Yesterday’s Cals: 3,000/-
Precor Bike
40:00, 11.70 Miles, 17.5 Pace
5:00 Cool Down
580 Cals, 148 BPM
Comments: Decent bike ride. Got in there at 6:00AM for that. Actually ate some carbs yesterday and noticed a huge increase in my energy level. Might need to look into increasing those some, but still staying within my calorie goals.
Yesterday’s Cals: 2,800/-500
Elliptical: 25:00, 275 Cals, 135 BPM
Comments: Short on time. Something is better than nothing.
Nice couple of days of cardio Trent. That was a really good pace on the bike yesterday. Good job on the elliptical as well.
Thanks Shane. Trying to take it easy a little in preparation for Murph. Looks like the weather is going to be awful this weekend so I may end up running inside on the treadmill.
Hey Trent, it looks like you’ve been doing lots of good work as usual. I see you’re getting ready for your Memorial Day Murph. Good luck! I’m sure you’ll knock it out of the park.
Hey Greg! Good to hear from you! Saw some of your recent pics on IG and it looks like the weights and trail runs are in full effect. Glad to hear! Thanks for the motivation for Murph!
Yesterday’s Cals: 3,200/+400
Elliptical
50:00, 5 Miles, 627 Cals, 136 BPM
Comments: Found a really good all you can eat barbecue place in Myrtle Beach yesterday. Hence the calorie surplus. Just took it easy again today on the elliptical. I might do Murph tomorrow in the garage or possibly with a friend on Monday. Need to get going because I have slacked a little on the diet this week.
Yesterday’s Cals: 3,400/-
Metcon
“Murph”
Complete the following while wearing a 20 lb vest:
1 Mile Run (9:35)
100 Pull-ups
200 Push-ups
300 Squats (22:40)
1 Mile Run (12:39)
44:54, 705 Cals, 169 BPM
Comments: Alright so forget about my whole theory about not preparing for Murph. The running is definitely what got me. I more or less quit running last Fall, and while my knees and other joints have felt incredible, it is not just something that you can pick right back up and do well at. Especially with a 20 lb vest on. It was all I could do to get that first mile under 10 minutes. The last mile was more of a jog/walk. I did all running on the treadmill at a 4% incline as it was pouring down rain, windy and cold out. The pull-ups/push-ups and squats went well. I broke them up a little differently this time and should have just stuck with the original plan as I took a lot more breaks. This was my worst time on Murph in years, but, alas, I did finish, which is still a good accomplishment. LOL I feel like with better preparation I could easily get this back down around 40:00. We shall see…
As always, thank you to those who paid the ultimate price for our freedom, and to their families who went on without them.
Still got it done man. Great job!
Agreed, we definitely have a lot to be thankful for for the brave sacrifices that have been made on our countries behalf.
BBQ sounds great. I haven’t had in awhile. I might go get some this coming up weekend.
Yesterday’s Cals: 2,400/-
Gym
Elliptical: 10:00, 105 Cals, 125 BPM
Pendulum Squat
10x90
8x140
5x160
5x180
5x200
Incline DB Bench
10x60s
8x65s
5x70s
5x75s
6x75s
24:05, 177 Cals, 107 BPM
Accessory
4 Rounds:
10 Flat DB Bench, 70s
10 DB Rows (per arm) 70s
10 Goblet Squats, 70
20 Laying Leg Raises
14:28, 185 Cals, 147 BPM
Intervals
Stairclimber
3 Rounds:
1:00 L15
2:00 L5
9:00, 118 Cals, 151 BPM
Comments: Ended up surfing for 2.5 hours on Memorial Day so I took yesterday off. Back at it today for a very short week. That was a good session. I really like the Pendulum Squat machine. Tried to go almost to failure on Incline DB bench on that last set. Accessory was no picnic. Finished with stairclimber intervals. Done.
Solid work Trent. Very nice incline db benching.
Accessory work looked tough also. I like that combo.
2.5 hour surf session sounds like it would have been a blast.
Thanks Shane. I paddled out with two guys from church a few minutes before 6:00AM. The tide was pretty high and the waves were pretty soft. I was the only one out on a longboard and boy did that extra volume help.
Nice.
Yesterday’s Cals: 2,500/-700
Garage
Warmup
Air Dyne: 10:00, 102 Cals, 127 BPM
Run: Outdoor, Paved
5K, 26:18, 8:29 Pace, 400 Cals, 164 BPM,
Average Power: 262 W
Comments: Picked up an old Airdyne knock off on the side of the road this weekend. It is rusted and old but still runs fine. I warmed up on that for 10 minutes and then did my first distance run since September of last year. That went surprisingly well. My legs felt fantastic and that is probably why it went well. I was a minute faster than my last 5K attempt in September. Good stuff… Honestly, I was very disappointed in my Murph time and may try to do it again in a month or two. I need to get running back into the mix a little bit to help things out. I’m just hoping my joints will tolerate it.
EDIT:
Surfing: Southend, Wrightsville Beach
53:02, 523 Cals, 127 BPM
Comments: Took the longboard out on my lunch break. Had a good session and that should probably be about it for the wet suit. I was dying in that thing and everyone else, including young girls were wearing regular bathing suits. 
rust = more resistance = bonus work (er… pain)!?
Good time for having laid off for a while.
Yesterday’s Cals: 3,100/-400
Gym
SS
Deads (Conventional)
8x135
6x185
5x205
5x225
5x245
HG DB OHP
10x45s
8x50s
6x55s
6x55s
6x55s
Chins
8
8
8
8
10
23:24, 188 Cals, 114 BPM
Accessory
4 Rounds:
8 RDL’s, 115 lb
8 OHP, 95 lb
8 Rows, 115 lb
12 Back Extensions
Then, 25 Squats, 135 lb
18:00, 200 Cals, 131 BPM
Metcon
10 Min. AMRAP
20-Cal Row
10 Goblet Squats holding a 50 lb Medicine Ball
3x1 Burpee+3 Pull-ups
9:26, 2 Rounds +20 Cal Row, 115 Cals, 144 BPM
Comments: Woke up at 4:30AM with a lot on my mind so I just got up and was in the gym by 6:00AM. Crammed this into an hour. Done.
Couple of great days of workouts Trent. Got a lot done in hour this morning.
I hate those early mornings and late nights where the mind won’t shut off. Hopefully you are able to get some good sleep this weekend.
Thanks Shane. I thought about you when I threw in some shrugs between sets of deadlifts. First time in years. Definitely going to be feeling those. 
Yesterday’s Cals: 4,100/+1,500 (Good eating this weekend…)
Gym
Torque Bike
10:00, 110 Cals, 139 BPM
Box Squat
5x135
5x165
5x185
5x205
3x225
1x245
1x265 Stopped there
Bench/SS 15 Laying Leg Raises after each set
10x135
8x155
5x185
3x195
2x205
1x215
1x225
45:14, 291 Cals, 100 BPM
Accessory
5 Rounds:
12 Pendulum Bench, 45PS
10 Dyna Body Squat, 90
8 Pendulum Lat Pull-downs, 140
10:49, 128 Cals, 140 BPM
Intervals
Stairclimber
4 Rounds:
1:00 L15
2:00 L5
12:00, 159 Cals, 148 BPM
Comments: Not a great session. Everything was sore. I put out the weed and feed before this so I probably walked a mile or two doing that. I was doing OK on squats but then “Jesse’s Girl” came on and one of the funny/loud gym guys started singing along at the top of his lungs and it broke my concentration. LOL 265 was a little shaky so I stopped there. Pretty pissed because I wanted to go higher than that. Asked for a spot on bench and get 225 no problem so that was nice. Accessory was solid and finished off with some stairclimber intervals.