Unscheduled rest day here. Woke up with a little bit of a cough yesterday. Slept really badly last night (up from about 12:00AM - 3:00AM) and woke up feeling about the same this morning plus a slight runny nose. Hoping that some rest may help (hopefully) kick this. Will try to sleep better tonight and hopefully hit some weights in the coming days.
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Smart move. Hope you feel better soon.
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Yesterday’s Cals: 2,900
BW: Probably fat
(Superset)
Tempo Box Squats – 4,2,1,1
5x95
5x115
5x135
5x155
5x185
CGBP
10x95
8x115
6x135
3x155
3x175
Time: 18:40
Accessory
4 Rounds:
8 Landmine Squats, 100 lb
8 Landmine Rows, 100 lb
8 CGBP, 115 lb
12 Laying Leg Raises
Time: 10:40
Conditioning: Interals/Sprints
2 Rounds:
20 KB Swings
200-M LISS
Time: 8:00
Comments: Cough still remains but I’ve been taking vitamins with every meal and that is probably helping to keep it from getting worse. Going to lift out here in the garage this morning. Feeling pretty beat down after a massive day at work yesterday. Climbing all over scaffolding and lugging equipment through attic spaces.
Session: Strength went pretty well. Knees were sore from yesterday. Accessory was slow and purposeful. Conditioning was dialed down. Alright, last day of work for me this week. Hope you all have a good one!
5 Likes
Nice work today. There is definitely something going around. I have been lucky enough to dodge it up until now. Soldi numbers on those CGBPs.
I am jealous you are off the rest of the week. I have to work tomorrow. Next year maybe I will wide up and take more time off.
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Thanks Shane. Yeah, this is a weird one. Started out of the gate with a cough and gradually spread north. Yesterday my throat was sore as all get out and today my nose started running. Probably going to be a wash for me this week. Hoping to get back to it next week. Energy-wise I have been doing pretty good though. Walked several miles at Airlie Gardens and then got all of the exterior Christmas stuff up this afternoon (but the lights are still turned off due to the wife’s requirement of no Christmas decorations until after Thanksgiving 
). Hoping to just mellow out and enjoy the holiday this year.
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Relax and enjoy the time off! Hopefully you will be over it soon.
We always put the tree up on the Friday after Thanksgiving. I can’t believe we are already doing this again. I swear I just took that thing down. LoL.
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Yeah man, I feel like summer lasted a few weeks and now we’re back to winter. Ha ha… We usually decorate the weekend of Thanksgiving. I wanted to have the outside done and now all we have to do is the tree. Hopefully it will be a little easier. Hope you guys have a great Thanksgiving!
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Yesterday’s Cals: 2,900
BW: NOOOOOO!!!
Garage
Accessory
2 Rounds:
15 Squats, 115 lb
15 DB Rows (each arm), 40 lb
15 Bench, 115 lb
15 Lying Leg Raises
Time: 8:27
Gym
Box Squat (to Bench)
10x115
8x135
6x165
4x185
2x205
2x225
14:48
Bench
10x115
8x135
6x165
4x185
1x205
9:30
Accessory II
(Superset)
HS Iso Lat Bench
10x45
8x55
6x70
HS Iso Lat High Row
10x70
8x90
6x115
5:40
Conditioning: Row – 2,500 Meters
10:15, 175 Cals
Comments: Still battling the crud after 10 days. I have a little bit of a runny nose and the cough is still pretty bad. I might be jumping the gun here but it has been a week since I worked out so here we go.
Session: Taking a page out of Shane’s playbook this morning. Starting with accessory in the garage. Then I took my daughter to school and hit the gym afterwards. Fitting some accessory in at home is a nice warmup and I was able to walk right into the gym (after 20 minutes of sitting in the car) and get right into squatting with no warmup. The sets felt fine and it shaved a little time off of my gym time. Might have to keep doing this. Did some more accessory work and then a row. The row was on level 6 and started off at an easy pace, gradually building to an all out sprint over 10 minutes. Hopefully this session doesn’t set me back with the cold. I’ll probably take tomorrow off and then train again on Friday if I’m feeling OK.
4 Likes
Sorry to hear you are still sick. Man that must be one hell of a cold.
LoL at the weigh in. I hear your there Trent.
Nice workout today. Good numbers everywhere.
I really like those HS machines.
That was a good time on that row, especially considering you are not feeling 100 percent.
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Thanks Shane. Ended up surfing for an hour this afternoon too so I really jumped back in to fitness today. Hopefully it has a positive effect on my immune system and helps fight this off instead of making it worse…
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Yesterday’s Cals: 3,000
BW: Negatory Red Rider
Garage
(Superset)
Overhead Press
10x75
8x85
6x95
4x105
2x115
Pull-ups
10xBW
8xBW
6xBW
4xBW 3-Count Pause
2xBW 6-Count Pause
Time: 9:11
Metcon
Complete as many rounds as possible in 10 minutes of:
12 kettlebell swings
12 kettlebell squats
12 single-arm kettlebell push presses
40 lb
Rounds: 6 in 9:00
Gym
Hex Deads w/ Force USA Bar
10x145
8x165
6x185
4x205
2x225
11:29
40 Back Extensions
(Superset)
HS OHP
16x45 lb, Alternating
16x45 lb, Alternating
16x45 lb, Alternating
T-Bar Rows
8x90
8x90
8x90
3:42
(Superset)
DB Deads
8x70’s
8x70’s
8x70’s
Arnolds
8x35’s
8x35’s
8x35’s
DB Hammer Curls, Alternating
16x35’s
16x35’s
16x35’s
6:40
(Superset)
Dips for Max Reps
15
10
8
Chins for Max Reps
6
6
4
3:30
Comments: Did another garage/gym combo session this morning. Started with OHP/Pull-ups in the garage, followed by a metcon. Then dropped off my daughter and went to the gym. I tried the Force USA hex dead bar. Pretty cool invention but the handles rotate so that screws you grip-wise. I was lucky to get 2x225. With straps that thing would be awesome. The grips are a little wider than my hex bar too which was a little weird. Fun to try it though. Followed that with a bunch of accessory work. My arms were smoked by the time I got to dips/chins. Doing chins on that assisted machine (without the assistance) is a PITA. There is almost no room on that thing so I kept banging against the back of it. Good session overall.
6 Likes
Wow, that was a hell of a session. You must be feeling better. 
I have seen hex bars like that but I have never actually used one. I like straps for just that reason. I don’t use expensive ones anymore. I think I got my pair at walmart for like 10 bucks a couple years ago.
It looks like you got a couple days worth of work done today. Great job man!
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Ha ha, thanks Shane. Not that much better than yesterday honestly. I think I was just happy because it’s Friday. 
Yeah, that hex bar is pretty cool but I’m surprised they had rotating handles on it. Got my straps on Amazon a few years ago for less than $20 I think. Might use them a few times per year. Yeah, I’ve been jonesing to get in there and do some work. Felt good to do so this morning. 
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Yesterday’s Cals: 2,800
BW: Nope
Garage
Accessory I
4 Rounds:
8 Deficit Landmine Squats, 100 lb
8 Landmine Rows, 100 lb
8 CG Push-ups
8 Toes to Bar
10:37
Gym
Tempo Box Squats: 4-1-1-2
5x115
5x135
5x165
5x185
5x205
5x225
15:10
Decline Bench
12x115
10x135
8x155
6x175
4x195
10:00
Accessory II
3 Rounds:
Roger’s Threeway Row
10x90 PS
10x90 PS
10x90 PS
Arsenal Squat
8xMachine Weight
8xMachine Weight
8xMachine Weight
HS Kneeling Curl
8x50 PS
8x50PS
8x50PS
6:00
Accessory III
3 Rounds:
AMRAP DB Bench, 70’s:
10x70’s
8x70’s
6x70’s
Leg Raises
15
15
15
4:20
Conditioning: Intervals/Sprints
4 Rounds:
Row 250-M, Hard (Level 10)
Stair Master: 2:00, Level 7 (8 Floors)
~12:00
Comments: Garage/Gym combo session again. Basically, it just ended up being an extra accessory session as I did two more in the gym. LOL. The tempo squats went well going down to the bench. Was able to go heavier than I would in the garage. It felt great to do some legit decline bench after doing the ghetto rigged version in my garage. Followed with some accessory combos and then some intervals in the rower and stair climber. Good session overall. Going on day 13 of this (now) sinus infection and cough. Hope this shit goes away soon. Have a good day!
5 Likes
Nice squatting Trent. Whole session was legit but those tempo squats at 225 stand out. Also kicking ass on those DB bench presses and decline BP.
A lot of great lifting in today.
Sorry to hear about whatever you have. It seems to be going around.
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Thanks Shane. The box squats to the bench are definitely higher than the box in my garage so that makes it easier. Just posted a vid on IG of the last set. You’ll see what I mean. Finally had a moment where there weren’t that many people around so I took a video. I never usually shoot videos in the gym because I don’t want people to think I’m obsessed with myself. LOL Although at this point most people would agree there ain’t much for me to be obsessed about… 
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Video looked good to me. I hear you on the in the gym vids and I haven’t shot video in the gym for a long time either.
I actually had a guy come up to me a month ago and ask me to take a picture or video of him doing a lift. I was like, GTFO of here with that shit. I see him asking people all the time in the gym to do it. It blows my mind to see people actually go out of their way and do it. The clown show knows no limits.
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LOL Dude that’s insane. If he were legitimately checking his form that’s one thing, but if this is a Facebook live broadcast then F-off. 
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Yesterday’s Cals: 3,000
BW:
Garage
(Superset)
Push Press
6x85
6x95
6x105
4x115
4x125
4x135
Tempo Pull-ups 1-2-3-2
Max Reps: 4
Max Reps: 4
Max Reps: 4
Max Reps: 4
Max Reps: 4
Time: 15:10
Conditioning: Metcon
2 Rounds for time of:
LISS 200 Meters
10 DB Clean & Jerks, 2x40 lb
Time: 9:10
Gym
Conventional Deads
8x135
6x165
6x185
5x205
5x225
5x245
11:28
Accessory I
3 Rounds:
Arsenal Shoulder Press
10x25 PS
10x25 PS
10x25 PS
HS Iso Lat Row
12x45 PS
12x45 PS
12x45 PS
3:20
Accessory II
3 Rounds:
Nautilus Bar Hump
12x90
12x90
12x90
Back Extensions
12xBW
12xBW
12xBW
3:00
Comments: Knocked out Push Press/Pull-ups and a metcon in the garage and then did some deads and accessory work in the gym. I was in a time crunch this morning so I had to haul ass in the gym. Probably could have gone a little heavier on deads but was taking almost no rest between sets. I’m betting I feel that last accessory combo. First time ever doing bar humps (or the machine that mimics them). Just torching the posterior chain. Have a good day!
5 Likes
That was some impressive push presses Trent. Solid numbers on the deadlifts also.
Yeah those bar humps are tough, I need to do them more often but they are such a PITA to set up for.
1 Like