking pace man. Crushed that one!
2 Likes
Thanks Shane! 
Yesterday’s Cals: 2,800/-300
Metcon
Murph Prep
AMRAP in 40 Minutes:
1 Mile Run (Subbed 3 Mile Bike)
10 Rounds of Cindy
*Wear a 20 lb Vest
2 Rounds +1.4 Miles
7 Minute Cool Down Ride
Comments: This was a good one. My goal was to get two rounds in with all sets unbroken and some extra time on the bike at the end. Mission accomplished.
6 Likes
Another good one Trent.
1 Like
Peloton
20 Minute Pick Me Up Ride – Hannah Corbin
7.03 Miles, 21.1 MPH, 253 Kcal, 136 BPM
Gym – Whole Body
Strength Reps: 10-10-10-10 Max Reps
HS IL Leg Press
10x90 PS
10x115
10x125
10x135 (Max Reps)
SS
Push-ups
3x12
Bench
10x135
10x145
10x155
10x165 (Max Reps)
SS
Leg Raises
3x12
SS
Air Squats
3x15
HS IL Row
10x90 PS
10x115
10x125
10x135 (Max Reps)
SS
Reverse Lunges
3x16
Deads
10x95
8x115
6x135
SS
Pull-ups
3x8
LF Leg Extension
12x110
10x130
10x150 (Max Reps)
SS
Push-ups
3x15
59:00, 439 Cals, 111 BPM
Sauna
15:00
Comments: Switched back to whole body sessions today. It’s time to up the intensity and get some more work in. My goal was for my average HR to be over 100 and that was a success. Soon I would like it to be over 120. Overall, it was a good session. It was weird doing things differently but I’ll be used to it soon.
5 Likes
Heck yeah man. Back to full body workouts. Strong sets everywhere Trent.
Kick ass pace on that ride this morning as well.
1 Like
Thanks Shane!
Yesterday’s Cals: 2,700/-400
Metcon
3 Rounds:
20 Cal Echo Bike
16 DB Snatches (8/8), 40 lb
10 Toes to Bar
Right Into
3 Rounds:
20 Cal Echo Bike
12 Single DB Thrusters, 40 lb
10 Back Extensions
22:30, 271 Cals, 145 BPM
Peloton
15 Minute Climb Ride – Denis Morton
5.35 Miles, 21.4 MPH, 219 Kcal, 148 BPM
Comments: Good conditioning session. Got to try out the new Echo Bike. That thing is built like a brick sh!t house. Will check the journals later at work.
4 Likes
Heck of a workout Trent. Congrats on the new toy. Biggest regret I have of any equipment I sold was selling my echo bike. Like you said, the thing is a tank.
1 Like
Thanks Shane. Very excited to have that thing. It’s safe to say that nothing gets your HR up faster than that. 
1 Like
Metcon
4 Rounds:
5 Devil’s Press, 40’s
5 Pull-ups
10 GHD Sit-ups
10 Calorie Echo Bike
15 Push-ups
15 Air Squats
17:25, 202 Cals, 141 BPM
Pull-ups
10xBW
10xBW+10
10xBW+15
10xBW+20 (Max Reps)
SS
Rear DB Lat Raises
3(10x30’s)
SS
Back Extensions
3x10
14:00, 122 Cals, 125 BPM
Gym
Arsenal Shoulder Press
10x45 PS
10x45
10x50
10x55 (Max Reps)
SS
Reverse Lunges
3x16
HS IL Leg Curl
12x25 PS
10x35
10x45 (Max Reps)
SS
Deads
12x95
10x115
8x135
Squat
12x95
10x115
8x135
SS
DB Hammer Curls
12x30’s
10x35’s
8x40’s
Arsenal Side Lat Raise
12x30
10x40
8x50
SS
Pull-ups
3x8
42:00, 292 Cals, 104 BPM
Comments: Happy heavenly birthday to my Dad. He would have been 76 years old today. Still think about you every day and trying my ass off to be as good of a dad as you were. 
Good session. Started off in the garage with a metcon, pull-ups and accessory. Then went to the gym and hit some Shoulder Press, Deads and accessory. Done.
6 Likes
Killer garage metcon Trent. Putting the new toy right to work. 
Pull up numbers are amazing as usual.
Gym fullbody session looked like a solid one as well. Lunges, deads, AND squats. You hit about everything in there today.
Happy Birthday to your pops.
1 Like
Thanks Shane!
1 Like