Tim’s Workout Log

Training Training Logs
281

Which edge do you use?

Is this a specific program?

282

I used the 20 mm edge.

1 Like
283

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 kettlebell swings 53#
  2. 5 dips
  3. 10 jumping alternating lunges
  4. 2 15’ rope ascents
  5. 30 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
90/90 hip stretch
Butterfly Stretch
ring muscle ups
3 rounds

2 Likes
284

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, 45, 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
-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 Slant Board Goblet Squats 60# DB
5 Single Leg Romanian Deadlift 25, 30, 40, 45, 53#
60 seconds
5 Single Arm BOSU Ball Bench Presses 53# KB
60 seconds
5 TRX Rows +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:43

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 Hip Stretch
Deep Squat Hold
3 rounds

1 Like
285

7/21/25
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

Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 143 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 149 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 151 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 153 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 154 62 rpm
3 minute cool down (easy walking)

Treadmill 6.7 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)
15 leg straightening hamstring stretch
Cossack Squat Stretch Frog Stretch
Deep Squat Hold
3 rounds

1 Like
286

July 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
Worked in 1-2-3-4 pull ups & 4 x 15 banded finger extensions

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

20 minute EMOM
2 kb clean + 1 kb press + 2 kb squats + 2 pronated and 2 supinated pull ups (alt)
53# 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
90/90 Hip Stretch
Deep Squat Hold
3 rounds

2 Likes
287

July 23, 2025
Bouldered at Rock Mill with Kent. Fingers were achy but managed to send some problems. Sent a blue I was working on from Saturday. Did the fun slab problem in the back room. Took awhile.
Afterwards, Kent took me to Hampton Hills Metro Park Mountain Bike Area. The trails were very technical and I had trouble keeping up with Kent. He said I did great. I’ll take his word for it. Fun day.
7.63 miles
1:08:36
Average Heart rate: 111
Max Heart Rate: 138

July 24, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.12 miles
1:08:23
Average Heart rate: 125
Max Heart Rate: 134

Treadmill 6.7 mph @ 12% grade
15 second run + 45 second rest
10 minute EMOM

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
1 round

2 Likes
288

July 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
Worked in 1-2-3-4 neutral grip pull ups & banded finger extensions

30 EMOM

  1. 10 kettlebell swings 53#
  2. 10 push ups
  3. 10 jumping alternating lunges
  4. 5 ring pull ups
  5. 25 jump ropes
  6. 15’ L-Sit on parallettes
    5 rounds

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

2 minute hang on pull up bar.

2 Likes
289

Block Pulls (finger training)
Warm Up
20 second hang on Large Sloper
20 banded finger extensions
5 air squats
5 push ups
3 pull ups
10 pronators
5 rounds

Block Pulls (E3MOM)

  1. 8 reps @ 50#
  2. 8 reps @ 50#
  3. 5 reps @ 65#
  4. 5 reps @ 80#
  5. 3 reps @ 90#
  6. 3 reps @ 90#
  7. 3 reps @ 90#
  8. 3 reps @ 90#
    Worked in 3 dips and deep squat hold after each rounds

Finished up with some elbow work.

2 Likes
290

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, 45, 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
-10 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:
4 Zercher Squats @ 95#
4 Single Leg Romanian Deadlift 53#, 62#
60 seconds
4 Single Arm BOSU Ball Bench Presses 53# KB
60 seconds
4 TRX Rows +35#
60 seconds

Ran 1 mile-8:52
Max Heart Rate 146

15 reverse hypers 120# (2 rounds)
1 set of 1 minute reclined hero pose
15 leg straightening hamstring stretch
Cossack Squat Stretch
Deep Squat Hold

1 Like
291

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 142 bpm
Then…
10-20-30-20-10 calories
1 minute rest between bouts.
9:36
Max HR: 155

2 sets of 1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
90/90 Hip Stretch
Deep Squat Hold
Very hot in the Shed today!

1 Like
292

July 29, 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 1-2-3-4-4-3-2-1 pull ups & 5 x 20 banded finger extensions

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

20 minute E2MOM
10 Kettlebell Swings 44#
5 Goblet Squats
5 Push Ups
3 Pull Ups (Alternte Pronated Grip and Supinated Grip)
10 rounds
23:31-I started doing the rounds on the 2 minutes. Had to slow down to on the 3 minutes. Very hot in the Shed.

15 Reverse Hyper 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
90/90 Hip Stretch
Deep Squat Hold
2 rounds

2 Likes
293

July 30, 2025
After summer school I went to “On the Rocks.” I used the self belay and did about 8-9 routes. Worked up to a 5.11. Afterwards I bouldered a little and got up one good problem at the end. Fingers were achy.

July 31, 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 4 x 15 banded finger extensions

Zone 2 IC4 Bike Workout 45 minutes Level 43
Average HR: 118
High HR: 130
604 calories
16.62 miles

3 rounds-1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Frog Stretch
Deep Squat Hold
2 rounds

2 Likes
294

August 2, 2025
Bouldered at Rockmill with Randy. Gradually warmed up through the purples. Did one new blue and one new orange. Worked on a techy white. If I send more time on it I have a chance to send. Finished up on the slab and did a few Tension Board Problems. Fingers felt better today. I took one Aleve the night before and two Tylenol in the morning. Not a regular thing I want to do, but it’s good to know I can climb comfortably with a little help. Bodes well for fall New River trips.

August 3, 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, 45, 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
-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 Romanian single leg squat (each leg) 35, 35, 45, 45, 45#
10 45 degree hip extensions
60 seconds
5 dips
60 seconds
5 pull-ups on Tension Hangboard +10
60 seconds

Treadmill 7.0-7.5 mph @ 12% grade
15 second run + 45 second rest
10 minute EMOM

15 reverse hypers 120# (2 rounds)
1 minute reclined hero pose
15 leg straightening hamstring stretch
Cossack Squat Stretch
Deep Squat Hold
Ring Muscle ups
3 rounds

2 Likes
295

8/4/25
Prone Alternating Y-T Raises 20 reps (2 sets)
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 142 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 149 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 152 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 153 62 rpm
3 minute cool down (easy walking)

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

2 Likes
296

Bouldered at Nosotros Climbing Gym Near Cleveland today. It was the first time I had visited. I mostly climbed on the Kilter Board. I did 3 V0s, V1s, V2s, V3s, and V4s. Some of the V3s and V4s took multiple attempts. I also quickly worked out one V5. I also tried some additional V5s. I finished with a couple of easier boulders.
Here are some video highlights.
[https://www.youtube.com/shorts/bVpWsX8reEg](https://www.youtube.com/shorts/bVpWsX8reEg)

2 Likes
297

August 6, 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 x 15 banded finger extensions

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

20 minute EMOM
2 kb clean + 2 kb presses + 2 kb squats + 2 pronated and 2 supinated pull ups (alt)-I switched to 1 press last 10 minutes.
53# kettlebell
Alternate sides w/clean-press-squat

15 Reverse Hypers 120#

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

August 7, 2025

Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.10 miles
1:10:09
Average Heart rate: 125
Max Heart Rate: 136

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

2 Likes
298

August 8, 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

Treadmill Run
1 minute on + 1 minute off
10 rounds
7.0-7.5 @ 3% incline

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

August 9, 2025
Bouldered at Rock Mill with Kent, Brad, and others. Warmed up on 3 yellows, 3 pinks, and one purple. Worked on a blue and eventually sent. Hard blue. Hopped on a white and sent it second go. Went down and worked on a white from last weekend. With some work I eventually sent it too. Two whites in one day! Worked on a hard orange for a while and made some good progress. Finished up with a techy pink problem. Good day!
White at Rock Mill

3 Likes
299

August 10, 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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 5 each side @ 35, 35, 45#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
3 rounds

3 sets of:
8 Goblet Squats 60#
8 45 degree hip extensions +10, 25, 25#
60 seconds
8 BOSU Ball KB Bench Presses 53s
60 seconds
8 pull-ups on Tension Hangboard
60 seconds
8 Ab Wheel Roll Outs
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:20

15 reverse hypers 120# (2 rounds)
1 minute reclined hero pose
15 leg straightening hamstring stretch
Butterfly Stretch
Frog Stretch
Deep Squat Hold
20 banded finger extensions
3 rounds

2 Likes
300

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

Walked and jogged to the New London-Greenwich Rail Trail.
Did a few additional strides.
12 minute VO2 Max Run Test
1.43 miles
Estimated VO2 Max: 40.15
Max Heart Rate: 155
Avg. Heart Rate: 145
This puts me in the “Good” category for my age. I would need to run 1.48 miles to put me into the “Excellent” category. My goal is to be in the “Excellent” category for someone 10 years younger than me. I would need to run 1.55 miles. I think that’s a very attainable goal.

2 Likes