Little Goals

Yesterday, I discovered I could do a muscle-up. Yay me. And, as you all know, I haven't been working out very hard for the past 4 months. I guess I just needed to enact the proper technique.

For those of you that don't know what a muscle-up is, I'll let Mango tell you:

Slow restart...

Climbed on Monday...slowly and successfully working my way onto V3s.

Climbed Friday...getting killed by 5.11Bs. I also left work early because I was sick. Fail.

Ridiculous! Even ironmen...

...get rusty. I'm far from iron as I have yet to compete in *any* sort of triathlon. Heck, I can't even swim very well.

Deal is, my sternum's been out of whack for over a month now. I wake up with it so stiff it needs to be "cracked" for relief. Too many ring dips...darn. I like those.

Couple that with the stresses of producing my first series of *big* photoshoots, and you have about a month where I've barely lifted some iron. These sound like the typical excuses associated with inactivity: "injured" and "busy."

So, rather than just sit idly by, I'm taking baby steps again to boost activity. Here they are:

-Each shift I work, I'll designate an exercise that I'll do at least 40 reps of, over the course of the shift. Examples of these include pullups, dips, box jumps, stair sprints and whatever I can do quickly as I walk around. I work in a gym for crying out loud! This will keep the shift interesting as well as get me out from behind the desk every so often. Seeing that a typical workout can hit 50 reps in 10-15 minutes for just ONE exercise, it *should* be easy over the course of a few hours. Though, it hasn't been going too well as I've only gotten to 15 pullups one day, and 50 dips on another. And, of course, I work more than 2 shifts in a month.

-Climb at least twice a week. Yes, also pretty ridiculous as I work at a *climbing* gym. Sometimes, after a shift, the last thing I want to do is stick around. Keep me accountable here, guys. Anyone want to climb?

-Run once a week. The weather is gorgeous outside and I want to beat some pavement! I love interval training.

So there you have it. If anything it'll get my conditioning back up and hopefully maintain what muscle mass I have left.

Late report

I did this workout last week on Tuesday:
S2BP2W3 (225#, +27.5#, 130#, +15#)

I forgot what I did for core.

This workout was performed on Monday:
Daniel Craig / 007 Workout 1:
10 reps of each exercise, performed 3 times in a circuit
Clean, Squat, and Press (95#)
Weighted Knee Raises (35#)
Weighted Step ups, each leg (50#)
Pullup
Decline ring pushups
Tricep dips

Tuesday:
Climbed rope routes with Jacob.

Resume break down

S2BP2W2 (+27.5#, 105#, 110#, 40#) Steady +~10%

Nothing new in the core front. Just a recycled goodie:

2x circuit
Parallel/dip bar straight leg lifts 12
Woodchoppers 12/side (130#)

Just another day in paradise.

S2BP2W1 with (192#-165#(flat bench)-70#-45#)

Core Circuit 3x
Sicilian Crunch 10 (+12.5#)
Push Away 10/side
Ring "Roll"out 10
Medicine ball torso rotation (11# ball)
Swiss ball superman 15

Gonna climb later tonight, too.

Body Circuit - Attempt 1

Bonus round. Here was my attempt at a full body circuit. It was somewhat effective. It got me sweating, and two exercises I failed out of.

Warmup:
3 minutes on ERG. See a pattern here?

Pull circuit x 4
3 Ring pullups
6 Ring rows (changed to reverse pushups after two rounds)
9 Upright rows (45#/Barbell)

Legs circuit x 3
6 24" box jumps
12 Reverse lunges (each leg)
10 Leg curls (80#)

Push circuit x 3
9 Ring pushups
6 Ring dips (I could only do 5 on the last round)
3 Handstand pushups (Got 2.5 on last round)
added 5 Swiss ball pushups after last round

Core Circuit
30s V-crunches
30s Side v-crunch (each side)
30s Bird dogs
30s Front bridge/plank
30s Side bridge (each side)
30s Swiss ball leg tuck
30s Swiss ball crunches
30s Russian Twist
30s Lying Leg Raise

Scrawny to Brawny, Phase II Workout 3

Was working out afterhours tonight.

Deadlift 5x5 (205#)
Weighted Dip 5x5 (+25#)
Seated Rows (120#)
Reverse Hyperextension (+10#)

Core circuit:
Parallel/dip bar leg lifts 12
Cable Woodchoppers 12 each side (120#)
Parallel/dip bar leg lifts 12
Cable Woodchoopers 12 each side (120#)

Scrawny to Brawny - Phase II, Workout 2

The warmup:
3 minutes, Concept 2 ergonomic rower, level 10, ~32spm

The workout:
Weighted pullups 5x5 (+25#)
Hang, clean, and press 5x5 (95#)
Cable pull throughs 2x8 (100#)
Weighted sit-ups 2x8 (35#)

Quick core circuit:
Reverse Hyperextensions 10
Seat raises (30 sec, 30 sec rest, 30 sec)
Reverse Hyperextnsions 10

I also weighed myself yesterday: 150lbs, fully clothed. Sheesh, I lost some weight over the winter.

Scrawny to Brawny Phase II - Reactivated

Man, I've lost a lot of power since I last did Phase IV sometime last summer.

This was the workout today. My weights are noted as well:

Barbell Squat 5x5 (175#)
Incline Bench Press 5x5 (145#)
Bulgarian Split Squat 2x6 (60#)
Single-armed Row 2x8 (40#)

Abs circuit:
Front bridge (30 sec.)
Side bridge (30 sec. each side)
Front bridge with alternating arm straightening/punching (30 sec.)
Side "T" bridge (30 sec.)
Sitting monkey (30 sec.)
Side bridge (30 sec. each side)

I potentially can lift more right off the bat, but I want to ease into it so I don't hurt myself. I think I felt some lactic acid buildup in my legs when I was squatting.

I'm not doing strictly the Scrawny to Brawny program. I will interject my own core exercises (as demonstrated with the abs circuit above) as well as ring work and full-body circuits. I also want to try to work to feats of human strength, such as the human flag, muscle ups, and freestanding hand stand pushups.

We'll see how that goes. Stay tuned!