TM's Training Journal/Torture Log

[TM79]

Good looking workouts lately Trent. Way to get those 12 rep workouts in. 12 rep supersets of squats and deads sounds rough my friend...better you than me.

Good luck with the mulch moving yardio tomorrow. I've got a similar pile of dirt in my future.

Ha ha, thanks Greg. Those were some tough super sets. Might want to wear your belt for all of that shoveling. Take it from me.

Ah, the yardio is what we do all this training for! Just think of it as a delayed accessory, and maintain solid form. Then log it!

I vaguely remember that theory. Train to get better at life. Sometimes it gets overboard and life becomes more centered around training. That's where I'm at right now. Ha ha....

Good to take that day off and rest and going 2 months without some sort of deload is really pushing not only the body but the CNS...we all hit that place in our 30's when things just change...wait until your 60's but if you keep doing this and not get hurt you'll be in much better shape than I am at this age...Good work all around you do keep moving!!

True words of wisdom Ron. Thank you for those. Yes, I specifically remember that time in my thirties when my body simply wouldn't stand up to it anymore and I've been in denial every since... If I keep going at this rate I'll be lucky to see 60 at all. Nah, it's time to slow down after this metcon. My body is nearly wrecked right now. Moderation has always been a challenge for me...

[TM79]

Conditioning: Metcon

“Double Murph”
Complete the following for time:
2 Mile Run
200 Pull-ups
400 Push-ups
600 Squats
2 Mile Run

Post time: 1:12:01

Splits:

2 Mile Run: 15:42
Push-ups/Pull-ups/Squats: 37:55
2 Mile Run: 18:24

Comments: Well, I shoveled mulch for about 5 hours yesterday. I replenished all the flower beds and still had half the pile left in the driveway… I’m thinking the dump truck driver delivered “a little extra” to our house and I’m not quite sure what to do with it. I might turn the 10’x6’ area behind the garage into a flower bed to get rid of some of it as it is currently just dirt. Not sure about the rest… What I am sure about is that my back is completely wrecked. What better time for the biggest metcon of my life? A few years ago, the thought of doing Double Murph seemed like a fairy tale. Even last year, as I slowly jogged around my old neighborhood it seemed almost unobtainable. Well, hurt back and all, it is going to happen today.

Double Murph: That was unbelievably tough. Shoveling mulch all day yesterday was a bad idea… Still, I beat my goal time of 1:15:00. The second run was surprisingly fast and the cool breeze was very much appreciated after doing all of those reps in the garage. I partitioned the middle as follows:

25 Rounds of:
8 Pull-ups
16 Push-ups
24 Squats

Well, what once was a dream has become a reality. Time to rest. Have a great weekend everyone!

Memorial Day Thoughts: Like many of you, I look around at my beautiful house in a great, lush neighborhood and I enjoy watching the children play as the adults go about their business, going to and from work and taking care of their homes. Usually during those pauses my thoughts wander to the brave men and women who died on a distant battlefield, far away from their families. Words can’t express my gratitude for those heroes and their family and friends who continue on without them. Freedom is, perhaps, the most costly thing in this world and I am beyond thankful for the freedoms that we have here in this country, and for the sacrifice of those who provide it.

[shaneinga]

That is a heck of an accomplishment Trent. Congratulations on completing this. A Murph alone is something I would have a really hard time completing, the pull ups would take me all day, LoL. You have inspired me to give it a try though. If I am healthy I plan to do my first Murph next year. Heck if you can knock out 2 of them, after a full day of shoveling mulch, surely I can do one? Regardless I am going to try.

Nice tribute to the soldiers who made this all possible. Lest we not forget the real meaning of Memorial Day.

Have a great weekend!

[mirroroferised]

That's one hell of a workout Trent. Amazing accomplishment.

[TM79]

That is a heck of an accomplishment Trent. Congratulations on completing this. A Murph alone is something I would have a really hard time completing, the pull ups would take me all day, LoL. You have inspired me to give it a try though. If I am healthy I plan to do my first Murph next year. Heck if you can knock out 2 of them, after a full day of shoveling mulch, surely I can do one? Regardless I am going to try.

Nice tribute to the soldiers who made this all possible. Lest we not forget the real meaning of Memorial Day.

Have a great weekend!

Thanks so much Shane. That was by far the biggest metcon of my life and honestly I can't believe its done. I know you've got one in you. No doubt about it. It's not about breaking world records, it's about getting through it and honoring the folks that sacrificed their lives for us. Definitely looking forward to reading about you knocking this out!

That's one hell of a workout Trent. Amazing accomplishment.

Thanks so much my friend.

[PtReyesGreg]

Awesome job on the double Murph Trent! That is a heck of a lot of work to knock that out. I'm impressed with how you stuck to it with your training for it...not surprised mind you but very impressed.

That was a nice tribute to the fallen soldiers in your post too. I saw several people around town on Memorial Day with pictures of their loved ones who paid the ultimate price and it made me so thankful. Thanks for our freedom and thankful that I'm able to live in a country where I can work out and go running etc., without having to worry about the things that people in less "free" countries have to worry about. We are blessed.

[Cantplankwell]

Conditioning: Metcon

“Double Murph”
Complete the following for time:
2 Mile Run
200 Pull-ups
400 Push-ups
600 Squats
2 Mile Run

Post time: 1:12:01

Splits:

2 Mile Run: 15:42
Push-ups/Pull-ups/Squats: 37:55
2 Mile Run: 18:24

Comments: Well, I shoveled mulch for about 5 hours yesterday. I replenished all the flower beds and still had half the pile left in the driveway… I’m thinking the dump truck driver delivered “a little extra” to our house and I’m not quite sure what to do with it. I might turn the 10’x6’ area behind the garage into a flower bed to get rid of some of it as it is currently just dirt. Not sure about the rest… What I am sure about is that my back is completely wrecked. What better time for the biggest metcon of my life? A few years ago, the thought of doing Double Murph seemed like a fairy tale. Even last year, as I slowly jogged around my old neighborhood it seemed almost unobtainable. Well, hurt back and all, it is going to happen today.

Double Murph: That was unbelievably tough. Shoveling mulch all day yesterday was a bad idea… Still, I beat my goal time of 1:15:00. The second run was surprisingly fast and the cool breeze was very much appreciated after doing all of those reps in the garage. I partitioned the middle as follows:

25 Rounds of:
8 Pull-ups
16 Push-ups
24 Squats

Well, what once was a dream has become a reality. Time to rest. Have a great weekend everyone!

Memorial Day Thoughts: Like many of you, I look around at my beautiful house in a great, lush neighborhood and I enjoy watching the children play as the adults go about their business, going to and from work and taking care of their homes. Usually during those pauses my thoughts wander to the brave men and women who died on a distant battlefield, far away from their families. Words can’t express my gratitude for those heroes and their family and friends who continue on without them. Freedom is, perhaps, the most costly thing in this world and I am beyond thankful for the freedoms that we have here in this country, and for the sacrifice of those who provide it.

Outstanding on the Murph Trent!!!, having done a 1x one before (scaled a bit tho ;P) I know what a gut it out slog it turns into. I think it is fitting to do it on Mem Day for sure.

(And yes the mulch was probably a bad idea )

[Marius_Ursus]

It's incredible to me that you did a Double Murph. That kind of pushing yourself is monumental.

Awesome, just awesome.

[TM79]

Awesome job on the double Murph Trent! That is a heck of a lot of work to knock that out. I'm impressed with how you stuck to it with your training for it...not surprised mind you but very impressed.

That was a nice tribute to the fallen soldiers in your post too. I saw several people around town on Memorial Day with pictures of their loved ones who paid the ultimate price and it made me so thankful. Thanks for our freedom and thankful that I'm able to live in a country where I can work out and go running etc., without having to worry about the things that people in less "free" countries have to worry about. We are blessed.

Thanks so much Greg. It was hard training for it and hard doing it. LOL. Couldn't agree more with you regarding Memorial Day and our veterans. We are truly blessed to live in a country where so many are willing to pay the ultimate sacrifice for our freedom.

Outstanding on the Murph Trent!!!, having done a 1x one before (scaled a bit tho ;P) I know what a gut it out slog it turns into. I think it is fitting to do it on Mem Day for sure.

(And yes the mulch was probably a bad idea )

Thank you my friend. Murph is always tough. Doing it twice is double the pain. Ha ha.

It's incredible to me that you did a Double Murph. That kind of pushing yourself is monumental.

Awesome, just awesome.

Thank you so much my friend. The struggle was indeed monumental. Glad to have finished that one.

[TM79]

Conditioning: Distance Run. Outdoor, Paved.
5K, 26:15, 8:28 Pace, 388 Calories

Comments: I didn’t intend to take the entire week off but had a lot going on at work so I did it anyway. I’ve still had some knee pain in my right knee, as well as pain in my lat. I did get some new running shoes though and this was my first run in them. I have never had a pair of Brooks running shoes. They do seem to have a fair amount of padding and cushion, however they have more flex than I would prefer (for the broken bone). I’ll see how they feel moving forward.

Run: This run started off good. There are just tons of hills on this route so it went slower than it should have. It was somewhat hot and very humid too. Glad to get out there and get the heart beating.

I’m planning to run a three-week cycle leading up to vacation. These weeks will be more geared toward bodybuilding (high reps/low weight) and also lots of conditioning and dieting. I would really like my weight to get down into the 170’s by vacation time.

Hope you all have a good weekend!

[TM79]

Box Squat
Work up to a heavy set of 8 reps.
8x135
8x165
8x185
8x195
8x205

Time: 15:46

(Superset)
CGBP
Work up to a heavy set of 8 reps.
8x115
8x125
8x135
8x145
8x155

Barbell Rows
8x135
8x135
8x135
8x135
8x135

Time: 12:51

Accessory
4 Rounds:
12 Goblet Squats, 40 lb
10 Straight Bar Curls, 65 lb
12 Push-ups on the barbell
8 Toes to Bar

Time: 9:48

Conditioning: Intervals/Sprints
4 Rounds:
25 KB Swings, 40 lb
200 Meter Uphill Walk, 15% Incline

Comments: Here we are the first day of June and it is 55 degrees out this morning. We leave for the beach three weeks from yesterday so I will run a short, 3-week cycle that is focused on building muscle and losing fat. I’m trying to adjust my diet as much as possible to limit carbs, but man its hard to pull that off. This week should be even harder as I’m back to training. This will be a more low-key, bodybuilding style cycle with reps as follows:

Week 1: 8
Week 2: 10
Week 3: 12

Accessory work will also be more basic. I’m going to try and move at a more comfortable pace with everything than frantic, as I was for the last several months.

Squats: These felt good.

CGBP/Rows: Throwing in some variations. Good stuff…

Accessory: And by, “more comfortable pace,” I meant, yeah…. Not so much…

KB/Uphill Walk: Got the blood flowing.

Sorry for my absence last week in the journals. Work was crazy. I’m hoping to catch up this week. Have a great day!

[shaneinga]

Nice pace on that run Trent! Man that is a pace I don’t think I will ever hit.

Solid set of 8s there. I like the plan for vacation. Good luck with weight loss!

[TM79]

Nice pace on that run Trent! Man that is a pace I don’t think I will ever hit.

Solid set of 8s there. I like the plan for vacation. Good luck with weight loss!

Thanks so much Shane!

[TM79]

Conditioning: Distance Run – Outdoor, Rugged Trail and Hard Trail
Lake Johnson – Raleigh, NC. Temp: 90°
4 Miles, 42:28, 10:33 Pace, 537 Calories

Comments: I spent the last two days rappelling for work and yesterday I was in the sun from 9:00AM – 5:00PM. I think the heat got to me a little as I have felt pretty out of it today. But, as usual, when I feel like something is getting the better of me, I usually choose to try and overcome it. So, I went to Lake Johnson on my lunch break today and did a 4-mile trail run. I did an easy pace as the purpose of this run was more about getting used to the heat than anything else. Luckily, most of this trail is full or partial shade and there was a nice breeze that helped to keep me cool. Glad to have that done and I will still need to do deads/OHP and a metcon this week.

[RT1957]

Wow a double "Murph" you probably needed a week to recover from that...get tribute too Trent!! Getting a lot of solid work in this last week

[ElrondHubbard]

Conditioning: Distance Run – Outdoor, Rugged Trail and Hard Trail
Lake Johnson – Raleigh, NC. Temp: 90°
4 Miles, 42:28, 10:33 Pace, 537 Calories

Comments: I spent the last two days rappelling for work and yesterday I was in the sun from 9:00AM – 5:00PM. I think the heat got to me a little as I have felt pretty out of it today. But, as usual, when I feel like something is getting the better of me, I usually choose to try and overcome it. So, I went to Lake Johnson on my lunch break today and did a 4-mile trail run. I did an easy pace as the purpose of this run was more about getting used to the heat than anything else. Luckily, most of this trail is full or partial shade and there was a nice breeze that helped to keep me cool. Glad to have that done and I will still need to do deads/OHP and a metcon this week.

I hope the run was nice and slow! I'm sure you're recover quickly -- just keep guzzling that water!

[TM79]

Wow a double "Murph" you probably needed a week to recover from that...get tribute too Trent!! Getting a lot of solid work in this last week

Thanks Ron. That was a rough metcon but am glad to have finally completed it.

I hope the run was nice and slow! I'm sure you're recover quickly -- just keep guzzling that water!

YES. Water is the key!

[TM79]

(Superset)
Hex Deads
Work up to a heavy set of 8 reps.
8x145
8x165
8x185
8x205
8x225

Overhead Press
Work up to a heavy set of 8 reps.
8x65
8x75
8x85
8x95
8x105

Pull-ups
8xBW
8xBW
8xBW
8xBW
8xBW

Time: 33:00

Accessory
4 Rounds:
15 KB Swings, 40 lb
6 Ring Dips
10 Ring Rows
10 Back Extensions

Time: 7:00

Conditioning: Work

Comments:

Hex Deads/OHP/PU: This stuff felt fine. I went lighter than usual on the deads and OHP. Got it done.

Accessory: Got this done quickly. Nothing to it.

Conditioning: I have to lug around a 200 pound piece of equipment on a hot roof all day so that should serve as conditioning.

Have a good day folks!

[Marius_Ursus]

Conditioning: I have to lug around a 200 pound piece of equipment on a hot roof all day so that should serve as conditioning.

Yeah, I would think so!

[TM79]

Conditioning: Metcon

5 rounds of:
1 minute of dumbbell deadlifts, 30lb
1 minute of push-ups
Do not rest between rounds.

Post total reps completed for each exercise.

DB Deads: 128
Push-ups: 147

Metcon: Did this one in the smoldering afternoon garage after work. We ended up pushing back our roof tests so I had to get the metcon in. Had my son in the stroller and my daughter playing on the rings.

[shaneinga]

Very nice run the Trent. Way to get after it. Also 2 good workouts. I like the look of that metcon. Way to show the kiddos how to get it done.

[TM79]

Very nice run the Trent. Way to get after it. Also 2 good workouts. I like the look of that metcon. Way to show the kiddos how to get it done.

Thanks brother. Ha ha, yeah, more like, way to show the kids how to suffer through something.

[TM79]

Conditioning: Metcon

Complete as many rounds as possible in 20 minutes of:
20 dumbbell front squats
20 dumbbell shoulder presses
200-meter uphill treadmill walk, 15%

Use a pair of dumbbells totaling roughly one-third your body weight (30’s).

Post rounds completed: 4 Rounds

Cool Down: 800 Meter Uphill Walk, 15% Incline

Comments: I meant to get a metcon in yesterday but had to be at work early in the morning so today it is. It is 1:30PM and I haven’t eaten since dinner last night so this is definitely a fasting metcon.

Metcon: Not too bad. That accomplished the goal of getting the heart beating for a long time. Went ahead and finished it off with some more uphill treadmill walking. My shirt is drenched in sweat now as the heat index in here is probably in the 90’s.

Have a good weekend!

[Payton1221]

20 dumbbell front squats
20 dumbbell shoulder presses

Trent, I don't get to the journals too often, but it's good to see you still killin' it. I don't know if you superset these or not, but nothing gets my heartrate up like a front squat immediately morphed into a front squat then repeat.

My shirt is drenched in sweat now as the heat index in here is probably in the 90’s.

We're getting a 4-seasons room (like a sun room but more expensive ) over a deck that I built 16 years ago. The builder wanted it beefed up (carrier beam down the center), and I worked fasted too only because I wasn't hungry when starting this morning. By 11:00 my shirt and JEANS near my waist were terribly wet.

[TM79]

Trent, I don't get to the journals too often, but it's good to see you still killin' it. I don't know if you superset these or not, but nothing gets my heartrate up like a front squat immediately morphed into a front squat then repeat.


We're getting a 4-seasons room (like a sun room but more expensive ) over a deck that I built 16 years ago. The builder wanted it beefed up (carrier beam down the center), and I worked fasted too only because I wasn't hungry when starting this morning. By 11:00 my shirt and JEANS near my waist were terribly wet.

Thanks for stopping in Payton! Yes, those were supersetted and it was tough. Ha ha... Front squats are definitely brutal. Yep, it seems that adjusting to the heat gets harder and harder each year. I spent all day last Tuesday rappelling from a roof top downtown and felt like half a man the next day. I was just depleted. It's tough. My theory is just to keep pushing it. Go out in that heat and get used to it and then it will be OK.

[TM79]

Box Squat
Work up to a heavy set of 10 reps.
10x145
10x165
10x185
10x205

Time: 13:16

(Superset)
Bench
Work up to a heavy set of 10 reps.
10x145
10x155
10x165
10x175

Ring Rows
10xBW
10xBW
10xBW
10xBW

Time: 13:30

Accessory
Complete the following for time:
20 Walking Lunges
One set of Ring Dips for Max Reps: 24
10 Ring Rows
25 GHD Sit-ups
15 Goblet Squats, 40 lb
20 Push-ups with feet elevated 12”
One set of 40 lb Alternating DB Rows for Max Reps: 28 (each arm)
50 Air Squats
25 Sit-ups

Time: 8:50

Conditioning: Intervals/Sprints
4 Rounds:
12 Burpees
200 Meter Uphill Treadmill Walk, 15%

Comments: High reps continues with 10’s this week.

Box Squat: These felt a little heavy. I guess reps of 10 usually do on Monday morning…

Bench: These went up pretty well.

Accessory: That was fun. Just wanted to mix it up so I combined a bunch of stuff and just went for it.

Burpees/Walks: Got ‘em done. Most burpees took 30 seconds. Entire rounds took 3:00.

Have a good day folks!

[Payton1221]

. . . I spent all day last Tuesday rappelling from a roof top downtown and felt like half a man the next day. I was just depleted. It's tough.

Interesting. Was this training for your job? Are you a fireman?

[TM79]

Interesting. Was this training for your job? Are you a fireman?

Nope. This was actual work. I'm a building envelope consultant and part of our job is to rappel down and do a condition assessment of the facade to determine areas in need of repair. Sometimes we use a swing stage or aerial lift, but it is cheaper for the client if we just rappel down on ropes. This option also helps if you can't access that area via one of the previously mentioned methods, and generally, we can look at the entire facade much faster than using a swing stage or lift. Still, it is not my favorite thing to do as I actually have somewhat of a fear of heights. I usually just try to block out that fear and concentrate solely on what I'm doing. Some days are easier than others though...

[Payton1221]

That's cool. Occasionally as a part of my job I have to climb up on tall silos and some of those ladders (especially in higher winds) seem unstable, and I too am not fond of heights

[ElrondHubbard]

Nope. This was actual work. I'm a building envelope consultant and part of our job is to rappel down and do a condition assessment of the facade to determine areas in need of repair. Sometimes we use a swing stage or aerial lift, but it is cheaper for the client if we just rappel down on ropes. This option also helps if you can't access that area via one of the previously mentioned methods, and generally, we can look at the entire facade much faster than using a swing stage or lift. Still, it is not my favorite thing to do as I actually have somewhat of a fear of heights. I usually just try to block out that fear and concentrate solely on what I'm doing. Some days are easier than others though...

Sounds like a really interesting job. Even more interesting with that fear of heights! How long have you been doing it?