TM79's Training Journal

Yesterday

Yesterday’s Cals: 2,600/-200

Gym

Bike
10:00, 100 Cals

Legs

Box Squat
8x115
5x135
5x165
5x185
3x205
3x225
3x245

Hex Deads
5x185
5x205
5x225
3x255
3x275
3x295

3 Rounds:
Nautilus Glute Thrust
3(10x140)
10 Leg Raises
16 Alt. Lunges

SS
Adduction
12x190
10x210
8x230

Abduction
12x190
10x210
8x230

43:44, 397 Cals, 123 BPM

Torque Bike
5 Rounds:
0:30 Hard
1:30 Easy

7:30, 102 Cals, 159 BPM

4 Likes

Today:

Yesterday’s Cals: 2,600/-600

Gym

Torque Bike
10:00, 105 Cals, 128 BPM

Push

SS
Bench
10x135
5x155
5x165
5x175
3x185
3x195
3x205

6(5x4-Ct. Flutter Kicks)

SS
OHP
5x75
5x85
5x95
3x105
2(3x115)

Bar High Pulls
10x75
8x85
6x95

3 Rounds:
HS IL Bench Press
12x45 PS
10x55
8x65

EZ Front Raises
3(10x30)

3 Rounds:
Arsenal OHP
3(8x25 PS)

DB Side Raises
3(10x15’s)

41:00, 336 Cals, 117 BPM

Metcon
2 Rounds:
20-Cal Row
20-Cal Ski ERG

6:26, 87 Cals, 156 BPM

Comments: I’ve been hitting the gym at 5:30AM the last few days. Very short on time. Will catch up in here soon.

4 Likes

2 very nice workouts Trent. Lots of strong work on those.

Hope you are able to get that peloton bike.

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Best way to do it imo, get it done early!

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Thanks Shane. I’m hoping it is in my garage this time tomorrow morning.

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Didn’t even have to wake up early today but did it anyway. Will try to make this a habit!

2 Likes

Yesterday’s Cals: 2,500/-300

Garage

Pull-ups
8
10
5x15
5x25
5x35
3x40
3x45
3x50

18:00, 121 Cals, 96 BPM

Gym – Pull

Row
100 Cals, 11:15, 135 BPM

LF Back Extensions
25x150
25x150

HS IL Low Row
5x90 PS
5x115
5x115
3x125
3x135
3x145

SS
HS IL High Row
12x90 PS
10x115
6x135

45 lb Plate High Pulls
3x12

SS
LF Plate Loaded Curls
10x35
8x45
6x55

Cable Bar Pulldowns
20
16
12

SS
Rope Cable Curls
10x35
10x35
10x35

LF Dual Pulley Row
8x70
8x70
8x70

27:57, 256 Cals, 124 BPM

Cardio
2 Rounds:
20-Cal Ski ERG
20-Cal Row

6:54, 100 Total Cals, 164 BPM

Comments: Didn’t have to wake up early today but decided to do it anyway. For a long time I’ve been getting to work at 9:30-10:00 and I’m just too busy to be getting there that late. Still, I am feeling the 1-2 hours less sleep. Especially driving home in the afternoon. Hopefully I’ll be able to get my evenings scheduled better so I can get to bed early. Supposed to pick up the Peloton tonight. Hoping for the best.

6 Likes

That was a hell of a workout Trent. Those added weight pull ups are always damn impressive. Those low and high rows are strong too. Moving some weights on those for sure!

That is awesome about the Peloton. I think it would be worth signing up for the monthly membership so you can get an idea of what it has available and if you think it’s not worth it, cancel it.

I really like the power zone classes. You have to take what is called an FTP test to get your power zones set. From there you can actually train to try to improve your FTP, or Functional Threshold Power.

They have a lot of great other type of bike classes to though. Some of the guys on there are kinda fruity.

The ones I like are Ben Aldis, Matt Wilpers, Sam Yo, and Alex Toussaint. I am sure there are others that are good too. My wife like a girl named Tunde. They are all kinda cheesy but they are training a wide variety of people so I give them a pass. :joy:

1 Like

Thanks so much for all the information Shane. I didn’t see this post before my ride this morning but will definitely reference it soon. :+1:t2:

Yesterday’s Cals: 3,000/-200

Peloton
45:00, 15.5 Miles, 20.7 Pace, 623 Cals, 157 BPM
Total Output: 497 kj
Avg Output: 184 watts
Avg Cadence: 81 rpm
Avg Resistance: 49%
Rank: 8,823/93,852

Comments: First time on the Peloton. That thing is sweet. I just picked one of the scenic routes through Switzerland and kept the resistance around 50%. This thing is like a spaceship compared to the Precor bike. Can’t wait to dig more into it. Was happy with that pace. Might have just been extra motivated since it was my first ride. One thing I noticed was that when you speed up or slow down on the scenic ride, the speed of the video just stays the same. The one I tried in Myrtle Beach the other day would slow down/speed up or stop depending on your pedaling. Also, I think that one would auto adjust the resistance for going up hills, etc. Not sure if mine has those features or not.

More Peloton Comments: The bike looked pretty much brand new and the guy I bought if from gave me his size 45 shoes (which I think is around a size 11 in US). They were a little big but I put on two pairs of socks and didn’t notice any discomfort. I’m still thinking about putting the toe cages on there so I can ride with my Hokas. I hopped on the Peloton at the fitness center at our project in Myrtle Beach the other day. That one is the Bike+. The one I got is Gen. 3 and is not quite as nice, but still way better than the one at the gym. Definitely looking forward to discovering all the features. One big question I have is can I use it for interval work during metcons? So can you hop on, ride for a minute or two, hop off and do other stuff for a few minutes, then come back and not have to log in, navigate back to the manual screen, etc. Also, I played some of the Peloton music and it was kind of rough. Lol Need to figure something out for that too… Overall, very pleased with that purchase. :sunglasses:

3 Likes

Nice Trent. The bike doesn’t do any adjustments for you nor does it speed up or slow down during the scenic rides. I too was a little disappointed in this when I found out. At least with the model that I have, maybe the newer ones actually do this, which is dumb the older bikes wouldn’t because they have updates all the time for them.

I haven’t rode a scenic ride in a long time though, maybe one of the updates fixed this, I will check and let you know.

Intervals during workouts, you would probably just need to hit pause on the bike and hope off and then hop back on. Would make it really interesting if you were wearing your bike shoes. :joy:

Glad you like it.

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Ha ha, thanks Shane. Yeah, it would be interesting doing metcons in bike shoes… :anguished: I think I could still pedal in regular shoes for a short interval… I read online that the video will speed up on a Distance scenic ride (so if you pedal faster then the video speeds up and you complete the ride faster, etc.). Will have to give that a shot too as the one I did earlier was a Timed scenic ride.

1 Like

Yesterday’s Cals: 3,700/+1,000 (Ouch…)

Warmup: Peloton
~12:00, 100 Cals

Legs

Garage

Box Squat
10x115
8x135
5x165
5x185
5x205
3x225
3x245
1x265
1x285

Hex Deads
5x185
5x205
5x225
3x255
3x275
3x295
2x315
1x335
1x355
1x375 (Fail)

51:00, 373 Cals, 112 BPM

Gym – Accessory

SS
Hip Adduction
12x170
12x170
12x170

Hip Abduction
12x170
12x170
12x170

SS
LF Leg Curl
12x110
12x110
12x110

LF Leg Extensions
12x110
12x110
12x110

HS IL Leg Press
3(12x90 PS Per Leg)

16:22, 107 Cals, 107 BPM

Metcon
3 Rounds:
20 Burpees
25-Cal Row

12:54, 177 Cals, 157 BPM

Comments: Started off with squats and deads in the garage. Neither of which felt terrific. Was happy to get 1x285 on squat. Was not happy to fail 1x375 on deads. Honestly, I probably had that rep but was stalling in the middle of the lift and didn’t like my lower back being under pressure for that long so I bailed. Oh well… Went to the gym and did some accessory and a metcon after that. Done.

3 Likes

That was a heck of day Trent. Sucks you missed the deadlift but good idea to bail if it didn’t feel right.

Very solid box squat at 285.

Nice gym session to follow up with as well.

I see you had to find a place to throw burpees in. :joy:

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Ha ha, thanks Shane. Yeah, in my younger years I would have just grinded it out but didn’t see the point of possibly wrecking my lower back just in time for the holidays… I think the main motivation for the burpees was the massive calorie surplus from yesterday. Right when I finished off the last Little Debbie Christmas Tree Cake my wife comes walking in yesterday with two more boxes… :drooling_face: :cake: :man_facepalming:t2:

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Hey Trent, I was in here catching up on where you’re at. Congratulations on getting the Peloton! That sounds sweet.

1 Like

Yesterday’s Cals: 2,500/-700

Garage

Metcon
From Josh Bridges
3 Rounds:
20-Cal Bike
20 DB Snatches, 40 lb (10 Each Arm)

12:35, 139 Cals, 134 BPM

Bench
10x135
5x145
5x165
5x175
3x185
3x195
3x205
1x215

Overhead Press
10x65
8x75
6x85
5x95
3x105
2x115
1x125

33:34, 227 Cals, 108 BPM

Gym – Accessory

3 Rounds:
DB Bench
14x60’s
10x65’s
8x70’s

Laying Leg Raises
3x12

3 Rounds:
DB Military Press
10x40’s
10x40’s
8x40’s (Triceps smoked)

Side DB Lat Raises
3(10x15’s)

3 Rounds:
Cable Bar Tricep Extensions
12
14
12

Cable Front Lat Raises
3(10 Per Arm)

19:38, 160 Cals, 128 BPM

Torque Bike
1200 Cals, 8:47, 161 BPM

Comments: Got out in the garage around 5:30AM for this one. I probably had a rep at 225 on bench but 215 felt a little shaky so I skipped it. 125 was hard on OHP so I stopped there. Weak… Went to the gym after that and did some accessory and cardio. Done.

4 Likes

Sometimes those early morning sessions will sneak up on you and make you feel weak like a kitten. Still hammered out some good sets though. :+1:

Nice gym work with those db bench and pressing.

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Thanks Shane. My pressing has felt a little weak for a while now. It is what it is I guess… I think I did a little too much volume as well. Especially by the time I got to the end of OHP. No wonder it was shaky…

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Thanks Greg!