Overhead press
125, 145, 165 x 5

Incline bench press
135 x 8
155 x 8
185 x 8, 6
Super-set with pull-ups up to 35 x 8

Rear-delts, curls

Muay Thai in the evening. Substitute coach. Did a lot of conditioning but it all involved striking instead of calisthenics so I was cool with it. tells us afterwards that as a fighter he's not the most technical guy so he was playing to his strength in training us.

So I missed Muay Thai on Monday because the shorts I brought with me to change into after work were too big. No way I could train in them without keeping them up. I actually got to class and realized this. I reasoned that not having had a day off training in awhile and wanting to succeed at squat day tomorrow I could afford skipping.

SSB squatted 405x5 yesterday and only did 2 sets of 330 for 7 to keep the volume low. Ate a lot beforehand: eggs, oatmeal with berries, pizza, half a donut, milk, and coffee. Going to make this a habit before heavy squats.

Made it to class yesterday after squats. Felt really fresh and hyper after the squats.

Went out for an after-dinner walk last night and felt my blood sugar levels crash. Ended up wolfing down a slice of wheat toast, some hummus, and lots of cottage cheese. Tells me I had too many high GI carbs post-workout.

Progress picture on the arm. June 2017 to yesterday.

Let's see what I missed...didn't record my deload squat day but I did that, and did Muay Thai on Friday which consisted of bag work for 45 minutes on my own. Got called into work suddenly on Saturday so did that (mostly watched movies and chilled with a friend who visited and had lunch with me), then did deadlifts after work up to 375 for 5 reps. Gripping it double overhand was hard but I managed.

Worked again today and did this in the evening again.

Axle Bench press
175 x 5
200 x 5
230 x 8

One-arm dumbbell press
Left arm: up to 125 x 8, 7, 8
Right arm: 100 x 0; 80 x 10, 10, 10
Super-set with dumbbell rows (125x8-10 left arm, 100 x 8 and 80 x 8, 8 right arm)
Notes: probably could have done the hundred but felt very gun-shy when I had the weight in my hand.

Dumbbell skullcrushers
50 and 35 (left and right arm) x 10, 8
35 both arms x 10
Super-set with with curls using same dumbbells

Dumbbell chest flyes with 35s

Rear-delt raises, facepulls

Good workout. Finished in just a little over an hour. Really happy to be dumbbell pressing heavy again in the right arm.

Muay Thai yesterday was super fun. Practiced the spinning back kick for most of the class.

Deload

Overhead press
Up to 135 x 5

Incline bench press
135 x 8, 10, 10, 10, 10
Super-set with pull-ups x 8-10

Landmine press
3 plates x 8
Super-set with pull-ups x 10

Facepulls, curls

Sparring yesterday evening. Rotated between 3 different partners, one being coach Anthony. Finding my kicks falling short when fighting Anthony. Need to stay on the balls of my feet under fatigue so I can spring forward and find my range rather than plodding forward. Exhibited good head movement this time and only got tagged a few times. Guard needs to stay up by the temple when punching. Lots of stuff I know but I let slip when tired. Tried a couple spinning back-kicks that missed but I didn't pay for, at least. Need to practice checking more, my reaction time isn't the best but I improved by the end of the session and was catching most things.

Left leg and thigh are extremely sore today.

Was the only person to show up for sparring Friday again. Was told they are changing the class to an open gym session for that reason and we will do sparring throughout the week. Hit the bag for the 45 minutes instead.

Yesterday:

Deload

Axle bench press
110, 130, 160 x 5

Dips
10
10 x 10
50 x 10, 12
Super-set with T-bar rows of 165 x 10

Skullcrushers, curls, rear-delt flyes

Deadlifts
315 x 3
375 x 3, 4
Goal was 5. Couldn't double-overhand past 3. Went upstairs and dug out my chalk before returning for an easy 4.

SSB box squats
290, 310 x 5
330 x 3

Muay Thai on Wednesday. Sparred with two people, my buddy Daniel and a real heavy-set guy who punched too hard after we agreed on 50% but was so slow that it didn't matter. With how much I let him breathe and held back on strikes that connected though I kept thinking if I was going anywhere close to as hard as he was swinging at me he'd be flatlined. Daniel was fun to spar with as always. I'm focusing on finding my range so punches don't fall short anymore. Afterwards he commended my body mobility but that my head wasn't following suit. More head movement.

Did a press workout yesterday. Got 185 for a single and then incline benched with the axle for 165x7-9 reps for several sets. Then I FINISHED up with a max effort landmine press with 3 plates for 8 reps. I haven't been doing as much unilateral pressing the last 2 weeks but I've decided it's important to keep it up until I'm using my other arm for truly heavy weight that matches where I used to be.

Did some yoga and some non-static stretches (dynamic kicks and PNF hamstring stretches with a band). Do this everyday, even for just 5 minutes. No static stretches unless it's after a training session and I'm very warm.

SSB squatted 400x2 today. Everything felt like a ton of bricks again. No way was I going to hit 450.

Been a rough cycle. I think I need a serious reset of my training maxes. My current number for my squat is over 500 and I'm pretty sure I can't hit that right now...and that's just a training max.

Still, that doesn't explain why I'm failing under numbers I succeeded at recently. Obviously I'm losing weight and doing Muay Thai. Another thing, though, is my low carb diet. I'm eating carbs peri-workout, but still going into sessions feeling kinda empty. I couldn't even muster more than one set of 330x8 today (just did one set of 8 and then a drop-set all the way down to the bar, after initially just grinding out 1 rep). I've been eating oatmeal with water and frozen berries as my carb source before lifting, after a morning of just lean meat and veggies. For a grueling lower body session I should try eating more.

Post-workout meal was a big-ass veggie lasagna that I've wolfed down easily. 1200 calories and 60 grams of protein. Yeah, this tells me to eat more before squats.

Muay Thai yesterday after the usual 11-hour Monday. Way bigger class size than I was expecting for a Monday. Usually it's just me and 1 other person. Mostly new people, so we did some casual stuff like a fitness circuit for the first third of the class. Went from the bike, ab wheel, jump-rope, and dips, all in succession, for several rounds. Took the dips to failure.

Worked several combos after. Am staying more on the balls of the feet than I have been before, but need to pivot more when I throw a left hook.

Deadlifted heavy for the first time since surgery. 355x5. Arm hurt the next day when making a twisting motion but was better the day after that.

Yesterday bench pressed 255x4. 1 was the minimum but it felt light.

Went to Muay Thai 4 days last week. Nobody to spar with on Friday. Hit the bag and coach held mitts for me.

Overhead press
135 x 3
155 x 3
175 x 2
Clear to me now that my estimated training max is just too high.

Attempted dumbbell push press and couldn't even get the 115 up once. Guess I really needed to recover this week after feeling rundown last week.

135 x 7, 7, 8
Super-set with pull-ups x 8-12

Incline dumbbell press
50s x 10, 12
Super-set with pull-ups x 8

SSB squats
335 x 3
380 x 3
430 x 1
Almost failed that rep. Everything felt ultra heavy. Also felt like my back was about to crumple under the weight. Worked abs to failure in Muay Thai the day before which could be to blame.

Strip set of 330x8, 240x9, 150x10, 60x12.

RDL
215 x 8, 10

Right knee is really hurting now. It wasn't bad during the session but it's worse at night. Did extensive static stretching in the evening and I'm suspecting that's causing it.

Did a bench press workout on Saturday. Up to 240x3 and repping 215x7-8 for assist work. Rows were up to 215x8.

Ate horribly on Sunday. Had frozen yogurt in the afternoon and then a huge noodle bowl at the mall followed by Cinnabon for dessert. Probably good weight gain for arm growth, though.

Made sure to make it to Muay Thai yesterday after working overtime. Only me and one other guy. Classes are shrinking drastically. It's the cardio and kids classes that are big. This really sucks, but it does get me more 1-on-1 training. Coach Anthony told me I'm still not swiveling on the ball of my foot enough when I kick, especially with left leg kicks. I need to work on my footwork in general. Will keep watching Bazooka Joe's tutorial videos and practice out of class. It will be a big focus for me going forward.

We worked a combo on our partner's mitts: 1-2, block left hook, 2-3. Add on outside right leg kick. Next, add on 3-2, then inside leg kick.

Finished with 3 rounds on the bag. 1 round boxing, 2nd round kickboxing, 3rd Muay Thai.

Used the 12 oz gloves on the bag:

Damn, what a week. Did a strict press session on Tuesday that my phone ate up. Started the 5/3/1 protocol for that lift. Attempted 165x5 but could only muster 3. Definitely overestimated my training max.

Went to Muay Thai on Wednesday but came an hour early because I mixed up the class schedules. Found myself in the cardio kickboxing class. Said fuck it and joined in. It was a good workout. We did some things that had my body aching because of soreness from weightlifting - in particular, anything with squats and some TRX rows that I REALLY dug. Also did partner sit-ups and plenty of actual striking, albeit much more simply than in Muay Thai.

Right after was Muay Thai. Just me and one other girl, so I led the warm-ups. Two more people joined after warm-ups. We drilled a really long combo on the bag the whole class. Was tired but felt fresher as the session went on.

Yesterday, I went on a 40 minute jog. Whole body was still sore from Monday.