Alright, here we go. Today's workout:

Warmup, 3 sets of 5 w/45lb bar
* Overhead squat
* Squat
* Good morning
* Lunge
* Romanian deadlift
* Bent-over row

Workout, alternating sets
* Neutral-grip incline press, 1 set of 6 @ 40lb dumbbells, 2 sets of 8 @ 35lbs, 1 set of 7
* Chin-Up, 2 sets of 2, 1 set of 1
* Bent-arm lateral raise & rotation, 20lb dumbbells, 1 set of 8, 1 set of 5
* Swiss ball side flexion, 3 sets of 8

Well, I was finally able to edit together some video from the Half Dome hike. My biggest regret is that I wasn't able to shoot more video, but what can you do when you're doing both still & video and are under time constraints. Not being able to switch off the video camera also meant that I have no video of myself.

For about a year now, I've joked around with my pastor about how we should do something for the church that parodies 24. One idea I had was a t-shirt with the 24 logo on the front, and a scripture reference on the back that's something with verse 24. I still haven't found a decent enough verse for that. Anyway, on the way up I told him that I finally figured out what we'd do, and this hike was it.

So here it is, 24: Half Dome. Enjoy.

Cardio Day(TM)! Running & sprints:

14 min run to park
12 15-second sprints, 60 seconds rest between each
17 min run to complete loop to work

It's a bit warm.

Today's workout was tough getting started for some reason. Maybe it was the fact that this is the first time I did squats with weights on since Half Dome. Oh, speaking of Half Dome, there's an article in the Modesto Bee that's about someone falling to his death off the Half Dome cables on Saturday. That's three days after I left, apparently the cables were as busy or busier than they've ever been. The guy lost his footing, meaning he wasn't standing on a 2x4, and just went tumbling.

Alright. The workout:

Warmup, 30 seconds of each in a circuit, 3 sets
* Jumping jack
* Split jack
* Prisoner squat
* Alternating lunge
* Mountain climber

Workout, alternating sets
* Elevated Heels High-Bar Squat, 125lbs, 4 sets of 8
* Swiss Ball Weighted Back Extension, 25lbs, 4 sets of 8
* Wide-Grip Barbell Curl, 60lbs on bar, 3 sets of 8
* Incline Dumbbell Triceps Extension, 30lb dumbbells, 1 set of 8, 1 set of 3