Really solid couple of days of work Trent. OHP and deadlift numbers look great. Really strong wide grip pull ups also.
Great looking metcon today. You can do it on the beating 2020.
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Yesterday’s Cals: 3,500 (Ouch)
BW: Definitely not weighing in today
Conditioning: Precor Bike – Variety Workout
13.0 Miles, 50:00, 540 Cals
Comments: Had beers at lunch with a client yesterday, then got back to the office and the property manager had left me a bundt cake, which went down way too quickly. The rest is history…
Bike: Tried to make up for the calorie surplus a little. That was a good ride. The “Variety” setting is more of an interval setting that is somewhat random. Not rolling hills. There are some brief easy parts but the resistance goes all the way up here and there. On one interval around the 40-minute mark the resistance was maxed out and I had to stand to pedal for about 2 minutes. My HR was up to about 185. Good stuff. Was listening to the Joe Rogan podcast with David Goggins too, so that helped. Ha ha…
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Kick ass cal dump on that bike ride Trent. Goggins will always get you fired up. 
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Ha ha, thanks Shane. He does help you get fired up and I love that. Although I have to say that I don’t necessarily agree with his theory of just running until you end up in a wheel chair for the rest of your life. LOL I think that is basically what he was saying on that podcast. He was like, “F*ck it, if I can’t run anymore, I’ll just move onto something else, like swimming. Then, if I can’t do that anymore then I’ll move onto something else…” I paraphrased that a lot but you get the idea. I’m sitting here thinking, “Yeah, from a life-long runner who recently stopped due to joint issues, I made that choice proactively to give myself some sort of longevity into old age.” I would much rather be able to ride a bike until I’m 80 than do nothing, but if your knees are that screwed up, you won’t be doing that either. And I hate to break it to you but swimming is pretty hard on your shoulders… You’re about to run out of athletic activities and then it’s right back to that fat version of yourself that you’ve been running from for all this time…
Sorry, didn’t mean to rant there, I think what he does is extremely impressive but don’t recommend doing anything like that at the expense of your health.
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I couldn’t agree more on finding something you can do that keeps you active.
I like running but like you I realized it’s not for me any longer. The bike, elliptical, swimming, etc can get the heart rate up and get the job done.
We all get there at some point. At least we didn’t turn our running shoes in for a couch and remote control.
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Amen to all of that. 
Yesterdays’ Cals: 3,500
BW:
Garage
Bench
10x115
8x135
6x165
4x185
3x205 (wow)
1x225
18:34
Gym
SS
Leg Press
20x0 Plates
16x2 Plates
12x4 Plates
8x6 Plates
HS Iso Lat Row
10x90 PS
10x90 PS
10x90 PS
10x90 PS
8:02
SS
Decline Bench
10x135
10x135
10x135
Leg Raises
10
10
10
3:49
SS
LF Leg Extension
10x110
10x110
10x110
LF Leg Curl
10x110
10x110
10x110
Calf Raises
10x160
10x160
10x160
4:48
SS
LF Low Row
10x120
10x120
10x120
Bar Dips
10
10
10
3:10
Stair Climber Intervals
4 Rounds:
1:00 Level 15
1:00 Level 5
Comments: Screwed up something in my lower back late last week. Not sure how but by Saturday afternoon my lower back and especially my tail bone were very sore and stiff. Tried to make the most of it doing Christmas events but it was definitely hurting. As luck would have it, this is my heavy week, so I may stick to upper body early this week and hope that it feels better in the next few days. Then I may do squats and deads.
Session: Figured I’d save myself the embarrassment of maxing on bench in the gym so I did it in the garage. The first few sets felt really weak and then the last two felt strong. Stopped at 1x225 but likely had a rep at 235. The last two sets were T&G. Likely had a paused rep with a spot. Did a bunch of accessory work in the gym and then finished with some intervals on the stair climber (of all things). I started on the assault bike (Torque) but it was broken so I moved to the Stair Climber. Pretty cool to use that for intervals but you better be paying attention at Level 15. Ha ha… Loaded on some extra accessory work to make up for not doing squats. Done.
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Nice feaking benching Trent. Wow man, moving some great numbers there. Triple at 20 pounds over bodyweight is impressive. Solid single at 225 as well, and awesome to hear you think 235 was there. Nice job on the rest of the workout as well. You fit a lot in on that session. Looks like a fun workout. 
Sorry to hear about your back. Good idea to rest the back until it feels right.
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Thanks Shane. I have tried to do good accessory work for bench since going to the gym. I think that may be paying off. That’s my theory at least. 
Yeah, weird stuff with my back. Only my tail bone hurt a little today so that’s an improvement I guess. Not sure what the hell caused it…
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Yesterday’s Cals: 3,000
BW:
Garage
SS
Overhead Press
10xBar
10c65
8x85
6x95
5x105
3x115
1x125
Pull-ups
8xBW
8xBW
6xBW
5xBW+20
3xBW+35
2xBW+45
19:31
Gym
Box Squat
8x115
8x135
6x165
5x185
3x205
1x225
1x245
1x265
1x285
19:39
Metcon
3 Rounds:
250-M Row
12 Dips
10 Knees to Elbows
8:30
Comments: More maxing today. Would have done more on OHP and pull-ups but my daughter (surprisingly) walked out early and was ready to go to school. Back was feeling decent so I did box squats at the gym. Didn’t have time for much else so I made up a quick metcon on the fly. Done.
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I am sure you are right with the added accessories helping to add to your bench.
Another strong day of lifting. Strong OHPs and your pull ups are always impressive to me.
That is also some really strong box squats. I guess the tailbone is feeling a lot better if you felt good enough to do these.
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Thanks Shane. Yeah, at this point the tail bone is just a little sore. Honestly, I was surprised how well those squats went up. Thanks on the OHP and pull-ups too.
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Happy Cake Day! Strong and good volume level on those pullups too.
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Happy Birthday Trent! Hope you eat a lot of cake!
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Thanks gents!
Yesterday’s Cals: 3,000
BW:
Gym
Elliptical: 10:00, 120 Cals
Hex Deads
10x135
8x165
8x185
6x205
5x225
3x245
1x275
1x295
1x315
1x335
1x365 (PR for Hex Deads)
24:47
SS
HS Shoulder Press
14x45
12x55
8x70
HS Kneeling Leg Curl
8x50 PS
8x50 PS
8x50 PS
6:15
20 Back Extensions
SS
T Bar Rows
10x70
10x70
10x70
Pull-ups
5xBW
5xBW
5xBW
Easy Bar Curls
8x60
8x60
8x60
5:55
20 Back Extensions
SS
Dips
8xBW
8xBW
8xBW
DB OHP
10x35’s
10x35’s
10x35’s
Genesis Cable Tricep Extensions
12x47
12x47
12x47
(Not sure what 47 is???)
5:14
Stair Master
20:00, 105 Floors
260 Cals
Comments: Turned 43 today. Feels more like 63. LOL I ended up taking the day off so I got some extra time in the gym. Went late morning too, which was different. Had to look back but I ended up with a PR on Hex Deads. Definitely had more in the tank too but wanted to stop since the tail bone is still a little sore. Got after it on accessory work and finished with some stair climber action. Might try to do a metcon tomorrow and hopefully beat my 2020 rounds. Have a good day!
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Hell yeah on those deads!! Congrats on that PR.
Looks like a killer birthday gym session Trent. Heavy lifting and then following it up with over a hundred flights of stairs. Wow.
Time to go feast and feed those muscles you just destroyed.
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Nice job on the deadlifts.
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Booyah! Great way to celebrate a milestone.
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Ha ha, thanks Shane. Nothing extraordinary for food today. Not even grilling as it’s cold and raining… Just doing some wings and pizza for dinner. Hope your wife has a good birthday tomorrow!