All those chatty folks need to hand you those heavy DBs. 
Seriously though, I hear you on the heavy DBs. They almost get dangerous when they get in the 4-8 rep ranges.
That is cool that your friend has started going to your gym. I hear you on being mindful of your time there. I am the same way.
Yesterday’s Cals: 3,200/-
Precor Bike
45:00, 12.9 Miles, 17.2 Pace, 560 Cals, 144 BPM
Comments: First bike ride in two weeks. Got in there at 6:00AM and got it done. One of the two bikes in the gym is now broken so that isn’t good.
Yesterday’s Cals: 3,100/-400
Pull
Garage
Hex Deads
8x135
6x185
4x205
4x225
4x245
HG Pull-ups
6
8
10
11
12
15:00, 97 Cals, 98 BPM
Gym
Torque Bike
10:00, 117 Cals, 149 BPM
SS
HS IL Low Row (Isolate Arms)
12x90 PS
8x115
6x125
4x135
4x135
4x145
Flutter Kicks
8x4-Ct
Accessory
3 Rounds:
10 HS IL Row, 10x90 PS
10 Plate Front Raises, 35 lb
3 Rounds:
8 RDL’s, 135 lb
10 Knees to Elbows
10 Laying Leg Raises
8 Chins
3 Rounds:
8 LF Bicep Curl, 45 lb
10x Rope Hammer Curl
44:12, 394 Cals, 121 BPM
Metcon
2 Rounds:
20 KB Deads, 2x52 lb
20 KN Goblet Squats, 52 lb
20-Cal Row
10:10, 134 Cals, 158 BPM
Comments: Good session(s). I did the hex deads and pull-ups before dropping my daughter off. Then had to come back home and take my son to preschool and hit the gym after. So the gym session was about an hour after the garage session. The difference in schedule really sucked. The coffee had kind of worn off by the time I got to the gym. Still a good workout and I bumped into another neighborhood friend who just joined. No pain on deadlifts so that is good. Done.
No pain on deadlifts makes a great day! Nice lifting Trent. It sounds like you are building a gym army there. 
Get enough of them to complain so they fix the bike.
Yesterday’s Cals: 2,600/-600
BW: 172.8
Metcon
From Josh Bridges
Complete as many rounds as possible in 25 minutes (lengthened from 20) of:
20-Cal Airdyne
10 DB Thrusters, 2x30 lb
100’ Sled Push
10 Clean & Jerks, 95 lb
3 Rounds +Airdyne, Thrusters, Sled, 3 C&J
Comments: This was a good one. Definitely got the HR up. Lengthened it to 25 minutes and had to stop just after the 24 minute mark to help get my kids ready for school. Would have finished a 4’th round otherwise. Time to mow the yard.
Nice Trent. Looks like a heck of a workout. Then you are mowing the yard after? You are an animal man! Hopefully you are getting some of this nice cooler fall weather up there. It is really nice down here.
Ha ha, thanks Shane. I call mowing the yard a 3-mile sled push. Nah, it felt pretty cool out there mowing the yard this morning. This northerly wind we’ve had the last several days has definitely made it cooler. I wish winter was just like this. No colder.
Yesterday’s Cals: 3,000/+100
BW: 173.8
Torque Bike
10:00, 110 Cals, 129 BPM
Legs
Dyna Body Squat
10x140
8x180
6x230
6x230
6x270
Box Squat Pyramid
5 Reps E1.5MOM
5x135
5x155
5x175
5x195
5x175
5x155
5x135
3 Rounds:
10 HS IL Kneeling Leg Curl per leg, 35 PS
10 Reverse Lunges per leg
10 SL Calf Raises per leg
3 Rounds:
10 LF Plate Loaded Calf Raises, 90 lb
12 Back Extensions
3 Rounds:
10 Hip Abduction, 190 lb
10 Hip Adduction, 190 lb
LF Leg Extension (Isolate Legs)
8x70 Per Leg
12x50 Per Leg
12x50 Per Leg
52:39, 444 Cals, 117 BPM
Intervals
3 Rounds:
10 Medicine Ball Squat Clean Thrusters, 50 lb
20-Cal Ski ERG
10:23, 150 Cals, 160 BPM
Comments: Good session. Glad to finally get a squat pyramid in. Had a little bit of knee pain during that but pushed through. Lots of good accessory work and a balls to the wall interval section at the end.
Nice looking leg day Trent. Good to see you were able to get your squat pyramid in this time.
Good to see those medicine ball squat cleans in there again.
That was a heck of a workout!
Thanks Shane. I wanted to keep going heavier on the squat pyramid but my knee is feeling pretty weird… One of the other guys in the gym saw me doing those med ball squat cleans and said “man, I’m going to have to try those!” I looked over, dripping in sweat and said he wouldn’t be disappointed.
Yesterday’s Cals: 2,900/-100
BW: 175.0
Torque Bike
15:30, 177 Cals, 135 BPM
Push
SS
Flat DB Bench
10x65’s
8x70’s
6x75’s
6x80’s
6x80’s
Laying Leg Raises
5x12
SS
DB Military Press
10x40’s
8x45’s
6x50’s
6x50’s
6x50’s
Side DB Lat Raises
5(10x15’s)
Accessory
3 Rounds:
Dips for Max Reps
20
18
15
LF Lat Raise
3(10x50)
Knees to Elbows
3x10
3 Rounds:
EZ High Pulls
3(8x80)
Rear DB Lat Raises
3(8x30s)
44:42, 421 Cals, 122 BPM
Metcon
3 Rounds:
20 Push-ups
15-Cal Row
10 Med Ball Goblet Squats, 50 lb
9:15, 126 Cals, 154 BPM
Comments: Good session. Triceps are smoked.
Foot Comments: Foot started hurting a little bit last night and I am praying I didn’t screw it up again. Went to the podiatrist yesterday and he is basically punting to my regular doctor, which surprises me. He said I may want to get tested for arthritis. He was reluctant to write me another prescription for Prednisone as he reportedly took it twice and ended up being diabetic. He still agreed to write it but I haven’t gotten the text notification yet that it is ready so I don’t know if he did. The regular doctor is about 6 weeks out just to get an appointment so I will need to figure something out. I think it is the calf raises that are hurting my foot. Might need to skip those.
Hate to hear the foot is hurting. Does he know how active you are? Hopefully it’s not arthritis and is something more acute that can be fixed once
you identify what’s causing it.
Good workout today. This were some manly numbers on the DB benching.
Thanks Shane. I tried to tell him I’m active. He said it happens when the medication somehow effects the way your liver processes sugar. Definitely need to take it as seldomly as possible but it sucks that that is the only thing that helps. Thanks on the DB Bench!
Yesterday’s Cals: 2,800/-300
C2 Rower
15:00, 3,200 M, 139 Cals, 128 BPM
Precor Bike
40:00, 11.45 Miles, 17.2 Pace, 538 Cals, 151 BPM
Comments: Happy 10-4! 6:00AM cardio crew for me today. The bike was taken when I got to the gym so I hopped on the rower for 15 minutes until the bike was available. Really need to get a bike for the garage. Good calorie burn.
Nice cardio session Trent. I always feel like the rower is such a disappointment on cal burn considering how hard it feels like you are working. 
Thanks Shane. I agree on the rower. Typically I am burning at least 10 calories per minute on just about any form of cardio, even at a moderate pace. Today on the rower I only got 139 calories in 15:00. Although I was trying to take it a little easier than usual to keep from aggravating my foot in that strap.
Yesterday’s Cals: 3,300/-
BW: 175.2
Garage
SS
Pull-ups
8
10
6xBW+10
6xBW+15
6xBW+20
5x10-Cal Airdyne
11:45, 109 Cals, 114 BPM
Gym – Pull
SS
Conventional Deads
10x135
8x165
6x185
6x205
6x225
EZ High Pulls
5(8x70 lb)
HS IL Row (Isolate Arms)
10x90 PS
8x115 PS
6x135 PS
6x160 PS
6x180 PS
3 Rounds:
8 T Bar, 90 lb
EZ Curls
12x60
8x70
6x80
Rear DB Raises
3(10x30’s)
3 Rounds:
Pendulum Lat Combo Pull
8x180
6x230
3x270
3xPull-up – 10-Second Static Hold at Top
55:44, 417 Cals, 106 BPM
40 LF Back Extensions, 170 lb
Metcon
From Dan Bailey
2 Rounds:
21 DB Thrusters, 2x30 lb
12-Cal Bike
9 Pull-ups
9 Dips
9:03, 103 Cals, 132 BPM
Comments: Good session. Started with some pull-up/Airdyne intervals before dropping my daughter off, then hit the gym. Nothing but good stuff in this one. Finished up back in the garage with a quick metcon. Done.
Yesterday’s Cals: 3,300/+100
Metcon
From Josh Bridges
For Time:
50-Cal Airdyne
50 Toes to Bar
25 Power Cleans, 115 lb
50 Squats, 115 lb (Got 20 squats and ran out of time)
25 Power Cleans, 115 lb
50 Toes to Bar
50-Cal Airdyne
Stopped at 16:00. 206 Cals, 146 BPM
Comments: This looked like a good one but I knew I was short on time so I figured I would see how far I could get before I had to take my daughter to school. Made it almost halfway in 16:00. I’d like to try this again when I have more time. It was tough, that’s for sure. After I dropped her off I went surfing for about 1.5 hours. It was pretty choppy and frustrating. Just caught a few waves. Steep drops and then closeouts. Active calories are at 932 at 10:00AM so I guess it wasn’t a total loss.
That was a heck of a workout Trent. Back and arms should have definitely been smoked after that one.
Good to see you were able to get some surfing in today. Sorry it wasn’t the best but better than being at work.
Man, it was hell trying to paddle out this morning. My back and arms were smoked. Yeah, that was one of those sessions that makes the good sessions seem that much better. 