Yesterday’s workout….
This is a funny month for me, I just got back from Montreal last weekend (Kinetik music festival) and will be leaving for Germany the 28th (Wave Gotik Treffen music festival) so between the two trips I have to make sure I don’t catch any colds, etc. etc. Thankfully I haven’t been slacking off at all before this strange vacation period… Here’s yesterday’s "back at it" more maintenance style workout - nothing done to failure, but intense enough to wake everything up, thats for sure. Weights given are in kilos (8K=17.6lbs, 12K=26.4lbs, 16K=35.2lbs, 20K=44lbs, 24K=52.8lbs)
Chin ups (strict dead hang) 3 sets of 10 (I can do more, but….)
SeeSaw kettlebell presses 2×16K kettlebells 3 sets of 8/per side
Floor Chest Presses 2×16K kettlebells 3 sets of 12
Bottoms up cleans 12k 2 sets of 10/side, 1 set of practice bottoms up presses also 12k
Renegade Rows w/ pushup between rows (pushup from kb handles, lift right, lift left = 1 rep) 2×20k 3 sets of 5
Weird Pavel/AndreaDuKane "powerbreathing crunches" 8 center, 6 each side, 2 sets of 30 "Russian twists" with 8k (the results from doing these sorts of things alternated with doing 3 sets of 50 situps on odd days caused my very very drunk friend at the Kinetik festival to keep rubbing my tummy and excitingly telling others to try it - it was strange… if you like people to do that to you, perhaps you might start doing these exercises?)
Shrugs (because I like my upper trapezius and neck thats slightly too big for certain t-shirts… now where’s my Riddick goggles???) 2×24K kettlebells 3 sets of 15 (I know that’s uncharacteristically high rep, but they’re too easy to do fewer… and I’m NOT about to lug a heaver pair of anything up to the 3rd floor just for 3 sets of freaking shrugs… )
Hope to post the lower half version of this workout tomorrow! :)
