TM79's Training Journal

BW: 177.2
Yesterday’s Output: 2,793
Yesterday’s Intake: 3,393
Net: +600

Warmup: LISS – 15% Incline
1.5 Miles, 30:00, 375 Cals

Conditioning: Metcon
4 Rounds for time of:
200-m Dumbbell Farmers Carry, 2x40 lb
20 Push-ups
20 Pull-ups

Stats: 23:00, 232 Cals, 119 BPM

Cool Down: LISS – 15% Incline
0.5 Mile, 10:00, 125 Cals

Comments: Took yesterday off as I had to travel all day. Was starving at lunchtime and crushed a chimichanga and tons of chips and salsa. Went by the butcher’s market by our old house while I was up there and bought about $400 worth of steak and chicken. Got it all back here in the freezer and am ready to start destroying my diet. :grinning:

Metcon: Farmer carries suck. That’s about all I have to say about that. Doing pull-ups with them was not a good choice either. Ha ha…

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Solid workout Trent. Chimichanga is my go to for mexican as well, they are hard to beat.

Nice haul at the butcher’s, sounds like a heck of a score there.

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Thanks Shane. I usually stick to tacos but when I’m really hungry its chimichanga all the way. Yeah man, their steak and chicken is the best. Looking forward to the next two months. Ha ha…

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BW: 177.8
Yesterday’s Output: 3,108
Yesterday’s Intake: 3,083
Net: -25

Conditioning: Distance Run. Outdoor. Paved.
4 Miles, 32:14, 8:02 Pace, 503 Cals, 159 BPM

Comments: Had to cut the run short today because I slept in and had to get back to take my son to soccer. I thought it was a good opportunity to shoot for a sub 8-minute pace. Didn’t quite get there, and honestly I am pretty pissed about that. It felt faster than that but maybe the wind was blowing in my face. Ha ha… :sweat_smile:

Spent the rest of the day painting. As of today, I have finished the bonus room, stairs, kitchen, living room and master bedroom. Still have 3 bedrooms, three baths and the dining room left to do.

Hope you all have a great weekend!

4 Likes

BW: 178.0
Yesterday’s Output: 2,644
Yesterday’s Intake: 3,800
Net: +1,156

Warmup: LISS – 15% Incline
1 Mile, 20:00, 250 Cals

Box Squat – 14”
5x95
5x115
5x135
3x155
3x175
3+x195: 8 (Had a few more in the tank)

Bench
10x95
8x115
6x135
3x155
3x175
3+x195: 5 (Maybe 1-2 more)

Stats: 35:13, 213 Cals, 86 BPM

Accessory
4 Rounds:
10 Squats, 115 lb
10 Deficit Push-ups
10 Ring Rows
10 GHD Sit-ups

Stats: 13:51, 122 Cals, 107 BPM

Conditioning: Intervals/Sprints
4 Rounds of:
10 Burpees
200-Meter LISS

Stats: 16:03, 190 Cals, 136 BPM

Comments: A week of diet cheating and no surf has quickly put the pounds back on. Time to get my ass in gear. This was a good session. My wife took my daughter to school this morning and by the grace of God, my son slept for the entire second half of my session so I did all of this with no interruption. Forgot what that was like… This one took every bit of two hours though. These strength sessions take a while. Might need to break them up some.

Have a good day!

4 Likes

Nice run this weekend Trent. I hear you on the dieting thing, it can really hard to get back in the groove at times.

I have a bunch of painting I need to do also. Waiting for it to get colder where we are stuck inside to tackle it. Good on you for knocking all of that out.

Here is how I split my 531 days up. Monday, OHP/Shoulders, Tuesday, Deads/Back, Wednesday off, Thursday Bench/Chest, Friday Squats/Legs. That’s four days lifting and leaves a day for cardio on midweek and whatever you want to do on the weekends. My workouts clock in right at an hour, but would take an additional 20 minutes with you 20 minute liss warm ups.

Falcons and Panthers play this weekend. Should be a shit show. LoL.

Thanks Shane. That is a good split. If anything, I might just separate out deads. I usually just plan on having two long lifting sessions at the beginning of the week and then do nothing but conditioning/bro work after that.The warmup just kills me on time. It is such a nice calorie dump and good way to loosen up the lower body though… Yeah, that game may as well be played in a toilet. :joy: I bet you guys win but I’m wondering if Darnold will get it together after getting benched yesterday. The coach said he did it more to give him a break and try to get a spark going on offense (which I guess is a nice way of saying he benched him because he was playing like sh!t). We’ll see how it goes. The O-Line isn’t giving him a lot of help. Poor guy is running for his life most of the time…

Yesterday:

BW: 178.6
Yesterday’s Output: 3,425
Yesterday’s Intake: 3,325
Net: -100

Warmup: LISS – 15% Incline
1 Mile, 20:00, 250 Cals

5-3-1 Week 2
(Superset)
Overhead Press
10x45
8x65
6x75
3x85
3x105
3+x115: 6

Pull-ups
10xBW
8xBW
6xBW+20
3xBW+30
3xBW+35
3+xBW+40: 3

Stats: 15:00, 142 Cals, 113 BPM

Conditioning: Surfing
1:15:00, 544 Cals, 96 BPM

Comments: Had to drive to Myrtle Beach yesterday morning so did a quick workout and then went surfing. The surf kicked up overnight and the wind turned offshore so it was about waist – chest high and glassy. Caught a couple of decent ones on the shortboard until the wind started really beating it down and the tide filled in. I was the only one out with no wetsuit on and it was chilly. Ha ha…

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BW: 176.8
Yesterday’s Output: 3,450
Yesterday’s Intake: 3,250
Net: --200

Warmup: LISS – 15% Incline
1.75 Miles, 35:00, 435 Cals

Comments: Would have had two miles but I stopped for 5 minutes to tape up a vent in our foundation wall behind the treadmill. We have had lots of mosquitos coming into our garage for the last few days and I think they are coming through these vents. Pisses me off as I wake up getting bit at night. Need to seal them all off… Going back to MB this morning for some constructionish work. Have a good day!

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Lots of good work in here lately Trent. :slight_smile: I was going back through the past month or so and was impressed as ever man.

Sorry I’ve been so absent from here lately. I’ll be around more now brother.

Thanks Greg! Same old same old. Just an old guy trying to train through aches and pains. :sweat_smile:

BW: 176.4
Yesterday’s Output: 3,321
Yesterday’s Intake: 3,000
Net: -321

Warmup: LISS – 15% Incline
1.5 Miles, 30:00, 375 Cals

5-3-1 Week 2
Hex Deads
5x145
5x165
5x185
3x215
3x245
3+x275: 5 (All my soul had in it this morning)

Stats: 21:00, 135 Cals, 92 BPM

Comments: I dropped my daughter off at school after LISS/before Deads. Then I was spray painting vent registers between sets of deads so that took much longer than usual. Was going to do accessory from earlier this week but am out of time. Have a good day!

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BW: Forgot to weigh in
Yesterday’s Output: 3,000
Yesterday’s Intake: 2,800
Net: -200

Warmup: LISS – 15% Incline
1 Mile, 20:00, 250 Cals

Conditioning: Metcon
4 Rounds for time of:
20 Sit-ups
15 Push-ups (Deficit)
10 Pull-ups
200-Meter LISS

Stats: 21:30, 244 Cals, 131 BPM

Accessory
4 Rounds:
10 Straight-Leg DB Deadlifts, 2x40 lb
10 OHP, 75 lb
10 Straight Bar Curls, 65 lb
10 Back Extensions

Stats: 11:10, 113 Cals, 120 BPM

Comments: Out here for some LISS, a metcon and finally made up that accessory work from Tuesday. Subbed in some more “bro-friendly” reps with the straight bar curls. Hey, it’s Friday after all… There is some pretty big (head high) choppy surf out there today. Might give it a go at lunch if I feel like getting my ass kicked for a while. Have a good day folks!

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Solid work in here this week Trent. Those soul sucking deads will get you. :joy:

Really solid OHPs this week, great job doubling those up.

Hopefully you were able to get in some surfing today.

Have a great weekend!

Thanks brother. Yeah, the soul only has so many reps. Did get some surfing in too! :grinning:

BW: 176.4
Yesterday’s Output: 2,776
Yesterday’s Intake: 2,700
Net: -76

Warmup: LISS – 15% Incline
1 Mile, 20:00, 250 Cals

5-3-1 Week 3

Box Squats (14”)
5x95
5x115
5x135
5x165
3x185
1+x205: 3 (had a few more in the tank)

Bench
10x95
8x115
6x135
5x165
3x185
1+x205: 3 (maybe 1-2 more in the tank)

Stats: 22:47, 140 Cals, 98 BPM

Accessory
4 Rounds while wearing a 20 lb weight vest:
15 Box Squats
12 Push-ups
9 Ring Rows
6 GHD Sit-ups

Stats: 9:16, 89 Cals, 114 BPM

Conditioning: Intervals/Sprints
2 Rounds wearing a 20 lb weight vest:
20 Burpees
200-Meter LISS

Stats: 9:55, 131 Cals, 152 BPM

Comments: Hope everyone enjoyed Halloween. My neighborhood was like Mardi Gras last night. I don’t care for it much myself but a lot of people had fun. Lunch was so heavy yesterday that I skipped dinner so managed to come out on top of the calorie count. Final week of 5-3-1. After this I will do a few weeks of volume before taking a rest week. Sticking with the prescribed lower volume on squats and deads has helped my joints and back out tremendously. I may run another cycle of this next month.

Strength: I was pretty tired from a long weekend of hard work. Saturday I paddled out before sunrise and then came home and worked on the house until about 7:00PM so my legs were shot. Still got my reps.

Accessory: That looked good on paper and went pretty well. The ring rows were broken up into 8+2. Other than that, most sets were unbroken.

Burpees/LISS: Weighted LISS sucks slightly worse than burpees. It was more like switching between movements that suck.

Have a good day!

3 Likes

Solid session Trent. That conditioning with the burpees and weighted liss does look like it would be tough. Burpees suck enough, but adding a 20 pound vest to the mix makes them even more enjoyable. :nauseated_face:

Solid sets on those box squats and bench.

Congrats to your boys yesterday. Neither team looked that great but both teams did decide they were going to show up and hit hard yesterday. I guess that is what you expect from a rivalry game.

Ha ha, thanks Shane. I am feeling that session. Thanks on the game. We were at the beach for most of the afternoon so I didn’t see most of it (getting cold now so hopefully more football games will be watched soon). We did catch a lot of the Braves game last night though. Sorry they lost.

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BW: 176.8
Yesterday’s Output: 3,056
Yesterday’s Intake: 3,456
Net: +400

Warmup: LISS – 15% Incline
1 Mile, 20:00, 250 Cals

5-3-1 Week 3

(Superset)
Hex Deads
5x145
5x168
5x185
5x225
3x255
1+x285: 5 (had a few more in the tank)

Overhead Press
10x45
8x65
6x75
5x95
3x105
1+x115: 5 (had 1-2 more in the tank)

Pull-ups
10xBW
8xBW
6xBW+20
5xBW+25
3xBW+35
1+xBW+45: 3 (that was it)

Stats: 31:41, 234 Cals, 111 BPM

Accessory
One Set of 75 lb OHP for Max Reps: 20
16 DB Deadlifts, 2x40 lb
10 Pull-ups
20 Back Extensions
10 OHP, 75 lb
16 DB Deadlifts, 2x40 lb
One Set of Pull-ups for Max Reps: 12
20 Back Extensions

Stats: 7:57, 73 Cals, 107 BPM

Conditioning: Metcon
8 Rounds:
20-Foot Lunge in as few steps as possible
One burpee per step taken

Stats: 8:34, 97 Cals, 130 BPM

Comments: Halloween candy and pasta night. Need I say more?

Glad to get my reps plus some on strength. Accessory was good and the metcon was quick but deadly. Have a good day!

3 Likes

Solid work Trent. Those numbers on SOHP say you have at least one 130 in you. :slight_smile:

That accessory work definitely would get the job done. Conditioning that combines burpees and lunges?!? You are a madman. LoL.

I crushed some candy last night also. It really is a right of passage being a parent. You have to do it.