Thanks Shane. 
Yesterday’s Cals: 2,800/+200
Warm-up: Assault Bike, 5:00, 50 Cals
Smith Squats (to a box)
10x105
8x135
6x165
4x185
4x205
Sumos
5x135
5x165
5x185
3x205
3x225
3x245
SS
Decline Bench
12x115
10x135
8x165
6x175
6x175
6x175
Smith Rows
8x135
8x135
8x135
8x135
8x135
8x135
44:03, 366 Cals, 116 BPM
Accessory
4 Rounds:
16 Alternating Reverse Lunges
10 Decline Push-ups, 24”
16 Alternating KB High Pulls, 40 lb
10 Ab Roller
11:09, 149 Cals, 156 BPM
Intervals
500 M Row (Hard)
2:00 Stair Climber (Easy)
500 M Row (Hard)
2:00 Stair Climber (Easy)
9:45, 130 Cals, 152 BPM
Comments: Good one this morning. The kids were out of school so I slept in a little and just went to the gym (instead of dropping my daughter off). It was nice to have some extra time. Went ahead and threw in deads today to make tomorrow quicker. Done.
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That was a heck of a workout Trent. How did you like the smith machine?
That row/stair climber combo looked legit.
Great work today!
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Thanks Shane. It felt a little weird, but probably because I was going down to a box. I think I’m just used to squatting so anything else feels weird, heavy and different. Lol 
I loved it for rows though. Takes a lot of the pressure off of my lower back. That is the beauty of the gym though. Since I’ve been going there I do a different variation of the main lifts every week and then work up to some heavy singles (on the main lifts) on the last week of the cycle.
Yep, I like that rower/stair climber combo. That was a good session and then I just surfed for an hour at lunch. Some guy from Jersey dropped in on another guy and they ended up in a fight out in the water. The cops showed up and everything. I was like, “Man, I come out here to get away from the BS…” 
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Yesterday’s Cals: 3,000–300
Garage
SS
Push Press
5x65
5x95
5x115
3x125
3x135
2x155
Wide-Grip Pull-ups
5 (T&G)
6
6
7
7
7
17:00
Accessory
4 Rounds:
8 RDL’s, 115 lb
8 Ring Rows
8 DB OHP, 2x40 lb
10 Back Extensions
10:15
Metcon
Complete as many rounds as possible in 20 minutes of the following while wearing a 20 lb vest.
5 Pull-ups
10 Push-ups
15 Squats
20 Leg Raises
8 Rounds, 235 Cals, 139 BPM
Comments: Woke up at 4:30 with my mind racing so I got out of bed around 5:00AM and was in the garage a little after 6:00AM. Good session. I wanted to go a little heavier on Push Press so I went for a double at 155 instead of a triple at 145. Good stuff. Accessory was standard garage material. The metcon was from Dan Bailey but I subbed in Leg Raises instead of jumping rope since I can’t jump rope anymore. Still a good metcon. Done.
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Yesterday’s Cals: 2,700/-200
Precor Bike, 42:00, 11.30 Miles, 500 Cals
Comments: Bike > Cals > Torched > Done.
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2 nice days of work Trent. Solid cal dump today and a good distance for time there.
Really good numbers on the push press and impressive wide grip pull up numbers.
Sucks to hear about the drama at the beach. Sounds like something out of a movie. LoL.
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Thanks Shane. Yep, you’re probably thinking of Point Break. That’s what it reminded me of.
Glad the vacation went well!
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Yesterday’s Cals: 2,800/-50
Metcon
“Candy”
5 Rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
26:05, 303 Cals, 138 BPM
Comments: That’s the only kind of candy I need right now. LOL. Good metcon. That was the equivalent of 20 rounds of Cindy. Thought it would take about 25 minutes. Pretty good estimate. Huge day at work today. Hoping for the best…
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Point Break was definitely what I was picturing. Haha.
That metocon looks doable, except for the pull ups. Great job Trent!
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Thanks Shane. That was a good one. Those sets were all broken up so that provided several breaks.
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Yesterday’s Cals: 2,600/-500
Gym – “Friday Free Day”
Row: 10:00, 2250 M, 94 Cals, 165 BPM
Accessory I
4 Rounds:
10 Squats, (Weight Increases Each Round) 115 lb, 135 lb, 155 lb, 175 lb
8 DB Flat Bench, 2x70lb
6 Chins
14:15, 176 Cals, 147 BPM
Accessory II
4 Rounds:
6 Deadlifts, 185 lb
6 Straight Bar Curls, 70 lb
6 DB Overhead Press, 2x45 lb
12 Straight Bar Curls, 40 lb
12 DB Overhead Press, 2x25 lb
Alternate Between: 15 Leg Raises/15 Back Extensions
16:55, 226 Cals, 154 BPM
Elliptical: 15:00, 181 Cals, 144 BPM
Comments: I’m starting to really love and look forward to “Friday Free Day” at the gym. To me, it’s the grown up equivalent of a kid going to a big playground and having an hour to do whatever they want. Last Friday I just did an hour on the elliptical. Today, it was a combination of cardio and supersets. My only goal is to burn 400-600 calories. However that happens is purely by choice. Today was fun. The gym is never that crowded on Friday mornings so I was all over the place supersetting stuff. Probably burned more calories than I would have just doing cardio too. Good stuff…
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Looks like fun Trent. Friday free day even has a cool sound to it.
That row to kick things off was a great pace and that 4 rounds of accessory work definitely looked like a butt kicker. Nice way to finish it off with some elliptical.
Great workout!
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Yesterday’s Cals: 3,200/+300
Row: 10:00, 2,100 M, 83 Cals, 150 BPM
SS
Tempo Squat: 4-2-1-2
5x115
5x135
5x155
3x185
3x205
3x225
Incline DB Bench
10x60s
8x65s
6x70s
4x75s
4x75s
4x75s
23:00, 245 Cals, 126 BPM
Conventional Deads
8x185
6x205
6x225
4x245
4x265
3x285
13:29
Accessory
4 Rounds:
HS Iso Lat Bench
12x45
8x70
4x80
14x45
8 T-Bar Rows, 90 lb
15 Leg Raises
9:49, 115 Cals, 140 BPM
Intervals
20 LF Leg Press, 90 lb
20 Push-ups
500M Row
20 Arsenal Squat
20 BB Rows, 95 lb
500M Row
10:50, 140 Cals, 150 BPM
Comments: Good session. Feel like I’m fighting yet another run of the crud (courtesy of the kids). Still put up a hell of a session. Went ahead and threw in the deads this morning to make tomorrow easier (or in case I get sick). Done.
7 Likes
Nice workout Trent. Tempo squats, db bench and deads all in one session will definitely put hair on your chest. Add in the accessory work and intervals and that was one hell of a workout.
Hopefully that workout crushed whatever was trying to build in your system to make you sick.
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Thanks Shane. Yeah, that was a good session. Hoping for the best on the crud. The kids have each developed a pretty bad cough (but no runny nose… 
) Hoping it isn’t the latest form of covid… If it is, my wife and I should be down for the count in the coming days. If that happens, then we would have caught it every 3-4 months for the past year. I doubt we will test for it anyway as it is time to start treating this like a cold, etc. I know it’s our son’s first year of preschool but man I sure could go for a long stretch of everyone being healthy. Seems like one or both kids have been sick since November.
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That is rough man. Hoping for the best. We have been pretty blessed to stay mostly well. I guess I should knock on wood.
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Yesterday’s Cals: 2,900/-400
Elliptical: 15:00, 164 Cals, 132 BPM
SS
DB Military Press
10x40s
8x45s
6x50s
6x50s
6x50s
6x50s
Chins
8
8
8
8
8
8
13:50, 163 Cals, 139 BPM
Accessory I
4 Rounds:
10 Nautilus Glute Drive, 185 lb
10 Back Extensions
5:13, 59 Cals, 149 BPM
Accessory II
4 Rounds:
8 Arsenal OHP, 50 lb PS
10 HS Iso Lat Row, 90 lb PS
5:35, 71 Cals, 151 BPM
Metcon
Complete the following for time:
Row 250M
40 Push-ups
Row 500M
30 Push-ups
Row 750M
20 Push-ups
11:50, 164 Cals, 158 BPM
Comments: We were up half the night last night with our son. His cough is pretty bad… Slept in some and got a good session in anyways. Off to Myrtle Beach…
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Yesterday’s Cals: 2,700/-500
Precor Bike: 45:00, 12.25 Miles, 575 Cals, 148 BPM
Comments: Cardio. Check.
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2 Nice days of work. I see you must be still feeling ok. I see you crushed that Dan Bailey metcon.
That is a good time! No way could I do that sub 10 minutes like he had on his IG story. That guy is nuts.
Nice cal dump and a solid distance for that time. You are catching up to me.
Sorry to hear about your son. Hope he will turn a corner quickly.
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