Looks like a heck of a workout today Trent and one that I would really enjoy. 
1 Like
Yesterday’s Cals: 3,400
Gym
Warmup: Row – L10
100 Cals, 6:15, 1,400 M
Paused Box Squats (Below the Knee)
5x95
5x135
5x165
3x185
3x205
3x225
11:45
Hex Deads (Handles Down)
6x135
6x165
6x185
3x205
3x225
3x245
3x275
12:25
Decline Bench
10x135
8x155
6x175
3x185
3x205
8:11
Accessory
5 Rounds:
24 Alternating Backward Lunges
10 BB Rows
12 Decline Push-ups (Feet on Bench)
11:13
Stair Master
4 Rounds (8 Minutes Total)
1 Minute of Hard Effort (Level 15)
1 Minute of Easy Effort (Level 5)
Ab Roller (Holy Sh!t)
10 Reps
10 Reps
Comments: Our company gives us 3 “floating holidays” every year that have to be used on random holidays. I chose to use one today. Got a good session in at the gym. Did some solid variations and threw in hex deads today as well. Didn’t have a lot of time for accessory so I did an extra round. The gym was fairly crowded (presumably other people also took the day off) so I came up with a quick circuit at one of the power racks. It still sucked, believe me. After that, did some intervals on the stair climber and then did the ab roller for the first time in twenty years. Boy did that suck… No Shane sets of 20+ reps. LOL That’s it. Just OHP and Pull-up variations tomorrow.
7 Likes
Kick ass gym session today. Squats and deads on the same day will definitely put hair on your chest. Some really solid decline BP as well.
Yeah the Ab roller is one of my favorite Ab workouts. You are going to feel those tomorrow, I know I always do when I don’t do them for awhile.
1 Like
Thanks Shane. I prefer to do them on the same day as that shortens my next strength session. Usually the time isn’t there though as that session took 1.5 hours. Yeah, the ab roller is brutal. I didn’t even know this gym had one until I saw it last week. LOL. Let the suffering begin…
1 Like
Yesterday’s Cals:
Garage
Metcon:
5 Rounds for Max Reps of:
DB OHP, 2x40 lb: 14, 12, 12, 11, 12
Pull-ups: 10, 9, 9, 8, 10
Time: 8:00
Gym
DB Military Press
10x40’s
8x45’s
6x50’s
4x55’s
4x55’s
4x55’s
12:00
SS
LF Dual Pulley Pulldown
16x50
12x60
8x70
6x80
6x80
Bar Tricep Extension
10x57.5
10x57.5
10x57.5
10x57.5
10x57.5
9:00
Accessory
5 Rounds:
8 Deadlifts, 135 lb
16 Alternating DB OHP, 35’s
10 Back Extensions
6 Chin-ups
14:00
Comments: Good session. Both kids are sick so I didn’t have to drop my daughter off this morning. Just did a metcon in the garage, then went to the gym for some OHP/Pull-up variations and accessory work. Got it done. Seemed like the really loud grunting guy kept following me around. Yeah, I get it, you’re lifting hard. Everyone knows… LOL Feel free to stop reading here. The rest is a tribute to my Dad on the ten-year anniversary of his passing.
1/17/23: Ten years ago today we lost Dad. The day before we found out that he was sick, if you would have asked me how long he would live I would have told you that he would live forever. Even to this day, I still don’t know anyone tougher or who has a more positive attitude. He loved his family unconditionally. He loved his friends dearly. He genuinely cared for strangers that he met. His smile lit up the room and his witty jokes would leave you laughing long after he went on his way… and that’s where we are. Still laughing and still longing to see that smile again.
Of all the men who I could have ended up with as my father, I got him. I was the luckiest son in the world. The calendar says it has been ten years but his memory and legacy live on every singe day through those of us who knew him, and that will continue until we see him again. Thanks, Dad! We miss you!
7 Likes
Very good lifting session today Trent. The gym grunters always are good for some entertainment. 
Very nice tribute to your Dad. Dads are definitely the coolest.
2 Likes
Thanks Shane. Ha ha, yes they are. I mean, if you’re going for an all-time PR on a lift or something, then, by all means, feel free to grunt. But if you’re just doing some dumbbell curls then maybe dial it back some.
Thanks on the tribute as well. Just a small attempt at something that can’t really be put into words.
1 Like
Yesterday’s Cals: 2,800
Conditioning: Metcon
Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes to Bars
10 DB Hang Clean & Jerks, 2x40 lb
14-Cal LISS (Sub for Row)
Post rounds completed: 6 Rounds in 20:44
Comments: Good one. Got the blood flowing.
4 Likes
Solid workout Trent. I have you on Ab wheel but you definitely have me beat in toes to bar. 
1 Like
Yesterday’s Cals: 3,000
BW: 182.4 (Fat)
Precor Bike
60:00, 15.6 Miles, 650 Cals
Cool down: 5:00
Comments: Haven’t slept great all week. Just a lot going on with work and life. Wasn’t really feeling this but am sick of getting fat. I hit a moment around the 50:00 mark where I finished a massive interval and was pretty dizzy. Just switched it to manual mode and lowered the resistance down to about 5 or 6 for the last 10:00. Finished with a low-intensity cool down. Done.
4 Likes
Nice ride Trent. I am still fatter than you so I got you there too.
I hear you on being busy. First of the year at my shop is always nuts.
Hopefully it slows down soon for both of us.
1 Like
Thanks Shane. I don’t know about that. I think you’re 6" taller than me so the extra weight still probably distributes pretty well, or at least proportional. I started thinking today about how the Apple Watch does a good job of (generally) letting you know how many calories you burned that day. On a day like today, for example, sure, I burned a shit load of calories this morning, but then I sat on my ass at my desk for the rest of the day. So overall, it wasn’t that great of day calorie-wise. Probably slightly better than average. It also doesn’t help that the surf has been mostly flat for the last two months or so. That’s usually when the weight starts dropping. When I can throw in a few surf sessions per week (or workout at lunch). Work is getting busier and busier so that is hard to do anyways nowadays.
1 Like
Time to rotate in some different conditioning work maybe?
Stress, sleep - bah, so annoying. How’s the pre-bed routine? No screen time pre, consistent bed time, dark cool room. To do list for tomorrow, gratitude journal, etc. I’ve got all these things happening and if I don’t do the ‘to do list’ I’ll likely get the broken sleep. Add in a meowing cat at 4am though here… ffs. Or junior waking at 3 or 4am calling for mum…
Tough with kiddo factored in there too no doubt pending their sleep patterns. Hope above can help in someway…?
1 Like
Excellent insights my friend. 
The work stress is mainly due to going from 2-3 projects to 10 projects in about a month’s time. I doubt that will slow down (which is not a bad thing). I’m just adjusting to the increased workload. Usually I don’t have a lot of screen time before bed. This week it has been mostly a result of getting to bed late and getting up early. Plus the kids are sick and the coughing and nighttime visits wake us up too. The To-Do List is something I’ve perfected at this point. A few weeks ago I woke up in the middle of the night with a realization that will save my client a small fortune. Typed it into my phone notes and went back to bed. Really, it is just one of those weeks/months. I’ll get through it. Just need to really get the sleep and diet under control.
3 Likes
Yesterday’s Cals: 3,200 (cause losing weight is overrated)
Surfing: Wrightsville Beach, Southend, 1:45:00
Comments: Skipped the gym this morning to go surf. It didn’t look very good this morning so I just went to the office. By 11:00 the tide had dropped so I paddled out and surfed until almost 1:00PM. There were some good ones coming in once in a while. I was riding the potato and caught two of the longest waves I’ve had in months. They weren’t that big but they were still fun and cruisy. Each offered about 4-5 turns, which is almost unheard of around here. I’ll take it. Hopefully I burned some calories. I was going to do an hour on the elliptical trainer at the gym so that may have been a decent substitute.
3 Likes
Definitely more fun to burn some cals doing something fun like surfing instead of on an elliptical.
2 Likes
Yesterday’s Cals: 2,800
Gym
SS
Tempo Box Squat 4-2-1-2
5x115
5x135
5x165
5x185
5x205
DB Bench
10x60
8x65
6x70
3x75
3x80
3x85
20:30
SS
Conventional Deads
8x135
6x165
6x185
5x205
5x225
5x245
Dips
12
12
12
12
Barbell Rows
8x135
8x135
8x135
8x135
~25:00 (Forgot to start my watch)
SS
3 Rounds:
Row: 1:00 Hard, L10
12 Ab Wheel
8:51
Comments: Ate something bad last night and slept horrible. Still crushed it this morning. Threw in deads today too to make tomorrow morning quicker. Done.
4 Likes
4 second descent on squats…?
Nasty.
3 Likes
Really nice work put in today. Moving great numbers on those DB bench. You had about everything in that workout. Very impressive day of lifting Trent. Even more impressive you did it not feeling 100 percent.
1 Like
Thanks Shane. It felt great just get in there and get some frustration out. Work/life stress is about as bad as it’s been in the last 5 years or so. Hoping things calm down soon.
1 Like