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.