TM's Training Journal/Torture Log

[TM79]

Dude. That was a damn impressive metcon Trent. No wonder your biceps were barking. Heck of a workout!

Have a great weekend. Sorry to see the Panthers lost their coach. I am pretty sure my Falcons are right behind you.

Thanks Shane. Yeah, the bicep is still barking after that one a few days later. Getting old sucks... Yeah, I really liked Ron Rivera as a man but as a coach, he seemed really passive and if they wouldn't have had Cam Newton making plays out of nothing for all those years Rivera would have been fire a long time ago. I like that the new owner is not sitting around waiting on a miracle to happen with this team. He wants to win and is committed to putting people in place to make that happen.

OMG this is gold! had a good laugh at this and all of the ensuing comments!! You are a good dad, all dads have to humilate themselves in order to entertain their kids...and innocent bystanders.

As for the "bears"...that has given me an idea for a new metcon!

While we are on metcons despite the fact that you are a little beat up, you are getting those in.

Man, it sure is nice to talk to a fellow "metconner" again! I'm glad you enjoyed the story about my ankle. I now haven't run in over a month and almost did yesterday morning. I decided to give it one more week before trying a distance run. I may do some shorter intervals this week though. My weight has gone up a few pounds on account of the missing distance cardio each week and all of the holiday meals. It's time to get that back in check.

[TM79]

Box Squat
Work up to a heavy set of 8 reps.
8x135
8x155
8x175
8x195
8x215

Time: 10:41

(Superset)
Overhead Press
Work up to a heavy set of 8 reps.
8x65
8x75
8x85
8x95
8x105

Hammer Grip Pull-ups
8xBW
8xBW
8xBW
8xBW
8xBW

Time: 10:07

Accessory
4 Rounds:
8 Straight Bar Curls, 65 lb
12 Push-ups on the barbell
12 Goblet Squats, 40 lb
8 GHD Sit-ups

Time: 7:20

Conditioning: Intervals/Sprints
4 Rounds:
12 DB Clean & Jerks, 30 lb
200 Meter Jog

Comments: Out here pretty early this morning. This is going to be a pretty long week so there will probably be some early mornings. This is week 5 of this cycle and I am going to retreat to higher rep ranges on upper body. This is my first week including lower body so I will see how that goes. This week it will be reps of 8 for everything. For the next two weeks, I might go heavier on lower body and lighter on upper, etc. I’d like to hit some big metcons over the holidays but will need to rest up some.

Squat: These felt really light surprisingly, so I kept on going up in weight. It felt good to get some semi-decent weight on the bar and move it quickly.

OHP: Seems like I tweaked my wrist doing squats so these were pretty painful. Getting old sucks…

Pull-ups: Switched to Hammer grip this week to take it easy on the sore bicep.

Accessory: Got some straight bar curls in again. My arms are definitely getting bigger too. You know it’s working when my wife (who oddly enough isn’t into weight lifting guys) says that “my arms are getting too big.” Definitely going to keep doing these!

Intervals/Sprints: This was good. I did the C&J fast and then jogged on the treadmill. Had a little bit of ankle pain but not too bad.

Alright, have a good day folks!

[shaneinga]

Awesome workout Trent. Nice job on those squats! 8 rep squats early in the morning will definitely wake you up.

Try not to work to hard this week.

Tell your wife their is no such thing as arms that are too big.

Good to hear you are making progress there!

[TM79]

Awesome workout Trent. Nice job on those squats! 8 rep squats early in the morning will definitely wake you up.

Try not to work to hard this week.

Tell your wife their is no such thing as arms that are too big.

Good to hear you are making progress there!

Thanks Shane. Yeah man, once you get used to doing a lot of higher reps it isn't so bad. Then low reps seem really easy actually. Lol. Yeah, I don't really get the whole, "I'm not into guys that workout" thing. So you're into guys that are lazy and like to sit around on their ass? I guess you married the wrong guy then... In the meantime, just enjoy the guns. LOL!

[PtReyesGreg]

Good looking workout this morning Trent! Nice job hitting 8 reps across the board on squats.

Sorry to hear about your wrist. Hopefully it's just a mild sprain and heals quickly.

No matter what the wife says (mine doesn't like big muscles either) you can't go wrong building up a good gun show!

[TM79]

Good looking workout this morning Trent! Nice job hitting 8 reps across the board on squats.

Sorry to hear about your wrist. Hopefully it's just a mild sprain and heals quickly.

No matter what the wife says (mine doesn't like big muscles either) you can't go wrong building up a good gun show!

Thanks Greg. Yeah man, she doesn't seem to complain when she needs that new appliance moved inside the house, etc. Cheers brother.

[TM79]

Hex Bar Deadlifts
Work up to a heavy set of 8 reps.
8x185
8x205
8x225
8x245
8x265

Time: 12:53

Conditioning: Metcon

3 rounds for time of:
400-m run
21 ring dips
2 legless rope climbs, 15 feet (Sub 10 Pull-ups)

Time: 13:32

Comments: Dragging from a long day yesterday. Planning to do some hex deads and a metcon this morning. That will leave bench/rows to do either at home or at the Y later in the week. (Or if my boss is out of town today I might just do it at the Y today)

Hex Deads: Got ‘em done. These sets were alternated between a crying baby and a pissed off wife so that is never a fun time…

Metcon: First time doing 400’s since I hurt my ankle. I had a little bit of pain but not too bad.

Alright, have a good day folks!

[shaneinga]

Kick ass workout Trent. Hex bar deads with the added difficulty of crying baby and mad wife definitely ups the intensity there!

Hopefully you guys are staying mostly dry. We have rain most of the rest of the week with it getting colder as the week goes. Are they forecasting any snow for you guys up there?

[TM79]

Kick ass workout Trent. Hex bar deads with the added difficulty of crying baby and mad wife definitely ups the intensity there!

Hopefully you guys are staying mostly dry. We have rain most of the rest of the week with it getting colder as the week goes. Are they forecasting any snow for you guys up there?

Thanks Shane. Yeah, I don't care much for that type of intensity. It looks like it is supposed to rain Friday and Saturday now. No snow. Just cold, miserable rain. WTF.....

[TM79]

Afternoon Session at the Y

Bench
10x135

CGBP
Work up to a heavy set of 8 reps.
8x135
8x145
8x155
8x165

Time: 10:50

Rows/Accessory
4 Rounds:
8 Decline Dumbbell Bench, 70 lb
15 Decline Sit-ups
8 DB Rows (each arm), 70 lb

Time: 8:40

50 Back Extensions

Accessory II
4 Rounds:
6 Straight Bar Curls, 70 lb
8 DB Deadlifts, 70 lb
8 Bar Dips

Time: 6:05

Comments: Took a break from work and went to the Y this afternoon. Just a quick session for Bench/Rows.

CGBP: It was International Chest Day in there today. I wanted to do Decline but that was taken. Managed to grab the last flat bench instead and decided on CGBP for a variation. Strong sets.

DB Rows/Accessory I: The DB rows were technically the main lift in this, but just kept the weight the same so I could superset everything really fast. I did get my damned decline work in one way or another. These sets went pretty quickly. I actually prefer doing bench supported DB rows on the decline bench.

Accessory II: Got my straight bar curls in again on the preacher bench. Super strict on those. Threw in some DB deadlifts and bar dips too and flew through this.

Alright, I might try too get some accessory work in on Friday if I can. Maybe a metcon tomorrow and hopefully a run on Saturday. Have a good day folks!

[Cantplankwell]

Box Squat

OHP: Seems like I tweaked my wrist doing squats so these were pretty painful. Getting old sucks…

Just you wait !!

Conditioning: Metcon

3 rounds for time of:
400-m run
21 ring dips
2 legless rope climbs, 15 feet (Sub 10 Pull-ups)

Arms/shoulders/wrists must have been screaming after that kind of intensenes, I recall from crossfit days dreading the ring dips...just adds more rubbery arms to contend with...good work on that!!.

CGBP
Work up to a heavy set of 8 reps.
8x135
8x145
8x155
8x165

Time: 6:05

CGBP: It was International Chest Day in there today. I wanted to do Decline but that was taken. Managed to grab the last flat bench instead and decided on CGBP for a variation. Strong sets.

CGBP...love those! I think every day is international bench day at my Y, its never squat day (or metcon day for that matter) from what I can see.

Good work Trent!!!

[TM79]

Just you wait !!


Arms/shoulders/wrists must have been screaming after that kind of intensenes, I recall from crossfit days dreading the ring dips...just adds more rubbery arms to contend with...good work on that!!.



CGBP...love those! I think every day is international bench day at my Y, its never squat day (or metcon day for that matter) from what I can see.

Good work Trent!!!

Ha ha, thanks CPW. I remember people telling me 5 years ago that getting old sucks and now I think I've caught up... I love ring dips honestly. They just give you such an arm pump but definitely wear you out too. People are just hardcore here at the Y. I remember going to the Y when I was little and everyone did machines while the power racks just gathered dust. Not anymore!

[TM79]

Conditioning: Metcon

Tabata back squats, 95 lb.
Rest 1 minute
Tabata GHD Sit-ups
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold (Sub 95 lb Barbell Overhead Hold)
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise:

Squat: 70 reps
GHD Sit-ups: 62 reps
Ring Rows: 57 reps
OH Barbell Hold: 131 seconds

Comments: Was going to do this tomorrow morning but I have a Christmas party tonight that will probably set me back a little…

These were all hard in very different ways.

Squat: Probably the easiest of all of them. My lower back was what was actually getting sore on these.

GHD Sit-ups: These are obviously tough. Those last two sets were really painful.

Ring Rows: I don’t know if its because my arms are sore from yesterday or what but these went downhill really fast. Good Lord!

Barbell OH Hold: Subbed this in for handstand hold (not trying to go to the hospital this morning… :eek) This was really hard and I was shaking like a leaf during these sets. All rounds were about 17 seconds as it took me 3 seconds to get the barbell overhead and then I held it from there.

Alright, have a good day!

[shaneinga]

Solid metcon there Trent. Tabata work sounds really tough. The double work to rest ratio really puts a hurting on you.

Enjoy your Christmas party tonight!

[PtReyesGreg]

Man, Trent that is one heck of a workout you had this morning! Tabata anything sounds tough to me.

Have a good party!