Fitness notes...

Friday, 2011.9.30
96kg, 40 min.

Gut wrench:
Lateral twist: 20/20, 20/20 @ 20kg
Drawing water: 20/20, 20/20 @ 20kg
Squat-press: 20/20, 20/20 @ 20kg
Grapple: 20/20, 20/20 @ 20kg

Mace:
Chop: 20/20, 30/30 @ 10kg
Tricep extension: 12/12, 20/20 @ 10kg

Overhead "off-kilter" squat: 10/10, 15/15 @ 20kg
[Used the gut wrench as the bar, and since the weights are on the head of the bar, each sub-set of squats is off-kilter towards the weighted head. Good for the core and traps.]

Standing 2" db press: 10/10, 12/12 @ 20kg

Barrel pushup: 30, 35

+++

I was exhausted and hot after this workout, but I'm glad I did it.

*****************

Saturday, 2011.10.1
96kg, 30 min.

Jogging: 5 min., 2 min., 2 min., 2 min., 2 min., 3 min.
[Warmup, then 2 min. after rows and ab wheels and then a short rest before sling pullups, and a then final loop.]

Underhand 2" bar bent-over row: 12, 12, 15 @ 50kg+

Ab wheel: 18, 20, 22

Sling pullup-leg lifts: 9, 9, 9

+ + +

My wife was right: I'm glad I opted to do this workout instead of just vegging.