Yesterday’s Cals: 3,000/-200
Precor Bike
45:00, 12.9 Miles, 17.2 mph Pace, 630 Cals, 159 BPM
Comments: Stomach was bothering me again this morning (I ordered the mild wings. They were not mild). I almost skipped the gym but went for it anyway. Got in a decent bike ride. I was averaging about 18 mph for the first 30 minutes and then fell off pretty sharply after that. These were low/medium intervals. The surf is decent today. Might try to paddle out at lunch.
Thanks. I tend to go by the theory that, “if you can’t lift a lot, lift a lot.” 
Nice pace Trent! That bike is treating is right man. Great way to crush some cals. 
Yesterday’s Cals: 3,000/-200
Metcon
From Josh Bridges
4 Rounds:
20 DB Snatches, 40 lb (10 Each Arm)
20 Toes to Bar
20 Landmine Squats, 100 lb
20 Calorie Ski (2:00 Band Pull-Downs)
26:30, 339 Cals, 148 BPM
Metcon
From Josh Bridges
7 Rounds:
16 Calorie Ski (1:30 Band Pull-Downs)
7 Chest to Bar Pull-ups
7 Ring Dips
5 Snatches, 95 lb
1.5 Rounds: 5:49, 71 Cals, 150 BPM
Took Son to school
5.5 Rounds: 24:00, 287 Cals, 136 BPM
Comments: We are closing on our rental house this morning so I took the day off. After closing we will head up to Cary and start making some minor repairs to the house and begin furnishing it. Long story short, it was a gorgeous morning for an open-door garage metcon session. Chose these two from Josh Bridges and subbed/scaled some things. Had to stop after 1.5 rounds on the second one to take my son to preschool. Then came back and finished up. Active calories are higher after these two metcons than they were yesterday morning after that bike ride. I’d call that a win.
Couple of solid Metcons today Trent. Congrats on closing on the house!
Yesterday’s Cals: 3,500/+500
Garage Accessory
2 Rounds:
18 Rows, 95 lb
20 Push-ups
22 Leg Raises
24 Alternating Lunges
7:43, 76 Cals, 128 BPM
Gym
Torque Bike: 5:00, 51 Cals, 152 BPM
Box Squat
8x115
6x135
5x185
5x205
3x225
1x265
1x285
Hex Deads
8x135
6x185
5x225
5x265
3x295
1x315
1x345
1x385 (PR +20 lb from 365 lb on 2/3/23)
Bench
10x135
8x145
6x155
5x175
3x185
1x205
1x215
53:52, 413 Cals, 111 BPM
Rower Intervals
3 Rounds:
1:00 Fast
2:00 Slow
9:00, 83 Cals, 157 BPM
Comments: Had some ankle pain today and yesterday so I thought about not even lifting heavy today. Guess not. LOL. My form started to tank at 285 on squat so I stopped there. That is the same weight I’ve been working up to each cycle for a while. Was happy to get a PR on hex deads. Those don’t happen very often nowadays… Probably had a rep at 225 on bench but nobody was around to spot. Finished with some rower intervals. Done.
Dang, that is very respectable day in the gym Trent. Killer PR on those hex bar deads, especially after hitting a 285 squat. Wow. Very solid BP session there as well. Nothing but meat and potatoes in that wokrout. Nice job finishing it off with the rower.
Thanks Shane. This is a busy week so I thought about putting the heavy week off until next week, but sometimes you just gotta do what ya gotta do… I really wanted more on squat and probably would have gone heavier if I would have been in the garage but once my form starts to break down I usually stop in the gym as I’m not trying to look like an dumbass who is just wrecking their lower back to get a few more pounds. LOL It felt good to get on the rower and really pull on that thing.
Yesterday’s Cals: 3,700/-300
Garage
SS
Overhead Press
10x75
8x85
6x95
5x105
3x115
1x125
1x135
Pull-ups
6
8
10
5x25
3x35
2x45
1x55
1x65
1x75
21:36, 154 Cals, 95 BPM
Metcon
Complete as many rounds as possible in 10 minutes:
10 Burpees
20 Sit-ups
10 Bench Press, 135 lb
3 Rounds, 102 Cals, 129 BPM
Comments: Managed to get a surf session in yesterday at lunch so that helped with the calories. This was a quick one as I have to leave for Myrtle Beach soon. Worked up to some respectable weights and then threw together this metcon. Better than nothing…
20# is a good jump for a pr. Congrats.
Thanks so much. My all-time max for conventional deads was 425 (before my lower back started bothering me). So, in my opinion, I should easily have over 400 lbs on Hex Deads as those are easier, at least to me. I don’t train them that heavy anymore though so it is pretty fun to work up to something in that neighborhood once in a while.
Really strong pull ups Trent. Nice single at SOHPs as well. I see you put together a metcon with burpees, better you than me.
Congrats on the surf session. That has to break the day up nicely. 
Thanks Shane. I videoed that pull-up at 75 and it was legit. Might post it on IG just to prove that it happened. Yep, it was a longboarder’s dream out there the other day…
Yesterday’s Cals: 2.600/-300
Precor Bike
45:00, ~13 Miles, ~17.3 mph, 571 Cals, 151 BPM
Comments: Woke up early this morning and got a bike ride in before dropping my daughter off. I actually forgot to look at the bike (and see what my distance was) when I got off but I had looked at it at the 40:00 mark and I was at 11.50 miles. So, I just estimated 13 miles, but it could have been more. Felt kind of slighted on the calories though. Not sure what’s up with that…
Yesterday’s Cals: 3,100/-100
Metcon
From Josh Bridges
Complete the following for time:
50 Sit-ups
50-Cal Run (800M)
50 Squats, 135 lb (20+15+10+5)
50-Cal Ski (5:00 Band Pull-Downs)
50 Sit-ups
21:00, 265 Cals, 144 BPM
Yardio: 1.5 Hours
Comments: Got this metcon from Josh Bridges and subbed running in for rowing and ski machine. Really need to get a stationary bike or something for the garage… Good metcon. The 50 reps of squats were obviously the worst part. Followed that with 1.5 hours yardio. Done.
Couple solid days Trent. Nice bike ride and that metcon definitely had what it takes to get the heart rate up. I should be back tomorrow. Did my labs today. Fingers crossed.
Thanks Shane. Hope your labs are good!!!
Yesterday’s Cals: 2,900/-300
Yesterday Afternoon:
Ascend 13 flights of stairs. At each landing, complete 10 push-ups.
6:49, 82 Cals, 143 BPM
This Morning:
Metcon:
From Dan Bailey
2 Rounds for Time:
21 DB Power Cleans, 2x40 lb
15 Burpee Pull-ups
9 Shoulder to Overhead, 2x40 lb
9:33, 102 Cals, 144 BPM
Comments: That was a really cool one yesterday afternoon. I had to take the stairs to the top of a building so I decided to throw in 10 push-ups at each landing. 140 total push-ups. Good times…
Metcon: Short on time. Something is better than nothing…
Nice workout Trent. That’s a solid looking Metcon man. Enjoy your weekend
Use what you got.