What Was Your Work Out Today?

40 min hiit elliptical, 45 min lift, 60 min spin. Thank God the gym is open, feels so good to lift again but I am super hungry from my lifts!

Chest day:

• TRX suspended legs plyo press up
• Incline straight arm dumbell pullover
• Decline hammer press
• TRX alternating side press (upper/middle/lower)
• Triset:
○ Lying plate squeeze press (alternating upper/middle/lower)
• Resistance band triset:
○ Standing lower chest fly (underhand grip)
○ Standing middle chest fly (side grip)
○ Standing upper chest fly (overhand grip)

Got the bike ready yesterday and rode for 40 minutes this morning before work (bike trail near the house). Felt good, but I know I will feel it tomorrow. This is the first time I have been out on the bike in 2-3 years.

three kettle bell exercises, four different abs, ab wheel, Inner, outer and inner thighs with a band, Bicep curls, obliques with kettle bell, triceps with a band and 11 lb barbell, shoulders with 11 lb. barbell, tricep kickbacks with 11 lb. barbell

I actually had a full free hour over lunch, so I climbed. The heavens opened, and I needed to give up after half an hour. I climbed again in the evening.

My new game is seeing how few moves I can get to the top in. (It is around 3 metres vertical, or 5 as the crow flies given the angle.) I can do it it in 3 fairly easily. 2 is my challenge for the next few weeks.

I start each day with 20-30 min on the spin bike and then weights in the evening. This week starts 4x a week strength training alternating upper and lower body. Today was upper:

Row
Bench press
Lateral raise
DB pullover
Bicep curl
Tricep extension
DB shrug

Easy 45 minute spin on the bike trainer. Warmup spin, then 5 x 5 min blocks (3min aerobic, 1min high cadence, 1 min threshold), then cooldown.

I've moved the bike trainer out onto my patio to get a change of scenery and to get more acclimated to the heat.

Easy hour today. Didn't feel great (not terrible either) all day yesterday and work today not feeling great. It is my hardest session normally. Scrapped that and did 30 minutes on the LateralX and 30 on the Assault Bike.

REALLY smoky today. Should get better by the weekend. They are doing "backburns" today near my neighborhood to prevent the fire from coming down hill. Winds much better today, which will allow the DC 10s to work hard. Though it's not controlled, after today, it will head the other direction.

There's a young man in the Sub7 Virtual Rowing club that I participate in. Isaiah Harrison, a 16 year old American rowing phenom, is facing off today against Oliver Zeidler in a virtual World Competition. Zeidler is the number one German (23 years old) and the current singles World Champion (over the water -- real rowers). Harrison owns every male WR on the rower for his age class below 18. He's insanely good and going to be a huge American Olympic threat to win Gold in singles rowing at the next Olympics, dominated currently mostly by Europeans, Australians and New Zealanders. I wouldn't doubt he can beat Zeidler on the machine already. But it's not a real boat but Harrison is progessing really fast in the boat as well.

Why is this a big deal? It's been 100 years since the US had an Olympic men's champion in the single scull. Isaiah is destroying the youth and taking on the big boys at 16!

Odd day. I only went one town further to pick up something I bought.. then decided to rent a bike at the station and cycled around for two hours. Those station rental bikes are..well.. about 20kg, very deep bar thus not very stable, pedal breaks that don't work properly and no gears. I didn't cycle a lot, but it's not really fun to use them anyway.

Tonight at 20:00 I suddenly thought: oh heck, lets get the race bike and go on a little trip. Not super far or fast, but I mainly cycled through forest - not every path really that suitable for a racebike. Came back at 22:00. But yes, that was a lot more fun than the bike earlier.

Climbed yesterday.

The full session was:
Non-climbing warm up
Dynamic stretches. Jump rope. Band stuff. Low effort pull ups. Low effort hangboarding.

Climbing warm up
4 easy routes. I gradually increased the difficulty, so actually fell off the fourth one my first go. I got it next time.

Power moves
I practiced big dyno moves with large jumps.

Projecting
I tried a route that is way too hard for me. I am making slow progress. I got the first move, and my fingertips are on the hold for the next move.

Leg work
Pogo practice (swing a leg off the wall to generate momentum to jump to the next hold). Dropped knee practice - do a drop knee each move. Nominate a dead leg, and go up the wall without that leg touching the wall

Warm down
Light weight stuff targeting the forearm flexors and extensors, to try to avoid tendonitis.

It was 2 and a half hours in total.

Wasn’t feeling all that awesome, been dealing with a sore neck/headache for a few days. Figured I’d run for as long as I could and just stop when I couldn’t go anymore. Ended up doing the full 5K in record time for me (34:20). So go figure...

Did 60+ push-ups, 20+ chin-ups, and some core work for a finisher.

Happy Father's Day to all the dads out there, too!

I did an hour's yoga just after breakfast. Then, after lunch, I did a 10 mile walk.

Finally, in the evening, I did a quick climb. This was deliberately less structured than the previous day - it was supposed to be active recovery rather than full on intensity. Naturally, I got bored of climbing easy, and ended doing some silly max effort stuff towards the end. I concentrated on using the lower quality holds more than I normally do. This was quite short - just 80 minutes or so in total.

Another 30 minutes on the LateralX and 30 on the Assault Bike. All pretty easy stuff. I've resigned myself to the fact that I likely won't row much until the wildfires are completely out. It's been extremely smoky outside and not worth it to row. Couldn't even swim this weekend the smoke was so bad.

Shouldn't complain but the wildfires are burning up pretty much the entire Santa Catalina's, a national treasure and one that we cherish in Tucson. The pines won't likely recover in my lifetime. Hopefully it won't be as bad as I think it is when all said and done but I'm not real optimistic. Good news is no lives or homes have been lost but the alpine pine trees and saguaros (that can live 100 years) have been decimated. You'd have to live here to understand, but we get super hot in the Summers -- like 103 to 107. But you always knew you could drive up the mountain for an hour and it would be 70 degrees and you'd feel like you're in Colorado, not the Sonoran Desert. Much of that slice of heaven is gone, so it's been a bit depressing for us all here. 1000 firefighters now working on it -- really at this point not to put it out but to let it burn itself out or control it away from structures until we get rain in mid to late July.

Finally did a proper full body strength session again, basically the Reddit RR. It wasn't pretty, but it was a lot of fun. In the evening my arms and backs started to hurt (trying to do negative pull-ups without having the muscles for it is tough on your arms) and so I did another hour of my foam rolling, massaging, yoga and stretching routine. This time without proper splits attempts because my legs need the break after the earlier workout.

Upper on PHUL and a very quick upper/core circuit. And 13K steps I am tired but good to get back in routine