Tim’s Workout Log

Training Logs
261

6/15/25
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

5 Goblet Squats 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 15, 30#
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
Worked in several sets of banded finger extensions

8 sets of:
6 alternating Bulgarian Splits Squats 2-25# DBs
3 Romanian Trapbar Deadlifts 205#
60 seconds
3 BOSU Ball Bench Presses 2-53# KBs
60 seconds
3 ring pull ups +20#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmers Carries 44# KBs (around the house, through the garage and around the Shed
5 rounds
14:26

2 sets of 15 reverse hypers 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
3 rounds 15 leg straightening hamstring stretch
Butterfly Stretch
90/90 internal hip stretch
Deep Squat Hold
3 rounds

2 Likes
262

WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

4 minute warm up 50, 55, 60, 65 rpm 143 bpm

Rogue Echo Bike
10-20-30-20-10 calories
1 minute rest between bouts.
9:21

1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
90/90 internal rotation stretch
Deep Squat Hold
3 rounds

Sports Hernia Rehab (Athletic Pubalgia)
Dead Bugs x 20
Copenhagens x 5 reps each side
Supine Banded March x 20 reps
1 round

2 Likes
263

June 17, 2025
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

5 Goblet Squats 35#
Neutral Grip Pull ups x 5 reps
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
1 round

30 EMOM

  1. 10 KB Swings 53#
  2. 5 dips
  3. 5 Goblet Squats
  4. 1 15’ rope ascent
  5. 25 jump ropes
  6. 5 Ab Wheel Roll Outs
    5 rounds

1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
90/90 internal rotation stretch
3 rounds

Sports Hernia Rehab (Athletic Pubalgia)
Dead Bugs x 20
Copenhagens x 5 reps each side
Supine Banded March x 20 reps
2 rounds

2 Likes
264

June 18, 2025
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8
Worked in:
1-2-3-4 pull ups
4 sets of 15 finger extensions

Turkish Gets
2 each side @ 35, 44, 53, & 62#

20 minute E2MOM
2-35# KBs
3 cleans + 3 presses + 3 front squats + 3 pull ups
10 rounds on the 2 minutes

15 reverse hyper +120 (2 rounds)
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
90/90 internal rotation stretch
Deep Squat Hold
3 rounds

Sports Hernia Rehab (Athletic Pubalgia)
Dead Bugs x 20
Copenhagens x 5 reps each side
Supine Banded March x 20 reps
1 round

2 minute hang from pull up bar.

2 Likes
265

June 19, 2025
Felt a little tired all day. Took a 3.5 mile walk in the evening.

June 20, 2025
20 mile bike ride with Kent. We drove to Butler and biked on the Richland B&O Trail.
Pretty casual ride. We picked up the pace the last 5 miles.
1.2 mile walk later with Lisa.

6/21/25
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

5 Goblet Squats 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-5 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
Worked in several sets of banded finger extensions

6 sets of:
8 alternating skater squats-20, -15#
4 kettlebell swings 70#
60 seconds
4 BOSU Ball Bench Presses 2-53# KBs
60 seconds
4 neutral grip pull ups +20#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Farmers Carries 44# KBs (around the house, through the garage and around the Shed
5 rounds 14:29

2 sets of 15 reverse hypers 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
90/90 internal hip stretch
Deep Squat Hold
3 rounds

2 minute hang on pull-up bar.

2 Likes
266

June 22, 2025
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm bpm HR: 142
4 minute rest
15 rounds of:

  • 20 second sprint
    40 second rest
    Started at 70 for the first 5 rounds (too easy), bumped it up to 75 which was somewhat hard for the second 5 rounds. Finished at 80 for the last five rounds which was very hard.
    Max HR: 155

3 sets of 1 minute reclined hero pose (A little farther back each time)
3 rounds 15 leg straightening hamstring stretch
Butterfly Stretch
90/90 internal hip stretch
Deep Squat Hold
3 rounds

1 Like
267

WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8
Worked in 1-2-3-4 neutral grip pull ups

30 EMOM

  1. 10 KB Swings 53#
  2. 10 push ups
  3. 10 alternating jumping lunges
  4. 2 15’ rope ascents
  5. 25 jump ropes
  6. 5 Ab Wheel Roll Outs
    5 rounds

Afterwards, Kent and I played 30 minutes of Pickleball. It is very hot out and 30 minutes was plenty. Hot but fun.

2 Likes
268

June 24, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.11 miles
1:07:25
Average Heart rate: 124
Max Heart Rate: 133

3 sets of 1 minute reclined hero pose (A little farther back each time)
3 rounds 15 leg straightening hamstring stretch
Butterfly Stretch
90/90 internal hip stretch
Deep Squat Hold
20 banded finger extensions each hand
3 rounds

1 Like
269

June 25, 2025
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Turkish Gets
2 each side @ 35, 44, 53, & 62#
Worked in:
4 Sets of 15 Banded Finger Extensions
1-2-3-4 neutral grip pull ups

20 minute EMOM
2 kb clean + 2 kb press + 2 kb squats + 2 neutral, pronated, supinated pull ups (alt)
45# kettlebell
Alternate sides w/clean-press-squat

2 sets of 15 Reverse Hyper 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
Deep Squat Hold
3 rounds

2 minute hold on pull up bar

2 Likes
270

WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8
Worked in 1-2-3-4 neutral grip pull ups & banded finger extensions

30 EMOM

  1. 10 Hip Extensions
  2. 10 parallette push ups
  3. 5 goblet squats 53#
  4. 2 15’ rope ascents
  5. 50 jump ropes
  6. 5 Ab Wheel Roll Outs
    5 rounds

15 reverse hypers 120# (2 rounds)
3 sets of 1 minute reclined hero pose (A little farther back each time)
3 rounds 15 leg straightening hamstring stretch
Cossack Stretch
3 rounds

2 minute hold on pull up bar

2 Likes
271

June 28, 2025
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Zone 2 IC4 Bike Workout 45 minutes Level 42
Average HR: 125
Max HR: 136
Calories: 606
Dist: 16.64

3 sets of 1 minute reclined hero pose (A little farther back each time)
3 rounds 15 leg straightening hamstring stretch
Butterfly Stretch
Deep Squat Hold
3 rounds

Standing Broad Jump Practice >6’
Jump to Squat Practice (by the end I was able to complete a couple)

3 Likes
272

6/29/25
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

5 Goblet Squats 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 1, 20#
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds

5 sets of:
5 DB Rack Step Up 50#
5 KB Deficit Sumo Deadlifts 88#
5 Sandbag Zercher Squats 50#
60 seconds
5 BOSU Ball Bench Presses 2-53# KBs
60 seconds
5 ring pull ups
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds 7:44

2 sets of 15 reverse hypers 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
3 rounds 15 leg straightening hamstring stretch
Butterfly Stretch
Deep Squat Hold
1 ring muscle up
3 rounds

3 Likes
273

June 30, 2025
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm bpm HR: 141
4 minute rest
15 rounds of:
20 second sprint
40 second rest
Started at 70 for the first 5 rounds and finished the last 10 rounds at 75.
Max HR: 142

3 sets of 1 minute reclined hero pose (A little farther back each time)
3 rounds 15 leg straightening hamstring stretch
Cossack Stretch
Deep Squat Hold
20 banded finger extensions
3 rounds
Leaving for Italy today. It’s going to be a long travel day but I am looking forward to the trip.
Weight today: 167 lbs

2 Likes
274

7/12/25 (after Italy trip)
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

5 Goblet Squats 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds
Worked in several sets of banded finger extensions

5 sets of:
5 Lunges each leg 35, 35, 45, 45, 53#
5 Sandbag Zercher Squats 50#
60 seconds
5 BOSU Ball Bench Presses 2-53# KBs
60 seconds
5 ring pull ups
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds 7:30ish

2 sets of 15 reverse hypers 120#
3 sets of 1 minute reclined hero pose (A little farther back each time)
3 rounds 15 leg straightening hamstring stretch
Butterfly Stretch
Deep Squat Hold
1 ring muscle up
3 rounds
Back from Italy. Great trip with Lisa and friends. No workouts except for a lot of walking. I ate whatever I wanted which was a lot.
166.8

1 Like
275

July 13, 2025
Bouldered at Rock Mill with Kent. Did all the yellows, all but one pink, 3 purples, and 2 blues. This was the first time I have climbed in over a month. Not too bad. I have a lot of work to do to get into sending shape by October. Fingers were achy.

July 14, 2025
WARM UPS
Prone Alternating Y-T Raises 20 reps (2 sets)
Heel Sit Neck Nods + Turns: 10 each
Hip Internal Rotation Twists 10 each side
Jane Fonda’s & DNS Star Pattern 15/10
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm bpm HR: 145
4 minute rest
15 rounds of:
20 second sprint
40 second rest
Started at 70 for the first 5 rounds and finished the last 10 rounds at 75.
Max HR: 149

Treadmill 6.0 mph @ 12% grade
15 second run + 45 second rest
10 minute EMOM

3 sets of 1 minute reclined hero pose (A little farther back each time)
3 rounds 15 leg straightening hamstring stretch
Cossack Stretch
Deep Squat Hold
20 banded finger extensions
3 rounds

1 Like