Yeah the 20 x 225 was back when I was doing a bunch of 531 BBB work and decided to try a challenge that someone put up somewhere of doing 225 for 20. It sucked!
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I’ll bet it did! 
Yesterday’s Cals: 3,000/-200
BW: 174.0
Gym – Friday Free Day
Elliptical
10:00, 100 Cals, 122 BPM
SS
Dyna Body Squat
12x140
12x140
8x180
8x180
Pendulum Lat Combo Pull
8x180
8x180
10x140
10x140
Single-Leg Calf Raises (BW)
4(12 Each Leg)
Then
LF Leg Extensions
16x70
14x90
12x110
10x130
8x150
HS Kneeling Leg Curl
12x25 PS
10x35 PS
8x45 PS
6x55 PS
SS
Back Extensions
20
20
Leg Raises
20
20
SS
Decline Bench
18x135
14x145
10x155
6x165
Arsenal Fly
4(12x25 PS)
SS
HS OHP
14x45 PS
12x50 PS
10x55 PS
Rope Cable Tricep Extensions
3(10x21?)
SS
HS Iso Lat Row
14x90 PS
10x115 PS
8x135 PS
4x160 PS
Alt. DB Curls, 2x30 lb
4x12
Then, One Drop Set of HS Iso Lat Row
46x45 PS
113:58, 527 Cals, 108 BPM
Comments: Just an easy warmup on the elliptical followed by a boat load of accessory work. Done. Happy Friday!
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Damn, that was a hell of a bro day in the gym Trent. Way to knock all that out man. Definitely looks like a session I would have enjoyed.
Hope you guys are staying somewhat cool up there. It is like a sauna out there right now down here.
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Thanks Shane. I tried to isolate different areas in that session, in hopes of smoking the muscles. So far it feels like that was a success. 
Yep, it is pretty warm here today, but, honestly, it doesn’t feel much warmer than usual. Nothing planned for the weekend except a little bit of house work and hanging out at the pool. 
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Sounds like we have the same plans.
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Yesterday’s Cals: 3,000/-200
BW: 174.4
Rest Week
Precor Bike
45:00, 12.8 Miles, 17.0 Pace, 659 Cals, 146 BPM
5:00 Cool Down.
Comments: Taking the week off from lifting so just doing some cardio. Our neighborhood had Sunday Fun Day at the pool yesterday evening so I had too many beers and definitely wasn’t feeling this bike ride this morning. Got it done anyway. Did some harder intervals than usual so my speed was a little slower. Done.
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Sounds like a good day at the pool.
That was a good pace, especially considering after a day of drinking. You have definitely caught up to me.
Great job getting it done today.
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Thanks Shane. Yeah, the pool was awesome. They had a band, food truck, ice cream truck, etc. Things were cruising along until my buddy’s kid shat in the pool. I’ve never seen a party end so abruptly that didn’t involve the police. Ha ha ha… Was thinking of swimming laps this morning buttt… 
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Haha. Yeah, that’s a quick way to end a pool party. Good idea to skip the pool today. 
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Never was a fan of high volume deads at any weight. Good going.
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The scene from Caddyshack came instantly to mind.
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Yesterday’s Cals: 3,100/-200
BW: 175.2
Garage
Metcon
From Josh Bridges
3 Rounds for Time:
20-Cal Airdyne
20 DB Snatch, 40 lb
20 Toes to Bar
15:15, 185 Cals, 141 BPM
Metcon
From Dan Bailey
“CinDT” (Intermediate Weight)
Complete as many rounds as possible I 22 minutes of:
5 Pull-ups
12 Deadlifts, 115 lb
10 Push-ups
9 Hang Power Cleans, 115 lb
15 Air Squats
6 Shoulder to Overheads, 115 lb
4 Rounds +5 Pull-ups, 287 Cals, 149 BPM
Comments: Double header this morning. Dan Bailey somehow got 8 rounds at 155 lb on CinDT. I scaled the weight to the intermediate level (115 lb) and it was still a PITA. Done.
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Looked like a butt kicker Trent. That would definitely get the sweat rolling. Dan is a beast but that was still a great effort put in. I had to look a couple of those up to remind myself what they were. Impressive work.
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Thanks Shane. It was weird mixing heavyish olympic lifts with bodyweight exercises. I’d like to try that one again on a better day.
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Yesterday’s Cals: ~3,000ish/-
BW: 176.2
Metcon
From Josh Bridges
18-Min AMRAP
15-Cal Airdyne
25 Leg Raises
10 Bench Press, 135 lb
5 Rounds in 18:50. 206 Cals, 131 BPM
Comments: Yesterday was a different day diet-wise. I picked my boss up from the airport in Myrtle Beach and he was starving so we ate a late breakfast at one of their many pancake houses. Then, for dinner I ate some cafeteria food prepared by my alma mater, UNCW, who was having a spirit night at our neighborhood clubhouse. Not sure what that food was but it still feels like concrete in your stomach and exited rather forcefully this morning. Ha ha…
Metcon: Not too bad. My lower back is so wrecked from yesterday’s metcon that I wanted to avoid anything that involved picking something up off the floor. This one fit the bill. Done.
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Sounds like a good day of eats. Gotta love the pancake houses. Pretty good for only gaining a pound!
The metcon looked more my speed.
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Yesterday’s Cals: 3,000/Not sure of Intake
BW: 177.0
Garage
Metcon
From Josh Bridges
3 Rounds for Time:
15 Burpee Deadlifts, 2x40 lb Dumbbells
200’ Sled Push (Instead of 200-M Run)
15 Front Squats, 85 lb
16:06, 189 Cals, 141 BPM
Accidentally stopped because I thought I had a conference call that I had forgotten about. False alarm. Back to work…
4 Rounds for Time:
15 Burpee Deadlifts, 2x40 lb Dumbbells
200’ Sled Push (Switched to 2:00 Airdyne on Round 3))
15 Front Squats, 85 lb
Stopped early because the meeting evidently is happening…
21:12, 3 Rounds +15 Burpee Deadlifts, 282 Cals, 155 BPM
Comments: Long day yesterday. We left at 6:00AM for Raleigh to work on the rental house and hand off the keys to the new tenants. Got home around 9:00PM last night. I was going to just mow the yard this morning but it’s raining so I’m gonna do a metcon instead.
Metcon: Had a frustrating mixup about a work call that I thought was canceled but it ended up still being on. This was supposed to be 5 rounds. I stopped after 3 and thought the meeting was on, then, thought it was cancelled. Started back up again and was just going to do 5 rounds (so start over). Got done with 3 and got a text that the meeting was on. I was soaked with sweat and only had 4 minutes to prepare. I ran in, dried off, threw on a collared shirt and managed to wing it and everyone seemed pleased. I guess that’s a win. Ha ha…
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Wow, I don’t know what got the heart rate up more, the workout or the work stress. Way to kick ass in both arenas. Nice work as usual Trent.
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Thanks Shane. That was insanely frustrating. I would have gladly just done 10 rounds of that metcon to not have to get on that call!
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