Did "something" to the palm of my left hand - not sure what.  I have a small "lump" that hurts like the devil when doing any kind of support - discolored - may be a busted blood vessel from the look of it?  Skipped Power Forearms today - hurt too much. 

Dumbbell Bench Press - 65# x 10 x 1 ----60# x 10 x 2
V Bar Pull Downs - 120# x 10 x 2
Dumbbell Curls - 40# x 10 x 1 ----35# x 10 x 1
EZ Bar French Press - 60# x 10 x 3  This hit closer to the elbow but not as much in the belly of the Triceps - I think I like the band triceps better

Squats - 50K x 10 x 3
KB Swings - 24K x 15 x 3
Seated Calf Raises -  110# x 30 x 2
Ab Wheel on Knees - 35 reps

I think I have found the first marker - 140# seems to be the first failure point (two workouts in a row).  A couple more workouts should let me get all my reps - then I have to decide how to proceed to get the next 10 pounds to doing Power Forearms with 150#.   Once I get to the 150# goal - I'll start some triples I think.

Power Forearms

Wrist Curls - 140# x 6

Reverse Wrist Curls - 40# x 8

***Wrist Curls - 140# x 5 *** Didn't make the 6 reps but one more than last time

Reverse Wrist Curls - 40# x 8

Behind the back Wrist Curls - 140# x 6

Reverse Curls - 60# x 8

Behind the back Wrist Curls - 140# x 6

Reverse Curls - 60# x 8

Levering all directions - 7.5# @ 11" x 8 made it but hard

Dumbbell Bench Press - 60# x 10 x 3
V Bar Pull downs - 110# x 10 x 3
DB Curls - 35# x 10 x 3
Band Triceps - Light and EZ Mini - x 10 x 3

Just looked up the qualifying numbers for National (103) and World Masters in Olympic Lifting (107).  107 kilograms total between the two lifts - Snatch and Clean and Jerk.  For years now I have tried to achieve this and have been successful each January.  I have no desire to compete again but this is an item on my 75 by 75 list that I use as a measuring stick for the ageing process.  I don't think it will be any problem.   Sometime in January I'll give it a go.  Then start hitting a couple items off the list until I hit  75 - no hurry as I have all year.

Squats - 45K x 10 x 3
KB Swings - 24K x 15 x 3
Standing Calf Raises -  40 x 2
Ab Wheel on Knees - 30 reps

Twelve or so hours later and i have some inside elbow pain - have had it many times before of course like most people who climb much.  Going to have to be careful for a few workouts - probably from the regular wrist curls.

Wrist Curls - 140# x 6
Reverse Wrist Curls - 40# x 8
***Wrist Curls - 140# x 4 *** Didn't make the 6 reps
Reverse Wrist Curls - 40# x 8
Behind the back Wrist Curls - 140# x 6
Reverse Curls - 55# x 8
Behind the back Wrist Curls - 140# x 6
Reverse Curls - 55# x 8
Levering all directions - 7.5# @ 11" x 8 made it but barely

I knew I wasn't recovered from last time and I was right.  This is the first time I have failed to get all my reps so this is the first goal - find the first failure point. So I'll stay here until I get 6 on that second set and add again.  Got to keep pushing for a while longer - want to get this workout with 150# - then change the rep numbers to maybe triples on up.  May have to change to every fourth day also now.

Dumbbell Bench Press - 55# x 10 x 2 ---- 60# x 10 x 1
V Bar Pull Downs - 100# x 10 x 3
Dumbbell Curls - 35# x 10 x 1 ----30# x 10 x 2
Band Triceps - Light Band x 10 x 3

Forearms aren't quite recovered - felt them just a bit

Squats - 40K x 10 x 3
KB Swings - 20K x 15 x 3
Seated Calf Raises - 100# x 30 x 2
Ab Wheel on Knees - 25 reps

Starting to feel a little better - groove is coming back on things and weights feel good for the most part - left knee is coming along - still going to advance slowly on the squats.  Pull downs are bothering my low back a little - pretty strange - must be the stretch at the top?  Plan to keep adding weight in a linear progression manner until thing feel "real" again.

The Inch Project

·       I started Grip Sport in 2003.  Since then I have managed to achieve all of my goals except the Inch Dumbbell – a dumbbell used by an old time strongman in England.  Not that there aren’t harder and greater feats of Grip strength out there but I managed the one’s I set my mind to.

·       Starting December 16 2017 (a week after Gripmas) I came up with a very loose and subject to change at any time plan for lifting the Inch Dumbbell.  Seemingly the biggest issue I face is that my wrist isn’t strong enough to keep my fingers “under” the handle.  Of course my thumb is too weak to help much so that is going to have to be addressed as well but I want to start with the wrist.  Long ago I used a program called Synergy Forearms – It’s a HIT based program that worked well for me in the past.  My hope is to work up until I stall on the reps for the program – then add some triples and then singles and hope to go over 200# on things – hopefully for a few reps.  Next will be some standing 2 3/8” bar wrist curls to duplicate the standing position and specific hand positioning better.

·       At that time I want to start on repetition Gracie lifts (my 146# Inch Replica).  My hope is to work up to 10 straight reps with each hand (20 back and forth) or maybe better.

·       At this point I will reevaluate things and add what seems needed.  I want better endurance to handle a higher volume of work when I get to the Inch itself.

·       Then I will start on Bob Sundin’s program of counter weighting the actual Inch by adding weight to the thumb side with magnets and/or duct tape as needed.

·       All these lifts will be done from boxes to save my back – it’s strong enough to lift the Inch but many sessions of multiple attempts might flare up old low back injuries – I need to be careful here.

·       I have until Gripmas 2018 when I have to give Nate back his Dumbbell (Thanks Nate) but I really hope to get it sooner so I can concentrate on climbing before fall when the climbing trips start.  

      This will not be a training log that I keep updated here on the board - I have that covered other places.   

           Wish me luck!   
For right now I'll be doing this every third day - probably going to every 4th day as it gets heavier.

Wrist Curls - 135# x 6
Reverse Wrist Curls - 40# x 8
Wrist Curls - 135# x 6
Reverse Wrist Curls - 40# x 8
Behind the back Wrist Curls - 135# x 6
Reverse Curls - 55# x 8
Behind the back Wrist Curls - 135# x 6
Reverse Curls - 55# x 8
Levering all directions - 6.25# @ 11" x 8

Easier today - I'll add a few pounds next time.

Dumbbell Bench Press - 55# x 10 x 3
V Bar Pull Downs - 80# x 10 x 3
Dumbbell Curls - 30# x 10 x 3
Band Triceps - light band x 10 x 2

Squats - 75# x 10 x 3 - Left knee is getting better but slowly - I'd like to just throw some actual weight on the bar and go but I think a gradual buildup makes a lot more sense
KB Swings - 20K x 15 reps x 2
Calf Raises - standing x 30 x 2 - go to seated next time
Ab Wheel on knees - 20 reps

Measured myself and will do BF % here in a while (I don't think I'll be happy) :)

Wrist Curls - 135# x 6
Reverse Wrist Curls - 40# x 8
Wrist Curls - 135# x 6  last couple hard
Reverse Wrist Curls - 40# x 8
Behind the back Wrist Curls - 135# x 6
Reverse Curls - 45# x 8
Behind the back Wrist Curls - 135# x 6 last couple hard
Reverse Curls - 45# x 8
Levering all directions - 6.25# @ 11" x 8

The 135# was just about perfect weight - struggled on the last couple reps with it.  Need to add just a little on the reverse wrist curls and reverse curls.  Levering weight is good for a couple more workouts I think.  Synergy is supposed to be done to failure and with zero rest between sets - gives a nice pump :).  An actual workout today - not holding back for climbing or Gripmas.

Dumbbell Bench Press - 50# x 10 x 3
Pull Downs - V Handle - 70# x 10 x 3
Dumbbell Curls - 30# x 10 x 3
Band Triceps Extensions - Light Band x 15
Floor Work and stretching

Squats - 65# x 10 x 3
KB Swings - 20K x 10 both - L&R
Calf Raises - 30 reps x 2
Ab Wheel on knees - 15 reps

Starting Synergy Forearm - light today
Wrist Curls - 100# x 6
Reverse Wrist Curls - 30# x 8
Wrist Curls - 100# x 6
Reverse Wrist Curls - 30# x 8
Behind the back Wrist Curls - 100# x 6
Reverse Curls - 35# x 8
Behind the back Wrist Curls - 100# x 6
Reverse Curls - 35# x 8
Levering all directions - 5# @ 11"

Want to do this until I stall - then move to something else - maybe try it on the IM Axle?  I need a lot more wrist strength to lift the Inch DB.

12-13-17
Squats
Calf Raises
KB Swings
Ab Wheel on knees
Light Levering

12 - 14 17
Squats
KB Swings
Calf Raises

12-15-17
DB Bench Press
V Handle Pull Downs
DB Curls - Alternate Hands
Band Triceps

Wrote up an Easy Strength kind of workout (my version) to start next week - 4 rotating workouts - nothing very tough - will increase intensity over time

12-12-17

Sore from Gripmas contest and cleanup

PVC

Stretching and floor work

KB Swings

Squats

Girls Push Ups

Ab Wheel on knees

Just enough to loosen up

The Gripmas Carol 2017.
Well I survived :).  Feel like I was hit by a truck this morning but OK overall.  Gonna run down to the Dollar Store and buy a couple spong mops and start on the gym cleanup after some coffee and a little breakfast.  Had 16 competitors - Andrew Durniant won the overall, Jedd Johnson second - Chez third - Jason Gonzalez 4th and I took fifth.  I was in fourth going into the last event and Jason had a great Sledge event.  Now the fun begins - the cleanup process - usually a 12 hour marathon of hands and knees scrubbing chalk out of the floor and off everything - yeah!

Tomorrow is the big day.   Everything I can think of has been done - food is all ready for the cooking to start,  Easily will make weight - weighed 194.0# this morning.  Weigh in and start cooking in the morning with Teresa.  Gonna pig out for breakfast - just because I can :) 

Some of the guys stopped down tonight - nice visiting with them.  Looks like 16 competitors maybe - I hope to finish around half way through the pack.

Finished cleaning out things to make room for Gripmas - God but I have a lot of "stuff"!  It's gonna be tight both at breakfast and in the garage!  Wear your Right Guard :)

Spent all day at the climbing wall belaying high school kids - no workout. 

VA Doctors appointment this morning to go over annual blood work.  I've been fighting some bad fatigue since Greece - need to get things sorted out.  Recommended going to see an endocrinologist some time soon as well.

Squats - BW x 20
Squats on toes - BW x 20
Dumbbell Bench Press - 40# x 20 reps
Dumbbell Curls - 20# x 15 reps L&R

Funeral for my nephew today - no training.

ISG - 1&3 - 1&7 - 1&11 - 3&6 - 6&9 - 7& 9 x a miss
*2HP at 52MM - 60-110-160-210-220-225x1 52 seems to be better - it wasn't working earlier*
Gracie x 1
2x35 Deep Dish plates x a miss
3x25 Std plates x 1
COC #2 x 1 TNS
Climber Pinch at 197 x 1
Flask at 180# in plates x 1
Slim Lever 12# x 1
5 x 5K plates x 1
58# bloack x 1
Key Pinch at 45# x 1
1" Thin pinch x 125# x 1
Outer Rotation 9.25# x 1
Inner Rotation - 6# x 1 - wrist simply will not take this any heavier
Sledge to Face - 16# x 1
1/2" Chin x 1
Fat Grip Chin x 1
Campus Small rung chin x 1
Campus Large 1 to 6 x 1
2.5" block chin x 2
Scale Weights x 1
Saxon DB at 70# in plates x 1
Finger Walk 5# x 1 L

Sledge In Rack - 30# x  7 completely dead stop each rep

PVC Long Routine warmup
Dumbbell Bench Press - 40# x 15 nice and easy
Dumbbell Curls - Zottman style - 20# x 15 nice and easy
Forearm and finger stretching
Had Teresa roll them with the stick
Lots of general stretching all over

Goblet Squats - lots of sitting at the bottom prying - 8K
Squats of toes BW x 20 toes straight ahead today
Some forearm and finger stretching - had Teresa roll the forearms with the stick
Thought about doing some grip but fingers ache enough as it is.  I'll be glad when Gripmas is over - I've pushed too hard too long and things are getting beat up.  I do this every year - hold off on starting Grip Sport training for Gripmas due to climbing trips and then hammer myself trying to get ready.  Tomorrow will be easy and then Saturday is a training day doing the entire contest as it will be on the day - then off for a week.

2HP - 60-110-160-210x1
Gracie x 1 L&R
2x35# plates x 1 R
Flask x 1 at 180# in plates
Slim Lever 12# x miss - 10# x 3
COC #2 TNS x 1 R
1" thin pinch at 130# x miss - 125# x 1
Sledge to face - 16#x1 R
5x5K plates x 1 R
Campus small rung chin x 1
3x25# std plates x 1R
Outer rotation 8# x 1 R
Inner rotation 6# x 3 R

ISG up to 7&9
Euro @ 54 - 60-110-160-210 220 x miss

Gracie x 1L
Tractor Weight - 2"R
2x25 std plates x 1 R
5x5K x 1 R
Scale Weights x1R
Climber Pinch @ 197 x 1
Flask 165# in plates x 1
Thin Pinch 1" x 125# x 1
Key Pinch 45# x 1R
58# Block Weight x 1 R
Slim Lever 12# x miss
Outer Rotation 8# x 1
Inner Rotation 6# x 1
Sledge to head 16# x 1R
2x35# plates x 1 R
2 1/2" Chin x 2
1/2" round chin x 2
Campus Rungs - large 1 to 6
Small rung chin ups - 2
Campus ladder to #6 large
Broom Walk - 5# x 1 L
COC #2 x miss
Fat Grip chins x 2
Saxon DDB 70# x 1R

Gracie x miss R
Tractor Weight - 2"R
2x25 std plates x 1 R
5x5K x 1 L
Scale Weights x1R
Climber Pinch @ 197 x 1
Flask 175# in plates x 1
Thin Pinch 3/8" x 120# x 1
Key Pinch 55# xmiss
58# Block Weight x 1 L
Slim Lever 12# x 1
Outer Rotation 9.25# x 1
Inner Rotation 6# x 1
Sledge to head 16# x 1R
2x35# plates x 1 R
2 1/2" Chin x 2
1/2" round chin x 2
Campus Rungs - large 1 to 6
Small rung chin ups - miss
Campus ladder to #6 large
Broom Walk - 5# x 1 L
COC #2 x 1
Fat Grip chins x 2
Saxon DDB 70# x 1L

Sledge in Rack - 32# x 10 reps Gloves
Great workout!  Went though the Medley twice - know where my weaknesses are but it's too late to fix them - at least I know what not to try.  Got most of the 2 point items but not many 3 pointers.  Wrist still hurts like the devil on some things but doesn't just go limp with the pain like it did before.  Ten reps on the sledge isn't going to cut it - I figure at least 25 to do well.  But it's every rep from a dead stop so that might keep things a little lower???

Lower back right side tweaky
Squats - BW x 20
Squats on toes - BW x 20
DB BP - 55# x 12
DB Curls - 35# x 10 L&R
Light Levering

Slim Lever - 12# x miss - 10# x 1 - wrist won't allow me to really pull this direction
Outer Rotation - 8# x 1 easy
Inner Rotation - 6# easy - wrist still jacked up on this one
Lever to nose - 16# sledge
Sledge in Rack - 32# x 8 reps dead stop - gloves
TNS Grippers - 1-1.5 x 1 -#2x miss - 2.5 x big miss

Just sledges today - DBs tomorrow - giving hands a little break - right wrist is a little better but still hurts on certain things.

2HP at 54 - 60-110-160x3 - 180x3-200x5 singles
Broom Walk L&R
Campus Board small rung chin up  x miss LOL
Campus Board large rungs 1 to 8 x miss - 1 to 6 and 1 to 7 x 1
Campus Board large rungs 1 to 8 ladder x 1
2 1/2" block chin x miss
Fat Grips chin x 2

ISG worked up to 4 and 10 - missed 6 and 9
2HP - 60-110-160-1-210 x1 220x miss
Gracie x 1 left miss R
Climber Pinch at 197 x 1
58# Block wt x miss
Flask x 165+ x 1
Key pinch at 50# x miss - 45 x 1
3x25 std plates x miss L x 1 right
5x5k plates by miss - got later after a short break
3/8" thin pinch - 120x miss - 110 x 1
1" thin pinch - 115 x 1
2 x 35# plates x miss (badly)
Saxon Db - 70+ x 1
Tractor weight x miss (nothing)
Broom Walk x 1 left

Squats - BW x 20 slow
Squat on toes - BW x 20
Dumbbell Bench Press - 55# x 15
Dumbbell Curls - biceps sore so light - 20# x 10 L&R

Adjusted some Gripmas Medley weights to try out next time.

Euro at 54 - 60-110-160-210x1 220 by nothing at all
Slim Lever - 12 x miss - 10 x one
Inner Rotation - 8 x miss - 6 x 1
Outer Rotation - 9.25 x miss - 8 x miss - 6 x 3
Sledge in rack - 32# x 5 dead stop
Campus Board - 1 to 6 and 1 to 8 x one
Campus Board - ladder 1 to 6 large rungs

Wrists are way over trained - need to take some time off and recover

Squats - BW x 20
Squats on toes - BW x 15
ISG - up to 7 & 10
2HP @ 54 - 60-110-160-210x1  220x miss
Climber Pinch @ 197 x 1
2 Hand Flask - 160+ x 1
6 - 5K plates x miss
5 - 5K plates x 1
3 x 25 Oly plates x miss
3 x 25 Std plate on a bar x miss
2x45# plates x miss
2x35# plates by 1 R - barely
2x25# plates x 1 L&R
Blobs - 45 York x miss
58# block x 1
40# York x 1
35# York x 1
Tractor Weight x a couple inches

Trying to do just a little too much each day - only have a couple weeks to try and get the strength endurance up for the contest.  I can do a lot of the Medley items one at a time but all in a row within the time limit isn't there yet so far.

ISG - up to 1& 11 - I really sick at this
Squats BW x 20
Squats on toes - BW x 15
2 HP at 54 - 60-110-160-210-220x oh so close but a miss
Gracie - x 1 L&R
2 3/8" @ 135 x 1 L&R
Scale Weights x 1 R
Saxon DB at 70 x 1 L&R
Key Pinch - 55 - 45 missed 55 - 45 x1 L&R
3/8" thin Pinch at 110+ x 1
1" thin Pinch - 110+ x 1

Just got home from Sean and Jamie's got to play with Ben (grandson) for 4 days - it was a great time - hat a fun little guy!  Got a couple easy workouts in but some serious sledge work - right wrist is jacked up some now.

Squats BW x 25
Squats on toes - BW x 25
Dumbbell Bench Press - 55# x 15
Dumbbell Curls - 45 x 6 L&R
Sledge in Rack - 32# x 6 reps all dead stop - webbing hurt like the devil today - even with gloves - I think I have bruised them a little.

Squats - BW x 20
Squats on toes - BW x 20
ISG up to 9&6 196#
Euro at 54mm - 60-110-160-180-200-210-215x1
Climber Pinch @ 197 x 1
Gracie x miss L&R
5 x 5K plates x 1 R
2 3/8" DB @ 135 x 1 L&R
Key Pinch - 45 in plates x 1 L&R
3x 25# Std Plates on a bar x 1 R
One hand flask @ 60 in plates x 1 L&R
3/8" Thin pinch at 110# x 1
Saxon DB @ 70# x 1 L&R
Scale Weights at 55# x miss - what the heck
Slim Lever - 12# x 1 R
Sledge inner rotation - 8# x 1 but not good enough - a miss - 6#x3
Sledge outer rotation - 8 x 1 R
45# Blob x miss L&R
40 and 35# Blob x 1 L&R
2 1/2" Chin up block - 2 reps
Tractor Weight x 1 right - this surprised me

Squats - BW x 15 x 2
Squats on toes - BW x 15 x 2
DB BP - 50# x 15
DB Curls - 40# x 10 L&R
Calf Raises - BW x 30
Finger and Forearm stretches
Planned day of for Grip

PVC
Squats on toes - BW x 15
ISG - up to a moderate 1&10
Tombstone - 40 complete ROM Reps on tips - a good little workout
Dex Balls
Dead Stop Sledge Levering in Rack - 20# x 5
Slim Lever of floor - 6# x 10 L&R

Squats - BW x 15 x 2
Squats on toes - BW x 10 x 2
ISG - 1&3 x 10x2
Euro @ 54 x 60-110-160-210x1  215x Miss
Gracie x 1 left - miss right
2 3/8" DB @ 135 x 1 L&R
Sledge Lever in rack - 30# x 5 with gloves
Slim Lever - 12# xx miss - 10 x 1
In - Out rotation - 8 x 1 out - 6 x 1 in and out
DB BP - 50# x 15
DB Curls - 35 x 12 L&R

ISG - worked up to 5 & 12
Hands are beat so just some Medley items
Climber pinch -197 x miss
6 x 5K plates x miss
3 x 25# standard plates - x 1
One hand Flask - 60+ x 1 L&R
Key Pinch - 45 in plates x 1 L&R
Saxon DB -70x1 L&R
3/8" thin pinch - 75+ x 1
Scale Weights - 55# each x 1 R
Blobs - 35x1-40x1-45 x miss
Sledge in rack 31# x 2 bare hands (hurts)
Inner - outer rotation 6# x 4 each way

Squat - BW x 15 x 2
Squats on toes - BW x 10 x 2
Euro at 52 - 60-110-160-180-200x miss
**Euro at 54 - 60-110-160-210x1**
Gracie x 1 L&R
2 3/8" DB at 135 x 1 L&R
Sledge in rack - 40# x 2
DB Bench Press - 60# x 13
DB Curls - 40# x 10 L&R
Inner rotation - 6 x 3
Outer rotation - 6 x 3
Calf Raises - BW x 30

No workout today but worked my butt off getting the garage ready for Gripmas - moving the rubber mats - and all the equipment to the little building.  More work than a workout LOL.

Should have just stayed in the house - hands are done for.  Workout was a wash.  Miss after miss and lots of pain in my hands - time for a break and some rehab work.

Hands are  dead and hurt a good bit - gonna push through a good workout today and then rest
Squats on toes - 10 x 2
Squats 15 x 2
 ISG - 1&3 x 20 - 1&7 x 10
Euro at 52mm - 60-110-160-210 x miss - 180 x 1 had nothing here
Climber Pinch - 187 x 1
2 3/8" DB Handle - 135# x 1 L&R
One hand Flask - 55# + x 1 (the + means the loading pin and device
Tips Tester 215+
Thin Pinch 35+
Saxon DB - 60+
Blobs - 35 & 40
3 25# standard plate pinch x miss 
Scale Weights
Double Sledge in rack 32.5# x 5 - wore gloves - hard and very painful
DB BP - 60# x 10 (ribs felt just fine )
DB Curls - 45# x 5 L&R then no rest to 40x5 L&R
Light Levering 
Calf Raises - BW x 20 x 2
Gracie x 1 L&R hard
Tombstone x 50

PVC
ISG - 1&3 x 20
Euro at 52mm - 60-110-160x3-180-200 - 210 x miss x 1
Climber Pinch - 177 x 1
2 3/8" DB Handle - 135# x 1 L&R
One hand Flask - 55# + x 1 (the + means the loading pin and device
Tips Tester 205+
Thin Pinch 35+
Saxon DB - 60+
Blobs - 35 & 40
3 25# standard plate pinch x 1 right and miss left
Scale Weights
Double Sledge in rack 30# x 5 - wore gloves 
DB BP - 55# x 10 (ribs healing )
DB Curls - 40# x 10 L&R
Light Levering

Just out of the gym. Volume is low enough I'm going to try every day for a little while -I don't have that much time before the contest. Just have to be careful.
BW Squats - 15 x 3
ISG - 1&3 x 30 4 & 10 x 1 right
Euro at 52mm - 60-110-160-180-200# x 1 Still not getting that "locked on" feeling. Climbing didn't do much for my thumb strength.
2 3/8" DB 125 x 1 L&R
Climber Pinch - 147 x 3
One hand Flask - 55# + x 1 (the + means the loading pin and device
Tips Tester 205+
Thin Pinch 35+
Saxon DB - 60+
Scale Weights
Double Sledge in rack 27.5# x 5 - wore gloves - trying to decide whether to allow them in the contest - this is pretty hard on the webbing bare handed.
DB BP - 50# x 10 (ribs healing )
DB Curls - 35# x 10 L&R
Light Levering
5x5K plates x 1 L&R
6x5K plates x miss L&R

AM
Hands seem kind of achy this morning after climbing last night.  Ribs hurt some while climbing but I was able to do all the easier routes

Squats on toes BW x 10 x 3
ISG - !&3-5-7-9 x 5 1 &11 x 1 right
Euro at 52 - 60-110-160-180 x 1
2 3/8" DB Handle - 115 x 1 L&R
Climber Pinch - 137# x 1
Flask (one hand) 50# in plates x 1 L&R
Tips Tester - 180# in plates
3/8" thin pinch one hand - 25# in plates
Saxon DB - 58#
Scale Weights x 1
Double Sledge Lever in rack - 25# x 5 in gloves - still hurts the web on my hand
Above all done no rest in between - like a Medley
DB BP - 45# x 10
DB Curls - 30# x 10 L&R
Light Levering and Dexterity Balls

First actual kind of grip workout in preparation for Gripmas - not as bad as expected considering the year I've had.

Blood Work yesterday.
This morning
PVC
Squats on toes - BW x 10 x 3
Dumbbell Bench Press - 40# x 10 - this was a test to see how the the ribs did - only a small bite at the bottom - coming along pretty quick
Dumbbell Curls - 25# x 10 L&R
ISG - 1&3 x 30 - Climbing Wall tonight I'm going to try to climb and see how the ribs do
Calf Raises - BW 20 - lots of stretching
Dex Balls and levering - both light
Finished up the double sledge rack - installed the foam pads etc - seems to be fine
First actual workout - I know it isn't much but its progress

Ribs continue to bother me but not as badly.  Face pain is still under control with the changed medication dosing.  Not sure yet on the side effects - head may be a little clearer but it;s hard to tell.
Did manage a little more of a workout this morning - nothing noteworthy but a little better.

Continued improvement on the ribs.  Will probably take a week or more to see how the change in medication frequency is going to do.  Did manage a very light grip routine - hardly worth writing it down but just feeling good enough to even try was very encouraging.

Ribs still improving but bearable at this point.  Did manage a little grip work - had to stay light but got some reps in anyway.  Backed my medication off to 1/2 pill 3x a day - we'll see how it does on the pain and hopefully helps with the side effects.  I fell in the bathtub last night (a slip really)- my balance is - well - gone.  I've got to get the side effects down some. 

Started out the day with the ribs hurting like a bit...  But as time went on they improved to where I was able to get a few things done around the garage..  Changing my face pain medication - instead of one pill twice a day - I'm going to try 1/2 pill every 8 hours (3x a day).  I need to address these side effects but still not suffer from the face pain too much.  Time will tell how much I can back off and still be OK. 

Home from my rock climbing and tourist trip to Kalymnos and Greece.  Had a wonderful wonderful time and climbed pretty well for me.  Fell "down" the hill on a descent (actually fell a couple times) which wasn't much fun and left a few bangs and bruises - I highly recommend falling "up" a hill if you fall at all.  My balance is totally "fubar ed" from the face pain drug but the drug did a great job on the pain the entire trip.  I want to address the balance issue with the doctor and in my training. 

AM
ARC on my climbing wall
20 minutes - mostly on the harder side of the wall
Half hour walk - nice and easy

10-1-17
Climbed at Ricks on his wall for a while.

9-29-17
OFF - Lats are fried

9-30-17
Neural Grip Chin Ups - 50# x 5-4-3-2-1 - all really good ones - the rest did me good
3 x 60d Reverse Bends with Double Overhand finish on each
WW Hill Walk
Euro at 52 with Sorinex Chalk from Nate - 60 - 110 - 160 - 210 chalk felt kind of strange - doesn't stick to my hands real well but seemed to give a nice friction - need to do more testing side by side with other chalks but so far I like it

Scheduled day off - just climbing at the rec center wall tonight is all for a couple hours.  Tomorrow finishes up the 50# chin up rotation.  Then a break until vacation and I'll start Gripmas training after that.  I'm not expecting much this year with the year I've had with my face pain and the limited (darn near non existent) training I've been able to do.  Hopefully next year will be better. 

Climbed well - Teresa climbed better - she had a really good night.

This Medication seems to be helping the face pain.  Certainly not gone by any means but it is better.  Having a little difficulty breathing which was the first side effect I noticed last time - but it isn't bad  - just when power hiking uphill was the only time today.

AM
Neutral Grip Chin Up 50# x 4-4-3-2-1
Painted fascia boards
Walked WW Hill
Plie Squats - 3 sets of 15

AM
Started new/old face pain medication last night - hope it works better and we can control the side effects with the lower dosages - fingers crossed.  there is supposed to be a gradual build up - last time I just dove right in - which is what the doc said to do.  This doc says different - as does the directions - hoping it works out better. 

Neutral grip chin ups - 50# x 4 -3-3-2-1
ARC on my wall 13 minutes
Rec Center Walk
Bike Trainer - 20 minutes

AM
Neutral Grip Chin Up -50# x 4 -3- 2-2-1
ARC on my climbing wall - mostly on the hard side today - a brutal pump - 12 minutes

AM
Neutral Grip Chin Ups - 50# x 4 - 3-2-1-1
ARC on My Climbing Wall - 15 minutes
Bike Trainer - 20 minutes
Water Works Hill Walk

AM
Neutral Grip Chin Ups - 50# x 4-3-2-1
ARC - 15 minutes

AM
Neutral Grip Chin Ups -50# x 3-3-2-1
Dumbbell Bench Press - 50# x 15 reps
Rec Center Climbing Wall Tonight

Noon
Neutral Grip Chin Ups - 50# x 3-2-2-1 all good ones today
ARC on my wall - 10 minutes today
Bike Trainer - 20 minutes at 14 mph

AM
Neutral Grip Chin Ups - 50 x 3 - 2 - 1 3rd one wasn't great
ARC - 12 minutes

AM
ARC - 16 minutes nice and easy

AM
Neutral Grip Chin Up - 35# x 5-4-3-2-1
ARC on my wall - 11 minutes

If you'll reading along you might notice the Chin Up experiment that's going on.  Its a kind of a bastardized Easy Strength Ladder combine.  I started out with 25# and 3-2-1 went to 25# and 5-4-3-2-1 then 35# and the same rep scheme.  Next I'm going to try 50# and see how that goes - it's a 5# bigger jump and may need fudged a little bit.  It should finish up just before vacation and it will be time for a break anyway.  Figure I'll see how far I can take it when I come back.  Long term I'd kind of like 5 to eight reps with 50 to 60 # maybe when I'm 70?  We'll see.

AM
Neutral Grip Chin Ups - 35# x 4-4-3-2-1
Plie Squats
Dumbbell Bench Press - 50# x 20 reps
Ab Wheel on knees - 20 reps

Not feeling great today - not bad - just not great.  Face pain is back.

AM
PVC
Neutral Grip Chin Up - 35# x 4-3-2-1-1
ARC on my climbing wall - 11 minutes easy technique and balance work
Rec Center walk

AM
Neutral Grip Chin Up - 35# x 4-3-2-1
Front Squat - 20-30-40-50-62-72K x 3

Had to be quick this morning - Dedication of the new Water Line Project this morning

AM
Neutral Grip Chin Up - 35# x 3-3-2-1
Band Tricep Extensions - light band plus easy mini band x 15 reps
ISG - just worked up to something hard
Ab Wheel on knees - 20 reps
Water Works Hill Walk

AM
Neutral Grip Chin Up - 35# x 3-2-2-1
Calf Raises - 45 - toes in - out - straight
Bike Trainer - 20 minutes
KB Swings - 16K x 35

AM
Neutral Grip Pull Ups - 35# x 3-2-1-1
DB Bench Press - 50# x 15
1Arm Overhead KB Carry - 16K x one lap L&R
KB Swings - 16K x 30 (two handed)
WW Hill and Rec Center Walk

AM
PVC
Front Squats - 20-30-40-50-62-72K x 3
2HP @ 52 - 60-110-160-180-200-210x 1
40 degree board pulls - 5-4-3-2-1 - need to add weight to these
Double Sledge - bare setup (20#) x 5 reps- hurts the webbing below my thumbs just like I remember from last time :)

AM
Dex Balls - Reverse Wrist Curls - Levering
Calf Raises
DB Curls and Triceps Extensions - 20# DBs by reps
Bike Trainer - 20 minutes at 14+ mph
16K KB swings - 25 x 2
Rec Center walk

9-7-17
Thursday
Neutral Grip Chin Up Test Day - I got 17 - disappointed a little - I felt so strong at 15 that I thought I might make 20 but things just stopped at 17.
Did some various width hand spacing pushup ups
Some floor work and stretching
A bunch of squats on my toes and plie squats
ISG up to 203#

Rec Center climbing wall - really climbed well - did quite a few routes

AM
A bunch of body weight stuff - a planned rest day.

AM
Neutral Grip Chin Up - 25# x 5-4-3-2-1 - last workout for this rotation - will test in 2 days
Front Squats - 20-30-40-50-62x3 --72K x1
Euro pinch at 52 - 60-110-160-180-200# x 1
Levering EZ all directions
Hanging L Sit leg spreads - 69 reps - wasn't too bad

AM
PVC
Neutral Grip Chin Ups - 25# x 4-4-3-2-1
DB Bench Press - 60# x 13 reps - lost position of rep 13 with my left hand and dropped it - still feeling fairly good at that point though
Bike Trainer - 20 minutes between 14 and 15 mph
WW Hill Walk - 7:55
Light Levering

6 PM - Tee and I went to Flint Ridge for a Flint Knapping thing - pretty fun - some of these guys have some serious skills!
Neutral Grip Chin Ups - 25# x 4-4-3-3-1
ARC on my climbing wall - 21 minutes
Euro while still pumped from the ARC work and on the new smooth surface - 60-110-160 -180 x 6" a couple times

AM
PVC
Neutral Grip Chin Ups - 25# x 4-3-2-2-1  Elbows achy today.
Rings - invert to low L sit - repeat - 9 reps - hard today - abs still sore
Rotated my Euro Plates to a fresh area and smoothed over the edges some for training - pretty smooth - we'll see what it does to my lifts

AM
Abs are sore from yesterdays ab wheel workout
Bike Trainer - 20 minutes
Water Works Hill Walk - 9:11 moderate intensity
Neutral Grip Chin Ups - 25# x 4 - 3 - 2- 1 -1
DB bench press - 60# x 6 x 3
2" DB Handle - 169# x 1 L&R
45# Blob x 1 left - right x 2 misses then got it
ISG - Just some easy reps

Climbing wall for a few hours tonight.  Starting to feel like myself again.  Not back yet but getting there.

AM
Planned day off the chin up program
One Arm KB Push press - 12K x 69 reps L&R - ten reps each hand back and forth until done - This was much harder than I expected it to be LOL
Front Squats - 20-30-40-50-60-70-86K - Goal was 169# but bodyweight today was 86K so that seemed like a better target to shoot for.
One arm overhead KB carry - 69# (actual 72#) by one lap around the house (70 yards) L&R
Ab Wheel on Knees - 69 reps - wasn't too bad but I bet tomorrow will be fun :)
Gracie DB deadlift - 1 rep L&R - hard today
Euro Pinch 2 hand - 110-160-180-200#  Can't really get the "locked on" feeling - need to work on the thumbs - climbing doesn't do much for them

AM
Wrist Curls - 170# x 6 (loose form but 4 very good reps plus two not so good ones)
Neutral Grip Chin Ups - 25# x 4-3-2-1
2 Hand bar hang for 69 seconds
Superman Pushups - 6 reps
DB Bench Press - 50# x 10
Bike Trainer - 20 minnutes
Walked Rec Center loop - 19:47
Had a couple flashes of face pain this morning.

AM
Neutral Grip Chin Ups - 25# x 3-3-2-1
DB Bench Press - 60# x 5-4-3-2-1
Start of second day of 69th birthday challenges


Euro Pinch at 52mm - 58 - 108 - 158 - 178 - 188 - 198# x miss
Reverse Bend 6 60d nails in a row
Wrist Curls - 69 (70#) x 69 reps (pumped)
2x25 plates pinch farmers carry - 9' L&R - went a lot further but didn't measure
40# York Blob farmers carry - 9' L&R - went a little further but didn't measure
Balance on one foot - 69 seconds L&R

Had an MRI on my brain as part of the Trigeminal Neuralgia issue testing at 7:30 this morning

AM
Neutral Grip Chin Ups - 25# x 3 - 2-2-2
Bike trainer - 20 minutes
Water Works Hill walk - 8:08
On my 68th birthday I did what was probably one of the best workouts I have done in my life.  68 different items with the number 6 or 8 in either the weight - reps - or time.  This year on my 69th birthday I was off climbing in Tennessee and had a great day of climbing (for me anyway).  So instead of doing it in a day this time I plan to just do a few each day until I get through the list - this time with the numbers 6 or 9 for the weight - reps - or time.  Today I did
COC # 2 for 6 reps L&R
One arm hang for 9 seconds on large Campus rungs L&R
12# Sledge to nose - 6 reps L&R
Lie on back on floor - lift entire body with only heels and elbows on the floor for 9 seconds
Neutral Grip Chin Up - 69# (actual 72# Kettlebell) for 1

AM
Neutral Grip Chin Ups - body weight x 5-4-3-2-1
Was supposed to use 25# but I washed my dip belt yesterday and it was still wet so just did BW.
ARC on my climbing wall - tried out Blood Flow Restriction bands - didn't seem to do much - I'll play with the location and tension some more and try a few more traditional exercises and see what I find.

AM
20 minute Bike Trainer
Water Works Hill walk

PM
Neutral Grip Chin Ups with 25# attached
3-2-2-1

Spent the last week in Tennessee climbing - had a great time and got my butt kicked on quite a few climbs.  Heat got to me one day.  Took one day off and watched the Eclipse (right on the line of totality) - I loved it - really neat when it happened!

Taking the day completely off except for a walk.

AM
PVC
Front Squats - 30K x 3  - 40K x 2 x 3  -- 50K x 2 x 2
DB Bench press - 50# x 8 x 3
DB Curls - 25# x 8 x 3
OH KB Carry - 12 K x one lap around house - 70 yards
Went for a walk

Starting to feel a little better - I think the meds are working their way out of my body - brain fogginess is about gone - still fatigued but getting better - face pain still under control

August 13 Nuclear Stress Test
August 14 - today
ARC 20 minutes on my climbing wall
Went for a couple mile walk

AM
Still pretty messed up sick feeling - don't know if it's the drugs or what it might be.
Bike Trainer - 20 minutes average heart rate of 88 so nice and easy - did not feel the extreme fatigue I have been feeling so I guess that's progress.
Dexterity Balls
Reverse Wrist Curls
ISG
Just a little hangboard playing around - nothing structured

AM
Squat Snatch - 20K x 3 - 30K x 2 x 5 sets
Chin Ups - neutral Grip - BW x 4 x 3 sets
Push Ups - 15 reps
Band Triceps - light band x 15
Farmers Walk - 45# DBs x one lap around house - 70 yards
Walked

Super tired today.

AM
Concept 2 on #4 - 1000 meter row

Rec Center Climbing Wall tonight.  Feel like it's going to be a good evening climbing - I feel better than I have for a while now.

The new pill is much better so far - I don't feel like crap all the time - side effects are much reduced and face pain is manageable so far.  If only it lasts - the first pill was good for 3 or 4 days before it got bad - hoping this one does better.

AM
Front Squats - 40K x 3 x 5
Dumbbell Bench Press - 45# x 8 x 3
Dumbbell Curls - 25# x 8 x 2
40 degree climbing chest pulls - BW x 5 x 3
One Arm Overhead KB carries - 12K x one lap around house

Started a new drug for my Trigeminal neuralgia - am hoping for the best - time will tell.  Today's workout felt pretty good - still looks like something a little girl would do but better than it has been for a while now.

Had a 10:15 doctors appointment
Worked out before I went - just ARC on the climbing wall for 30 minutes - with a 1000m row on the rower (5:00 minutes) as a warmup.  A few reverse wrist curls etc to bring out the veins in my forearms so there could get blood easier.  I have a new (different) drug to try - hopefully it works on the face pain but has fewer side effects than the current one.

AM
PVC
Overhead Press - 45 x 8 x 3
Dead Lift - 45 x 8 x 3
Dumbbell Curls - 20 - 25# x 8 x 3
Squat on Toes - BW x 10 x 2
Calf Raises - BW x 8 x 3

8-6-17
Feeling "not so bad" today.  Not great but improved.
Concept 2 on #4 - 500 meters at 2:24
Concept 2 on #4 - 500 meters at 2:02  Max HR 118
DB Curls - 20# x 10- x 2
DB Bench Press - 35# x 15
Squats on Toes - BW x 10 x2
Levering - easy all directions

8-5-17
1/2 pill last night and this morning
Sick last few days
Concept 2 on #4 - 500m in 2:57
Concept 2 on #4 - 500m in 2:17
ARC - 20 minutes - both sides of my garage wall
Having the"greasy sweats" but feel better than the last few days
Fell like doing more but will stop for now - I need on the recovery I can get

8-4-17
Too messed up to even get to the gym - which is maybe 15' from the house.  I'm supposed to go climbing this weekend but that ain't a gonna happen - I staggered and about fell down just going to get my supper in the kitchen.  I think the drug has me "poisoned" for lack of a better term,  I'm trying to just make it to Tuesday and see what the doc says about all this.  I guess it is better than the horrible pain I was in but - well - it's not all that much better.

8-3-17
Sick!  Like a fever - shakes - sick stomach feeling - headache (sinus I guess) - just sick.  This is not the face pain or medication sick this is a sick sick kind of thing.  I did get a lot of sleep though - 8 hours last night and another 8 or 10 on and off today.  Went to the climbing wall - did no more than maybe 10 or 12 routes and laid down on the floor and went to sleep - totally exhausted - had trouble getting up off the floor after waking up - I'm really looking forward to feeling better for a change.  Calling Dr House :)

8-2-17
AM
Pretty much FUBARed as to a work out.  I went back onto a full pill twice a day starting yesterday to see what effect it would have on my nose pain.  Unfortunately it didn't help much but it  did bring back all the side effects big time.  Loss of balance - sleepy - twitchy or jerky - but only the smallest help with the pain level.  A big "crap" - things were going so well there for a while.  Pain isn't as bad as it was but it ain't great either. 

Did a bunch of stretching and floor work - figured if I was already on or near the floor I couldn't fall very far.

8-1-17
2 PM
Dex Balls - Reverse Wrist curls - ISG
ARC - Easy side 10 minute warm up
Hang Board - made most things harder today - fingers now ache like the devil
Block Weights
Push Ups - 20 reps
Calves and feet - stretch and strenghten
Still beat up from the weekend - it's going to take a while to come back from 7 months of the face pain being like it was (and still is somewhat)

7-30-17
Just got home for Red River Gorge climbing.  Had a great 2 days of climbing and hiking.  I didn't do anything special but I did get to watch Mattheis do an 11 c or d - that was pretty awesome!

7-27-17
AM Stiff and sore today
Concept 2 on #4 - 1000 meters at 2:26 - nice and smooth
 Floor work and stretching
Jump Squats - just body weight x 25 x 3 sets

Full squats on toes - 10 x 3

Calves and feet Stretches
Negative one leg squats to bench - starting to work on doing pistols again - haven't done one since the last knee surgery - knees not too happy with these
Sit in bottom of pistol holding onto rings
***41" Bar Jump*** 70 x 70 item
*** Full Back Lever*** 70 x 70 item
Rec Center Climbing Wall tonight - it was HangBoard day but skipping because of climbing this weekend

·     Some commonly used terms you will find in my training log.

          PVC – these are breathing exercises (movements) done with a piece of PVC pipe

·       ISG – Ivanko Super Grippers

·       ARC - Aerobic, Respiration, and Capillarity.  This is where you get on and stay on a climbing wall for extended lengths of time without stopping with the goal of increasing local endurance in the climbing muscles or fingers, forearms, and toes.

·       KB = Kettle Bell

·       Hang Board is a device used to increase finger strength for climbing.  A “board” with various holds on which you “hang” with weight either added or subtracted from body weight.

·       40 degree chest pulls – this is a board at a 40 degree angle with climbing holds on it – I can either do simple pulls like inverted rows – or actually climb up and down it

·       Block Weights – are one end of a dumb bell lifted by pinching the sides

·       Leverage Squat machine – a design of my own for doing squats that is easier on my lower back.  It does have a mechanical advantage – the weight on my shoulders is less than the weight listed

·        

7-26-17
AM
Bike Trainer - 20 minutes
Dexterity Balls - Reverse Wrist Curls - ISG
Push Ups - 30
Finger and Forearm stretches
Squats on Toes - 25 - Knees a little ouchy at the bottom
Planned Deload Day - feeling pretty good really

7-25-17
AM
Concept 2 on #4 - 500m at 2:13 - 16 spm
Concept 2 on #4 - 500m at 1:55 - 21 spm
Jump Squats - 45# x 25 reps
One Arm KB Carry - 16K KB x one lap around house L&R
Hanging L Sit Leg Spreads - 50 reps
Band Triceps - Light Band x 20
Reverse Bending - 3 60d nails - no rest between

Meds seem to be holding OK - a twinge now and then around the time for the next pill but pretty good overall.  Still having a few side effects but they seem better every day.

7-24-17
AM
PVC Breathing Exercises
ARC on my climbing wall here at home - 15 minutes
Hang Board - 2 sets all the way through today - I now have all the loads and deload weights figured out - so workouts will start being hard now
Block Weights - 25# Hex x 10 - 35# Hex x 10 - 40# York x 3 Right - none left
40 degree uneven chest pulls - 10 reps each way
Curls - 45# as fast as possible - 25 reps
Some forearm and finger stretching and some whole body stretching
Done

Medicine side effects seem better today.  A few twinges of pain but no problem really.

7-23-17
AM
Dexterity Balls -  Reverse Wrist Curls - ISG
Concept 2 on #3 - 500m at 2:08 - Max HR 114 - 17 spm
Concept 2 on #3 - 500m at 1:52 - Max HR 124 - 23 spm
Overhead Press - 45# x 25 reps as fast as possible - 2 sets
Bent Over Rows -  45# x 25 reps as fast as possible - 2 sets
Calf Stretches
Band Triceps - Light band x 15
Sit ups - feet anchored - as many as possible in 60 seconds - I got 54 - first time in years I didn't break 60 - I felt strong and didn't tire - I just could not move very fast - even at the beginning - the medicine maybe? - I'll ask the doc about that

7-22-17
AM - I went to 1/2 pill starting last night (and again this morning).  Zero pain still!!!  Not as Dizzy but still shaky and pretty drowsy still (biggest problem).
Bike Trainer - 30 minutes
Jump Squats - 45# x 2 sets of 25
Glute ham Raises - 8 reps
Hanging L Sit Leg Spreads - 20 reps slow motion - hard :)
Calf and forearm/finger stretching - very shaky still during forearm stretches - twitching a lot

Light days

7 - 21 - 17
AM - a little dizzy and a touch "shaky" I guess describes it - side effect of the drug maybe?
No Face Pain but a slight headache - forgot allergy pill this morning - no biggie
Concept 2 on #4 - 500 meters at 2:12 pace and 15 strokes per min
Concept 2 on #4 - 500 meters at1:56 pace and 19 strokes per min
ARC on my climbing wall here at home - easy side only
Hangboard routine
Block Weights - 25 - 35# Hexes x 7  40# York x no lifts either hand today - sissy hands :)
40 degree chest pulls - uneven hands x 9 each hand on top
Curls - 45# as fast as possible - 25 reps x 1 set

7-20-17 Body weight 194#
Not so dizzy this morning - still a little bit though.  NO PAIN - what a feeling!
AM
PVC Breathing exercises - this included some overhead squats as a warm up for
Cambered Bar Squats - 120 -210 -300# x 1  1.55x body weight - goal reached
Leverage Squat Machine - 135-180-225-315-405#  2.09 x body weight - goal reached
Both done to parallel or just below - a little low back ouch on the cambered bar - pretty easy on the leverage squat - could have gone higher
So 2 down on the list. I think I'll make Thursdays my test day for these as I will be climbing in the evening at the Rec Center.  Just try one or two each time and see how things go.  I feel SO much better today without the face pain. 

With my primary goal now changed to rock climbing I have lowered my expectations for my lifts.  The training to climb is not like training to lift.  I’m 3 days pain free now and hopeful it continues as it has really put a hurting on all my training.  I will begin testing on these lifts to see where I am currently.  But I am sure I am way down from a year ago.  I realize the training I have been doing for climbing is not going to give the same numbers but I think these percentages of bodyweight numbers should be reasonable even with the change in focus.  It’s going to take some time to get back where I want to be – the face pain had me really struggling to do even the easiest of workouts. Bodyweight hovers around 190# to 194#.

Exercise	Goal Weight	Where I am now
Squat - Cambered Bar	1.5 x BW	Done 300#
Front Squat	1x BW
Leverage Squat	2 x BW	Done 400#
Strict Press	.70 x BW
Push Press	.85 x BW
One Arm Press	72# KB
One Arm Push Press	85# DB
Squat Snatch	60K
Squat Clean	80K
Push Ups	30 reps
Dumbell Bench Press	50# x 20
Chin Ups - neutral grip	15 reps
Front Lever	3 breaths
Back Lever	3 breaths
Invert to low L Sit & return	10 reps
EZ Bar Curls - fairly strict	125#
Dumbell One Arm Curl	60#
Ab Wheel on knees	100 Reps
Ab Wheel on feet	5 reps
Hanging L Sit leg spreads	100 reps
Wrist Curls	175# for one
Wrist Curls	135# x 20
Concept 2 Row - 500 meters	1:40 pace
Concept 2 Row - 1000 meters	1:50 pace
Concept 2 Row - 2000 meters	2:00 pace
Top Rope on sight	5.11a
Top Rope - Projected	5.12a
Lead - Sport	5.10a
Lead - Trad	5.9
COC 2.5 R&L	1 Rep
Euro Pinch	216#
Sledge to Face	16# or 20#
Flask	200#