Yesterday’s Cals: 3,200/-
Garage
Metcon
From Dan Bailey
3 Rounds:
21 DB Power Cleans, 2x40 lb
15 Burpee Pull-ups
9 Shoulder to Overhead, 2x40 lb
19:38, 238 Cals, 144 BPM
Metcon
From Josh Bridges
3 Rounds:
30 Cal Airdyne
30 Knees to Elbows
30 Push-ups
30 HG Pull-ups
27:35, 363 Cals, 153 BPM
Comments: Definitely have some chest congestion now but am working through it. Two good metcons this morning anyway. Going to the doctor later this morning about my foot. Hoping for the best…
Nice work Trent, especially considering you are feeling under the weather. Good luck with the Dr.
Thanks Shane. Those were some good metcons. Ironically, just got a call back from the doctor right as I was typing this and nothing was out of the ordinary on my blood tests. Uric acid was normal, but on the high side of normal (like last time). Basically they gave me a prescription for Prednisone and told me to come back if I have any more issues (so looks like I will continue to not know what’s going on with this…)
Yesterday’s Cals: 3,000/-200
Gym – Friday Free Day
Torque Bike
10:00, 120 Cals, 143 BPM
SS
Arsenal OHP
12x45PS
10x55PS
7x65PS
HS Iso Lat Low Row
8x90PS
8x90PS
8x90PS
SS
Pendulum Squat
12x90
10x140
8x180
Easy Curls
14x60
12x70
8x80
SS
Decline Bench
22x135
20x135
18x135
DB Lower Chest Raises
12x20s
12x20s
12x20s
Calf Raises
14x180
14x180
14x180
Flutter Kicks
40
40
40
SS
Tricep Rope Extension
16x42.5
14x50
10x57.5
7x65
Bicep Rope Curl
10x42.5
8x50
8x57.5
6x65
Cable Side Raises
10x10PS
10x10PS
10x10PS
10x10PS
SS
LF Quad Extensions
14x90
12x110
8x130
Leg Raises
12
12
12
Back Extensions
12
12
12
50:10, 463 Cals, 125 BPM
Comments: Dragging for this but gave it my all. Definitely going out with a bang today. Great session overall. Almost every set was to failure or within one rep of failure. Done. Vacation next week so I will see you guys soon. Hold down the fort!
Good to hear that your uric acid levels were not really high. Heck of a workout today. Have a blast at the beach man!
You’ve got Arsenal equipment?!
Lucky beggar.
Enjoy
Yesterday’s Cals: Not Logged
BW: 174.4
Ramp Up Week
Gym
Row
10:00, 100 Cals, 156 BPM
SS
Box Squat
10x115
8x135
6x165
4x185
2x205
Flat DB Bench
10x60s
8x65s
6x70s
4x75s
4x80s
Accessory
3 Rounds:
135 lb Decline Bench for Max Reps: 18, 16, 14
70 lb DB Row (per arm): 10, 10, 10
70 lb Goblet Squats: 10, 10, 10
20 Laying Leg Raises
40:00, 359 Cals, 121 BPM
Intervals
3 Rounds:
10 Pull-ups
20 Push-ups
30 Squats
20-Cal Row
13:00, 172 Cals, 154 BPM
Comments: It was a good vacation. Spent 5 out of 7 days on the beach and ate like garbage. I ended up taking Prednisone for my foot all the way until last Wednesday. Honestly, it didn’t start feeling mostly better until last Friday. I have an appointment with the podiatrist this Wednesday and will see what he thinks. Definitely feeling drained and sunburned this morning but it’s time to get back in the groove.
This was a good session. Definitely dragging but got it done. Might try to surf at lunch if there is a wave out there.
Welcome back Trent. A beach vacation isn’t a real beach vacation if you don’t come back burnt, and more tired then when you left. 
Good work put in today. Good to have you back.
Thanks Shane. Ain’t that the truth. Ha ha ha…
BW didn’t spike up much at all either, welcome back sir!
Thanks my friend. I never gain weight when I take a week off. I think I just lose muscle. I will probably be heavier one week from now after having put the muscle back on.
Yesterday’s Cals: 2,900/-100
BW: 175.5
Precor Bike
60:00, 17.4 Miles, 840 Total Cals, 154 BPM
Cool Down: 3:00
Comments: Good bike ride this morning. I found a good interval setting on the Precor bike and did intervals of varying intensity. That was a good pace for me for that duration. Smoked some calories too. Done.
Kick ass ride Trent. Great pace.
Surely not after all the wore you’re putting in, we don’t waste away that quick! 
Thanks for the optimism!
Yesterday’s Cals: 2,900/-200
BW: 174.2
Garage – Ramp Up Session
Warm-up: Air Dyne
10:00, 100 Cals, 138 BPM
SS
Hex Deads
10x135
8x165
6x185
4x205
2x225
Overhead Press
10x75
8x85
6x95
4x105
2x115
Pull-ups
6
8
10
12
14
21:24, 198 Cals, 125 BPM
Accessory
4 Rounds:
10 RDL’s, 115 lb
10 Meadow’s Rows, each arm
10 Arnold’s, 2x30 lb
10 Back Extensions
10:51, 139 Cals, 152 BPM
Accessory II
2 Rounds:
One set of DB OHP, 2x30 lb for Max Reps: 20, 16
Straight into:
One Set of Alt. DB Curls for Max Reps: 24, 18
Rest 1 Minute
3:30, 42 Cals, 144 BPM
Metcon
From Josh Bridges
Complete the following for time:
20-Cal Air Dyne
Then, 3 Rounds of:
10 Bench Press, 155 lb
12 Pull-ups
20 Cal Air Dyne
12:25, 145 Cals, 141 BPM
Comments: Almost pulled my hamstring bending over to load the hex bar. Managed to stretch out some and loosen it up enough to lift. Kept everything fairly light. Damn good garage session. The door was up, shirt was off, 90’s grunge was on and the humidity was about 1,000%. Shortened that metcon by about half. Might do the full one soon. Done.
Solid workout Trent. Glad you didn’t actually pull a hamstring. Sounds like a kick ass day in the garage. 
Thanks Shane. Had a good time in the garage and then just had a great surf session on my lunch break. Really fun, rippable waves and only one other guy out. Time for a half a day at the office. 
Yesterday’s Cals: 3,300/-300
BW: 175.5
Metcon (From Josh Bridges)
Complete the following for time:
20-Cal Bike
4 Rounds of:
10 Bench Press, 135 lb
12 Pull-ups
20-Cal Bike
4 Rounds of:
30 Push-ups
20 Toes to Bar
20-Cal Bike
25:29, 311 Cals, 145 BPM
Comments: Still didn’t have time to do the whole thing. Those were supposed to be 50-cal bike (Air Dyne). This one fit in my brief window though. Done.