Solid session today Trent. Moving some good numbers on those pause reps. The accessory work had some great variation and those were some good numbers on the DB benching.
1 Like
Thanks Shane!
Yesterday’s Cals: 2,500/-400
Garage
Metcon
10-9-8-7-6 Reps for time of:
135 lb Bench
DB Cleans, 2x40 lb
7:35, 69 Cals, 117 BPM
Gym
SS
Sumos
5x135
5x165
5x185
3x205
3x225
3x245
DB OHP (Hammer Grip)
10x40s
8x45s
6x50s
6x50s
6x50s
6x50s
Chins
10
8
8
8
8
8
18:23, 196 Cals, 133 BPM
Accessory I
2 Rounds:
12 HS OHP, 45PS
12 Nautilus Glute Machine, 140 lb
12 Back Extensions
6:00, 68 Cals, 134 BPM
Garage
Accessory II
4 Rounds:
8 RDL’s, 115 lb
8 Bench Press, 135 lb
8 Rows, 115 lb
8 Back Extensions holding a 25 lb plate
11:05, 119 Cals, 127 BPM
Metcon
5-4-3-2-1 Reps for Time of:
BW Bench (175 lb)
Power Cleans, 115 lb
6:50, 75 Cals, 130 BPM
Comments: Wife has a meeting at the school this morning so I had to divi everything up. Started with half the metcon that I was trying to get in, then took my daughter to school, then got a quick 30 minutes in at the gym, then back to the garage to finish up. Finished with more accessory and then I upped the weight and did the 5-1 reps of the metcon. That was a good call to add weight as that would have been way too easy with the original weight. Done.
6 Likes
Impressive workout Trent. I am always impressed with the variety you get in every week.
Sumos, OHP and chin ups definitely would get the heart rate up.
You got in a ton of back extensions as well.
Solid day
1 Like
Thanks Shane. I’m trying to do a different variation of the main lifts each week and then finish up the cycle working up to some heavy singles of the main lifts during the last week. I switch the rep schemes up each week too. Just trying to keep the muscles guessing. 
1 Like
Figured after humiliating Shane by posting this lightning-fast bike ride in his journal, I’ll post it here. 
Yesterday’s Cals: 3,000/-100
Precor Bike
45:00, 13.40 Miles, 17.8 MPH, 618 Cals, 155 BPM
Comments: Did a lower intensity ride today. The pace picked up. Coming for you Shane! LOL
4 Likes
You definitely kicked my butt this week. Solid distance on that ride!
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Thank you but your knee has been hurting so it really doesn’t count.
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Yesterday I did 12 straight hours of work in the yard with a 30-minute lunch break. I cleaned the gutters, cleaned the soffit, trimmed the bushes and hedges, mowed the yard, did the edging (for the first time in 6 months), blew everything off, and put out pine needles. I tried to pressure wash the driveway but my buddy’s pressure washer crapped out. Ended up calling another guy and paying him $200 to do all the pressure washing. That guy had the most bad ass setup I’ve ever seen for pressure washing. Needless to say, it looks great. Each year, my goal is to have my yard looking good by the weekend of the Masters. Mission accomplished. Hope you all have a good Easter weekend!
6 Likes
Sounds like a hell of a yardio session. The grounds keepers at the Masters would be proud.
Hell they might offer you a job to help clear those trees that fell yesterday.
Have a great Easter weekend Trent.
2 Likes
Naw, knee doesn’t hurt on the bike. 
1 Like
Ha ha, thanks Shane. I was thinking of lifting Friday morning but my whole body was sore as hell from all of that yard work so I took the day off. If I had the time and money, I would probably work in the yard or on the house all weekend long every week. That first time mowing and edging each spring is a PITA. Glad to hear the knee doesn’t bother you on the bike. Hope you all have a great Easter!
2 Likes
Yesterday’s Cals: 2,700/-
Row: 10:00, 2,000 M, 86 Cals
Pendulum Power Squat Pro
14x90
12x140
10x180
8x230
Decline Bench
12x115
10x135
8x155
6x175
6x175
6x175
21:30, 174 Cals, 113 BPM
Accessory I
4 Rounds:
HS Iso Lt Kneeling Leg Curl
8x50PS
8x50PS
8x50PS
8x50PS
T Bar Rows
8x105
8x105
8x105
8x105
5:35, 57 Cals, 125 BPM
Accessory II
4 Rounds:
Dyna Body Bench
16x90
10x140
6x160
16x90
Leg Raises
12
12
12
12
6:12, 69 Cals, 134 BPM
Accessory III
4 Rounds:
LF Leg Extensions, 12x90
Arsenal Calf Raises, 12x200
Then,
4 Rounds:
Single Arm DB Bench (Alternating)
12x60s
16x50s
20x40s
Straight Bar Curls
8x70
6x80
4x90
Crunches
16
16
16
11:34, 133 Cals, 136 BPM
Stair Climber Intervals
4 Rounds:
1:00 L10
1:00 L4
114 Cals, 152 BPM
Comments: Had the runs all day yesterday and it woke me last night. Almost didn’t go to the gym this morning but said screw it. Got in a good session anyway. First time doing Pendulum squats and Dyna body bench. Good stuff.
6 Likes
That was a hell of a session Trent! I think that one had about everything in it. Great job getting it done! Would have been tough on a normal day, let alone after a day of being sick.
1 Like
Thanks Shane. Yeah, that really came out of nowhere. I had the runs off and on all day yesterday and also had chills. I woke up last night and was certain I had a fever, but took my temperature and it was normal. So far today, my stomach is doing much better. Hoping that continues… Yeah, that session just kept going and going…
1 Like
Yesterday’s Cals: 2,800/-300
Garage
SS
Push Press
5x75
5x95
5x115
3x135
3x135
3x155
Weighted HG Pull-ups
5x15
5x25
5x25
3x35
3x45
3x55
26:34, 182 Cals, 93 BPM
Deadlifts (Conventional)
5x135
5x185
5x225
3x245
3x265
3x285
13:10, 87 Cals, 104 BPM
Accessory
2 Rounds:
20 RDL’s, 95 lb
20 Push-ups
20 Ring Rows
20 Back Extensions
5:58, 63 Cals, 128 Cals
Conditioning: Out of time
Comments: Ended up just training in the garage this morning to save the 10-15 minutes I spend driving back and forth to the gym. Worked up to some really good sets on strength. Then hit up some higher rep accessory work and hit the shower. The surf is firing so I’m going to try and get out there for an hour before work.
5 Likes
Really nice garage session Trent. Hope you are able to get out and get some surfing in. It is way to nice to be working today.
1 Like
Thanks Shane. I was able to paddle out for about 45 minutes. I went over the falls on 3 waves and then paddled back in. Then walked back up the beach reminiscing of the days when I was decent at riding a shortboard… 
At least I got some exercise walking to and from the beach, paddling out and back in. Also got some practice at holding my breath and figuring out which way is up after wiping out three times.
2 Likes
Still beats working
I probably would have drowned. LoL
1 Like
That’s a lot of stuff.
2 Likes