Rock Climbing

AM Workout: Solo. Will's out of town for the week and left me workouts to do on my own. I need to be able to do them alone when he really leaves and still work hard, so that's what I was thinking about today.

• Rebound lunge R, L: with 30-lb bar between legs, as many as you can, 6 times all on the same leg, 1 minute rest, then switch legs. Counting to 1 every time makes me work harder!
  
• Speed RL: 10 half reps with 15-sec iso on last, 6 times
• Glute ham: with 5-lb plate on chest, from 60*, as long as you can, 6 times
• Push up: on feet, as long as you can, 6 times (0:44, 0:43, 0:31, 0:37, 0:34, 0:32 for 3:40 total, compared to 4:10 at 5 reps 12-07-09)
• Rebound bench press: with 30-lb bar, 10 reps, 15-sec iso on chest on last rep, 6 times

The afternoon workout was supposed to have been a repeat of glute ham and push up. Unfortunately I was slightly restricted by time and lack of equipment. The Donelson Y was replacing all their equipment and the entire wellness floor and other room were closed. So I did this instead:

• Glute ham: 5 minutes. I resolved to not look at my watch at all and just focus on lengthening my hamstrings. Success.
• Push up: 5 minutes extreme slow.
  

One little mental success; maybe I can build on that. Then it was time for the real fun: Rock climbing with Team Belladium! Cali, Jonell, Kathy, Parri, Valerie, and I tried and conquered a number of different routes, Lisa came a little later and was the photographer.

Trying to learn from a better climber; Parri and I were determined to conquer that route

On my way up

Valerie and Jonell at the top

Belaying Parri

Then we went to The Local Taco for a little refueling.

Dinner after: Jonell, Valerie, Parri, Lisa, me, and Cali; Kathy was behind the camera, and Todd came later

AM Workout:

• Standing row: altitude drops, 3×15 each arm (with upper arm parallel to ground, hold and drop dumbbell, catch it, then bring it back up, making sure that you keep your elbow up)
• Plenty row: 5×30 seconds each arm (this was supposed to have been scap pull up)
• Front delt raise: altitude drops, 3×15 each arm
• Push up: 5×30 seconds
• Glute ham: altitude drops, 3×15
• Legs (that's what Will called it!): altitude drops, 3×15 (standing on the bench and jumping off into basically a squat position)

That might be all I did; I can't really remember.

PM Workout

• Lunge: rebounds, as many as possible, holding a 10-lb plate on chest. R, L, 10-deep-breaths rest, L, R, rest, R, L, rest, L, R, rest. I did about 118 and 68 on the first two, 70 and 60, then at least 40 for the remaining ones. So around 200 per leg.
• Speed lunges: like RLs only switching front/back legs fast without skimming legs on ground. 10 half lunges, 15 sec iso, repeat with other leg in front, 4 total times (2 per leg)
• Glute ham: from the top, as long as possible, 4 times (10-deep-breaths rest)
• Supported squat jumps: kind of like calf jumps only making sure you really lift your knees (and dorsa-flex your ankles). 4 times, as many as possible. I didn't count any of these.
• 1-arm dead lifts: 10 times, 15-sec wall squat, rest, repeat for 4 total reps R, repeat all for 4 total reps L. We used a 45-lb bar; I had a lot of trouble remembering to keep my hips back/shins straight.
• Push up: 5-min iso between bars. Arms extended wide, level with shoulders and parallel to the ground.

We went to the CSY so we could use equipment, and thankfully they let Will in without making him sign the little book. It was nice to be able to use some different equipment than what we have at our little Landings cabana.