TM's Training Journal/Torture Log

[TM79]

Strong lifts my brother... I see you also do 5K running. For today's workout, looks like you did some LISS exercise on the treadmill. Hope things continue to go well for you and look forward to seeing your continued progress.

Thanks for stopping by. I try to run, but my body doesn't like it that much anymore. Ha ha... The LISS is a good lower impact option and great calorie burner. I'll have to check out your journal. Thanks again for stopping by.

Oh, yeah, those sets of 10 really do get the nutrients pumping through your muscles! Really is a good set of workouts, Trent.

Thanks Dave!

[TM79]

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

Time: 10:28

Accessory
4 Rounds:
10 Ring Push-ups, Torso Parallel with Ground
8 Ring Rows, Torso Parallel with Ground
15 KB Swings, 40 lb
12 Back Extensions

Time: 7:44

Conditioning: Metcon
For time:
50 dumbbell deadlifts , 40 lb
50 sit-ups
50 box step-ups holding a 25 lb plate
50 DB Ground to Overheads, 30 lb

Post time: 13:40

Comments: I opened the garage door to let some fresh air in but man, all it did was fill the garage up with 100% humid, hot air. Probably should have just left it down. Ha ha… Let’s go.

Hex Deads: This is like lifting in a sauna. Got ‘em done.

Accessory: Good combo.

Metcon: Man, that sucked. It didn’t look bad on paper but in a sauna that was a massive PITA. Got it done though.

Have a good day!

[shaneinga]

Sauna deadlifts for the win Trent!

The humidity is ridiculous here as well.

Great job knocking that one out. Try to stay cool up there.

[TM79]

Sauna deadlifts for the win Trent!

The humidity is ridiculous here as well.

Great job knocking that one out. Try to stay cool up there.

Thanks Shane. Yeah, the windows are covered in dew this morning here. It feels like Florida out there... Keeping the door shut this morning. LOL.

[TM79]

Old Treadmill Walkee – 15% Incline
2 Miles, 39:22, 561 Calories, 1,563’ Elevation Gain

Comments: Definitely tired today after a long day yesterday. I stopped on the way home from Winston and did about a mile and a half hike on a very rugged trail that is not an official (upkept) trail along the Haw River. It felt good to get some adventure in but there was a rocky gorge on one side and a river on the other so there was no way to get out if something happened. So that was constantly on my mind. I would have felt better had I been armed so I kept it to a short hike. Still managed to shave off a pound and a half and am almost back under 180 again so time to torch some more calories…

Treadmill Walkee: Torched some calories. Done.

The Apple Watch should be here next week so I’m looking forward to getting a more accurate calorie count each day, and its always fun to have a new gadget. Have a good day folks!

[Cantplankwell]

Its good to know that I am not the only one out there suffering in the garage in the heat. Dont know what your temps are but here its like 90F (over a hundred with humidity factored in), whcih we just cant get used to. So working out at 530am is the only choice right now, then its around 80 or so, but still sweaty. Good thing about this is I can skip the cardio for warm up if I am in a hurry.

I dont run much either anymore, I prefer a walk,If I had the budget right now I would probably get a weight vest and rock that, or one of those fancy goruck packs. There is not really any nice nature areas nearby here so its all urban trekking.

Good luck on the wieght loss, suffering along with that as well, just half heartedly tho.

Stay safe Trent.

[TM79]

Its good to know that I am not the only one out there suffering in the garage in the heat. Dont know what your temps are but here its like 90F (over a hundred with humidity factored in), whcih we just cant get used to. So working out at 530am is the only choice right now, then its around 80 or so, but still sweaty. Good thing about this is I can skip the cardio for warm up if I am in a hurry.

I dont run much either anymore, I prefer a walk,If I had the budget right now I would probably get a weight vest and rock that, or one of those fancy goruck packs. There is not really any nice nature areas nearby here so its all urban trekking.

Good luck on the wieght loss, suffering along with that as well, just half heartedly tho.

Stay safe Trent.

Yeah, the heat is brutal. I kind of like it though once I get used to it. Getting used to it, as you mentioned, is very difficult though. Walking, especially uphill, is a great calorie burner. I think it may also be a sign that I'm getting old. Since old folks are the ones that walk... I always thought they were lazy, but now I know that they just walk because their bodies are breaking down and that's all they can do.

I had no idea that it got that hot up there? I thought summertime highs were in the 80's at best? Man, try to stay cool brother!

[TM79]

Conditioning: Distance Run. Outdoor, Paved
5 Miles, 45:15, 9:03 Pace, 629 Calories

Comments: Fairly hot and very humid for that one. Got it done and I’m happy with that pace. This is one of those runs that make the Fall runs seem like a piece of cake.

Have a good day!

[shaneinga]

Nice run Trent! That’s a solid pace man especially for the distance.

Have a great weekend.

[TM79]

Nice run Trent! That’s a solid pace man especially for the distance.

Have a great weekend.

Thanks brother. Hope you and yours have a great weekend as well!

[TM79]

Box Squat
Work up to a heavy set of 6 reps.
10x135
8x165
6x185
6x205
6x225

Time: 13:03

(Superset)
Bench
Work up to a heavy set of 6 reps.
10x145
8x165
6x185
6x195
4x205

Barbell Rows
Work up to a heavy set of 6 reps.
10x135
8x145
6x155
6x165
6x175

Time: 18:07

Accessory
2 Rounds:
8 Paused Ring Dips
8 Paused Ring Rows
20 Alternating Lunges
10 Barbell Curls, 65 lb
14 Push-ups on the Barbell
12 GHD Sit-ups

Time: 8:13

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

Comments: Thunderstorms woke me up around 3:00AM and I never slept a whole lot after that, so I’m dragging for this one.

Box Squat: I got sun burned yesterday at the pool and that is a new level of difficulty doing squats with a sun burn. Not fun…

Bench: Diet blues going on here. It doesn’t help that I haven’t really done fewer than 8 reps in two months or so.

Rows: First time doing heavyish barbell rows in a few years as they usually hurt my back. No way I could do that lift every week. That set at 175 was not pretty though.

Accessory: Different approach than the usual lineup. I like it.

KB/Walk: Thought of you during this Shane. 100 KB swings is plenty for this cowboy.

Have a good day folks!

[shaneinga]

Sun burned squats on a short nights sleep sounds like a blast Trent. Sign me up.

Good work knocking that one out. I agree on the BB rows. They are a great exercise but very taxing. Those bench numbers look good to me. Like you said, dieting is tough on pressing movements.

Kick azz on those swings Trent! Nice work knocking those out after all that work before it.

[TM79]

Conditioning: Metcon

Complete as many rounds as possible in 20 minutes of the following using 30 lb dumbbells:
5 strict weighted pull-ups, 30 lb
10 weighted sit-ups, 30 lb
15 dumbbell squats, 2x30 lb

Post rounds completed: 8

Comments: Worked in the crawlspace for a while yesterday evening and then had to cram in some work stuff late last night so I’m tired today. Going to get a metcon in anyway.

Metcon: I don’t know about y’all, but I’ve never been that good at doing pull-ups with a dumbbell between my thighs. Maybe it’s a byproduct of having chicken legs, but that is a PITA. Got it done though. The weighted sit-ups were the killer in that one. I held the DB behind my head as much as I could and that definitely made it rough.

Have a good day!

[PtReyesGreg]

Tough looking Metcon today Trent. Way to get it done!

I was never good at holding a dumbbell between my legs either. I used to just throw the dumbbell in a back pack and put that on.

[TM79]

Tough looking Metcon today Trent. Way to get it done!

I was never good at holding a dumbbell between my legs either. I used to just throw the dumbbell in a back pack and put that on.

Thanks Greg. Yep, I wanted to do that but the situps wouldn't allow me to use a back pack. Oh well...

[TM79]

(Partial Overlapping Superset)

Hex Deads
Work up to a heavy set of 6 reps.
10x165
8x185
6x205
6x225
6x245

Overhead Press
Work up to a heavy set of 6 reps.
10x75
8x85
6x95
6x105
6x115

Pull-ups
Work up to a heavy set of 6 reps.
10xBW
8xBW
6xBW+10
6xBW+20
6xBW+30

Stats: 18:53, 116 Cals, 118 Avg HR

Accessory
4 Rounds:
8 Arnold Press, 30 lb DB
8 BB Rows, 115 lb
8 SLDL, 115 lb
10 Back Extensions

Stats: 8:22, 73 Cals, 139 Avg HR

Conditioning: Metcon

12-9-6 reps for time of:
Dumbbell front squats, 2x30 lb
Strict pull-ups
Strict ring dips
GHD Sit-ups

Post time: 8:53, 71 Cals, 135 Avg HR

Comments: Didn’t sleep well last night but I’m out here anyway.

The Apple watch arrived yesterday and as the online reviews mentioned, it has its plusses and minuses. The Garmin was more geared toward fitness but I can do much more stuff overall with the Apple watch and it operates seamlessly with my phone. Once I activate the cellular function it can almost replace my phone other than web browsing, maps and social media, etc. Fitness wise, it doesn’t measure breathing, oxygen level and doesn’t give you a body score the way the Garmin did, but it does offer fitness tracking for most activities. I used Map My Run to measure my walk last night and it did great, even integrating heart rate, cadence, etc. I’m not sure what app to use to attempt to track my workouts, if any, but might try something and see how it goes.

Hex Deads: I went a little lighter on deads than I was originally planning to. Probably a good call since I haven’t really gone heavy on this lift in two months or more. My plan is to go heavier next week so this will be a good way to build up to that.

OHP/Pull-ups: These all felt pretty good. I used Map My Run to measure these stats.

Accessory: Good stuff.

Metcon: Done.

Have a good day!

[shaneinga]

I ninja posted you yesterday but good job on those KB swings Trent.

Yesterday's metcon looked like a good one and definitely would get the job done for raising the heart rate. I have never been strong enough to need to add weight to my pull ups so I don't have any real experienced advice on those but I will say I have seen people do them while holding the DB between their feet before. I guess it would depend on the style of DB whether that would work or not.

Nice deads today and great job on the weighted pull ups.

Not sure on the apple watch. I think a pretty popular app that people like is Endomono. I downloaded it and it looks like you can track all kinds of workouts on it.

[GrouchyUSMC]

Great work Trent, some tough looking workouts lately.

Gotta get yourself a ruck to throw the dumbbell in for weighted pull-ups!

[RT1957]

strong week of work Trent..I'm glad I've never lived where the humidity is high. I don't think I could handle it. My old gym garage during the summer could get really hot but the humidity there was generally in the 30's or 40% range...occasionally we'd get some muggy weather but not like you get down there. Sauna deadz...LOL

I like that 10 8 6 6 4 rep scheme!!

[Cantplankwell]

Conditioning: Metcon

Complete as many rounds as possible in 20 minutes of the following using 30 lb dumbbells:
5 strict weighted pull-ups, 30 lb
10 weighted sit-ups, 30 lb
15 dumbbell squats, 2x30 lb

Post rounds completed: 8

Comments: Worked in the crawlspace for a while yesterday evening and then had to cram in some work stuff late last night so I’m tired today. Going to get a metcon in anyway.

Metcon: I don’t know about y’all, but I’ve never been that good at doing pull-ups with a dumbbell between my thighs. Maybe it’s a byproduct of having chicken legs, but that is a PITA. Got it done though. The weighted sit-ups were the killer in that one. I held the DB behind my head as much as I could and that definitely made it rough.

Have a good day!

If you asked me this looks like a lot of really hard work, especially if you do that workout in a crawlspace.....hitting your head on the rafters.

Just kidding!...super strong work there

I hope to hit pullups some day, for some reason pull ups and chins are my slowest progressing excercises...from me having having a chicken upper body I suppose, I need to lose more weight I guess.

Have a good day Trent

[TM79]

I ninja posted you yesterday but good job on those KB swings Trent.

Yesterday's metcon looked like a good one and definitely would get the job done for raising the heart rate. I have never been strong enough to need to add weight to my pull ups so I don't have any real experienced advice on those but I will say I have seen people do them while holding the DB between their feet before. I guess it would depend on the style of DB whether that would work or not.

Nice deads today and great job on the weighted pull ups.

Not sure on the apple watch. I think a pretty popular app that people like is Endomono. I downloaded it and it looks like you can track all kinds of workouts on it.

Ha ha, yes you did ninja post. Just saw that. Thanks on the KB. I just do them with a dumbbell, which isn't very comfortable but gets the job done. No worries on the weighted pull-ups. You have added weight built in. Little girly men like me have to add weight to try and keep up with you hosses.

Great work Trent, some tough looking workouts lately.

Gotta get yourself a ruck to throw the dumbbell in for weighted pull-ups!

Thanks grouchy!

[TM79]

strong week of work Trent..I'm glad I've never lived where the humidity is high. I don't think I could handle it. My old gym garage during the summer could get really hot but the humidity there was generally in the 30's or 40% range...occasionally we'd get some muggy weather but not like you get down there. Sauna deadz...LOL

I like that 10 8 6 6 4 rep scheme!!

Yeah, the sauna effect ads some difficulty, that's for sure. That's why whenever the Spring or Fall rolls around the humidity drops I don't even know what to do with myself.

[TM79]

If you asked me this looks like a lot of really hard work, especially if you do that workout in a crawlspace.....hitting your head on the rafters.

Just kidding!...super strong work there

I hope to hit pullups some day, for some reason pull ups and chins are my slowest progressing excercises...from me having having a chicken upper body I suppose, I need to lose more weight I guess.

Have a good day Trent

Ha ha, crawlspace work is awful. Our kitchen is being infiltrated by ants right now and I swear I can't figure out how they're getting in so I was down there pulling out insulation and spray foaming the plumbing and electrical penetrations as well as caulking some of the butt joints in the sub floor. Still the ants are all over the place... Might just need to call a pest control guy...

[TM79]

Conditioning: Old Treadmill Walkee – 15% Incline
2 Miles, 39:55, 540 Calories, 1,557’ Elevation Gain

Comments: I woke up with what feels like a mild outside ankle sprain on my left ankle. That is presumably from the pool yesterday evening. I was in the shallow end carrying my daughter around on my back and given how shallow it was, I was probably hunched down really low and probably hyper extended it. Still, I might try and see how the treadmill goes. I set my Apple Watch daily activity goals for:

680 calories
30 minutes of exercise
12 hours of standing

Yesterday I did the following:
965 calories
90 minutes of exercise
16 hours of standing

The evening at the pool really helped with the extra. I would have my daughter throw her “pool rings” all over the pool and I would have to swim underwater to get them and couldn’t come up for air until I got them all. That was some good exercise. Eventually we moved to the deep end and I would swim down and get them there. Fun stuff.

Treadmill: Ankle ended up feeling halfway decent for this after about a quarter mile. Got it done. Map My Run app doesn’t do a very good job of measuring an incline treadmill walk evidently. It estimated that I did 1.5 miles and only burned 243 calories.

[shaneinga]

Solid treadmill session Trent. That is cool the apple watch will track standing minutes. 16 hours on your feet is impressive in it's own right.

[TM79]

Solid treadmill session Trent. That is cool the apple watch will track standing minutes. 16 hours on your feet is impressive in it's own right.

Thanks brother. Yeah, I think that thing thinks I'm standing a lot more than I am. I spent a lot of hours at the desk yesterday and it said I stood all day. Ha ha ha...

[TM79]

************************************************** ************************************************** ************************************************** ************
Ankle: Although it felt pretty decent yesterday morning and most of the day, by last night, it hurt pretty bad just to put weight on it. I guess this is similar to my ankle injury from November. The pain seems to be in the joint itself with quite a bit of pain on the bottom of my heel and some swelling. Advil helps some and it does loosen up a bit when I walk around on it for a while but when I get up from sitting or lying down it is very painful. Looking back in my journal, it looks like it took nearly a month and a half for me to really get back in the swing of things after the last time this happened. I am really hoping for a quicker recovery this time. It looks like for the time being, I will have to stop doing squats and deads, as well as running. I will try my best to swim a lot and do some well-planned metcons to burn calories. Man, this is a massive PITA as I was finally getting into “summer shape” as I had gotten pretty used to the heat and humidity. Additionally, and ironically, I just saw my lowest weight of the year this morning on the scale: 177. Some how, some way, I have to keep the weight loss going...

[shaneinga]

Sorry to hear about your foot Trent.

I know swimming kicks my azz when I do actually try to use it as a workout.

Get your diet set up and you should still be able to drop some pounds even without the added running. I know you enjoy running though that sucks you can’t do it for awhile.

Hopefully it heals more quickly than last time.

[TM79]

Sorry to hear about your foot Trent.

I know swimming kicks my azz when I do actually try to use it as a workout.

Get your diet set up and you should still be able to drop some pounds even without the added running. I know you enjoy running though that sucks you can’t do it for awhile.

Hopefully it heals more quickly than last time.

Thanks brother. I was pretty shocked to wake up this morning and I preemptively cringed as I set that foot onto the floor, expecting the same debilitating pain that I had yesterday. But I was surprised to feel a much milder pain instead. That is a very welcome thing that hopefully indicates this thing may heal quicker than I was anticipating. Time to not be stupid and push it too hard while I recover. No running this morning. I thought about doing some swimming, slow uphill treadmill walking or an ankle friendly metcon. Or maybe a combination of the three. From a calorie burning perspective, I seem to remember that swimming burns far less calories over time than running (which is really surprising ), so I may elect to do a metcon/treadmill walk combo instead and maybe swim later if we go to the pool.

[TM79]

Conditioning: Swim (Pool)
1 (True) Mile (70 Laps), 33:50, ~350 Calories*

Comments: Man, that was rough. First time swimming laps in probably 5 years. I felt pretty good but those last 20 laps or so were rough… All these families with kids were out there frolicking around and here I am just barreling ahead, trying not to look like I was about to die. Ha ha….

*Accidentally set my watch for Open Water Swim and it said that I only went 0.44 miles. Not sure why it would be that far off either way… I did 70 laps in a 25-yard pool. I based my calories off of an online calculator for someone 178 pounds swimming that distance. My watch said I burned 395 calories. Dunno…

Have a good weekend!