TM's Training Journal/Torture Log

[TM79]

Bench
Work up to a heavy set of 4 reps.
10x135
8x155
6x165
4x175
4x185
4x195
4x205

Rows
Work up to a heavy set of 4 reps.
10x135
8x155
6x165
4x175
4x185
4x195
4x205

Time: 25:15

Accessory
One set of Ring Dips for max reps: 28
10 Ring Rows
10 Back Extensions
10 Diamond Push-ups
One set of Pull-ups for max reps: 15
10 Back Extensions
One set of DB Overhead Press (30 lb) for max reps: 16
10 DB Curls (each arm), 30 lb
10 Back Extensions
10 CGBP, 115 lb
One set of Barbell Rows (115 lb) for max reps: 18
10 Back Extensions

Time: 8:05

Conditioning: Metcon
Saved by the Barbell

3 rounds for max reps of:
1 minute of burpees: 20, 19, 21 = 60
1 minute of 25 lb plate G2OH (sub for wall balls): 22, 20, 26 = 68
1 minute of deadlifts: 18, 18, 20 = 56
1 minute of med-ball sit-ups (25 lb plate): 12, 13, 14 = 37
1 minute of hang power cleans: 8, 9, 11 = 28
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

Post total reps completed: 249





Comments: Going to get a session in since I have the day off. Heaviest week of the cycle. I'm going to build up to some sets of 4, maybe a little heavier.

Bench: Felt fairly strong on these. Decent sets.

Rows: Same here.

Accessory: This was pretty awesome. Nice and challenging with the burnout sets mixed with volume sets and back extensions as a "break." I can't believe I got 28 reps of ring dips out of the gate. Maybe it was the heavyish reps of bench before that that made them seem easy?

Metcon: Man, that was brutal... I briefly looked through the comments that people posted on the crossfit site for this one and my total was about average. If I were to bet though, I would bet that most of those folks hadn't just done their heaviest upper body session of the cycle right before this.

Alright. Off to Home Depot to drop a few grand on house renovation stuff. Have a great holiday folks!

[PtReyesGreg]

Nice looking workout Trent. I really like the balance of your bench to rows. That is great dual strength there.

28 ring dips sounds brutal...my tris cramped up just reading about that.

[Payton1221]

At a certain age, true one-rep maxes no longer make sense (not sure if that applies to you or not), but your CALCULATED 1-rep max per bb.com is 228! 2 plates per side and then some

Great job Trent!

[Cantplankwell]

Bench
Work up to a heavy set of 4 reps.

4x205

Rows
Work up to a heavy set of 4 reps.

4x205

Time: 25:15


Bench: Felt fairly strong on these. Decent sets.

Rows: Same here.

Have a great holiday folks!

Absolutely those benches and rows looked strong!!!, hope you had a good weekend

[TM79]

Nice looking workout Trent. I really like the balance of your bench to rows. That is great dual strength there.

28 ring dips sounds brutal...my tris cramped up just reading about that.

Ha ha, thanks Greg. I love to have that balance. The rows definitely took a little while to catch up.

At a certain age, true one-rep maxes no longer make sense (not sure if that applies to you or not), but your CALCULATED 1-rep max per bb.com is 228! 2 plates per side and then some

Great job Trent!

Interesting thought on one rep maxes. I've thought about deleting my one rep maxes for powerlifting from my signature, or maybe just noting that they are "historical" one rep maxes. I remember being 20 lbs heavier and hitting 255 on bench (with no spot ) and it was like a dream come true. Nowadays, I could never get close to that and I just prefer to stay lean as that suits me better for real life. That calculated 1RM is probably pretty accurate as 225 is the most I have put up since weighing 175.

Absolutely those benches and rows looked strong!!!, hope you had a good weekend

Thanks CPW! Hope you had a good weekend as well!

[TM79]

Well, since my session this morning, I have spent the remainder of the day thinking of whether or not my set of Ring Dips for max reps was indeed 28 reps or whether I just had an old guy brain fart and skipped some numbers while counting... It really did seem incomprehensible as my max reps of bar dips at the gym was about 25 and ring dips are a lot harder. Just for the heck of it, I came out here and decided to do another set to settle it. I set my beer down right before walking onto the platform and sure enough, 28 reps was all I had in the tank. Nothing wrong with that.



I'll catch up on the journals in the coming days. Have a great night folks.

[shaneinga]

Great couple of workouts Trent. 205 for BP and Pulls, very nice. 28 ring dips, damn. Very impressive there as well. I like how you set your beer down and did it again as well. Haha.

Good luck on the home renovations.

[TM79]

Great couple of workouts Trent. 205 for BP and Pulls, very nice. 28 ring dips, damn. Very impressive there as well. I like how you set your beer down and did it again as well. Haha.

Good luck on the home renovations.

Ha ha, thanks Shane.

[TM79]

Military DB Press
10x30
8x40
6x50

(Supersetted with) Pull-ups
10xBW
8xBW
6xBW+15

Arnold Press
6x50
6x50
5x50

(Supersetted with) Pull-ups
4xBW+25
4xBW+30
4xBW+35

Time: 14:00

Accessory
4 Rounds:
8 Rope Tricep Extensions
8 Rope Curls
8 Toes to Bar

Time: 5:50

Comments: Had a few too many beers last night while doing a fantasy football draft and wanted to go get my blood and sweat flowing before work this morning. Plus this hotel had a pull-up bar and cable machine. Couldn't resist. Emailed my site contact and said I was going to be late and went for it.

Strength: Had to switch to Arnold Press as the dumbbells topped out at 50. Put a dumbbell between my legs (wrapped in a towel) to do weighted pull-ups.

Accessory: Just quick and "pumpesque."

Off to work. Hoping to catch up on the journals tonight or tomorrow. Have a good day!

[shaneinga]

Good hotel workout Trent. Nice way to work off those extra beers.

[TM79]

Good hotel workout Trent. Nice way to work off those extra beers.

Thanks brother.

[TM79]

Distance Run. Outdoor, Packed Sand
5 Miles, 44:50, 8:58 Pace, 688 Calories

Comments: I got done early with my inspection this morning so I came back to the hotel in Cocoa Beach and went for a run on the beach. This was an out and back run, starting a few blocks south of Ron Jon and going 2.5 miles south and then back. It was 90 degrees with a heat index of 100. Luckily, on the way back, I was running into the wind (normally that would suck but it helped to cool me down). This entire run was in direct sunlight and it was pretty relentless. Still, I was very happy with this time.

OK, time to get a quick shower and head back to Orlando to fly home. Sorry for my absense from the journals this week. It's been a long week. I'll try to catch up this weekend. Have a great day!

[shaneinga]

Damn that's a quick run on the sand in the heat. Nice run Trent. I can't wait to do my best Rocky impression next Sunday morning on my run on the beach.

Have a great weekend.

[TM79]

Damn that's a quick run on the sand in the heat. Nice run Trent. I can't wait to do my best Rocky impression next Sunday morning on my run on the beach.

Have a great weekend.

Thanks Shane. Unfortunately, that run ended up pushing me over the edge and I came down with the Ebola. Then the rest of the weekend was spent prepping for this storm.

[TM79]

Well, as mentioned above, I came down with the Ebola on Friday of last week. Sore throat, runny nose, congestion (head and chest now). And unless you've been living under a rock, the worst hurricane to hit the Carolina coast in about a quarter century should make landfall later this week. We are about 120 miles inland from the predicted landfall area and they are calling for almost category 1 sustained winds (70 mph) for almost two days here, plus a boatload of rain. We are packing up and heading for the mountains tomorrow. I would stay here if it were just me, but I have no interest in being in a house with my wife and daughter for days/weeks with no power and no air conditioning. So off to the inlaws we go. I am planning to drive home on Sunday and see how we fared. I'm just hoping we don't have a lot of downed trees. Anyway, my heart goes out to anyone who is in the path of this storm. It isn't going to be pretty.

I'll hopefully be back to training next week but with all that is going on, it's time to take some time off.

[shaneinga]

Man that sucks. Getting sick and then having to prep for an incoming storm while not feeling 100 percent has to be tough. Hopefully it misses you guys and turns out to sea.

[PtReyesGreg]

Like Shane said, man that is tough luck getting sick and then having to deal with a storm evacuation. Good luck getting through it all Trent! Hopefully it'll work out like Shane said and the storm heads out to sea. Take care man.

[thehobbes]

Yeah that storm coming sounds brutal, I wouldn't want to risk it staying there either and even "best" case scenario is you are without basic things like electricity for a lonnnng time. Good luck, I hope your home doesn't take on any serious damage. Every time I see those Purge movies I think hey why doesn't someone install hurricane barricades like that on houses over there. Like big metal shields that come up over your house. Realistically that would be absurdly expensive I know. I guess it depends where you live exactly but in general is somebody's house battling a violent 10/10 hurricane every single year? Or is it more of a 10% chance someone's house will end up in the heat of it so you're dealing with something that bad maybe once a decade?

[Cantplankwell]

Checking in, hope things turn out all right;nobody hurt, no damage. Good luck!!

[JaySun71]

Well, as mentioned above, I came down with the Ebola on Friday of last week. Sore throat, runny nose, congestion (head and chest now). And unless you've been living under a rock, the worst hurricane to hit the Carolina coast in about a quarter century should make landfall later this week. We are about 120 miles inland from the predicted landfall area and they are calling for almost category 1 sustained winds (70 mph) for almost two days here, plus a boatload of rain. We are packing up and heading for the mountains tomorrow. I would stay here if it were just me, but I have no interest in being in a house with my wife and daughter for days/weeks with no power and no air conditioning. So off to the inlaws we go. I am planning to drive home on Sunday and see how we fared. I'm just hoping we don't have a lot of downed trees. Anyway, my heart goes out to anyone who is in the path of this storm. It isn't going to be pretty.

I'll hopefully be back to training next week but with all that is going on, it's time to take some time off.

Great decision on your part! Batten down the house and head for the hills. I hope everything goes well for everyone in the area/state and that you have no damage. Enjoy your time off and rest.

[TM79]

Man that sucks. Getting sick and then having to prep for an incoming storm while not feeling 100 percent has to be tough. Hopefully it misses you guys and turns out to sea.

Like Shane said, man that is tough luck getting sick and then having to deal with a storm evacuation. Good luck getting through it all Trent! Hopefully it'll work out like Shane said and the storm heads out to sea. Take care man.

Yeah that storm coming sounds brutal, I wouldn't want to risk it staying there either and even "best" case scenario is you are without basic things like electricity for a lonnnng time. Good luck, I hope your home doesn't take on any serious damage. Every time I see those Purge movies I think hey why doesn't someone install hurricane barricades like that on houses over there. Like big metal shields that come up over your house. Realistically that would be absurdly expensive I know. I guess it depends where you live exactly but in general is somebody's house battling a violent 10/10 hurricane every single year? Or is it more of a 10% chance someone's house will end up in the heat of it so you're dealing with something that bad maybe once a decade?

Great decision on your part! Batten down the house and head for the hills. I hope everything goes well for everyone in the area/state and that you have no damage. Enjoy your time off and rest.

Thanks for the well wishes and comments guys. Sorry for my absence the last week or so. We had, more or less, a vacation, or perhaps more appropriately, an "evacucation." The storm ended up taking a much more southerly track than it was originally supposed to, which largely spared our area of any damage, except for some minor flooding and a few downed trees here and there. The eastern part of our state, however, did not fare too well, as I'm sure most of you have seen. It was heart breaking to see videos and photos of streets that I once lived on with 5 feet of standing water on them... Anyway, NC is a great state with many wonderful people and we have lots of support from the federal government and many other groups, so I know we will be fine in the long run. If you can, try to donate to one of those groups who is assisting.

We had a very nice and relaxing time at my in-laws house in the mountains. The weather was fantastic most days. We went to the Nature Center (zoo), state fair, and the Biltmore Estate, to name a few. My wife and I enjoyed a few dinners out and even one night out with no kids. It was a nice and restful week. One thing I didn't do during that time was exercise. It was a full 10 days off. Time to get those joints moving...

[TM79]

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

Rows
Work up to a heavy set of 10 reps.
10x135
10x145
10x155
10x165

Time: 14:45

Accessory
4 Rounds:
3 Reps of 135 lb Bench at (each) CGBP, Regular Grip, Wide Grip
6 Back Extensions
3 Reps of Pull-ups at (each) Wide Grip, Regular Grip, Hammer Grip
6 Back Extensions

Then, one set of Push-ups for max reps (no rest pauses):

Time: 10:25

Conditioning: Out of time

Comments: It was a nice 10 days off, and I swear, this cold STILL isn't 100% gone... Maybe some "moderate exercise" will help with that... I will plan to pick up where I left off with this cycle. This week will be reps of 10.

Bench: Didn't feel particularly strong on this, as is typical after time off.

Rows: Same here.

Accessory: This got the sweat flowing. Still battling some upper respiratory congestion so huffing and puffing was not that fun.

Conditioning: OK, my flight leaves in two hours and I haven't gotten in the shower yet, much less gone to the ariport. I'll get some conditioning in this week.

Have a great day and I'll try to catch up on the journals this week!

[grouchyjarhead]

I hope you and your family are enduring Florence well. We were actually on vacation at Myrtle Beach when we had to evacuate, so we stopped at Mt Airy for two days to finish out our vacation. It's hitting SC and NC pretty hard.

[TM79]

I hope you and your family are enduring Florence well. We were actually on vacation at Myrtle Beach when we had to evacuate, so we stopped at Mt Airy for two days to finish out our vacation. It's hitting SC and NC pretty hard.

Hi Grouchy. Thankfully, we fared OK, but people down in the eastern part of the state did not. Sorry to hear that you were evacuated, but that chance will always be there when you vacation in hurricane alley during hurricane season I guess... Mt Airy is beautiful. If Andy Griffith was on the TV when you were growing up then that is a place you have to mark off the bucket list.

[PtReyesGreg]

Hi Grouchy. Thankfully, we fared OK, but people down in the eastern part of the state did not. Sorry to hear that you were evacuated, but that chance will always be there when you vacation in hurricane alley during hurricane season I guess... Mt Airy is beautiful. If Andy Griffith was on the TV when you were growing up then that is a place you have to mark off the bucket list.

I'm glad to hear everything turned out OK for you Trent. It looks like it was definitely devastating for the eastern part of the state.

Your comment about Mt Airy intrigued me btw. I was a huge Andy Griffith Show fan growing up...too much time on my hands and access to TBS. In any case, your comment led me to Google and now I've got a new entry on my bucket list...to see the "real" Mayberry.

[TM79]

I'm glad to hear everything turned out OK for you Trent. It looks like it was definitely devastating for the eastern part of the state.

Your comment about Mt Airy intrigued me btw. I was a huge Andy Griffith Show fan growing up...too much time on my hands and access to TBS. In any case, your comment led me to Google and now I've got a new entry on my bucket list...to see the "real" Mayberry.

LOL! Yeah man, that's the original Mayberry. I was up in Boston one time and was getting frustrated with my work equipment. I then shouted out, "well golly!" One of the locals started busting out laughing and asked if I was from Mayberry. I replied that that was only an hour or two from my house...

[TM79]

Morning Session

Conditioning: Metcon
As many rounds as possible in 10 minutes of:
10 Push-ups
15 Squats
20 V-ups

Post rounds completed: 5 Round +10 Push-ups & 15 Squats


Afternoon Session at the YMCA I-Drive

Trap Bar Deadlifts
Work up to a heavy set of 10 reps.
10x155
10x175
10x195
10x215
Time: 7:05

Superset, holding a 25 lb medicine ball
4 Rounds:
16 Box Step-ups (Alternating)
16 Walking Lunges (Alternating)
Time: 7:05

40 Back Extensions

Rehab Work, Side Leg Raises
3(10xEach Leg)

Pull-ups
10xBW
10xBW
10xBW
10xBW
Time: 5:20

Superset
4 Rounds:
8 Close Grip Landmine Rows, 135 lbs
8 Lat Pull-downs (not sure of weight)
Time: 6:05

Conditioning: Intervals/Sprints
4 Rounds:
Row 500 Meters as fast as possible
Rest 1 Minute

Post Splits: 2:19, 1:54, 1:55, 1:50

Comments: Well, it seems that the Ebola is making a comeback. I accidentally used my tooth brush last night that I was using a week ago when I was in the thick of it. Not smart... Still, I'm going to try to do some lite conditioning this morning and maybe a rehab session this afternoon.

Metcon: I went down to the hotel fitness room and there was a guy in there sitting on the bench on his phone and using the dumbbells so I turned around and went back to the room. I ended up just making this up and completed it at a moderate pace. The V-ups were the killer.

Felt much better after I got done with my inspection today so I hit the YMCA. I intentionally left out any type of squat to determine if that is what is aggravating my hip/glute. The lunges and rowing may have aggravated it too though. Good workout. Those rowing intervals were tough!

I finished up early today so I'm heading to Cocoa Beach for two nights. If the waves look decent I might rent a board. I will also plan to catch up on the journals. Have a great day!

[TM79]

Well, it's been a good couple of days at the coast of FL. I went into Ron Jon and rented a board and managed to get three surf sessions in in 24 hours. These sessions were at different locations that were spaced about 30 miles apart. I actually had a really good time and caught some decent waves. That was $30 well spent. Traveling alone does present one problem when it comes to the beach/pool, etc. There is no one to rub sunscreen on your back. So I went to Marshals to buy the cheapest white tshirt I could find. Literally the only one they had that was my size was a Budweiser tshirt. I started laughing out loud in the store once I realized I would be surfing for Budweiser yesterday. Anyway, here is the pic that I posted on IG. Perhaps even funnier is that no one laughed or even seemed to think that it was out of the ordinary. Ahhhh.... Florida...

[TM79]

Conditioning: Distance Run, Outdoor, Paved
5K, 28:10, 8:59 Pace, 431 Calories

Comments: STILL have a little bit of lingering chest congestion so I'm plannning to do a pretty easy-paced 5K for my distance run this week. Hopefully this crap goes away soon and my daughter doesn't bring home the next Ebola...

Run: This felt pretty decent. My energy levels have been garbage all week from this chest congestion so I took it easy on this one. That was still a better pace than I was expecting so I'm happy. I skipped overhead press and my long metcon this week so I will try to get that in next week. I still got about 5 hours of surfing in so that should have helped supplement the lack of activity.

Alright. It's my daughter's first soccer game this morning so I'm looking forward to seeing her go out and kick some balls! Have a great day!

[Marius_Ursus]

For what it's worth I think the shirt is hilarious!

Conditioning: Distance Run, Outdoor, Paved
5K, 28:10, 8:59 Pace, 431 Calories

Comments: STILL have a little bit of lingering chest congestion so I'm plannning to do a pretty easy-paced 5K for my distance run this week. Hopefully this crap goes away soon and my daughter doesn't bring home the next Ebola...

Run: This felt pretty decent. My energy levels have been garbage all week from this chest congestion so I took it easy on this one. That was still a better pace than I was expecting so I'm happy. I skipped overhead press and my long metcon this week so I will try to get that in next week. I still got about 5 hours of surfing in so that should have helped supplement the lack of activity.

I'm sorry to read about your gassing with that congestion. It ain't fun.

Alright. It's my daughter's first soccer game this morning so I'm looking forward to seeing her go out and kick some balls! Have a great day!

Good luck to her!

Kicking balls? Is this soccer or Krav Maga???