Thanks brother. Very happy that the foot is feeling better. Yeah, two good sessions Thursday and Friday. It was nice here today but very windy. Got the yard mowed and it is looking good out there. 
BW:
Yesterday’s Net: +400
Conditioning: Metcon
4 Rounds for time of:
8 Pull-ups
12 Bench Press, 115 lb
16 KB Swings, 40 lb
20 Sit-ups
200-Meter LISS
21:06, 255 Cals, 149 BPM
Comments: Only had 20 minutes before taking my daughter to soccer so made this up on the fly and got the heart beating. Done. Got some yardio after that.
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I’ve promised myself that I’ll at least try to surf this time in the PI. Not sure if they have any wave s worth mentioning.
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Sounds like a cool idea to me. I’m not familiar with it personally, but it looks like they have some waves there. Maybe this is helpful?
BW:
Yesterday’s Net: +1,000
LISS: 0.5 Mile, 10:00, 110 Cals
5-3-1 Cycle 2 – Week 1
Box Squat
5x95
5x115
5x135
5x155
5x175
5+x195: 8 (Had more)
Bench
10x95
8x115
6x135
5x155
5x175
5+x195: 6 (Maybe 1 more)
Stats: 31:46, 209 Cals, 100 BPM
Accessory
3 Rounds while wearing a 20 lb Vest:
10 Pull-ups
20 Push-ups
30 Squats
Stats: 9:15, 98 Cals, 134 BPM
2-Minute Plank Hold Wearing a 20 lb Vest
Conditioning: Intervals/Sprints
2 Rounds:
25 KB Swings, 40 lb
200-Meter LISS
Stats: 7:45, 94 Cals, 150 BPM
Comments: Glad to see the Heels make it to the Final Four. Even more excited to see them play Duke next. I sincerely hope they can hand Coach K a defeat in his final game as a coach. An argument could be made that that game is more important than the championship. We are even thinking of cancelling our travel plans for later this week so we can watch the game here and not on some little TV in a VRBO.
Session: Squats felt good except for a little bit of knee pain in my right knee. Not sure what I did to end up with that. Hopefully it goes away quickly. Bench was nice and strong. Accessory was more of a Murph prep style. I was supposed to do 30 second planks each round but forgot so I did 2 minutes afterwards. Conditioning was short and sweet. Good session overall…
5 Likes
Solid squats and BP Trent.
Sorry to hear about the knee. It’s probably just old age. 
I know my knee, hip and shoulders are all letting me know my age today.
Planks while wearing a weight vest sounds miserable. LoL.
Good luck against Duke. I am definitely excited to watch that one.
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Ha ha, thanks Shane. If it makes you feel any better I woke up yesterday sore as hell from mowing the yard on Saturday. 
Looks like there was something in there that my body wasn’t used to, as sad as that is…
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This has always been the deal breaker for me with lunch time workouts.
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Luckily, at this point, I work in an office by myself, so stinking around others isn’t much of a concern. Generally though, I prefer to be either in the act of sweating or showered and not in the act of sweating.
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BW: 178.6
Yesterday’s Net: +300
LISS: 0.5 Miles, 10:00, 110 Cals
5-3-1 Cycle 2 – Week 1
(Superset)
Hex Deads
5x145
5x165
5x185
5x205
5x235
5+x265: 7 (had more)
Overhead Press
10x65
8x75
6x85
5x85
5x95
5+x105: 7 (maybe 1-2 more)
Pull-ups
10xBW
8xBW
6xBW
5xBW 1-Count Pause
5xBW 2-Count Pause
5+xBW 3-Count Pause: 5 (maybe one more)
Stats: 27:45, 191 Cals, 106 BPM
Accessory
2 Rounds:
25 Deadlifts, 95 lb
25 DB OHP, 2x30 lb
25 DB Rows, 2x30 lb/BB Rows, 95 lb
25 Back Extensions
Stats: 10:40, 113 Cals, 136 BPM
Conditioning: Metcon
3 Rounds for time of:
200-Meter LISS
10 Hang Power Snatches, 65 lb
Stats: 13:08, 139 Cals, 132 BPM
Comments: I let the lady talk me into cheesecake at lunch yesterday. That’s all I have to say about that…
Session: Strength felt good. Accessory was very Shane-esque with the higher reps. Ended up switching to BB Rows for round 2 as the DB rows were too easy. The metcon was good.
Looks like we have cancelled our trip to the mountains for later this week so I may still take Thursday and Friday off to get some work done on the house. I will plan to do a metcon tomorrow and any sessions after that will probably be pretty short as I will have plenty of manual labor going on.
4 Likes
BW:
Yesterday’s Net: +100
LISS: 1.5 Miles, 30:00, 300 Cals
Conditioning: Metcon
Complete as many rounds as possible in 30 minutes of:
5 Rounds of Cindy
200-Meter LISS
*1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats
Stats: 30:00, 4 Total Rounds, 394 Cals, 159 BPM
Comments: Torching the calories this morning. Did some LISS and then made up this metcon to serve as Murph prep. That was a damn good one. Did all the pull-ups, push-ups and squats of Murph with little LISS breaks in the middle. Granted I was not wearing a weight vest… Still, that was promising to get that much done in 30 minutes. Total work was:
100 Pull-ups
200 Push-ups
300 Squats
0.5 Miles of LISS
Today at work I will be climbing tons of stairs too. Good times…
3 Likes
If you are going to have cheese cake, deadlift days are a good day to do it. 
Solid lifting Trent!
Great job on knocking down 4 rounds of Cindy! That and all those stairs will make for a good deficit today.
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Thanks Shane. That was 20 rounds of Cindy. 
Ha ha, yeah, no doubt about the cheesecake. 
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That’s right. Damn man, 20 rounds of Cindy is amazing. Great job.
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Congrats on beating Duke!
BW: Probably similar to gas prices…
Yesterday’s Net: +800
Garage Gym/Early Morning:
LISS: 0.5 Miles, 10:00, 100 Cals
531 – Cycle 2 – Week 2
Box Squats
5x115
5x135
5x155
3x165
3x185
3+x205: 5 (had more but knees hurting)
Bench
10x115
8x135
6x155
3x160
3x180
3+x200: 3 (had 1-2 more)
Stats: 26:17, 166 Cals, 98 BPM
Accessory
4 Rounds:
16 Reverse Lunges
8 Bench Press, 135 lb
8 Ring Rows
8 V-ups
Stats: 8:42, 84 Cals, 124 BPM
O2 Fitness/Late Morning:
(Superset)
4 Rounds:
AMRAP Set of Bar Dips: 15, 13, 11, 10
8 HG Pull-ups
Stats: 6:09, 46 Cals, 128 BPM
(Superset)
3 Rounds/Increasing Weight Each Round:
Rope Bicep Curls: 8, 6, 4
Rope Tricep Extensions: 8, 6, 4
Stats: 3:18, 25 Cals, 141 BPM
Conditioning: Intervals/Sprints
Octane Rower
3 Rounds:
250-M Sprint, Level 10
750-M, Level 5
Stats: 13:13, 3,000 Total Meters, 127 Cals, 165 BPM
Star Climber – Level Increase 4-7
10:00, 134 Cals, 159 BPM
Comments: Took the last few days off to get work done on the house. Other than a good surf session on Friday, it mainly consisted of one day of housework, eating like crap and drinking too much beer… Was very glad to see the Heels send Coach K into retirement one game earlier than everyone was expecting (including myself). He seemed more humble in his post-game speech this time, which I appreciated. Hoping they can finish strong tonight, and I’m also hoping I can keep my eyes open until the game is over…
Garage Gym: I like the idea of doing my heavy lifts at the house. Then, I know that I’m not going to have to skip or sub anything due to racks being busy, etc. That, in turn, opens the door for accessory work and gives me tons of options for that. Squats went well. My knees were a little sore. Bench felt good too. Went ahead and did some accessory at home, just in case I got busy at work and didn’t make it to the gym.
Gym: First time back in a gym since early 2020. Saw the bar dip machine and almost started drooling. I SS’d some AMRAP sets of those with sets of 8 HG Pull-ups. Then, my beloved cable rope thingy for some SS of curls/extensions. Never even did any of the HS machines. Going to save those for a future session. Then it was time for some rowing. They have Octane rowers there, which I guess are OK. Did some intervals on that, switching between L10 and L5. Then did 10 more minutes on the stair stepper just to torch more calories. Felt good to be back in there, even though I’ll be stankin it up at the office for the rest of the day.
Going to try and do something tomorrow morning, but this damn game is so late I may just sleep in. Go Heels!
5 Likes
Solid box squats Trent. Sorry the knees were giving you trouble. Nice numbers on BP as well. I like the idea of lifting your big lifts at the house and then using the gym for more accessory type stuff.
The new gym sounds sweet. I really wish my gym had a sled and tires. We do have tires outside, but it is on a real grass field that more resembles a mud pit than a grass field.
Your boys looked good against Duke. Sorry to see your big man take an ankle injury, hopefully he can go tonight. I heard the coach saying no matter what, he was going to play. I wish the game was on earlier, I will be lucky to make it through the first half. LoL
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Thanks Shane. Yeah, I’m so used to being able to do what I want when I want that it makes more sense to do the main lifts at home. Really looking forward to some accessory and conditioning work at the gym though. I was open to doing deads in there this morning (to make tomorrow shorter) but all of the racks and platforms were taken. (And that only further cements my decision to do those lifts at home). Yeah man, pretty pumped about that little field thing.
Hoping the Heels can pull it off tonight. I am already completely shocked that they turned their season around and made it this far. Hopefully they can go all the way. Like you said, it is crazy that the game doesn’t start until 9:20PM??? That just seems completely screwed up to me. I would think that most athletes get to bed at a decent hour all the time and now they aren’t tipping off until around their bedtime? Just stupid and irresponsible…
2 Likes
Good looking workout yesterday Trent. Nice job on the Box Squats and Bench. I’m sorry to hear about the sore knees. Mine get like that during Box Squats sometimes too. Hopefully it’s not too bad once the exercise is done.
Keep up the good work brother! I’m jealous of the gym BTW. 
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Sorry about last night Trent. I as an Atlanta sports fan can appreciate how it feels to blow a damn lead. Y’all should have beat them. I know the feeling.
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