Thanks Shane. Yeah, I hate them too. I might do them 2-3 times per year. It isn’t the weight it is the awkwardness of holding the barbell like that. Pisses me off to get knee pain from doing some random movement like Front Squats. Hopefully it is short lived…
1 Like
Yesterday’s Cals: 2,900/+200
BW: 177.0
Gym
Pull
Row 100 Cals: 10:30
HS Iso Lat Row
20x90PS
14x115PS
10x135PS
SS
HG Pull-ups
10
9
9
8
Knuckle Push-ups (Very Strict)
15
13
13
13
SS
LF Low Row
10x120
10x120
10x120
Cable Bar Straight-Arm Pull-downs
10x25
10x25
10x25
SS
LF Bicep Curl
10x25
10x25
10x25
Bench-Supported DB Rows
8x70 Per Arm
8x70 Per Arm
8x70 Per Arm
SS
Pendulum Lat Combo Pull-down
18x90
12x140
8x180
45 lb Plate High Pulls
10
10
10
40:30, 345 Cals, 125 BPM
Metcon
From Dan Bailey
“Pump and Row”
For Time:
Row 500m
30 Push-ups
Row 400m
25 Push-ups
Row 300m
20 Push-ups
Row 200m
15 Push-ups
Row 100m
10 Push-ups
12:22, 165 Cals, 150 BPM
Comments: Good session. Wasn’t really feeling it but managed to get in gear and get some good work in. Ended up supersetting some push exercises to keep the heartrate up. Good metcon from Dan Bailey. The push-ups were supposed to be bench press but I doubled the reps and subbed in push-ups instead. Done.
5 Likes
That was a hell of a workout Trent. I think you got all in there. I see some movements in there I might want to add. I might throw those high pulls in on my shoulder day next week.
That Dan Baily workout is intense. I have done push ups and rowing and that gets the heart rate up quickly!
Nice work man!
1 Like
Thanks Shane. Yeah, haven’t done those high pulls in years. Definitely going to be feeling that session. I was going to do bar dips (half the reps) for that metcon but there was a class going on upstairs and there were people using the dip bar downstairs so push-ups were the call. Definitely a good metcon.
Looks like I get to see if our number one draft pick is looking decent in the first preseason game tomorrow afternoon. If he has the same O-Line as last season then he will be lucky to last five games…
1 Like
All the pundits around here are freaking out because BJ Robinson, our number 1 draft pick is number 3 on the depth chart at running back. 
Falcons gonna Falcon. All I keep hearing out of camp is how we are going to surprise some people. I will believe it when I see it.
I secretly hope your QB sucks btw.
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Yeah that’s pretty bad. Don’t draft a guy in the first round and not start him??? They were going to sit Bryce for a few games and let Dalton start but the coach says he’s the guy so I guess he earned the spot. Should be interesting, if nothing else. Everyone really likes him so I hope he does well. If the past repeats itself as it usually does for our teams, the only surprise we are going to be giving anyone is how bad we suck again this year despite all those off season changes. 
1 Like
I think we might start him. However I keep hearing it’s going to be as a receiver?!? Who knows? That’s why I don’t make the big bucks coaching I guess.
I am sure Young is going to be a great QB. I hated playing against him when UGA was playing Bama. Even when he missed his target he still put the ball where it should have been and the receiver usually was the reason the ball was dropped. Well, except for that one little pass.
If he can keep those NFL lineman off him I think he will do ok.
1 Like
Yesterday’s Cals: 3,600/+600
BW: 175.2
Garage
Warmup: Aridyne
10:00, 123 Cals, 146 BPM
Box Squats
5x135
5x155
5x165
3x185
3x205
3x225
Sumos
5x135
5x165
5x185
3x205
3x225
36:07, 316 Cals, 121 BPM
Accessory
3 Rounds:
24 Walking Lunges
12 Single-Leg Calf Raises (per leg)
10 RDL’s, 135 lb
10 Goblet Squats, 100 lb
12 Back Extensions
13:09, 178 Cals, 153 BPM
Conditioning: Out of time
Comments: Stomach was screwed up this morning so I decided to train in the garage.
Strength: This was a struggle. The platform was so sweaty that I didn’t feel safe about standing on it. I used a rubber mat for squats but that was too narrow for sumos so I ended up over on the rug for those. Everything was feeling off on those so I stopped at 225 instead of finishing up with a set at 245.
Accessory: This went well. It was challenging trying to think of an all leg arrangement in the garage but got it done.
4 Likes
Leg day is a tough day to have stomach issues. Still a good showing though. Hope you feel better throughout the day.
1 Like
Thanks Shane. I made it through. I was so drenched in sweat that I took my clothes off in the garage and put them in a bag to keep from making a mess walking in the house to the laundry room. Not ideal conditions for an upset stomach, Lol
Yesterday’s Cals: 3,000/+300
BW: 175.6
Gym – Pull
Warmup: Elliptical
10:00, 106 Cals, 125 BPM
Decline Bench
10x135
8x165
6x185
3x195
3x205
3x215
HS Iso Lat Shoulder Press
10x45 PS
8x55 PS
6x65 PS
3x70 PS
3x80 PS
3x90 PS
Accessory
3 Rounds:
10 CGBP, 115 lb
10 Laying Leg Raises
16 Alt. HG DB OHP, 2x40 lb
10 Laying Leg Raises
3 Rounds:
8 Incline DB Bench, 2x60 lb
10 DB Flies, 2x20 lb
10 Arnold’s, 2x20 lb
49:36, 366 Cals, 102 BPM
Metcon
From Josh Bridges
12 Min. AMRAP:
24-Cal Row
12 DB Snatches, 55 lb DB
3 Rounds +24-Cal Row
Comments: The road was unkind to my diet yesterday. Ate lunch at a little country diner called “The Farmer’s Kitchen”. It was amazing… Had a work meeting at our lab out in the country outside of Raleigh, then we all shot guns all afternoon. Doesn’t get much better than that…
Session: Good session. Did some Decline Bench and then HS Shoulder Press for strength. Then some good combos for accessory. The metcon was a good one as well. Done.
5 Likes
Nice workout Trent. Those are some manly decline bench numbers. Followed up with some great HS shoulder pressing as well.
Your day at work sounded a lot more fun than mine!
2 Likes
Thanks Shane. Yeah, I was surprised at those Decline numbers. And yeah, that was definitely a fun day at work. I sadly admit that I don’t know much about guns (mainly due to a lack of time and money). So it was fun to get a lesson from some more experienced folks. Some of our coworkers are former Marines. One of which used to conduct the shooting drills for his platoon. The whole thing was really well done. Tents were up and all of the guns were laid out on tables. We got a very thorough safety training, as well as descriptions and a brief run through of each gun. I shot a few different pistols, an AR-15 and also some skeet. Glad to work for a company that was willing to put that on and foot the bill.
3 Likes
Yesterday’s Cals: 2,800/-600
175.0
Precor Bike
40:00, 11.8 Miles, 17.7 Pace, 571 Cals, 158 BPM
Comments: Short on time. That’s it.
6 Likes
Nice pace Trent!
That sounded like a hell of a day playing with guns. I think I would have enjoyed the skeet the most though. 
1 Like
Yesterday’s Cals: 3,200/-
BW: 175.6
Metcon
From Josh Bridges
5 Rounds for Time (Lengthened to 6 Rounds:
10 Dumbbell Snatch Right Arm, 40 lb
10 Dumbbell Snatch Left Arm, 40 lb
20 Front Squats, 40 lb
10-Cal Airdyne
6 Rounds, 28:00, 364 Cals, 148 BPM
Comments: I’ve been sitting on this one for a while. Josh did this one in a parking lot when he was on the road. He was doing a 200-M run instead of the Airdyne. I bet he got a few looks doing that. Ha ha… Alright, 1.5 hours of yardio incoming…
4 Likes
Yesterday’s Cals: 3,200/-
BW: 175.4
Garage
Pull-ups EMOM
Warmup (BW):
6
8
10
20 lb Vest
5
7
7
7
7
BW
8
8
8
8
8
12:14, 110 Cals, 109 BPM
Gym
HS Iso Lat Row (Single Arm)
10x135 PS
8x160 PS
5x180 PS (Can’t fit any more plates)
5x180 PS
5x180 PS
Accessory
3 Rounds:
EZ Curls
6x70
6x70
6x70
HS Iso Lat High Row (Both Arms)
8x125 PS
8x125 PS
8x125 PS
Bent Over DB Raises
10x25’s
10x25’s
10x25’s
Then, 50 Back Extensions, 110 lb
25:48, 216 Cals, 116 BPM
Metcon
For time:
30-Cal Ski ERG
20 HG Pull-ups
20-Cal Ski ERG
15 HG Pull-ups
10-Cal Ski ERG
10 Pull-ups
8:15, 109 Cals, 158 BPM
Comments: Felt like I have been slacking on pull-ups. Not today. Wanted to do more but short on time. Done.
5 Likes
I would definitely say you are not slacking on the pull ups! Wow man, that’s some impressive work!
Nice gym session as well. I have never tried the ski erg. That thing looks tough!
1 Like
Thanks Shane. Yeah, the ski ERG will get the heart rate up, that’s for sure.
1 Like
Yesterday’s Cals: 2,700/+500
BW: 175.2
Gym - Legs
Torque Bike
10:00, 125 Cals, 141 BPM
Strength
Cybex Squat Press
12x270
8x360
6x450
6x450
6x450
SS
Conventional Deads
12x135
8x185
6x205
6x225
6x245
Knees to Elbows
10
10
10
10
10
Accessory
Squats
25x135
3 Rounds:
HS IL Kneeling Leg Curl
3(10x35) Per Leg
20 Alt. Lunges
3 Rounds:
Nautilus Glute Drive
3(10x140)
Leg Raises
3x10
3 Rounds:
Plate-Loaded Calf Raise
3(10x90)
LF Leg Extensions
3(10x110)
58:56, 525 Cals, 120 BPM
Intervals
3 Rounds:
100’ Sled Push, 120 lb
25-Cal Row
10:42, 145 Cals, 153 BPM
Comments: Yesterday was a great day. We spent all afternoon at the beach, then hit the pool afterwards. Finally made it home around 7:00PM and lit the grill. Pretty beat this morning but the show must go on…
Session: This was a damn good session. Lots of good work. Even that widow maker squat set wasn’t too bad. Should have gone for 30 reps on that. Throwing the longboard on the truck and might try to surf at lunch.
5 Likes