September 5, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.10 miles
1:07:32
Average Heart rate: 119
Max Heart Rate: 132
September 6, 2025
Climbed at Hinckley with Randy. Good conditions. 16 routes.
Crack, Burn Out, Hate Route, Right Arete, Buzzard, Buzzard Direct, Snoopy Left, Snoopy Right
1.2 mile walk later in the day.
September 7, 2025
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, 35, 45#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
20 banded finger extensions
3 rounds
5 sets of:
Goblet Squats x 5 reps 62, 62, 70, 70, 88#
Trapbar RDLs x 5 reps 165, 175, 185, 195, 205#
60 seconds
Dips x 5 reps
60 seconds
TRX Inverted Rows x 5 +25#
60 seconds
5 Ab Wheel Roll Outs
*First time doing Goblet Squats with my 88# kettlebell. Heavy but doable.
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:53
15 reverse hypers 120# (2 rounds)
1 minute reclined hero pose
15 leg straightening hamstring stretch
10 Cossack Squat stretches
Deep Squat Hold
Banded Forearm Stretch
2 rounds
9/8/25
Prone Alternating Y-T Raises 20 reps (2 sets)
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm bpm HR: 142
4 minute rest
(30 seconds on + 30 seconds off) X 10
3 minute cool down (easy walking)
97 cal/2.41 mi (I kept the RPMs at 71 or slightly above)
Max HR: 158 (according to my Garmin watch)
Torque Fitness M1 Sled
Forward Push (length of sidewalk)
10 rounds on the minute
(Push the length of the sidewalk and then rest the remainder of the minute.)
Each Push took about 16 seconds and I rested the rest of the minute.
Max HR: 145
2 sets of 1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
Banded Forearm Stretch
Deep Squat Hold
3 x 20 banded finger extensions
2 rounds
1 Like
9/9/25 Climbed in the Shed today.
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10 push ups
10 band pull aparts
10 second hang on 30, 25, 20, 15 mm edges
10 pronators each arm
4 rounds
Hangboard Ladder Training
Week 3, Workout 1 Every 60 seconds
- 20 mm edge 5 sets of 3-6-9 seconds +10, 10, 15, 15, 20#
- 2 finger pocket 5 sets -35, -30, -25, -20, -15#
- Closed Crimp 5 sets of 3-6-9 -45, -40, -35, -35, -35#
Worked in:
6 sets of 10 band pull aparts
6 sets of 10 push ups
Deep squat holds
Balancing on my BOSU Ball
Handstand Holds against a wall
September 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
Turkish Gets
2 each side @ 35, 44, 53, & 62#
Worked in 1-2-3-4 pull ups & 4 x 20 banded finger extensions
10 sets on the two minutes:
10 kettlebell swings 53#
5 Landmine Presses 25# on the bar Alt L & R
3 neutral grip pull ups +20#
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
Banded Forearm Stretch
2 rounds
September 11, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.12 miles
1:06:49
Average Heart rate: 124
Max Heart Rate: 137
September 13, 2025
Bouldered at Rock Mill with Randy, Kent, and others. Rock Mill updated several walls. The grading system now is easy-, easy+, moderate-, moderate+, hard-, and hard+. It’s going to take awhile to get used to. The new wall is nice.
September 14, 2025
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, 35, 45#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
20 banded finger extensions
3 rounds
3 sets of:
Goblet Squats x 8 reps 62, 62, 70#
Trapbar RDLs x 8 reps 165, 185, 205#
60 seconds
Dips x 8 reps
60 seconds
TRX Inverted Rows x 8 +15#
60 seconds
8 Ab Wheel Roll Outs
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:45
15 reverse hypers 120# (2 rounds)
1 minute reclined hero pose
15 leg straightening hamstring stretch
10 Cossack Squat stretches
Deep Squat Hold
Ring Muscle Up
2 rounds
1 Like
9/15/25
Prone Alternating Y-T Raises 20 reps (2 sets)
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm bpm HR: 141
4 minute rest
Then…
10-20-30-20-10 calories
1 minute rest between bouts.
9:11
Max HR: 154
Torque Fitness M1 Sled
Forward Push (length of sidewalk)
10 rounds on the minute
(Push the length of the sidewalk and then rest the remainder of the minute.)
Each Push took about 16 seconds and I rested the rest of the minute.
Max HR: 136
2 sets of 1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
Banded Forearm Stretch
Deep Squat Hold
20 banded finger extensions
2 rounds
1 Like
9/16/25 Climbed in the Shed today.
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10 push ups
10 band pull aparts
10 second hand on large sloper
4 rounds
Hangboard Ladder Training
Week 3, Workout 2 Every 60 seconds
- 20 mm edge 5 sets of 3-6-9 seconds +10, 10, 15, 20, 25#
- 2 finger pocket 5 sets -35, -30, -25, -20, -15#
- Closed Crimp 5 sets of 3-6-9 -45, -40, -35, -35, -30#
Worked in:
6 sets of 10 band pull aparts
6 sets of 10 push ups
Deep squat holds
1 Like
September 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
Worked in 1-2-3-4 pull ups & 4 x 20 banded finger extensions
Turkish Gets
2 @ 35, 45# and 10 @ 53@
Worked in sets of 10-9-8-7-6-5-4-3-2-1 neutral grip pull ups
Kettlebell Cyclone
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, cycling through as many times as possible in 10-15 minutes.
15 rounds on the minute
35# KBs
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 cossack squat stretches
Banded Forearm Stretch
Deep squat hold
2 rounds
September 18, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.11 miles
1:07:26
Average Heart rate: 124
Max Heart Rate: 132
1 Like
September 20, 2025
Climbed at Whipps Ledges with Randy. Randy wanted to check out O Wall. I hadn’t climbed at O Wall in probably 10 years. Left version went well. Right Route took some work. I had to figure out the correct foot beta and then it went. Probably did about 7 labs with some hang dogging. The skin on my fingers took a beating. Randy did great. He even did a version of the center route. It was fun to get back to O Wall.
September 21, 2025
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, 35, 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
20 banded finger extensions
3 rounds
5 sets of:
Goblet Squats x 5 reps 62, 62, 70, 70, 88#
Trapbar RDLs x 5 reps 165, 175, 185, 195, 205#
60 seconds
Dips x 5 reps
60 seconds
TRX Inverted Rows x 5 +25#
60 seconds
5 Ab Wheel Roll Outs
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:55
15 reverse hypers 120# (2 rounds)
Couch Stretch
15 leg straightening hamstring stretch
10 Cossack Squat stretches
Banded Forearm Stretch
2 rounds
1 Like
9/22/25
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
3 x 20 banded finger extensions
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm bpm HR: 141
4 minute rest
then…
5 minutes @ 6.2 1.94 miles Max HR: 148
HR dropped 27 beats after 1 minute
5 minutes rest
5 minutes @ 6.3 1.99 miles Max HR: 152
HR dropped 24 beats after 1 minute
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 cossack squat stretches
Frog Stretch
Banded Forearm Stretch
Deep squat hold
1 Like
9/23/25 Climbed in the Shed today.
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10 push ups
10 band pull aparts
10 second hand on large sloper, 25mm, 20mm edge
4 rounds
Hangboard Ladder Training
Week 4, Workout 1 Every 60 seconds
- 20 mm edge 3 sets of 3-6-9-12 seconds +10, 15, 20#
- 2 finger pocket 3 sets -35, -30, -25#
- Closed Crimp 3 sets of 3-6-9 -45, -40, -35#
Worked in:
6 sets of 10 band pull aparts
6 sets of 10 push ups
Deep squat holds
Side Squat Stretches
1 Like
September 24, 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 20 banded finger extensions
Turkish Get Ups
2 @ 35, 45# and 10 @ 53#
8 sets of 3 neutral grip pull ups +35#
Kettlebell Cyclone
Double swing
Double clean
Double snatch
Press
Front squat
Prescription: Perform one rep of each exercise, cycling through as many times as possible in 10-15 minutes. 16 rounds on the minute 35# KBs
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 cossack squat stretches
Banded Forearm Stretch
Deep squat hold
2 rounds
1 Like
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.13 miles
1:09:30
Average Heart rate: 123
Max Heart Rate: 133
1 Like
September 27, 2025
Climbed at Rock Mill. A very high gravity day. Enough said.
September 28, 2025
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, 35, 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm
20 banded finger extensions
3 rounds
6 sets of:
Skater Squats x 4 reps -20, -15, -15, -10, -10, 0#
Trapbar RDLs x 4 reps 165, 175, 185, 205, 215, 225#
60 seconds
Dips x 4 reps
60 seconds
Ring Pull Up +10#
60 seconds
4 Ab Wheel Roll Outs
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:08
15 reverse hypers 120# (2 rounds)
Banded Couch Stretch
15 leg straightening hamstring stretch
Frog & Leg Out Stretch
Deep Squat & Reach
2 rounds
So I am officially retired. I have two months before I can sub. I plan on climbing, biking, and hiking. I will also work on the many orthopedic issues that are slowly creeping in. I also want to be a little more handy around the house learning how to do simple maintenance on the house. I will also lighten the load for my wife as she still has one more year before she can retire.
1 Like
9/29/25
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
3 x 20 banded finger extensions
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm bpm HR: 141
4 minute rest
then…
5 minutes @ 6.2 1.94 miles Max HR: 149
HR dropped 30 beats after 1 minute
5 minutes rest
5 minutes @ 6.3 1.98 miles Max HR: 153
HR dropped 26 beats after 1 minute
Banded Couch Stretch
15 leg straightening hamstring stretch
Frog + Leg Out Stretch
Banded Forearm Stretch
Deep squat hold
Worked in 4 sets of 50 jump ropes.
1 Like
9/30/25 Climbed in the Shed today.
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10 push ups
10 band pull aparts
35# Warm Up on Mini Crux 25mm edge
- 10 4 finger x 2
- 10 front 3 x 2
- 10 back 3 x 2
- 10 Combo x 3
4 rounds
Hangboard Ladder Training
Week 4, Workout 2 Every 60 seconds
- 20 mm edge 3 sets of 3-6-9-12 seconds +10, 15, 20#
- 2 finger pocket 3 sets -35, -25, -15#
- Closed Crimp 3 sets of 3-6-9 -45, -35, -35#
Worked in:
6 sets of 10 band pull aparts
6 sets of 10 push ups
Deep squat holds
Side Squat Stretches
Different warm up for the fingers. I’ll probably add a few more sets. Felt a little stronger on the hangboard today. This wraps up a cycle of Ladder training. Friday I am heading to Hinckley and Monday I will either climb in the Shed or Rock Mill. NRG trip coming up late next week.
1 Like
October 1, 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 20 banded finger extensions
Turkish Gets
2 @ 35, 45# and 10 @ 53#
3 sets of 5 goblet squats & Bulgarian goat bag swing 35, 44, 53,#
Kettlebell Cyclone
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, cycling through as many times as possible in 10-15 minutes.
Today I did 10 rounds on the 2 minutes with 44# KBs. Definitely more strength oriented. Felt heavy.
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 cossack squat stretches
Banded Forearm Stretch on bench
2 rounds
1 Like