Catching up and such

I've been feeling completely unmotivated of late. I'm not sure what's bugging me, but a good chunk of it is the tweaked back I managed to sustain last time I brought out the kettlebell to play. Say it with me now: "Kettlebell Safety: it's all your fault". Yeah, I'm that guy.

So other than trying to nurse my back back into fighting shape, what have I been up to? Well, last week I cycled a measly 48.8 miles. My previous week was almost 70, and I'm not really in much better shape this week so far, but the weather coupled with my desire to sleep in a bit more has meant I haven't gotten out for a long ride in the morning in almost 2 weeks. Kelly pointed out that if I look at my FB wall tweets that I've been saying the same things at the same time of day, for months... why this obsession with getting fit? Well in the fall I'll be teaching Self Defense, Advanced Self Defense and Cardio Kickboxing two nights a week at Wells with Shishou (only this time, it's for money!)...so I'd like to actually look like I'm in shape to be teaching these things instead of just being fit enough to teach these things... if that makes any sense.

So how am I going to go about it? Well, I tried the Warrior Diet, and didn't like it (though I did loose 6 lbs last week doing so...but not in a manner I'd call healthy). Last year I did cycling and class to loose fat, this year I'm doing the same but trying to add in the weights has been a challenge (and almost made me not want to do either). Weight loss is just about 80% diet, 15% exercise, and 5% genetics. I'm not particularly blessed in those 5%, and I have motivation issues in the 80%. I love exercise, but have a hard time working it in sometimes. I'll figure it out I guess.

Weekend Spew: 2009-06-13 through 15

Saturday

Cycling

7.06 miles

In preparation for Kelly's bike tour, we did a fairly short day, then a bit of running around.

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Sunday

Cycling

3.3 miles

I was lazy, and feeling it. Only biked up to CTB for breakfast with Kelly, then home.

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Monday

Cycling

17.25 miles

Chances of thunderstorms tonight, but I'm gonna make a run up to my favorite bike shop for a few things, and quite possibly one of the evilest hills in our area... the dreaded "Mount UnPleasant". Nearly 300 feet of elevation gain in less than a mile. Kelly did it on her bike a few weeks back, and now it's my turn... details later. If I do the right loop before-hand, I'll hit 1000 miles on my way up there, so I may treat myself to a few supplies that I've been needing/wanting (new backup gloves, maybe a wool jersey, likely a new pair of cycling shoes (depending on the price))

Update: Yes, I passed 1000 miles, though I couldn't for the life of me push up that bloody freaking hill. Wound up pushing from about 1/3 of the way up, when my speed was a whopping 2mph. Pushing it by hand on foot: 4mph. Still took almost 15 minutes to get up there. Only really bought the seat bag & tire levers. Still, it was a nice reward for the climb.

Lifting/KB/BodyWeight Workouts

Needed to get in my Warrior Workout this morning, so what the hell, gotta hit that iron!

• Pry the Pump x 5
• Halos x 20 — triceps were screaming for mercy at the end
• Swings x 30 x 2
• Getups x 3 x 2 (3 each arm)

Thursday & Friday: 2009-06-11 to 2009-06-12

Friday

Cycling

A threatening storm scrapped my long ride plans this morning. It arrived in the form of incredibly dense fog. Even with a quick stop to put on my lights, I was still in the office in under 13 minutes.

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Thursday

Cycling

9 miles

Weather put a damper on any long ride, but I did get a chance to bike up to CTB for lunch, so that added almost a whole trip home

Karate

Arrived late

• Hein Sandan x 2
• Sparring Drills
• Sparring "Getting hit" practice with Shishou & John

Sword

People are SLACKING!!! Wound up talking about our sword chartered school program & and beginning to talk about the Wells gig for the fall (more on that in another post, once it's official).

Gungfu

• Form #1 practice x 3
• CKFu Greeting practice x 60
• Form #1 x 5

Taiji/Qigong

Took pictures of the Wudang form, and talked more about the Wells gig.

Wednesday: 2009-06-10

Cycling

6.78 miles

Feeling completely warn out this morning, despite having gotten over 7 hours of sleep. Not sure what's going on... I've noticed that my weight has been creeping back up again, though all my clothes are still loose. My guess is that the Kettlebell routine is packing on some extra muscle — though it could also just be the fact that I've been eating like a duck the last week or so.

Not sure if I should take a day off from the Kettlebells, or if I should just power through it and hope that I'll be feeling better later in the day/week. Either that or try some Qigong later tonight if I'm still feeling like crud on a plinth.

Tuesday: 2009-06-09

Cycling

6 miles

Gonna be a short mileage day today, since they're predicting thunderstorms, hail and possibly a tornado for today... Whee!!!

Lifting/KB/BodyWeight Workouts

It was really muggy downstairs this morning, and I found my feet slippery a bit while trying to do getups (which is why there are only 2 listed). Decided to make up for it with an extra set of swings.

• Pry the Pump x 5
• Halos x 10 x 2
• Swings x 25 x 2
• Getups x 2 x 1

Karate

• Rolls and Falls to warm up
• White Belt Kata x 9
• 4 Point Drill #1 x 4
• Empty hand timing sparring 30-sec rounds x 7

Sword

I don't know what's up with our regular sword folks: they're a bunch of slackers lately!

• Wudang 5 Element Cascade Form x 25

Gungfu

• Various elbow strikes
• Some elbow strike applications

Taiji/Qigong

Called it "a night" after Gungfu: very beat after the Wudang form so many times!

Monday: 2009-06-08

Cycling

25.33

Gonna be a big mileage day today: took a new really long way in that was about 7 miles longer than my normal "long way" in, making that part of the commute about 22 miles. We'll see how much today winds up being, but I'm already at more than half of my complete ride distance for last week (stupid weather and bike breaking...). Excuse me, but I've got to go hooverize the cafe downstairs...

Sunday: 2009-06-07

Cycling

3.22 miles

Really short day today because the weather's been threatening all day. Went up to CTB for Bagel and Lox, Yogurt Parfait and a double espresso.

Lifting/KB/BodyWeight Workouts

Watching the Red Sox, and felt lazy, so what the hell, decided to lift that iron ball!

• Pry the Pump x 10
• Halos x 15 each side
• Getups x 5 each side
• Swings x 25

Feeling really pumped afterwards. Chest, shoulders and back are feeling good. I notice that my left forearm gets a little sore holding the Kettlebell against it. I've also noticed that my pecs and biceps stay really pumped out, though harder. I haven't lost any weight on the scale, but even now with 1 full week of Kettlebell work, I'm up to being able to do 4 or 5 Getups when a week ago, I couldn't do one. I can still do plenty of swings, and I'm feeling stronger and more connected. I didn't get this from free weights, and the fact that I can seemingly do this every day if I keep the reps low, though not sure how well that would really do for me... If I start in on the RKC Minimum, I'll be going full bore 5-6 days per week. I'm looking forward to it :)

Saturday: 2009-06-06

Cycling

6.5 miles

Kelly and I marveled at how once upon a time it was all either of us could do to get in 6 miles. Now it feels like I can't even count those as days being on the bike. One of these days, I want to be able to do PBP, I'm just not sure when... I kinda doubt I'll be ready to do it either monetarily or ability wise for the next round... though maybe for 2016? I wonder if 9 years will be enough time to train my body and mind to be able to take a 1200km of punishment...?

There may be another ride later on this afternoon... we'll see

Lifting/KB/BodyWeight Workouts

While Kelly was off visiting a friend, I rode my bike home. Got here, saw that it was beautiful outside, but wanted to do some lifting... that sounds like a job for a Kettlebell! 20 minutes of the following:

• Pry the Pump x 8
• Halos x 25 — I zoned out while counting... I wonder if that's a good sign?
• KB Deadlifts x 10 — just because I felt like it and I was outside
• Getups x 2 each side — would have done more, but I was starting to get itchy from laying on the ground and getting up while sweating so much
• Swings x 20 — itching was getting worse, so called it here in favor of a a quick shower

Friday: 2009-06-05

Cycling

18 miles

Went the long way this morning, so today's going to be at least a 17 mile day. Felt great to be on the bike, though I probably should have warn my long pants instead of my cycling shorts. It was only 43 F° when I left the house (at least I had on my thermal UnderArmour). Did the first loop in my best time this year so far: 59 minutes and change. Average speed of just over 14mph. I think The Kettlebell workouts and lifting are starting to really help!

Thusday 2009-06-04

Cycling

No ride either yesterday or today since I had to take the car back and forth to the shop, but I'll be able to get some quality miles tomorrow, Saturday and Sunday (or at least, such is the plan!)...

Lifting/KB/BodyWeight Workouts

I think I'm done with the break-in plan at this point, and ready to start the RKC Minimum until I'm able to get good and smoked with the workout. Today, I felt really good afterwords, and this only took about 25 minutes:

• Pumps x 10 with 4 twists at the bottom
• Halos x 10 each direction
• Face the Wall Squat x 5 (just to warm up the knees)
• Getups x 3 each side — would have done more, but wanted to move on
• Double arm KB Swings x 40

Felt really energized after I was done.

Karate

Fairly full class last night, nice and sweaty! Some of the kids were being rambunctious before class started, and I was glad to hear "push-ups: until I say stop" come from Shishou's mouth. Some kids just need to learn discipline.

• 20 Push ups, 10 Jumping Jacks, 40 squat-thrusts
• Rolls and Falls for warm-ups
• Two Point Drill: Middle Punch, I/O Block
• Sparring Drills: 1-2 Punch x 30 each hand
• Sparring Drills: Kick-Downblock

Sword

More slackers!

More work on the Wudang form.

Gungfu

The two kids in our Gungfu class weren't in today because of school work, so it was just me and Jeff. We finished all of his requirements for White Sash, so that was class...

I can't remember everything that we did, but I do remember that I was dripping at the end of class... Oh! We did some of my requirements too! That's right. I always forget when we work on my stuff, since it's been so long since I've had to really learn something new in class: it's been constant refinement (when it's not QinNa) for the last two years. Good to really get a sweat going!

Taiji/Qigong

Finally finished documenting the Wudang form. Actually got up and practiced the whole thing a few times!

Tuesday: 2009-06-02

Cycling

9.53 miles

Was planning on taking a nice long ride this morning. Too bad the weather decided not to cooperate. Later on in the season, I probably would have went anyway, but it's only the first week of June, and I'm already perfectly capable of going all the way around the lake. Just working on dropping poundage from the gutage.

Karate

New protocol for warm-ups today: no stretching for Karate Kids, now push-ups, jumping Jacks, and a little jumping around to get the blood moving. We'll see how much that helps the kids focus.

• 1pt drills: Middle and Upper Lunge punch x 50 reps
• Sweeps: inside/outside catching kick x 10 reps
• Rolls and falls
• Roll and GTFODW (Get the %#$@ OttaDaWay!)

Sword

no sword folks again, so we started re-transcribing the Wudang Mountain form again.

Gungfu

Only other person to show up was the other adult in the class, so we spent the time working on the first two Jann Dou Gungfu forms

• Jann Dou Gungfu Form #1 x 8
• Jann Dou Gungfu Form #2 (first half) x 8

Taiji/Qigong

Continued to transcribe and work on the first half of the Wudang Cascasde Fist form.

Monday: 2009-06-01

Cycling

Very light day: 6.5 miles

It was really cold this morning... well colder than it's been in a while anyway. I was riding with a -20 F° wind chill only, what, 5 months ago now, but that doesn't mean that it didn't still feel cold.

Gonna try to get in about 15-20 miles tomorrow. I'll try to get up early to get in my usual Morning Training ride, followed by a trip up to my tailor's shop to pick up my Karate Gis before heading back to my office for a typical Tuesday. According to my planned route, I may even be able to get in two or three really nice climbs over the 18 miles that will be the out my route, to the tailor shoppe, then direct to campus. Should be a hoot!

Lifting/KB/BodyWeight Workouts

20 minutes:

• Halos: 6 each direction
• Pumps: 5 with 10 rotations each
• Swings: 20
• Getups: 1 each side

Weekend Spew catchup 2009-05-29 through 31

Sunday

Finally got my shifter fixed by the end of the day! Yay!

Weights/Kettlebell/Bodyweight

A friend of mine asked for some help developing a workout routine for her, using only body weight. I showed her a few moves and basically designed a short-protocol plank workout alternating days with ab-crunches. She also gets Hindus & wall-walking every day to fix her back pain. So I got to show her a move or two, but nothing worth recording.

Saturday

Lifting/KB/BodyWeight Workouts

Before I left for the dojo, I did a few halos, and couple of swings. Didn't want to over-exert myself, since I knew what was coming:

We started a new protocol at the Dojo this week: a 12-Day protocol to increase mass in the arms. Since I'm also doing Kettlebell work, I'll probably only hit this protocol a few times in the next month.

Official Jake Weigh-in: 216 lbs. — 28.0 % bf

45 minutes:

• straight bar BB Bicep curl: 75lbs x 4 & 80lbs x 4
• close grip bench press: 110lbs x 8 & 120lbs x 7
• seated wrist curls: 90lbs x 5 & 100lbs x 1
• behind back wrist curls: 70lbs x 4 & 80lbs x 12
• BB Squat: 110lbs x 10 x 3
• BB Calve Raise: 115lbs x 10 x 3
• DB Bent-over Lat/Trap Raise: 25lbs x 11 x 3
• BB Shrug: 115lbs x 10 x 3
• Feet on bench crunch: 20 x 3
• Oblique Crunches: 20 x 3
• Knee-Up V's: 20 x 3

Aggregate Lift: 15,155.0 lbs

Friday

Cycling

7 miles

The cable running into my Brifter snapped on my way back to my office from lunch, which dropped me from my comfortable 34x27 into a suicidal/knee wrecking 34x12 for the half mile climb back to my office. This made the ride home rather challenging. I could still break with the brifter, but there was no way to do anything about it. I have since learned that it's wise to carry a zip tie (and a piece of Tyvek), to place around the derailleur or other broken part, in the event of a mechanical failure on an unsupported ride. Yo Joe!

Couldn't get it fixed until Sunday, so no riding this weekend for me.

Weights/Kettlebell

My 1 pood Kettlebell arrived! Got a chance to try a get-up (didn't manage to quite do it all the way), a few swings and a few halos. Nothing really serious, since I hadn't reviewed the proper form in quite a while.