Thanks Shane. I used to listen to Grateful Dead and Phish a lot in college. Funnily enough, they introduced me to the music I’ve been listening to ever since (mostly older country music and the blues). It has been nice to listen to that stuff again after all these years. It’s good driving music and I spend a lot of time behind the wheel. 
The last 27 minutes of that ride was one song. Gotta love it. 
We have a playlist on Spotify of nothing but jam bands. It’s a good summer time pool and beach playlist. 
Yesterday’s Cals: 3,400/+600
Gym - Pull
Assault Bike
10:00, 100 Cals, 133 BPM
HS IL Row
20x180 PS
20x190 PS
20x200 PS
LF Dual Pulley Pull-down
20x50
20x50
20x50
SS
LF Dual Pulley Row
12x42.5
12x50
12x62.5
Cable Handle Pull-downs
3(10x25 Per Arm)
LF Back Extensions
20x110
20x110
SS
HS IL Low Row
3(10x115 PS)
45 lb Plate High Pulls
3x12
LF Bicep Curl
10x50 Per Arm
8x70
6x90
4x110
Drop Set: 12x50 Both Arms
Pendulum Lat Combo Pull/Max Reps
32x90
18x110
Long break (Talking)
16x130
60:00, 493 Cals, 116 BPM
Bike Intervals
5 Rounds:
1:00 L18
1:00 L8
120 Cals, 153 BPM
Comments: Good session. I worked hard all afternoon/evening yesterday and was dragging ass this morning. I honestly had no idea what I was going to do when I walked into the gym. My lower back has improved a little but is still hurting so I’m pushing legs back to later in the week. I ended up doing a Pull session and noticed that not many people do that on Mondays so that is a plus. Good session overall. Did sets of 20 on my main lifts.
Should have had a hell of a pump from all those set of 20s! Looks like a session I would have enjoyed.
Hopefully that back will feel better later this week so you can get a leg session in. Worse case is you can go in and hit some leg press, extensions and curls and some calf raises.
Thanks Shane. Definitely have a pump going on. That’s for sure… I probably could have done legs today but was just being cautious. Will wait until later this week, and, as you suggested, will likely do leg press and skip deads. The pain and stiffness is mostly gone but there is still a weird feeling like something is out of alignment. Just playing it safe. Might need to go see a chiropractor.
Chiropractor can definitely be a good tool when you need it.
Yesterday’s Cals: 3,100/-200
Peloton
45 Min HIIT & Hills Ride – Camila Ramon
Total Output: 513 kj (45 Minute Personal Record)
Calories: 745 kcal
Avg Cadence: 78 rpm
Avg Speed: 20.7 mph
Distance: 15.56
Avg Output: 190 watts
Avg Resistance: 51%
3,035/22,127
Comments: Only had 45 minutes this morning so I thought I’d make the most of it. That ride did the trick. Personal record for 45 minute output and I’m pretty sure that was more than twice the output of my FTP test. Got it done.
Smoking pace there Trent. The HIIT and Hills rides are always pretty damn intense. Kick ass ride man!
Thanks Shane. Plenty of twisting the resistance knob on that one, that’s for sure.
Yesterday’s Cals: 3,100/-200
Garage
Metcon
From Josh Bridges
5 Rounds:
20-Cal Bike
15 Sit-ups (Feet Anchored)
10 Strict Press, 75 lb
18:30, 190 Cals, 127 BPM
Gym – Push
SS
Incline DB Bench
20x35’s
20x40’s
20x45’s
4-Ct Flutter Kicks
3x10
SS
HS IL Shoulder Press
20x25 PS
20x35 PS
20x45 PS
35 lb Plate Front Raises
3x10
SS
Arsenal Side Lat Raise (Right shoulder hurting)
10x30
10x30
10x30
Dips
10
10
10
SS
Pec Deck
10x110
10x110
10x110
Reverse Pec Deck
10x110
10x110
10x110
SS
Dyna Body Bench for Max Reps, 90 lb
20
18
14
Laying Leg Raises
15
15
15
41:00, 361 Cals, 118 BPM
Metcon
3 Rounds:
10 Burpees
20-Cal Ski ERG
8:00, 114 Cals, 161 BPM
Cool Down: StairMaster
10:00, 123 Cals, 145 BPM
Comments: Teacher workday today = more time to get after it. Decided to start with a metcon in the garage (that was easy on the lower back). Not terribly intense but that’s fine. Then went to the gym and did Push. The AC was broken in there so it was pretty toasty and sweat everywhere. Good session though. Stayed with the sets of 20 on the main lifts. Did some good accessory work. Still having that shoulder pain in my right shoulder. Threw in an extra metcon before the cool down as well. Trying to get that damn scale moving…
That was a good day of working out Trent. That garage metcon was a good one to kick things off.
Good looking gym session as well. No A/C though, ouch. Still hit some respectable numbers for 20s.
Hope they fix that ac and your shoulder stops bothering you. It’s hell getting old.
Thanks Shane. I think the shoulder pain is related to something I’m doing for Pull/shoulders. It hurts at the top and back of my shoulder. Probably need to get that checked out.
I have pretty much come up with my own personal rule where everything I press overhead, I need to be able to do for at least 12 reps.
This has kept my shoulders mostly healthy.
Thanks Shane. I’m not sure what is aggravating my shoulder. Hopefully something silly that I can tweak. The fact that I first noticed this pain while taking time off from lifting is what confuses me. I was hoping that getting back to it would loosen things up and help but so far it hasn’t.
Yesterday’s Cals: 3,200/-200
BW: 179.6
Gym – Legs
Bike Warmup
12:00, 120 Cals, 125 BPM
Back Extensions
20x150
Hip Adduction
12x190
10x210
8x230
Hip Abduction
12x190
10x210
8x230
Back Extensions
20x150
Squat Warmup/Stretching
Box Squat
20x115
20x135
20x155
SS
Leg Raises
3x10
HS IL Leg Press
12x90 Per Leg
10x115
8x135
HS IL Leg Curl
12x25 PS
10x35 PS
8x45 PS
SS
Front Squats
10x65
8x85
6x95
LF Leg Extensions
12x110
10x130
8x150
55:00, 533 Cals, 122 BPM
Bike Cooldown
10:00, 104 Cals, 128 BPM
Comments: Had a pretty good leg session after all. It didn’t read that hard but it was. The 20 rep squats were brutal. I skipped deads to take it easy on the lower back. Done.
Wow. You are definitely going to be feeling those squats tomorrow. Three 20 rep sets! I am sure your legs were like WTF?!?.
Good idea to skip deads. Those high rep squats actually work the lower back pretty hard too.
Good Lord. 20’s are gut-testers
Thanks Shane. Definitely going to be feeling that session. Threw in some Front Squats too, which I never do. They were light but still I’m sure it is going to hurt tomorrow.
The guy next to me (who I talk to sometimes) said, “Man! You’re really repping those squats out! What are you doing, sets of 10?” I said I was doing sets of 20 and he looked at me like I was deranged. I told him the sets are tough but after each set I just hold onto the bar and try not to pass out. Ha ha ha…
Yesterday’s Cals: 3,600/-
(Mexican for lunch and chili dogs for dinner…)
BW: 179.6
Garage
Metcon
From Grizz Phys
4 Rounds for Time:
25 Cal. Bike
20 Wall Balls (Sub DB Thrusters with 30 lb DB)
15 Toes to Bar
10 DB Snatch, 40 lb
5 Burpee Pull-ups
27:40, 320 Cals, 139 BPM
Peloton
30 Minute Country Ride – Leanne Hainsby
Total Output: 321 kj
Calories: 473 kcal
Avg Cadence: 82 rpm
Avg Speed: 20.3 mph
Distance: 10.13 miles
Avg Output: 178 watts
Avg Resistance: 48%
1,861/15,228
5 Minute Cooldown
Comments: Holy leg DOMS Batman!
Metcon: Started following this page on IG. I think it is a British special forces training page. Either way, their metcons looked pretty good. This one was supposed to be each exercise straight through. I broke it up into 4 rounds so I wouldn’t have to take breaks.
Peloton: Decided to do a medium-ish effort ride to burn some more calories. This one was pretty good. I kept the resistance a little higher than the class. Finished with a cool down. Might try to surf at lunch.
Shane, does your Peloton chain ever make noise while you’re riding?
That was a hell of an effort, especially while sporting some nice leg doms.
I don’t think my Peloton has a chain, I think it is belt driven. Either way it is pretty silent when I ride it.
Peloton sent me a notification that I needed to change my pedals because they thought they were “due” to be changed. I am hoping they keep making suggestions for required maintenance.
Quick google says to make sure your crank arms are tight and apparently this is a known issue that peloton is “working on.”
Whatever that means.
Found a vid.
Let’s Go Moment :15 l Hertz Let’s Go! Show (youtube.com)