Diesel FIT, weekend edition

The weekend is no time to slack off and gorge on ice cream!

Saturday:
Climbed roped routes

Chest exercise:
Ring pushups 3 x 10reps
Bodyweight dips 3 x 10reps
Incline dumbbell press 3 x 10 reps 30lbs
Telle flys 3 x 12 reps, 15 lbs

Still taking it easy because of the shoulder.

Sunday:
Interval run

Mild warmup
2 x 30s w/ 30s off
2 x 60s w/ 60s off
2 x 90s w/ 90s off
2 x 120s w/ 120s off

Let's see what the new week brings.

Run, run, run your boat...wait a....

Ran ~5.4 miles today. Averaged an 8:20 pace, which is kinda slow for me.

I also realized the Kaiser Permanente Half Marathon is in 3 weeks. Thinking, "why not?" I register for it. Yayz...I'm crazy. I essentially have 2 weeks to crank myself back into shape.

Seriously, don't try this at home, kids.

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...

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.