I’m back my d00dz
Good news 1: I’ve been swimming pretty consistently with the adult swim fit program at castle
Good news 2: I found motivation to visit the swoly temple again
Bad news: any strength or size I may have had before is back to pre-pubescent levels
Had a productive squat session on Monday this week and did some chest/tris today.
Easing into a 3-day push/pull/legs program on days I don’t swim.
Roll stretch KB warm up complex
3 rounds 5 pull ups 5 dips 5 anti rotates
1 rep DL 1 rep Power clean 1 rep clean caught low 2 rounds starting at 135 then going up by 5 lbs until 185 where I did 5 rounds @ 185
25 reps ea arch DB bench @ 20
3×6 DB bench alt arm @ 80
Stretch a bit
5 Miles 41 minutes 36 seconds
8:19/mile
Memphis decided to treat me to 67 degrees this morning. It was nice and chilly and put a layer of fog over the field I run through. I swallowed a bug that still feels like its caught in my throat, but I could use the extra protein.
Climbing today
Since I projected on Monday, I’m going to train today.
Warm-up/Roll out
4 x 4 – Greens V1-V2
3 x 3 – Reds V2-V3
2 x 2 – Blues V3-V4
By this point I will be pooped, and extremely sweaty since the AC at the gym is dog shit.
Mess around for a little bit.
Abs Class at 9:00 pm.
Stretch mi legs and then go home.
8118, cool.
took yesterday off like a damn fool.
Upper body blasted today, finished with an Operator Fitness workout that nearly killed me.
KB warmup complex + pull ups
5×12 half kneeling alternating Arm KB OH press (6 each arm) @ 24 KG //superset with 5×3 pull ups
3×3 single arm KB clean and press @ 32kg
2 x 10 OH press @ bar
3 rounds of 15 DL @ 225 and 15 ring push ups
Welcome to August my dudes. I woke up really just wanting to roll out my legs, ended up doing a little extra.
Standard Warmup:
5 minute row
40 arm raises at 5 lbs
10 arm circles each arm at 5 lbs
Set:
3x
20 hip abduction @ 135
20 hip adduction @ 235
25 lat pull downs 85/90/95
10 back/oblique extensions w/ 45 lb plate
Then
3x
20 American KB swings w/ largest prob ~25-30 lbs (not labeled)
20 standing face pulls
Cooldown:
ab set
lots of rolling
My legs really do not hurt today which surprised me after running a half yesterday.
Im back guys. I’m sorry I’ve been out for a while with blogging my workouts. Found a new hobby/sport and have been enjoying it and forgot about my all around fitness and just been having fun.
Just a Little update on everything – about 5 – 6 months ago I got into rock climbing and have been improving quickly in the sport. Im at a level now where I can interact with people who are very skilled in the sport and climb with people where I can improve even faster.
I started out doing V1-V2’s and have progressed to doing V6-V7s. In those 5-6 months I went from weighing 200 lbs to 191 lbs, Ive actually gotten down to 189 lbs at one point, then shot back up when I got a Girlfriend.
Because of the new lady, I’ve gotten the “fat and happy” mentality and need to work on my overall fitness again, I have not gotten the comfort body, just need to avoid it. In order to get back into Lifting again, I need y’all to hold me accountable.
Ultimately the goal for me is to be in shape, I don’t need to be big or need to be able to squat 500 lbs. I just want to be in shape to climb and to lose a little bit of weight.
Monday – Climbing (Training)
Tuesday – Chest/Back (Gym)
Wednesday – Climbing (Projecting)
Thurday – Morning Legs (Gym), Afternoon Climbing (Training)
Friday – Shoulders (Gym)
Saturday – Rest
Sunday – Gym or Climb
Stretched and Mobility work
Warmed up Bouldering V1-V3’s
15 minutes with 30 seconds rest in between climbs.
Today people were working on fresh routes that were just put up. So I was working on the fresh routes that day. All the routes I was working on were V6s. was there for 2.5 hours just climbing.
What I would normally do on a training days is a 4×4 with abs in between sets.
Climb 4 routes (V2’s) back to back, then do 30-45 seconds of abs. Do this 4 times.
Then 3×3, 2×2 and then done.
Roll out
10 Minute Rowing
SuperSet
8 x 10 Bench press
8 x 10 Pull ups
SuperSet
5 x 8-10 Dips
5 x 10 DB row
5 x 10 Push ups
Circuit x 6
250m Row
Ball Slams – 10
Push Ups – 10-15
KB Swings – AMRAP
did something weird to my knee on friday. Its at about 90% as of Monday’s workout.
Roll + Stretch
KB warm up complex (10 swings, 3 goblet squats, hip stretches, half kneeling halos 4 each side)
Pistol squats
1 set of 5 each leg|1 set of 7 each leg|1 set of 9 each leg @ 25 lb Medicine ball
5 min of 1 rep each leg every :30 @ 24kg KB
Ladder 1-5 KB Clean, Squat, Press @ 32 KG
Ab wheel
Stretch
13.22 Miles 1 hour 55 minutes 45 seconds
8:45/mile
Bingo Bango. I think I just earned myself a full pizza for lunch. 4 a.m. wake up, thought I was going to able to use rain as an excuse to keep sleeping. I was wrong, glad I made it out.
I ate a burrito the size of my thigh for dinner last night (seriously), so I had to start working some of that off.
Warmup:
5 minute row
40 arm raises at 5 lbs
10 arm circle each @ 5 lbs
Stretching
Set:
3x
30 x seated row @ 35 lbs
10 x standing upright cable row @ 25 lbs
10 X single arm OH press with the T bar @ 45 lbs
Then
3x
10 decline bench @ 135
10 x each core/oblique machine thing
Cooldown:
Ab set, stretching
