What Was Your Work Out Today?

Wednesday
Climbing; 2.45 hours. Good fun, I got some hard routes. The one I'm most proud of is actually quite easy (maybe V3; it was graded V2 to v4). I couldn't work out the last move, so I climbed up to it on easy holds to find a body position that worked. Then I could work out how to move off the penultimate holds.

(I needed my right hand on to the top bit of the lower of two bad slopers, and to flag my right foot to near the left, which was on a good hold. This let me rock over the left foot and reach up.) This boulder probably took 20 attempts.

Thursday
Lifting.
Pull-ups. 3 sets of 8. My strength is still lower than before, but improving so it is nice.
Hangboarding.
Bench. 3 sets of 5, 40 kgs.
Squat, 3 sets of 5, 70 kgs.
Deadlift. 1 set of 5, 80 kgs.

Bodyweight: 65 kgs.

I’d been getting burnt out on cardio so I’ve been avoiding it for a bit but was really feeling like running this morning.

Hill sprint program on the treadmill for 20 minutes. Not particularly fast or steep but still a good time.
Bench press
Cable rows
Leg curls

My 13 year old has started asking about the gym so looking forward to bringing him with me tomorrow.

Ten plus mile hike among many waterfalls. Best late-February day I have had in recent memory. I may post pictures. Or not. My smile made my face hurt.

Here's one to pique your appetite. The trail goes behind the falls.

nossmf wrote: »

I'm jealous!

Well, then don't look at the rest of these....

The trail is nominally 7.2 miles of "moderate" hiking. There's some side trails you have to take to see a few of the ten waterfalls. South Falls is 177 feet tall. Double Falls is a foot higher. North Falls is a meager 136 feet high.

It was, all in all, a GREAT day. Best in a long time. It was sunny out. There wasn't much traffic. I took a route that is about three miles longer but eliminates several miles on an interstate and more miles on a state highway; I took county roads through the country and across rivers and through some small towns. The CD was playing "Dead Letter Office" from REM. The sunroof was open. In the moment I realized how good I felt, I was crossing a river and looked to my left to see a pair of bald eagles in a tree.

Even though the trails were more crowded than I expected, there was plenty of parking pretty close in. The trail is called "Trail of Ten Falls." I decided to go see them all. The main trail is along two tributaries of a creek. These creeks have been cutting their way through the rocks for 26 million years. The resistant rock is from the Columbia River Basalt flows, and between those layers is a layer of about 20 feet of sand and silt laid down by a stream between flows. The thick layers of lava are resistant to weathering, so they are what makes the large falls when the layers below them gets weathered away. You can actually see charred remains of tree casts in the in-between layers if you look closely along your walk. Really a marvelous place. I was sad to see some litter. I was happy how well maintained the trails are. I was surprised how many people there were, but it was a beautiful warm sunny day. I bet some people took Friday off to make a long weekend. Heck - some people might have taken the week of if they already got last Monday off for President's Day.

There are dozens of miles of back-country trails to explore too. I am a little curious about those, but being among the large falls is pretty nice just as a way to spend a day.

Here's some more of the pictures (I have fun videos, but not sure a good way to share them):

Friday
Swimming. 750 metres before breakfast.

Saturday
Climbing. Decent session, I got 3 v4s including a flash. The one I'm happiest with was a V3 overhang which is my anti-style (It was: a jump start to two small jugs with no feet; a campus move to bump up the right hand; a swing with the left leg to a chip way out left; throw the left hand to decent hold which is quite far; cut loose with the feet; plop the feet on starting jugs. Then the last couple of moves are easy.)

Chest, Back, abs and 20 min low intense cardio.

Warm up the shoulders joints for about 5 minutes

Chest
Pec deck machine, 4 sets warming up the chest. 10 to 15 reps
Couple sets of pull ups to activate the back muscles to help with bench pressing.
Incline Barbell chest bench press 4 set, reps 15, 10, 8, 6
Flat Barbell chest bench press 4 sets, reps 15, 10, 8, 6
Dips for chest, 4 sets 10 to 12 reps

Back
Pull down machine, wide grip 3 sets, 10 to 15 reps
Pull down machine, neutral reverse grip 3 sets 10 to 15 reps
Bent over barbell rows, 3 to 4 sets, rep range 15 to 6 adding weight to each set.
Dead lift, 4 sets, 10 to 5 reps adding weight to each set.

Abs and 20 minute low intense cardio.

Walking dumbbells and Pilates

Climbing, 2.75 hours. Fun session; I was in good form. I went through a recent phase of not really getting any v4s at this gym; I now get a few and most of the v3s. That said, there is a V2 which requires either being tall or being flexible which I didn't get. (You need to plop your right foot somewhere near your head, which was beyond me.)

Lower Power

Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x20

Expected to struggle, between lack of sleep last night plus hitting the gym AFTER work instead of before, but actually was able to INCREASE the weight used on 3 of my 4 lifts.

Swimming, 1.6 km. (I have been going before work, this time I went after which gave me longer to get more distance in.)

Bypassed the weekly hump day 10k. I could likely have knocked it out, but goal for this week was 45 min 🏃🏾s. Every day I’ve added .5 mph increase from M-W. Tomorrow I take it down by .5 for the remainder of the week sticking to the 45 minute 🏃🏾s. I missed the 4th mile by a few seconds of having all 5 miles today under 9 minutes. Good enough… Happy hump day to all.

Hello all,

It has been quite an active week so far.

Mon: Full body weightlifting; Squat, deadlift, dips, pull-ups, push-ups, face-pulls, hanging leg raises, ab-wheel

Tue: Interval running training

Wed: Full body weightlifting: Overhead Press, Bench Press, Tricep extensions, Barbell curls, Back Extensions, Leg raises

Thu: 2x 11km bicycle ride (commute), 3km recovery run

The week isn't finished yet. Got two more weightlifting sessions planned and 1 more running session. I will be looking to change the weightlifting to three days per week to make it more sustainable in the long run.

Still dragging, not working out every day (argh!), but decided to do a longer but very mild stationary bike ride today. I set up for an hour, plus 3' cool down. I tried to stay under 140bpm HR (about 78% HRmax) . . . and almost succeeded (hit the 140 a few times, but not over) 101W average for the hour.

Repeat, sort of. Another 1 hour stationary bike plus 3 minute cool-down, but I was really dragging so decided to shoot for a Z2 workout. Succeeded, but even so the last 10 minutes of the hour seemed to take as long as the first 30 (ugh). (85W average, 96% Z2.)

Sunday
Workout: 10 mile run
Weigh In: 107.4 lbs
Nutrition: seven fishoil. Unacceptable (good, acceptable, unacceptable, or terrible)

Goals:
1. Reach 104.0 lbs by 3/8/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 11)