Yesterday and todays workout

Yesterday was a TUT workout. Time under tension for those unfamiliar with the abbreviation. That being said it can be done in 3 second positive negatives or a variance. I always employ 5 second negative and a 2 to 3 second positive. The science backing TUT workouts almost negates oly lifting, yet adding the two together to a program may be very beneficial to some.

As most of you know I am now running the cafe at www.momentumlclimbing.com Climbing and the conditioning for it is new to me. I have been specializing in fighters and athletes diets for close to a decade now, however climbers and TUT on the wall, presents a new challenge.

That being said metcon conditioning will be included as well. For the time being I believe it will follow a two metcon days a week, two climbing days a week, two TUT day and see how that works in the pertaining to improvement in climbing ability. Granted the curve will be on a steep curve due to being new to climbing as it is.


As for diet, as some may or may not know, I do Intermittent Fasting, most information ot be found on that is from www.performancemenu.com or www.robbwolfe.com who I consider a brilliant biochemist and a good friend in the community. Its a five hour window of eating etc. I won't post yesterdays diet as work made it way off track, but todays was a little more simple.



So. Yesterdays workout was quite simple. DB bench press with a neutral grip 6 sets of 6 with the cadence I described above. Then to hammer curls(yes folks we know I don't like curls and vanity exercises but I am experimenting to prevent climbing injuries etc) 4 sets of 6. We also have a Free Motion machine. http://www.freemotionfitness.com/webapp/wcs/stores/servlet/ProductDisplay?catalogId=10002&storeId=10001&productId=10465&langId=-1&parent_category_rn=10010&top_category=10009
I performed a version of standing DB rows, 15 reps each side, metcon failure was the goal and it worked well, the machine provides constant tension for a TUT workout and the stability needed only enhances what I was looking for. I then did a standing chest press completing the same amount of reps. Both exercises were 4 sets of 30.



Todays workout was new to me. I have yet to climb, and today was the first day. I had a beautiful friend of mine Debi, come with me as a partner is pretty much needed. I think we each did the wall three times. Let me say that my hands and forearms are sore. This will negate the need for any sort of grip training as it is indicative of climbing.


Diet is simple for the day. Pre and during workout I used the same as I do for lifting or metcon days. One serving of Cytomax by cytosport. I use the herbal version. I also add in two servings of BCAA 500 Powder from Optimum Nutrition. Having found pre and peri workout nutrition to me be of more importance or almost more than PWO has led me to trying this formula. Normally I use the product "Vendetta" but haven't used it for quite some time now. Also has four shots of espresso. Post workout today wasn't a shake, as I decided to go to lunch wit the pretty friend. So for lunch it was half of a seared ahi tuna roll, and a cobb salad with salmon, shrimp, avocado, egg, olives, and bleu cheese crumbles. Tried a wasabi dressing that was actually quite good. Now in a little while I will drink a Muscle Milk shake by cytosport as well. Dinner will be salmon and 3 cups of veggies along with 24 almonds.


I hope everyone had a great holiday weekend.