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  1. #4831
    Still Pounding! TM79's Avatar
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    Well, I've given it some thought and with Shane now off the forum and Greg rarely posting, I guess it's time for me to move on from here. The purpose of posting here was to see what others were doing in the gym, get ideas, share ideas, etc. I thought back to a few years ago when many more people were active here and I am very thankful for those times, and consider many of those folks to be friends. For some reason, all of them seem to have moved on from here, and if I'm merely posting my sessions to an empty room, it becomes an unnecessary step in my already busy schedule. If anyone reading this has moved on to a more active forum, I'd love to know where. If you are training at home/on your own, it is important to stay connected in some way in order to remain accountable, share ideas, etc. I hate to think of going on without that, but maybe that's just the way it is. Anyway, it has been fun and I wish you all the best. Take care!
    Last edited by TM79; 04-07-2021 at 04:44 PM.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
    Galatians 2:20
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  2. #4832
    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    Well, I've given it some thought and with Shane now off the forum and Greg rarely posting, I guess it's time for me to move on from here. The purpose of posting here was to see what others were doing in the gym, get ideas, share ideas, etc. I thought back to a few years ago when many more people were active here and I am very thankful for those times, and consider many of those folks to be friends. For some reason, all of them seem to have moved on from here, and if I'm merely posting my sessions to an empty room, it becomes an unnecessary step in my already busy schedule. If anyone reading this has moved on to a more active forum, I'd love to know where. If you are training at home/on your own, it is important to stay connected in some way in order to remain accountable, share ideas, etc. I hate to think of going on without that, but maybe that's just the way it is. Anyway, it has been fun and I wish you all the best. Take care!
    Hey Trent, I'm sorry things have gotten so sparse around here. I just posted a catch-up post a little while ago, but like you and Shane I've been super busy lately. It's hard to juggle everything and find the time to post. I plan to keep on posting here at least twice a week...more if I have time.

    I too remember fondly how it was when I was first posting on here. It was definitely a more vibrant community then and I miss it too.

    I hope you still post on here when you can so I can see what you're up to with your training. If not, though, I'll just keep up with you on IG.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    IG: @greg_slavin
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  3. #4833
    Still Pounding! TM79's Avatar
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    Originally Posted by PtReyesGreg View Post
    Hey Trent, I'm sorry things have gotten so sparse around here. I just posted a catch-up post a little while ago, but like you and Shane I've been super busy lately. It's hard to juggle everything and find the time to post. I plan to keep on posting here at least twice a week...more if I have time.

    I too remember fondly how it was when I was first posting on here. It was definitely a more vibrant community then and I miss it too.

    I hope you still post on here when you can so I can see what you're up to with your training. If not, though, I'll just keep up with you on IG.
    Hey Greg. Understood. Things are busy for everyone right now. I would hate to turn my back on this place as it has been awesome for the past half a decade. I've trained every day this week so far and since I stopped posting in here I barely wrote any comments. Lol. If you're still around then I might try to do what you're doing and post once or twice per week. I do genuinely enjoy reading what you and Shane are up to. I haven't had a lot of time lately to read what some of the other, newer folks are doing, but maybe I should check some of them out too. It does feel strange to just train and not say a word about it to anyone. I've gotten tons of ideas from you guys over the years and don't want to cut off those communication channels. So I guess I'll do some catch up posts like you're doing and hopefully Shane joins us again at some point. I'll try to see if any of the newer folks are having fun as well. Good to hear form you Greg.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  4. #4834
    Still Pounding! TM79's Avatar
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    This week's sessions so far:

    4/5/21

    BW: 174.8
    Yesterday’s Output: 2,938
    Yesterday’s Intake: 3,249
    Surplus: 311

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

    Work up to 3 sets of 10 at RPE 6, 7, 8.
    Box Squat
    10x115
    10x135
    10x145
    10x165
    10x185

    Bench
    10x115
    10x135
    10x145
    10x155

    Stats: 19:45, 126 Cals, 99 BPM

    Out of time


    4/6/21

    BW: 176.4
    Yesterday’s Output: 3,600
    Yesterday’s Intake: 2,732
    Deficit: 868

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


    4/7/21

    BW: 176.4
    Yesterday’s Output: 3,489
    Yesterday’s Intake: 3,215
    Deficit: 274

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

    Work up to 3 sets of 10 at RPE 6, 7, 8.
    (Superset)

    Hex Deads
    10x145
    10x165
    10x185
    10x205

    Overhead Press
    10x65
    10x75
    10x85
    10x95

    Pull-ups
    10xBW
    10xBW
    10xBW
    10xBW

    Stats: 21:11, 144 Cals, 103 BPM

    Accessory
    4 Rounds:
    8 RDL’s, 115 lb
    8 Rows, 115 lb
    8 Arnold Press, 30 lb
    8 Back Extensions holding a 10 lb plate

    Stats: 10:44, 113 Cals, 121 BPM

    Conditioning: Metcon

    Complete as many rounds as possible in 12 minutes of:
    4 shoulder presses
    8 sumo deadlift high pulls
    12 front squats

    ♂ 65 lb.

    Stats: 5 Rounds, 116 Cals, 115 BPM

    This week I started a new cycle. 531 has been hurting my lower back so I decided to move on from that in favor of lower weight/higher volume. Instead, I've decided to shoot for a certain RPE range (6, 7, 8 on working sets) and might try to mix that up somewhat, within a lower weight/higher volume cycle. I might also mix in some heavier weight/lower volume weeks too. That's the news for now.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  5. #4835
    Registered User PtReyesGreg's Avatar
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    I'm glad you decided to post again Trent. It does feel weird not to post about the workouts LOL. I'm definitely going to try to be more involved here.

    Good looking workout today. I like your idea about hitting higher RPEs but within a higher rep/lower weight framework. I think that's probably a recipe for longevity. Lifting heavy all the time is definitely tough on the body. It looks like your workout worked well with the new framework with all those sets of 10.

    With that Accessory circuit and metcon it definitely looks like you got some full body work in. I'll bet the shoulders and back in particular got some great work there.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  6. #4836
    Still Pounding! TM79's Avatar
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    Originally Posted by PtReyesGreg View Post
    I'm glad you decided to post again Trent. It does feel weird not to post about the workouts LOL. I'm definitely going to try to be more involved here.

    Good looking workout today. I like your idea about hitting higher RPEs but within a higher rep/lower weight framework. I think that's probably a recipe for longevity. Lifting heavy all the time is definitely tough on the body. It looks like your workout worked well with the new framework with all those sets of 10.

    With that Accessory circuit and metcon it definitely looks like you got some full body work in. I'll bet the shoulders and back in particular got some great work there.
    Thanks Greg. Honestly, I don't know that it differs that much from my old program that I was doing a few months ago, but it gave me something to think about. I might mix in some higher weight/lower rep work too. I did like that about 531 and it would be good to shock the system. I may not go quite as heavy though.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  7. #4837
    Still Pounding! TM79's Avatar
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    4/8/21

    BW: 177.0 (Drank water before weighing in)
    Yesterday’s Output: 3,459
    Yesterday’s Intake: 3,360
    Deficit: 99

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

    Conditioning: Metcon

    2 rounds for time of:
    LISS 200 meters
    20 knees-to-elbows
    LISS 200 meters
    20 clean & press, 65 lb

    Stats: 18:08, 220 Cals, 137 BPM

    Comments: This session was done on about 4 hours of sleep.

    4/9/21

    BW: 174.0
    Yesterday’s Output: 3,537
    Yesterday’s Intake: 2,843
    Deficit: 694

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

    Accessory

    For Time:
    5 DB Bench, 30 lb
    5 DB Hammer Curls, 30 lb
    5 Goblet Squats, 40 lb
    10 Pushups
    10 Barbell Curls, 35 lb
    10 Air Squats
    10 DB Bench, 30 lb
    10 DB Hammer Curls, 30 lb
    10 Goblet Squats, 40 lb
    20 Pushups
    20 Barbell Curls, 35 lb
    20 Air Squats
    20 DB Bench, 30 lb
    20 DB Hammer Curls, 30 lb
    20 Goblet Squats, 40 lb
    40 Pushups
    40 Barbell Curls, 35 lb
    40 Air Squats

    Stats: 14:00, 151 Cals, 132 BPM

    Comments: Dan Bailey posted a similar circuit yesterday on IG. He was doing banded bicep curls and tricep extensions for the higher rep sets. I don’t have a band so I subbed push-ups and curls with an empty curl bar. Also, I threw in some Goblets and Air Squats to get some leg work in. Dan actually went up to reps of 40/80 but he is not human. This was a tough one. I got through all sets unbroken until the sets of 40, which were all pretty much 30+10.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  8. #4838
    Registered User PtReyesGreg's Avatar
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    Wow Trent, that was one heck of an Accessory circuit today! That is a TON of work to get done in 14 minutes. I can imagine how those final sets of 40 must've been brutal.

    That's full on Monster-Mode there brother.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  9. #4839
    Still Pounding! TM79's Avatar
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    Originally Posted by PtReyesGreg View Post
    Wow Trent, that was one heck of an Accessory circuit today! That is a TON of work to get done in 14 minutes. I can imagine how those final sets of 40 must've been brutal.

    That's full on Monster-Mode there brother.
    Ha ha, thanks Greg. That was a lot of fun man. I'd like to throw something like that in there every week if possible.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
    Galatians 2:20
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  10. #4840
    Still Pounding! TM79's Avatar
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    4/10/21

    BW: 176.0
    Yesterday’s Output: 3,540
    Yesterday’s Intake: 3,277
    Deficit: 263

    Conditioning: Distance Run. Outdoor, Paved
    5 Miles, 40:34, 8:06 Pace, 658 Cals, 164 BPM

    Comments: 10 seconds slower than last week. Arghh!!!!!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
    Galatians 2:20
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  11. #4841
    Registered User PtReyesGreg's Avatar
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    Nice run the other day Trent! I'd take those pace numbers any day of the week...heck I'd just like to run 5 miles LOL!

    Seriously though, nice job man.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  12. #4842
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    Originally Posted by PtReyesGreg View Post
    Nice run the other day Trent! I'd take those pace numbers any day of the week...heck I'd just like to run 5 miles LOL!

    Seriously though, nice job man.
    Ha ha, thanks Greg. You'll be back at it soon enough!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
    Galatians 2:20
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  13. #4843
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    I'd kill to run five miles in 40 minutes. LOL
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

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  14. #4844
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    Originally Posted by Marius_Ursus View Post
    I'd kill to run five miles in 40 minutes. LOL
    Just get that hip fixed and you'll be back at it in no time!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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    4/12/21
    BW: 175.0
    Yesterday’s Output: 2,766
    Yesterdays’ Intake: 3,309
    Net: +603

    Warmup: LISS – 15% Incline
    1.25 Mile, 25:00, 330 Cals

    Box Squat
    10x115
    8x145
    6x175
    6x195
    6x215
    6x235

    Bench
    10x95
    8x115
    6x135
    6x155
    6x165
    6x175

    Stats: 33:12, 210 Cals, 94 BPM

    Conditioning: Intervals/Sprints
    2 Rounds:
    25 KB Swings, 40 lb
    200 Meter LISS

    Stats: 7:20, 78 Cals, 125 BPM


    4/13/21
    BW: 175.8
    Yesterday’s Output: 3,302
    Yesterdays’ Intake: 3,240
    Net: -62

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

    (Superset)
    Hex Deads
    10x135
    8x165
    6x185
    6x205
    6x225
    6x245

    Overhead Press
    10x55
    8x65
    6x75
    6x85
    6x95
    6x105

    Pull-ups
    10xBW
    8xBW
    6xBW+10
    6xBW+20
    6xBW+25

    Stats: 25:15, 181 Cals, 108 BPM

    Accessory
    4 Rounds:
    8 Snatch Grip Deads, 115 lb
    8 Yates Rows, 115 lb
    8 DB OHP, 30 lb
    8 Back Extensions holding a 10 lb plate

    Stats: 7:40, 92 Cals, 137 BPM

    Conditioning: Metcon

    Complete as many rounds as possible in 8 minutes of:
    8 G2OH’s, Alternating, 40 lb DB
    10 box step overs

    Stats: 5 Rounds, 91 Cals, 137 BPM


    Comments: On Sunday, I put together a spreadsheet in which I used the approximate percentages (of training 1RM) from 5-3-1 and then applied similar percentages to different reps ranges (from 12-2). This week I am going to do reps of 6, 6, 6, (similar to 5, 5, 5 in 5-3-1). Next week I may switch back to higher volume and then come back to a heavier week the following week, etc. That week might have a rep scheme similar to 5-3-1 but I may do 8-6-4 instead, etc. My knees have been sore the last few days, presumably from the faster paced run (more impact, etc.). Getting through squats sucked. And those snatch grip deads, while light in weight, absolutely smoked my lower back. Getting old sucks...
    Last edited by TM79; 04-13-2021 at 10:15 AM.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  16. #4846
    Bammed Marius_Ursus's Avatar
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    Higher volume next week? That volume you're doing this week looks pretty big to me already. How much time does your training typically take on a day like today?

    Snatch grip deads are brutal. I always feel them in my teres muscles.
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

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  17. #4847
    Still Pounding! TM79's Avatar
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    Originally Posted by Marius_Ursus View Post
    Higher volume next week? That volume you're doing this week looks pretty big to me already. How much time does your training typically take on a day like today?

    Snatch grip deads are brutal. I always feel them in my teres muscles.
    Ha ha, yes. Or more appropriately, higher reps/lower weight. Typically, my sessions last between 1 hour - 1.5 hours. That is mainly due to the addition of LISS, which takes 20-30 minutes. Otherwise, these sessions would easily be under an hour. I try to move pretty quickly and superset everything that I can. That adds a conditioning component to it. In the evening, I try to ride my skateboard out in the street with the kids to burn some more calories, and also typically take the stairs at work to do inspections, as opposed to the elevator. All of that usually puts the calorie burn between 3,000 - 4,000 per day so I can be less stringent with my diet.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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    4/15/21

    BW: 176.4
    Yesterday’s Output: 3,623
    Yesterdays’ Intake: 3,318
    Net: -303

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

    Conditioning: Metcon

    (Double) Helen
    6 rounds for time of:
    Run 400 meters
    21 kettlebell swings
    12 pull-ups

    Stats: 27:47, 362 Cals, 145 BPM




    4/14/21

    BW: 173.4
    Yesterday’s Output: 3,320
    Yesterdays’ Intake: 2,324
    Net: -996

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

    10-Minute Whole Body Stretching/Mobility


    Metcon: The sun is coming up earlier so I did the 400’s outside in the street. Beautiful cool morning. That metcon was harder than I remember it. Especially doing it twice.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
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  19. #4849
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    4/17/21

    BW: 174.8
    Yesterday’s Output: 3,544
    Yesterdays’ Intake: 3,268
    Net: -276

    Conditioning: Distance Run. Outdoor, Paved
    5 Miles, 40:52, 8:10 Pace, 658 Cals, 161 BPM




    4/16/21

    BW: 176.2
    Yesterday’s Output: 3,697
    Yesterdays’ Intake: 3,522
    Net: -175

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

    Accessory
    4 Rounds:
    8 Goblet Squats, 80 lb
    8 CGBP, 115 lb
    8 CG Ring Rows
    8 Toes to Bar

    Stats: 8:45, 94 Cals, 123 BPM

    Comments: 18 seconds slower than last week, so 28 seconds slower than two weeks ago. That’s OK though. I felt like crap for this. Either the pollen is getting to me or maybe I’m fighting off a cold or something. Decent pace for feeling like that.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
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  20. #4850
    Registered User PtReyesGreg's Avatar
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    Nice looking work Trent. Sorry to hear you're not feeling well. Pollen's been bad here too. That can really make you feel like crap.

    That 5 mile run looked like it was great. I'm always jealous of your pace.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  21. #4851
    Still Pounding! TM79's Avatar
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    Originally Posted by PtReyesGreg View Post
    Nice looking work Trent. Sorry to hear you're not feeling well. Pollen's been bad here too. That can really make you feel like crap.

    That 5 mile run looked like it was great. I'm always jealous of your pace.
    Thanks Greg. Yeah, not sure what it is. Still feeling somewhat rough 5 days later but better than Saturday. Our son has had a fever off and on since Saturday so I might be fighting that. I have developed a very slight cough too. Hopefully it goes away soon.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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  22. #4852
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    4/21/21

    BW: 176.2
    Yesterday’s Output: 3,476
    Yesterdays’ Intake: 2,918
    Net: -558

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

    10-Minute Whole Body Mobility




    4/20/21

    BW: 175.0
    Yesterday’s Output: 3,338
    Yesterdays’ Intake: 3,250
    Net: -88

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

    (Superset)
    Hex Deads
    12x145
    12x165
    12x185

    Overhead Press
    12x55
    12x65
    12x75

    Pull-ups
    12xBW
    12xBW
    12xBW

    Stats: 16:05, 117 Cals, 105 BPM

    Accessory
    4 Rounds:
    6 Glute Ham Raises
    6 Arnold Press, 40 lb DBs
    6 Paused HG Pull-ups
    6 Back Extensions holding 25 lb plate

    Stats: 10:20, 106 Cals, 120 BPM

    Conditioning: Metcon

    Complete as many rounds as possible in 12 minutes of:
    10 Pull-ups
    20 Push-ups
    30 Squats

    Stats: 5 Rounds in 12:05, 114 Cals, 112 BPM




    4/19/21

    BW: 174.4
    Yesterday’s Output: 2,896
    Yesterdays’ Intake: 2,773
    Net: -123

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

    Box Squat
    12x115
    12x135
    12x155

    Bench
    12x115
    12x135
    12x155

    Stats: 16:45, 107 Cals, 100 BPM

    Conditioning: Intervals, Sprints
    2 Rounds:
    5 Burpees + 5 Body Blasters
    200-Meter LISS

    Stats: 7:58, 98 Cals, 141 BPM



    Comments: Feel like I've been fighting something since Saturday. I've mainly felt more tired than usual and have a very slight upper respiratory irritation. My wife and daughter have the same thing going on too and my son has had a fever off and on for a few days. So far we haven't taken him to the pediatrician and none of us have been tested for covid. If his fever comes back today we will take him in. And if I have covid then I should be almost halfway done by now... I've managed to continue training as scheduled at least. Switched back to lower weight/higher reps for this week and am planning to go heavier next week.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
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  23. #4853
    Registered User PtReyesGreg's Avatar
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    Wow Trent...hopefully you guys are on the mend quickly. Did you have to take your son in today? I hope all is well.

    Way to keep training despite feeling like crap. Sometimes just the act of training helps me fight things off. I guess it gets the body's recovery system going for the training and that kicks over to the cold/flu too.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  24. #4854
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    Originally Posted by PtReyesGreg View Post
    Wow Trent...hopefully you guys are on the mend quickly. Did you have to take your son in today? I hope all is well.

    Way to keep training despite feeling like crap. Sometimes just the act of training helps me fight things off. I guess it gets the body's recovery system going for the training and that kicks over to the cold/flu too.
    Hey Greg. Luckily my son made a turn for the better yesterday. The fever is gone and he seems to be back to normal. The rest of us are doing pretty well too. My wife has a tiny bit of upper respiratory irritation and mine seems to have gone away. I feel like I've had something like this several times in the last year. Maybe it was covid, maybe not. As I've said before, I think all of us, unless we just stay at home all day long, have been and are continually exposed to it so I don't see the need to get tested. It's far too wide spread to matter at this point and those numbers are only a rough indicator at best.

    Yeah, this was one of those instances where I'm glad I got my training in. Some people would have taken the week off. I only try to take time off if I feel that my body is having trouble fighting whatever it is that I have. Or if I'm legitimately sick as a dog. Otherwise, its game on.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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    4/24/21

    Conditioning: Distance Run. Outdoor. Paved
    5 Miles, 39:44, (PR over 40:24 on 4/3/21)
    7:56 Pace, 659 Cals, 161 BPM



    4/23/21

    BW: 175.6
    Yesterday’s Output: 3,510
    Yesterdays’ Intake: 3,265
    Net: -245

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

    Accessory
    4 Rounds:
    6 Goblet Squats, 120 lbs
    6 Landmine Rows, 120 lbs
    6 Ring Dips, Paused
    6 Slow Leg Raises

    Stats: 9:42, 96 Cals, 115 BPM

    Bro Work
    4 Rounds:
    8 Straight Bar Curls, 65 lb
    8 Skull Crushers, 65 lb
    15 Calve Raises

    Stats: 8:40, 63 Cals, 106 BPM




    4/22/21

    BW: 174.6
    Yesterday’s Output: 3,730
    Yesterdays’ Intake: 2,868
    Net: -862

    Warmup: LISS – 15% Incline
    2.25 Miles, 45:00, 594 Cals

    Conditioning: Metcon

    Quarterfinal Test 1 (Subbed)
    For total time:

    3 rounds of:
    10 Dumbbell OHP, 2x40 lb
    10 Dumbbell Hang Power Cleans, 2x40 lb
    50 Squats

    Split: 8:42

    Rest 1 min., then:

    3 rounds of:
    10 Piked Handstand Push-ups
    10 Dumbbell Shoulder-to-Overheads, 2x40 lb
    50 Squats

    Stats: 16:55, 175 Cals, 120 BPM




    4/21/21

    BW: 176.2
    Yesterday’s Output: 3,476
    Yesterdays’ Intake: 2,918
    Net: -558

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

    10-Minute Whole Body Mobility




    4/20/21

    BW: 175.0
    Yesterday’s Output: 3,338
    Yesterdays’ Intake: 3,250
    Net: -88

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

    (Superset)
    Hex Deads
    12x145
    12x165
    12x185

    Overhead Press
    12x55
    12x65
    12x75

    Pull-ups
    12xBW
    12xBW
    12xBW

    Stats: 16:05, 117 Cals, 105 BPM

    Accessory
    4 Rounds:
    6 Glute Ham Raises
    6 Arnold Press, 40 lb DBs
    6 Paused HG Pull-ups
    6 Back Extensions holding 25 lb plate

    Stats: 10:20, 106 Cals, 120 BPM

    Conditioning: Metcon

    Complete as many rounds as possible in 12 minutes of:
    10 Pull-ups
    20 Push-ups
    30 Squats

    Stats: 5 Rounds in 12:05, 114 Cals, 112 BPM




    Comments: Very happy with a 40 second PR. I was just trying to beat my previous PR. I’ve been trying to break 40 minutes for a long time at the 5 miles mark. Glad that finally happened. Get some!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
    Galatians 2:20
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