Bench press
Work up to 155 x 5

One-arm dumbbell press
100 x 8
115 x 8
125 x 9
Super-set with dumbbell rows of same weight x 8, finishing with bent-over barbell rows up to 155 x 8

Bench press
185 x 8
195 x 3 x 8
Super-set with Bent-over barbell rows up to 155 x 10

Stopped here. Worked overtime today and didn't want to have it get too late. May do some rear-delt work and curls tomorrow before Muay Thai. Didn't have time to go to class today due to the work day.

SSB squats
325 x 3
370 x 3
420 x 3

330 x 2 x 7
290 x 9

Swiss ball leg curl-ups
20

A couple of hours later I did the standard 3 sprints up Heart Attack Hill and a 10 minute-ish jog afterwards. Going to stretch after I shower, then bed. Muay Thai tomorrow.

No training to report on, but Fanime weekend (Saturday and Sunday for me) was a blast. Friend time did me well. As with Yaoicon, I went as Miyata Ichirou. Also as with Yaoicon, though more surprisingly at this larger event, zero people recognized me. Ate a lot of calories, especially on Saturday. I've enjoyed representing the Ippo faction thus far but next time I plan on having a full-fledged Guts from Berserk get-up.

Overhead press
Work up to 135 x 5
Super-set with pull-ups

Landmine press
90 x 8
125 x 8, 8
135 x 8
Superset with pull-ups

Overhead press
140 x 7, 7, 7, 8
Superset with pull-ups

Curls and rear-delt raises

Afterwards I oversaw a plumber and junk collection company to clear the backyard. Renovations are very therapeutic, like I'm changing the old house that my ex defiled. Intermittently eating a steak and some goat cheese/spinach ravioli as I supervise everything. Then Fanime tonight with George and his girlfriend and Azzy. I wanted to go as Kenahiro but wasn't satisfied with my costume options and since I already bought everything for Yaoicon I will be going as Miyata again.

One thing I find bad humor in yesterday I want to note: at one point, as I was trying to talk to my ex she pushed my face. It wasn't hard but it hurt because my septum and front gums still have pain from sparring last Friday. Tells me with the level some people go at I should invest in a facemask with a noseguard.

Family conflict is arising from this ordeal, stupidly. My sister blames me for my ex breaking in and I blame her for blaming me. We argued today and I'm just going to shun her now, and probably forever.

Anyway, while emotional hang-ups are there today was much better. Missed Muay Thai yesterday because of obvious reasons taking up my time but came in today even though I really didn't feel like it. Didn't sleep well, felt distracted mentally, and was tired, which was all the more reason to reject the call of weakness and train. Ended up having a good session. I've been doing stretches before leaving for class. Nothing extensive, just about 5 minutes of lying on my back against the wall and letting my legs spread open. I am noticing the change in my kicks, particularly my left. It's not everytime but there are moments where I kick high so easily with the technique falling into place it catches me by surprise. No longer feel like I have to force kicks up.

No mitts today. Partner would throw a kick that I checked, followed by a body kick I'd block, then repeat on other side. Then attacker and defender switch. Repeat.

Added in a counter. 3-2 for left side after the check and again after the body kick. 2-3 for right side. Repeat.

Then did 1 minute of heavy bag work followed by 1 minute of abs. Repeat for 10 minutes. Did planks, sit-ups, and leg raises. The math for that amount of exercises obviously doesn't add up so I'm not sure if we did longer striking rounds or it was just cut short, to be honest.

Finding it cathartic to write about what's bothering me and transitioning to training to finish off, the way it is in life. Boot out what gets in the way.

Craziest day of life, by far. Missed Muay Thai because I went to to talk to my ex. Was physically threatened and got Coke dumped on me. As I drove away she phoned me and asked me to come back so I did. Nobody answered the door. Was there for about 10 minutes. When I got home I found that she had broke into my family's house while I was away, threw shoes off the porch for the second time now, threw a tablet in the trash, and ripped up my sister's succulents. Just got back now from the grocery store at 10:53 pm.

I did box squats for 330x3 and walkouts with 470 before. Leg AND mental training!

Muay Thai yesterday evening. Small class, only three other people (and they were all related). Mondays seem to be like this, but in general I've noticed very few consistent trainees.

Warm-ups were changed up a bit. Immediately got on the bike and did a mile before doing the usual jogging, skipping, inchworms, etc. Got right into Thai pad work, with me starting out striking. Partner was the big guy from sparring (today on Tuesday my nose and front teeth still hurt from Friday). Began by throwing a 1, check the holder's kick, right kick. Eventually added a 2 after the 1 and then some other combos I don't remember. Left kick is much improved. It's still a little ugly but it's actually a kick now, and makes that satisfying snap on the pads. Before I was so tight I was feebly raising my left leg up to make any kind of contact with them. I've been doing stretches everyday that consist of going up against a wall, lying on my back with my legs in the air against the wall, and spreading them open. Good way to watch movies on my tablet and stretch at the same time.

We finished up with rounds on the heavy bag. One person at a time would work in with the coach holding Thai pads. I embarrassingly didn't know what a 6 was. Going to memorize all the numbers. Got smacked a few times for not having my guard high enough.

Afterwards the coach talked about how he tried to throw us off several times by changing things up from how we usually do things. I dug it. He recommended we watch clips of Mayweather in the gym training others.

I hope class size gets bigger.

Bench press
Work up to 185 x 5

One-arm dumbbell press
50 x 5
100 x 3
115 x 3
125 x 3
137 x 1 (failed second)
125 x 3
Had the bench resting on two patio pavers on one end to flatten it out and it made things wobbly. Struggling to keep the dumbbell handle balanced.

Bench press
185 x 8
195 x 8, 8

Most sets super-set with barbell rows of up to 155x8. First time doing this movement since the surgery.

Facepulls and curls

Went on a 20 minute walk after breakfast in the morning, did some stretches at work, and just now went on a 20 minute jog in the evening.

I've been running a free trial of UFC Fight Pass but I canceled my membership today before the billing period. Disappointed that the Live Event viewer only had the prelims, not the free FS1 event that aired yesterday. Wanted to see Maia's fight. PPV events also take too long to get uploaded.

In other training news, pre-ordered this for Steam. Includes the Alpha games and the three SF3 versions. I have only ever played Third Strike.

Took a 20 g edible and went on a walk to Vasona Park after squats and dinner yesterday. Trippy experience. It was too strong for being outdoors and having to walk home. My legs felt weird and what I later realized was a cramp in my leg made me think in the moment that was I was walking wrong and hurting my knee, haha. The trek home was mentally tough. Lying in the grass and listening to music felt before felt awesome, though. Back at home I utterly pigged out on leftover Mexican food from the work dinner, wings, a donut, and milk.

SSB squats
300 x 5
350 x 5
395 x 5
Legs felt sore from sparring but this wasn't too tough at all. It may be superficial pain from getting kicked rather than muscle soreness. I honestly can't tell for sure.

310 x 3 x 8

Swiss ball leg curl-ups and weighted crunches with a 50 lb kettlebell

Now that I can do pull-ups I'm thinking I will procure the means to do dips. Left shoulder has been bugging me lately. Maybe the added variety over just barbell pressing all the time will be good for it or maybe dips will prove even more stressful on that area. Worth a try. May also try reverse-grip benching. Wish I didn't leave my Swiss bar in Portland.

Sparred yesterday. Am over being sick but still congested. Could not breathe through my nose and sparred with an open mouth. Combined with a guy who hit way too hard made for a painful combination. It was only one guy this time doing it, the big dude. Man, it's really annoying to go through this every time. Blew my nose between rounds in the bathroom because I was a snot monster and blood came out.

The other two guys were great. Still punishing enough to dole out consequences but not blasting me by any means. Used kicks more effectively than before, but nothing above the thigh. The confidence for that will come in time. Getting closer to finding my range with hooks. Still falling short but I'm grazing people now. Threw a few more body shots than before too but not enough.

Went home with my front teeth and nose killing me and back out to George's after. Unwinded with some micheladas, bad movies, and Resident Evil Revelations 2.

On another note, returned my ex's belongings to her earlier in the day and got a torrent of abuse through text for it. So dumb. Bruce Lee's quote from Enter the Dragon came to mind.

May 9, 2008: "George informed me that he's had more time to train, of late. We expect a fight next visit. I'm planning on buying some headgear this weekend."

Took 10 years but I got that headgear (as of two weeks ago). Looking forward to sparring today as I could use the distraction.

Yesterday:

Barbell strict press
Up to 135 x 5

Dumbbell push press
Work up to 115 x 2
Couldn't get a third up. Hoisting it up for every rep with one hand. Will be nice to be able to use 2 eventually. Almost feeling like a strongman again.

Barbell strict press
140 x 3 x 7

Decline push-ups
20

Pull-ups superset between almost all sets. Also did a lot of rear delt work at the end.

Work dinner went well last night. Started at about 6 which was good for getting a pleasant drunk on and coming home early. Ate some really salty Mexican food. Was in bed by 10:50 and am feeling well-rested this morning at work.

Really good Muay Thai session last night. Kicks have been on-point this week. Haven't hurt my feet at all. Did jam my thumb throwing a right on the Thai pads. Shows that I'm punching hard with that arm at least. Stretching has been helping my left kick. Tight hips have been an issue. Learned to slow down pad work and reset my stance between combos. Got a better cardio workout than Monday, did more things in general.

Went through (another) break-up after that. Things look to be over for good this time. Particularly rough after having spent 4 days including the weekend traveling together. Sad but it's also time to move on. Feeling numb and not too stressed, but that's likely to change in the coming days.

Work dinner tonight at a Mexican restaurant. Will drink tequila and some beer. Coming home early because it's a work night.

Stayed sick over the weekend during a birthday trip to San Francisco and got better enough by Monday to train. Did a bench and dumbbell press workout, going up to 190x7 and 135x2, respectively. Muay Thai a few hours later. Very easy session. Wore my contacts and didn't misaim when throwing kicks. Don't know if there's a correlation there.

Yesterday I did box squats of 330x3x5.

Deload

SSB squats
185 x 5
230 x 5
275 x 5

240 x 7, 7, 7

Still sick. Woke up after 9 hours of sleep and had leftover steak and a green smoothie for breakfast, followed by black mixed with fruit tea and ginger. Working the afternoon shift.

Have a sushi dinner to go to in the evening but am looking forward to it after dieting this week.

Am sick and also gouged my own left eye holding the pads for someone kicking. Dumb.

Though miserable, I went to a kick-ass concert yesterday, a metal cello group.
Drank no alcohol. It was a 2-hour drive to Berkeley with traffic. Ate a ground beef and spinach bowl in the parking garage and had some low carb food at this restaurant called Eureka after the show (deviled eggs, pork ribs, and a steak salad). Good time.

Deload

Overhead press
95 x 5, 8, 8 (behind-the-neck), 8
115 x 8
Super-set with pullups

Landmine press
125 x 3 x 7
Super-set with pullups

Curls, rear delt and external rotation work

Have gone to Muay Thai Monday, Tuesday, and Wednesday. I am going to have to back off a bit for the rest of the week because my right foot is hurting the more I get sloppy with kicks. It's a problem for me when we're throwing fast and especially on the Thai pads where I can't dictate the height like I can on the bag. I know everything I'm doing wrong - it's a matter of practice and repetition at this point. Tight hips are also part of the problem.

Weight loss is coming along nicely. My scale needs new batteries so I don't have a number but I definitely notice in my abs. Getting harder on myself with dieting and portion sizes.

Did a full-bodied workout because I'm going to be busy meeting Stephanie for lunch in San Francisco tomorrow and won't have time to train.

Deload

SSB box squats
290 x 3 x 5

Bench press
185 x 5
195 x 5
195 x 5
Super-set with T-bar rows

Went into this session with a better expectation of what to do: people hit hard, so give what you get. Switches rounds throughout the 45 minutes so I can't accurately give a breakdown of each one. After the first two rounds though I felt myself gassing, which stunned me. For one, I found it harder to breathe with the gear on and only one other person wore one. Something I have to get used to.

Had the most trouble with the tallest guy in the class, a guy who looks to be about 6'5 or so, hits and kicks really hard, and frequently shouts Street Fighter lines when hitting the bag. Got some cool bruises from all the kicks he threw. My kicks are awful in sparring situation and I frequently find my range off so I make contact with my toes. This leads me to kicking lightly and handicaps me against opponents. For what it's worth I started landing some clean ones against a shorter opponent later.

Felt a little looser this time and experimented with the hitman style which really had me popping my jab out and tagging chins. Still gun-shy with my right but it's getting there.

As I was walking out I said my goodbyes and this one dude I recognized from last year who seems really experienced said, "Hey, you have some really awkward movements, and your jab is AW-" I prepared to laugh and agree that my jab is awful - "AWESOME. You threw it from crazy angles and I got hit because I couldn't read it." I was shocked and thanked him. I frequently see this guy helping others and getting the better of everyone else there so that was a big deal to me.

Worked up to dumbbell push pressing 115. Got it up, dropped it, swung it back up and hit a second. Failed a third attempt. Also did pull-ups for the first time post-surgery. Used leg drive a little bit and started cautiously but by the end of the session I was doing them mostly with arm power. No hang between reps, had my feet touch the ground. Big milestone. Used a neutral grip.

Missed Muay Thai yesterday because I took a nap after getting home late from having my car serviced and I overslept. Rest did me well though, I felt sore and tired. Went on a 45 minute walk at a quick pace after dinner.

SSB squats
345 x 5
390 x 3
435 x 1
With no more knee pain and my back feeling better going in I'm squatting more confidently. Actually, my back has been hurting when I wake up more than before but today at work I massaged it a bunch and did some stretches. Have some postural changes in mind to implement. Very pleased with how easy this was compared to prior weeks and what that signifies as I lose weight and do Muay Thai (admittedly I have not gone this week as much).

330 x 7, 8, 8

Abs and Swiss ball leg curls

4 hill sprints a couple of hours later.

Went running a couple of hours after lifting yesterday. Three hill sprints and then about a 12 minute jog with a few short sprints mixed in there. Training twice a day is becoming a norm.

Rear delts and general upper-back area are very sore today.

Very sore today. Was gonna take the day off of weights and do cardio, but I chose to have fun and engage in some social eating via a glazed donut at a work meeting and some tacos one of the plumbers brought me from lunch so I decided to put the calories to use. Keeping volume low on pressing and weight heavy.

Bench press warm-ups
Up to 155 x 8

One-arm dumbbell press
100 x 3
115 x 3
125 x 3
135 x 2
Super-set with Bent-over dumbbell rows up to 125 x 8
Anything past the 125 is with a dumbbell handle and plates. Couldn't come up for a third. Weight felt surprisingly light for the first two reps despite soreness.

Bench press
185 x 7, 8, 8
Super-set with T-bar rows up to 170 x 10
Hey now, that's some decent weight. Arm feels strong. Can't decide what feels better, benching 185 or rowing three 45s and 35.

Buncha curls, external rotator raises, rear-delt dumbbell raises, facepulls

Another Muay Thai session last night. Did this a few hours after box squats. Small group today, just 5 in total.

Partnered up with one person holding the mitts and the other throwing a 1, 1-2, post with the left, and following the shove with a right cross. Partnered up with the older guy who I sparred with on Friday with me holding the mitts first. On my turn to strike I overextended my right and felt pain. This never happens with my left so I can only surmise it's because of the surgery. In any case, it's probably good I'm reaching new levels of extension.

Drill 2 involved adding a lead roundhouse at the end. I am AWFUL at kicking with my left. It is a completely different animal than with my right and it looks like I've never thrown a kick in my life when I do it. I got advice to whip my arm down to act as a counterbalance and this made a huge difference in my ability to actually throw the leg out. I'd been told to do the opposite earlier by keeping my hand up and out as a guard.

Next we moved on to bagwork. Two punches of any kind followed by a kick. I opted for left kicks exclusively to get more practice. On round 2 we could only elbow strike and knee.

We then did calisthenics, which I can always do without. I'm here to learn technique, not workout. Given how out-of-shape almost everyone else is, though, I can't blame the coach for including this. He broke out the ab wheels and while one person repped it the other squatted. I got told to widen my squat stance and not go as deep for reasons unknown to me. On the ab wheel I did mine from a standing position before going down to my knees. By the way, first time using one of these since my surgery.

Finished up with planks, which I had already done to failure earlier in the day after box squats (was able to hold onto it the entire time here) and sit-ups, throwing a 1-2 at the bag at the top. We also did push-ups for something like a minute straight.

Front delts are a little sore after all this. Making sure I'm giving myself ample time to recover and to include more rear delt work and pulling.