SS
Arnolds
10x30’s
10x30’s
10x30’s
8x40’s
8x40’s
8x40’s
Hammer-Grip Pull-ups (Paused)
5
5
5
5
5
5
Time: 11:49
Accessory
4 Rounds:
6 Ring Dips
8 Goblet Squats, 80 lb
10 Ring Rows
12 DB Deadlifts, 2x40 lb
14 Back Extensions
Time: 12:35
Conditioning: Metcon
Complete as many rounds as possible in 12 minutes of:
24 Dumbbell Snatches, 2x30 lb
6 Burpee Pull-ups
3 Rounds
Comments: Just trained in the garage this morning due to lack of time. This was mostly just a really long metcon. Ha ha… It did make me realize how much conditioning I was getting in the garage, supersetting everything. I’ve gotten stronger in the gym but have lost some of that conditioning that I got in the garage. Dripping sweat out here on this cold morning. Have a good day!
Comments: Did a long bike ride this morning. I actually tried to take it a little easier on the hard intervals as last week I was probably training at about 100% of my max HR for a long time and ended up getting dizzy. That proved to be a smart idea. Today, my HR crept up over 170 a few times but then went back down into the 160’s or 150’s after. At the 60:00 mark I had done almost the same distance too so I’d call that a win. Have a good day!
Heck of a ride today Trent. 65 minutes is a long time on a bike. Good idea to try to keep the heart rate down on long sessions. I don’t think it’s beneficial to do high HR for long period of time. Zone 2 is perfect for a long cardio session.
Thanks Shane. Yeah, I don’t know if there are any health benefits from being able to maintain an extremely high HR for a long time, but it does seem to be advantageous from an athletic/fuctional standpoint. The guy on the bike next to me was on there for the same amount of time and kept his HR down in the 120’s the entire time. He also only burned about 500 calories and only biked about 12 miles.
I had this debate with my mother-in-law (and wife) a while back. They are both huge proponents of walking for exercise (just walking). I would usually state several examples, ranging from the extreme, “if your boat capsized a mile from shore, would you drown or would you be able to swim to shore?” to more realistic examples from my work “you are working in a tall building and the elevator/buck hoist stopped working, can you still walk up ten flights of stairs carrying your tools and materials?/Or could you do that for three hours straight to carry all of your materials up to your work area?” They usually just say, “well, that would never happen to me,” or “I don’t work in construction.” Well, I don’t care who you are or what you do, once in a blue moon, life throws some crazy sh!t your way and you have to deal with it. I just prefer to be able to deal with it. Or at least, I prefer for a by-product of my training to be that I could deal with just about any of those crazy scenarios. But if I had to bet, I’d bet that the people that walk for exercise outlive all of us. Sorry for the rant.
Comments: Didn’t sleep well last night. Just couldn’t turn my brain off. Slammed at work and we are in the middle of buying a rental house. Ended up with about 4 hours of sleep. Still out here grinding.
Metcon: Took this from crossfit and subbed in Goblet Squats for 20 Pistols. Also subbed in LISS for a 400-M Run. Still got the blood flowing. Have a good day!
EDIT:
Surf Session: Wrightsville Beach, Holiday Inn
40:00
Was short on time and probably should have just gone to the office but I said screw it and paddled out. The tide was on it but there were still some fun drops to be had. Didn’t get many turns in but had a few steep drops and pumped down the line. Went over the falls head first on one. Good times…
Nice work Trent. The biggest thing on getting a rental property is finding good renters. My Dad was big into buying rental properties. Mom still has about 10 of them. They are great income when rented, but you need to have extra coin for when stuff goes wrong on them or they sit empty while between renters. Sweat equity is real too. My dad, uncles, cousins and myself have all painted, cleaned, etc. properties after renters leave. It can be rewarding and is a great way to have additonal retirement, somewhat passive, income.
Good luck to you.
As far as the high intensity, I think that it’s great to train both. Mix in some high intensity threshold work for shorter sessions and base build with longer lower intensity zone 2 stuff.
My problem is the HIIT takes so long to recover from that it impacts my lifting so I don’t do enough of it. I need to mix more of that in.
Thanks Shane. Yeah, I think that unless you’re a doctor or some other extremely high-paying profession, real estate is about as good as it gets. What your folks did sounds good to me. We are buying back our first house actually. The lady that bought it from us passed away and we are buying it from her daughter (and getting a damn good deal). So we will try to either do a longterm rental or maybe a corporate 30-day type of rental. The way I see it, we can hold onto it for a while, hopefully generate some extra income and then in ten years or so, we can sell it and hopefully pay for our kids’ college. We will try to buy some more in town. This one is back in Raleigh.
No doubt on the HIIT stuff. It is pretty taxing and hard to recover from.
Yeah man, reading the inspection report was pretty quick and easy. The mortgage company checked my credit today and as it turns out, someone stole my identity a few years ago and setup cable and internet at their house and left me $615.00 that is in collections… This entire deal may fall apart because of that. The cable company took the flag off of my credit report today and we should be able to dispute the debt that’s in collection. I just don’t know how long it would take my credit to rebound. We have two weeks to figure this out or we lose $15K. We will lose $5K regardless. Can’t make this sh!t up man…
I will say though, it could have been a lot worse…
Thanks Shane. We were on the phone until almost 10:00PM last night. Evidently it was a different customer with the same first and last name that didn’t pay their bill. Somehow, either the cable company or the collections agency came after me instead. I’m not the litigious type but may actually sue them if this all falls apart.
Comments: Straight up refused fried chicken last night. Just ate green beans and mac and cheese. Weight loss is not going to happen eating delicious fried chicken. Did a low-intensity cardio session this morning. HR was in the 120’s and 130’s the entire time. Hopefully that leads to weight loss.
Accessory
4 Rounds:
8 DB Bench, 2x70
8 DB Rows (each arm), 70 lb
8 Goblet Squats, 70 lb
8:32
Laying Leg Raises
2x20
Comments: Had some pizza for lunch and a bug juicy steak for dinner yesterday. The rest is history…
Session: Our son is sick (again) and woke us up several times last night. I probably ended up with 5 hours of sleep and was dragging ass for this. Not ideal for one of the heaviest sessions of the cycle… Still lifted OK. I took another stackable ply box out on box squats and am now unquestionably below parallel. It did feel a little heavier, of course. But overall the reps went up pretty well. I probably had a rep at 225 on bench but didn’t want to be that guy so I stopped at 215. Threw together accessory pretty quick as I was running out of time. Done.
Moving some great weights in here Trent. Very nice numbers on those box squats, especially on a short nights rest. BP looked good also, with some nice volume added with those DB bench presses. Pizza and steak, sounds like a great day of eating.
Sorry for the rant. 
Damn. Very impressive Trent!