Nice work today Trent. Great job on those dips. That workout definitely looked like it would smoke the triceps.
Hopefully Idalia misses you. Looking like Tampa is going to get hit again. 
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Thanks Shane. Yeah, the folks in FL are going to get screwed yet again. Hate it for them. We should see some Tropical storm weather up here as the center is supposed to go pretty close to us Wednesday/Thursday. Then it goes back out to see and may loop around and come back in. Hate to see this type of thing so early in the season. I filled up the gas cans and tested out the generator yesterday. Not much time to prepare other than that. Hoping for the best.
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Yesterday’s Cals: 3,000/+300 (Snacks on the road)
BW: 175.0
Precor Bike
40:00, 12.15 Miles, 18.2 Pace
5:00 Cool Down, 624 Total Cals, 154 BPM
Comments: That’s it. Off to work, then heading home for the storm.
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Nice pace and cal burn Trent. Good luck with the storm!
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Thanks Shane. Got to surf for 1.5 hours at lunch today as well. Best session of the year! 
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Heck yeah. That sounds like a great way to blow off steam. Glad you were able to get it in. 
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So you didn’t exactly ride the bull like Scott Glenn in Urban Cowboy I take it.
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Nearly 20 years ago, some of the guys that I worked with (I was their manager) talked me into going to a country and western bar that had opened just outside of town. In this particular establishment, they had a mechanical bull. Over the course of the night, people in our group started daring each other to ride the bull. Well, me, being the “boss”, and in a position of leadership, decided that I would show these young guys how to do it. 
So about 12-15 beers deep, and with no prior experience, I walked up to the guy at the controls and told him I was ready to go. Evidently, while I was mounting the bull, my coworkers walked up to the guy and told him to just give it hell. (Not to say I would have done much better either way) So, I tried a few times and was bucked off after only a second or two. Being the man that I am, I tried to grip that bull with every muscle I had in my legs and thighs, but to no avail. Only later did I find out that the guy had turned it up all the way and everyone was laughing hysterically at my failed attempts…
As embarrassing as that was, things only got worse when I awoke the following day after having ravaged tender muscles which had never known such abuse. For a week after that I showed up each day to work and walked with very stiff legs as my coworkers laughed. I would have laughed too.
To summarize, it took me a while to do the hip adductor and abductor machines. Big pain is not easily forgotten…
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Haha. That’s a great story. We had a local bar that was called Cowboys that had a bull. I never rode it but have seen many people thrown from it.
Good on you for getting up there and giving your all. Fwiw. I would of laughed too.
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Thanks Shane. Plenty of liquid courage going on that night. 
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Yesterday’s Cals: 2,100/-1,700 (Skipped dinner)
BW: 174.4
Metcon
From Chris Spealler
EMOM for 15 Minutes:
Min 1: Sled Push
Min2: 7 Squats, 95, 115, 135, 155, 175 lb
Min 3: Air Dyne (Sub for Rest)
153 Cals, 129 BPM
Metcon
From Josh Bridges
For Time:
50-Cal Airdyne
Then, 8 Rounds of:
5 Pull-ups
5 Ring Rips
10 Toes to Bar
50-Cal Airdyne
20:56, 260 Cals, 142 BPM
Comments: Ended up skipping dinner last night after burning almost 4,000 calories yesterday. Feeling pretty famished today, but I guess it’s good for weight loss. Ha ha…
Metcons: These weren’t too bad. At some point I need to start doing some higher intensity metcons again.
Well, the storm has passed now. We just have some 25+ mph wind gusts. Thankfully, no damage. Just a few downed tree limbs and plenty of leaves and branches all over the place. Will clean that up tomorrow.
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Nice bunch of metcons and some air dyne work Trent.
Great to hear that the storm wasn’t bad.
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Yesterday’s Cals: 3,400
BW: 176.2
Garage
Metcon
From Dan Bailey
3 Rounds:
50 Plate Hops
15 Bench Press, 135 lb
Max Calorie Airdyne: 8, 10, 12
9:00, 103 Cals, 131 BPM
SS
Hex Deads
6x135
6x185
6x205 (Ouch lower back)
Wide-Grip Pull-ups
7
7
6
7
7
7
10:26, 93 Cals, 121 BPM
Gym – Pull
HS IL Row (Isolate Arms)
10x90
6x135
3x160
3x180
3x180
Accessory
3 Rounds:
HS IL Low Row (Both Arms)
3(8x90 PS)
10 Plate High Raises, 45 lb
3 Rounds:
HS Lower Back Extensions
20x110
16x150
12x190
HS Bicep Curl
28 Alt, 30 lb
24 Alt, 50 lb
20 Alt, 70 lb
3 Rounds:
CG Lat Pull-Downs
3(8x140)
Cable Bar High Raise
3x42.5
3 Rounds:
LF Dual Pulley Row
3(8x60)
Rope Bicep Curl
3(8x42.5)
EMOM for4 Minutes
EZ Curls for Max Reps:
8x60
8x50
10x40
19x30
47:11, 330 Cals, 99 BPM
Metcon
3 Rounds for Time:
10-Cal Ski ERG
100’ Farmer’s Carry, 2x70 lb KBs
10-Cal Ski ERG
20 Push-ups
8:19, 112 Cals, 149 BPM
Comments: Felt some bad muscle pain in my lower back on the third set of deads so I stopped there. It was over toward the lovel handle area. Weird… Kept going on wide grip pull-ups at least. Took my daughter to school and then hit the gym. Good pull session. Biceps and really just arms in general were smoked by the end. Threw together that metcon at the end just for fun. Couldn’t even get 20 push-ups unbroken. Mission accomplished… Might try to surf at lunch.
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Wow that was a hell of a workout day man. You got a little of everything in there for a back and bicep workout. I can see why your arms were smoked.
Hopefully that back strain is no big deal and you are able to get some surfing in at lunch.
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Thanks Shane. Yeah, I think it is a pulled muscle right above my left hip bone, over near the love handle (that shouldn’t be there 
). Plenty of work in that session at least. The surf is looking pretty drifty but I might go look at it and think about it some more. After that it is weekend time.
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Ouch. That area is tender too. Hopefully nothing a couple beers and a tylenol won’t fix. I hear you on weekend time. This day needs to hurry up and get over. In my industry long weekends are like a bell for all the crazies to come out. Everyone for some reason thinks they have to get their order on Friday before the long weekend.
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I would think that owning your own business is very challenging. It’s not just your income but your name that is on the line. What a commitment! (And mad respect BTW) Luckily, the engineering world moves pretty damn slow and everyone seems to be OK with it. People will follow up with you about things but they don’t really get pissed when it takes a while. I’ll never forget the first time I had the option of busting out another thing for a client and thought, “You know what? I’m going surfing right now. It can wait.” I may hang off the side of buildings for a living but there are perks I suppose…
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Yesterday’s Cals: 3,400/+500
BW: 173.6
Garage
Box Squat
5x135
5x165
5x185
3x205
3x225
1x245
1x265
14:55, 103 Cals, 103 BPM
Gym -Legs
Warmup: Bike
10:00, 105 Cals, 126 BPM
SS
Leg Press
8x270
8x270
8x270
8x270
Single-Leg Calf Raises
15 Per Leg
15
15
15
3 Rounds:
HS IL Kneeling Leg Curl
12x25 PS
10x35 PS
8x45 PS
Alt/ Reverse Lunges
20
20
20
3 Rounds:
Hip Adduction
10x150
10x150
10x150
Hip Abduction
10x150
10x150
10x150
3 Rounds:
Nautilus Glute Drive
10x140
10x140
10x140
Back Extensions
10
12
14
3 Rounds:
Seated Calf Raises
12x90
12x90
12x90
LF Leg Extensions
8x150
8x150
8x150
32:36, 266 Cals, 114 BPM
Intervals – Bike
3 Rounds:
2:00 – Level 15
2:00 – Level 7
12:00, 163 Cals, 153 BPM
Comments: It was a good weekend. Ate like crap but still had lots of physical activity. Was pleased with that number on the scale this morning. We were at the pool Friday - Sunday, including a big neighborhood party on Sunday. Capped the weekend off with a family day on the beach yesterday and even caught some good longboard waves. Back to it this morning.
Did squats in the garage and it’s safe to say I have lost some ground on these. Subbing in other leg movements probably hasn’t helped with that. I’m not sure what direction to take. Squats are definitely harder on the joints than leg machines. I’m not sure which are more beneficial at building leg strength. I always heard that squats are superior, but if you are limited by how much weight you can safely handle on your shoulders, that may not be true.
Went to the gym after dropping off my daughter, which took insanely long (almost 45 minutes). Didn’t have as much time but still got in some decent work.
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Thoughts:
I was sorry to hear of the passing of Jimmy Buffett over the weekend. I remember sitting in my bedroom as a teenager in Charlotte, NC 30 years ago. I would order his CD’s off of those catalogs and listen to his music while flipping through surfing magazines. His music really resonated with me and helped to solidify my dream of having/living a relaxed coastal lifestyle. Fast forward 30 years and here I am… Anyway, I found a Spotify playlist of his greatest hits and played it on the beach all afternoon yesterday. Rest in peace, sir! 
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Nice workout Trent. You are still hitting some good numbers on squats. I think BB squatting is as much a skill and technique as it is a strength movement. The more you do it the better you get at it. Machines, not so much. Of course the CNS also plays a big role. My thoughts are to keep doing them as long as they don’t cause injury and you enjoy doing them.
Sounds like a great weekend!
Sad to see Jimmy had passed. I can’t believe that guy was a billionaire. He definitely was a huge influence on a lot of people and even had his own army of Parrot heads. Definitely fun music.
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