15 mile bike ride with Kent. We used the Towpath near Akron. Easy ride.
Ave HR 110
Max HR 134
1 Like
October 3, 2025
Climbed at Hinckley with Randy, Brad, and Kent. Rick showed up to hang out. Decent conditions. Probably did about 12 laps. Main Wall.
October 4, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.12 miles
1:06:23
Average Heart rate: 127
Max Heart Rate: 136
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
20 banded finger extensions
10 cossack squat stretches
Banded Forearm Stretch on bench
2 rounds
October 5, 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:
Bulgarian Split Squats x 5 reps each leg (a little deeper this time) 45#
Kettlebell Swing x 5 reps 70#
60 seconds
Dips x 5 reps
60 seconds
Pronated Pull Up +10#
60 seconds
5 Ab Wheel Roll Outs
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:23
15 reverse hypers 120# (2 rounds)
Couch Stretch
15 leg straightening hamstring stretch
10 cossack squat stretches
Banded elbow and wrist stretch
2 rounds
1 Like
10/6/25 Climbed in the Shed today.
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10 push ups
10 band pull aparts
Warm Up on Mini Crux 25mm edge
10 4 finger, front 3, & back 3 (35, 45, 53, 53#)
4 rounds
3 problems
10 pushups
10 band pull aparts
10 pronators
3 rounds
Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
- 20 mm edge 3 sets of 3-6-9 seconds +10, 15, 20#
- 2 finger pocket 3 sets 3–6-9, -25, -15, -10#
- Closed Crimp 3 sets of 3-6-9 -45, -35, -25#
Worked in:
3 sets of 10 band pull aparts
3 sets of 10 push ups
Deep squat holds
handstand holds w/wall
1 Like
October 7, 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
20 minute EMOM
2 kb swings + 2 kb clean + 2 kb presses + 2 kb squats + 2 neutral grip, 2 pronated and 2 supinated pull ups (alt)
45# kettlebell
Alternate sides w/swing-clean-press-squat
I unknowingly added the swing at the start of this complex. I thought it felt a little harder today.
15 Reverse Hypers 120#
Couch Stretch
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Banded Elbow/Forearm Stretch
Deep Squat Hold
2 rounds
1 Like
October 8, 2025
WARM UPS
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: 8ea
Toe Touch Squat to Stand: 8
Norwegian 4×4 training method
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 144 bpm
3 minute rest
4 minutes working up to 90% of maximum heart rate 152 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 154 63 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 152 62 rpm
3 minute cool down (easy walking)
Couch Stretch
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Banded Elbow/Forearm Stretch
Deep Squat Hold
2 rounds
Banded Elbow Flexion Mobility
I also worked in 4 sets of 25 jump ropes.
1 Like
October 9-11
New River Climbing Trip with Lisa, Randy, Kent, and Mike. Only Randy and I climbed.
We spent all three days at Bubba City. The first two days were at Sandstonia and the last day was at Central Bubba and Bubba Buttress. We did many classic moderates and a couple of harder routes. I toproped a 12b clean at Sandstonia and redpointed an old favorite 12a at Bubba Buttress, Fired for Sandbagging. We also did lots hiking to and from the crags. Beautiful weekend with Fall just starting to set in. Randy and I are going back in a week to stay a week.
October 12, 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
4 sets of:
Bulgarian Split Squats x 6 reps each leg 2-25# DBs
Kettlebell Swing x 6 reps 70#
60 seconds
Dips x 6 reps
60 seconds
Pronated Pull Up +10# x 6 reps (had to break up the 6 reps)
60 seconds
6 Ab Wheel Roll Outs
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:00
15 reverse hypers 120# (2 rounds)
Couch Stretch
15 leg straightening hamstring stretch
10 cossack squat stretches
Banded elbow and wrist stretch
Deep Squat Hold
2 rounds
2 Likes
October 13, 2025
WARM UPS
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: 8ea
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 151 63 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 152 63 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 151 62 rpm
3 minute cool down (easy walking)
Couch Stretch (felt a little pop on the first round in my left hip flexor area, feels fine now
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Banded Elbow/Forearm Stretch
Deep Squat Hold
2 rounds
Worked in 3 sets of 20 banded finger extensions
1 Like
October 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
Turkish Gets
1 each arm @ 35 & 45#, then 5 each arm @ 53#
Worked in 1-2-3-4 pull ups & 4 x 20 banded finger extensions
20 minute EMOM
2 kb clean + 2 kb presses + 2 kb squats + 2 neutral, pronated and 2 supinated pull ups (alt)
45# kettlebell
Alternate sides w/clean-press-squat
15 Reverse Hypers 120#
Couch Stretch (very gentle)
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Banded Forearm Stretch
Deep Squat Hold
2 rounds
Also did 1 minute hang from pull up bar
1 Like
October 16, 2025
Climbed at Marne Road with Randy. Beautiful day with great conditions.
I did a 9+ (one fall), 10d onsight, 11a onsight, 11b/c 2nd go, 11a onsight, and a 10b/c onsight
October 17, 2025
Zone 2 Outside Bicycle Ride
New London-Greenwich Rail Trail (out and back)
15.12 miles
1:09:01
Average Heart rate: 126
Max Heart Rate: 142
15 Reverse Hypers 120#
Couch Stretch (very gentle)
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Banded Forearm Stretch
Deep Squat Hold
2 rounds
A beautiful October morning. A bit cool but I dressed appropriately and it wasn’t too bad.
1 Like
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
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
-Archer Rows 5 each arm
10 pronators each arm
3 rounds
8 sets of:
Goblet Squats x 3 reps 70# KB
Kettlebell Swing x 3 reps 70#
60 seconds
One Armed BOSU Ball Bench Press x 3 reps each arm 53#
60 seconds
Neutral Grip Pull Up x 3 reps +30#
3 Ab Wheel Roll Outs
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:20
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
1 Like
October 19, 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 142 bpm
4 minute rest
then…
10-20-30-20-10 calories
1 minute rest between bouts.
9:21
Max HR 154
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
Heading to New River tomorrow for the week with Randy and maybe Ross later in the week.
1 Like
October 20-23
Great New River Climbing trip with Randy. Here are the routes that we did.
Monday-Junk Yard
New Yosemite 5.9, Four Sheets to the Wind 5.9+, Rapscallion’s Blues 10c, The Entertainer 10a, Realignment 10d
Tuesday-Endless Wall
The Upheaval 5.9, Fool Effect, 5.9+, Little Help from My Friends 10a, Strike a Scowl 10b, The Bonemaster Gear Fling 11c/d (clean TR Ascent)
Wednesday-Sandstonia
Mrs. Field’s Follies 5.8, The Good Book 10a, ISO 9000 11b (four tries to get the redpoint)
Thursday-Endless
Lunar Debris 5.9, The Bonemaster Gear Fling 11c/d (redpoint on first attempt, top roped it again while Randy was resting.
Favorite route of the trip was The Bonemaster Gear Fling.
We also did lots of hiking and viewed the sunset twice at Endless Wall.
October 25, 2025
Bouldered at Rock Mill with Justin. Decent day.
3 mile walk later in the day.
October 26, 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
4 x 20 banded finger extensions
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
-Archer Rows 5 each arm
10 pronators each arm
3 rounds
6 sets of:
Goblet Squats x 4 reps 70# KB
Kettlebell Swing x 4 reps 70#
60 seconds
One Armed BOSU Ball Bench Press x 4 reps each arm 53#
60 seconds
Neutral Grip Pull Up x 4 reps +20#
4 Ab Wheel Roll Outs
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:39
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Frog Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold
2 rounds
Tweaked my back a little. I was able to finish.
1 Like
October 27, 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
3 x 20 banded finger extensions
Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 146 bpm
4 minute rest
then…
10-20-30-20-10 calories
1 minute rest between bouts.
9:44
Max HR 158
This felt brutal today.
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
1 Like
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10 push ups
10 band pull aparts
(10 hang pulses on 20mm edge x 2) -35, -25, -15, 0#
10 pronators
4 rounds
Hangboard Ladder Training
Week 1, Workout 2 Every 60 seconds
- 20 mm edge 3 sets of 3-6-9 seconds +10, 15, 20#
- 2 finger pocket 3 sets 3–6-9, -35, -25, -15#
- Closed Crimp 3 sets of 3-6-9 -45, -35, -25#
Worked in:
6 sets of 10 band pull aparts
6 sets of 10 push ups
Deep squat holds
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 Elbow/Forearm Stretch
Deep squat hold 1 minute
2 rounds
2 Likes
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 (backed down to 41 after 15 min.
Average HR: 130
High HR: 142
602 calories
16.61 miles
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretches (focus on staying upright)
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
4 x 30 seconds hang from bar on the minute.
Later in the afternoon
3.4 mile hike through Findley State Park
Pleasant!
2 Likes
October 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
Turkish Gets
1 each arm @ 35 & 45#, then 5 each arm @ 53#
Worked in 1-2-3-4 pull ups & 4 x 20 banded finger extensions
30 minute EMOM (5 rounds)
- 10 kettlebell swings 53#
- 5 dips
- 10 alternating reverse lunges 2-25# DBs
- 5 ring pull ups
- 50 jump ropes
- 5 ab wheel roll outs
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretches (focus on staying upright)
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
1 ring muscle up (still got it)
Elbow floss
2 Likes
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 39
Average HR: 127
High HR: 136
607 calories
16.68 miles
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretches (focus on staying upright)
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
2 Likes
November 1, 2025
Climbed at Rock Mill with Randy, Justin, and others. Pretty good day. I climbed well. I’m still getting used to the new grading system.
A group of us worked on a hard- at the end of the session. Everyone sent but me. I definitely contributed to the beta and was able to do most of the moves. Maybe I’ll be able to get back on it soon.
1.25 mile walk with Lisa later in the day.
November 2, 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
4 x 20 banded finger extensions
5 Goblet Squats 35, 45, 53#
5 Bulgarian Goat Bag Swings
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
3 rounds
5 sets of:
Bulgarian Split Squats x 5 reps each leg 35, 35, 45, 45, 53#
Trapbar Deadlift x 5 reps 145# (kept it light) 145, 145, 155, 155, 165#
60 sec
Banded KB Presses x 5 reps each arm 35, 35, 35, 35, 45#
60 sec
TRX Rows x 5 reps +25#
Ab Wheel Roll Outs x 5 reps
60 sec
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:34
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Frog Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold
2 rounds
2 Likes
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 145 bpm
4 minute rest
then…
1 minute hard
2 minutes rest
Repeat 10 times
70, 70, 70, 70, 70, 65, 65, 67, 68, 70 rpm
Max HR 150, 176 cal, 4.45 mi
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
Heading on a hunting trip to Woodsfield with my brother for a couple of days.
2 Likes
November 5, 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
3 each arm @ 35, 45, 53#
Worked in 1-2-3-4 pull ups & 4 x 20 banded finger extensions
30 minute EMOM (5 rounds)
- 10 kettlebell swings 53#
- 5 dips
- 10 alternating jumping lunges
- 5 ring pull ups
- 50 jump ropes
- 6 ab wheel roll outs
15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
2 Likes