Nice squats Trent! Especially considering you were having to do top sets to karaoke. 
Followed up with some nice benching and accessories.
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Thanks Shane. Yeah, I am usually just battling gravity and my aching body but trying not to bust out laughing in the middle of a rep is far worse than either of those.
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Yesterday’s Cals: 2,800/-400
Treadmill Run
2.0 Miles, 4% Incline, 17:30, 8:45 Pace, 259 Cals, 161 BPM, 425 Vertical Feet Gained
Precor Bike
20:00, 5.25 Miles
10:00 Cool Down
8.0 Total Miles, 411 Total Cals, 157 BPM
Comments: I’ve really noticed an increase in my cardiovascular threshold since running that 5K last week so I wanted to incorporate some running in to my long cardio session today. As much as I despise running on a treadmill, I figured it was easier on my feet than pavement and doing it at the gym would let me get right off of the treadmill and go straight to the bike to continue the cardio session in a less destructive manner. That was a good call, but man that first 10 minutes on the bike was tough. Just the 4% increase in grade on the treadmill made it a lot harder and my legs were smoked. Done.
4 Likes
Yesterday’s Cals: 3,000/-400
Garage
SS
Hex Deads
5x165
5x185
5x205
5x225
3x245
1x265
1x285
1x315
1x345 (Weird hamstring pain)
Overhead Press
10x75
8x85
6x95
5x105
3x115
1x125
1x135
1x145 (Fail)
Pull-ups
8
10
12
5x25
3x35
3x45
1x70
1x80
52:51, 331 Cals, 98 BPM
Metcon
From Dan Bailey
Alternate between the following every minute on the minute for 12 minutes.
Air Dyne
5 Clean & Jerks, 95 lb
15 Toes to Bar
12:00, 150 Cals, 146 BPM
Comments: Decent strength session. Felt something weird in my hamstring on the last set of deads so I stopped there. Happy with 1x80 on pull-ups. Finished with a metcon. Done.
5 Likes
Yesterday’s Cals: 3,000/-
Gym
Warmup: Torque Bike
10:00, 107 Cals, 133 BPM
Box Squat
10x115
8x135
6x165
5x185
3x205
3x225
1x245
1x265
18:35, 142 Cals, 108 BPM
Accessory
4 Rounds:
10 Nautilus Glute Thrust, 140 lb
10 Back Extensions
3 Rounds:
12 LF Leg Extensions, 110 lb
12 LF Leg Curls, 110 lb
4 Rounds:
8 Pec Deck, 130 lb
Dips to Failure: 12, 12, 8, 6
16 Calf Extensions, 240 lb
4 Rounds:
6 Iso Lat Rows, 3PPS
50 lb Straight Bar Curls to Failure: 12, 10, 8, 6
3 Rounds:
8 Arnolds, 2x30 lb
DB Side Raises, 2x10 lb to Failure: 24, 18, 14
16 Calf Extensions, 240 lb
37:03, 350 Cals, 116 BPM
Comments: Thought I would give squats another shot and ended up at the same weight as Monday. Oh well… Probably had a rep at 285 but stuff was just hurting so I stopped. I will try again next cycle. Did a bunch of accessory work after that and will be feeling that in the morning. Ha ha…
5 Likes
Yesterday’s Cals: 2,900/-300
Garage
Metcon
The “Ill Mill” Challenge
5 Rounds for Time:
2:00 Air Dyne (Sub for 500-M Row)
20 KB Swings, 40 lb
20 Push-ups
20 Squat Thrusts with a 40 lb DB (Sub for Wall Balls)
20 Pull-ups
36:14, 454 Cals, 147 BPM
Cool Down with Bicep Curls:
30 lb Alt. DB Curls to Failure: 24, 18, 16
Rest 1:00 Between Sets
Comments: That was a good one that Josh Bridges posted a while back, in memory of a fallen service member. Got it done, then finished with some bicep curls, as it was written.
5 Likes
Yesterday’s Cals: 2,900/+200
Gym
Warmup: Stair Climber
10:00, 90 Cals, 126 BPM
Dyna Body Squat
15x90
15x140
15x180
Flat DB Bench
15x50s
15x55s
15x60s
Accessory
3 Rounds:
HS Kneeling Leg Curls
18x50
18x50
18x50
T Bar Rows
12x90
12x90
12x90
3 Rounds:
Decline Bench, 135 lb
20
16
12
Alt. DB Curls, 30 lb
20
20
20
41:00, 381 Cals, 125 BPM
Intervals
3 Rounds:
20 KB Swings, 50 lb
500-M Row
10:20, 140 Cals, 157 BPM
Comments: I finished up my cycle last week but we are going on vacation next week so I am just doing some more bodybuilding type sessions this week. Higher reps, lower weights, etc. I woke up with a sinus infection yesterday but wanted to try and train anyway. Hopefully this doesn’t set me back. Good session. Definitely going to be feeling the higher reps.
5 Likes
Josh Bridges, Navy SEAL?
I see you didn’t hold back while I was gone. Ton of great work in here Trent. Hopefully that sinus infection is gone quickly. Great to hear you are going on vacation next week. Where are you guys going?
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Yes. The guy is a beast.
Howdy Shane! Yeah, it was a good week of training. We are going to Topsail Beach, NC for the 7’th year in a row. 
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Nice Trent! We do the same thing when we go to the beach. Once you find a good place it’s hard to go anywhere else.
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No doubt. It is now only 40 minutes away from our house, which seems crazy but it actually works well. You’re not tired from driving all afternoon, so that’s nice. Plus, if you forget anything important you can just drive home and pick it up. The only bummer is that they keep jacking up the price and it now costs almost $4,000 for the week (and we aren’t splitting that cost with anyone). This might be the last year… 
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You are not alone there. We have experienced the same thing. Condos that went for 2500 a week are now 4000 a week. I told my wife the same thing this year. Problem is, that might be the issue everywhere. 
Have you ever been to Gatlinburg? That’s a pretty fun trip. Lots to do between it and Pigeon Forge.
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Yesterday’s Cals: 2,700/-300
Precor Bike
40:00, 11.27 Miles, 16.9 Pace, 531 Cals, 153 BPM
Comments: Still battling the head cold. Went and did a bike ride anyway. Done.
4 Likes
Yeah, I really have no idea how people can afford housing or vacation rentals in general now. There has to be a bubble burst on the horizon… No, never been to Gatlinburg, although I think we may go to Dollywood this summer when we go to the mountains.
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Went to Gatlinburg about 57 years ago when it was still one main road, a lot of shops and resturants. One of my brothers tells me I wouldn’t recognize the place. YTold him I can barely remember it.
1 Like
Yesterday’s Cals: 2,600/-400
BW: 172.4
Garage
SS
Hex Deads
15x115
15x135
15x155
Overhead Press
15x65
15x75
15x85
Pull-ups
12
15
16
17:45, 180 Cals, 123 BPM
Accessory
5 Rounds:
10 RDL’s, 115 lb
10 Arnold’s, 2x30 lb DB
10 Ring Rows
10 Back Extensions
15:10, 186 Cals, 145 BPM
Metcon
From Josh Bridges
Complete as many rounds as possible in 16 minutes of:
6 Snatches, 75 lb
8 Pull-ups
8 Ring Dips
16 Calorie Airdyne
4 Rounds in 16:45. 217 Cals, 151 BPM
Comments: Haven’t been weighing in that much lately. Was surprised to see that number this morning. OK, time to stop losing weight and maybe put a pound or two back on. I’ve always been bad at that part… My gout (or whatever it is) has flared back up. I woke up at 5:00AM and my foot was hurting so bad I couldn’t sleep anymore. Took some Prednisone so hopefully it will be better in the coming days. Literally limping through the finish line to vacation this year. I will try to work around it this morning.
Session: Good session considering I could barely get my foot into the shoe. Stuck with the low weight/high reps on strength. Accessory was solid and finished with a Josh Bridges metcon that was scaled and subbed. Done.
5 Likes
Nice workout Trent. Sorry to hear about the foot. In the testing I had done, my uric acid was high. I started drinking 8 ounces of tart cherry juice, Knudsen, you can buy it at Walmart. It is supposed to help reduce uric acid as well as help prevent gout. I don’t have gout but I wonder if it might help you out.
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Thanks Shane. I might have to check that stuff out. I can’t tell if it is gout or the cyst that I have on that foot. It looks like gout and it would be great to take something that helps prevent it. I tried drinking cherry juice during a flare up last year and it didn’t help at all so I had given up on it.
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