SS
Conventional Deads
10x135
8x185
6x205
6x225
6x245
Knees to Elbows
10
10
10
10
10
SS
LF Leg Extensions
3(10x130)
LF Laying Leg Curls
3(10x110)
Hip Abduction
10x190
12x170
14x150
Hip Adduction
10x190
12x170
14x150
LF Back Extensions
20x190
20x190
Squat – E1.5MOM
5x135
5x165
5x185
5x205
59:30, 710 Cals, 139 BPM
Run Home
1 Mile, 9:27, 117 Cals, 161 BPM
Comments: Dropped my truck off to get some work done so I ran to and from the gym. I am hoping and praying I didn’t screw up my foot. Pretty good leg session too. Lots of good work in there. Trying to squeeze everything in to two days this week with one day of conditioning.
SS
Flat DB Bench
10x65’s
8x70’s
6x75’s
6x80’s
6x80’s
DB Rows (Per Arm)
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
EZ Curls
5(8x60 lb)
3 Rounds:
Decline Bench, 135 lb for Max Reps: 24, 19, 16
Pendulum Lat Combo Pull
3(8x180)
3 Rounds to Failure
Bar Cable Tricep Extensions
Bar Cable Bicep Curls
1:07:00, 627 Cals, 122 BPM
Comments: Was dragging for this after a pretty crappy night of sleep and fighting some sort of crud. Still got after it though. Started off with a metcon, which pretty much guaranteed that I would be wiping tons of sweat off every bench I used for the rest of the workout. This was one of those upper body sessions that didn’t have a lot of fluff. Just solid work. I wanted to do more but got to talking with people a few times and ran out of time. Hoping to do either a metcon or a bike ride tomorrow morning and that will probably be it for the week.
That is some solid DB rows and benching Trent. Good to see you were not lazy like I was today and got after even though you were not feeling 100 percent.
Comments: Feel like I’m catching my wife’s cold. She has had a sore throat off and on over the entire Thanksgiving break and it looks like she finally succumbed to it. I woke up last night with a little sore throat and am definitely dragging today. Figured I’d get some work in anyway in case I go down in the next few days. That sucks after taking most of last week off and overeating. Had a pretty good session regardless.
That was a heck of a workout Trent. I really thought about doing legs this morning as well, and I really should have since I skipped them last week. LoL.
Metcon
From Josh Bridges
10 Minute as many reps as possible
1-2-3-4-5-6-7… keep adding reps each round
DB Power Cleans, 2x40 lb
Toes to Bar
9 Rounds. 108 Cals, 126 BPM
Push
Bench
16x135
14x155
12x155
10x165
11:40, 100 Cals, 114 BPM
Gym
HS IL Shoulder Press
16x45 PS
12x55
10x65
Accessory
SS
Incline DB Bench
10x60’s
8x65’s
6x70’s
EZ Front Lat Raises
3(10x40)
SS
Cable Rope Tricep Extensions
12
10
8
Cable Side Lat Raises
3x10 Per Arm
Standing Alt. DB OHP
16x40’s
12x45’s
8x50’s
Rear DB Lat Raises
3(10x25’s)
SS
Pec Deck
14x130
10x150
6x160
Dips
10
9
8
40:25, 357 Cals, 117 BPM
Bike
8:00, 107 Cals, 152 BPM
Comments: That metcon has to be the perfect warmup. It was supposed to be 14 minutes and barbell power cleans at 60% of 1RM. I used a pair of 40 lb dumbbells as it is quiet and wouldn’t wake up my son. It did the trick. Went ahead and did some extra reps/sets on bench, then took my daughter to school and hit the gym. Good push session. Had some shoulder pain on Incline DB Bench but worked through it. Lots of good work in this one. Definitely feeling it.
Thanks Shane. I did HS shoulder press by itself, then supersetted Incline DB bench and front bar raises. Still not easy after all that benching in the garage.
Comments: Have had a sore throat off and on for 3 or 4 days and have felt a little under the weather but other than that OK. Decided to keep trucking in the gym and hope for the best. Good bike ride this morning. Not fast but long at least. The new pedals they put on those bikes must be for little kids or something. My Hokas (granted they are big shoes) hang over the sides an inch or more. It is pretty awkward. Once the Christmas bonus comes in I will be on the hunt for a used Peloton or similar.
Heck of a cal dump Trent. That was still a good distance for that time. Especially on a bike that really isn’t set up for you. I to am a hoka fan. Love those shoes.
Pull-ups/SS with scraping windshields and Airdyne
8xBW
10xBW
12xBW
8xBW+15
6xBW+25
4xBW+35
3xBW+45
15:00, 117 Cals, 103 BPM
Gym – Pull
Torque Bike
10:00, 111 Cals, 142 BPM
HS IL Row
16x90 PS
12x115
8x135
SS
HS Low Row
3(10x70 PS)
Pendulum Lat Combo Pull
3(6x180)
SS
HS IL High Row
3(10x90 PS)
45 lb Plate High Pulls
3x10
SS
LF Low Row
3(8x160)
Cable Handle Pulldowns
3(10x10 Per Arm)
41:25, 321 Cals, 113 BPM
Metcon
3 Rounds:
20-Cal Row
20-Cal Ski ERG
9:10, 120 Cals, 156 BPM
Comments: Good pull session. My fingers were going numb in the garage but was glad to get some weighted pull-ups in. Finished with a lot of row stuff at the gym.
Thanks Shane. For the windshield scraping, it’s kind of a push pull combo. Think “Daniel son, paint the fence.” It’s what southerners do instead of shoveling their drive ways. Thanks on the pull-ups. That metcon was just a nice way to burn calories quickly.
Metcon
5 Rounds:
1 Minute Max Calories Airdyne
1 Minute Max Reps DB Power Cleans, 2x40 lb
1 Minute Max Burpee Pull-ups
1 Minute Max Goblet Squats, 40 lb
1 Minute NO Rest
20:00, 265 Cals, 150 BPM
Comments: Got this from Josh Bridges and took out the minute of rest. Good metcon. This was all I had time for today. Pretty crazy week. Still fighting this crud too. It is mild for the most part. Just a sore throat and a little bit of postnasal drip, etc. Pretty sure it’s covid but I don’t really care. One of my buddies had something similar, went to the doctor and came back positive for covid. Then he stayed at home for several days. Sorry, not doing that. If I feel like ass I’ll stay home. This isn’t too bad.
