Deload

Overhead dumbbell press
35s x 5
50s x 5

Axle strict press
110 x 5
135 x 5
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Super-set with one-arm Iron Woody lat pulldown (10) and pull-ups (10)

Axle incline bench press
160 x 8, 10
180 x 10, 9
160 x 8
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Super-set with pull-ups
10, 11, 11, 12, 12

Curls and rear delts

Bench press
240 x 3
275 x 3
312 x 2
240 x 8, 8
* Yikes, I need a deload. Things are hurting that shouldn't. Yesterday when doing 115 lb dumbbell lunges my left tricep started feeling fatigued and was shaking. And when I do any kind of lat exercise I feel my triceps hurting a little. There's more beyond that, too.
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Super-set with bent-over dumbbell rows
100 x 8
115 x 2 x 8

Iron Woody band press
12, 1w
-
Super-set with bent-over dumbbell rows
115 x 8, 8

Curls, rear-delts

Squats
275 x 5
315 x 5
375 x 5
275 x 10
285 x 10
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Last two sets super-set with band leg curls

Front squats
225 x 8
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Super-set with band leg-curls

Russian twists + leg raises

Hip flexors are feeling a little tender. Should bring in box squats to give them a break.

Muay Thai last night was chill but productive. We worked uber basic combos, starting with jab + right low kick, then adding jab + cross + left low kick. Eventually did this southpaw. Moved on from partners to heavy bag.

Coach Payam really emphasizes stepping into kicks and I found out that I'm breaking down the motion of step and kick too distinctly. It's really closer to a hop into the kick, though not quite that.
Front delts got really tired especially from the non-stop 1-2 rounds on the Thai pads. Need to do more rear delt work to balance this out.

Bench press
225 x 5
260 x 5
290 x 5
225 x 13
* 290 was a struggle, butt came off the bench on the last rep. Running on 5 hours of sleep and feeling shitty so I'm still happy about it. First set last was a pretty bad RE but I was drained at that point.
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Super-set with Meadows rows
1 plate x 8
1.5 plates x 6
2 plates x 8, 10

Iron Woody band press
10, 10, 10
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Super-set with Meadows rows
2 plates x 10, 10, 10

Curls

Mat pulls (7)

550 x 7

Dumbbell lunges

50s x 20

115s x 8

Dumbbell split-squats

50s x 10

Axle strict press
160 x 5
185 x 3
205 x 2
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Last 2 super-set with chin-ups
8, 10

Axle push press
205 x 4
-
Super-set with chin-ups
11

Axle incline bench press
205 x 6, 8
160 x 10
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Super-set with weighted chin-ups and pull-ups
50 x 8, 8, 8

Front squats
Work up to 275 x 5
315 x 3
325 x 3
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Giant-set with walking dumbbell lunges of 50s x 20 and dumbbell RDLs of 115s x 5

Walking dumbbell lunges
115s x 6, 8

Dumbbell RDLs
115s x 10
125s x 8

Leg raises