TM's Training Journal/Torture Log

[TM79]

BW: 178.0
Yesterday’s Output: 3,352
Yesterday’s Intake: 2,704
Deficit: 648

Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

(Superset)
Bench
10x95
8x115
6x135
5x155
3x175
1+x195: 5

Pull-ups
10xBW
8xBW
6xBW+15
5xBW+25
3xBW+35
1+xBW+50: 2

Stats: 18:20, 113 Cals, 98 BPM

Conditioning: Metcon

21-15-9 reps for time of:
45-lb Plate G2OHs
LISS (calories)

Stats: 6:28, 77 Cals, 138 BPM

Comments: Out here at 5:00AM this morning. We have curtain wall testing at a new construction project in downtown Raleigh this morning so I need to be at the office by 7:00AM. Weight is still holding steady in the upper 170’s. That is a little heavier than I would prefer but if I can last the winter without getting above 180 I’ll be pretty happy. I looked back in last year’s journal to see what my weight was at this time but I hadn’t started keeping a written record of that yet.

Strength: Happy with 5 on that last bench set. Pull-ups were auto-programmed but happy with 2 reps at 50.

Metcon: Chose a quick one on purpose this morning.

Have a good one folks!

[PtReyesGreg]

Nice workout today Trent. Way to go getting out there early and getting it done. Nice job hitting 5 reps on your 1+ set on bench. 2 pullups with BW+50 is strong man. Looking good in here.

[TM79]

Nice workout today Trent. Way to go getting out there early and getting it done. Nice job hitting 5 reps on your 1+ set on bench. 2 pullups with BW+50 is strong man. Looking good in here.

Thanks Greg!

[shaneinga]

Thanks Shane. It feels good to hit some respectable weights again. Then after a hard afternoon of work yesterday I still feel pretty good on 6 hours of sleep so you can't beat that. As for the running shoes, when I bought those Brooks last May most of my knee pain went away almost instantly. I just don't like the way they look and when I put my orthotics in them they squeak really loud. Lol. Like in most things, I tend to really get going briskly when I get in the groove and walking several miles at a steep incline is probably not the best thing to start pounding your feet on. Walking back to my car last night in this parking garage across from the job site, I noticed that walking up 3 floors in the garage was almost effortless, even wearing a 40+ lb backpack and steel toe boots.

Another funny strength story from yesterday: When we were waiting on the buck hoist, one of my coworkers jumped up and grabbed the scaffolding and knocked out about 5 pull-ups. I then jumped up with my 40+ lb backpack on and knocked out the same amount before losing my grip due to wearing gloves and holding onto a thick bar. The young bucks seemed pretty impressed with the "old timer".

It is good to hear that your training has made walking up all those stairs wearing a 40 pound back pack almost effortless. Pretty sure that is the definition of "functional training."

Great job showing those young bucks that old man strength is real!

Solid workout as well Trent. Nice numbers on BP and agree with Greg, those pull up numbers are awesome man!

I am with you on the weight gain, I really didn't want to get up to over 240 this winter but alas here I am. LoL. Good thing is if we don't keep it on long it is easy to lose quickly!

[TM79]

It is good to hear that your training has made walking up all those stairs wearing a 40 pound back pack almost effortless. Pretty sure that is the definition of "functional training."

Great job showing those young bucks that old man strength is real!

Solid workout as well Trent. Nice numbers on BP and agree with Greg, those pull up numbers are awesome man!

I am with you on the weight gain, I really didn't want to get up to over 240 this winter but alas here I am. LoL. Good thing is if we don't keep it on long it is easy to lose quickly!

Ha ha, thanks Shane. Yeah it always feels good to impress guys that are ten years younger. It all finally gave way though as the lower back started barking yesterday afternoon. I still hung in there though but man that work keeps hurting more and more. Lol.

[TM79]

BW: 175.2
Yesterday’s Output: 3,678
Yesterday’s Intake: 2,602
Deficit: 1,076

Warmup: LISS – 15% Incline
2 Miles, 40:00, 528 Cals

Conditioning: Metcon

Complete as many rounds as possible in 20 minutes of:
4 strict pull-ups
8 push-ups with feet on a box
12 goblet squats, 30 lb

Stats: 15 Rounds, 221 Cals, 133 BPM

Comments: Man, we worked our asses off yesterday. Quite a caloric deficit too. While I’d love to say that was the reason for the weight loss, it was actually that I had the urge to take a number two before stepping on the scale this morning, so I’ll just be happy with this outlier today. My lower back is fawked from all the lifting and contorting over the last two days so I’ll have to find a metcon that doesn’t aggravate it this morning.

Metcon: I saw this one on CF and subbed goblet squats for med ball cleans. This ended up being sort of a harder version of Cindy. Did push-ups with my feet on a 20" box and hands on dumbbells. Good stuff. I think on a better day I would have had 20 rounds on this but I was not moving fast this morning. Lol.

Have a good day folks!

[PtReyesGreg]

Nice Metcon and LISS today Trent. 15 rounds of the Metcon is very impressive.

If nature calls before a weigh-in that's almost like spotting a purple unicorn. Take that as a gift and run with it.

[TM79]

Nice Metcon and LISS today Trent. 15 rounds of the Metcon is very impressive.

If nature calls before a weigh-in that's almost like spotting a purple unicorn. Take that as a gift and run with it.

Thanks Greg. That was a good metcon. Ha ha ha! No doubt about it! Kind of like playing Monopoly and getting the free $200.

[TM79]

BW: 177.0
Yesterday’s Output: 3,315
Yesterday’s Intake: 2,830
Deficit: 485

Warmup: LISS – 15% Incline
2 Miles, 40:00, 528 Cals

Accessory I
4 Rounds:
10 Goblet Squats, 80 lb
10 RDL’s, 115 lb
10 Rows, 115 lb
8 GHD Sit-ups

Stats: 10:50, 110 Cals, 116 BPM

Accessory II
4 Rounds:
10 CGBP, 115 lb
8 Hammer-Grip Pull-ups
10 Arnold’s, 30 lb DBs
10 Back Extensions

Stats: 11:45, 130 Cals, 128 BPM

Comments: Back up the scale today. Still, this has been a good few days of caloric deficit so hopefully that will shave some weight off. Just out here for some accessory work and calorie burning.

Accessory I: Moving away from BBB accessory work for the rest of this cycle. My lower back, hip and IT band are screaming (from the hard manual labor this week) so I’m trying to take it easy. This was still a tough combo.

Accessory II: S#!t that was intense… It doesn’t look tough on paper but man…. My upper body has been humbled… Seriously, give that combo a try if you want to get after it on the upper body.

Have a good day folks!

[shaneinga]

Solid metcon Trent! I was thinking while I was reading that it looked like a really hard Cindy. LoL.

Take the scale drop anyway you can get it man!!

Today's accessory workouts both looked tough man. Pull ups and back extensions make any "round" type of workout really tough.

Great looking week of work Trent!

[PtReyesGreg]

Those are some nice looking accessory circuits Trent. I have to disagree though...they look tough on paper to me LOL

I hope to something like your Accessory I circuit when my foot/ankle are healed up. That looks like a good one!

[TM79]

Solid metcon Trent! I was thinking while I was reading that it looked like a really hard Cindy. LoL.

Take the scale drop anyway you can get it man!!

Today's accessory workouts both looked tough man. Pull ups and back extensions make any "round" type of workout really tough.

Great looking week of work Trent!

Those are some nice looking accessory circuits Trent. I have to disagree though...they look tough on paper to me LOL

I hope to something like your Accessory I circuit when my foot/ankle are healed up. That looks like a good one!

Thanks gents. That metcon and today's accessory circuits were tough. Definitely sore as hell right now. Lol.

[TM79]

BW: 177.8
Yesterday’s Output: 3,349
Yesterday’s Intake: 3,078
Deficit: 271

Warmup: LISS – 15% Incline
2 Miles, 40:00, 528 Cals

Mobility: Foam rolling Piriformis and IT Band. Stretching.

Comments: Accidentally drank half a glass of water before stepping on the scale this morning. I guess that’s pay back for the number two earlier in the week. Got up early today to burn some calories and do some mobility work.

I have to go to Winston Salem this morning and test some roof anchors at the tip top of the building pictured below. That steep-sloped roof is a rain screen wall that is twenty feet above the roof top. We will be on extension ladders pulling these anchors against each other to 2,500 lbs. Then we have to crawl out of the hatches and out on that tiny ledge at the bottom of the steep roof and test the davit bases. That is a 340’ fall straight down. Better tie off!

Have a good day folks!

[PtReyesGreg]

Damn Trent! That description of your day at work is something else man. I used to do rock climbing and even a little mountaineering when I was younger with no fear of heights...somewhere along the way that changed. I get nervous just hearing about what you're going to be doing.

[TM79]

Damn Trent! That description of your day at work is something else man. I used to do rock climbing and even a little mountaineering when I was younger with no fear of heights...somewhere along the way that changed. I get nervous just hearing about what you're going to be doing.

Thanks Greg. Luckily I didn't have to rappel down the steep roof but I did climb up to the top of that rain screen wall and was testing the anchors up there. That was pretty crazy being up that high and looking over the edge (and not being tied off).

[TM79]

BW: 178.0
Yesterday’s Output: 3,400
Yesterday’s Intake: 3,368
Deficit: 32 (YES! )

Conditioning: Distance Run. Outdoor, Paved.
5 Miles, 44:14, 8:50 Pace, 662 Cals, 157 BPM

Comments: Love it when I somehow manage a deficit on Friday. Still no weight loss though…

Run: It was 40 degrees with a stiff, frigid northwest wind so that was not very pleasant. Decent time though and decent BPM. I was pretty tired for this too as it was a long week. Got it done though.

Have a good day folks!

[shaneinga]

That’s a crazy looking building man. 340 feet, you would definitely have to pay me some hazard pay just to step onto that roof. LoL

Great job on the Friday deficit!

Awesome run as well man.

Hope you guys are having a good weekend.

[TM79]

That’s a crazy looking building man. 340 feet, you would definitely have to pay me some hazard pay just to step onto that roof. LoL

Great job on the Friday deficit!

Awesome run as well man.

Hope you guys are having a good weekend.

Ha ha, thanks Shane. Yeah, I'm glad I didn't have to climb out there on that roof. I was nervous just looking over the edge while on the ladder. Thanks on the run. I've been feeling rough ever since. No training this morning. Just some minor congestion and chills for the last two days. Hopefully it isn't covid.

[TM79]

Unscheduled rest day today. On Saturday, I noticed that my kids had a slight cough and mild congestion. I ended up the same way yesterday and have had chills (but no fever). Also, I have felt somewhat lethargic, as I would if my body was fighting something. I had an early meeting this morning for work and slept like crap last night so decided to rest today. I don't know how my kids would have gotten something as they are almost shut off from the world at this point. They don't go to school and most people around here aren't letting their kids play with other kids right now (us included). Who knows.... For what its worth, they seem to be feeling pretty well overall so hopefully it is just a touch of something. Hope it isn't covid. We shall see...

[PtReyesGreg]

Hope you feel better Trent. Enjoy the rest.

Nice looking run this weekend BTW. Nothing like a run into a stiff wind to get the blood pumping.

[TM79]

Hope you feel better Trent. Enjoy the rest.

Nice looking run this weekend BTW. Nothing like a run into a stiff wind to get the blood pumping.

Thanks Greg. I should probably keep resting but I'm out here trying to get some this morning. We'll see how it goes...

[TM79]

BW: 176.6
Yesterday’s Output: 2,524
Yesterday’s Intake: 3,085
Surplus: 521

Warmup: LISS - 15% Incline
1 Mile, 20:00, 264 Cals

Box Squat
10x115
10x135
10x155
10x175

Bench
10x115
10x135
10x145
10x155

Stats: 21:12, 141 Cals, 105 BPM

Conditioning: Intervals/Sprints
4 Rounds:
20 KB Swings, 40 lb
200-Meter LISS

Stats: 14:25, 173 Cals, 137 BPM

Comments: Feeling a little better this morning so I’m going to try to workout. If I start feeling crummy I’ll stop, or if I feel terrible afterwards I’ll rest some more in the coming days. Like many of you, it’s hard for me to just quit because something doesn’t feel right.

Strength: Back to lower weight and higher volume for this week and next. Could have gone heavier but this was good for today.

Intervals/Sprints: Nothing crazy here. Drenched in sweat. Mission accomplished.

Note: I think that moving my accessory work to a separate day of the week is paying huge dividends on my muscles’ and joints’ ability to recover. Any aches and pains have pretty much disappeared. I haven’t worn knee sleeves at all during this cycle. Just something to think about moving forward.

Have a good day folks!

[PtReyesGreg]

Good looking workout today Trent. That's interesting about moving your accessory work to a different day for better recovery. I might do something like that too. That's great your aches and pains have pretty much disappeared. I'd say that's a huge victory.

[TM79]

Good looking workout today Trent. That's interesting about moving your accessory work to a different day for better recovery. I might do something like that too. That's great your aches and pains have pretty much disappeared. I'd say that's a huge victory.

Thanks Greg. I always did accessory work on the same day as strength (like everyone else) and moved it mainly due to lack of time. Less pain was a very appreciated by-product of that.

[TM79]

BW: 176.4
Yesterday’s Output: 3,248
Yesterday’s Intake: 3,305
Surplus: 57

Warmup: LISS - 15% Incline
1 Mile, 20:00, 264 Cals

(Superset)
Hex Deads
10x135
10x165
10x185
10x205

Overhead Press
10x65
10x75
10x85
10x95

Pull-ups
10xBW
10xBW
10xBW
10xBW

Stats: 15:47, 138 Cals, 118 BPM

Conditioning: Metcon

Grettel
10 rounds for time of:
3 clean and jerks, 40 lb DBs
3 burpees over the dumbbells

Stats: 11:32, 145 Cals, 145 BPM

Comments: Slight surplus yesterday. Not too bad though. I woke up feeling noticeably better this morning. Hopefully that continues. I am the only guy in town at work right now so I am running around like a lunatic trying to fill in for everyone else. Lot’s of stress this week (I feel your pain Shane).

Strength: High volume continues with reps of 10. Again, going lighter than I probably should but that works. The pull-ups felt really light. Lots of work in 15 minutes.

Metcon: That was a good one. I went deliberately slow on that but could have finished it a lot faster. Still, that took a lot longer than I thought it would. Definitely a slug fest.

Have a good day folks!

[shaneinga]

Nice workouts Trent. Good to hear that whatever bug you had seems to have come and gone quickly. You are getting in some awesome volume this week. Should be great to stretch some shirts out.

Sorry to hear about work. Man it is crazy out there right now. I know we are all hoping for the day when we can get back to some kind of normal!

[TM79]

Nice workouts Trent. Good to hear that whatever bug you had seems to have come and gone quickly. You are getting in some awesome volume this week. Should be great to stretch some shirts out.

Sorry to hear about work. Man it is crazy out there right now. I know we are all hoping for the day when we can get back to some kind of normal!

Thanks brother. Yeah, glad it was just a touch of something. Who knows, could have been covid. I just hate that I have to think about that whenever I have some kind of symptoms that resemble it... Yeah, times sure are crazy. I still try to remember that somehow, this is going to work out for our good.

[TM79]

BW: 176.4
Yesterday’s Output: 3,247
Yesterday’s Intake: 3,237
Deficit: 10

Warmup: LISS - 15% Incline
1.5 Miles, 35:55, 396 Cals

Conditioning: Metcon

Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round. (NO REST)

Stats: 26:44, 313 Cals, 135 BPM

[TM79]

Tried to post this yesterday but kept getting an error message?

BW: 176.4
Yesterday’s Output: 3,247
Yesterday’s Intake: 3,237
Deficit: 10

Warmup: LISS - 15% Incline
1.5 Miles, 35:55, 396 Cals

Conditioning: Metcon

Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round. (NO REST)

Stats: 26:44, 313 Cals, 135 BPM

Comments: Did this with a pretty bad gash in the back of my foot. Got it done.

[TM79]

Comments from yesterday's workout:

Comments: Yesterday at work my coworker and I were pushing this 300 lb case (that has wheels) through a hallway on our way to the roof. It sits about 6” off the ground. Unfortunately, I didn’t stay far enough ahead of it and it ran into the back of my right foot. I was expecting to not have an Achille’s tendon left but to my surprise, it seemed to just be a massive cut at the top of my heel bone. One inch higher and I would have been screwed. To say it hurt would be an understatement. Pretty sure I dropped a few F-bombs in front of an old man who was watching us from his wheelchair… Still, I walked it off and got our testing done over the next few hours. When I got home, I noticed I had bled through my sock and into my shoe. I also had a huge flap of skin and some purple bruising already starting. That’s amazing considering I had on shoes and wool socks to shield the impact. Anyway, I don’t seem to have any range of motion issues, just some pain this morning. I managed to put on my running shoes and am on the treadmill for some LISS, although going a little slower. Hoping to get a metcon in too, then its in the car for most of the remainder of the day. I posted a picture of it below in case any of you are really into blood and guts. Ha ha….

Metcon: Looking back, evidently I did this one three minutes faster back in 2018. That must have been a good day. Lol. Still got it done and definitely moving slower today.

Alright, I have to drive to Fayetteville, then Charlotte, then back to Raleigh today. There’s a blanket of fresh snow on the ground too. Have a good one folks!


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