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Showing posts from March, 2017

Training Update - Week 5 (Mar 20 – Mar 26, 2017)

My palms and fingers were still recovering from the high volume of climbing last week. So, I reduced the number of climbs slightly. I still climbed 4 times this week. 
    I also gave a break on my running running only two times during the week. My calves were sore due to increasing mileage to 3 or 4 miles per run from 2 miles per run until week 3.
    Just like last week, I have re-started new barbell exercises like Snatches and Cleans. 

Monday

4 sets of:
- 250 meters Row
- 10 reps (Each hand) Dumbell Snatch (25lb)
- 10 Burpees


4 V0 routes
4 V1 routes
5 V2 routes
5 V3 routes
1 V4 route

Tuesday

4 Mile Outdoor Run


Wednesday

6 V0 routes
8 V1 routes
6 V2 routes
3 V3 routes


Thursday

3 Sets of:
5 reps Overhead Snatch (65 lbs)
5 reps Strict Pull-Ups
10 reps Box Jumps
10 reps Burpees

4 V0 routes
4 V1 routes
4 V2 routes
3 V3 routes

3 Mile Outdoor Run


Friday - Rest Day


Saturday

4 V0 routes
5 V1 routes
4 V2 routes
3 V3 routes

4 Sets of:250 meters Row
10 Clean (75 lbs)
10 KettleBell Swings (35lbs)
5 Pull Ups


Sunday - Rest …

Body Fat Percentage

Last year, I was following a heart rate based training program for a trail half marathon. I ran between 20-30 miles a week over 2-3 runs a week. My average run was 8 miles with my weekend run going to 12-15 miles.

    With heart rate training, I run in the range of 140-150 beats per minute. This is my aerobic range and the fat burning is most effective here.

   In August of last year, after about 2 months of training with this approach, I was at 11% body fat at 138 lbs. I have added back the pounds over the last 6 months after my heart rate based running stopped. Now, I am at 150 lbs at 20% body fat.

  I saw great results with heart rate training. I will give it a try for the next few months. Now, I have Fitbit Aria to track my body fat percentage at home. So, its easier to monitor the progress. I will share  any interesting data I find.

Training Update - Week 4 (Mar 13 – Mar 19, 2017)

I am sore from the workout this week. I did a lot of climbing again. On Thursday, I completed 27 climbs. My hands are beaten up with blisters. Using tape helped climbing with the blisters on Saturday.
  I ran a total of 11 miles this week. This is the most I have run in my minimal shoes. My calves are a little sore - But I am getting more comfortable running in these shoes.
 I am slowly adding exercises to my workout. I tried dead lifts after more than a year. So, I focussed on the form and used light weights. More barbell lifts to be added in upcoming weeks

Monday

4 V0 routes
5 V1 routes
5 V2 routes
6 V3 routes

Tuesday

4 Mile Outdoor Run


Wednesday

3 Mile Outdoor Run
4 sets of:
- 10 reps Kettle Bell Swings (35 lb)
- 10 reps Push-Ups
- 10 reps Goblet Squat (35 lb)
- 10 reps Burpees
4 sets of: - 250 meters Row - 1 minute Plank
Thursday

7 V0 routes
8 V1 routes
6 V2 routes
5 V3 routes
1 V4 route


Friday - Rest Day


Saturday

6 V0 routes
8 V1 routes
8 V2 routes
3 V3 routes

250 meters Row
10 Dead Lift (9…

Training Update - Week 3 (Mar 6 – Mar 12, 2017)

Carrying on from previous week, I did more climbing. On Saturday, I climbed a total of 20 routes. That was exhausting.
    I also added couple of runs during the week and few other workouts. My high intensity routine and running feels off. I have not been very consistent with those over the last 6 months. I will start adding more exercises and increase training intensity as I get more comfortable.

Monday

3 V0 routes
3 V1 routes
3 V2 routes
5 V3 routes

Tuesday

Warm-up:
250 meters Row
2 Mile run on treadmill

3 sets of:
- 250 meters Row
- 15 reps Kettle Bell Swings (35 lb)
- 5 reps Strict Pull-Ups
- 10 reps Push-Ups


Wednesday

4 V0 routes
4 V1 routes
3 V2 routes
1 V3 routes


Thursday

4 V0 routes
4 V1 routes
3 V2 routes
3 V3 routes

250 meters Row
2 Mile run on treadmill


2 sets of:
- 10 reps Kettle Bell Swings (35 lb)
- 10 reps Kipping Pull-Ups
- 10 reps Goblet Squat (35 lb)
- 10 reps Burpees

Friday - Rest Day


Saturday

4 V0 routes
5 V1 routes
6 V2 route
5 V3 routes

Sunday - Rest Day


        As…

Training Update - Week 2 (Feb 27 – Mar 5, 2017)

Unfortunately, my training got interrupted after week-1 due to an emergency. In any case, I am back to my routine and hope to catch up on the lost time.

Here is the workout for this week -

Monday - Rest day

Tuesday

4 V0 routes
4 V1 routes
4 V2 route
2 V3 routes


Wednesday

4 V0 routes
4 V1 routes
3 V2 routes
1 V3 routes


Thursday

4 V0 routes
4 V1 routes
4 V2 routes
4 V3 routes


Friday - Rest day


Saturday - Rest day


Sunday
3 V0 routes
3 V1 routes
3 V2 routes
3 V3 routes
1 V4 routes

        I completed my first ever V4 climb on Sunday. Apart from bouldering, I did not do any other workout this week. I will start incorporating them next week.

        You can read about bouldering V-scale here

        As always, suggestions are welcome!