Thanks Shane. And to respond to your previous post, yep, the foot has been feeling better. I got some Hoka Bondi regular width shoes but they feel narrow so I may take them back and get wide. Looking forward to trying those. Hope you guys enjoy the 4’th as well! 
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Sorry to hear the Hokas were tight but you should have 30 days to try out and return. Hopefully the wide ones will be perfect. I think once you get them fit right you will like them.
Happy 4th. Hope you guys are getting great weather up there.
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Thanks Shane. I exchanged them for the wides and they seem to fit better. Still getting used to them…
This weekend was mostly rained out. Yesterday finally cleared up. We got a few hours in at the pool and then had a bunch of people over last night, before finishing the night watching a nice fireworks display in our neighborhood. Hope you guys enjoyed the 4’th!
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BW: 177.6
Yesterday’s Net: +500
531 Week 1
(Superset)
Box Squat
5x95
5x115
5x135
5x145
5x165
5+x185: 7
Bench
10x115
8x135
8x135
5x145
5x165
5+x185: 6
Stats: 18:11, 139 Cals, 114 BPM
Accessory
2 Rounds:
20 Goblet Squats, 40 lb
20 Medium-Grip Bench Press, 95 lb
20 Ring Rows
20 Sit-ups
Stats: 5:38, 71 Cals, 142 BPM
Conditioning: Surfing. Blockade Runner.
57:45, 436 Cals, 122 BPM
Comments: Definitely hurt up this morning. We had a bunch of people over last night and watched a huge fireworks display in the neighborhood. Didn’t get to be until almost midnight. Doing this on 6 hours of sleep.
Session: Moved through that pretty quickly. Probably could have gotten more reps on the last sets if I had taken a break before them. Threw that accessory together on the fly. Good sets. Finished it off with some really fun surfing. I took the longboard out but definitely would have had fun on the fish. Gorgeous morning and the tourists are all heading back home…
4 Likes
BW: 178.4
Yesterday’s Net: +200
LISS: 0.5 Miles, 10:00, 100 Cals
531 - Week 1
(Superset)
Hex Deads
5x145
5x165
5x185
5x205
5x235
5+x255: 7
Overhead Press
10x65
8x75
6x85
5x95
5x95
5+x105: 8
Pull-ups
10xBW
8xBW
6xBW
5xBW (2-Count Pause)
5xBW (2-Count Pause)
5+xBW (2-Count Pause): 7
Time: 30:45, 256 Cals, 114 BPM
Accessory
2 Rounds:
20 DB Deads, 2x40 lb
20 DB OHP, 2x30 lb
20 DB Rows, 2x40 lb
20 Back Extensions
Stats: 9:00, 119 Cals, 147 BPM
Conditioning: Metcon
Complete as many rounds as possible in 8 minutes of:
10-Cal LISS
10 DB OHP, 2x40 lb
Stats: 3 Rounds, 107 Cals, 150 BPM
Comments: Foot is hurting this morning. I can’t tell if it was the lifting yesterday or the food I ate for lunch (gout). Thought we had ruled out gout on the MRI but maybe not. They said I have a cist on that joint behind my big toe and that may need to be drained from time to time. That is definitely swollen and hurting. Might be time to get it drained…
Session: It’s 80 degrees with 1,000% humidity out here this morning so I am sweating like a champ. Was doing work between sets so I took longer than usual. Good sets though. Accessory was good. Mostly 15+5 sets. The metcon was nice and quick. Have a good one!
4 Likes
BW: 178.6
Yesterday’s Net: -
Conditioning: Metcon
“Badger”
3 Rounds:
30 DB Squat Cleans, 2x30 lb
30 Pull-ups
800-Meter Run
Stats: 34:18, 474 Cals, 156 BPM
Comments: I’m on a long stretch of not-so-good sleep. That doesn’t make working out any easier, that’s for sure… Out here anyway to GET SOME!
Metcon: Subbed DB squat cleans as they are quieter. Good metcon. Kept the heart rate up.
Have a good day!
3 Likes
Nice workouts Trent. Strong SOHPs and pull ups.
Sorry to hear about the toe. That doesn’t sound fun at all! Getting older isn’t for the weak. 
My sleep has sucked the past couple nights as well so I can sympathize. At least you still got your work in though. Great job!
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Thanks brother. I was about to send you a message on IG and ask if you were OK. LOL Sorry your sleep has sucked. I’m nickle and diming away every night now and am starting get more rested.
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BW: 178.8
Yesterday’s Net: -
Conditioning: Distance Swim. Pool.
1 Mile, 32:30, 437 Cals
Bro Work
One Set of 135 lb CGBP for Max Reps: 10
15 GHD Sit-ups
One Set of 85 lb Straight Bar Curls for Max Reps: 8
15 Reverse Hypers
One Set of 115 lb CGBP for Max Reps: 14
15 Calf Raises
One Set of 75 lb Straight Bar Curls for Max Reps: 10
15 Leg Raises
One Set of 95 lb CGBP for Max Reps: 20
15 Back Extensions
One Set of 65 lb Straight Bar Curls for Max Reps: 14
15 Calf Raises
Stats: 12:50, 110 Cals, 104 BPM
EDIT: Surfing. Access 35.
45:00, 400 Cals, 130 BPM
Comments: Good swim. Only one other guy up there and he was left about 2/3 of the way through. Did all freestyle and only stopped very briefly a few times at the end of the pool for an extra breath. Done.
Bro Work: Staying home watching my son while my wife takes our daughter to the doctor. Decided to get some bro work in. My son was watching and he trips me out. He was out here “doing his workout” too, which was mostly just moving around and touching weights, doing squats, etc. 
He said he wants to get big and strong like me one day which was a great moment. 
Surf: My afternoon appointment cancelled so I went out and surfed for about 45 minutes this afternoon, then went to the office. I forgot what it was like surfing at midday in the summertime. Tourists everywhere, surf zones, parking meters… The wind picked up quite a bit right after I paddled out so it was pretty bad. Still felt good to get wet.
3 Likes
Damn impressive swimming workout Trent! That is tough work man. Every time I freestyle swim it lights up my lats. I really would like to do more of it.
Solid bro day as well.
Bad day surfing beats an appointment any day!
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Thanks Shane. Yeah, swimming will get you. It is hard work and when you finish you definitely feel like you accomplished something. LOL I noticed an improvement in my paddling during surfing after that though. Definitely gotta keep doing this as long as I can.
1 Like
BW: 178.2
Yesterday’s Net: +100
LISS: 0.5 Mile, 10:00, 100 Cals
531 – Week 2
(Superset)
Box Squat
5x95
5x115
5x145
3x155
3x175
3+x195: 5
Bench
10x115
8x135
6x145
3x155
3x175
3+x195: 3
Stats: 26:35, 161 Cals, 94 BPM
Accessory
10 Goblet Squats, 80 lb
10 Bench Press, 135 lb
10 Pull-ups
10 Toes to Bar
25 Goblet Squats, 40 lb
25 Bench Press, 95 lb
25 Ring Rows
25 Leg Raises
Stats: 9:50, 84 Cals, 109 BPM
Conditioning:
Intervals/Sprints
4 Rounds:
10 DB Snatches, Alternating, 40 lb
100-M LISS
Stats: 9:45, 108 Cals, 133 BPM
Comments: 69 degrees, cloudy and cooler with a northeast wind this morning. Feels almost like Fall.
Session: This all felt pretty good. Strength was smooth. Accessory was a good arrangement. Conditioning was pretty easy.
Have a good day!
3 Likes
Nice work Trent. The cooler air is definitely appreciated down here as well. My watch says it’s 73 degrees out at 12:09. That is not normal but I will take it.
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This entire day was pretty pleasant. We’re going to the mountains in two weeks for a long weekend. Definitely looking forward to that.
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BW: 178.8 (pasta night)
Yesterday’s Net: +200
(Superset)
Hex Deads
5x145
5x165
5x185
3x205
3x245
3+x275: 3
Overhead Press
10x65
8x75
6x85
3x95
3x105
3+x115: 6
Pull-ups
10xBW
8xBW
6xBW
3xBW 4-Count Pause
3xBW 6-Count Pause
3xBW 8-Count Pause
Stats: 23:45, 190 Cals, 103 BPM
Comments: Had to leave at 7:00AM for Myrtle so this is all I had time for. Will make up the accessory and metcon. Have a good day!
6 Likes
Solid early morning deads on SOHPs Trent! That will definitely wake you up.
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Thanks Shane. It helped, if nothing else. 
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BW: 176.6
Yesterday’s Net: -400
LISS: 0.5 Mile, 10:00, 100 Cals
Accessory
10 Snatches, 65 lb
10 Arnold Press, 2x30 lb
10 Straight Bar Curls, 65 lb
10 Back Extensions holding a 25 lb plate
25 Hang Power Snatches, 2x30 lb DBs
25 DB OHP, 2x30 lb
25 High Pulls, 65 lb
25 Back Extensions
Stats: 10:52, 121 Cals, 131 BPM
Conditioning: Metcon
Complete as many rounds as possibly in 20 minutes
while wearing a 20 lb weight vest.
5 Pull-ups
10 Burpees
15 Push-ups
20 Walking Lunges
25-Second Plank Hold
Stats: 4 Rounds +5 Pull-ups, 268 Cals, 151 BPM
Comments: Making up the rest of yesterday’s session and doing a metcon. Done.
6 Likes
Nice looking workout Trent. That metcon looked like a tough one.
I can’t go to a Subway without getting a cookie. My weakness is the oatmeal raisin though. 
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Thanks Shane. The metcon left me completely drenched… Just put that shirt right in the washing machine. Didn’t want to get an area dirty by hanging it up to drip dry. Yeah, those Subway cookies are amazing. Hope you get some on Friday! 