TM's Training Journal/Torture Log

[shaneinga]

Really nice run and a great pace on that run Trent. Good to hear the ankle for the most part gave you no issues.

That trip sounds like a rough one. I am sure it is good to be back home. It looks like they are a little of a third of the way through the Greek Alphabet with naming hurricanes this year. Hopefully we don't have to see what Omega looks like.

[TM79]

Really nice run and a great pace on that run Trent. Good to hear the ankle for the most part gave you no issues.

That trip sounds like a rough one. I am sure it is good to be back home. It looks like they are a little of a third of the way through the Greek Alphabet with naming hurricanes this year. Hopefully we don't have to see what Omega looks like.

Thanks brother. Glad the ankle seems to be doing better and yes, I could go for no more hurricanes this year. What an awful storm season its been.

[TM79]

BW: 175.2
Yesterday’s Output: 2,614
Yesterday’s Intake: 3,224
Surplus: 610

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

Box Squats
Work up to a heavy set of 12 reps.
12x135
12x165
12x185

(Superset)
Bench
Work up to a heavy set of 12 reps.
12x135
12x145
12x155

Reverse-Grip Ring Rows
12xBW
12xBW
12xBW

Stats: 21:49, 137 Cals, 95 BPM

Accessory
4 Rounds:
16 Walking Lunges
8 CGBP, 115 lb
8 Reverse-Grip Ring Rows
8 GHD Sit-ups

Stats: 11:13, 111 Cals, 116 BPM

Conditioning: Intervals/Sprints
4 Rounds:
8 Left Arm DB Snatches, 40 lb
8 Right Arm DB Snatches, 40 lb
200 Meter LISS – 15%

Stats: 16:02, 188 Cals, 132 BPM

Comments: My wife and daughter made cookies this weekend. That’s all I have to say about that…. And just like that we are at week 6, the final week of this cycle. Reps of 12 are on deck and next week is conditioning. Pretty drained from a long, not very relaxing weekend.

Strength: Man those sets of 12 are rough if you’re already tired. Got ‘em done though.

Accessory: Good combination of movements. Pump City.

DBSnatch/LISS: Another good combo. Sweating it out now.

Have a good day folks!

[Cantplankwell]

Box Squat
Work up to a heavy set of 4-1 reps.
10x135
8x165
6x185
4x205
4x225
3x245
2x265


Bench
Work up to a heavy set of 4-1 reps.
10x135
8x165
6x185
3x195
2x205





Comments: It was a good weekend at the beach. Had fun with the family and got out to surf twice in some pretty terrible, choppy, side shore, drifty conditions. Yesterday morning I was bare-backing it (only boardshorts, no wetsuit). That was a little cold but definitely made me feel rejuvenated (and stupid). Three days of calorie surplus topped off with steak and loaded baked potato last night has the scale up quite a bit. Time for some heavy lifting this week.

(Superset)
Hex Deads
Work up to a heavy set of 4-1 reps.
10x165
8x185
6x205
4x225
4x245
4x265
3x285
2x315

Overhead Press
Work up to a heavy set of 4-1 reps.
10x75
8x85
6x95
4x105
4x115
3x125
1x140

Conditioning: Metcon
“Double Isabell” (with Dumbbells)
60 Snatches for Time, 40 lb

Stats: 7:58, 96 Cals, 137 BPM

Comments: Ankle is hurting pretty bad. Going to try and get some work in anyway.

Strength: Very solid performance (at least for me) on strength today. Heaviest hex deads and OHP in a long time. Feeling strong on both of those lifts. Actually got a rep at 140 on OHP with an extra 5 lb plate on the right side. Ha ha…

Metcon: Took this CF classic and doubled it for a more respectable amount of time. Definitely got the blood and sweat flowing.

Bro work and possibly some accessory stuff coming up tomorrow. Have a good day folks!

Hi Trent

Lots of heavy stuff goin on in here! Glad to see you are mostly healthy and having fun with the family. Stay safe!!

[TM79]

Hi Trent

Lots of heavy stuff goin on in here! Glad to see you are mostly healthy and having fun with the family. Stay safe!!

Thanks so much CPW! Just going heavy one week every two months or so nowadays. Hope you all are doing well too. I'll check and see if you've posted in your journal. If so, definitely look forward to catching up.

[Cantplankwell]

Thanks so much CPW! Just going heavy one week every two months or so nowadays. Hope you all are doing well too. I'll check and see if you've posted in your journal. If so, definitely look forward to catching up.

I have been lifting, just not journaling. My new Macbook pro wont let me load the website for some reason at home. So during the day which is most of the time at work I only have a little snippet of time here and there to make quick comments on my desktop. Had a bit more time today. I am transitioning to just lifting in the garage twice a week for the winter just because we are jamming both cars in the garage over the winter its a pain to move the one (which we dont drive in the winter), have to bring a can opener with me to get in FFS.

So its just like this:

Day 1 Row 2000m (indoors)
Day 2 volume squats (3 set of 8) , chins, dips, face pulls
Day 3 Row 5000m (indoors)
Day 4 Squats: work up to a heavy triple...then go indoors () incline dumbbell press, rows.

Did I say I am avoiding the cold!!

If I hit a PR or something I'll post it up.

Take care.
CPW

[shaneinga]

Kick ass workout today Trent! 12 rep squat/BP combo will definitely get the heart rate up quickly.

Homemade cookies are worth the extra cals! No shame there Trent.

[PtReyesGreg]

Good looking workout today Trent! All I can say is Wow!, you got a lot of work in there man.

Nice job on those sets of 12. That looks like a serious superset.

I had to LOL at the cookies. My weakness this weekend was Cinnamon Rolls.

[TM79]

Kick ass workout today Trent! 12 rep squat/BP combo will definitely get the heart rate up quickly.

Homemade cookies are worth the extra cals! No shame there Trent.

Good looking workout today Trent! All I can say is Wow!, you got a lot of work in there man.

Nice job on those sets of 12. That looks like a serious superset.

I had to LOL at the cookies. My weakness this weekend was Cinnamon Rolls.

Thanks gents. Luckily, the cookies are just about gone so I should be safe..... until next week.

[TM79]

BW: 173.4
Yesterday’s Output: 3,338
Yesterday’s Intake: 2,858
Deficit: 480

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

(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.
12x65
12x75
12x85

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

Stats: 16:33, 136 Cals, 113 BPM

Accessory
One Set of CG Push-ups for Max Reps: 18
10 Ring Rows
10 SLDL, 115 lb
10 Back Extensions
10 Ring Dips
One Set of CG Ring Rows for Max Reps: 16
10 DB Clean & Press, 30 lb
10 Back Extensions
One Set of Barbell Push-ups for Max Reps: 35
10 Alternating (One-Arm) DB G2OH’s, 30 lb
10 Back Extensions
One Set of 95 lb Barbell Rows for Max Reps: 22

Stats: 9:36, 119 Cals, 141 BPM

Conditioning: Metcon
Complete as many rounds as possible in 10 minutes of:
25 squats
25 Alternating DB OHP, 30 lb

Stats: 6 Rounds, 112 Cals, 133 BPM

Comments:

Strength: Got it done. Reps of 12 deads suck, as they always do.

Accessory: Really fun arrangement of both max reps and bodybuilding style movements. Good stuff.

Metcon: That was a good one. I broke most of the sets up as follows:

Squats: 20+5
DB OHP: 18+6

And that’s it for lifting for this cycle. Taking the rest of this week and next week off in that regard. There will be some metcarnage and conditioning going on though.

Have a good day!

[shaneinga]

That is another good workout Trent. You can keep the 12 rep deads. LoL.

Accessory work definitely had you using the whole garage and that metcon looks like it would definitely get the heart rate up though it looks like the accessory work might have given it a run for the money there.

Did you hear about Drew Brees? Dude has a collapsed lung and broken ribs.

[TM79]

That is another good workout Trent. You can keep the 12 rep deads. LoL.

Accessory work definitely had you using the whole garage and that metcon looks like it would definitely get the heart rate up though it looks like the accessory work might have given it a run for the money there.

Did you hear about Drew Brees? Dude has a collapsed lung and broken ribs.

Ha ha, thanks Shane. Yeah that sucks for Drew Brees. I like the understatement when he said, "something doesn't feel right."

[TM79]

BW: 174.6
Yesterday’s Output: 3,518
Yesterday’s Intake: 3,297 (200 Added for uncertainty)
Deficit: 221

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

Conditioning: Metcon

Tabata back squats, 95 lb.: 96 reps
Rest 1 minute
Tabata Sit-ups: 100 reps
Rest 1 minute
Tabata ring rows: 72 reps
Rest 1 minute
Tabata OHP hold, 95 lb: 120 seconds

*The Tabata Interval consists of 8 rounds of 20 seconds of max reps, followed by 10 seconds of rest.

Stats: 20:00, 209 Cals, 121 BPM

Comments: Managed to squeak out a deficit despite BBQ for lunch and tacos for dinner.

Metcon: Haven’t done the Tabata intervals in a while. Probably because its such a PITA to keep up with. You have to have a running clock in front of you the whole time (doing lots of different exercises) and have to keep count. Got it done and have to admit, that was fun.

Have a good day and good luck Greg!

[shaneinga]

Hell yeah, we both did tabata work today. Your work however looks a heck of a lot harder. LoL.

Solid workout Trent!

[TM79]

Hell yeah, we both did tabata work today. Your work however looks a heck of a lot harder. LoL.

Solid workout Trent!

Shane did tabata work today? Is it snowing in hell? Ha ha, thanks man. Can't wait to read about it!

[TM79]

BW: 175.2
Yesterday’s Output: 3,464
Yesterday’s Intake: 3,386
Deficit: 78

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

Comments: Still too much food, and definitely too much sodium yesterday…

LISS: Not much to comment about other than I walked uphill for an hour and busted out lots of work.

Hope you all have a good day!

[shaneinga]

Wow man, an hour on the treadmill at 15 percent incline. That is impressive! My calves we have been toast after that. Very solid calorie dump.

[TM79]

Wow man, an hour on the treadmill at 15 percent incline. That is impressive! My calves we have been toast after that. Very solid calorie dump.

Ha ha, nah man, it isn't too bad. If I can type emails and stuff it isn't bad.

[TM79]

BW: 174.6
Yesterday’s Output: 3,434
Yesterday’s Intake: 3,269 (200 Added for uncertainty)
Deficit: 165

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

Bro Work
3 Rounds:
6 Glute-Ham Floor Raises
8 CG Push-ups
8 Straight Bar Curls, 65 lb
5 Slow Leg Raises
8 Back Extensions

Stats: 6:48, 71 Cals, 121 BPM

Comments: Believe me, I was kind of leaning on the scale to get it to 174.6.

Torching calories and getting some bro work in. Done. Hoping to get a run in tomorrow and then this cycle is over.

OK, now I have to drive two hours just to climb up a ladder and look at something. Then drive back... Have a good day folks!

[TM79]

BW: 174.4
Yesterday’s Output: 3,724
Yesterday’s Intake: 3,540
Deficit: 184

Distance Run: Outdoor, Paved
5K, 26:33, 8:30 Pace, 416 Cals, 154 BPM

Comments: Tearing apart my wife’s closet to try and solve the mold problem so I burned some extra calories yesterday. I’ve worked on it all day today too. Just getting out for a run at 4:30PM.

Run: It was good to get out and get that done today. I didn’t think it was going to happen. The weather is gorgeous and I’ve been inside all day doing this crap with her closet. It felt good to get out there and hit the pavement. Pretty much no knee pain or ankle pain too so I’ll take it.

Hope you all have a good day!

[TM79]

BW: 172.8
Yesterday’s Output: 2,632
Yesterday’s Intake: 3,736
Surplus: 1,104

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


Comments: Sunday Funday! Sunday is about to be known as “Slay the diet day”. I will say that the Apple Watch may not do well at counting calories from manual labor. I worked hard all weekend long and likely burned near 4,000 calories per day but the watch almost treated me like I was just sitting on the couch. The scale isn’t lying though.

This weekend I pretty much gutted my wife’s closet and found some damp insulation on the exterior wall. That is what I believe was causing the mildew/mold smell. If you’re into this sort of stuff I’ll share my theory of why this occurred. When we had our siding replaced this spring we had a building wrap installed that is basically faced with aluminum. It is very impermeable (not breathable). Before, there was no building wrap. Between the drywall and the studs was visqueen plastic, which was the original air/vapor barrier (and typical of construction in the 90’s). I believe that hot, moist air was getting into that wall cavity at a non-sealed joint at the top of her closet (which is in the bathroom). This hot, moist air was then trapped between the visqueen and the new building wrap and was absorbed by the insulation, where it started to stink. It probably wasn’t an issue this summer as we don’t take many hot, steamy showers in the summertime. My remedy was to remove the insulation (which I am not going to replace out of caution), seal the interior exposed side of the sheathing and stud framing with Killz Primer, replace the drywall with moisture resistant drywall, paint and caulk everything to seal that wall cavity up. Hopefully it works. I still need to sand, paint and caulk, which I hope to get done prior to Thanksgiving. Sorry for the commentary. I’m a building scientist/envelope consultant by trade.

LISS: This is a rest week for me so just torching some calories this morning.

[shaneinga]

Some really nice workouts put in Trent. Sometimes I wish I would have gone to school to be more of a skilled tradesman or general contractor. I would love to learn to build a house from the ground up. Your fix seems well thought out and reasonable to me. Hopefully it works !

You obviously scorched some cals this weekend. Great pace on that 5k and heck of a LISS workout that capped off a really solid Monday morning weigh in.

Great job man!

[TM79]

Some really nice workouts put in Trent. Sometimes I wish I would have gone to school to be more of a skilled tradesman or general contractor. I would love to learn to build a house from the ground up. Your fix seems well thought out and reasonable to me. Hopefully it works !

You obviously scorched some cals this weekend. Great pace on that 5k and heck of a LISS workout that capped off a really solid Monday morning weigh in.

Great job man!

Thanks so much Shane. To be fair, I went to school for finance and like many others, just found my way into this field by default as I loved building things and couldn't stand the cubicle life. I'm very thankful to be in a consulting role now rather than doing a lot of manual labor. You seem to be a pretty hands-on guy too, in a different field than me. I'd love to get more involved in metal working. Yep, trying to torch all the calories I can before Turkey Day!

[TM79]

BW: 173.0
Yesterday’s Output: 3,427
Yesterday’s Intake: 3,192 (200 Added for uncertainty)
Deficit: 235

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

Comments: Pretty decent showing for fettuccini alfredo night.

LISS: Just trying to stay ahead of the calorie mountain that’s about to land on us in a few days. Last day of work this week. Five-day weekend coming up!

[shaneinga]

Good choice on skipping the cubicle life. I know it can and does pay well for a lot of people, especially in the IT world, but it definitely isn't for me. I just paint the metal parts that are shipped to me. We have production lines and I am really good at painting widgets. Thankfully there are lots of widgets still to paint in this country.

Great job today and awesome you were able to have very minimal gain after a fettuccine alfredo night. I set my Carbon app to give me 5K calories for Thursday. It adjusted every other day back to me eating around 2800 calories in adjustment for the week. I still don't think 5k is going to be enough though.

[TM79]

Good choice on skipping the cubicle life. I know it can and does pay well for a lot of people, especially in the IT world, but it definitely isn't for me. I just paint the metal parts that are shipped to me. We have production lines and I am really good at painting widgets. Thankfully there are lots of widgets still to paint in this country.

Great job today and awesome you were able to have very minimal gain after a fettuccine alfredo night. I set my Carbon app to give me 5K calories for Thursday. It adjusted every other day back to me eating around 2800 calories in adjustment for the week. I still don't think 5k is going to be enough though.

Yeah man, I left my job in a highrise building in Charlotte after one year in the cube life and went back down to the beach where I started over as a bell man, carrying people's bags and parking cars. I did that for two very fun years and then one day one of the guests (who worked for a building restoration company) offered me a job and the rest is history. Hopefully there will be plenty of buildings to fix around here despite the economy too. That's funny you adjusted your calorie goals for Thanksgiving. I just fail when I fail. LOL.

[shaneinga]

Yeah man, I left my job in a highrise building in Charlotte after one year in the cube life and went back down to the beach where I started over as a bell man, carrying people's bags and parking cars. I did that for two very fun years and then one day one of the guests (who worked for a building restoration company) offered me a job and the rest is history. Hopefully there will be plenty of buildings to fix around here despite the economy too. That's funny you adjusted your calorie goals for Thanksgiving. I just fail when I fail. LOL.

That is great story.

That Carbon App I use makes it easy to adjust. It actually adjusts for you, you put in the calorie for the day and it makes all the adjustment. I like your way as well though.

[TM79]

That is great story.

That Carbon App I use makes it easy to adjust. It actually adjusts for you, you put in the calorie for the day and it makes all the adjustment. I like your way as well though.

Very nice. At this point, I really just try to stay under whatever I burned that day so the calorie goal on MFP is almost irrelevant. The MFP number is what I shoot for on days when I don't exercise. That's why I try to burn so many calories, so I can eat more.

On the career story, that was actually a marketing job that I got from that guy staying at the hotel. In the end, I liked working with my hands more than I liked marketing so that led me in that direction. Consulting is definitely the way to go at this point though. You make your own schedule and just show up and tell other people what to do. LOL. I'm extremely blessed to have this job.

[shaneinga]

Very nice. At this point, I really just try to stay under whatever I burned that day so the calorie goal on MFP is almost irrelevant. The MFP number is what I shoot for on days when I don't exercise. That's why I try to burn so many calories, so I can eat more.

On the career story, that was actually a marketing job that I got from that guy staying at the hotel. In the end, I liked working with my hands more than I liked marketing so that led me in that direction. Consulting is definitely the way to go at this point though. You make your own schedule and just show up and tell other people what to do. LOL. I'm extremely blessed to have this job.

That is awesome man. It is crazy the path of life takes us on. Consulting sounds like a great path and great to hear you say you are blessed. To many people forget just how blessed we all are.

Have a great Thanksgiving and enjoy your day off!

[TM79]

That is awesome man. It is crazy the path of life takes us on. Consulting sounds like a great path and great to hear you say you are blessed. To many people forget just how blessed we all are.

Have a great Thanksgiving and enjoy your day off!

Thanks! You too brother!