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.