Tim’s Workout Log

Training Training Logs
441

February 18, 2026
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

Rogue Echo Bike
10-20-30-20-10 calories
1 minute rest between bouts.
9:41 Max HR: 153 bpm

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

442

February 19, 2026
WARM UPS
Banded Pull Aparts-2 X 20 reps
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 and 44#, then 10 @ 53#

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

15 Reverse Hypers 120#
1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
Cossack Squat Stretch
Banded Flossing -Elbows
Deep squat hold 1 minute
Bar Hang 90 seconds
2 rounds
Short on time this afternoon. I got a phone call in the middle of my workout. Lots of achy joints as well.

443

February 20, 2026
Climbed with Kent at Shaker Rocks. Did many 11s and did my first indoor 12. The same one I had tried last week. We finished up by doing a dip/pull up ladder. 1-2-3-4-5-4-3-2-1. Another fun day with Kent.

February 21, 2026
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: 132

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

444

February 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

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
-5 band dislocates
-Face Pulls +35#
10 pronators each arm
3 rounds

3 sets of:
Rear Leg Elevated Split Squat x 8 reps 35, 44, 44#
Alt. Single Leg DB Romanian Deadlift x 8 reps
Half Kneeling Landmine Press x 8 reps 25#
TRX Rows x 8 reps +15#
Ab Wheel x 8 reps

5 rounds of:
50 jump ropes
5 ring pull ups
10 minute EMOM

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

445

February 23, 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 141
3 minute rest
4 minutes working up to 90% of maximum heart rate 143 60 rpm
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 146 61 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 151 63 rpm 124 after 1 min, -26
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
90 second bar hang
2 rounds

446

February 24, 2026
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 1, Workout 2 Every 60 seconds

  1. 15 mm edge 3 sets of 3-6-9 seconds 0, 7.5, 15# (up a little)
  2. Full Crimp 3 sets 3–6-9 seconds -35, -25, -15#
  3. Wide Pinch 3 sets of 3-6-9 seconds -35, -25, 25# (missed 2nd 9 seconds)
    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, and 100 air squats
1 Like
447

February 25, 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: 122
High HR: 132
calories 623
miles 16.85

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

1 Like
448

February 26, 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 each side @ 35, 44, & 5 each side @ 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 pronated and 2 supinated pull ups (alt)
44# kettlebell
Alternate sides w/clean-press-squat

15 Reverse Hypers 120#
Couch Stretch
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Deep Squat Hold
90 second bar hang
2 rounds

449

February 27, 2026
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: 119
Max HR: 127

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
90 second bar hang
2 rounds

1 Like
450

February 28, 2026
Climbed with Randy at Hinckley. We did 10 laps on various routes on the Main Wall. Great conditions. It was nice to climb outside. Fun!

March 1, 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 25, 30, 40#
5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-5 band dislocates
-Face Pulls +35#
10 pronators each arm
3 rounds

4 sets of:
Single Arm Reverse Lunge x 6 reps 2-25# DBs
KB Romanian Deadlift x 10 reps 88#
DB Bench Press x 10 reps 40s
TRX Rows x 6 reps +25#
Ab Wheel x 6 reps

Seated Box Jumps x 5 reps
Physioball Hamstring Curl x 20 reps
5 rounds

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

1 Like
451

March 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

Rogue Echo Bike
4 minute warm up 50, 55, 60, 65 rpm 144
2 miles for time: 5:00
Max Heart rate: 154
70 calories
Avg Watts 287
Slow. Felt Hard.

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
90 second hang
2 rounds

452

March 3, 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 2, Workout 1 Every 60 seconds

  1. 15 mm edge 4 sets of 3-6-9 seconds 0, 7.5, 15, 15# (missed 3rd 9 seconds)
  2. Full Crimp 4 sets 3–6-9 seconds -35, -25, -15, -15#
  3. Wide Pinch 4 sets of 3-6-9 seconds -35, -30, -25, -20#
    I added an additional minute rest between sets.
    Worked in 100 push ups, 100 band pull aparts, deep squat holds, Hero Pose, 100 air squats, & a little balance training (balancing on one foot with eyes closed).
453

March 4, 2026
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
My back seized up during this so I went out to the Shed and did 3 x 20 reverse hypers. It seemed to help a lot. Post workout my back is feeling pretty good. It will stiffen up though.

Zone 2 IC4 Bike Workout 45 minutes Level 45 22 rpm
Average HR: 121
High HR: 126
calories 589
miles 16.47

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

454

March 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
1 each arm @ 35, 44# & 10 @ 53#
Worked in 1-2-3-4 pull ups, 4 x 20 banded finger extensions
4 rounds

30 minute EMOM (5 rounds)

  1. 10 KB Deadlifts 88#
  2. 5 BOSU Ball Incline DB Presses 40# DBs
  3. 5 Zercher Sandbag Squats 50#
  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
Deep squat hold 1 minute
90 second bar hang
2 rounds

455

March 9, 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 2, Workout 2 Every 60 seconds

  1. 15 mm edge 4 sets of 3-6-9 seconds 0, 7.5, 15, 15#
  2. Full Crimp 4 sets 3–6-9 seconds -35, -25, -15, -15#
  3. Wide Pinch 4 sets of 3-6-9 seconds -35, -30, -25, -20#
    I added an additional minute rest between sets.
    Worked in: 5 x 5 Trapbar Deadlift 165, 175, 185, 195, 205#, Dip ladder (1-2-3-4-5-1-2-3-4-1-2-3-1-2-1), 100 band pull aparts, deep squat holds, Hero Pose, 5 x 20 BOSU Ball Hamstring Curls, 2 x 15 Reverse Hypers 120#

5.5 mile bike ride in the afternoon.

456

March 10, 2026
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: 115
High HR: 128
calories 624
miles 16.86

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

457

March 11, 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
1 each side @ 35, 44, & 5 each side @ 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 pronated/2 supinated/2 neutral grip pull ups (alt)
44# kettlebell
Alternate sides w/clean-press-squat

15 Reverse Hypers 120#
Couch Stretch
15 leg straightening hamstring stretch
10 Cossack Squat Stretches
Deep Squat Hold
90 second bar hang
2 rounds

1 Like
458

March 13, 2026
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 45-41 22 rpm
Average HR: 127
High HR: 136
calories 593
miles 16.47

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

My neck started to feel better yesterday, so my knee decided it wanted to complain. I subbed yesterday and I was having a hard time getting around. The pain is in the inner back side of the right knee. Didn’t feel much better this morning but after carefully warming up and doing my zone 2 it does feel better. Hopefully the pain leaves as quickly as it came. This getting old shit is for the birds.

459

March 15, 2026
New River trip with Randy. Really nice weather. My knee got better during the trip. It has improved 75%. Lots of hiking, especially Saturday. Not too bad climbing wise. Didn’t do a lot of climbs but worked hard on the ones I did. Bubba City on Saturday and The Bridge on Sunday. Good to get a trip in.

March 16, 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 25, 30, 40#
5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 each side @ 35#
Shoulder Mobilization Routine
-20 Pronated Band Pull Aparts
-5 band dislocates
-Face Pulls +35#
10 pronators each arm
3 rounds

3 sets of:
Rear Leg Elevated Split Squat x 8 reps each leg 35, 44, 44#
Single Leg Deadlift x 8 reps each leg 35, 44, 53#
Feet Elevated BOSU Ball Push Ups x 8 reps 0, 0, 10#
Chin ups x 8 reps 6/2, 5/3, 5/3
Ab Wheel x 8 reps

15 Reverse Hypers 120#
Couch Stretch
15 leg straightening hamstring stretch
Butterfly Stretch
Deep Squat Hold 1 minute
90 second bar hang
2 rounds

460

March 17, 2026
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
Average HR: 121
High HR: 129
calories 602
miles 16.60

1 minute reclined hero pose (A little farther back each time)
15 leg straightening hamstring stretch
90/90 Hip Stretch
Deep squat hold 1 minute
90 second hang from bar
2 rounds