Tim’s Workout Log

Training Training Logs
421

January 21, 2026
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 139
3 minute rest
4 minutes working up to 90% of maximum heart rate 147 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 148 62 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 150 62 rpm 127 after 1 min, -23
3 minute cool down (easy walking)
-Felt extra hard today.

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 bar hang
2 rounds

422

January 22, 2026
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 @ 35 and 44#, then 10 @ 53#
Worked in:
3 Sets of 20 Banded Finger Extensions
3 sets of 10 pronators
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)
44# 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
Cossack Squat Stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
Bar Hang 1 minute
2 rounds

423

January 24, 2026
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10 push ups
15 band pull aparts
(10 hang pulses on 25 & 20 mm edge)
4 rounds
I had company over and we bouldered in the Shed. I was able to do some of my harder problems as was Nick and Randy.
Randy, Kent, Brad, Nick, Sarah

January 25, 2026
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#
5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-10 band dislocates
-Face Pulls +35#
10 pronators each arm
3 rounds

8 sets of:
Rear Leg Elevated Split Squat x 5 reps 35, 44, 53, 62, 62, 62, 62, 62#
Trapbar Romanian Deadlifts x 3 reps 205#
BOSU Ball KB Bench Press x 3 reps 44, and rest at 53#
TRX Rows x 3 reps +53# sandbag
Ab Wheel x 3 reps

5 rounds of:
50 jump ropes
3 power pull 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
Bar Hang 1 minute
2 rounds

424

January 26, 2026
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

4 minute warm up 50, 55, 60, 65 rpm HR: 148 (higher than usual)
Rogue Echo Bike
10-20-30-20-10 calories
1 minute rest between bouts.
9:40
Max HR: 159, 161, 164 A lot higher than usual.

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 bar hang
2 rounds

1 Like
425

January 27, 2025
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10, 15, 20, 15 push ups
20 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 3, Workout 1 Every 60 seconds

  1. 15 mm edge 5 sets of 3-6-9 seconds 0, 5, 10, 15, 20#
  2. 3 finger pocket 5 sets 3–6-9 seconds 0, 5, 10, 15, 20#
  3. Pinch-Crimp 5 sets of 3-6-9 seconds -35, -25, -15, -10, -10# (Short of 9 seconds on 4th set)
    I added an additional minute rest between sets.

Worked in 100 push ups, 100 band pull aparts, deep squat holds, and hero pose.

1 Like
426

January 28, 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 50-45 rpm 22
Average HR: 130
High HR: 137
calories 599
miles 16.60

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

427

January 29, 2026
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 @ 35 and 44#, then 10 @ 53#

Worked in:
4 Sets of 20 Banded Finger Extensions
1-2-3-4 neutral grip pull ups

30 minute EMOM (5 rounds)

  1. 5 trapbar deadlifts 205
  2. 5 dips
  3. 10 alternating jumping lunges 2 10# plates in hands
  4. 5 ring pull ups +10#
  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
Bar Hang 75 seconds
2 rounds

I bought a Trek Domane AL 4 yesterday. I have been wanting to get a road bike for awhile. I have been stopping in a bike shops for the past month or so. All the dealers kept telling me there are no sales on Domanes. Well yesterday I stopped in at Eddy’s Bike Shop in North Olmstead. They had the exact bike I wanted on sale for $300 off. My wife said go for it, so I bought it. I still need to buy pedal and several other items. But I have a couple of months to slowly buy what I need.

Screenshot 2026-01-29 at 12.11.54
Screenshot 2026-01-29 at 12.11.541920×1195 268 KB

1 Like
428

January 30, 2025
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10, 15, 20, 15 push ups
20 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 3, Workout 2 Every 60 seconds

  1. 15 mm edge 5 sets of 3-6-9 seconds 0, 5, 10, 15, 20# (Missed last hang)
  2. 3 finger pocket 5 sets 3–6-9 seconds 0, 5, 10, 15, 20#
  3. Pinch-Crimp 5 sets of 3-6-9 seconds -35, —30, -25, -20, -15
    I added an additional minute rest between sets.
    Worked in 100 push ups, 100 band pull aparts, deep squat holds
    BOSU Ball Hamstring Curl 10,10, 10,15, 15 reps
    TRX supported skater squats, calf raises

Headed to Woodsfield to hunt with my brother for the weekend. Not sure about the cold. We’ll see. I packed everything cold weather item I own.

429

February 2 2026
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 145 60 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 148 61 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 153 63 rpm 124 after 1 min, -29
3 minute cool down (easy walking)

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

430

February 3, 2025
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10, 15, 20, 15 push ups
20 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 1 Every 60 seconds

  1. 15 mm edge 3 sets of 3-6-9-12 seconds 0, 5, 5# (Missed 2nd 12 sec hold)
  2. 3 finger pocket 3 sets 3–6-9-12 seconds 0, 5, 10#
  3. Pinch-Crimp 3 sets of 3-6-9 -12 seconds -35, -25, -15 (missed last 12 second hold)
    I added an additional minute rest between sets.

Worked in 100 push ups, 100 band pull aparts, deep squat holds, Hero Pose
BOSU Ball Hamstring Curl 5 x 20 reps
3 x 10 Hip Airplanes

431

New London-Greenwich Rail Trail
Cross-country skiing
4.14 mile
59:35
Avg. HR 128
Fun! I need to do that more often.

432

February 5, 2026
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 @ 35 and 44#, then 10 @ 53#
Worked in:
4 Sets of 20 Banded Finger Extensions
1-2-3-4 neutral grip pull ups

30 minute EMOM (5 rounds)

  1. 5 trapbar deadlifts 205#
  2. 5 dips
  3. 5 goblet squats 60#
  4. 5 pronated 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
Hip Internal Rotation using a yoga block on the ground x 20 reps
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep squat hold 1 minute
Bar Hang 75 seconds
2 rounds

433

New London-Greenwich Rail Trail
Cross-country skiing
4.15 mile
1:02:03
Avg. HR 122

434

2/7/26
Bouldered at Rock Mill with Kent, Randy, Nick, Sarah, and Justin. Pretty good day. Several V4s, V5s, and one V6 that was kind of scary at the top.

2/8/26
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#
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

3 sets of:
Alternating Skater Squats x 16 reps -20, -15, -10#
Single leg RDL x 8 rep each leg
BOSU Ball KB Bench Press x 8 reps 44, 53, 53
Supported Bench Row 53s x 8 reps
Ab Wheel x 8 reps

5 rounds of:
50 jump ropes
5 pronated Pull 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
Bar Hang 75 seconds
2 rounds

435

February 9, 2026
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 141
3 minute rest
4 x 1 mile w/2 minutes rest between efforts.

  1. 2:26 149 bpm
  2. 2:26 150 bpm
  3. 2:26 153 bpm (2:30 minute rest after this effort)
  4. 2:27 153 bpm
    2 minutes of walking to cool down.

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

436

February 10, 2025
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10, 15, 20, 15 push ups
20 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. 15 mm edge 3 sets of 3-6-9-12 seconds 0, 5, 10#
  2. 3 finger pocket 3 sets 3–6-9-12 seconds 0, 5, 10#
  3. Pinch-Crimp 3 sets of 3-6-9 -12 seconds -35, -25, -15 (missed last 12 second hold)
    I added an additional minute rest between sets.
    Worked in 100 push ups, 100 band pull aparts, deep squat holds, Hero Pose
    BOSU Ball Hamstring Curl 4 x 20 reps
    10 Hip Airplanes
437

February 11, 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 45 22 rpm (bumped it up to 25 for 1 minute four times)
Average HR: 125
High HR: 136
calories 625
miles 16.87

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

438

February 12, 2026
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@ 35, 44#, then 10 @ 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 grip, 2 pronated and 2 supinated pull ups (alt)
44# kettlebell
Alternate sides w/swing-clean-press-squat

15 Reverse Hypers 120#
Couch Stretch
15 leg straightening hamstring stretch
Butterfly stretch
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep Squat Hold 1 minute
75 second bar hang
2 rounds

439

February 13, 2026
Climbed with Kent at Shaker Rocks. Warmed up on the auto belay with 3 routes. Kent arrived and we top roped for the next couple of hours. Several 11s and worked a 12-. Very close to sending. Fun crimpy route. I’ve done over 100 12s outside but I don’t think I’ve ever done one inside. We finished up by doing a dip/pull up ladder. 1-2-3-4-5-4-3-2-1. Fun day with Kent.

February 15, 2026
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#
5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 each side @ 35, 35, 44#
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, 44, 53, 53, 62#
Hip Extensions x 5 reps +25#
Parallette Push Ups x 5 reps +20#
TRX Rows x 5 reps +25#
Ab Wheel x 5 reps

5 rounds of:
50 jump ropes
5 pronated Pull Ups
10 minute EMOM

15 Reverse Hypers 120#
Couch Stretch
15 leg straightening hamstring stretch
Cossack Squat Stretch 10 reps
Banded Elbow/Forearm Stretch
Banded Elbow Distraction
Deep Squat Hold 1 minute
90 second bar hang
2 rounds

Afterwards I took my new bike for a spin.
4.28 miles, 16:58, Avg Speed: 15.2 mph
I also took my friend’s bike for a spin. It’s a titanium framed road race bike.
2.13 miles, 8:20, Avg Speed 15.3 mph
His bike felt quicker and more responsive. I went up somewhat steady hill with ease. Mine felt stable and slightly heavier. I like both bikes but at my age I’ll take a more stable, upright, and forgiving bike. Which is why I bought an endurance bike.

440

February 16, 2025
Outdoor Cycle
15.61 miles
1:05:38
Avg HR: 124
I wasn’t cold but the wind kicked my butt. The headwind was brutal.

February 17, 2026
20 banded finger extensions
1-2-3-4 neutral grip pull ups
10 push ups
20 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 1, Workout 1 Every 60 seconds

  1. 15 mm edge 3 sets of 3-6-9 seconds 0, 5, 10#
  2. Full Crimp 3 sets 3–6-9 seconds -35, -25, -15#
  3. Wide Pinch 3 sets of 3-6-9 seconds -35, -30, -25#
    I added an additional minute rest between sets.
    Worked in 100 push ups, 100 band pull aparts, deep squat holds, Hero Pose, &
    BOSU Ball Hamstring Curl 4 x 20 reps
    Elbows are were very cranky tonight.