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.

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!