Ha ha, yeah no kidding. I’m good on the polar plunge. They actually do that on new year’s day every year at Wrightsville Beach. Somehow I just haven’t made it down there yet for that… 
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We do one of those here at our local lake for Special Olympics. That one looks much more quickly done. The one we do teams go out in turns for 2 minutes. There are a lot of teams and our little three man team, my wife, son, and I, are a small team and always picked near the end. A lot of time standing around in your bathing suit waiting. 
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Man, my hat is off to you guys for doing that. I don’t like swimming in lakes and I sure as hell would never jump in one voluntarily if the water was cold. Seriously impressive that you guys do that. 
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Yesterday’s Cals: 3,300/-
Peloton
60-Min. Power Zone Ride – Denis Morton
Total Output: 520 kj
Calories: 766 kcal
Avg. Cadence: 81 rpm
Avg. Speed: 18.7 mph
Distance: 18.72 mi
Avg. Output: 145 watts
Avg. Resistance: 44%
12,854/29,158
Comments: Decided to get back in the cardio swing this morning. Good ride. Looking forward to upping the intensity again. Was hoping to go surf today but will probably be too busy with work. Have a good day!
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It’s not that bad but appreciate it. 
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Great pace on that ride Trent!
Surfing today? Here’s you cold plunge chance. 
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Yesterday’s Cals: 3,300/-
Garage
Metcon
From Josh Bridges
5 Rounds:
20-Cal Bike
5 Power Cleans, 115 lb
16:30, 206 Cals, 149 BPM
Metcon
From Josh Bridges
4 (7) Rounds:
20-Cal Bike
20 Push-ups
12 Pull-ups
24:38, 343 Cals, 161 BPM
Comments: Good metcons this morning. My buddy joined me for the second one. Hopefully he comes back. LOL
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Good looking couple of metcons today Trent!
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Yesterday’s Cals: 2,900/-300
BW: 178.0
Gym – Pull
Row
100 Cals, 11:00, 123 BPM
HS IL Row
8x115 PS
6x135
4x160
4x180
4x180
SS
Pull-ups
6
8
8
3(4 Dead-Hang Paused (3 Count))
Bar High Pulls
3(8x75)
Rear Lat DB Raises
3(10x30’s)
Flutter Kicks
3(5x4-Count)
SS
Pendulum Lat Combo Pull
3(6x180)
EZ Curls
3(8x60)
51:00, 434 Cals, 120 BPM
Bike Intervals
5 Rounds:
1:00 L20
1:00 L8
10:00, 129 Cals, 154 BPM
Comments: Decent session. Ended up talking to my buddy a lot and didn’t get quite as much in as I wanted but still a good session. Pull-ups felt weak after yesterday. Done.
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Kick ass session Trent. Those HS rows are strong man, especially SS with Pull ups.
Nice way to get some cardio in before and after as well.
BTW, people who are actually working out and chatting while working out like you and your buddy, I have no issue with nor should anyone. These 2 were water cooler chatting leaning on a piece of equipment. They had come from the group classes area.
Just wanted to clarify, since I blasted people for talking in my journal. .
I think I am turning into a crotchety old man.
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Thanks Shane! To be fair I didn’t superset the HS IL rows. I supersetted pull-ups with way too many things though and it showed. LOL
Ha ha, no worries on the loud chatting folks. If people are purposefully trying to be heard that is pretty annoying. My buddy and I definitely don’t do that. Oddly enough, there is a very social and communal atmosphere in our gym. A lot of those folks grew up here and have known each other their whole lives. I was pretty amazed the other day, when I looked around and almost everyone in there was talking to someone else. That is way different than any gym I ever went to up in Raleigh or Charlotte. It can be distracting at times though…
Don’t worry, I’ve been a crotchety old man since I was 20. You’re in good company! 
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10-4 on the supersets. I knew something was killing your pull up numbers.
FWIW my gym is pretty much the same. The high school that everyone goes/went to is right across the street. I went to a school in the city so I don’t really know anyone from this area.
Good to know! We can complain together. Get off my lawn!
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Looked back and I did 84 pull-ups yesterday in that metcon so that didn’t help either… Slight error in programming on that one.
Don’t think I could workout across the street from a high school the young kid crowd factor would be insane! 
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That’s a lot of pull ups!
Yeah you don’t want to be there after 3:00 PM.
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Yesterday’s Cals: 2,900/-200
Peloton
45 Min Power Zone Ride – Olivia Amato
Total Output: 435 kj
Calories: 668 kcal
Avg Cadence: 98
Avg Speed: 19.5 mph
Distance: 14.6
Avg Output: 161 watts
Avg Resistance: 40%
8,907/24,780
Comments: Damnit Shane… That ride was no joke man! Very tough!
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That’s the same thing I said. Definitely will wake you up! That avg cadence is smoking man! Kick ass ride!
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Thanks Shane. She kept saying 105-120 cadence. I don’t like high cadence so that was a PITA too.
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Yeah for anything over 30 seconds I am not touching that cadence. You will find me at best in the low to mid 90s. Still way above my comfort zone of mid 70s.
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Yesterday’s Cals: 2,900/+300
BW: 178.4
Peloton
10 Min Tabata Ride – Olivia Amato
Total Output: 120 kj
Calories: 158 Kcal
Avg Cadence: 84 rpm
Avg Speed: 21.1 mph
Distance: 3.52 mi
Avg Output: 200 watts
Avg Resistance: 49%
4,893/31,989
Gym – Full Body
Cybex Squat Press
20x200
15x290
10x380
SS
Flat DB Bench
20x50’s
15x60’s
10x70’s
Laying Leg Raises
15
15
15
DB Rows
20x50 Per Arm
15x60 Per Arm
10x70 Per Arm
3 Rounds: (No breaks)
12 Decline Bench, 135 lb
10 Walking Lunges
10 Barbell Rows, 115 lb
10 Walking Lunges
3 Rounds: (No breaks)
10 LF Leg Curl, 130 lb
10 LF Leg Extensions, 130 lb
3 Rounds: (No breaks)
10 Cable Decline Flies, 9 lb Per Side
Push-ups: 20, 14, 9 (Triceps smoked)
3 Rounds: (No breaks)
10 LF Dual Pulley Row, 60 lb
10 Cable Bar Pulldowns, 47.5 lb
53:00, 588 Cals, 137 BPM
Bike Cool Down
10:00, 125 Cals, 151 BPM
Total Move Calories After This Session: 800
Comments: I was trying to find sort of an interval ride to warmup with. Tabata was definitely too much. LOL My f’ing HR was maxed out almost the whole time and I was drenched in sweat after 10 minutes. That was one of the first rides I’ve ever done that I didn’t even come close to maxing out the cadence and resistance. I was near the bottom in each category. Very hard ride. After that I went to the gym and my legs were completely screwed. Ha ha… I have a very busy week this week so I’m going to do two full-body lifting sessions and then just some quick conditioning sessions toward the end of the week. This was still a tough session. I didn’t take any breaks on accessory work and it showed as my avg HR was 137 for almost an hour. That’s the one thing about whole body sessions. You don’t really have to take breaks since you are comingling different muscle groups. Very tough.
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Wow, hell of a ride. I haven’t done a tabata ride yet, but they look brutal. Good job on the workout after that ride.
You definitely torched some cals today!
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