I think it depends on how you define a killer workout. If you feel like you worked really hard, feel good about the weights / reps you hit, feel like you are progressing and have a few more in the tank and aren’t totally wrecked. Then I would call that killer.
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This is the issue with most PT’s to be honest.
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I like that way of looking at it. I was thinking of it as being exhausted after every session. But the points you brought up a more of a valid/realistic measurement.
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Wednesday PM
PT Session 6
Trx and band shoulder warmup
Seated OHP - 3 x 10 x 85 (needed assistance on the last 4)
Lat raise - 3 x 10 x 10s
Cable front raise - 4 x 10 x no idea
Front plate raise + drive the bus - 4 x 10 x 10
Cable Face pulls - 3 x 10 x no idea
DB Rear flys - 3 x 10 x 15
KB Farmers carries
3 x 50ft x 45s
Nice shoulder day. Went to failure on OHP, that was awesome. PT got in come curls helping me out since he wanted me to finish the reps.
My PT is quitting in Sept. So I will be getting a different one sooner than later. Which is perfect, because I wanted to work with at least 2 or 3 PTs during the 4 months anyway. You learn different things from different people, as we all know very well from this forum. Plus, I found out my current PT doesn’t know who Dan John is. I mean, the guy lives in my area. That is blasphemy on many levels.
Thursday
Conditioning
Shortened Loredo WOD
4 Rounds
24 air squats
24 push ups
24 walking lunges
400m run
Done in 20:35
Guess who was moving slow this morning? Me. I was. Getting out of bed and out of the door took longer than intended. Ran out of time to do the prescribed 6 rounds. This still hurt. Lunges straight into running was likely hilarious to watch. I probably looked like a drunk person stumbling out of the bar the first few steps.
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a good workout doesn’t necessarily mean being dead at the end. sometimes it can be the opposite
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We are all guilty of this, it’s the old more is better mentality, I think for session where you are doing hard conditioning then this is definitely the right goal. You want to finish those sessions on the floor i n a pool of sweat trying to breath. But for progress in the gym, doing enough work but still feeling like you could have pushed more is a great place to hang out.
Its funny because that mentality is exactly why trainers always seem to finish classes with burrpees. Do 50 quick burpees at the end of a session and everyone feels sick and feels like they have earned that double choc muffin and 2 gallon late.
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Happy Cake Day!
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I really needed to hear/read this. That helps a ton, thank you!
If 50 burpees was all it took to burn that off, I would have a six pack… One can always dream!
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Thank you!
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you and me both, I wish I hadn’t written that because now I want a muffin and i’m not even prepared to do the 50 burpees 
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Absolutely not. Buck furpees. I am still getting a latte and doughnut in the morning.
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Happy birthday! I’ve enjoyed following your training and road trips, keep it up!
I’m not religious, but that must be a sin.
That looks terrible. Also, I wish I could manage to do 24 push-ups in a single set. Being able to repeat that in such a short time frame is impressive.
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Thank you!!
Seconded.
I did some rest pauses in high plank for sure, but never dropped a knee. My shoulders are my best quality 
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Monday
2.5 mile run
28:54
Thunderstorm last night made for a humid morning. 38%. Of course, my definition of humid is anything over 20%. Still a desert rat.
Weekend:
I have been playing and not sharing. Went to the San Juan mountain range in CO. Love those mountains. We met up with some friends and did a couple passes. I was apparently having too much fun to take more than three photos. Sounds like a successful weekend to me.
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Ahhh… haha… ha…
Nice! Looks like the conditions were perfect.
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101 reasons why I could never live anywhere east of CO.
They were amazing. No getting caught in a thunderstorm at the summit this time. Plus our buddy’s Chevy made it without damage.
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Wednesday
PT Session 7
2 x 10
Banded Curls then pulses
Banded Split-Stance Tricep Extension
2 x 10
Trx curl
Trx tri ext
3 x 10 x 20 - All slow eccentric, explode up
Alternating Hammer curls
Double DB Skull Crushers
3 x 10 x no idea - Slow concentric, normal down
Cable curls (straight bar)
Cable tricep in pull downs
1 round = 5 slow esscentric w/ 5s hold at 90, 10 half up to 90, 10 top down to 90, 10 full range
Ez bar curls - 20, 40
(40 required some rests and pauses to squeeze out the last 10 fulls)
Supinated grip cable tri ext
2 sets until failure
Side plank w/ 1 arm band row - 2 x 15
Plank w/ 45lb plate - 45s, 30s
Even typing this out was a lot. Arms were definitely pumped. Veins were showing nicely. Should have taken a picture, missed opportunity. I am glad someone else is thinking of these workouts. I would never come up with stuff like this.
Went home and grilled pork chops and tenderloin for meal prep. Ended up eating some of both. Nothing like eating grilled pork chops off the bone after arm day to put hair on your chest.
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Thursday
PT Session 8
Walking lunges - 2 x 100ft
Toe raises - 2 x 10
High Bar Squat
10 x Bar
8 x 95
Belt Squat (weights are plates only, I don’t know what the empty platform weights)
10 x 90, 90, 180
Hip Thrusters (same here, this is done on a machine)
10 x 90, 90, 140, 140
Hack Squat (Machine)
3 x 10 x 135
Standing Hamstring Curl
4 x 10 x 40
Sled Pull
4 x 50ft x 90+sled
Well. I still can’t squat with a bar. Empty bar felt okay. Put 25s on, made it to rep 8 and my sciatica flared up and sent its usual electric shock-like pain down through my legs. Racked it and moved over to belt squats.
Back was aching the rest of the night, and is still angry writing this Friday morning. Did some stretches and icing last night. I may need to go back to Physical Therapy. Or I just be more diligent with stretching and PT on my own. I keep thinking it will resolve itself.
Friday
.25 mi jog
6 x 30yd Hill Sprints
.25 mi jog
65 this morning. Had some nice rain the last few days, cooled everything off. Loving it.
In-Laws are taking me out for a belated birthday dinner. My favorite Mexican food place. Way too many chips and salsa are going to be eaten.
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Monday
Conditioning
100yd KB carry
Bellzebub WOD
20 to 1 reps of:
Kettlebell Goblet Squats
Kettlebell Swings
Done in 19:42
100yd KB carry
Wasn’t feeling running this morning so I found a wod instead. Likely more benefits from it anyway, had me sucking wind far more than running.
Those higher rep rounds sneak up on you quick, had to set the bell down every other round. Upper back pump and grip were the main factors.
Carried my bell over to a field next to my place to do this. Managed to get five mosquito bites in the 20 minutes I was out there. I swear I am a delicacy for them.
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this made me very sad. Hopefully you will get it sorted.
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