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

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.