TM's Training Journal/Torture Log

[TM79]

Sorry about the boss Trent! Early mornings are tough, good on you for getting it done though.

I am having pasta night tonight.

Solid liss and metcon today. Nice work put in.

Yeah man, I don't mind the early mornings if I slept well and I would prefer to be getting up earlier, but I hate the double standard. Anyway, hope you enjoyed the pasta!

[shaneinga]

Yeah man, I don't mind the early mornings if I slept well and I would prefer to be getting up earlier, but I hate the double standard. Anyway, hope you enjoyed the pasta!

I completely understand that! Hopefully your boss can see he has a double standard and fix it. Pasta was great man.

[TM79]

BW: 175.6
Yesterday’s Output: 3,415
Yesterday’s Intake: 3,107
Deficit: 308

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

"Broccessory" Work
4 Rounds:
10 Squats, 115, 125, 135, 145
10 Seated DBOHP, 30 lb
10 Straight Bar Curls, 65 lb
8 GHD Sit-ups

Stats: 14:38, 157 Cals, 131 BPM

Comments: Got up three times with my son last night so I’m dragging out here today. Just going to do some LISS and maybe some Bro/Accessory work.

Brocessory: Think I need to copyright that word. I changed it to that after including the straight bar curls. I rarely ever do regular squats and was just reminded of why. By the third set my left piriformis and IT band were screaming and now I have considerable pain and tightness in that area. I’m bringing a tennis ball and foam roller upstairs to my home office and will try to loosen it up throughout the day.

Have a good day folks!

[PtReyesGreg]

Nice "Brocessory work" today Trent. I love that word...copyright away I say.

I feel your pain with the Piriformis and IT Band pain. I've dealt with that myself over the years and it's no fun at all. Good luck loosening it up today.

Have a great weekend!

[shaneinga]

Good on you for getting out there after waking up 3 times! I know that’s rough.

I like the bro work! And yeah you need to trademark that!

Sorry to hear about the piriformis, I like Greg can sympathize with you there. Crazy how much that thing can cause issue.

[TM79]

Good on you for getting out there after waking up 3 times! I know that’s rough.

I like the bro work! And yeah you need to trademark that!

Sorry to hear about the piriformis, I like Greg can sympathize with you there. Crazy how much that thing can cause issue.

Nice "Brocessory work" today Trent. I love that word...copyright away I say.

I feel your pain with the Piriformis and IT Band pain. I've dealt with that myself over the years and it's no fun at all. Good luck loosening it up today.

Have a great weekend!

Thank you gentlemen. Yeah, it's funny, I never knew what any of these body parts were until the last few years... I was glad to get some good work in anyway.

[TM79]

BW: 177.0
Yesterday’s Output: 3,255
Yesterday’s Intake: 3,287
Surplus: 32

Conditioning: Distance Run, Outdoor, Paved
5 Miles, 43:52, 8:45 Pace, 664 Cals, 161 BPM

Comments: We got a dusting of snow last night so it is pretty chilly this morning. Went for a run anyway. Good pace but the BPM is too high. I kept glancing at it on my watch and cursing. It is what it is I guess. Hopefully that will improve with time.

Have a good weekend!

[shaneinga]

Solid 5 mile run Trent! Heart rate will come down with more runs.

Snowed missed us down here though North Georgia did get a dusting as well.

[TM79]

Solid 5 mile run Trent! Heart rate will come down with more runs.

Snowed missed us down here though North Georgia did get a dusting as well.

Thanks Shane. I thought about you as I had nearly constant knee pain during that run... I think it may be from skating though. That's my theory at least.

[TM79]

BW: 178.2
Yesterday’s Output: 2,459
Yesterday’s Intake: 3,432
Surplus: 973

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

Box Squat
10x115
8x135
6x165
3x185
3x215
3+x235: 6

Bench
10x95
8x115
6x135
3x155
3x165
3+x185: 6

Stats: 27:17, 170 Cals, 99 BPM

Conditioning: Intervals/Sprints
4 Rounds:
1 Minute of Shadow Boxing
200-Meter LISS

Stats: 14:05, 171 Cals, 143 BPM

Comments: Slept like absolute sh!t last night. My son woke me up at 1:00, 2:00 and 4:00AM. I never really got back to sleep after the 2:00AM wakeup so today should be interesting. I have a big meeting downtown with some architects this morning and have to go out and look at some bricks that are falling off another building this afternoon. Good times. Out here anyway for a workout as, well, this day is shot anyway so I may as well get some training in.

Strength: I subtracted 20 lbs from my squat and deadlift 1RMs to make the sets more manageable. I was looking at the spreadsheet just thinking, “man, this is stupid…” That was a little more of a jump than I wanted to make so this is a good middle ground. Right now I am working from the following:

Box Squat: 1x295
Hex Deads: 1x335

Had pretty decent sets today so that’s good. Nothing wrong with hitting 6’s on my 3 reps sets.

SB/LISS: Shane got me thinking about shadow boxing so I threw in some of that this morning. I imagined a cross on the floor and started at the top. I would then move to the center, the right, back to center, to the left, back to center, to the back, back to center, to the top. I would throw two jabs at each stop and then repeat for a minute. My BPM was up into the 160’s at the end of each round so mission accomplished.

Have a good day folks!

[PtReyesGreg]

Good looking run the other day and workout today. When I used to run with a heart rate monitor I had to go pretty slow to keep my BPM in the target range. I actually gave up on it after a while because of that.

Nice job on the squats and bench. You're moving some good weight on both of those. It's fun to start a little light but then progress for a long while improving the strength. Looks like you're on a good path there.

I like your shadow boxing addition. That sounds pretty cool. I'll have to try something like that when my mobility improves. I was looking at my heavy bag and speed bag this morning thinking I need to get those back in the mix too.

[shaneinga]

That is rough with the sleeping situation.

I don't blame you for setting your weights back some and am impressed you even got out of bed and got it done. Even more impressive is doubling up your plus sets on that little sleep so I would definitely be happy with that workout.

Great to hear you were able to get your heart rate up quickly with the boxing!

[TM79]

Good looking run the other day and workout today. When I used to run with a heart rate monitor I had to go pretty slow to keep my BPM in the target range. I actually gave up on it after a while because of that.

Nice job on the squats and bench. You're moving some good weight on both of those. It's fun to start a little light but then progress for a long while improving the strength. Looks like you're on a good path there.

I like your shadow boxing addition. That sounds pretty cool. I'll have to try something like that when my mobility improves. I was looking at my heavy bag and speed bag this morning thinking I need to get those back in the mix too.

Thanks Greg. Yeah, the heart rate monitor is a weird addition to the run. I guess I'm just not clear if you are supposed to be training in the anaerobic zone for so long on those runs. Ideally you would want your body to be more in the target zone I would think. I just don't know if it is bad for you or not because I usually feel like crap for a few days after training like that. Yeah man, definitely get some boxing back in soon. That is a cool addition.

That is rough with the sleeping situation.

I don't blame you for setting your weights back some and am impressed you even got out of bed and got it done. Even more impressive is doubling up your plus sets on that little sleep so I would definitely be happy with that workout.

Great to hear you were able to get your heart rate up quickly with the boxing!

Thanks Shane. Praise the Lord, he actually slept all night last night. I kept waking up thinking I was hearing him but he just kept sleeping. Man I needed that.... Thanks on those sets. Was happy to double up. And thanks for the boxing tip, of course!

[TM79]

BW: 177.2
Yesterday’s Output: 3,173
Yesterday’s Intake: 3,203
Surplus: 30

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

Hex Deads
10x135
8x165
6x185
3x215
3x245
3+x275: 6

Overhead Press
10x45
8x65
6x75
3x95
3x105
3+x115: 6

Pull-ups
10xBW
8xBW
6xBW+10
3xBW+15
3xBW+20
3+xBW+25: 5

Stats: 33:17, 223 Cals, 106 BPM

Accessory
4 Rounds:
10 RDL’s 135 lb
8 Meadows Rows Per Arm
12 Push-ups on the Barbell
12 Back Extensions

Stats: 10:04, 107 Cals, 130 BPM

Conditioning: Metcon

For time:
LISS 200 meters
20 DB Push Presses, 40 lb DBs
LISS 200 meters
15 DB Push Presses, 40 lb DBs
LISS 200 meters
10 DB Push Presses, 40 lb DBs
LISS 200 meters
5 DB Push Presses, 40 lb DBs

Stats: 14:02, 162 Cals, 135 BPM

Comments: My son slept all night last night. Man did I need that… Working from home today too so I may take a little longer out here this morning.

Strength: Happy with those sets. Doubled up on my sets of 3 for deads and OHP. Got 5 on pull-ups. Note: I just auto-program pull-ups as the 5-3-1 formula definitely doesn’t work for that lift.

Accessory: Good combo. Threw the Meadows rows in on the fly as I was going to do regular BB rows but my lower back was not digging that idea. Good sub.

Metcon: Simple but effective. I bumped the pace up a little on LISS to make it more challenging. Good stuff.

Have a good day folks!

[PtReyesGreg]

Good looking workout today Trent. Strength is looking real good on both the hex deads and OHP...doubling up on the + sets is always a good sign.

That's great your son slept through the night. I remember the sheer joy I used to feel when my son would do that. I remember being SO TIRED when he was little.

[shaneinga]

It is great to see you were able to get some good sleep last night and you are working from home today. Sounds like a much better start to the day than Monday.

OHP and deads and pull up numbers are all impressive man. Doubling up on your reps again puts you in a good place for gainz going forward.

[TM79]

It is great to see you were able to get some good sleep last night and you are working from home today. Sounds like a much better start to the day than Monday.

OHP and deads and pull up numbers are all impressive man. Doubling up on your reps again puts you in a good place for gainz going forward.

Thanks Shane. Yeah, I'm hoping he can keep doing this man. It has been a rough two years.... Thanks on the session today. Glad to be getting some decent heavyish numbers again.

[TM79]

BW: 177.0
Yesterday’s Output: 3,470
Yesterday’s Intake: 2,863
Deficit: 607

10-Minute Full Body Stretch/Mobility

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

Comments: Usually I start off by jumping on the treadmill and hope to squeeze in some stretching at the end. Today I prioritized the stretching. Probably a good idea… That was a good video but man I about pulled a hamstring on one of those moves! Just calorie torching after that.

Have a good one folks!

[shaneinga]

Haha.

How do you know you are getting old? You hurt yourself stretching. LoL. J/k man, I hear you on those stretching vids that you can find on youtube. Some of the moves they do I watch and am like, yeah right, ok on to the next one.

[TM79]

Haha.

How do you know you are getting old? You hurt yourself stretching. LoL. J/k man, I hear you on those stretching vids that you can find on youtube. Some of the moves they do I watch and am like, yeah right, ok on to the next one.

Ha ha ha.... Yeah, it wasn't the heavy squats or deadlifts. It was the "flying seagull" or whatever they call that yoga move...

[TM79]

BW: 175.8
Yesterday’s Output: 3,667
Yesterday’s Intake: 2,961
Deficit: 706

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

Conditioning: Metcon

Task Tabata
500 reps for time, following the pattern:

20 seconds of pull-ups: 10, 10, 10, 10, 10, 10, 10, 11
10 seconds of rest
20 seconds of push-ups: 15, 18, 17, 18, 18, 18, 18, 19
10 seconds of rest
20 seconds of sit-ups: 13, 13, 13, 13, 14, 14, 14, 14
10 seconds of rest
20 seconds of squats: 21, 20, 21, 21, 21, 22, 22, 22
10 seconds of rest

After the round of squats, begin again with the pull-ups.
Keep a running total of reps and continue working until
500 reps are completed. Post time/stats.

Stats: 501 Reps, 15:50, 188 Cals, 141 BPM

Comments: Glad to see 175 back on the scale. I have a feeling it is fleeting though.

Metcon: This was posted on CF a few days ago. It was supposed to be 300 reps but I finished that in about 9:30 so I upped it to 500 as I wanted to do at least 15 minutes of conditioning. Very fun one but the usual PITA of having to frantically write stuff down and do math after each set. It was good to see the numbers improve over that course of time. Nothing wrong with that.

Have a good day folks!

[TM79]

BW: 176.0
Yesterday’s Output: 3,625
Yesterday’s Intake: 3,362
Deficit: 263

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

Brocessory Work I
4 Rounds:
10xBBB Squats: 115, 125, 135 145
5 Chin-ups on the barbell (Knees tucked)
16 Sit-ups, twist at top and touch upright (alternating)

Stats: 12:08, 116 Cals, 117 BPM

Brocessory Work II
4 Rounds:
10xBBB Bench, 115
8 Straight Bar Curls, 75 lb
10 Calf Raises (I have no shame )

Stats: 8:05, 80 Cals, 120 BPM

Comments: Got a sweet tooth yesterday and stopped at McDonalds for a fudge sundae. If I had that 330 calories back that would have been a much better deficit.

LISS: On Wednesday at about 2.75 miles, my inside ankle pain returned on my right ankle. This was bothering me in the Fall of 2020 and took about a month to go away. I’m trying to walk softly on it to promote healing. A different method of cardio might be the best call though. I might go to the YMCA and ride the stationary bike tomorrow instead of a run. But the thought of riding a bike with a mask on the whole time sounds terrible…

Brocessory: Yeah, that’s right. I did calf raises. If you had little chicken legs like these you would too.

Have a good day folks!

[PtReyesGreg]

Some great looking workouts Trent. The Tabata one looked intense. That's a lot of pullups man...super impressive!

Great looking work today too. I like your brocessory circuits. Good way to include the BBB Bench sets. You're not alone with the chicken legs or the calf raises. Lots of very fine people do those too...

[TM79]

Some great looking workouts Trent. The Tabata one looked intense. That's a lot of pullups man...super impressive!

Great looking work today too. I like your brocessory circuits. Good way to include the BBB Bench sets. You're not alone with the chicken legs or the calf raises. Lots of very fine people do those too...

Thanks Greg. That was a good metcon and accessory session today. Yeah, it's pretty crazy to walk around and see a lot of women that have bigger legs than I do. Oh well, I can still lift more than they can.

[TM79]

BW: 178.0 (Ouch! )
Yesterday’s Output: 3,262
Yesterday’s Intake: 3,466
Surplus: 204

Conditioning: Distance Run. Outdoor, Paved
5 Miles, 46:18, 9:15 Pace, 665 Cals, 155 BPM

Comments: I would have come out on top yesterday if the damn rain wouldn’t have come in and I could have skated in the evening. That seems to be happening quite a bit right now. This rain sucks. #resist #notmyweather LMAO

Run: My daughter rode her bike with me for the first half of this. We did a big loop and I dropped her back at the house and did the loop again. Good run. I went a little slower with her as she isn’t that great of a bike rider yet but she did good and you could tell it was really special for her to go and do that. She rarely ever rides out of our cul-de-sac and we were out on the main roads and even went through a shopping center. Fun stuff.

Hope you all have a great weekend!

[shaneinga]

Nice work in here Trent. That tabata workout looked intense!

Sorry to hear about the ankle. Stationary bike is definitely a good option until the ankle is feeling better.

Edit to add, nice run today! I guess the ankle is feeling better.

LoL at notmyweather.

Sounds like a great time to run while your daughter rode her bike.

Have a good weekend!

[TM79]

Nice work in here Trent. That tabata workout looked intense!

Sorry to hear about the ankle. Stationary bike is definitely a good option until the ankle is feeling better.

Edit to add, nice run today! I guess the ankle is feeling better.

LoL at notmyweather.

Sounds like a great time to run while your daughter rode her bike.

Have a good weekend!

Thanks Shane. The tabata interval is always tough. Yeah, I thought I was out of the woods on the ankle pain and hated it when I felt it come back. I really need to get a bike and switch up the cardio. Honestly, if there was something good to sub in for LISS in the morning I need to do that. It's pretty bad when your "low impact" cardio leads to injury...

[TM79]

BW: 178.4
Yesterday’s Output: 2,638
Yesterday’s Intake: 3,514
Surplus: 876

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

Box Squat
10x115
8x135
6x165
5x205
3x235
1+x255: 5

(Superset)
Hex Deads
10x135
8x165
6x185
5x235
3x255
1+x275: 5 (This was supposed to be 285)

Overhead Press
10x45
8x65
6x75
5x95
3x105
1+x115: 5

Stats: 39:38, 256 Cals, 102 BPM

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

Stats: 13:52, 159 Cals, 135 BPM

Comments: My ankle was feeling better until I missed a step on the ladder yesterday and reaggravated it. Such is life when you’re changing a light bulb and its dark so you can’t see what you’re doing…

Strength: Glad to hit 5 reps across the board on the heavy sets. It was supposed to do 285 on deads but accidentally did 275. Whatever…. I put OHP in here today to try and make tomorrow’s workout as quick as possible. I have to be downtown tomorrow morning at 7:00AM. I have some pretty hard manual labor the next two days so I have bench and pull-ups for tomorrow and hope to superset that.

Burpee/LISS: Classic interval/sprint training. Sweating everywhere.

Have a good one folks!

[shaneinga]

Solid workout Trent. Awesome job hitting 5 reps on your 1 plus day! Those squats and deads are very respectable numbers and OHP is moving along nicely as well.

As far as your ankle goes, I wonder if a more padded running shoe wouldn't help some. I use a crazy padded running shoe, the HOKA Bondi 6, and I can tell you that they have made a huge difference. I now wear them everyday to work as well as using them for a running shoe. The extra cushion helps and when I put on regular under armour or nike type of tennis shoes they feel like I am wearing bricks on my feet.

Don't work to hard man!

[TM79]

Solid workout Trent. Awesome job hitting 5 reps on your 1 plus day! Those squats and deads are very respectable numbers and OHP is moving along nicely as well.

As far as your ankle goes, I wonder if a more padded running shoe wouldn't help some. I use a crazy padded running shoe, the HOKA Bondi 6, and I can tell you that they have made a huge difference. I now wear them everyday to work as well as using them for a running shoe. The extra cushion helps and when I put on regular under armour or nike type of tennis shoes they feel like I am wearing bricks on my feet.

Don't work to hard man!

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".