I like the look of that one Trent. I think I could pull that one off. 
Nice work!
1 Like
Yep, you’ve got that one all day long. I usually finished my reps by the 0:40 mark and had twenty seconds of rest. That’s definitely manageable. Now, I’ve also done this with a 20 lb vest on and puked afterwards… 
Yesterday’s Cals: 2,600/-
BW: 178.0
Ramp-up Week
Row: 10:00, 2,200 M, 92 Cal, 141 BPM
Box Squat
10x95
8x135
6x165
4x185
Bench
10x135
8x155
6x175
4x185
20:04, 167 Cal, 117 BPM
Accessory
4 Rounds:
8 DB Bench, 2x65
8 DB Rows (per arm), 65
8 Goblet Squats, 80
16 Leg Raises
11:42, 145 Cal, 144 BPM
Intervals – StairClimber
3 Rounds:
1:00 L 15
2:00 L 5
126 Cal, 157 BPM
Comments: Trying to get back in the swing of things. Good session. Wanted to do more but had to go get a tire replaced on my wife’s car. They asked if I wanted the 80,000-mile tire and I said, “that thing will be in the scrap pile long before that.”
5 Likes
Solid work Trent. I am going to have to remember that answer when they ask me the tire question. 
1 Like
Yesterday’s Cals: 2,700/-200
Ramp-up Week
Garage
SS
Hex Deads
10x135
8x185
6x205
4x225
4x245
OHP
10x75
8x95
6x105
4x115
2x125
Pull-ups
6
8
10
12
14
21:24, 221 Cals, 125 BPM
Gym
Accessory
SS
Cable Low Row
20x100
16x120
12x140
Tricep Cable Ext
12x25
10x30
8x35
SS
HS OHP
14x45PS
12x55PS
10x65PS
Alt. Reverse Lunges
20
20
20
SS
RDL’s
10x115
10x115
10x115
Chins
8
8
8
Decline Push-ups
14
14
14
SS
Back Extensions
20
20
New Arsenal Perfect Butt Thrust Machine
12x90
12x90
37:10, 382 Cals, 124 BPM
Metcon
3 Rounds:
20-Cal Row
8 Devil Press, 2x40 lb
10:20, 147 Cals, 161 BPM
Comments: I enjoyed doing strength before dropping my daughter off and then just crushing accessory work at the gym. Did the metcon at the gym too and that was tough. They have a Ski ERG machine up there too so I’ll have to try that sometime. Done.
5 Likes
Nice deads and SOHP Trent. Those pull ups looked intense as well with you adding 2 reps per set.
Nice gym workout as well. Those lunges will definitely get the legs screaming. Between that and the perfect butt machine the wife should be happy. 
1 Like
If only it were that easy… 
Thanks Shane. That was a good session, or two sessions. However you want to look at it. LOL
Yesterday’s Cals: 2,500/-800
Metcon
From Josh Bridges
2 Rounds for Time (20-Min Cap):
20 Alt. DB Snatch, 40 lb
300 M Run
20 DB Squats, 2x40 lb
300 M Run
10 Devil Press, 2x40 lb
300 M Run
1 Round +All but final 300 M Run, 21:00, 270 Cals, 154 BPM
Comments: Quick one. Done.
5 Likes
That’s a lot for 1 day. Bringing back the old 2 a days from Arnold’s day?
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Yep, that was a fair amount of work. Honestly, it was more of one long session with about a half hour break in the middle. Started off in the garage, then dropped my daughter off at school (~30:00), then went to the gym and did the rest.
1 Like
Yesterday’s Cals: 2,800/-300
Precor Bike
45:00, 13.10 Miles, 17.5 mph Pace
5:00 Cool Down
700 Total Cals, 158 BPM
Comments: Only five hours of sleep last night. No excuses…
4 Likes
That metcon looked brutal. Very solid use of 21 minutes.
Wow, that bike ride was fast! Kick ass ride Trent. Especially on the low sleep. You are catching me.
1 Like
Thanks Shane. Ha ha, I remember learning in calculus that it is possible for one line to continuously get closer to another line but never actually touch the other line. I feel like that may be similar to this scenario.
Yesterday’s Cals: 3,000/-500
Friday Free Day
Torque Bike: 10:00, 110 Cals
4 Rounds:
10 HS Iso Lat Row, 90 PS
10 Arsenal Squat
3 Rounds:
Arsenal Shoulder Press
20x25PS
10x50PS
6x60PS
EZ Curls
8x80
12x60
20x40
3 Rounds:
8 HS Hamstring Curl, 50PS
Incline DB Bench
10x60s
8x65s
12x50s
3 Rounds:
12 LF Dual Pulley Pull-Down, 60
12 Ab Roller
12 Tricep Bar Extensions, 70
3 Rounds:
12 Arsenal Calf Extensions, 240
12 LF Quad Extensions, 90
30 LF Back Extensions, 130
42:27, 466 Cals, 125 BPM
Comments: Free day. Torque bike warmup, then a bunch of Accessory supersets. Done.
5 Likes
That was a lot done in 42 minutes Trent. Full body blast with some good weights used, especially on the DB inclines. Have a great weekend!
1 Like
Thanks Shane. That was a fun session. Just running around and moving weights. At one point, one of the regulars came over and got on one of the machines I was supersetting. He asked if he could work in and I said it’s all yours buddy. I’ll just jump over here and do this similar machine. He is one of the majority who is in there taking a very strategic and targeted approach, whereas, my main goal, at least on a day like today, is to keep moving and blast my entire body. He seemed reassured that I wasn’t some jerk who was trying to tie up multiple machines at a time.
1 Like
Yesterday’s Cals: 3,500/+800
Dyna Body Squat
14x90
12x140
10x180
10x180
10x180
Decline Bench
14x135
12x145
10x155
10x165
10x175 (BW)
22:53, 177 Cal, 113 BPM
Accessory
4 Rounds:
12 Decline Bench, 135
12 T-Bar Rows, 90
12 Leg Raises
12 Alt. Reverse Lunges (per leg)
13:20, 162 Cal, 144 BPM
Intervals
3 Rounds:
20-Cal Ski ERG
20 Goblet Squats, 70 lb
20 KB Rows (per arm), 40 lb
20 Push-ups
13:18, 187 Cals, 159 BPM
Comments: Ended up with the worst case of the runs that I’ve had in years on Saturday. Spent most of Saturday night in the bathroom. The silver lining? I weighed in yesterday morning and was 175.0! Lol Still feeling a little under the weather this morning. Hit the gym anyway. Good session. Went with higher reps this week. The intervals at the end were tough. Finally tried the Ski machine and it is no picnic. Done.
5 Likes
Nice workout Trent. Maybe I need to try your weight loss program.
Those ski ergs look like they would be tough. No gym around here has one though.
1 Like
Thanks Shane. Ha ha, yeah, it’s a pretty effective short-term weight loss program. Guaranteed to lose 2-5 lbs per day. If there is any way to make it happen during the day time, believe me, that is preferred to overnight. 
2 Likes
Yesterday’s Cals: 2,800/-700
Precor Bike
40:00, 12.0 Miles, 18.0 mph Pace
5:00 Cool Down
Total Cals: 625
157 BPM
Comments: Went surfing at lunch yesterday so I ended up with a nice calorie deficit. Also, I am pretty sore today from those higher rep sets so I decided to just do cardio and let the muscles heal up. Managed an 18 mph pace for the first time. Probably could have maintained it through 45 minutes but didn’t have a lot of time and wanted a cool down. Done.
4 Likes