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.