TM's Training Journal/Torture Log

[shaneinga]

Good workout Trent. Solid DB workout. Kicked some azz on those dips as well.

It is hard to workout with someone when you are accustomed to working out alone. Back when I first started working out I always worked out with a group. It would be hard to go back to doing that. I like the alone time. LoL.

[TM79]

Good workout Trent. Solid DB workout. Kicked some azz on those dips as well.

It is hard to workout with someone when you are accustomed to working out alone. Back when I first started working out I always worked out with a group. It would be hard to go back to doing that. I like the alone time. LoL.

Thanks Shane. Yeah, some of my fondest memories were working out with the guys in college. Nowadays that would be impossible as I don't have two hours available for each session. That was fun though. Not much of a cardio workout.

[TM79]

Conditioning: Metcon

2 rounds for time of:
800 meter run
5 rounds of Cindy

Post time: 18:09

*1 Round of Cindy =
5 Pull-ups
10 Push-ups
15 Squats

Comments: Yesterday was our 10-year anniversary so I was up pretty late. Going to get a metcon in anyway this morning. This is basically half of Murph. I’m shooting for 20 minutes.

Metcon: This was supposed to be 3 rounds but I definitely didn’t have the time for that this morning. Got it done and am sweating mightily this morning in the 50 degree garage.

Have a great Friday!

[TM79]

Conditioning: Distance Run. Outdoor, Paved
5K, 24:40, 7:57 Pace, 379 Calories

Comments: Did my 5K route near the house this morning. I wanted to do a longer run but we have a Halloween party to go to this afternoon so that’s all the time I had. That was a pretty darned good pace for me. I’ll take it. Have a good one folks!

[TM79]

(Superset)
Box Squat
Work up to a heavy set of 12 reps.
12x145
12x155
12x165

Hex Deads
Work up to a heavy set of 12 reps.
12x165
12x185
12x205

Time: 13:00

(Superset)
Overhead Press
Work up to a heavy set of 12 reps.
12x65
12x75
12x85

Hammer-Grip Pull-ups
Work up to a heavy set of 12 reps.
12xBW
12xBW
12xBW

Time: 7:18

Accessory
4 Rounds:
6 Arnold Press, 30 lb
8 Hammer Curls, 30 lb
10 DB Power Cleans, 30 lb
8 GHD Sit-ups

Time: 8:15

Conditioning: Out of time

Comments: This may be the last week of this cycle. This would be week number 6 if you count the deload week to open the cycle. Overall, my body has been feeling pretty good and I’d like to keep it that way. Going to do reps of 12 this week.

Box Squat: Felt a little stiff on the first set but the last two felt OK.

Hex Deads: The last set actually felt the best. Ha ha…

OHP/Pull-ups: Nothing to write home about. Done.

Accessory: Got this done. Not terribly difficult.

I ended up having to talk to my wife about something so didn’t have time for conditioning. I will try to make it up later in the week.

Have a good day!

[TM79]

Morning Session at Home:

Conditioning: Metcon

2 rounds for time of:
75 kettlebell swings
50 sit-ups
Run 800 meters

Post time: 20:25

Comments: I ended up getting my conditioning in yesterday in the form of mowing the yard at almost a running pace (to beat the dark). That was about three miles of pushing the mower. Going ahead and getting the long metcon in for the week this morning. I’m now somewhat limited as to what I can do in the garage. Yesterday I discovered a wet spot of drywall out here and ended up taking the sheetrock off to discover a drain pipe with multiple screw/nail holes in it. I had to move a lot of the stuff out into the middle of the garage while we wait on that to be repaired. This metcon was a good fit for that. Got it done. Going to try and get some Bench/Rows in either today or later this week at lunch.

Have a good day!

Afternoon Session at the YMCA:

(Superset)
Decline Bench
Work up to a heavy set of 12 reps.
12x135
12x155
12x165

T-Bar Rows
Work up to a heavy set of 12 reps.
12x1.5 Plates
12x2 Plates
12x2.5 Plates

Time: ~10:00

Accessory
4 Rounds:
8 Weighted Dips, 20 lb
8 Pull-ups
16 Walking Lunges holding 20 lb medicine ball

Time: 8:10

50 Back Extensions

Comments: Felt good to get some decline bench and t-bar rows in again. Bonus points for actually doing a superset! The accessory was tough. Almost no breaks and only an hour after lunch that was not pretty. Got it done.

[shaneinga]

Bunch of great looking workouts Trent. Happy Anniversary to you and your wife. 10 years is a nice milestone.

That pace on that 5K was really fast. You would have left me WAY in the dust on that one.

Great looking sets of 12s. 12 rep deads and squats make for a tough day in the gym. Solid work on the pull ups and OHPs as well.

Conditioning metcon with the kettlebells looks great man. I love the kettlebell for that kind of work.

Again, solid sets of 12s on bp and rows. Good to see some variety in there while being at the YMCA. I know it definitely feels good to have some new toys to play with.

[TM79]

Bunch of great looking workouts Trent. Happy Anniversary to you and your wife. 10 years is a nice milestone.

That pace on that 5K was really fast. You would have left me WAY in the dust on that one.

Great looking sets of 12s. 12 rep deads and squats make for a tough day in the gym. Solid work on the pull ups and OHPs as well.

Conditioning metcon with the kettlebells looks great man. I love the kettlebell for that kind of work.

Again, solid sets of 12s on bp and rows. Good to see some variety in there while being at the YMCA. I know it definitely feels good to have some new toys to play with.

Thanks my friend. Yep, 10 years is a good milestone. If we can ever get into a groove with two kids I think we'll be doing better. Yeah, that pace was really hard to keep up on that run. I'll bet you can leave me in the dust on a bike. The 12 reppers are my favorite. Only three sets and it's done. Some of us are just really low on time.

[TM79]

Conditioning/Accessory Session

0.8 Mile Run: 6:35

Accessory:
4 Rounds:
10 Snatch Grip Deadlifts, 115 lb
8 Barbell Rows, 115 lb
10 Push-ups on the barbell

Time: 5:50

50 Decline Sit-ups (30+15+5)

Bar Dips
One set for max reps EMOM for 3 rounds:
24
12
10

Row 1 Mile: 7:00

Run 0.8 Mile: 6:03

Comments: Ran to and from the Y. I need to lengthen that course to make it exactly 1 mile. It was kind of fun to run around here, but also frustrating as it is pretty close to downtown Raleigh and you did have to do the occasional "wait at the stoplight" thing. I was going to just do some rowing at the Y and make it a somewhat long conditioning session, but thought, WTF, let's just throw in some accessory work. The Snatch Deads/Rows/Push-ups were on the Smith Machine. Good stuff...

Have a good day folks!

[shaneinga]

Good looking conditioning session you put together there Trent. It had a little bit of everything in it. Have a good weekend!

[PtReyesGreg]

Sorry I fell behind a bit on your log Trent...it looks like you've been busy as usual in here

Good looking workout yesterday. It looks like you are able to get a good workout in at the Y. Sorry to hear about your garage.

Congratulations on your wedding anniversary!

[TM79]

Good looking conditioning session you put together there Trent. It had a little bit of everything in it. Have a good weekend!

Sorry I fell behind a bit on your log Trent...it looks like you've been busy as usual in here

Good looking workout yesterday. It looks like you are able to get a good workout in at the Y. Sorry to hear about your garage.

Congratulations on your wedding anniversary!

Thanks gents. I appreciate it. Glad you made it back Greg!

[TM79]

Well, it looks like this will be a legit rest week now as I seem to have sustained a pretty bad ankle sprain (hopefully) over the weekend. Was it lifting a bunch of weight? No. Running over rugged terrain? No. Fighting a heard of bears? No. I was at a Fall Festival with the family over the weekend and I think I hurt it while riding on the "Cow Train" with my daughter. The "Cow Train" consists of a nice old man pulling everyone in a "train" made of 50 gallon drums that had been turned on their sides with the tops chopped off. The problem was, where your feet go, they were crammed awkwardly between the curved side of the barrell and a 4x4 that you sit on. Once they started whipping around the pond and around the corn field I was holding on tight and bearing down on my feet, which were curled under the wood. I'm thinking that was what did it... Within a few hours it was hurting and swollen. Right now it hurts to move my ankle in any direction. Not fun... Anyway, at least it was a scheduled rest week. Hopefully it gets better soon. If there is no change by the end of the week I'll go to the doctor. That is the same foot that has the broken bone in the front so it has had a ton of x-rays already this year. I would like to avoid any more if possible. Well, that's the news here. Hope everyone hits it hard for me this week!

[shaneinga]

It's not to late to erase this and come up with a heroic war story.

I like the bear one you started with. Though a heard might be a bit of a reach.

Sorry to hear it Trent. Heal up man. Like you said, at least it was on a planned rest week.

[PtReyesGreg]

Darn Trent! That's a bummer about the ankle. Hopefully it's just a sprain and heals up quickly. Rest up this week and I'm sure you'll come back stronger than ever next week.

[TM79]

It's not to late to erase this and come up with a heroic war story.

I like the bear one you started with. Though a heard might be a bit of a reach.

Sorry to hear it Trent. Heal up man. Like you said, at least it was on a planned rest week.

Thanks Shane. I just wanted to say "heard" of bears because its grammatically incorrect, I'm pretty sure.

Darn Trent! That's a bummer about the ankle. Hopefully it's just a sprain and heals up quickly. Rest up this week and I'm sure you'll come back stronger than ever next week.

Thanks Greg. It better be just a sprain. If it is broken then I have some serious bone issues...

[shaneinga]

Heard of bears definitely sounds cool though.

[mirroroferised]

Ah man I hate to say I laughed when reading about your injury but being a father too I can more than picture it and pretty sure we can all relate Hope you're ok so I can stop feeling guilty about the laugh!

[TM79]

Heard of bears definitely sounds cool though.

Ha ha, yeah, it does.

Ah man I hate to say I laughed when reading about your injury but being a father too I can more than picture it and pretty sure we can all relate Hope you're ok so I can stop feeling guilty about the laugh!

Thanks so much Dave. I appreciate it and am sure that you can relate.

[TM79]

(Superset)
Overhead Press
10x65
10x75
10x85
10x95

Pull-ups
10xBW
10xBW
10xBW
10xBW

Time: 11:45

Accessory
4 Rounds:
6 Ring Dips
10 Ring Rows
10 Squats to the Bench (Rehab)
8 GHD Sit-ups

Time: 5:23

Conditioning: Metcon
10 Rounds:
6 Pull-ups
8 Arnold Press, 30 lb
10 Goblet Squats, 40 lb

Time: 12:50

Comments: Well, overall I would say that the ankle has healed about 60%. It has gone from being very swollen and painful in any position to a little bit swollen and only painful in certain positions. It seems that the front and inside ligament and tendons were the ones that were most injured. I still can’t walk normally without pain. I still must only step down with my opposite leg when going down stairs, etc. It’s safe to say that squats and deads are out this week, as is running. Looks like it will be a college guy workout routine until I can get this healed up.

OHP/PU: Got those done quickly. Felt surprisingly strong on each. Must be that I’m weighing in at the heaviest I’ve been in about a year. Perfect time for an injury…

Accessory: Nice and fast.

Metcon: OK, I’ll admit that the accessory work was basically a warmup for this. Just made this up to work around the ankle injury. I was very happy to get through 100 goblet squats with minimal pain. Still sweating out here. That was a good little metcon.

Have a great day folks!

[PtReyesGreg]

Glad to hear the ankle is starting to get better Trent! As a fellow ankle-pain sufferer I know how frustrating that can be. Hang in there and take it easy on it like you're doing and you'll be back to normal before long.

Good looking workout today. Lots of work put in through your Accessory circuit and that Metcon. Between those and your OHP/Pullup superset it looks like you hit it pretty hard today, especially given the speed with which you did it all.

[shaneinga]

Great workout Trent. You knocked that one fast man. Sorry to hear the ankle is still hurting but at least it is healing up. Hopefully you don't have to many stairs at your house.

[TM79]

Glad to hear the ankle is starting to get better Trent! As a fellow ankle-pain sufferer I know how frustrating that can be. Hang in there and take it easy on it like you're doing and you'll be back to normal before long.

Good looking workout today. Lots of work put in through your Accessory circuit and that Metcon. Between those and your OHP/Pullup superset it looks like you hit it pretty hard today, especially given the speed with which you did it all.

Thanks so much Greg. I'm sure you know how it is with the ankle pain. Hopefully things will be better soon.

Great workout Trent. You knocked that one fast man. Sorry to hear the ankle is still hurting but at least it is healing up. Hopefully you don't have to many stairs at your house.

Thanks Shane. Yep, better every day. We have one and a half flights of stairs in our house. It's funny, I didn't even remember the extra half a flight that you have to take to get to the kids rooms when we looked at the house but man does it piss me off...

[TM79]

YMCA Session

Decline Bench
Work up to a heavy set of 10 reps.
10x135
10x145
10x155
10x165

Time: 6:45

One-Arm Dumbbell Rows, Bench Supported
Work up to a heavy set of 10 reps.
10x70
10x75
10x80
10x85

Time: 6:20

Accessory
4 Rounds:
5 30" Step-ups, Left Leg
5 30" Step-ups, Right Leg
5 Dead-Hang Pull-ups
8 Bar Dips

Time: 5:00

Accessory II
Even Minutes: Complete one set for max reps of the following.
Odd Minutes: Complete 12 Back Extensions.

Incline DB Press, 45 lb: 22 reps
12 Back Extensions
Lat Pulldowns, 100 lb: 24 reps
12 Back Extensions
Push-ups: 25 reps
12 Back Extensions
Low Rows, 100 lb: 24 reps
12 Back Extensions

Conditioning: Rowing Intervals
4 Rounds of 200 meter sprint followed by one minute rest.
400m: 0:49
400m: 0:47
400m: 0:45
400m: 0:44

Comments: Got interrupted at the house this morning while trying to get a session in so I had to go to the Y near the office this afternoon.

Decline: Meh......

DB Rows: Pretty good weights for sets of 10. At least for me.

Accessory: This was a b!tch. I did it all at that machine that people use for assisted pull-ups and dips. The step-ups were brutal. I held onto the dip bars to keep my balance. Surprisingly my ankle didn't hurt that much. There were no breaks whatsoever in these as everything was right there. I am still feeling those step-ups...

Accessory II: This was fun. Just pick an exercise every other minute and do one set for max reps. Then do some back extensions in between. Good stuff.

Rowing: Through these in really quickly for some sprint work. I wanted to do more but needed to get back to the office. The excuses of fat people...

I will try to get some sort of metcon in later this week and possibly some really light lower body rehab work. As for a long run, pretty sure that's not happening this week. Hope you all have a great day. I will try to catch up on your journals in the coming days.

[TM79]

Conditioning: Metcon

“Ricky”
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
7 Dumbbell Deadlifts, 40 lb
8 Push Presses, 95 lb

Post rounds completed: 10


Comments: Looks like I’ve taken a few steps back with the ankle. I know they say to do the R-I-C-E thing for recovery. I’m not good at any of those, but especially not the “R”… I would have just done yard work for conditioning today as the leaf truck is about to come around but at 25 degrees, the leaves are probably all frozen to the ground so raking isn’t practical right now. Maybe later this afternoon…

Metcon: Can’t believe I actually found a metcon that I could do without using my ankle very much. I did the women’s weight as that is usually the only reasonable option on these. Got the heart beating and the sweat pouring.

Have a good day folks!

[shaneinga]

2 very nice workouts Trent. That is some good volume on decline BP and some nice numbers as well. Very solid DB rows. I know that machine you used to do step ups well. It also works really well for incline push-ups. You can really get a good chest stretch doing them there. I need to get back on the rower. Solid sprints there and Ricky looked to be tough today.

I will offer you the same wishes, try to stay warm up there!

[PtReyesGreg]

Nice workouts Trent. I really like the one where you did the Decline Bench. I really love that movement.

Lots of awesome accessory circuits as usual.

10 rounds of "Ricky" today is super impressive. That looks like a tough one.

[Payton1221]

Comments: Looks like I’ve taken a few steps back with the ankle.

Metcon: Can’t believe I actually found a metcon that I could do without using my ankle very much.

Sorry to hear about your ankle. Do you have access to a leg extension machine? It and perhaps bench press (or seated DB or OHP) and pull-ups and you're hitting a lot of muscle (Push/Pull/Leg) without much, if any, ankle involvement.

[Marius_Ursus]

Did someone say, "Bears"?

It's hard to back off from an injury sometimes. Just try to take it easy on the joint, and I hope that crap heals fast for you.

[TM79]

2 very nice workouts Trent. That is some good volume on decline BP and some nice numbers as well. Very solid DB rows. I know that machine you used to do step ups well. It also works really well for incline push-ups. You can really get a good chest stretch doing them there. I need to get back on the rower. Solid sprints there and Ricky looked to be tough today.

I will offer you the same wishes, try to stay warm up there!

Thanks Shane. Yeah that machine has been around for a long time. Lol. I remember the same one in the gym from college. Incline push-ups on it huh? That I'll have to try. Yep, you better get on that rower man. You were a rowing machine there for a while. Just saw your IG vid of the high bar squat PR. Looked easy as heck man. Great work!

Nice workouts Trent. I really like the one where you did the Decline Bench. I really love that movement.

Lots of awesome accessory circuits as usual.

10 rounds of "Ricky" today is super impressive. That looks like a tough one.

Thanks Greg. I'm surprised how hard decline bench seems nowadays. Maybe I just need to do it more often... Thanks on the accessory and metcon too. Those were all good ones.

Sorry to hear about your ankle. Do you have access to a leg extension machine? It and perhaps bench press (or seated DB or OHP) and pull-ups and you're hitting a lot of muscle (Push/Pull/Leg) without much, if any, ankle involvement.

Hi there Payton! Thanks for dropping in! Hadn't thought much about the leg extension machine but might have to give that a go next time I'm at the Y. Yep, the ankle seems to be getting steadily better. Hopefully I can keep up the recovery without screwing it up again...

Did someone say, "Bears"?

It's hard to back off from an injury sometimes. Just try to take it easy on the joint, and I hope that crap heals fast for you.

Thanks for stopping in Tom! Hope you've been well! Thanks on the ankle. Hopefully it will be better soon.