Thanks Shane. Yeah, that machine just appeared in the gym the last week and I was perplexed so I tried it. There are probably ten machines in there that I still have no idea how to use. That was a good one. Googled it and evidently it costs $3,500 so I’m honored to have used a machine that costs more than all of my home gym equipment combined. 
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Yesterday’s Cals: 3,200 (doh!)
BW:
Conditioning: Metcon
From Dan Bailey:
Complete as many rounds as possible in 25 minutes of:
20-Cal LISS (Sub for Row)
10 DB Shoulder to Overheads, 2x40 lb
7 Ring Dips + Pull-ups (Sub for Muscle-ups)
Rest 1 Minute (NO REST)
Post Rounds Completed: 5
Comments: I was going to do another metcon which would have had me doing 150 pull-ups, 300 push-ups and 450 squats in 30 minutes. Thought that might not be advisable the day following two straight weight training days. Decided on this one instead. The LISS really took away a lot of the conditioning challenge. Rowing would have been a lot worse. Oh well, burned a few calories and elevated the HR a little. Have a good day!
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That flute drive machine looks effective. My old gym had a good machine like that, my new gym has one also but it sucks.
Metcon still looked effective even with the subs.
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Thanks Shane. Yeah, very interesting machine. Not sure exactly what it helps with but hopefully something. 
Thanks on the metcon. I need to get a bike or rower in the garage. LISS isn’t that challenging for a short-period interval type of session.
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A jump rope would be a cheap alternative. Those get your heart rate up pretty quick.
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Can’t do it with the feet and knee problems. 
That makes sense. Same reason I quit doing them.
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Yesterday’s Cals: 2,800
BW:
Conditioning – Gym
Warm-up Bike 5:00
Bike: 10 Miles, 35:00, 450 Cals
Comments: Hit the bike for a while this morning. First time on the bike since before catching the crud, so about 2-3 weeks ago. Boy how quickly those muscles forget how to bike… Kept it at a pretty low resistance the entire ride 7-8/20. Stayed above 17 mph for about 30 minutes and then above 16 mph for the last 5 minutes.
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Nice ride Trent. Sweet cal dump as well. 
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Yesterday’s Cals: 3,200
BW:
Conditioning: Metcon
Every minute on the minute for 40 minutes complete the following:
5 Pull-ups
10 Push-ups
15 Squats
Stats: Done.
Comments: Didn’t really feel like doing anything this morning. Ha ha… That was a long one. Each round took about 35 seconds so I had plenty of rest. Never slowed down at all, even up to 40 rounds. Total rep count is as follows:
200 Pull-ups
400 Push-ups
600 Squats
Shane is probably the only one that knows this but each year I take a cut-off of a 2x4 and count my metcon rounds on it using little hash marks. Well, I recently sat down and counted up all those rounds from the last 4 years. The totals were as follows:
2019: 440
2020: 616
2021: 574
2022: 533 (as of yesterday)
So that left me with 42 rounds to beat my total from last year and 83 to beat 2020.
So I picked a long one today and now I am 2 rounds away from beating my count for last year and 44 away from beating 2020 (which would be insane since I worked from home so much that year and did a lot of metcons). I’ll be happy to beat last year’s total and overjoyed if I can beat 2020.
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Wow, so that was basically a double Cindy right? Kick ass work today and for the year for that matter.
You have 22 days to get 45 rounds of metcons in. Easy peasy. Go get it.
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Thanks Shane. Actually after today I am at 573 for the year so only need 2 rounds to beat last year and 44 away from beating 2020. Cindy is an AMRAP in 20 minutes so it would be double if you normally do 20 rounds in 20 minutes. I usually get a few more than that. That was essentially the the middle of Murph twice. Add 4 miles of running to that and it would be a double Murph. Completed that once and don’t plan to do it again. LOL 
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Looks kinda/sorta like a variation on the hack squat machine.
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Yesterday’s Cals: 3,000
BW:
Garage
Accessory
4 Rounds:
8 Goblet Squats, 80 lb
8 Bench, 135 lb
8 Ring Rows
10 Leg Raises
9:50
Gym
Paused Box Squats
5x95
5x115
5x135
3x165
3x185
3x205
3x225
14:14
(Superset)
Dumbbell Bench
10x60
8x65
6x70
3x75
3x80
3x85
Strict Easy Bar Curls
8x70
6x80
4x90
Drop Set: 14x50
13:11
Rowing Intervals – Level 10
8 Minutes:
20 Seconds Hard
40 Seconds Easy
1,800 Meters
Comments: Combo session this morning. Accessory in the garage and then lifting at the gym. I used some of those stackable plyo boxes with a 25 lb plate on top for box squats. Those are better than the bench because you can adjust the height. I had it maybe 2-3 inches lower than the bench (which I looked up and it is 18”). Those were good. Supersetted DB bench and easy bar curls. Then finished with intervals on the rower. Done.
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That was a great workout Trent. Lots of strong sets everywhere. Those box squats looked great in IG. Also moving some great weights on those DB presses.
I like the row finisher as well.
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Thanks Shane. That session felt solid. Moving more weight than usual. Not a lot of fluff in that one. I love all the options at the gym. I’ll just glance over at something and say, “yeah, let’s superset that.” LOL
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For sure a strong session.
Gyms are fun for that. 
. Good to hear you are enjoying it.
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Yesterday’s Cals: 3,000
BW:
Garage
(SS)
Medium-Grip OHP
5x65
5x75
5x85
3x95
3x105
3x115
Wide-Grip Pull-ups
8
6
5
5
5
Time: 15:43
Metcon
3 Rounds for Time of:
20 KB Swings, 40 lb
LISS 100 meters
20 Push-ups
Time: 9:45
Gym
Snatch-Grip Deads
5x115
5x135
5x165
3x185
3x205
3x225
13:33
Accessory I
3 Rounds:
RDL’s
10x115
10x115
10x115
Chin-ups
8
6
6
5:18
Accessory II
3 Rounds:
12 Back Extensions
10 Seated Arnolds, 2x35
4:33
Comments: Wanted to do more in the gym but our daughter is home sick so I had to get back and watch her for a little while. Good session. Snatch grip deads were a nice variation. Done.
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Snatch grip deadlifts - miserable movement, but a real back builder
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Yesterday’s Cals: 3,000
BW:
Conditioning: Metcon
Complete as many rounds as possible in 30 minutes of:
5 Ring Rows
10 Bench Press, 95 lb
15 Squats
Stats: 26 Rounds
Comments: So with that I’ve beaten last year’s metcon rounds handily and I’m 15 rounds away from beating 2020. It may actually happen…
3 Likes