Solid workout Trent. I have always loved that cybex squat press machine. Smooth as butter. 25 reps at 135 on squats will definitely get your heart rate up.
Sled push and row would make a for some fun intervals.
Sounds like yesterday was amazing. Pool, beach, family and some grilling, sounds perfect.
Hopefully you get that surfing session in today. 
Thanks Shane. Yeah, the Cybex machine is a solid one. Don’t think my 25x135 stands up to your recent squat sets but not bad for a mere mortal. Ha ha…
25 reps is definitely tough man. No doubt about that!
Yesterday’s Cals: 2,900/-300
BW: 174.6
Garage
20 Push-ups
10 Bench Press, 135 lb
Metcon
From Josh Bridges
4 Rounds:
15-Cal Airdyne
8 Bench Press, 70% (155 lb)
10:04, 123 Cals, 141 BPM
Gym – Push
Strength
SS
Incline DB Press
12x55s
8x60s
6x65s
6x70s
6x75s
Incline DB Flies
2(10x25s)
2(10x30s)
SS
Seated Arnold’s
12x30s
8x40s
3(6x45s)
Seated DB Forward Raises
5(8x20s)
Accessory
3 Rounds:
Rogers Pendulum Incline Press
3(12x45 PS)
Side DB Raises
3(10x15s)
3 Rounds:
8 Smith Shrugs, 225 lb
10 Bar Tricep Extensions, 57???
3 Rounds:
12 Pec Deck, 110 lb
10 Reverse Pec Deck, 110 lb
~50:00, ~400 Cals, 111 BPM (Forgot to start my watch until about 5 minutes in)
Cool Down
Stair Climber
10:00, 118 Cals, 135 BPM
Comments: Starting with a bench-heavy metcon in the garage may not have been the best idea as I could feel my triceps getting smoked by the time I got to Arnold Presses. Still a good session. Lots of flies and DB raises in there. I was happy with 6x75 on Incline DB Bench. First time doing shrugs in years. Going to be feeling this session.
Looked like a great session to me Trent. I would have definitely enjoyed it. Strong inclines, especially considering you had all ready hit all this reps on bench press and push ups.
Bonus points for getting in the air dyne and stair climber in one day.
Thanks Shane. Wanted to do that metcon in the garage because it would be hard to pull off at the gym. Oh well…
Yesterday’s Cals: 2,900/-200
BW: 175.2
Precor Bike
60:00, 16.9 Miles
Cool Down: 5:00
Total Distance: 18.0 Miles
Total Cals: 793
146 BPM
Comments: Legs were still smoked from leg day so I wasn’t going very fast this morning. Decided to extend the duration instead and managed to at least torch some calories. You win some you lose some I guess…
General training note, I may need to move deadlifts over to Pull day (instead of Leg day). My lower back has been wrecked since Monday.
Solid cal dump on that ride Trent. Good idea to put the deads on a day separate from squats and other leg movements. Hell, I rarely do them now, but I do see the value in them for lower back and core work.
Thanks Shane. Yeah, I think that’s the best call. I can’t tell if it’s muscle or spine soreness (possibly both) but I don’t like things that cause joint/spinal soreness.
Yesterday’s Cals: 3,200/-200
BW: 174.6
Garage
Ring Rows EMOM
10
10
Pull-ups EMOM
6
8
10
HG Pull-ups E2MOM (Max Reps)
10
12
12
10:30, 66 Cals, 98 BPM
Gym – Pull
Strength:
HS IL Low Row
12x45 PS
8x90 PS
6x115 PS (Isolated Arms)
6x125 PS (Isolated Arms)
6x135 PS (Isolated Arms)
LF Plate-Loaded Bicep Curl
10x45
8x70
6x80
Accessory
3 Rounds:
20xStraight-Arm Bar Pulldowns
12xLF Dual Pulley Row, 50
3 Rounds:
10 Bench-Supported DB Rows (Per Arm), 70 lb
10 Laying Leg Raises
8 EZ Curls, 70 lb
10 Laying Leg Raises
35:00, 277 Cals, 111 BPM
Comments: Well, that’s about as close as I’ll likely ever come to a liftrunbang workout. Started with some pull-ups in the garage, then went to the gym and did some rows and bicep curls. Several sets were to failure or within a rep of failure. Good session and the biceps are feeling smoked. Ran out of time for conditioning. Planning to do a metcon tomorrow.
Looked like a good one Trent. Definitely some tough sets in that workout. You will probably be feeling that tomorrow.
Yesterday’s Cals: 2,900/-
BW: 174.0
Garage – Metcon
Metcon I
From Josh Bridges
15-Min. AMRAP:
8 DB Clean & Jerks, 2x40 lb (Subbed for Heavy Barbell Cleans)
15-Cal Ski (Sub Band Pull-Downs)
5 Rounds, 182 Cals, 139 BPM
Metcon II
From Josh Bridges
5 Rounds:
8 Bench Press, 155 lb
20-Cal Airdyne (Subbed for Row)
12 Strict Ring Dips (Subbed for Bar Dips)
20:00, 277 Cals, 154 BPM
Comments: Two good metcons there. They were quite complementary. I set up for all of it and then rolled straight into the second one, stopping only to type in my rounds, caloriess, etc. I was trying to avoid anything that would stress my lower back and also biceps as I did those yesterday. Pretty good programming for that. Putting the yard off until tomorrow so I had a little more time to grind this morning. Completely drenched in sweat and the garage is covered in it. Mission accomplished.
Nice workout Trent. It’s always nice to see the fruits of your labor in sweat on the floor.
Ha ha, thanks Shane.
Yesterday’s Cals: 3,300/+700
BW: 175.0 (Was 173.0 Yesterday at least)
Gym – Legs
Row 100 Cals: 11:00, 2,250 M, 154 BPM
LF Seated Leg Curl
12x110
10x130
8x150
LF Seated Leg Extension
12x110
10x130
8x150
Dyna Body Squat
16x90
6x180
6x230
6x230
3x270
3x320
3x360
Squats
25x135
3 Rounds:
10 Seated Calf Raise, 90 lb
10 Back Extensions
10 Reverse Lunges, Right Leg
10 Reverse Lunges, Left Leg
Hip Adduction (First Attempt)
10x90
10x110
10x130
LF Glute
10x90
8x110
6x130
Hip Abduction (First Attempt)
10x90
10x110
10x130
47:56, 392 Cals, 116 BPM
Intervals
3 Rounds:
20 KB Swings, 50 lb
500-M Row
10:58, 157 Cals, 157 BPM
Comments: First day of school. Dropped my daughter off at 7:15 then hit the gym. There were people on all the machines that I wanted to do so I started with some leg curls and extensions. Most weight I’ve ever done on Dyna Body Squat. That thing was making some weird noises. Ha ha… Widowmaker squat set after that. Then a bunch of accessory stuff. First time doing adduction and abduction. The gym got a new Concept 2 ERG Rower. That thing is nice. Done. Hoping to get some surf at lunch time.
Heck yeah on those Dyna squats man. That is moving some impressive weight! Awesome job following it up with 25 at 135. You will be feeling those in the morning.
I like those hip adductor/abductor machines. I’ll be curious to see if you keep those around in future warm ups. I like to use them as a warm up to squats.
I see your gym is getting even more new equipment. Must be nice!! 
Thanks Shane. Yeah, I love the Dyna Squat machine. Just not sure how much weight that chain can hold. There was more room for plates so I guess I was in the clear? They’ve had the adducter/abducter machines, I was just not brave enough to try them. Definitely wanted to keep it light. I don’t need another groin injury like I had after that mechanical bull fiasco… 
Mechanical bull?!? Are there any videos of this incident?
This was before cell phone videos and social media. Thank God…
Yesterday’s Cals: 3,200/-200
BW: 174.8
Gym – Push
Torque Bike
10:00, 123 Cals, 144 BPM
SS
CGBP
12x115
6x135
6x145
6x155
3x165
3x175
3x185
Laying Leg Raises
15
15
15
15
15
15
SS
Overhead Press
10x85
6x95
6x95
6x95
3x105
3x105
3x115
Knees to Elbows
10
10
10
10
10
10
Accessory
3 Rounds:
10 DB Bench, 2x65
10 High Pulls, 65 lb
10 DB Side Raises, 2x15
3 Rounds:
20 Alt. DB Overhead Press, 2x25
8 Shrugs, 135
10 Hammer-Grip DB Bench, 2x45
8 Shrugs, 135
57:04, 490 Cals, 116 BPM
Metcon
For Time:
25-Cal Row
15 Dips
25-Cal Row
30 Push-ups
6:27, 82 Cals, 147 BPM
Comments: Decent session. Strength took forever. Managed to throw together some accessory combinations and a quick metcon. Triceps are smoked. Busy day and trying to prep for the storm.