Tim’s Workout Log

Training Training Logs
381

December 3, 2025
WARM UPS
Band Pull Aparts 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 142
3 minute rest
4 minutes working up to 90% of maximum heart rate 148 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 148 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 150 62 rpm
3 minute cool down (easy walking)

1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds

382

December 4, 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
4 each arm @ 35, 3@45, 2@53, and 1@62#
Worked in 1-2-3-4 pull ups & 4 x 20 banded finger extensions

30 minute EMOM (5 rounds)

  1. 5 trapbar deadlifts 175#
  2. 5 dips
  3. 10 alt jumping lunges +20#
  4. 5 ring pull ups +10#
  5. 50 jump ropes
  6. 7 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

1 Like
383

December 5, 2025
WARM UPS
Band Pull Aparts 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 43
Average HR: 123
High HR: 132
calories 605
miles 16.57

Hinge Health Full Body Mobility Routine 13 minutes
Deep Squat Hold
Couch Stretch

1 Like
384

December 6, 2025
Bouldered at Rock Mill with Kent, Randy, and Justin. Busy.
Pretty good day. Lots of Mod+s. Fun

December 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
3 x 20 banded finger extensions

5 Goblet Squats 35, 45, 53#
5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Armbars x 5 each side @ 35, 44, 53#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Face Pulls +35#
10 pronators each arm
3 rounds

6 sets of:
Zercher Squats x 4 reps 65, 75, 85, 95, 105, 115#
KB Romanian Deadlifts x 4 reps 53# KBs (106)
Alt DB Bench Press x 4 reps 47.5# DBs
TRX Rows x 4 reps +45#
Ab Wheel x 4 reps

50 jump ropes
6 KB Snatches (3 each side) 35#
5 rounds
10:00

Reverse Hypers x 15 reps 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Frog Stretch Pulses
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 min
2 rounds

1 Like
385

December 8, 2025
WARM UPS
Band Pull Aparts 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
3 minute rest
4 minutes working up to 90% of maximum heart rate 150 63 rpm
3 minutes of active 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 148 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 148 62 rpm
3 minute cool down (easy walking)

1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds

1 Like
386

December 9, 2025
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 4, Workout 1 Every 60 seconds

  1. 20 mm edge 3 sets of 3-6-9-12 seconds +10, 15, 15#
  2. 2 finger pocket 3 sets 3–6-9-12 seconds -35, -25, -15#
  3. Closed Crimp 3 sets of 3-6-9-12 seconds -45, -35, -25#
    Worked in:
    6 sets of 10 band pull aparts
    6 sets of 10 push ups
    Deep squat holds
    Finished by soaking fingers in ice/warm water alternating for one minute each. 10 minutes total.
1 Like
387

December 10, 2025
Band Pull Aparts 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 43-44
Average HR: 121
High HR: 128
calories 614
miles 16.74

1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Deep squat hold 1 min
2 rounds

1 Like
388

December 11, 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
4 each arm @ 35, 3@45, 2@53, and 1@62#
Worked in 1-2-3-4 pull ups, 4 x 20 banded finger extensions, 10 pronators, 20 Flexbar Wrist Extensions

30 minute EMOM (5 rounds)

  1. 5 trapbar Romanian deadlifts 185#
  2. 5 dips
  3. 10 alt jumping lunges +20#
  4. 5 ring pull ups +10#
  5. 50 jump ropes
  6. 7 ab wheel roll outs

15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds

1 Like
389

December 12, 2025
WARM UPS
20 band pull aparts
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 Treadmill Walk 45 minutes
3.5 mph @ 12% incline
Average HR: 125
Max HR: 133

1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly stretch
Deep squat hold 1 minute
2 rounds

390

December 13, 2025
Bouldered at Rock Mill with Kent and Randy.
Did several of the new Mod-s. Did a few Mod+s. One I worked for probably at least 30 minutes. I sent it by the end. Good send for me. Randy had worked it Thursday and easily repeated it today.

December 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
3 x 20 banded finger extensions

5 Goblet Squats 35, 45, 53#
5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Armbars x 5 each side @ 35, 44, 53#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Face Pulls +35#
10 pronators each arm
3 rounds

8 sets of:
Zercher Squats x 3 reps 65, 75, 85, 95, 105, 115, 115, 115#
DB Romanian Deadlifts x 3 reps 53# KBs (last two sets I used 62# & 70# KB)
Half Kneeling Single Arm KB Press x 3 reps each side 35 for first 6 sets & 44 for the last two
TRX Rows x 3 reps +45#
Ab Wheel x 3 reps

50 jump ropes
8 KB Snatches (3 each side) 35#
5 rounds
10:00

Reverse Hypers x 15 reps 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Frog Stretch
2 rounds

1 Like
391

December 15, 2025
WARM UPS
Band Pull Aparts 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 140
3 minute rest
4 minutes working up to 90% of maximum heart rate 149 63 rpm
3 minutes of active 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 151 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150 62 rpm
3 minute cool down (easy walking)

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

1 Like
392

December 16, 2025
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10, 15, 15, 20 push ups
15 band pull aparts
(10 hang pulses on 20mm edge x 2) -35, -25, -15, 0#
10 pronators
20 Flexbar Wrist Extensions
4 rounds

Hangboard Ladder Training
Week 4, Workout 2 Every 60 seconds

  1. 20 mm edge 3 sets of 3-6-9-12 seconds +10, 15, 15#
  2. 2 finger pocket 3 sets 3–6-9-12 seconds -35, -25, -15#
  3. Closed Crimp 3 sets of 3-6-9-12 seconds -45, -35, -25#
    Worked in:
    4 sets of 10 band pull aparts
    4 sets of 10 push ups
    Deep squat holds
393

December 17, 2025
WARM UPS
Band Pull Aparts 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 44 22-23 mph
Average HR: 122
High HR: 128
calories 615
miles 16.76

1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Deep squat hold 1 minute
30, 45 second hang
2 rounds

394

December 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

Turkish Gets
3 each arm @ 35, 44, 53, and 50# sandbag on shoulder.
Worked in 1-2-3-4 pull ups, 4 x 20 banded finger extensions, 10 pronators, 20 Flexbar Wrist Extensions
4 rounds

30 minute EMOM (5 rounds)

  1. 5 trapbar deadlifts 175#
  2. 5 dips
  3. 10 alt jumping lunges
  4. 5 ring pull ups
  5. 50 jump ropes
  6. 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
Cossack Squat Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
30 second bar hang
2 rounds

1 Like
395

December 19, 2025
WARM UPS
20 band pull aparts
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 Treadmill Walk 45 minutes
3.5 mph @ 12% incline
Average HR: 126
Max HR: 133

1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Butterfly stretch
Deep squat hold 1 minute
30 second hang from bar
2 rounds

December 20, 2025
Bouldered at Rock Mill. Did a few new Mod-s and repeated several Mod + s from last week. Decent day.

December 21, 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

5 Goblet Squats 35, 45, 53#
5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Armbars x 5 each side @ 35, 44, 53#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Face Pulls +35#
10 pronators each arm
3 rounds

5 sets of:
Rear Leg Elevated Split Squat x 5 reps 35, 35, 44, 44, 53#
KB Romanian Deadlifts x 5 reps 62# & 70# KB (alt hands)
BOSU Ball KB Bench Press x 5 reps 44s, 53s, 53s, 53s, 53s
TRX Rows x 5 reps +35#
Ab Wheel x 5 reps

YMCA 3 Minute Step Test
100

5 rounds of:
50 jump ropes
10 push ups
10 minute EMOM

15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
1 minute bar hang
2 rounds

396

December 22, 2025
WARM UPS
Band Pull Aparts 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 138
4 minute rest
2 miles for time: 4:53
Max Heart rate: 155

74 calories
Avg Watts 301

1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Deep squat hold 1 minute
1 minute hang hang
2 rounds

1 Like
397

December 23, 2025
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10, 15, 15, 20 push ups
15 band pull aparts
(10 hang pulses on 20mm edge x 2) -35, -25, -15, 0#
10 pronators
20 Flexbar Wrist Extensions
4 rounds

9 boulder problems
Bouldered pretty well. Sent some hard Shed classics.
Shed Classics

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds

  1. 15 mm edge 3 sets of 3-6-9 seconds 0, 5, 10#
  2. 3 finger pocket 3 sets 3–6-9 seconds 0, 5, 10#
  3. Pinch-Crimp 3 sets of 3-6-9 seconds -35, -25, -15

Worked in 100 push ups, 100 band pull aparts, deep squat holds, and hero pose over the course of the workout.

398

December 24, 2025
WARM UPS
20 band pull aparts
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 44 , 45, 46 22-23 mph
Average HR: 120
High HR: 128
calories 611
miles 16.71

1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Deep squat hold 1 minute
1 minute hang from bar
2 rounds

399

December 25, 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
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 Get Ups
2 each side @ 35, 45, 53, 62#
Worked in 1-2-3-4 pull ups, 4 x 20 banded finger extensions, 10 pronators, 20 Flexbar Wrist Extensions

2 cleans+1 presses+2 squats+2 Pull Ups (alternating neutral, pronated, supinated)
20 rounds EMOM
Alternate sides w/clean-press-squat
44# kettlebell

15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
2 rounds
Merry Christmas!

1 Like
400

December 26, 2025
WARM UPS
20 band pull aparts
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 Treadmill Walk 45 minutes
3.5 mph @ 12% incline
Average HR: 123
Max HR: 133

1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
10 Cossack Squat Stretch
Deep squat hold 1 minute
60 second hang from bar
2 rounds

1 Like