TM's Training Journal/Torture Log

[TM79]

Another step closer to the medium shirt.

Solid bro work and good job on the incline treadmill. I bet your calves are lit up after these super inclined treadmill walks.

Ha ha, thanks Shane. I actually weighed in at 176.0 this morning. I went ahead and put on my favorite Medium (which is more like a small) work shirt today and it looks pretty decent. A few more pounds and it will look the way it should. Still, I think I can pull it off today with some strategic abdominal suck in-age. The calves feel pretty decent. With that broken bone in my foot I don't really push off my toes a lot anymore. I'm walking much more flat-footed nowadays.

[PtReyesGreg]

Thanks Greg. My box is 20"x24"x30". For those I used the 24" side. (And I have yet to use the 30" side in 6 years or so since I built it ) That was a fun metcon. As for the guy that does my programming, I'm being as hard on him as I can be.

Wow! 100 box step-ups on a 24" box is super impressive Trent. I've only done them with my 16" box and that is always painful. I can't imagine 24" step-ups.

Good looking Bro workout today. Nice job on the treadmill. That looks like a good all around workout. Nice job!

[TM79]

Wow! 100 box step-ups on a 24" box is super impressive Trent. I've only done them with my 16" box and that is always painful. I can't imagine 24" step-ups.

Good looking Bro workout today. Nice job on the treadmill. That looks like a good all around workout. Nice job!

Ha ha, thanks Greg. And here I was thinking I was slacking off for not doing weighted box step-ups. I usually sub those in for box jumps nowadays as those hurt my foot. Gotta love getting old. Step-ups suck no matter the height I'm pretty sure.

[TM79]

Afternoon:

Treadmill Walkee Part 2 – 15%
1.5 Miles, 30:00, 420 Calories, 1,169’ Elevation Gain

Afternoon Walk: My son was asleep and my daughter was watching a cartoon so I hopped on the treadmill for some more calorie torching. Man, that one was rough. Nice and toasty in the garage for this one. Hopefully it pays off. At least I cancelled out the beers from lunch…

[TM79]

Conditioning: Distance Run. Outdoor, Paved
5.0 Miles, 47:44, 9:32 Pace, 736 Cals, 164 BPM,
253’ Elevation Gain, Real Fell 98 Degrees

Comments: I was doing some lite manual labor for an hour or so before this and that really bit me in the @ss. Usually I don’t start sweating for about 1-1.5 miles and don’t feel like I’m going to die until about mile 3. This one was tough right out of the gate and it only went downhill. Still got it done and am stronger for that I guess.

Have a good day!

[Cantplankwell]

Epic work in here as always. I have been finding your battle to lose a few pounds interesting as I am trying to lose some myself, however I am not watching the scale so much as my waistline. I think its hilarious that your watch is suggesting stuff...coaching you! I could never recover from some of these punishing workouts you do so I have no choice but to cut out calories...which is so demoralizing...I dont drink much beer anymore, however I am a huge sucker for sweet carbs! Something to look forward to ...it does get a lot harder to keep your weight down as you age, no wonder so many people around my age are such eyesores. Anyway keep up the good work and put up those observations about that apple watch...its piqued my interest!

[TM79]

Epic work in here as always. I have been finding your battle to lose a few pounds interesting as I am trying to lose some myself, however I am not watching the scale so much as my waistline. I think its hilarious that your watch is suggesting stuff...coaching you! I could never recover from some of these punishing workouts you do so I have no choice but to cut out calories...which is so demoralizing...I dont drink much beer anymore, however I am a huge sucker for sweet carbs! Something to look forward to ...it does get a lot harder to keep your weight down as you age, no wonder so many people around my age are such eyesores. Anyway keep up the good work and put up those observations about that apple watch...its piqued my interest!

Thanks CPW. Yep, this has been the most hard fought weight loss to date. It's probably just stress that makes it difficult this time around. Cutting calories is absolute BS, IMO. Especially if you are a pretty active person. But I suppose if there are no other options then that's what you have to do. It is what it is... Feels good to be lighter though. Generally, I feel better once I get down into the 170's.

[TM79]

Box Squat
Work up to a heavy set of 12 reps.
12x145
12x165
12x185

Stats: 8:25, 51 Cals, 86 BPM

(Superset)
Bench
Work up to a heavy set of 12 reps.
12x145
12x155
12x165

Rows
12x115
12x115
12x115

Stats: 8:54, 58 Cals, 101 BPM

Accessory
4 Rounds:
16 Walking Lunges
8 Barbell Rows, 115 lb
12 Push-ups on the barbell
8 Knees to Elbows

Stats: 9:24, 106 Cals, 128 BPM

Conditioning: Intervals/Sprints
20 Burpees:
200 Meter Uphill Walk, 15%

Stats: 16:50, 275 Cals, 144 BPM

Comments: Got a 500-yard swim in yesterday at the pool. It is weird to go from chill neighbor mode into lunatic swimmer mode during adult swim. The neighbors were giving me props but I assured them I was just trying not to die by the end of it.
Dragging for this session as I’ve more or less been up since 4:00AM. Started taking pro biotics yesterday and woke up thinking I needed to run to the toilet last night. Hopefully that doesn’t last long… Going to do a week of 12’s and then focus on conditioning or maybe a deload week next week.

Squat: Done.

Bench/Rows: Felt strong on these.

Accessory: Dragging during that. Got it done though.

Burpees/Walk: Man that sucked… Took some Jocko inspired “aftermath” pics and posted them on IG. I’ve seen his posts and thought many of times, “what if there is sweat all over your garage?”

TM Quote: You might be TM79 if your conditioning session is twice as long as your strength session…”

Go get ‘em folks!

[shaneinga]

Crushed that one Trent. Your shirt in that photo definitely tells the story. Way to kick Monday in the teeth!

[TM79]

Crushed that one Trent. Your shirt in that photo definitely tells the story. Way to kick Monday in the teeth!

Ha ha, thanks Shane. Yeah, that was a muggy, sweaty one (as they all are this time of year). I've looked down at puddles on the floor thousands of times and after seeing Jocko's posts finally decided to post some pics.

[shaneinga]

Ha ha, thanks Shane. Yeah, that was a muggy, sweaty one (as they all are this time of year). I've looked down at puddles on the floor thousands of times and after seeing Jocko's posts finally decided to post some pics.

Yeah, Jocko flat out gets after it. Even doing my 500 swings I didn't make any "puddles" of sweat. I think the only thing that has really brought on that type of sweat from me is the stairs of doom at my gym. That machine definitely brings the sweat puddles. I guess I need to find my home exercise that will get this done.

[TM79]

Yeah, Jocko flat out gets after it. Even doing my 500 swings I didn't make any "puddles" of sweat. I think the only thing that has really brought on that type of sweat from me is the stairs of doom at my gym. That machine definitely brings the sweat puddles. I guess I need to find my home exercise that will get this done.

Ha ha, yeah man, the stair stepper will get the sweat flooding alright. Get on some metcon action brother! Let the sweat flow!

[TM79]

(Superset)
Hex Deads
Work up to a heavy set of 12 reps.
12x165
12x185
12x205

Overhead Press
Work up to a heavy set of 12 reps.
12x75
12x85
12x95

Hammer-Grip Pull-ups
12xBW
12xBW
12xBW

Stats: 14:30, 99 Cals, 103 BPM

Accessory
4 Rounds:
10 SL DB Deads, 40 lb
6 Ring Dips
6 Hammer Grip Pull-ups
12 Ring Push-ups with Feet Elevated
8 Ring Rows with Feet Elevated (Deficit)
12 Back Extensions

Stats: 13:29, 155 Cals, 129BPM

Conditioning: Metcon

Complete as many rounds as possible in 15 minutes of:
12 pull-ups
12 ring dips
36 kettlebell swings, 40 lb

Post rounds completed: 4 Rounds, 183 Cals, 136 BPM

Comments: It looks like the storm came and went almost entirely while we slept last night. I was honestly surprised to wake up and see a nice sunny morning today. Looking around, I see a few small tree limbs down and that’s about it. I’ll take it. Working from home today so time to get on the weights.

Strength: I must be fighting something as I got pretty tired yesterday afternoon, slept great last night and still woke up tired this morning. Not ideal for supersets of 12… Got ‘em done though.

Accessory: Love this combo. I’ve been doing this or some variation of it for years now, at least once per cycle. Just smokes the upper body.

Metcon: That was more work than it looked like on paper. Done.

Took another aftermath photo today. I might just post a big thing at the end of the week with all of them. Ha ha. Have a good day folks!

[shaneinga]

Another kick butt session Trent. Nice set of 12s. High rep deadlifts are quick to get the heart rate up. That metcon was a good one. That is a lot of work punched into 15 minutes.

[TM79]

Another kick butt session Trent. Nice set of 12s. High rep deadlifts are quick to get the heart rate up. That metcon was a good one. That is a lot of work punched into 15 minutes.

Thanks brother. Definitely feeling those two sessions today.

[TM79]

BW 177.8

Conditioning: “Old Treadmill Walkee” 15% Incline
3.0 Miles, 59:23, 840 Cals, 2,345’ Elevation Gain

Comments: Yesterday I doubled my calorie burning goal, and according to my estimates, had a deficit of about 500, only to step on the scale this morning and see that I had gained a pound. From my estimates, I burned 3,200 calories (and that doesn’t account for calories burned sleeping) and ate 2,700. WTF….

Treadmill Walkee: Might not get my lunchtime walk in today so I went an extra mile this morning to burn about that many calories. Done. D@mn fine aftermath photos this morning.

Have a good day!

[shaneinga]

Losing weight is a biotch isn't it? LoL.

You are still under your 180 that you have listed in your signature so you are winning there.

It is trending down but weight fluctuations have a great way of messing with your head. You are do for a woosh here soon though. It is going to come off in a big chunk soon.

[TM79]

Losing weight is a biotch isn't it? LoL.

You are still under your 180 that you have listed in your signature so you are winning there.

It is trending down but weight fluctuations have a great way of messing with your head. You are do for a woosh here soon though. It is going to come off in a big chunk soon.

Yes indeed brother. It sure is..... Yeah, it seemed like I got a little drop two weeks or so ago and am now stalled out between 176-178. What happened to the days when I could eat half a dozen eggs for breakfast every morning, steak for dinner and drink beer all afternoon and still not gain weight?

[TM79]

BW: 179.0

Warmup: 800-Meter Treadmill Walk, 15%
10:00, 140 Cals

Conditioning: Metcon
Complete the following for time:
400 Meter Uphill Walk, 15%
30 Pull-ups
60 Push-ups
90 Squats
400 Meter Uphill Walk, 15%
20 Pull-ups
40 Push-ups
60 Squats
400 Meter Uphill Walk, 15%
10 Pull-ups
20 Push-ups
30 Squats
400 Meter Uphill Walk, 15%

Stats: 33:57, 497 Cals, 136 BPM

Cool Down: 800-Meter Treadmill Walk, 15%
10:00, 140 Cals

Comments: Another day of probably at least a 300 calorie deficit and another pound gained. WTF…… Which brings me to a somewhat personal question. For anyone reading this that weighs themselves almost every day. I assume you weigh yourself shortly after you wake up. Do you weigh yourself “after you go to the bathroom?” Generally, I get directly out of bed and get on the scale before getting dressed (but before going to the bathroom). Then the trip downstairs, to the coffee maker, etc. usually prompts the trip to the bathroom. (sorry for all of the info) After that, I’m usually thinking, “man, I should go get back on the scale as I surely just lost some weight. Anyway, sorry for the somewhat personal and graphic conversation. Just curious what you all do when it comes to that.

Metcon: That was awesome. Definitely a sweat bath. Puddles on the floor and treadmill. I subbed the 400 meter uphill walks for 800 meter runs. Roughly the same amount of effort over time. I broke out the pull-ups, push-ups and squats to make it move faster. Torched some calories.

Warmup and Cool down 800’s for good measure. D-R-E-N-C-H-E-D in sweat. Jocko would be proud. LOL.

Have a good day!

[shaneinga]

Nice workout Trent. That will get the sweat pouring. Ton of cals torched in that workout.

As far as my weigh in, I get up, take a leak and then step on the scale nude to get accurate measurement for the day.

I don't have my first cup of coffee until I get to work. So that issue doesn't come up anywhere near a scale.

Honestly though, if you keep having issues with not dropping pounds it might not be a bad idea to break out another kind of scale, the old food scale and make sure you are actually eating what you think you are eating.

I know, it sucks, but at least it will give you a better idea where you stand and what your actual maintenance calories are.

[TM79]

Nice workout Trent. That will get the sweat pouring. Ton of cals torched in that workout.

As far as my weigh in, I get up, take a leak and then step on the scale nude to get accurate measurement for the day.

I don't have my first cup of coffee until I get to work. So that issue doesn't come up anywhere near a scale.

Honestly though, if you keep having issues with not dropping pounds it might not be a bad idea to break out another kind of scale, the old food scale and make sure you are actually eating what you think you are eating.

I know, it sucks, but at least it will give you a better idea where you stand and what your actual maintenance calories are.

Thanks Shane. It sounds like we both weigh ourselves in the same way. Besides, even if you wait until after the old morning "seat on the throne" your weight would still level out by that difference. Yeah, I try to be somewhat conservative with my estimates of food eaten but I'm sure I'm a little off. Still, I doubt I'm off to the point that I'm actually eating more than I'm burning. One thing that may be a culprit is eating mixed nuts with my sandwiches at lunch. I started eating them because they had more protein (and were generally better for you) than chips. However, they are also relatively high in calories and if you are off by only half a cup, you're eating a few hundred more calories. I had pretty much stopped eating those for a couple of weeks when the pounds really started to fall off and started eating them again last week. Since then I have gained a pound or two.

[TM79]

BW 177.2

Bro Work
4 Rounds:
10 DB SLDL, 2x40 lb
10 Push-ups on DB’s with feet elevated 16”
10 Straight Bar Curls, 45 lb bar
16 Sit-ups, Alternating twist at top
8 Back Extensions holding 25 lb Plate

Stats: 13:41, 127 Cals, 110 BPM

Old Treadmill Walkee – 15% Incline
2.0 Miles, 39:13, 560 Cals, 1,563’ Elevation Gain

Comments: Glad to see a pound or two drop back off. Yesterday was probably the most stressful day I’ve had at work in months. Didn’t get home until 7:00PM and didn’t sleep well last night. Also, twice in the last two days I felt a bone on bone type of pain in my lower back. That stopped me in my tracks yesterday morning. Very sharp pain and I had a mild feeling of discomfort for the rest of the day. It seemed disc related. That has happened a few times before over the last several years. It usually happens when I arch my back or sometimes just when I step awkwardly. Hopefully it goes away and stays away.

Bro Work: Just feeling the burn a little before the morning calorie slaying. Tried to focus on things that will hopefully help my lower back.

Walkee: Calories = Torched.

Time to go hang off a building downtown. Happy Friday!

[shaneinga]

Good to see the scale drop for you. As far as the mixed nuts go, yeah man those are easy to go overboard with. I rarely eat them and when I do I pretty much can guarantee that I end up eating a lot more calories than I intend to. Best way to do those is to weight out and bag up a bunch of serving sizes and have them ready to eat. If you eat out of the jar your chance of doubling up on calories is pretty high.

Hope that back is nothing serious. Might be worth hitting up a chiro to get some x rays and an adjustment. Kick azz on the old walkie. That is a good cardio session there.

Have fun hanging of that building and have a great weekend! I will see you back here on Monday where we both will hopefully have maintained or dropped some more pounds.

[TM79]

Good to see the scale drop for you. As far as the mixed nuts go, yeah man those are easy to go overboard with. I rarely eat them and when I do I pretty much can guarantee that I end up eating a lot more calories than I intend to. Best way to do those is to weight out and bag up a bunch of serving sizes and have them ready to eat. If you eat out of the jar your chance of doubling up on calories is pretty high.

Hope that back is nothing serious. Might be worth hitting up a chiro to get some x rays and an adjustment. Kick azz on the old walkie. That is a good cardio session there.

Have fun hanging of that building and have a great weekend! I will see you back here on Monday where we both will hopefully have maintained or dropped some more pounds.

Thanks Shane. Yeah, maybe it is just a mental thing sometimes that makes the scale drop. Like you know tomorrow is Friday so your body sheds some weight. Yeah, I need to come up with a different snack than mixed nuts. I'm still looking for that magic food that is: low in calories, low in carbs, low in sodium, low in sugar. I guess that's pretty much nothing... And yes, I definitely need to find a good chiro. That's long over due. Yeah man, I'm hoping I can fend off the crap this weekend. Beer drinking is a given, but maybe I can at least skip desert...

[shaneinga]

Thanks Shane. Yeah, maybe it is just a mental thing sometimes that makes the scale drop. Like you know tomorrow is Friday so your body sheds some weight. Yeah, I need to come up with a different snack than mixed nuts. I'm still looking for that magic food that is: low in calories, low in carbs, low in sodium, low in sugar. I guess that's pretty much nothing... And yes, I definitely need to find a good chiro. That's long over due. Yeah man, I'm hoping I can fend off the crap this weekend. Beer drinking is a given, but maybe I can at least skip desert...

Snack that I eat a ton of is greek yogurt. F-Age Zero with frozen fruit of some kind. Add in a little cinnamon and then some liquid stevia drops. I really like frozen peaches, or those triple berry bags that have blackberry, blueberry and strawberry. It is a nice treat to have after dinner in place of ice cream.

100 Calorie popcorn bags by pop secret are awesome as well.

Sugar free Jello.

Those are some of my favorite sweet and salty diet friendly eats.

[TM79]

Snack that I eat a ton of is greek yogurt. F-Age Zero with frozen fruit of some kind. Add in a little cinnamon and then some liquid stevia drops. I really like frozen peaches, or those triple berry bags that have blackberry, blueberry and strawberry. It is a nice treat to have after dinner in place of ice cream.

100 Calorie popcorn bags by pop secret are awesome as well.

Sugar free Jello.

Those are some of my favorite sweet and salty diet friendly eats.

Man, you are clearly way more knowledgeable about this stuff than I am. Thanks Shane. I will have to look into getting some of those snacks.

[TM79]

BW: 177.2

Conditioning: Distance Run. Outdoor, Paved
5.05 Miles, 45:41, 9:02 Pace, 693 Cals, 157 BPM,
253’ Elevation Gain, 73 Degrees, 97% Humidity

Comments: Got another mile in on the treadmill yesterday afternoon. My watch said I burned 3,700 calories yesterday, which I’m not sure if I believe. But that’s a good day for that as pizza, wings and beer usually push my calories over the 3,000 mark (about 3,200 yesterday).

Run: Got to it a little earlier this morning and the cooler temperature helped my pace. 73 degrees but, of course, very humid. Still, it felt much better than 85 degrees and humid. I was trying to get under 9:00/mile pace. Not quite. Time to do some drywall, painting and trim carpentry…

Going to post the week’s worth of “Aftermath” photos on IG. Lol. Have a great day folks!

[shaneinga]

Strong run Trent! Those pics on IG really showed how hard you get after it in the gym. Shirts were drenched! Good to hear you guys were ok up there with the Earth quake. I have never felt one of those before but I can imagine it would be crazy to wake up to.

[TM79]

Strong run Trent! Those pics on IG really showed how hard you get after it in the gym. Shirts were drenched! Good to hear you guys were ok up there with the Earth quake. I have never felt one of those before but I can imagine it would be crazy to wake up to.

Thanks brother. That was a good run indeed. Yeah, those earthquakes will get your attention!

[TM79]

BW: 176.2

Old Treadmill Walkee – 15% Incline
2.5 Miles, 50:00, 700 Cals, 1,954’ Elevation Gain

Comments: Woke up yesterday morning to an earthquake, something I’d never felt in my 40 years on this planet. I was laying in bed (awake) and it felt like someone grabbed the bed and shook it about a foot or so and then let it resettle back into position. It definitely got my attention. Glad to see the BW still creeping lower. I did fairly well this weekend on the calorie front. Still went over yesterday but Friday and Saturday I was still at 500+ deficit compared to calories burned and the pounds are still dropping. Taking the week off from lifting to let the muscles and joints repair. Not taking the week off from burning calories though. Let’s crack open a can of Old Treadmill Walkee!

Walkee: Mucho calories torched.

Have a good day folks!