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Old 02-24-2017, 09:15 PM   #201
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 54
1hr bouldering
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Old 02-25-2017, 04:52 PM   #202
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 55
Bench
6x140@7
2x20x100

Shoulder feels better. Been doing more underhand band work and bought a TENS machine did an hour of stimulation on it this morning.

Hammer incline 3 sets
One Arm DB bench 3 sets
BTN press 3 sets
One Arm DB Press 3 sets
Delt work 9 sets
Tricep work 9 sets

Lol
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Old 02-26-2017, 03:41 PM   #203
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 56
DL
7x255 @10.0 - probably shouldn't have gone for last rep
3x255 double overhand - grip is getting better!
5x230 @8.5 double overhand
8x205 paused below knee (paused a little lower than normal, much tougher)

DB RDLs 3 sets
Seated leg curls 4 sets

Good workout, work trip next four days will be interesting to see what I can do.
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Old 02-26-2017, 07:13 PM   #204
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 57
1hr bouldering

Flashed a bunch of VO/V1 problems. Then did the same V0 problem a half dozen times focusing on only using straight arms and better footwork. Didn't leave until I got it a couple times without bending my elbows once.
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Old 02-27-2017, 10:27 AM   #205
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 58
30min incline treadmill
Ab Circuit

Aight off to Boston through Thursday. I could use a training break so if I get in one workout the next three days I'll be happy. Taking a lax ball and bands though need to keep working the shoulders and elbows.
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Old 03-02-2017, 09:31 PM   #206
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Re: Spenda's Totally Livin...with Colitis Log

3/1
Exercise 59
Shoulders and tricep work hotel gym

3/2
Exercise 60
HBBS
3x200
3x200
5x200 @8.5

Goblet squats 3x10x55
Leg extensions 2 sets

Not bad after drinking all week and getting off a flight an hour before this workout. Hopefully back into the routine, have 11 days until I need to travel again.
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Old 03-03-2017, 01:44 AM   #207
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Re: Spenda's Totally Livin...with Colitis Log

Doing a hard set of squats an hour after flying gets a gold star in my book.
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Old 03-04-2017, 02:33 AM   #208
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Re: Spenda's Totally Livin...with Colitis Log

Quote:
Originally Posted by Renton555 View Post
Doing a hard set of squats an hour after flying gets a gold star in my book.


Exercise 61

Bouldering 90min

Place was crazy busy so spent a long time warming up and doing a punch of sets of 5 pull ups. Hit the same 2 problems a bunch again focusing on climbing with straight arms and drop knee technique. Felt better and my left elbow wasn't killing me which I'll attribute to a longer warm up and better technique. Still have an enormous way to go finger strength and technique wise but Ill continue to try and make incremental albeit small improvements.
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Old 03-04-2017, 05:33 PM   #209
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 62
Bench
7x145 @8.5
2x20x105

Incline flys/press 3 sets
One Arm DB bench 3 sets
One Arm DB Press 3 sets
BTN press 3 sets
Raises 9 sets
Tricep work 6 sets

Weight holding steady at 158. Pretty easy to maintain at the moment. Diet anywhere from 1700-2500 calories daily.
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Old 03-05-2017, 04:28 PM   #210
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 63
DL
6x260 @10 (another last rep I shouldn't be attempting)
3x260 @9 Double ovehand (approaching not the weakest grip in H&F history territory)
5x235 DOH @8.5
5x210 paused mid shin (pausing just off ground makes these much tougher)

DB RDLs 4 sets
Leg curl drop set 3 sets
Shrugs 6 sets
Rear delt work 6 sets

Have some strange mid back soreness pre workout. Probably due to benching for a ton of reps followed by camping out on the couch all day yesterday.

Thinking of a new weekly routine to fit climbing and finally get some cardio into the plan.

Sunday DL
Monday Abs + Climb
Tuesday Press + Cardio
Wed Pull
Thurs Squat
Fri Abs + Climb + Cardio
Sat Push

This should keep me fresh for Squat and DL workouts.
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Old 03-06-2017, 10:59 PM   #211
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 64

Bouldering and pull ups 90 min

I still suck but just not as bad. It's amazing how 90lb females can completely embarrass you simply due to form. think my foot positioning is really bad need to hammer a bunch of V0's and work on it.
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Old 03-07-2017, 09:09 PM   #212
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 65
Press
12x95
3x10x75

DB incline 3x6
BTN press 3x10

Superset
Hammer strength incline 3 sets
Cable crossovers 3 sets

Random tricep and shoulder stuff
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Old 03-08-2017, 09:52 PM   #213
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 66
Chins
3xBW+25
1xBW+65 (WR)
5xBW+35
5xBW+30
5xBW+25
5xBW

One arm DB Rows
12x90s
10x60s strict
10x50s strict

Bunch of bro lat, shrug and bicep work
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Old 03-09-2017, 06:18 PM   #214
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 67
HBBS
3x205
3x205
5x205 @9 (bar speed is good but hips keep shooting back and causing too much lower back involvement. Weak quads I'm sure)
5x185
5x155
5x135

Goblet squats
4x10x55

Leg extensions 4 sets
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Old 03-10-2017, 09:59 PM   #215
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 68

Bouldering 90min

Flashed my first V2 which was cool
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Old 03-11-2017, 04:11 PM   #216
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 69
Bench
6x150 @8.5
10x135
15x115
20x95

SS1 3 sets
Hammer incline
Cable crossovers

SS2 3 sets
One Arm DB bench
Pec dec

SS3 3 sets
BTN press
Front raises

SS4 3 sets
EZ bar skull crushers
Side raises
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Old 03-12-2017, 01:50 PM   #217
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Re: Spenda's Totally Livin...with Colitis Log

Hands and forearms are completely beat up, traveling to Chicago (weather permitting) for the week might just make it a deload week.

Exercise 70
DL
5x265 @9.5 (miiiiight have had a 6th but would have been ugly)
1x265 double overhand - zero grip strength today
6x240 double overhand - woot
5x215 paused mid shin

DB RDLs 4 sets
Seated leg curls 4 sets

Climbing Friday night and volume bench Saturday isn't the best way to be fresh for DL Sunday. Might need to rethink programming.
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Old 03-13-2017, 09:46 PM   #218
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Re: Spenda's Totally Livin...with Colitis Log

Chicago didn't happen, whatever.

Exercise 71

Random chins
60min bouldering
Abs

Definitely improving but as soon as holds get tough my footwork suffers. Need to spend a ton more time on V0's.
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Old 03-14-2017, 08:15 PM   #219
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Re: Spenda's Totally Livin...with Colitis Log

Definitely have some of tennis elbow going on, any suggestions to relieve it other than take time off?

Exercise 72
Press
9x100 @9.5 - misgeooved 7th rep badly made this an absolute struggle
3x10x75

Incline DB bench 3 sets

SS1 3 sets
BTN press
Front raises

SS2 3 sets
Close grip push ups
Side raises

Random tricep and shoulder stuff

Weighed in this afternoon at 157. That's pretty dang light. Doesn't hurt climbing but not a good way to keep linear progression going on barbell lifts.
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Old 03-15-2017, 08:27 PM   #220
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 73

Chins
3xBW+20
5xBW+40 (WR)
5xBW+30
3x5xBW Wide grip

SS1 3 sets
Bent over Rows
Behind the back shrugs

SS2 3 sets
Cable delt flys
DB shrugs

SS3 3 sets
Machine delt flys
Cable pulldowns

Face pulls 3 sets

Left elbow ****ed, confirmed
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Old 03-16-2017, 08:38 PM   #221
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 74

HBBS
3x210
3x210
5x210 @9.0 - same **** different day, weak quads causing good morning hip shooting back type squat out of the hole
5x185
5x135 tried low bar
5x135 high bar paused

Goblet squats 4x10x60
Leg extensions 3 sets
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Old 03-18-2017, 01:01 AM   #222
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 75

Bouldering 2 hours

Really good day. Met some nice people and climbed with a group of folks. Hit a couple V2's on my own then got coached through a couple more. One of the instructors at the gym joined and helped me with a coupe key concepts that have been holding me back.
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Old 03-18-2017, 02:17 PM   #223
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 76

Chest and shoulder bro day at the club. Regular gym closed for maintenance.
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Old 03-19-2017, 03:35 PM   #224
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 77

DL
5x270@11 (5th rep took 5+sec easy)
4x270 straps (forearms and hands are too beat up from Friday climbing)
7x245 straps
5x225 paused at shin

DB RDLs 4 sets
Seated leg curls 4 sets

Circuit 6 sets
Face pulls
Shrugs
Rear delts
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Old 03-20-2017, 11:10 PM   #225
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Re: Spenda's Totally Livin...with Colitis Log

Exercise 78

Bouldering 90min

Flashed a couple V2's. Worked super hard on another, completed it a bunch but never with proper technique. Even watched a few folks send it easily but I couldn't duplicate. Flagging still escapes me a bit, the most elusive of the beginner concepts for me.
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