Bench press
95 x 10
135 x 10
140 x 10
145 x 10
150 x 10
Super-set with T-bar rows

One-arm dumbbell press
100 x 8
115 x 8
125 x 2, 5 (lost balance so picked it up and went back at it), 8
Super-set with dumbbell rows (no straps)

Bench press
150 x 8, 10
Super-set with T-bar rows

Tricep pressdowns, curls, facepulls

Bench press is coming along! Also feeling better emotionally today, though still blue.

Next month my account freeze for kickboxing ends. I feel ready.

This is for yesterday. Went on a fasted walk for 50 minutes in the morning. Later on a 45-minute jog through downtown and back to take my mind off something I'm going through (bad breakup again today). Going to ramp up the cardio now to no less than twice a week with a fasted walk on my off-day.

I've gotten in some good cardio this week. First was a metal show on Saturday for my birthday. It was a big milestone for me to get in the moshpit again, although I did protect my arm a bit and favor my left side for defense against windmilling idiots. On Monday I did hill sprints and a jog afterwards, and Wednesday I went on a 47-minute jog to the high school track and back.

Worked up to overhead pressing 105x10 for a couple of sets last night and then did the usual overhead workout with dumbbells.

SSB squats
335 x 5
380 x 3
423 x 1
330 x 7, 7, 8

Swiss ball leg curls, reverse crunches

Bench press
95 x 10
135 x 10, 12, 12, 15
Super-set with 100 lb T-bar rows

Hinge bench press
90 x 10, 10
115 x 10
120 x 10, 10, 8
Super-set with dumbbell rows up to 125 x 10 (no straps this week - I misplaced them and while looking I thought this is actually a good thing because I could train my grip)

It is my birthday.

SSB squats
310 x 3
350 x 3
400 x 3
300 x 8, 8, 9

Hise shrugs
300 x 20, 20

Good mornings
150 x 2 x 10

Reverse crunches

Going out to a nice German restaurant soon, a birthday tradition.

Overhead press
Up to 65 x 10
Felt a small twinge in my right arm so I stopped.

Seated overhead dumbbell press
80 x 8, 8

Landmine press
100 x 10, 10, 10, 10

Eccentric tricep pressdowns with right arm
30

Tried doing a set of eccentric skullcrushers. I can bang out reps with the 50 lb dumbbell but it's too heavy for slow lifting at the end of a workout. Might pick up a pair of 40s sometime.

SSB box squats
240 x 5
290 x 5
310 x 5, 5, 5

Good mornings
200 x 2 x 8

RKC planks
3 x 30 second

No knee pain today.

Did two sets of lunges with 150 before I called it off. Left knee is hurt on the first rep when I'd go down on the right leg. Using it as support did it somehow. Hurt much worse on the third set so I stopped. No limp when I walk. I should be fine.

Yesterday I worked up pressing overhead 105x8 with a barbell and did seated dumbbell presses in the left arm with 80 x 8-10.

SSB squats
290 x 5
330 x 5
380 x 5
This was a small victory. 330 felt really heavy and my right knee was hurting a little. I knew I was feeling distracted and needed to channel my mind into exploding up, and 380 was there despite also feeling heavier than I would expect.

Timed walkout and hold
420 x 20 seconds

SSB squats
390 x 3 x 8

Good mornings
150 x 2 x 8

Deload

Bench press
95 x 10
135 x 10, 10, 10, 10, 10
Super-set with rows
Went up to 90x11 on T-bar rows. Doing this pair of exercises almost made me feel like nothing had happened to my arm.

One-arm hinged bench press
90 x 2 x 10
115 x 10, 10, 10
Super-set with rows up to 125x10