TM's Training Journal/Torture Log

[TM79]

BW: 175.6
Yesterday’s Output: 3,156
Yesterday’s Intake: 2,981
Deficit: 175

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

Accessory I:
4 Rounds:
8 Goblet Squats, 80 lb
16 KB Swings, 40 lb
6 Strict Ring Dips
8 CG Ring Rows
8 GHD Sit-ups

Stats: 12:05, 118 Cals, 124 BPM

Accessory II:
One set of Push-ups for Max Reps: 42
8 DB Curls (each arm), 30 lb
12 Back Extensions
8 Arnold Press, 30 lb
One set of Hammer-Grip Pull-ups for Max Reps: 12
12 Back Extensions
One set of 30 lb Alternating DB OHP for Max Reps: 28
12 Back Extensions
One set of Ring Rows for Max Reps: 17

Stats: 7:01, 81 Cals, 130 BPM

Comments: It’s gonna be a cold one today. 25 degrees to start the day. At least it’s Friday. Pretty beat from about 7 hours in the car yesterday. Rode up to the top of a highrise condo building in downtown Charlotte and managed to not get murdered inspecting an abandoned grocery store in Fayetteville yesterday so that was a long but successful day. Ha ha…

LISS: Managed to kick it back up to 3 mph. Had a little bit of pain in my heel.

Accessory I: Good combo. Lots of pumpage on this.

Accessory II: Glad to get some AMRAP sets in there. Good stuff.

Have a good day folks!

[shaneinga]

Bunch of solid work put in this week Trent.

Man, that foot looks painful! I would have definitely had to drop some f bombs as well!

Hopefully you are able to take it easy this weekend and are healing up.

Sorry for lack of being around this week. Going to be better, hopefully, this coming week.

[TM79]

Bunch of solid work put in this week Trent.

Man, that foot looks painful! I would have definitely had to drop some f bombs as well!

Hopefully you are able to take it easy this weekend and are healing up.

Sorry for lack of being around this week. Going to be better, hopefully, this coming week.

Thanks Shane. Yeah, that hurt like a bastard... It is feeling better now, for the most part. Skipped the run yesterday. Because of the cold, not the heel. No worries brother. I know things have been hectic for you. Hopefully you get some guys back this week and things calm down.

[TM79]

BW: 178.0
Yesterday’s Output: 2,632
Yesterday’s Intake: 3,698
Surplus: 1,066

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

Box Squat
12x135
12x155
12x175

Stats: 5:30, 39 Cals, 111 BPM

(Superset)
Hex Deads
12x145
12x165
12x185

Bench
12x115
12x135
12x155

Stats: 8:32, 72 Cals, 121 BPM

Conditioning: Intervals/Sprints
4 Rounds:
12 Burpees
200-Meter LISS

Stats:
12:54, 167 Cals, 148 BPM

Comments: All that stuff I was saying about being at my goal weight…. Yeah, never mind. I have a crazy week this week so I’m out here on Sunday to get some work in. I skipped my run yesterday because the temperature was in the 20’s and I don’t think it’s good to run in that cold of weather. I meant to get to it yesterday afternoon but fell asleep on the couch. This is the final week of this cycle. More volume work with reps of 12.

Strength: Pretty much plowed through that. I don’t like Sunday workouts, much less Sunday evening workouts.

Burpees/LISS: Ahhh…. Burpees…. Always a PITA….

Have a good evening folks!

[TM79]

BW: 178.2
Yesterday’s Output: 3,024
Yesterday’s Intake: 3,132
Surplus: 108

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

(Superset)
Overhead Press
12x65
12x75
12x85

HG Pull-ups
12xBW
12xBW
12xBW

Stats: 7:03, 41 Cals, 99 BPM

Accessory
4 Rounds:
10 DB Hang Power Cleans, 40 lb
8 Barbell Rows, 115 lb
12 Push-ups on the Barbell
10 Back Extensions

Stats: 8:19, 98 Cals, 138 BPM

Conditioning: Metcon

4 2-minute rounds of:
20 box step-ups
Max reps of dumbbell push presses, 30 lb: 22, 25, 27, 30
*Rest 1 minute between rounds

Stats: 11:00, 127 Cals, 134 BPM

Comments: I’ve got some manual labor at work today and we are starting right at 8:00AM so I’m out here a little early this morning. Going to hit some OHP and Pull-ups and aside from some accessory later in the week, that will finish up strength work for this cycle. I need a break too. My lower back is still hurting off and on ever since the last time I did heavy manual labor, a couple of weeks ago. I should probably get that checked out at some point. I’ll add it to the list…..

Strength: Plowed through it. More of a conditioning session really.

Accessory: Good combo. Those rows are feeling heavy after leaving them out for this cycle.

Metcon: Pretty cool one. I don’t break the box out very often nowadays. It was a welcomed change.

Let’s go kick Monday in the teeth folks!

[shaneinga]

2 solid workouts put in Trent. Nothing like starting the week with 12 rep squats, deads and throwing burpees in for good measure. FWIW I wouldn't be out there running in 20 degree weather either, good way to get sick.

Nice OHPs and pull ups this morning. Try not to work to hard today!

[TM79]

2 solid workouts put in Trent. Nothing like starting the week with 12 rep squats, deads and throwing burpees in for good measure. FWIW I wouldn't be out there running in 20 degree weather either, good way to get sick.

Nice OHPs and pull ups this morning. Try not to work to hard today!

Thanks Shane. Yeah, I'm feeling that stuff right now. We showed up to the job site and everything was drenched so we rescheduled. Glad to have a day in the office. Yeah, some people might be able to pull off the cold running but I don't think its for me...

[TM79]

BW: 176.6
Yesterday’s Output: 3,454
Yesterday’s Intake: 2,930
Deficit: 524

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

Comments: Managed to get about an hour of skating in yesterday afternoon which really helps with the calorie burn. That has been scarce lately with a busy work schedule and all of the rain/snow. I slept like sh!t last night but still had to get up early to get something in before driving to Wilmington and back for work today. I am pretty beat so I’m just going to do some LISS to burn calories. Tomorrow I will plan to do LISS/Metcon, Thursday Off and Friday LISS/Accessory.

Have a good one folks!

[TM79]

BW: 177.0
Yesterday’s Output: 3,229
Yesterday’s Intake: 2,965
Deficit: 264

Wamrup: LISS – 15% Incline
1.5 Miles, 30:00, 396 Cals

Conditioning: Metcon

4 Rounds for time of:
200-Meter LISS
15 Pull-ups
20 Push-ups
25 Squats

Stats: 19:37, 223 Cals, 133 BPM

Comments: Going to share a short story from yesterday if you feel inclined to read. This is a story about reflecting on the past. It is both nostalgic and tragic.

“Revisiting The Good Old Days”

I had a good day in Wilmington yesterday. On the way out of town I drove out to a place that some of my old buddies lived in back during our freshman year in college. That included my best friend at the time, who passed away 5 months ago. It is located toward the outskirts of Wilmington, near Laney Highschool (where these guys, as well as Michael Jordan went to highschool). While we certainly took part in lots of activities that we would never tell our children about, I still remember that place as being where I got my first real taste of freedom. It was surreal being there nearly 23 years later. Other than a few new buildings, it looked almost exactly the same. It brought back such fond memories but since two of the three of those guys are now gone from this Earth, it was also tragic. How I would have loved to have sent them a few photos and hopefully brought a smile to their face as they recalled those fun times… Sadly, many of the buildings and shopping centers around that area are now abandoned and falling into disrepair. It made me long to go back in time and see it the way it used to be, even if only for a few minutes. This is one of those experiences that makes you realize you are getting old. When several of your best/good friends are gone and you are starting to see once vibrant areas falling into disrepair, you have been around a while. Sometimes all you have are memories. That is when you focus on the present and future and all you have to be thankful for.

Metcon: Sorry for the personal story. This is my workout journal and also my personal journal when I need to write something down. Lol. This was a good metcon. Just some LISS (subbed for running and some BW stuff. Got it done.

Have a good day folks!

[shaneinga]

Great to see you able to get some skating in Trent.

Nice Metcon and thank you for sharing your story. You are right man, we are definitely getting old. You reminiscing on your own childhood feels a lot like mine and had me doing some of my own remembering of simpler times. I really feel like we grew up in one of the greatest of the last simple eras.

[PtReyesGreg]

Man that foot injury looked painful Trent. I"m glad to hear it's feeling a bit better now.

I hear you about feeling old when you see how much things have changed. When I go back to my hometown in Texas now I barely recognize it. When I was a kid it was mainly old ranch land, a few small neighborhoods and an old general store. Now it's a total suburbia with tons of people and strip centers everywhere. I guess things always change.

Nice workouts lately man. It's good to see you back to your 12,10, etc. rep standby. That seems to be your favorite programming.

[TM79]

Great to see you able to get some skating in Trent.

Nice Metcon and thank you for sharing your story. You are right man, we are definitely getting old. You reminiscing on your own childhood feels a lot like mine and had me doing some of my own remembering of simpler times. I really feel like we grew up in one of the greatest of the last simple eras.

Thanks Shane. That was more looking back at my early adulthood (more like juvenile delinquent) days. It pains me to recall how immature I was back then but still, that feeling of freedom and exploration is exhilarating to recall. And I absolutely miss those guys more than I can say... We really did grow up in the last, "pure" time in our history. As useful as the internet and social media is, it is also quickly ruining this country.

Man that foot injury looked painful Trent. I"m glad to hear it's feeling a bit better now.

I hear you about feeling old when you see how much things have changed. When I go back to my hometown in Texas now I barely recognize it. When I was a kid it was mainly old ranch land, a few small neighborhoods and an old general store. Now it's a total suburbia with tons of people and strip centers everywhere. I guess things always change.

Nice workouts lately man. It's good to see you back to your 12,10, etc. rep standby. That seems to be your favorite programming.

Thanks Greg. Yeah, the foot has scabbed over now so I feel that pain with every foot step. Ha ha.... Yeah, I bet the transformation of your hometown has been crazy to watch. I guess I was on the back end of that where we lived in places that had just been developed and were pretty new when we lived there. Now they are all declining. Thanks on the programming. I switched back to higher volume for two weeks after completing a cycle of 5-3-1. I'll take next week as a rest week and then run another cycle of 5-3-1 (followed by 2 weeks of higher reps).

[TM79]

BW: 176.6
Yesterday’s Output: 2,855
Yesterday’s Intake: 3,254
Surplus: 399

Wamrup: LISS – 15% Incline
1.5 Miles, 30:00, 396 Cals

Accessory
4 Rounds:
8 DB Front Squats (to bench), 2x40 lb
20 Alternating DB Bench, 40 lb
8 HG Pull-ups
8 GHD Sit-ups

Stats: 7:20, 90 Cals, 141 BPM

Comments: Took yesterday off because I had to get up early and work in Winston Salem all day. Unfortunately, I have to go back this morning so I’m out here extra bright and early. I only have time for some LISS and accessory so I will squeeze it in.

Accessory: Sh!t that was intense….

Have a good day folks!

[TM79]

BW: 176.8
Yesterday’s Output: 3,317 (Subtracted 100)
Yesterday’s Intake: 3,641
Surplus: 324

Conditioning: Distance Run. Outdoor, Paved
5 Miles, 43:57, 8:46 Pace, 667 Cals, 158 BPM

Comments: Man I swear, every time I take a week off from running that next run is a struggle. Especially after a long week. Got it done though. Decent pace and BPM.

That wraps up this cycle. Next week is a rest week. I’ll probably be out here doing some LISS and mobility work with maybe a metcon and/or run in there to keep the blood flowing. Sorry for my absence in the journals the last few days. It’s just been slammed at work. I’ll catch up soon. Hope you all have a great weekend!

[shaneinga]

2 solid workouts Trent.

Understand being busy with work!

I would have been happy with that pace on your run.

Have a great week. Don’t work to hard!

[TM79]

2 solid workouts Trent.

Understand being busy with work!

I would have been happy with that pace on your run.

Have a great week. Don’t work to hard!

Thanks brother. Yeah I love how everything has been insane up until I have a rest week and now work has calmed down...

[TM79]

BW: 179.2
Yesterday’s Output: 2,687
Yesterday’s Intake: 4,156
Surplus: 1,469 (ouch…)

Rest Week

LISS – 15% Incline
2.5 Miles, 50:00, 660 Cals

Comments: Safe to say I ate like crap yesterday for the superbowl. But boy were those Fritos and dip, hamburger, fries and cookie worth it. This is a rest week for me so I’m just burning some calories. When I got out here, the treadmill belt was scraping the edge when I turned it on so I had to look up how to adjust it. That took about half an hour. Hopefully it will be fine after that. I’ve had this thing for a long time now so I need to be thinking about doing some maintenance or getting a new one.

Hope you all have a good day!

[PtReyesGreg]

Nice LISS to burn off the Superbowl goodies Trent. Rest assured you weren't the only one that threw caution to the wind with snack food yesterday brother. The only difference is I purposely chose not to keep track of the calories...

[TM79]

Nice LISS to burn off the Superbowl goodies Trent. Rest assured you weren't the only one that threw caution to the wind with snack food yesterday brother. The only difference is I purposely chose not to keep track of the calories...

Ha ha ha! I almost did that but kind of wanted to see the damage so I counted them...

[TM79]

BW: 179.4
Yesterday’s Output: 3,300
Yesterday’s Intake: 2,985
Deficit: 315

LISS – 15% Incline
3 Miles, 1 Hour, 792 Cals

Comments: Not really digging the weight gain here. Did you know that a medium blizzard from Dairy Queen is 800 calories? That is how I know I live in a fallen world…

LISS: Just out here torching some calories as I clearly need it. I was typing proposals for work the whole time so my hands were “resting” on the shelf above the treadmill. After 2.5 miles I was finished and threw on my backpack and did the remaining half mile with about a 30 lb backpack. Then walked another 0.25 miles for good measure. Take that blizzard belly!

[shaneinga]

I didn't even weigh in after the super bowl. I don't need that kind of negativity in my life.

Fritos and dip are one of my favorite snacks as well, and it sounds like the rest of the food choices were solid! Good job on the torching the calories with the treadmill. Pretty sure adjusting those belts is something that is normal wear and tear so hopefully you won't need to be buying a new anytime soon.

[TM79]

I didn't even weigh in after the super bowl. I don't need that kind of negativity in my life.

Fritos and dip are one of my favorite snacks as well, and it sounds like the rest of the food choices were solid! Good job on the torching the calories with the treadmill. Pretty sure adjusting those belts is something that is normal wear and tear so hopefully you won't need to be buying a new anytime soon.

Ha ha, I don't blame you. Yeah you can't beat the Fritos and dip!

[TM79]

BW: 178.8
Yesterday’s Output: 3,630
Yesterday’s Intake: 3,071 (200 added for uncertainty)
Deficit: 559

LISS – 15% Incline
2.5 Miles, 50:00, 660 Cals

Comments: I was doing so good yesterday… Over 3 miles on the treadmill, skipped breakfast, had a somewhat light lunch, skated for an hour plus in the afternoon, and then my wife ordered fettucine alfredo for dinner… What happened to salmon and asparagus?

Winter Lamenting: Yesterday it reached 65 degrees in the afternoon. Me and the kids were outside just loving it. I was skating around the street and the kids played. That was the first warm-ish day we have had in a while and I finally remembered how alive I feel when it isn’t cold. Looks like we are back to cold today and then tomorrow we start a long stretch of cold and rainy days that will last all weekend and through most of next week. I have to say, I get why people move to Florida. As long as you’re OK with being drenched in sweat most of the year, during the winter months it is quite pleasant. I’m warming up to it…. (Pun intended)

LISS: Out here at 5:30AM this morning as I have manual labor at work today and we are starting a little earlier than usual. Just torching more calories.

Have a good day folks!

[TM79]

BW: 177.6
Yesterday’s Output: 3,818
Yesterday’s Intake: 3,331
Deficit: 487

LISS – 15% Incline
3 Miles, 60:00, 792 Cals

Comments: Long day yesterday. We were short a guy at the job site so the two of us worked extra hard. Nearly got to 4,000 calories burned. Still kind of tired this morning but out here to burn calories anyway. Getting close to 190 lbs really pissed me off so I’m trying to battle back now.

Have a good day folks!

[shaneinga]

I hear you on the winter blues. It is tough man. Especially since you really don't have the options we had before of taking everyone bowling or to a movie. I mean I guess you could still do these things but with Covid it makes it almost an unnecessary risk.

Solid work on the treadmill Trent. Hopefully you get your guy back soon so you and your team mate are not having to continue to carry his additional load for long.

I know it was a typo but you still have a good way to go before you hit 190.

[TM79]

I hear you on the winter blues. It is tough man. Especially since you really don't have the options we had before of taking everyone bowling or to a movie. I mean I guess you could still do these things but with Covid it makes it almost an unnecessary risk.

Solid work on the treadmill Trent. Hopefully you get your guy back soon so you and your team mate are not having to continue to carry his additional load for long.

I know it was a typo but you still have a good way to go before you hit 190.

Ha ha ha. 190? What is this? Last winter? Right you are.

[TM79]

BW: 176.6
Yesterday’s Output: 2,755
Yesterday’s Intake: 3,885
Surplus: 1,130

Conditioning: Treadmill Run, 3% Incline
4 Miles, 38:23, 9:35 Pace, 643 Cals, 630 Vertical Feet Gained

Cool Down: Treadmill Walk – 3% Incline
0.5 Miles, 10:00, 60 Cals

Comments: Ended up taking a rest day yesterday because I had to drive to Wilmington and back for work. I was exhausted going into that day and sure as hell was by the time I got back.

This weather just flat out sucks. It is 34 degrees and raining and is forecasted to be cold and raining almost all the way until next weekend. Actually running on the treadmill today for my distance cardio session. This is the first time I’ve put the incline back to nearly flat in a LONG time. Hell I wasn’t’ even sure it would go back down from 15%.

Run: Doesn’t read as very difficult but good Lord did that suck. The 3% incline is the kicker. Overall, that was approximately three times the vertical feet elevation gain per mile than my usual outdoor running course. The Apple Watch didn’t have a good tracking option for treadmill running so I just used an online calculator. I guarantee that my average BPM was probably 160+ so I am going to be feeling this one.

Have a good day folks!

[shaneinga]

Nice pace on that run Trent! Especially running uphill the whole way.

I hear you on the weather man. We are going crazy down here! My son is bouncing off the walls. LoL.

[TM79]

Nice pace on that run Trent! Especially running uphill the whole way.

I hear you on the weather man. We are going crazy down here! My son is bouncing off the walls. LoL.

Thanks Shane. Yeah man, this is straight up crazy weather. Hope it's gone soon.

[TM79]

BW: 179.4 ()
Yesterday’s Output: 2,551
Yesterday’s Intake: 3,362
Surplus: 811

Warmup: LISS – 15% Incline
1.25 Miles, 20:00, 330 Cals

5-3-1 Round 2 – Week 1

Box Squat
10x115
8x145
6x175
5x185
5x215
5+x240: 8 (Capped at 8. J/K )

Stats: 15:26, 102 Cals, 100 BPM

Bench
10x95
8x115
6x135
5x145
5x155
5+x175: 8

Stats: 12:04, 71 Cals, 89 BPM

Accessory
4 Rounds:
10 Goblet Squats, 80 lb
10 CGBP, 115 lb
10 CG Ring Rows
8 GHD Sit-ups

Stats: 11:00, 119 Cals, 126 BPM

Conditioning: Intervals/Sprints
4 Rounds:
12 Burpees
200-Meter LISS

Stats: 14:10, 176 Cals, 142 BPM

Comments: And that’s what cake and ice cream both days this weekend will get you… Also, I’ve taken two rest days each of the last two weeks which is probably good for you body but bad for losing weight. Today marks the first day of my second round of 5-3-1. I plan to run the usual three weeks of 5-3-1, followed by two weeks of bodybuilding (lower weight/higher volume), then a rest week. That should put me starting my next cycle around the first of April. Depending on how my body handles another cycle of going heavy, I will figure out where to go from there. The obvious goal will be to start shedding some pounds for summer. My goal weight is 175 and I have been hovering between 176 and 180 for the last few weeks. All of the rain has kept me inside a lot more than usual in the afternoon and evening so that is likely the culprit for the weight gain. I swear this has been the wettest winter that I can recall. Hopefully this rainy season goes away at some point and I can get back outside…

Box Squat: Threw in an extra quarter mile on that warmup to torch some additional calories. These squats felt pretty good.

Bench: Solid.

Accessory: Went ahead and got this in today since I have some extra time this morning. Those Goblet squats were done with a very wide stance and I picked up two 40 lb dumbbells. These were probably more of a mixture of DB Sumo Deadlifts and Goblet Squats.

Burpees/LISS: Those always hit hard on a Monday. Got ‘em done though.

Man, that was a long session. I’ve been out here for almost two hours. Working from home has its advantages… I also got caught up in watching the recap of the Daytona 500 so that took a while between sets and exercises. Have a good day folks!