TM's Training Journal/Torture Log

[TM79]

From Yesterday:

Conditioning: Distance Run, Outdoor, Paved, (Pushing Stroller)
3 Miles, 33:55, 11:15 Pace, 469 Cals

Run: I was giving my wife some “sanity time” at the house (with no kids) yesterday so I took the kids for a run on my usual 5K route. I had to omit one section that added the extra 0.10 miles that makes up the entire thing as that was off road and our stroller doesn’t go off road. Overall, it was a decent run. I noticed that to push the stroller I had to put a lot of forward pressure on my knees which is not ideal, but still came out OK. My daughter rode her bike next to me and had to take breaks at every big hill so I got plenty of breaks as well… :rollees: Glad to burn some calories.

I think our neighborhood has 5K run/walk this morning and am trying to find out about it. Hope you all have a wonderful Thanksgiving!

[shaneinga]

Nice run Trent. One of those Bob running strollers is what I run with. You can pick used ones up for around 150 bucks. Much easier to push!

If you are out doing your 5K today good luck!

Happy Thanksgiving!

[TM79]

BW: 172.8
Yesterday’s Output: 3,500
Yesterday’s Intake: 3,042
Deficit: 458

Conditioning: Distance Run. Outdoor, Paved
Turkey Trot 5K
3.1 Miles, 22:05 (PR by 0:41 over my previous best on 4/30/16),
7:06 Pace, 396 Cals, 165 BPM

Comments: Didn’t mean to end up with a deficit like that yesterday. Whoops. Oh well, I’m sure I will restore the balance today. The neighborhood is having a 5K at 9:00AM so I will plan on doing that. Then it’s time to break out the fryer.

Run: Had a great time with a few dozen folks from the neighborhood this morning. I ended up placing second out of everyone and the guy who came in first does marathons regularly so I laughingly stated that “I came in first out of the mere mortals.” Afterwards we enjoyed a Coors Light in the pouring rain. Good times and very happy with that PR!

Time to get this turkey in the fryer. Hope you all have a blessed Thanksgiving!

[shaneinga]

Damn man that is a fast pace! Congratulations on a PR there!

Turkey trot sounds like it was awesome man! Great to get out and meet the neighbors and share beers in camaraderie in the rain.

Hard to go wrong with a fried turkey!

Happy Thanksgiving. Hopefully your wife isn’t one of those Black Friday shoppers and you are not out in that mess today.

[TM79]

Damn man that is a fast pace! Congratulations on a PR there!

Turkey trot sounds like it was awesome man! Great to get out and meet the neighbors and share beers in camaraderie in the rain.

Hard to go wrong with a fried turkey!

Happy Thanksgiving. Hopefully your wife isn’t one of those Black Friday shoppers and you are not out in that mess today.

Ha ha, thanks Shane. It was a good run and a good time. Nah, we avoid Black Friday like the plague. We hate crowds. Hope you guys had a good Thanksgiving as well!

[TM79]

BW: 175.6 (Boom)
Yesterday’s Output: 2,874
Yesterday’s Intake: 3,631
Surplus: 757

Conditioning: Distance Run. Outdoor, Paved.
5 Miles, 43:05, 8:36 Pace, 158 BPM, 662 Cals

Comments: Bout time those cinnamon rolls, Oreo pie and Thanksgiving food caught up with me.

Run: That was an interesting one. I didn’t sleep all that well last night and really felt like garbage for the first three miles. Then, by the grace of God, I felt decent for the last two miles and managed a pretty respectable time. I donned my John Wayne t-shirt for this one as I hadn’t worn that in a while. That also has a psychological effect in that, you can’t put on a John Wayne t-shirt and then run like crap (or look overly winded). You have to run fast, with purpose, and with a look of determination on your face. Alright, time to decorate for Christmas. Hope you all have a great weekend!

[shaneinga]

You are a running beast! Nice miles put in this week Trent. You are right, if you are wearing a John Wayne shirt you better come correct as you can’t let the Duke down. My old truck had a bumper sticker that said, God bless John Wayne.

[GrouchyUSMC]

Some great running times Trent. I'm impressed.

You are a running beast! Nice miles put in this week Trent. You are right, if you are wearing a John Wayne shirt you better come correct as you can’t let the Duke down. My old truck had a bumper sticker that said, God bless John Wayne.

My boys learned at an early age one of my favorite quotes of his - Courage is being scared to death but saddling up anyway. They even got a coffee mug with it for my birthday one year.

[TM79]

You are a running beast! Nice miles put in this week Trent. You are right, if you are wearing a John Wayne shirt you better come correct as you can’t let the Duke down. My old truck had a bumper sticker that said, God bless John Wayne.

Thanks Shane. Yeah it's ironic that I ended up running that much on a rest week as I usually never run that much in a week regardless. Yeah, I remember you mentioning that bumper sticker before. You need to find that one online and put it on your new truck!

Some great running times Trent. I'm impressed.

My boys learned at an early age one of my favorite quotes of his - Courage is being scared to death but saddling up anyway. They even got a coffee mug with it for my birthday one year.

Thank you kindly, Sir. I love that quote as well. A few years back, I traveled to Des Moines, IA for work. The following day, I finished up early and drove out to Winterset, IA. I stopped in at John Wayne's birth place (a small shack in a tiny town by today's standards). I walked into the museum (nextdoor) and had a good talk with the lady at the desk for a while. I was the only one in there at the time and found it hard to imagine a kid from, by today's standards, (and certainly back then) the middle of nowhere became one of the biggest movie stars of all time and an American icon. To me, unlike most actors, he seemed to embody that same spirit that he portrayed in his movies. And that spirit is the very fabric of what makes our country great, IMO. I bought a t-shirt there that has that exact quote on it. (Bought a patch too) As Charlie Daniels once said, "It's a shame John Wayne didn't live to run for president." I couldn't agree more with that. Glad to know I'm in good company here.

[TM79]

BW: 174.0
Yesterday’s Output: 2,835
Yesterday’s Intake: 3,803
Surplus: 968

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

Box Squat
Work up to a heavy set of 10 reps.
10x135
10x155
10x175
10x185

(Superset)
Bench
Work up to a heavy set of 10 reps.
10x135
10x145
10x155
10x165

Ring Rows
10xBW
10xBW
10xBW
10xBW

Stats: 29:34, 188 Cals, 96 BPM

Accessory
4 Rounds:
6 CG Push-ups
6 Push-ups
4 Pull-ups
4 HG Pull-ups
8 Goblet Squats, 80 lb
20 Sit-ups

Stats: 10:00, 119 Cals, 129 BPM

Conditioning: Intervals/Sprints
4 Rounds:
20 KB Swings, 40 lb
200 Meter LISS, 15%

Stats: 14:33, 186 Cals, 140 BPM

Comments: OK, back to diet and exercise. Mondays are usually hard but man, this was probably the least relaxing vacation of my life. Just tons of hard work. Also, all of that running has my knees hurting for squat day. Oh well. Here goes!

Strength: The knee pain was horrible on the first few sets but seemed to get a little better as time went on. I didn’t realize it but I seem to have screwed up my left wrist in the last few days. Bench sets were almost unbearable. Still got through them.

Accessory: Good combination of movements there.

KB/LISS: Done.

Have a good one folks!

[shaneinga]

Nothing like starting the week with squats! Great job Trent and those are some good numbers, especially with achy knees.

Mondays after long holidays are always tough. This week is going to seem like it is twice as long as normal.

[TM79]

Nothing like starting the week with squats! Great job Trent and those are some good numbers, especially with achy knees.

Mondays after long holidays are always tough. This week is going to seem like it is twice as long as normal.

Thanks Shane, Ha ha, yeah, this week hit like a ton of bricks. I was not feeling it at all yesterday at work. Hoping for a better showing today. The cold should help shock me out of my holiday slumber. Lol.

[TM79]

BW: 174.6
Yesterday’s Output: 3,231
Yesterday’s Intake: 3,152
Deficit: 79

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

(Superset)
Hex Deads
Work up to a heavy set of 10 reps.
10x165
10x185
10x195
10x205

Alternating Hammer-Grip DB Overhead Press
Work up to a heavy set of 10 reps.
10x30
10x30
10x30
10x30

Pull-ups
10xBW
10xBW
10xBW
10xBW

Stats: 17:25, 141 Cals, 111 BPM

Accessory
4 Rounds:
30 lb Alternating DB OHP, 8 Reps
Reverse-Grip Ring Rows for, 8 Reps
8 SL DB Deadlifts, 40 lb
10 Back Extensions

Stats: 8:52, 104 Cals, 130 BPM

Conditioning: Metcon

21-15-9 reps for time of:
Dumbbell hang squat cleans, 30 lb
Alternating DB OHP, 30 lb

Stats: 10:58, 133 Cals, 133 BPM

Comments: Not the deficit I was shooting for. Lol.

Strength: Had to switch it up on OHP to relieve the wrist pain. I’ve had issues with this wrist in the past and hopefully it will resolve soon. I’d hate to start skipping bench.

Accessory: Had some AMRAP sets in there and took them out. More of a routine accessory combo.

Metcon: That was harder than it looked on paper. My right knee is hurting some so that made me take some breaks on the squat cleans. Got it done though.

Have a good day folks!

[shaneinga]

Another solid lifting session Trent. Sorry to hear about the wrist. Hopefully that sorts itself out quickly. Have you ever thought about getting some wrist wraps? I have some Mark Bell Gorilla straps that are pretty sweet. I haven't used them in a long time but back when I was benching a little more they were nice to put on with heavier sets.

I was definitely not feeling work at all yesterday either. Last night didn't help when the alarm at work went off about an hour after I fell asleep. Luckily no one was breaking in but the wind and a door that was not latched all the way. I will sleep good tonight!

My left knee is the one that is jacked and your right knee is fawked. How about we switch it up and loan out every other week so we can have a good workout without having some kind of knee pains?

[TM79]

Another solid lifting session Trent. Sorry to hear about the wrist. Hopefully that sorts itself out quickly. Have you ever thought about getting some wrist wraps? I have some Mark Bell Gorilla straps that are pretty sweet. I haven't used them in a long time but back when I was benching a little more they were nice to put on with heavier sets.

I was definitely not feeling work at all yesterday either. Last night didn't help when the alarm at work went off about an hour after I fell asleep. Luckily no one was breaking in but the wind and a door that was not latched all the way. I will sleep good tonight!

My left knee is the one that is jacked and your right knee is fawked. How about we switch it up and loan out every other week so we can have a good workout without having some kind of knee pains?

Thanks Shane. I thought about getting some wrist straps and your post led me to a quick Amazon search and purchase. The Mark Bell straps were like $50 so I went with a different set around $12 as I just can't swing $50 for wrist straps. These also had great reviews so we will see how it goes. Thanks for the reminder though. Sorry to hear about the alarm going off at night like that. I would have been pissed. Lol. Yeah, maybe we can swap legs mid week and get some sessions in. Though due to the height difference, those would be some interesting sessions. Ha ha ha...

[TM79]

BW: 174.6
Yesterday’s Output: 3,370
Yesterday’s Intake: 3,221
Deficit: 149

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

Comments: Wanted to do more but I’m out of time due to a meeting that I (<- guilty ) scheduled for 8:00AM this morning. What is this, the Marine Corps?

[TM79]

BW: 176.0
Yesterday’s Output: 3,429
Yesterday’s Intake: 3,361
Deficit: 68

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

Conditioning: Metcon

For time:
45 kettlebell swings
600-m LISS
35 kettlebell swings
400-m LISS
25 kettlebell swings
200-m LISS
15 kettlebell swings

Stats: 22:00, 227 Cals, 120 BPM

Comments: Lots of sodium yesterday…

Metcon: Pretty boring but wanted to do something that wouldn’t aggravate all of the sore joints. Lots of calories torched at least.

Have a good day!

[shaneinga]

A couple of nice workouts there Trent. Those gangster straps are damn expensive. Good to hear you found a good cheaper alternative! That is true on the leg swap, never thought of that.

Sweet KB metcon! That looks like something I would enjoy trying.

Hope you are staying warm up there! Today is finally a morning we are above freezing again. I was thinking to myself while enjoying the warmer temps this morning that mid to low 40s is the coldest it should ever get in Georgia. That 20 degree crap is for those people up North!

[TM79]

A couple of nice workouts there Trent. Those gangster straps are damn expensive. Good to hear you found a good cheaper alternative! That is true on the leg swap, never thought of that.

Sweet KB metcon! That looks like something I would enjoy trying.

Hope you are staying warm up there! Today is finally a morning we are above freezing again. I was thinking to myself while enjoying the warmer temps this morning that mid to low 40s is the coldest it should ever get in Georgia. That 20 degree crap is for those people up North!

Thanks Shane. Yeah, those wrist wraps showed up last night and I put them on for a set of pushups and had no pain so that is promising. Yeah it's been a cold one this week. I used to like the cold and now it seems to just chill me to the bone so I don't like it anymore. I had to ride up a swing stage the other morning in sub freezing temps with a bone chilling wind and my hands were numb in like 5 minutes...

[TM79]

BW: 175.6
Yesterday’s Output: 3,277
Yesterday’s Intake: 2,985
Deficit: 292

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

Bro Work
4 Rounds:
6 Ring Dips
8 Straight Bar Curls, 65 lb
8 A2G Squats Holding a 25 lb Plate

Stats: 7:10, 80 Cals, 132 BPM

Comments: Just burning calories and sculpting my guns.

Bro Work: Those A2G squats holding a 25 lb plate (as a counter weight) are a great exercise and something I need to start throwing into my routine. I remembered those from a post I saw a year or two ago by a crossfit guy that I follow on IG. He was holding a medicine ball and doing A2Gs to help stretch out his lower back. Both are a plus in my book so look forward to doing more of those.

Have a good Friday folks!

[shaneinga]

Solid bro and conditioning day Trent. It's always nice to find a new exercise to throw into the routine that is an effective movement.

Have a great weekend!

[TM79]

Solid bro and conditioning day Trent. It's always nice to find a new exercise to throw into the routine that is an effective movement.

Have a great weekend!

Thanks Shane. Yeah, that was a good session. I love finding those exercises too. Going to throw it into the accessory session today.

[TM79]

BW: 173.2
Yesterday’s Output: 2,775
Yesterday’s Intake: 3,884
Surplus: 1,109

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

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

(Superset)
Bench
Work up to a heavy set of 6 reps.
10x135
8x155
6x175
6x185
6x185

Weighted Pull-ups
Work up to a heavy set of 6 reps.
10xBW
8xBW
6xBW+15
6xBW+25
6xBW+35

Stats: 40:42, 253 Cals, 93 BPM

Accessory
4 Rounds:
8 A2G Squats holding a 25 lb plate as counterweight
12 Push-ups
10 CG Ring Rows
16 Sit-ups, Alternate touching right and left uprights

Stats: 11:06, 120 Cals, 124 BPM

Conditioning: Intervals/Sprints
4 Rounds:
10 Alternating DB G2OHs, 40 lb
200 Meter LISS

Stats: 13:33, 171 Cals, 138 BPM

Comments: No run this weekend. The knee pain that was plaguing me a while back has returned. Maybe it is from skating… Oh well, going to try and bust out some work anyway. I’m doing reps of 6 this week. Next week I have a lot of manual labor to do at work so I’m going to dial back to reps of 12 and more of a light, bodybuilding routine. Then I’m planning to return to some heavy reps the week of Christmas (when I am off work and have some time to work through those long sessions).

Murdered some calories this weekend. Ate two slices of cake yesterday after lunch. As far as exercise goes, as I mentioned, I didn’t run but did skate for about an hour on Saturday and maybe a half hour yesterday. Take that diet!

Strength: Barely squeaked out that last squat set. Stopped at 185 on bench. Just wasn’t feeling strong on that lift.

Accessory: This was a great combination. Really good all around.

G2OH/LISS: Another good combo. Got the heart beating.

Man, that was a long session. Slept in a little this morning and didn’t get out here until about 7:30AM. Just finished at 9:15AM. Working from home today so the boss will never know…

Have a good day folks!

[shaneinga]

Nice heavy day of 6s Trent. Sorry to hear about the knee pain.

Those are some damn impressive pull ups and I see you got those squats in again today.

I went out to eat Saturday night and had a HUGE piece of carrot cake along with a Reuben, and I had sushi yesterday as well with some cookies so I am right there with you on the diet this weekend.

That is one sweet thing about working from home!

[GrouchyUSMC]

Nice workout. Hope the knee bounces back quick.

[TM79]

Nice heavy day of 6s Trent. Sorry to hear about the knee pain.

Those are some damn impressive pull ups and I see you got those squats in again today.

I went out to eat Saturday night and had a HUGE piece of carrot cake along with a Reuben, and I had sushi yesterday as well with some cookies so I am right there with you on the diet this weekend.

That is one sweet thing about working from home!

Thanks brother. Yeah, I'll go months and months with no knee pain and then all of a sudden it appears. Usually out of nowhere. My guess is this time it is the skateboarding... Thanks on the session today. Man, that session kicked my ass. Lol. Hope that carrot cake was good man. I enjoyed the variety we had yesterday. Ha ha ha....

[TM79]

Nice workout. Hope the knee bounces back quick.

Thanks so much my friend.

[TM79]

BW: 173.8
Yesterday’s Output: 3,209
Yesterday’s Intake: 3,924
Deficit: 285

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

Strength
(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

Ring Rows
10xBW
8xBW
6xBW Paused
6xBW Paused
6xBW Paused

Stats: 24:15, 187 Cals, 109 BPM

Accessory
4 Rounds:
10 RDLs, 115 lb
10 Rows, 115 lb
10 Push-ups on the Barbell
10 Back Extensions

Stats: 9:20, 103 Cals, 126 BPM

Conditioning: Metcon
20 Rounds for Time:
5 Pull-ups
5 Ring Dips
5 Air Squats

Stats: 16:06, 195 Cals, 135 BPM

Comments:

Strength: Wore the wrist strap on my left wrist for this as the first set left my wrist hurting. Good sets.

Accessory: Good, higher rep combo.

Metcon: Man, talk about an upper body pump… I threw the squats in just to give my upper body a break. That was supposed to be like 20 muscle-ups for time, which I can’t do, so I subbed 5 pull-ups and 5 ring dips for each muscle-up and added the squats just to break up the sets a little. Good stuff…

Another marathon session. Off to work.

[shaneinga]

Another solid workout Trent! Also, if you are pressing 6 x 115 you definitely have a single in you at 135.

Metcon looked like it would get the job done!

How many more days before you take vacation?

[TM79]

Another solid workout Trent! Also, if you are pressing 6 x 115 you definitely have a single in you at 135.

Metcon looked like it would get the job done!

How many more days before you take vacation?

Thanks brother. Hopefully there's a single there. Next Friday is the last day.