TM's Training Journal/Torture Log

[TM79]

BW: 175.6
Yesterday’s Output: 3,651
Yesterday’s Intake: 3,104 (200 added for uncertainty)
Deficit: 547

Warmup: 1.0 Mile Treadmill Walk – 15% Incline
Stats: 20:00, 264 Cals

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

Stats: 21:49, 142 Cals, 97 BPM

Conditioning: Metcon

5 rounds for time of:
15 strict ring dips
15 strict ring push-ups
400-meter uphill treadmill walk, 15% incline

Stats: 35:03, 417 Cals, 124 BPM

Comments: Still bouncing. I’m starting to get the feeling that there is a delay in what your weight does after your eating habits change. I feel like right now I’m blowing up after slacking on my diet for the last two weeks. Hopefully I can keep things corrected and drop a few pounds back off soon.

Deads: Wanted to keep going but my lower back is sore so no reason to push it. I’ll leave the real deadlift sets to Shane…

Metcon: Not too bad. Triceps got worked pretty good. Lot’s of sweat and calories being torched.

Have a good day!

[Payton1221]

5 rounds for time of:
15 strict ring dips
15 strict ring push-ups
400-meter uphill treadmill walk, 15% incline

Trent,

I see you're still killin' it in the gym. Super jealous of the ring dips. I used to love dips but a wonky shoulder prohibits me from doing them on bars, and with rings? Not a chance.

[shaneinga]

Nice work Trent. Solid sets in here. That conditioning metcon looks to be a good one.

Hard to tell on the BW fluctuations as to exactly what is causing it. Sodium and a heavy carb day via the alfredo would be my guess. Keep after it, it will drop again.

[TM79]

Trent,

I see you're still killin' it in the gym. Super jealous of the ring dips. I used to love dips but a wonky shoulder prohibits me from doing them on bars, and with rings? Not a chance.

Nice to see you again Payton! Thanks for stopping in! Yep, trying to kill it at least. Yep, I remember you saying that your shoulder didn't allow you to do dips. I think you couldn't do flat bench either, is that right? Only incline? Anyway, I'll check in and see how you're doing soon. Thanks again for stopping in.

Nice work Trent. Solid sets in here. That conditioning metcon looks to be a good one.

Hard to tell on the BW fluctuations as to exactly what is causing it. Sodium and a heavy carb day via the alfredo would be my guess. Keep after it, it will drop again.

Thanks Shane. That was a fun one. I saw that one in my spreadsheet and said, "ooohhhhhh, yessssss, let's smoke those triceps and burn some calories." I'm starting to think there is about a one-week delay in my what my body does when I change my diet. And definitely getting after it. That's for sure.

[TM79]

Lunchtime Session: Ruck/30 lb – Umstead Park
2.50 Miles, 44:30, 17:47 Pace, 342 Cals, 240’ Elev. Gain

Ruck: I stopped at Umstead Park this morning on my way back to the office from Durham and was about to just go for a hike and decided instead to throw my backpack on. My backpack usually weighs about 25 lbs but I had a little bit of extra junk in there so I’m calling it 30 lbs. The added weight didn’t slow me down as that was actually my fastest pace to date on that trail. I wore my hiking shoes and had no ankle pain at all. I think the ankle pain may have come from walking too much in my Cariumas (Brazilian shoe brand, similar to Converse). Those have very flat soles and probably don’t give me enough arch support.

I noticed that my watch calculated my calories based on distance and bodyweight alone (or at least that’s the way it appeared). I used an online calculator to verify that. I then used another calculator to determine the grade based on elevation gain and determined the overall grade to be about 2% for that hike. I plugged that in and added the extra weight of the backpack and ended up with an additional 80 calories. So I plugged that in using a third party app (Map My Run). I’m really surprised that the Apple Watch doesn’t have rucking as an option. That seems like it would be easy to calculate. Just input your ruck weight and go. Who knows… More calories were torched. That’s all I know.

Have a good afternoon folks!

[Payton1221]

Nice to see you again Payton! Only incline?

That's right: incline only. I've been doing an interesting program where it's high intensity but I'm using only 1/3 to 2/3 of the max reps. I test myself every two months or so, but I've been pleasantly surprised that I've not lost any strength AND a few nagging pains have been reduced significantly.

[TM79]

BW: 173.8
Yesterday’s Output: 3,651
Yesterday’s Intake: 3,010
Deficit: 641

Old Treadmill Walkee – 15% Incline
3.0 Miles, 60:00, 788 Cals, 2,340’ Elev. Gain

Comments: Heading back in the right direction now. I would hope so after two days with over a 1,000 calorie deficit. I assure you that will end today though. Going to try to keep it relatively dialed in this weekend.

Walkee: I stayed up late watching football and working and only ended up with about 5 hours of sleep. Still out here to torch some calories. Had a little bit of ankle pain during this walk. That’s a lot of miles this week so I need to dial it back some soon. Knocked out two work reports during this walk.

Have a good day!

[Payton1221]

Comments: Heading back in the right direction now. I would hope so after two days with over a 1,000 calorie deficit. I assure you that will end today though. Going to try to keep it relatively dialed in this weekend.

Trent,

Not sure how you react to seeing disappointing scale numbers, but I have only been weighing when I look thinner and I'm really liking this. I allow my weight to fluctuate up and down in a narrow (+/- 2.5 lbs or 5 lbs total) window, and I don't need to weigh to know when I'm on the upper end of my range. I just start with a deficit, maybe add a bit more cardio, and when I see that I'm getting thinner, only then do I weigh. This and almost never counting calories (I'll occasionally count to remind myself what 2,200 calories +/- is if it's taking longer to get thinner again) has made maintaining a weight that I'm satisfied with very lifestyle friendly

[TM79]

Trent,

Not sure how you react to seeing disappointing scale numbers, but I have only been weighing when I look thinner and I'm really liking this. I allow my weight to fluctuate up and down in a narrow (+/- 2.5 lbs or 5 lbs total) window, and I don't need to weigh to know when I'm on the upper end of my range. I just start with a deficit, maybe add a bit more cardio, and when I see that I'm getting thinner, only then do I weigh. This and almost never counting calories (I'll occasionally count to remind myself what 2,200 calories +/- is if it's taking longer to get thinner again) has made maintaining a weight that I'm satisfied with very lifestyle friendly

Ha ha ha, I like your approach much better. That was the approach I used to take until getting the Apple Watch, which has means I am now hyper-aware of calories burned, both active and resting. If I can settle into this range, I will likely start to do it more like you do. It's taken several months to get to this point so now I have to figure out how to stay here and make that a routine.

[TM79]

BW: 174.0
Yesterday’s Output: 3,400
Yesterday’s Intake: 3,287
Deficit: 113

Conditioning: Distance Run – Outdoor, Paved
5.0 Miles, 43:10, 8:37 Pace, 670 Cals, 165 BPM,
250’ Elev. Gain

Comments: That’s a miracle to have a deficit on Friday, at least for me. I’ll take it.

Run: It was 74 degrees and drizzling rain for this one. Very humid of course, but pleasant other than that. Didn’t get a lot of sleep the last few nights and things have been very stressful. The beers really late didn’t help either. My legs were still pretty smoked too from all of the hiking and stairs this week. Still made it happen though. That’s the Mason way. LOL.

Have a good day folks and enjoy the football!

[TM79]

BW: 174.0
Yesterday’s Output: 3,410
Yesterday’s Intake: 3,245
Deficit: 165

Old Treadmill Walkee – 15% Incline
2.0 Miles, 40:00, 526 Cals

Comments: Just caved in to my family and ate an Oreo McFlurry. That’s a good way to become a McFata$$. Better get on the treadmill…

Walkee: Burned some calories. Watching the Panthers get beat. Hopefully we’ll go to the pool after this and burn some more. Have a good day folks!

[ElrondHubbard]

You've earned the Oreos, Trent! You had your punishment in advance. Nice to see you finding creative ways to keep it going!

[TM79]

You've earned the Oreos, Trent! You had your punishment in advance. Nice to see you finding creative ways to keep it going!

Ha ha, thank you sir. It's good to see you stopping by!

[shaneinga]

Solid bunch of training this weekend Trent. 5 mile run after beers and not a lot of sleep sounds like a blast.

Nice treadmill work as well.

Falcons got their asses handed to them. It's like a freaking broken record with this my team. I am sure you can relate. LoL.

[TM79]

Solid bunch of training this weekend Trent. 5 mile run after beers and not a lot of sleep sounds like a blast.

Nice treadmill work as well.

Falcons got their asses handed to them. It's like a freaking broken record with this my team. I am sure you can relate. LoL.

Thanks brother. Yep I have a habit of staying up too late having beers and then running the next morning. Maybe they cancel each other out?

[TM79]

BW: 174.4
Yesterday’s Output: 2,830
Yesterday’s Intake: 3,089 (Added 200 for Uncertainty)
Surplus: 259

Warmup:
1.0 Mile Treadmill Walk – 15% Incline
Stats: 20:00, 264 Cals

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

Stats: 16:15, 101 Cals, 91 BPM

(Superset)
Bench
Work up to a heavy set of 6 reps.
10x145
8x155
6x165
6x175
6x185

Barbell Rows
10x135
8x135
6x155
6x155
6x155

Stats: 21:02, 135 Cals, 98 BPM

Accessory
4 Rounds:
10 Goblet Squats, 80 lb
10 CGBP, 115 lb
10 Straight Bar Curls, 65 lb
10 Knees to Elbows

Stats: 12:32, 125 Cals, 125 BPM

Conditioning: Intervals/Sprints
4 Rounds:
12 Burpees
200 Meter Uphill Treadmill Walk – 15%

Stats: 14:34, 206 Cals, 140 BPM

Comments: Pretty much flipped off the scale this morning. Lol. I actually managed to have a deficit Friday and Saturday which is a miracle for me. Still ended up slightly heavier though. Oh well.

I was going to do higher reps this week but decided to do another week of somewhat lower reps and went with 6. I enjoyed the heavier rep ranges from last week so thought, what the heck? Let’s do some more. After this week I’ll go back to probably 10’s and then 12’s and finish off the cycle.

Squat: Didn’t sleep well at all last night so this was tough. Got it done. Form started to suffer at 225 so that was a good stopping point.

Bench/Rows: Got ‘em done.

Accessory: Good old body building sets.

Burpees/Walk: That first set of burpees was so easy. That last set was so terrible…

Have a good day folks!

[ElrondHubbard]

Thanks brother. Yep I have a habit of staying up too late having beers and then running the next morning. Maybe they cancel each other out?

Like an alcohol-fueled dragster?

Really nice work under the bar!

[TM79]

Like an alcohol-fueled dragster?

Really nice work under the bar!

Ha ha, exactly. Thanks!

[TM79]

BW: 172.8
Yesterday’s Output: 3,248
Yesterday’s Intake: 2,928 (200 Added for Uncertainty)
Deficit: 320

Old Treadmill Walkee – 15% Incline
3.0 Miles, 60:00, 788 Cals, 2,340’ Elev. Gain

Comments: It’s so funny how your weight just randomly fluctuates like this. I haven’t seen 172 in 10 days and all of a sudden, bam! There it is! Lol. I was going to do OHP and Pull-ups this morning but I have to meet my boss at work at 8:00AM (yes, I know, the horror ). Lately he has been working from home so I’ve been finishing up working out at 8:00AM and getting to work at 8:45 or so. The extra treadmill walking takes a long time… So that’s all I’m doing today. Fairly sore from yesterday so this is probably a good call anyway.

Walkee: Plenty of aftermath on what would otherwise be a cool morning. Got it done and hammered out some work too. Should burn some more calories at work today as we are doing some testing on a roof top in Durham.

Have a good day!

[shaneinga]

Solid session yesterday Trent. I am missing doing squats man. I can't wait to get back to them.

Also very impressive work on the BP and BB row superset. That is a good one!

That and the accessory work would have been enough for me but then you threw burpees into the mix and really crushed it.

Kicking ass in here as usual.

I see today you had a heck of a whoosh on the scale. Congrats man!

That 788 cals you torched this morning will definitely help get you closer to your goal.

Hope that meeting with your boss goes well.

[TM79]

Solid session yesterday Trent. I am missing doing squats man. I can't wait to get back to them.

Also very impressive work on the BP and BB row superset. That is a good one!

That and the accessory work would have been enough for me but then you threw burpees into the mix and really crushed it.

Kicking ass in here as usual.

I see today you had a heck of a whoosh on the scale. Congrats man!

That 788 cals you torched this morning will definitely help get you closer to your goal.

Hope that meeting with your boss goes well.

Thanks so much brother. That was a monster session alright. That came in handy last night when we went out to dinner for work and I ate a bunch of crap but still finished with a deficit. Hopefully you'll be doing squats again soon brother.

[Cantplankwell]

Great work Trent

I have had words with my scale as well . The difference in our weights is not huge, but we are what 15 years apart anyway, but its interesting to see the difference in what would be maintenance calories. There is no way I could maintain at 2500 or say a little more, I would swell up pretty fast. I could not condition or metcon to the extent that you do. It shows that as the years advance that carefull dieting far outweighs anything I can do in the gym. I have been wanting to get back into doing some good old fashioned crossfit metcons but I think it would kill me...even with thoughtfull scaling.


Not sure if you have ever had low back issues, but have you noticed a differene in "load" on your lower back switching to box squatting? I am assuming you are hitting parrallel or just below. I am wondering if my ATG oly style squats are what is causing this nagging issue..aggravating my degenerative discs?

[TM79]

BW: 173.6
Yesterday’s Output: 3,517
Yesterday’s Intake: 3,359 (Added 200 for Uncertainty)
Deficit: 158

Warmup
1 Mile Uphill Treadmill Walk – 15%
Stats: 20:00, 264 Cals

(Superset)
Overhead Press
Work up to a heavy set of 6 reps.
10x75
8x85
6x95
6x105
6x115

Pull-ups
Work up to a heavy set of 6 reps.
10xBW
8xBW
6xBW+10
6xBW+20
6xBW+30

Stats: 17:12, 113 Cals, 100 BPM

Accessory
4 Rounds:
10 SLDL, 115 lb
10 Arnold Press, 30 lb
10 CG Ring Rows
10 Back Extensions

Stats: 9:54, 117 Cals, 132 BPM

Conditioning: Metcon
3 rounds for time of:
60-ft. walking lunge
30 sit-ups
20 push-ups
10 pull-ups

Stats: 11:11, 126 Cals, 129 BPM

Comments: A lot of guess work went into yesterday’s diet as I went out to dinner for work and was eating a la carte apps for the most part. I was originally planning to do deads today but am pretty exhausted from my son waking us up so much last night. So those will be put off until tomorrow or Friday.

Strength: Barely squeaked out those last two sets on either lift.

Accessory: More bodybuilding style stuff.

Metcon: Shortened this from 4 rounds to 3 because of time constraints. Done.

Have a good day folks!

[TM79]

Afternoon – Ruck – 30 lb – Umstead Park
2.5 Miles, 44:39, 17:48 Pace, 342 Cals, 240’ Elev. Gain

Ruck: I didn’t feel like doing this but since it is about to rain for two days went ahead and got it done. That was 9 seconds slower than last time so basically the same pace. Pretty quick, at least for me.

[shaneinga]

More good work in here Trent. +30 on pull ups is impressive man. Also very solid reps on OHPs. I like the Metcon work as usual. I might steel some of these for some beach work while I am without weights. Lunges, push ups, sit ups, pull ups. That has it all pretty much covered. \

Sweet ruck as well, thumbsup on that.

You have a bunch of rain coming your way!

[TM79]

More good work in here Trent. +30 on pull ups is impressive man. Also very solid reps on OHPs. I like the Metcon work as usual. I might steel some of these for some beach work while I am without weights. Lunges, push ups, sit ups, pull ups. That has it all pretty much covered. \

Sweet ruck as well, thumbsup on that.

You have a bunch of rain coming your way!

Thanks Shane. That was a ton of work yesterday. Yeah it is already raining and now it is "raining aftermath" onto the treadmill.

[TM79]

BW: 173.2
Yesterday’s Output: 3,424
Yesterday’s Intake: 2,892 (Added 200 for Uncertainty)
Deficit: 532

Warmup
1 Mile Uphill Treadmill Walk – 15%
Stats: 20:00, 264 Cals

Hex Deads
Work up to a heavy set of 6 reps.
10x165
8x185
6x205
6x225
6x245
6x265

Stats: 21:04, 127 Cals, 87 BPM

Cooldown
1.5 Mile Uphill Treadmill Walk – 15%
Stats: 30:00, 396 Cals

Comments: Very good day of burning more than I took in yesterday. Not much of a drop on the scale though (of course). Lol. I think the rag weed got to me yesterday. My nose and head just feel heavy and stopped up and I feel pretty out of it. Perfect day for deadlifts…

Deads: Actually ended up doing an extra set at 265! Wait, Trent just did an extra set of something? Of deads?!?!? What is the world coming to????

Plenty of treadmill walking to burn some more calories while I worked. Have a good day folks!

[TM79]

BW: 174.2
Yesterday’s Output: 2,998
Yesterday’s Intake: 2,929
Deficit: 69

Warmup
1 Mile Uphill Treadmill Walk – 15%
Stats: 20:00, 264 Cals

Conditioning: Metcon
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Stats: 29 Rounds (PR over 27 rounds on 8/8/18),
274 Cals, 149 BPM

Total Reps:
Pull-ups: 145
Push-ups: 290
Squats: 435

Cool Down
1 Mile Uphill Treadmill Walk – 15%
Stats: 20:00, 264 Cals

Comments: And that boys and girls is what happens when you bring half the bag of chips to work with your sandwich and eat all of them…

Stress from work got to me last night and I only ended up with maybe 5 hours of sleep. Definitely dragging here this morning but trying anyway.

Cindy: Well I’ll be d@mned…. Once in a while the old squirrel finds a nut. I’m seriously in disbelief on this one. I thought my personal best was 28 rounds and was trying to tie that. I finished that round with 30 seconds to go and squeaked out another round right as time expired for a PR of two rounds. I don’t know that I can beat this score. 30 is probably all I’m physically capable of on a great day. My heart rate was over 170 for the last 10 minutes of that metcon too.

Wrapped Cindy up in a 2 mile LISS blanket for the win. Heart rate was still 140 when I finished the second mile. Safe to say I got some exercise this morning.

Have a good day folks!

[TM79]

BW: 173.8
Yesterday’s Output: 3,257
Yesterday’s Intake: 3,164
Deficit: 93

Conditioning: Distance Run – Outdoor – Paved
5.0 Miles, 42:30, 8:29 Pace, 662 Cals, 260’ Elev. Gain

Comments: Managed to break even yesterday which is great for a Friday.

Run: Man, I swear I thought I was closer to an 8-minute pace, but whatever. Still a pretty good time in 60-degree weather.

Have a good day!

[shaneinga]

3 damn impressive workouts Trent. Kick ass on that Cindy PR! Very strong to hit a PR on that. That is hard work. Last time I did it it kicked my ass!

Awesome run today as well!

I just got to the beach and am waiting for our 4 o’clock check in. It’s nice down here but weather this week is going to be really mild.

Have a great weekend!