Slacking, hanging, and hurting

Whoops! Looks like I haven't updated this in a week! What did I do, what did I do?

Wednesday, January 20th, 2010

Finished a V4 by the Mushroom. And then climbed mostly roped routes. And fell off a 5.10b on lead after an hour of climbing. Man-oh-man...I'm in need of reconditioning. I gotta figure out how to conserve energy...or just not climb overhangs when I'm pumped.

Thursday, January 21st, 2010

Ran ~4.5miles in the rain. W00t! That's about it.

Friday, January 22nd, 2010

Not exactly a "fitness" routine, but I jugged up fixed lines at GWPC to photograph the comp. Pain ensued.

Saturday, January 23rd, 2010

Did my shoulder rehab/workout after work.

Tuesday, January 26th, 2010

A little bit of back, a little bit of quads.

5x5 Squats w/ 185lbs
20 - 2' squat jumps right after last set
5x5 Pullups +10lbs
2x10 Bulgarian split squats +50lbs (each leg)
2x10 Single-armed rows, elbow out +25lbs (each arm)

And then my shoulder routine.

Whew! Still trying to figure out what I'm going to do today.

PROTECT THIS HOUSE!

Bonus points if you can tell me whose slogan is that.

Another round of leg work today...

Deadlifts
225lbs
5 x 5 reps

Reverse lunges
+50lbs x 10 reps
+60lbs 3 x 10 reps

Single-legged swiss ball glute/ham raises
3 x 10 reps (each leg)

Core circuit
3 cycles
Sitting monkey - 1 minute
Cable Core Press - +40lbs x 10 (each side)
X-tucks - 10 reps (each side)
Birddogs - 10 reps (each side)

Annnnnnnnnd, the rotator cuff/shoulder exercise rehab, I'll spell out what it is for once:
Resistance band internal rotation - 2 x 10 reps (each side)
Resistance band external rotation - 2 x 10 reps (each side)
Straight-arm lateral resistance band low internal rotation - 2 x 10 reps (each side)
Straight-arm lateral resistance band low external rotation - 2 x 10 reps (each side)
Push-up plus w/ feet on swiss ball - 2 x 10 reps
Side plank w/ hip dips on stability disc - 2 x 10 reps (each side)
Blackbird 1 dumbbell pull down - 2 x 10 reps (each side)
Blackbird 2 dumbbell pull down - 2 x 10 reps (each side)
Reverse fly - 2 x 10 reps
"Door frame" scapula retraction - 2 x 10 reps

A lot on my mind lately...

...so I attempt to use the gym has a healthy diversion.

Legs & Back today.

Squats:
185lbs x 8 reps
205lbs x 4
225lbs x 2
205lbs x 7
215lbs x 4
215lbs x 2

I think I overdid myself on the last round of 4, my form was breaking.

Weighted Step-ups:
3 sets
+50lbs x 10 reps (each leg)

Reverse Lunges:
2 sets
+50lbs x 12 reps (each leg)

Calf extensions (on leg press machine)
2 sets
180lbs x 10 reps, slow negatives.

Weighted Pull-ups:
+10lbs x 8 reps
+20lbs x 6 reps
+25lbs x 4 reps
+10lbs x 7 reps
+20lbs x 2 reps
+15lbs x 4 reps
+20lbs x 2 reps

I fail...it's supposed to be 2 rounds of 8, 6, 4.

Face crushers:
3 sets
60lbs x 10 reps

Y raises:
2 sets
5 lbs x 12 reps

Core circuit:
3 rounds
Kneeling cable crunch (110lbs) x 12
Wood choopers (90lbs) x 12 (each side)
Dip rack leg raises x 12

Then I did my rotator cuff therapy exercises as prescribed by the doc.

Ok...and some after workout nutrition:

2 scoops of Muscle Milk mixed with water
4 oz. of Trader Joe's Apricot Mango Greek Yogurt (full fat)

That's all folks.

Now let's see if I wake up early enough to climb before my shift tomorrow morning.

Another year....here we go.

I've been rehabbing my shoulder with Dr. Johanna Lelke at Innersport Chiropractic. So, I've haven't been able to push as hard as I've wanted to.

No matter, let's work legs/hammies, shall we?

Deadlifts, modified wave set:
135lbs x 10
185lbs x 8
235lbs x 4
285lbs x 2

Single-legged squats (per leg)
Bodyweight x 10
+20lbs x 8
+35lbs x 6

Single-legged back extentions (per leg)
Bodyweight x 10
+25lbs x 8
+35lbs x 6

Core Circuit:
45 seconds performing/repping each exercise, 3 times.
Planks w/ feet elevated/balanced on medicine ball
Russian twists with same medicine ball
Swiss ball tucks

Maybe I'll go for a run, tomorrow...