Thanks Shane. This older man was doing a circuit between the Precor bike and various cable back exercises. I was getting pretty pissed honestly. If there is only one bike in the gym you probably shouldn’t be doing circuits with it…
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Yeah that would piss me off. Lots of folks don’t have much gym etiquette.
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Yesterday’s Cals: 3,100/-300
BW: 175.2
Gym
Metcon
From Josh Bridges
Complete as many rounds as possible in 20 40 Minutes:
18-Calorie Ski ERG
14 DB Snatches, 50 lb
18-Calorie Row
20 DB Squats, 2x50 lb
4 Rounds, 569 Cals, 159 BPM
Comments: I think it was 4 rounds. I can’t remember honestly… If it wasn’t 4 it was 5. I did this one at the gym. It was pretty fun but I did have a guy working in on the Ski ERG a few times. It didn’t interrupt my flow though so that works. Done.
3 Likes
Solid metcon today Trent. 20 rep squats after rower, db snatches and ski erg. Damn. That looked tough. No wonder you can’t remember how many rounds it was. 
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Ha ha, yeah, it was like when you’re running a long way and your brain just kind of goes into cruise control…
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Yesterday’s Cals: 3,100/-200
BW: 174.4
Garage
Pull-ups/SS with Airdyne Cals
10 Cals
6 Pull-ups
5 Cals
8 Pull-ups
5 Cals
10 Pull-ups
5 Cals
5x25
5 Cals
3x35
5 Cals
1x45
1x65
***Wanted to do more but my daughter was ready to go to school.
15:21, 102 Cals, 106 BPM
Gym – Pull
Torque Bike
10:00, 110 Cals, 147 BPM
HS IL Low Row (Isolate Arms)
10x90 PS
8x115 PS
6x135 PS
3x160 PS
1x180 PS
Accessory
3 Rounds:
HS IL High Row
16x115 PS, Alternate Arms
12 Plate High Pulls, 45 lb
3 Rounds:
8 Bench Supported DB Rows, 70 lb
12 Laying Leg Raises
10 EZ Curls, 60 lb
5 4-Ct. Flutter Kicks
3 Rounds:
8 Rope Curls
Rear Cable Lat Raises: 10, 12, 14
43:12, 382 Cals, 120 BPM
Cardio
Precor Bike
10:00, 3.0 Miles, 18.0 Pace, 133 Cals, 151 BPM
Comments: Did this earlier, just had not time to post. My daughter has a knack for coming out early right when I’m going for heavy lifts. Ha ha… That’s OK though. I think I had 75 or maybe even 85 in the tank on pull-ups. Had a good pull session in the gym. Don’t see too many people going for singles on HS machines. Accessory was good, then finished up with 10 minutes on the bike. That’s it for this cycle. Next week is just conditioning.
4 Likes
Heck yeah Trent. That was a heck of a pull day. I like how you are able to get in some good conditioning even on your lifting days.
Damn impressive pull ups and low rows. Looks like a workout I would have enjoyed.
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Thanks Shane. I try to do 10 minutes warmup and 10 minutes of something at the end. Yeah, that was a good one. Nice and heavy (for me at least).
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Yesterday’s Cals: 2,600/+800
Gym – Deload Week
Rower
10:00, 90 Cals, 123 BPM
Precor Bike
30:00, 8.75 Miles, 17.5 Pace, 409 Cals, 153 BPM
Comments: Just doing some cardio. Done.
3 Likes
Nice ride Trent. Enjoy the Deload week. 
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Yesterday’s Cals: 2,900/-200
BW: 175.2
Gym
Legs – Deload
Precor Bike
13:00, 117 Cals, 128 BPM
SS
Box Squat
8x135
6x165
5x185
Knees to Elbows
3x8
SS
Cybex Squat Press
3(5x270)
Reverse Lunges
3(5 Per Leg)
SS
Conventional Deads
8x135
6x185
5x205
Strict Toes to Bar (Slow Descent)
3x5
Back Extensions
2x15
30:40, 275 Cals, 120 BPM
Intervals
Precor Bike
5 Rounds:
2:00 Level 15
2:00 Level 7
10:00, 136 Cals, 154 BPM
Comments: Nice leg deload session. Nothing crazy. My main goal was to go lighter on weight and volume but also burn 500+ calories. Ended up burning 600. Done.
4 Likes
Another good looking deload day. Also a bonus you hit a 100 cals over your goal burn. Nice!
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Thanks Shane. My usual goal for training is 600 so I just bumped it down a little for Deload week.
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Yesterday’s Cals: 3,100/-
BW: 175.6 (anniversary dinner)
Metcon
From Josh Bridges
For Time:
30-Cal Airdyne
20 Ground to Overheads, 2x40 lb DB’s
400’ Sled Push
20 Ground to Overheads, 2x40 lb DB’s
30-Cal Airdyne
*Finished at 12:00. Keep Going
20 Ground to Overheads, 2x40 lb DB’s
400’ Sled Push
20 Ground to Overheads, 2x40 lb DB’s
30-Cal Airdyne
24:45, 301 Cals, 141 BPM
Comments: Good one. Finished up too early so I turned it into a loop.
4 Likes
Happy Anniversary Trent. Nice metcon to knock off those extra cals you ate last night. 
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Thanks man. It ain’t getting any easier, that’s for sure. 
Clarification: Neither marriage or metcons are getting easier. 
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Yesterday’s Cals: 3,100/+200 (Pasta night)
BW: 175.0
Garage
Upper Body Deload
3 Rounds:
Bench
10x135
8x155
6x185
Landmine Rows (Each Arm)
10x80
8x80
6x90
Airdyne
3x10 Cals
3 Rounds:
Overhead Press
10x75
8x85
6x95
Pull-ups
6
8
10
Airdyne
3x10 Cals
24:00, 253 Cals, 124 BPM
Comments: I wanted to do more than this but this is all I had time for. I have definitely come down with the cold that my kids got last week. I suppose it’s good that it happened on a deload week. Hopefully I will be on the mend by early next week. The surf is supposed to be really good the next few days so hopefully I can get out there.
4 Likes
Nice work Trent. Hopefully that cold is out of the system quickly and you are able to get some surfing in.
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Yesterday’s Cals: 2,700/+900
BW: 174.6
Gym – Legs
Bike
12:00, 128 Cals, 135 BPM
Pendulum Squat
20x90
15x140
10x180
8x240
SS
LF Leg Extensions
12x130
10x150
8x170
LF Hamstring Curls
12x130
10x150
8x170
SS
Hip Abduction
10x170
8x190
6x210
Hip Adduction
10x170
8x190
6x210
SS
E3MOM
Squat
5x115
5x135
5x165
5x185
5x205
Slow Toes to Bar
8
8
8
8
8
41:37, 377 Cals, 125 BPM
Intervals
For Time:
100’ Sled Push, 95 lb
5x1 Burpee +3 Pull-ups
20-Cal Row
100’ Sled Push, 95 lb
5x1 Burpee +8 Push-ups
20-Cal Row
100’ Sled Push, 95 lb
5x1 Burpee +10 Air Squats
20-Cal Row
13:33, 200 Cals, 165 BPM
Comments: Ate way too much yesterday… Just about over this cold too. Good session. Everything felt good and managed to get some good sets in on leg day. Did a squat ladder at the end and then finished off with some good intervals. Done. Don’t know if the mustached is going to grow back in time for me to really pull off Travis Kelce for Halloween tomorrow night. We shall see…
5 Likes
That was a nice workout Trent. Moved some good weights and had some nice variety in there. Good to hear you are over the cold.
Travis Kelce for Halloween? Haha. That is a great costume idea!
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