TM's Training Journal/Torture Log

[shaneinga]

Nice deload session Trent. Sorry to hear your good ankle has betrayed you. Hopefully it is nothing and will be feeling better soon.

Loss of pressing strength on a diet always seems to be the most noticeable.

That was a nice calorie dump this morning. Very solid deload!

[TM79]

Nice deload session Trent. Sorry to hear your good ankle has betrayed you. Hopefully it is nothing and will be feeling better soon.

Loss of pressing strength on a diet always seems to be the most noticeable.

That was a nice calorie dump this morning. Very solid deload!

Thanks Shane. Yeah man, I have no idea WTF is wrong with my feet. I know a 7 mile run is not the easiest thing on your joints but come on.... Yeah, I'll gladly take the loss of pressing strength to be down at the weight I wanted to be at.

[TM79]

Lunchtime: Walk Near the Office
2.0 Miles, 36:57, 18:22 Pace, 239 Cals, 125’ Elev. Gain

Walk: Still having some pain in my ankle but managed to get out there and get a walk in at lunch. I was extra careful where I stepped and did OK. For once it wasn’t a thousand degrees. It was 82 and mostly cloudy so I barely broke a sweat. I’ll take it. More calories torched. Might keep taking Advil today and hopefully it will knock out the inflammation.

[TM79]

BW: 174.4
Yesterday’s Intake: 2,844 (added 200 for uncertainty)
Yesterday’s Output: 3,529
Deficit: 685

Warmup: 800 Meter Uphill Treadmill Walk, 15%
10:00, 132 Cals

Deload

(Superset)
Hex Deads
10x165
8x185
6x205
4x225

Overhead Press
10x75
8x85
6x95
4x105

Pull-ups
8xBW
8xBW
8xBW
8xBW

Stats: 16:16, 115 Cals, 110 BPM

Accessory
4 Rounds:
8 DB Hang Cleans, 40 lb
6 DB OHP, 40 lb
6 DB Hammer Curls, 40 lb
12 Back Extensions

Stats: 9:34, 112 Cals, 130 BPM

Conditioning: Metcon
Elizabeth
21-15-9 reps for time of:
DB Cleans, 40 lb
Ring dips

Stats: 7:08, 81 Cals, 136 BPM

Cooldown: 1.25 Mile Uphill Treadmill Walk, 15%
25:00, 330 Cals

Comments: Little bounce today. Lot’s of chips were on the menu yesterday… My ankle still hurts this morning. It seems to improve as I loosen it up. We went swimming yesterday evening and it felt pretty good for that. I was a little surprised to wake up with it this sore this morning. I may go to the podiatrist later this week if it doesn’t improve.

Strength: Was just glad to be able to get deads in. I think squats would still be pretty painful right now. OHP felt surprisingly good. Pull-ups felt nice and light.

Accessory: Tough complex. I had to take a break between the HC’s and OHP. Very hard.

Metcon: A crossfit classic. I subbed in dumbbells at about the women’s weight to keep it quiet in here and not wake up my son. Sweating…

Walking: Was only going to do a mile cool down but was in the middle of typing an email and went over. Oh well. More calories torched and more sweat on the floor. Almost got to 700 calories. Made it to 687.

Have a good day!

[TM79]

Lunchtime Hike: Outdoor, Trail – Umstead Park
2.45 Miles, 44:29, 18:08 Pace, 334 Cals, 96 BPM
218’ Elev. Gain, 79 Degrees, 71% Humidity

Hike: Stopped at Umstead Park again today on the way back to Raleigh from Durham. The weather is cooler and if it weren’t for the mud I would have been down right flying. Nice hike.

[Cantplankwell]

Great effort on the weight loss Trent. Its never a straightline downwards for sure, Last time I specifically tried to lose weight I used the "happy scale" app and it ran a rolling average that smoothed out the peaks and valleys. Are you supplementing this with waist measurements? I am not as concerned with the weight loss now as much as my waist, I have a target of less than 33, I think if I get there and stay well under 165-167 I must have added and retained some muscle mass over last time (2 years ago?)....thats my thought process FWIW.

Anyway great work under the bar and loving those walks. Myself I listen to a bunch of different things on podcasts and audible when I am out on my feet.

I am Sufferring along with you, heading out to lift shortly (5:15am here)... on an empty stomach...next meal is at lunch...a protein shake and veggies

Have a great day!

[shaneinga]

Impressive work in here Trent. You are crushing some calories man. Definitely helping to get me back motivated.

Hopefully that ankle is feel better today!

[TM79]

Great effort on the weight loss Trent. Its never a straightline downwards for sure, Last time I specifically tried to lose weight I used the "happy scale" app and it ran a rolling average that smoothed out the peaks and valleys. Are you supplementing this with waist measurements? I am not as concerned with the weight loss now as much as my waist, I have a target of less than 33, I think if I get there and stay well under 165-167 I must have added and retained some muscle mass over last time (2 years ago?)....thats my thought process FWIW.

Anyway great work under the bar and loving those walks. Myself I listen to a bunch of different things on podcasts and audible when I am out on my feet.

I am Sufferring along with you, heading out to lift shortly (5:15am here)... on an empty stomach...next meal is at lunch...a protein shake and veggies

Have a great day!

Hey there CPW! Yeah, fluctuations are inevitable with weight loss. Still, I've never had to fight this hard to lose 10 pounds... It might just be the stress and craziness that we're living in right now though. Honestly, I don't really measure my waist very often. As long as my pants fit I'm fine with it. And lately I've noticed my jeans fitting slightly looser so that's a win. I usually am a 34 waist, which sounds about right for being 5-10 lbs heavier than you. Yeah, cheers on the morning starvation. Usually it doesn't get to me until later in the morning. Stay after it!

[TM79]

Impressive work in here Trent. You are crushing some calories man. Definitely helping to get me back motivated.

Hopefully that ankle is feel better today!

Thanks Shane. It's pretty much sore every morning but it has improved slightly each day so I guess that's an improvement. Yep, I bounced today but that pasta sure was good last night.

[TM79]

BW: 176.2 (Bounce w/ me )
Yesterday’s Output: 3518
Yesterday’s Intake: 3128 (300 added for uncertainty)
Deficit: 390

Old Treadmill Walkee – 15% Incline
3.0 Miles, 60:00, 797 Cals, 2346’ Elev. Gain

(Deload) Box Squat
10x135
8x165
6x185
4x205

Stats: 7:45, 62 Cals, 114 BPM

Comments: Looks like the weekly bounce has happened yet again following an amazing day of eating pad thai for lunch and pasta for dinner. This is why I want to get down to the low 170’s so that the bounce will still be less than 175.

Ankle: It has improved slightly every day this week but is still sore in the morning, then loosens up over the course of the day. I believe this is the tendon that runs from your calf, right under your ankle bone and to the bottom of your foot. I am pretty convinced at this point that it is because of the huge increase in walking/hiking over the past few weeks. (See too much of any one thing is bad post in Shane’s journal ) My goal is to keep going until I’m in the low 170’s and then to dial it back. I will probably cut out approximately 300 calories of work in the morning and try to keep the calorie intake less than 3,000/day. Also, I will try to mix in some things other than walking to burn calories, etc.

Walkee: I could probably do squats this morning but will wait and just walk on the treadmill. I’d like to get them in in the evening as I am feeling pretty loose by then but usually I need to start watching the kids when I get home…

Squat: My ankle was feeling pretty good after the walk so I went ahead and got these done. Probably not a good idea to do squats after a long uphill treadmill walk but it was a quick deload session at least. Still, the legs were loose, but tired. Got through it with no pain in the ankle.

Have a good day folks!

[TM79]

Lunchtime Walk: Near the Office
3.0 Miles, 48:43, 16:13 Pace, 354 Cals, 95 BPM
154’ Elev. Gain, 79 Degrees

Walk: I mean, why not? The ankle is feeling slightly better today so let’s just push it too much and screw it up again… It’s been a busy morning and nobody else is in the office so I took off for a walk before lunch. The ankle was feeling pretty good so I just put my foot on the gas. That was probably the fastest pace I’ve posted to date. Went an extra mile too. Moving calories are almost at 1,200 for the day so that should help rebound the bounce in BW. I've been getting inspired to try a ruck pretty soon if the feet are feeling good.

[shaneinga]

Crushing the cardio and walking in here Trent!

Good to hear the ankle is feeling somewhat better

Agree on the over shoot on weight loss. I am planning to try to do the same.

Like you said, too much is too much.

Ruck sounds like something that would be interesting to do. It’s basically hiking with additional weight right?

Keep after the weight loss, you are a lot closer than I am.

[TM79]

Crushing the cardio and walking in here Trent!

Good to hear the ankle is feeling somewhat better

Agree on the over shoot on weight loss. I am planning to try to do the same.

Like you said, too much is too much.

Ruck sounds like something that would be interesting to do. It’s basically hiking with additional weight right?

Keep after the weight loss, you are a lot closer than I am.

Thanks Shane. Yep, still biting and clawing my way to hopefully some more weight loss. Yeah, rucking is just walking/hiking with a weighted backpack on. Most people start with 20 pounds and go up from there. Grouchy (on this forum) does 50+ lbs sometimes. I think this became a form of exercise based on soldiers marching for long distances with their gear in the military. I've tried it a few times and I honestly just hate walking with a heavy @$$ backpack on. I did an online calculation and on a level surface for 3 miles, at my BW, adding 25 lbs would make me burn an extra 45 calories (in 60 minutes), which to me, isn't a heck of a lot. Add some hills in and that number increases I'm sure.

[TM79]

BW: 175.2
Yesterday’s Output: 3,562
Yesterdays’ Intake: 3,197 (added 200 for uncertainty)
Deficit: 365

Warmup: 800 Meter Uphill Treadmill Walk
Stats: 10:00, 132 Cals

Conditioning: Metcon
6 rounds for time of:
400 Meter Uphill Treadmill Walk
10 Strict Pull-ups
10 Strict Ring Dips
10 Goblet Squats, 80 lb

Stats: 43:21, 547 Cals, 124 BPM

Cooldown: 800 Meter Uphill Treadmill Walk
Stats: 10:00, 132 Cals

Comments: Got half of my bounce weight back. Planning to do a metcon and some uphill walking, with a hike later this morning. I’m probably going to total at least 5 miles. Found another little loop trail on the map that I could shoot over to and lengthen my hike by a mile or so if I want to. That would lengthen the hike from 2.5 to about 3.8 miles. We shall see…

Metcon: Got this from crossfit and changed it up a little. Good stuff. Plenty of “Aftermath” all over the floor.

Well, plenty of calories torched and I am dripping with sweat now. Have a good day folks!

[TM79]

Lunchtime Hike: Umstead Park. Sal’s Branch & Pott’s Branch Trails
1:13:25, 4.18 Miles, 17:32 Pace, 575 Cals, 99 BPM,
388’ Elev. Gain, 76 Degrees

Hike: It was cool and cloudy this morning so I went ahead and added the other trial in. I accidentally took the wrong path trying to link up with the other trail and ended up going an extra quarter mile maybe by the time I found it. It was really nice going down that other trail that goes beside a nice rolling stream for a while with little waterfalls. That one wasn’t nearly as busy as the other one either. Good times and more calories torched. Moving calories have eclipsed 1,300 so far for the day. Maybe I can shed some more weight and get down to the low 170’s. All of this hiking/LISS/walking is great but there’s no way I can keep this up permanently. It’s just too much and too time consuming.

[shaneinga]

Solid work Trent. That metcon looks like it would definitely get the job done. Impressive lunch time hike! That is heck of a hike at lunch and a good pace for too.

Cardio is a rough way to drop pounds and like you said is hard to keep up. Drop those cals some if it gets to tough.

[TM79]

Solid work Trent. That metcon looks like it would definitely get the job done. Impressive lunch time hike! That is heck of a hike at lunch and a good pace for too.

Cardio is a rough way to drop pounds and like you said is hard to keep up. Drop those cals some if it gets to tough.

Thanks Shane. You see, I love to eat, and I love to exercise, so the higher calorie and higher calorie burn thing works, but it's just taxing my body too much. Or maybe it's just my footwear (Brooks running shoes). I definitely rolled that ankle once yesterday on a root in the woods but, of course, it isn't the outside that hurts, it's that same tendon on the inside. Either way, I'm going to have to dial it back soon. This week, my average stats are:

Calories Burned: 3,582
Calorie Intake: 2,976 - Add 200 for uncertainty and that is 3,176.
Average Deficit: 406

I might be able to scale back the calories a little and set a goal of the following:

Calories Burned Goal: 3,200
Calorie Intake Goal: 2,800 (+200 Uncertainty) = 3,000
Avg. Deficit Goal: 200

That would eliminate about 300 calories burned per day. That's the lunchtime walk or that second mile of LISS in the morning. Much more doable. Sorry for working through that in my reply to your post.

[TM79]

BW: 174.2
Yesterday’s Output: 3,711
Yesterday’s Intake: 3,028 (200 Added for Uncertainty)
Deficit: 683

Old Treadmill Walkee – 15% Incline
2.5 Miles, 50:00, 660 Cals, 1943’ Elev. Gain

Comments: Back to my beginning of the week weight. I was hoping to maybe keep on dropping after burning that many calories yesterday. Oh well… Ankle is hurting again this morning. See this comment from the other day: “Walk: I mean, why not? The ankle is feeling slightly better today so let’s just push it too much and screw it up again… ” Yes indeed pilgrim…

Walkee: Wanted to go further but have a big meeting this morning. I’ll try to get an afternoon walk/hike in today.

Have a good day!

[shaneinga]

Boom, dropped another pound. Good job!

Solid morning session calorie scorcher. Sorry to hear you rolled your ankle again.

Keep in mind, cardio is also good for another thing, making you more hungry. LoL

BTW, if it makes you feel any better I eat 2670 for cals a day. You can make it on 2800.

Good luck with your meeting.

[TM79]

Boom, dropped another pound. Good job!

Solid morning session calorie scorcher. Sorry to hear you rolled your ankle again.

Keep in mind, cardio is also good for another thing, making you more hungry. LoL

BTW, if it makes you feel any better I eat 2670 for cals a day. You can make it on 2800.

Good luck with your meeting.

Ha ha, thanks Shane. Yes they do. It's a damn vicious cycle.... How in the world does a man of your stature only consume 2,600 calories???

[TM79]

BW: 175.0
Yesterday’s Output: 3,559
Yesterday’s Intake: 3,323 (Added 200 for uncertainty)
Deficit: 236

Warmup: LISS – 15% Incline
2.0 Miles, 40:00, 528 Cals, 1,559’ Elev. Gain

Conditioning: Run. Outdoor, Paved
5.0 Miles, 49:02, 9:47 Pace, 719 Cals, 160 BPM,
242’ Elev. Gain

Comments: Slight bounce from yesterday. That was likely the sodium-packed, carb/beer-heavy diet from yesterday.

Run: Started off with a two-mile LISS warmup. I was really nervous about going on this run and reluctantly went anyway. I got about ¾ of a mile down the road and my ankle started hurting so I turned around. Of course, it stopped hurting by the time I got back to our neighborhood so I kept on going and did two laps around the neighborhood and ended up at 5 miles total. I was going to do a 5K originally so I guess this is a stubborn (and probably stupid) victory of sorts... It did hurt for a few seconds here and there. I went slow and tried to be very purposeful with my form/steps. Got it done. Tons of calories torched. Hopefully this will get better soon.

Have a good day!

[shaneinga]

Heck yeah man. That was a ton of cals torched.

Hopefully that ankle is feeling better this week.

[TM79]

Heck yeah man. That was a ton of cals torched.

Hopefully that ankle is feeling better this week.

Thanks Shane. Yeah, they didn't seem to add up right between my phone and watch. It said my total moving calories for that day was 1,400. No way... I did over 1,200 exercising and did plenty of yard/house work that afternoon. Probably should have been at least a few hundred more than that. Not sure what happened there. Yeah, going to rest the ankle this week.

[TM79]

BW: 174.6
Yesterday’s Output: 2,938
Yesterday’s Intake: 3,211
Surplus: 273

Warmup: 800 Meter Treadmill Walk – 15% Incline
Stats: 10:00, 132 Cals

Box Squat
Work up to a heavy set of 10 reps.
10x135
10x155
10x175
10x195

Stats: 8:23, 50 Cals, 99 BPM

(Superset)
Bench
Work up to a heavy set of 10 reps.
10x135
10x145
10x155
10x165

Ring Rows
10xBW
10xBW
10xBW
10xBW

Stats: 10:54, 66 Cals, 98 BPM

Accessory
4 Rounds wearing a 25 lb Backpack:
8 Goblet Squats, 80 lb
5 Ring Dips
5 Pull-ups
30 Second Plank Hold

Stats: 8:28, 105 Cals, 137 BPM

Conditioning: Intervals/Sprints
2 Rounds:
15 DB Power Cleans, 40 lb
400 Meter Uphill Treadmill Walk, 15% Incline

Stats: 12:39, 163 Cals, 140 BPM

Cooldown: 800 Meter Treadmill Walk – 15% Incline
Stats: 10:00, 132 Cals


Comments: Actually managed to stay at a deficit on Friday and Saturday. That’s pretty incredible for me. Went over yesterday as that was a rest day. I still went for a two-mile walk and went to the pool so I burned a few calories. I’ve met my calorie goal of 700 for 40 straight days. While that is great, it still means that I haven’t really taken a true rest day in over 40 days. That streak is going to have to end at some point, and it may be this week.

I’m leaving tomorrow afternoon for Wilmington for work for the rest of the week. Amazingly, one of my favorite hotels, right on the beach is affordable so we’re staying there and the surf is supposed to be good tomorrow and Wednesday. It will be good to get some surfing in and I guess this pretty much means that I’m taking a break from the obsessive walking/hiking. My ankle will hopefully appreciate that as it has been nagging me to death for the last week. Took a couple of Advils last night and woke up with it feeling pretty good.

Box Squat: Legs were still tired from the weekend and I am still tired from the weekend. Got ‘em done though.

Bench: The last set was tough. Felt pretty good before that though.

Accessory: Did some heavier movements to contrast the higher rep strength work. Good stuff.

Intervals/Sprints: Got ‘em done. Sweating a ton now.

Have a good day folks!

[shaneinga]

That was a good one Trent. I actually looked up how to do DB powercleans. Looks like it would be a really good thing to try to throw into a metcon for me.

Solid ring dips and pull ups wearing a 25 pound vest as well.

Great job on hitting calorie goals this weekend. That is always hard to do. 40 days straight, damn impressive streak man!

Enjoy the week off and surfing.

[TM79]

That was a good one Trent. I actually looked up how to do DB powercleans. Looks like it would be a really good thing to try to throw into a metcon for me.

Solid ring dips and pull ups wearing a 25 pound vest as well.

Great job on hitting calorie goals this weekend. That is always hard to do. 40 days straight, damn impressive streak man!

Enjoy the week off and surfing.

Thanks Shane. To be fair, I don't do the DB power cleans all the way from the floor as that is too hard on my lower back. I just go down below the knee. They are a great movement to throw in the mix. I like barbell PC's just fine, but they are really loud and my son is always asleep when I'm working out. Other variations and similar lifts are:

DB Squat Cleans
DB Power Clean & Jerks
DB Squat Clean & Jerks

DB Power Snatches
One-Arm DB Power Snatches (a personal favorite) / (Basically a one-arm ground to overhead)

DB Hang Power Cleans
DB Hang Power Clean & Jerks
DB Hang Power Snatches

[GrouchyUSMC]

Great stuff Trent. I do the same with DBs, more risk than reward cleaning from the ground. Doing it from the hang gets the same effect.

[shaneinga]

Thanks Shane. To be fair, I don't do the DB power cleans all the way from the floor as that is too hard on my lower back. I just go down below the knee. They are a great movement to throw in the mix. I like barbell PC's just fine, but they are really loud and my son is always asleep when I'm working out. Other variations and similar lifts are:

DB Squat Cleans
DB Power Clean & Jerks
DB Squat Clean & Jerks

DB Power Snatches
One-Arm DB Power Snatches (a personal favorite) / (Basically a one-arm ground to overhead)

DB Hang Power Cleans
DB Hang Power Clean & Jerks
DB Hang Power Snatches

Thank you Trent. I agree that it is a good idea to do it from the knees instead of the floor. That is a good list of DB moves to add to a metcon to get the heart rate up.

[TM79]

Great stuff Trent. I do the same with DBs, more risk than reward cleaning from the ground. Doing it from the hang gets the same effect.

Thank you my friend. Yes, it seems that the older I get the more I get to take it easy on certain types of lifts.

Thank you Trent. I agree that it is a good idea to do it from the knees instead of the floor. That is a good list of DB moves to add to a metcon to get the heart rate up.

Add them in brother!

[TM79]

BW: 173.2
Yesterday’s Output: 3,354
Yesterday’s Intake: 3,034
Deficit: 320

Warmup: 800 Meter Treadmill Walk – 15% Incline
Stats: 10:00, 132 Cals

(Superset)
Hex Deads
Work up to a heavy set of 10 reps.
10x165
10x185
10x205
10x225

Overhead Press
Work up to a heavy set of 10 reps.
10x75
10x85
10x95
10x105

Pull-ups
10xBW
10xBW
10xBW
10xBW

Stats: 19:32, 167 Cals, 119 BPM

Accessory
Complete the following for time. Complete one set of
AMRAP and move on to the next movement. Keep
rotating until you finish all reps.

80 DB Deadlifts, 2x40 lb: 30+35+15
60 Push-ups: 25+30+5
40 Ring Rows: 18+16+6
20 Back Extensions holding a 25 lb plate: 12+8

Stats: 9:43, 132 Cals, 145 BPM

Conditioning: Metcon
Complete as many rounds as possible in 10 minutes of:
12 Strict Pull-ups
12 Strict Ring Dips
12 GHD sit-ups

Stats: 9:36, 122 Cals, 137 BPM

Cool Down: 800 Meter Treadmill Walk – 15% Incline
Stats: 10:00, 132 Cals

Comments: Great to see that number on the scale again. I was expecting a bump after only walking a mile or so yesterday on the treadmill and no lunchtime walk. Who knows… Well, trying to get this one in and then heading down to the coast this afternoon for the rest of the week. Other than surfing the next day or two, I may have to go running or come up with a hotel room metcon. One things for sure. There won’t be a lot of uphill walking going on, so hopefully the ankle can heal up.

Strength: That was rough. I’ve only been getting about 6 hours of sleep a night for the last several nights and am feeling it. Just barely got that last set of OHP.

Accessory: That was fun. I love the AMRAP variation. Sweating it out now.

Metcon: More fun.

Alright, I just checked the surf report and it looks really fun. Hoping to get wet before dark and again in the AM!

Have a good day folks!