Thanks Shane. Yeah, I saw a meme today that was the Falcons logo with Carolina blue and white colors… 
I don’t know what happened at halftime. My theory is that they just ran out of gas. They don’t have a very deep bench and about 6 guys played the entire game. That is a pretty massive endeavor to beat Duke in a very intense game and then turn right around and play in the championship game two days later… The entire world fell apart during the second half. They couldn’t do anything right. Wrong time to have that happen…
Thanks Greg! Great to see you coming back around! Hope you have been well! Saw on IG that it looks like you are back in the saddle. Good to hear!
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BW: 179.0
Yesterday’s Net: +300
Garage Gym – Early Morning:
LISS: 0.5 Miles, 10:00, 100 Cals
531-Cycle 2-Week 2
(Superset)
Hex Deads
5x135
5x185
5x205
3x225
3x255
3+x285: 5 (had a few more)
Overhead Press
10x65
8x75
6x85
3x95
3x105
3+x115: 7 (maybe one more)
Pull-ups
10xBW
8xBW
6xBW
3xBW+25
3xBW+35
3+xBW+35: 3 (that was it)
Stats: 28:39, 226 Cals, 118 BPM
Conditioning: Metcon
Complete as many rounds as possible in 10 minutes of:
15 Dumbbell rows, left arm, 40 lb
15 Dumbbell rows, right arm, 40 lb
50-ft handstand walk (Sub 24 Alt. DB OHP, 30 lb)
Stats: 10:00, 5 Rounds, 114 Cals, 137 BPM
Comments: Well, hated to see the Heels lose last night. Not sure what happened at halftime but they couldn’t get anything going after that. It was hard to watch. Congrats to Kansas. They really brought the heat in the second half. They earned it. Needless to say, I’m pretty tired this morning from only getting 6 hours of sleep. An earlier tip off would have been much appreciated. But what do you expect out of an organization that lets transvestites compete in women’s sports?
Garage Session: Man that first set of pull-ups was rough after rowing for the first time in two years yesterday… Got ‘em all done. Never made it to the gym for accessory as the internet was down all morning at work so that condensed my day into about 5 hours of actual work.
4 Likes
Killer workout Trent. Strong pull ups! Nice metcon as well.
Kansas did the same thing to Miami. Everyone commented on how deep Kansas was also. Like you said, they just had more bodies than you guys and it showed second half.
Something has to be done with women sports. Definitely a clown world right now.
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BW:
Yesterday’s Net: -
Conditioning: Metcon
2022 Individual Quarterfinal Workout 3 (Subbed)
For time:
8 KB Swings
4 Shuttle Runs
5 HG Pull-ups
16 KB Swings
8 Shuttle Runs
10 HG Pull-ups
24 KB Swings
12 Shuttle Runs
15 HG Pull-ups
32 KB Swings
16 Shuttle Runs
20 HG Pull-ups
24 KB Swings
12 Shuttle Runs
15 HG Pull-ups
16 KB Swings
8 Shuttle Runs
10 HG Pull-ups
8 KB Swings
4 Shuttle Runs
5 HG Pull-ups
*40 lb KB
**Shuttle Run = Run 25’, tag the line, Run back, tag the line, Repeat
Stats: 23:39, 279 Cals, 143 BPM
Surfing: Wrightsville Beach. Yacht Club.
54:38, 392 Cals, 124 BPM
Comments: Good metcon. Subbed KB for wall balls. Did the shuttle runs diagonally from one corner of the garage to the other. Subbed 5 HG Pull-ups for 1 Rope Climb.
After dropping my daughter off, I went down to the beach and went surfing. It was waist – chest, occasional head high. I took the shortboard out and have pretty much determined that I suck at shortboarding now. I usually reach for the longboard or fish most of the time (more volume = more speed) and just don’t take the shortboard out enough to stay decent at it. But paddling out on a big day can be nearly impossible on anything else so there is no way around it sometimes. Only caught about five waves in an hour. Just some fun drops with only the last one lining up. Still, that one got soft really quickly so I didn’t get to do many turns.
Work Update: I have secured a new office space that is one mile from the beach. I should be able to shoot down there really easily for a lunchtime surf break. Hell, I may be able to ride a bike down there to avoid paying for parking. Pretty pumped about that.
5 Likes
That metcon reads like a book. Looks like it was a damn effective 23 minutes. 
That is great news about the new office. How sweet is that? Ride the bike to the beach to swim from work? Sounds pretty amazing Trent.
2 Likes
Ha ha, thanks Shane. That was a productive metcon. Yeah, I am pumped about the new office!
BW: 179.2
Yesterday’s Net: -300
LISS: 0.5 Miles, 10:00, 100 Cals
Surfing: Wrightsville Beach. Blockade Runner.
52:30, 348 Cals, 117 BPM
Conditioning: Distance Run. Outdoor. Paved/Packed Sand.
5 Miles, 47:17, 9:27, 633 Cals, 161 BPM, 159 SPM
Afternoon Gym Session
RDL’s
10x135
10x135
10x135
10x135
Stats: 5:00, 42 Cals, 121 BPM
(Superset)
4 Rounds:
12 HS Lat Pull Down, 70 lb per side
12 LF Shoulder Press, 45 lb per side
Stats: 6:43, 72 Cals, 136 BPM
Back Extensions
15xBW
15xBW
LF Bike
15:00, 4.2 Miles, 193 Cals, 158 BPM
Comments: It’s been a pretty stressful week at work so I have been up late and not getting a lot of sleep. I slept in a little bit this morning so only managed half a mile of LISS. My trip to Myrtle Beach was cancelled due to weather, so I rode down to the beach and surfed for an hour. It was a lackluster session with an unexpected wind blowing the waves out, so I got out of the water and changed into my running clothes and did a nice, five-mile run. That was the first run I’ve done since hurting my foot. Overall, it felt pretty good. I tried to take it easy and use softer steps than I normally do. Hopefully that pays off. The wind and mostly cloudy skies made for a very pleasant run down at the beach. I may hit the gym for some accessory work later, if time allows.
Gym: Just hitting some accessory work. Can’t believe how busy the powerlifting area is. Ironically, it was mostly full of ripped women too. I was doing my wussy little 10x135 sets of RDL and the girl next to me was doing sets of conventional deads with more weight than me (I think, I couldn’t read the bumper plates). Lol. First time on a bike in several years. My hammies were absolutely hating it.
Well, that was a lot of exercise today. The watch says I’m almost at 1,800 active calories for the day and I just got home from work. Should end up near 2,000.
5 Likes
Solid session Trent. You got a lot done man. Surfing, running, gym session and then a bike ride.
I think you might have come up with a new cooler Iron Man competition that includes surfing instead of the swim.
1800 active calories, wow. That is nuts man.
Hopefully work slows down for you. Stress sucks!
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Ha ha, thanks Shane. Yeah, that still pales in comparison to an iron man.
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BW: 179.2
Yesterday’s Net: +1,000
LISS: 0.5 Miles, 10:00, 100 Cals
Early Morning Garage Session:
531 Cycle 2 – Week 3
Box Squat
5x115
5x135
5x155
5x185
3x205
1+x225: 4 (Had more but back/knees hurting)
Bench
10x115
8x135
6x155
5x175
3x195
1+x215: 2 (Maybe 1 more)
Stats: 25:45, 172 Cals, 105 BPM
Afternoon Gym Session
Accessory
4 Rounds:
10 Bench Press, 135 lb
10 T-Bar Rows, 45 lb
Stats: 6:36, 54 Cals, 133 BPM
4 Rounds:
10 Goblet Squats, 2x 40 lb KB
10 Leg Raises
Stats: 4:44, 45 Cals, 145 BPM
4 Rounds:
8 DB Bench Press, 2x65 lb
8 DB Rows (each arm), 65 lb
8 Goblet Squats holding 100 lb DB
Stats: 9:32, 119 Cals, 156 BPM
Conditioning: Intervals/Sprints
2 Rounds:
Row 500 Meters, L10
Bike 2 Miles, L12
Stats: 21:18, 281 Cals, 157 BPM
Comments: Ate way too much food and drank way too much beer yesterday while watching the Masters. Still drug my ass out of bed a little after 5:00AM. Perfect day for heaviest squats of the cycle. I rescreened our porch on Saturday, which is not the easiest job in the world. Our crawlspace is about 5 feet high, so all the screening took place on ladders. Anytime there are ladders involved I’m going to be sore… Especially my lower back and knees…
Strength/Conditioning: These sets all felt pretty good, except for being sore from the housework. No videos as I was not swinging for the fences today. Wanted to get to some conditioning but just ran out of time. Will plan to hit the gym later.
Gym: Did some nice supersets. That set with DB Bench, Rows and 100 lb Goblets was a good one. Combined some hard-ish rowing and moderate LF recumbent bike for conditioning. Drenched in sweat… Man, I’m starting to think that gym is never actually slow. I usually go late morning or midafternoon (which I seem to recall are usually slow) and there is always a steady crowd in there. That kind of sucks, but oh well, at least I’m not totally dependent on that place to get all of my lifting in. I will continue to do strength work at home to make sure I get it in.
5 Likes
Solid lifting Trent. Especially at that time of the morning after beers and spending the day on a ladder. Nice discipline there.
The time I find with gyms that fits my schedule and has the least amount of people is around 10:00 AM, this seems to miss the lunch crowd and the morning crowd.
Thanks Shane. Yeah, working on a ladder (and moving the ladder around) seems to leave me aching nowadays… Yeah, most of the gyms I’ve been to in the past are dead at 10:00AM. This one, not so much… Going to go to the park today and try to come up with some kind of metcon.
BW: 179.0
Yesterday’s Net: -100
LISS: 0.5 Miles, 10:00, 100 Cals
531 Cycle 2 – Week 3
Garage Gym Morning Session:
(Superset)
Hex Deads
5x165
5x185
5x205
5x235
3x265
1+x295: 3 (Had a few more)
Overhead Press
10x65
8x75
6x85
5x95
3x115
1+x125: 4 (Maybe 1 more)
Pull-ups
10xBW
8xBW (Strict)
6xBW (Paused)
5xBW+25
3xBW+35
1+xBW+45: 2 (That was it)
Stats: 33:35, 241 Cals, 111 BPM
Accessory
4 Rounds:
8 Snatch-Grip Deads, 115 lb
8 Arnold Press, 2x30 lb DB
8 Rows, 115 lb
10 Back Extensions
Stats: 7:50, 88 Cals, 153 BPM
Afternoon Session. Wrightsville Beach Park.
Conditioning: Metcon
Complete 3 Total rounds of the following:
3 Rounds:
6 Pull-ups
8 Bar Dips
20 Walking Lunges
After each (3) rounds of the above, run 1 lap around the field ~0.40 miles
Stats: 23:30, 323 Cals, 163 BPM
Comments:
Garage Session: This all felt good. The reps went up really easily. Was pumped to get 4x125 on OHP. That is good for me. 135 is probably my 1RM right now. Accessory was a nice kick in the ass.
Metcon: Wrightsville Beach Park has some of those fitness stops where you can stop and do exercises. Luckily, the pull-up and dip bars are right next to each other so I made this up on the fly and did 3 rounds of pull-ups, dips and lunges with ~0.40 miles running around the field after each group of 3 rounds. Did all of that 3 times. Definitely got the blood flowing. My new office is less than 5 minutes from there so I will keep that in mind for future outdoor metcons. There is some top-notch people watching there as that is the only free parking on the island. Lots of people park there and walk the half mile or so to the beach so there is beach traffic coming to and from.
4 Likes
Great looking work put in today Trent. I’m particularly jealous of the hex deads, the OHP, and the Pull-ups. I can’t do any of those yet so I’ll have to live vicariously through your journal. 
1 Like
Thanks Greg. Feel free to lift light weights vicariously through my journal until you’re ready to start putting me to shame again. 
BW: 178.4
Yesterday’s Net: -800
LISS: 1.5 Miles, 30:00, 300 Cals
Comments: Pretty sore from the last two days so just taking it easy this morning. Big day in Myrtle Beach coming up so probably no gym/park session. Have a good day!
2 Likes
Solid deads and as you said, that was some nice pressing. +45 on pull ups is awesome Trent.
That was a sweet outdoor metcon you put together. Our parks have something similar, and it would be fun to get out and try something like that.
Nice liss session and great job on the diet yesterday.
1 Like
Thanks Shane. That was a strong session for me. Yeah man, the outdoor metcons are pretty cool. That is somewhat new for me. I’m sure they will be more rare once it gets really hot.
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BW: 181.0 (Dayum…)
Yesterday’s Net: -200
Conditioning: Metcon
Eva
5 4 rounds for time of:
Run 800 meters (Sub 400-M LISS)
30 Kettlebell Swings
30 Pull-ups
Stats: 39:15, 416 Cals, 135 BPM
Yardio
~1.5 Hours, ~350 Cals
Comments: Woke up earlier than I wanted to this morning. Thought about going to F3 but my feet are a little sore. Opted for a garage metcon instead.
Metcon: Definitely dragging for this one. Yesterday was a long day and I am still really sore from the different training that I have done this week. Shortened this to 4 rounds (from 5) as I ran out of time. Not too bad. I ended up partitioning the pull-ups and KB into sets of 20+10, alternating between the two. I would have probably done the half-mile runs if we had an entry door out of our garage. Our garage door has extra steel attached to it (to obtain wind load requirements) and it is loud as hell when you open it. Therefore, I never usually open it early in the morning to avoid waking up our son. Went straight out afterwards and mowed the yard. I was hauling ass behind the mower. Might try to surf if it looks decent and works out.
3 Likes