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  1. #4291
    Still Pounding! TM79's Avatar
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    BW: 176.8

    Old Treadmill Walkee – 15% Incline
    2.5 Miles, 49:05, 700 Calories

    Comments: Somehow gained half a pound yesterday despite finishing the day with at least a few hundred calorie deficit. Calories = Torched.

    Have a good day!
    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: 27 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  2. #4292
    Registered User shaneinga's Avatar
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    That was crazy with the earth quake. I didn't feel it but I have heard some people in North Georgia did.

    Nice work on torching the cals in here. Good see the weight dropped off, but like me you had a bounce today.

    Oh well, keep grinding right?

    Enjoy your deload week Trent.
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  3. #4293
    Still Pounding! TM79's Avatar
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    Originally Posted by shaneinga View Post
    That was crazy with the earth quake. I didn't feel it but I have heard some people in North Georgia did.

    Nice work on torching the cals in here. Good see the weight dropped off, but like me you had a bounce today.

    Oh well, keep grinding right?

    Enjoy your deload week Trent.
    Thanks Shane. Yeah, that was wild and one of the few times in recent memory where I really didn't know what to do. Yeah, the weekly weight bounce is in full effect here.
    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: 27 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  4. #4294
    Still Pounding! TM79's Avatar
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    Yesterday Afternoon: Hike, Outdoor, Trail – Umstead Park
    2.50 Miles, 46:50, 319 Cals, 104 BPM, 233’ Elev. Gain

    Stopped on the way back from Winston Salem and hiked at Umstead Park. Same trail as a few weeks ago. I really like this but man, the heat was getting to me by the end of it. Still got it done and torched some extra calories.
    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: 27 Rounds
    IG: trentmas.nc
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  5. #4295
    Registered User shaneinga's Avatar
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    Nice hike. That is some of my favorite kind of torching cals. Like you said though, it is hot. Sounds like you had a good hike despite the heat though.
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  6. #4296
    Still Pounding! TM79's Avatar
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    Originally Posted by shaneinga View Post
    Nice hike. That is some of my favorite kind of torching cals. Like you said though, it is hot. Sounds like you had a good hike despite the heat though.
    Thanks Shane. It was a good one. I finished up and despite being thirty minutes from home texted my wife and said I would be home in an hour... Realized my mistake after a few minutes in the AC.
    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: 27 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  7. #4297
    Still Pounding! TM79's Avatar
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    BW: 178.2 (Up 2 lbs from Monday)

    Old Treadmill Walkee – 15% Incline
    2.50 Miles, 50:00, 700 Cals, 1,951’ Elev. Gain

    Comments: Another bodyweight bump this morning. Most likely due to BBQ for lunch and pasta for dinner yesterday. Mmmm mmmm sodium and carbs… I usually go over my calories nowadays, however, it is important to note that I am probably now considered “very active” instead of “moderately active.” Looking back, my daily average calories burned is 3,500 or so with a majority of days being higher than that. Only on Sundays and maybe one other day per week do I fall in the low 3,000’s. Due to increased activity (lunchtime walks, etc.) my calorie goal of 2,600 a day usually leaves me very hungry most of the time and I usually end up snacking my way to just shy of 3,000 calories/day. It is probably the sodium that we typically eat during the week that is getting me. If it were just me, I would never eat pasta nowadays, but alas, I am not in charge of our food…

    Walkee: More calories torched. Getting geared up for another weight bounce!

    Have a good day!
    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: 27 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
    Galatians 2:20
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  8. #4298
    Registered User PtReyesGreg's Avatar
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    Forget about working out, I'm jealous of the BBQ for lunch Trent. The only BBQ place in my town shut down almost 2 years ago, so unless I bust out my grill or smoker I don't have access to any...and that doesn't happen at lunch time.

    I'm like you, and can do without the pasta. I've started cooking my own thing on pasta night. It caused some complaints from the wife at first but now she takes it in stride.
    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. #4299
    Still Pounding! TM79's Avatar
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    Originally Posted by PtReyesGreg View Post
    Forget about working out, I'm jealous of the BBQ for lunch Trent. The only BBQ place in my town shut down almost 2 years ago, so unless I bust out my grill or smoker I don't have access to any...and that doesn't happen at lunch time.

    I'm like you, and can do without the pasta. I've started cooking my own thing on pasta night. It caused some complaints from the wife at first but now she takes it in stride.
    Man, I don't think I could live somewhere where there is no BBQ restaurant. The horror! That's a great idea to just cook my own thing on pasta night but if I were in the kitchen trying to cook something at the same time as her it might start world war III.
    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: 27 Rounds
    IG: trentmas.nc
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  10. #4300
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    Yesterday Afternoon: Hike, Outdoor, Rugged Trail, Lake Johnson Park
    2.50 Miles, 47:37, 342 Cals, 100 BPM, 217’ Elev. Gain

    Hike: Stopped at Lake Johnson on the way home from work and did an out and back hike. It was 92 degrees so the sweat was pouring. That park is close to NC State and the college kids were all over the place. Lots of dudes with ear buds in running with shirts off. I’m not trying to hate on them as I used to be one of those guys, but it kind of defeats the purpose of getting out into nature to be blasting music and flying through the forest. When I was their age they didn't make ear buds so I used to run down the street with no music, no cell phone, and of course, no shirt on. Still, I guess I have come full circle as I’m now one of the “old people” that are walking.
    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: 27 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  11. #4301
    Still Pounding! TM79's Avatar
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    BW: 176.0

    Old Treadmill Walkee – 15% Incline
    2.50 Miles, 50:00, 700 Cals, 1,951’ Elev. Gain

    Comments: Looks like I’m past the “pasta bump” for the week. I busted my @ss yesterday though so I’m sure that helped with the weight loss. Between work emails I finished touching up paint in our bedroom and replaced the trim: base board, quarter round, window casing and crown. Easily 30 trips up and down the steps. Also went for a hike in the afternoon at Lake Johnson. That section is very rugged trail with some steep climbs. I think I finished the day with probably almost 800+ calorie deficit (burned – intake) so that had to help too.

    Walkee: Bye bye calories… Will try to get another walk/hike in at lunch.

    Have a good day folks!
    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: 27 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
    Galatians 2:20
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  12. #4302
    Registered User shaneinga's Avatar
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    3 solid days of conditioning. Nice hike!

    It sounds like you are doing a bunch house work as well. Trim work is such a pita. Good on you for having the patience to knock it out!

    Edit to add, had to LoL at your story about being the old guy walking. You are still fast for an old guy! These youngsters don't know what it's like to run to the sound of their own breath and the sounds of nature. We definitely were not taking our discmans on a run!
    Last edited by shaneinga; 08-14-2020 at 04:55 AM.
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  13. #4303
    Still Pounding! TM79's Avatar
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    Originally Posted by shaneinga View Post
    3 solid days of conditioning. Nice hike!

    It sounds like you are doing a bunch house work as well. Trim work is such a pita. Good on you for having the patience to knock it out!

    Edit to add, had to LoL at your story about being the old guy walking. You are still fast for an old guy! These youngsters don't know what it's like to run to the sound of their own breath and the sounds of nature. We definitely were not taking our discmans on a run!
    Ha ha, thanks brother. It has been a good week of calorie burning. Yeah, the youngsters don't know a lot of things, that's for sure. I've always said, wisdom is born out of necessity. And it seems to be diminishing as technology advances...
    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: 27 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
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  14. #4304
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    BW: 175.8

    Old Treadmill Walkee – 15% Incline
    3.5 Miles, 1:10:00, 930 Cals, 2,643’ Elev. Gain

    Comments: Boy does it feel good to see that number again on the scale. I was adding up my calories for the last two weeks and comparing it to what I have burned (according to my watch at least) and it looks like I have averaged about a 500 calorie deficit every day for the last two weeks. Even if I’m conservative and say there are 300 calories per day that I didn’t count or mis-estimated, I am still at a deficit. I guess it all comes down to one thing. How accurate is the Apple Watch at counting burned calories? Most seem to think it is very accurate. I don’t know…

    Walkee: They’re calling for rain today so I went ahead and “went the extra mile” this morning. Mucho calories torched.

    Have a good day!
    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: 27 Rounds
    IG: trentmas.nc
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  15. #4305
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    Late Morning:
    Outdoor Walk, Paved.
    2.0 Miles, 36:57, 18:25 Pace, 243 Cals, 93 BPM, 127’ Elev. Gain

    Walk II: It’s been a stressful morning at work so right before lunch I went ahead and walked my usual 2-mile course around the neighborhood by my office to blow off some steam. More calories torched. It was a good decision too as I had just drafted a monster, strongly-worded email that would have ruffled a lot of feathers and instead, ended up speaking to the person on the phone and hopefully we worked it out. LOL. So, here I am, over 1,000 calories burned today via movement alone and its not even lunch time. Time to go grab a bite and a few beers to restore the balance…
    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: 27 Rounds
    IG: trentmas.nc
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  16. #4306
    Registered User Cantplankwell's Avatar
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    Originally Posted by TM79 View Post
    Yesterday Afternoon: Hike, Outdoor, Rugged Trail, Lake Johnson Park
    2.50 Miles, 47:37, 342 Cals, 100 BPM, 217’ Elev. Gain

    Hike: Stopped at Lake Johnson on the way home from work and did an out and back hike. It was 92 degrees so the sweat was pouring. That park is close to NC State and the college kids were all over the place. Lots of dudes with ear buds in running with shirts off. I’m not trying to hate on them as I used to be one of those guys, but it kind of defeats the purpose of getting out into nature to be blasting music and flying through the forest. When I was their age they didn't make ear buds so I used to run down the street with no music, no cell phone, and of course, no shirt on. Still, I guess I have come full circle as I’m now one of the “old people” that are walking.
    Those youngsters were probably thinking that you should be walking at the local mall with all of the oldsters at 7:30am instead of taking up space on the trails

    Seriously tho nothing like a good old walk in the woods, there is no real "nature" near where I am. Would love to do some whole day hikes with a lunch in in there, I would have to go several hours north, and then the bugs would eat me alive. Something best done in the fall. I have family in NH and its such a great area for that kind of activity, your area sounds like it as well....here its just farmland and concrete.

    Good work on the calorie burning, I got to get myself one of those watches.

    Hopefully your weekend is better off than your day at work, have a good one!
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    Registered User shaneinga's Avatar
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    Very solid conditioning work put in Trent. Also, great job getting hitting 175.

    Good job redirecting the energy to a walk instead of sending that email. Ended up being much more productive for you in all aspects.

    As far as how accurate the watches are, really they are all working off pretty basic algorithms. Weight, age, heart rate. They can be pretty accurate, but the key is they are consistent. As long as they are consistent you can work with that.

    Have a great weekend.
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    Originally Posted by Cantplankwell View Post
    Those youngsters were probably thinking that you should be walking at the local mall with all of the oldsters at 7:30am instead of taking up space on the trails

    Seriously tho nothing like a good old walk in the woods, there is no real "nature" near where I am. Would love to do some whole day hikes with a lunch in in there, I would have to go several hours north, and then the bugs would eat me alive. Something best done in the fall. I have family in NH and its such a great area for that kind of activity, your area sounds like it as well....here its just farmland and concrete.

    Good work on the calorie burning, I got to get myself one of those watches.

    Hopefully your weekend is better off than your day at work, have a good one!
    Ha ha, so true. "Get off the trail old timer!" Yeah, I haven't done a lot of hiking since moving from the Blue Ridge mountains when I was 10 years old. Then, of course, the natural progression of growing into a man had me running, similarly to those younger kids that passed me on the trail, and now, I am rediscovering hiking. Like you, I'd love to go do some "real" hikes that take half a day or even a full day. Probably not going to happen with young kids though... Yeah, NH is absolutely gorgeous. I used to travel up to Concord, NH regularly and love it up there. Glad you are able to get down there and enjoy the outdoors.

    Originally Posted by shaneinga View Post
    Very solid conditioning work put in Trent. Also, great job getting hitting 175.

    Good job redirecting the energy to a walk instead of sending that email. Ended up being much more productive for you in all aspects.

    As far as how accurate the watches are, really they are all working off pretty basic algorithms. Weight, age, heart rate. They can be pretty accurate, but the key is they are consistent. As long as they are consistent you can work with that.

    Have a great weekend.
    Thanks brother. Walking at lunch is a fantastic way to break up the day (and of course burn some extra calories). Yeah, the watch has helped me really track what I'm burning, something that I couldn't really do before. I would look at my steps counter app on my phone, but that wouldn't take working out or the treadmill into account, which is kind of pointless... Thanks on 175. I woke up this morning and saw 174. Maybe I got past my "plateau."
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by TM79 View Post
    Yesterday Afternoon: Hike, Outdoor, Rugged Trail, Lake Johnson Park
    2.50 Miles, 47:37, 342 Cals, 100 BPM, 217’ Elev. Gain

    Hike: Stopped at Lake Johnson on the way home from work and did an out and back hike. It was 92 degrees so the sweat was pouring. That park is close to NC State and the college kids were all over the place. Lots of dudes with ear buds in running with shirts off. I’m not trying to hate on them as I used to be one of those guys, but it kind of defeats the purpose of getting out into nature to be blasting music and flying through the forest. When I was their age they didn't make ear buds so I used to run down the street with no music, no cell phone, and of course, no shirt on. Still, I guess I have come full circle as I’m now one of the “old people” that are walking.
    I like all the hiking!

    I 100% agree. When I’m on the trail, I just have my GPS going. No music, no podcasts, nothing. You get so much more out of it. Plus, it’s a safety thing - I want to hear trouble coming, not be surprised by it. I’ve had a couple confrontations on the trail (one human, rest animal - mostly skunks and snakes, one very angry dog) and if I was plugged in I might have missed the warning signs.
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    Originally Posted by GrouchyUSMC View Post
    I like all the hiking!

    I 100% agree. When I’m on the trail, I just have my GPS going. No music, no podcasts, nothing. You get so much more out of it. Plus, it’s a safety thing - I want to hear trouble coming, not be surprised by it. I’ve had a couple confrontations on the trail (one human, rest animal - mostly skunks and snakes, one very angry dog) and if I was plugged in I might have missed the warning signs.
    Thanks Grouchy! Couldn't agree more. I went on my first hike in years a few weeks ago and started off with my ear buds in and some music on. About 50' into the woods I pulled them out and turned the music off. Mainly to be able to hear people/animals coming, as you mentioned. That is so cool being out in the woods and hearing the slightest sound in the distance and then figuring out what it is. I saw a dear that day, about 30 yards from me. She couldn't care less if I was there...

    Originally Posted by charlievanriper View Post
    Solid woork, Respectable youngman
    Thank you, sir. Thanks for stopping in.
    All-Time PR's and Info:
    M, 5'10", 175 lb
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    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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    BW: 174.8

    Conditioning: Distance Run. Outdoor, Paved
    7.0 Miles, 1:08:03, 9:42 Pace, 1,019 Cals, 160 BPM,
    313’ Elev. Gain, 82 Degrees, 82% Humidity, Heat Index: 91

    Comments: It’s funny that I was stuck between 176-178 for so long and then just drove right by 175. I’m sure there will be a bit of a bounce back, but that’s OK. I’ve pretty much decided that I would like to be in the low 170’s. Then if I eat like crap for a week I’m only back to 175. Anyhow, glad to see that number on the scale this morning. Although I had a legit 1,000 calorie deficit yesterday so that probably helped. The trick is going to be, once I get down to my goal weight range, how do I maintain it?

    Run: My wife had a meeting this morning so I left for this run at 1:00PM in the drizzling rain. The first two miles were fairly nice, in the cloudy, light rain. Then, the rain and clouds cleared out and the sun came out. It was just hot, steamy and miserable for the rest of that run. I had to stop and walk a few times on really steep hills, but other than that I still managed at least a trot. Very happy to finish that one with under a ten-minute mile pace. Perhaps the most impressive thing was that I had only eaten a granola bar (170 calories) at about 10:00AM this morning and that’s it. Just absolutely depleted right now. My shirt isn’t just sweaty, I can wring it out all over the place. This may very well be the pinnacle run of the summer for me. Middle of the day in August, hot and steamy. Bring on the crisp, Fall runs!

    Have a good day everyone!
    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: 27 Rounds
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  23. #4313
    Registered User PtReyesGreg's Avatar
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    Looks like you had a good tough run yesterday Trent. 7 miles in the rain and then brutal humidity sounds challenging You knocked it out like a Boss though.

    Crisp fall runs are the best. That's when the weather is just about perfect for doing anything outside.
    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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    Originally Posted by PtReyesGreg View Post
    Looks like you had a good tough run yesterday Trent. 7 miles in the rain and then brutal humidity sounds challenging You knocked it out like a Boss though.

    Crisp fall runs are the best. That's when the weather is just about perfect for doing anything outside.
    Thanks Greg. Glad to have made it through that one. Yeah man, there is no better feeling running-wise than that first Fall run when the weather gets cooler. It's like the weight of the heat and humidity has been removed and you're free to run like a gazelle again.
    All-Time PR's and Info:
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    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: 27 Rounds
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    BW: 174.2

    Old Treadmillwalkee – 15% Incline
    3 Miles, 60:00, 788 Cals, 2,341’ Elev. Gain

    Comments: Was really happy to see the weight continue to drop this morning after finally going over my calories yesterday. Today was a rest day, but I always try to get at least 700 moving calories burned per day so I did some treadmill walkee. Was only going to go 2 miles and got some extra time so I did one more mile. Still, I’ll be lucky to break even on calories today after some nice, rich cake with lunch and some beers on the way. Back to it with a deload week tomorrow.

    Have a great rest of the day!
    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: 27 Rounds
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  26. #4316
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Great run Trent, sounds like an awesome day.
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    Originally Posted by GrouchyUSMC View Post
    Great run Trent, sounds like an awesome day.
    Thanks my friend. I love the optimism.
    All-Time PR's and Info:
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    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: 27 Rounds
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    Heck yeah man. You are blew right by the 175's and are almost done with the 174s. Kicking azz on the weight loss front Trent!

    7 miles, wow! That is a hell of a run man. Very impressive.
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    Originally Posted by shaneinga View Post
    Heck yeah man. You are blew right by the 175's and are almost done with the 174s. Kicking azz on the weight loss front Trent!

    7 miles, wow! That is a hell of a run man. Very impressive.
    Thanks brother. Hopefully I can keep it going.
    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: 27 Rounds
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    BW: 174.2.

    Warmup: 800 Meter Uphill Treadmill Walk, 15%
    14:39, 140 Cals

    Deload

    (Superset)
    Bench
    10x135
    8x155
    6x175
    4x185

    Ring Rows
    10xBW
    10xBW
    10xBW
    10xBW

    Stats: 10:17, 61 Cals, 96 BPM

    Accessory
    4 Rounds:
    6 Reverse Grip, Inverted Barbell Rows
    10 Push-ups with Feet Elevated 12”
    12 Goblet Squats, 40 lb
    10 V-ups

    Stats: 8:02, 83 Cals, 124 BPM

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

    Stats: 14:11, 173 Cals, 135 BPM

    Cooldown: 1.17 Meter Uphill Treadmill Walk, 15%
    23:23, 305 Cals

    Comments: Well, cheers to no weight gain this weekend. First time that’s happened in a while. Unfortunately, old age seems to have struck me again as I seem to have an ankle sprain in my other (good) ankle. This is presumably from the run on Saturday yet I don’t exactly recall stepping oddly at any point. It was hurting some yesterday morning and then it went away. Last night at dinner, I sat at the table with my foot angled sharply and after dinner it had started hurting again. It hurt to put weight on it this morning but I’m going to try and do what I can. Safe to say squats aren’t happening today. Really dragging out here too as it kept me up most of the night.

    Bench: Feeling the weight loss on these. That set of 4x185 was terrible. Ha ha…

    Accessory: Haven’t done inverted barbell rows in a while. Those are awesome.

    KB/Walk: Good little combo. The foot has loosened up some (or maybe the Advil kicked in) and I was able to walk at the usual 3 mph.

    Luckily got to do some treadmill walking to get me right to 700 calories for the morning. That has become my unofficial calorie goal for the morning session.

    Have a good day!
    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: 27 Rounds
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