Wednesday, July 18, 2018

Yesterday:

Deload

Landmine press up to two 45s + 25 x 8, 8
Super-set with dumbbell rows x 100, 115 x 8

Dips
Up to 25, 45, 45, 45 x 10
Super-set with weighted pull-ups of 45 x 8
Decided to just plunge right in and go for it with the pull-ups. Couldn't resist with a 45 hanging off of me once again. Used a little leg drive here and there and could feel my arm being strained but still just terrific to be able to do.

Dumbbell press with 50s
20, 17

Facepulls, curls

Went to Muay Thai later. Got taught by my partner some good defensive moves, which I desperately need more work on. Slip the jab, jab the body and throw an overhand right. Now this made my arm feel it, but I was able to proceed and is something I'm going to keep working on. Really glad to have a good partner like this.

Tuesday, July 17, 2018

Had a fun and restful weekend, then did a deload leg workout yesterday after my overtime shift. Worked up to 170 lb lunges for 14 reps over 4 sets. Added super-sets with good mornings x 8. Really like the suckiness and am going to keep doing this.

Ordered 2 new sets of wraps for Muay Thai so I can rotate them out when others need to be washed. The $330 headgear I want is available in black on Rakuten. Can't pull the trigger on it this week but hopefully next.

Friday, July 13, 2018

Strict press
Up to 180 x 1, 3
200 x 0
Super-set with pull-ups x 8-10

One-arm dumbbell push press
115 x 2, 3

Bench press
215 x 6, 8, 8, 8
Super-set with pullups x 10

Lots of sets of dumbbell presses, facepulls, lat raises, and curls

Heavy session. I would like to run a full 5/3/1 program for all the lifts after this deload. I should be able to start deadlifting again, I believe.
Muay Thai yesterday consisted of a lot of defensive work. Partner attacked with just a jab and middle kick and I had to either block or parry and check. Added on longer and longer combos. Payed special awareness to not moving in the direction of the incoming strike. Block the hook while swaying away from it, move away from incoming kick. One of my most productive sessions in awhile because I got to focus on defense so much. Will come in handy for sparring.

Three consecutive days and no mishaps from landing my feet wrong on kicks. Toes are thanking me.

Weight loss pictures from January to yesterday. Flexing in both pics.



Thursday, July 12, 2018

Muay Thai yesterday. First we went down the length of the gym throwing two speed kicks on each side at the Thai pads, alternating each time. Even before I did anything the substitute coach knew me well enough to preemptively tell me to keep high on my toes when kicking. Followed up with push kicks, again going down the length of the gym. Next was one minute each side of non-stop speed-kicks. Calves started to hurt at this point. Good.

Drilled various combos next. At one point we had to slip the jab and throw a right upper-cut. I got told to not exaggerate the slip. Just make it a quick and sharp movement. I've been watching too much Ippo, I think.

Finished up with ab work.

Wednesday, July 11, 2018

Yesterday:

SSB squats
350 x 5
400 x 3
445 x 1

330 x 7, 8, 8

External rotation and rear delt work, neck crunches

Swiss ball leg curls

Right knee is hurting. Did hill sprints few hours later.

Tuesday, July 10, 2018

Went to Muay Thai yesterday after the usual 11-hour Monday workday. Just two other people and the substitute coach. We warmed up and donned shields. 30 seconds of speed kicks each side, then 30 seconds of low kicks, also each side. Switched partners and used Thai pads. I held for a girl named Jazz whose two brothers also go here (one of them is the big dude who I've heard has been MIA due to wrestling). Combo we worked on was 1-2-1, right elbow, switch knee. Not too much to report here. We did this for most of the class and then switched to a non-stop 1-2 pyramid on the heavy bag of 20 seconds, 40, 60, 40, 20. Then same with knees. Finished with abs.

Some areas I'm really focusing on after my last sparring session are staying less square in my stance and having a tighter guard. We all had problems with hands dropping when first learning how to throw punches, but another bad habit, even after that's been eradicated, is keeping the hands too low by the chin and not protecting the face.

Have been stretching periodically and felt more limber in class. Nothing too crazy, just doing hamstring and split stretches when I have a few free minutes at home or work.

Sunday, July 8, 2018

Picked up a dip stand for $25 today from a Craigslist seller.



Workout consisted of warming up on the bench press, doing landmine presses with three plates x 8 for 3 sets, and working up to sets of 10 dips with a 25 lb plate. Felt easy. Should be good for 45 next time. Very happy about that.

Also, visible in the picture above is the 195 lb barbell I'm rowing. Feels heavy on the repaired bicep but so far so good. Finished up with a bunch of curls. 

Had an eventful weekend. Ate a lot. Hooters feast last night watching UFC 226. My boxing coach, TJ Johnson, actually helped Cormier train for Stipe. He hasn't been coming to the gym in awhile, though.

I also didn't log a feast on the 4th of July. Have probably gained weight this week, but the good thing is it just means my arm will grow. 

Friday, July 6, 2018

Went to sparring on Wednesday. Going to just write some notes as a stream of consciousness kind of deal. Here's a short clip that coach Anthony Instagramed of me and my partner at the time, Aaron.

https://photos.app.goo.gl/KBBnHmxib1w836k17

Need to stop standing square, keep my shoulders up, and check more kicks in general. The most important thing, though: hit hard if we're sparring hard! Unlike previous times, sections were the mat was divided into hard and soft sparring areas. Only three people chose the hard sparring, including me. When fighting either of my partners, I realize now only after the fact that I never made them pay for rushing in on me and I was greatly holding back while they were not. I just can't wait to go back and do it again.

Tuesday, July 3, 2018

Worked the overtime shift yesterday and hit up Muay Thai at the end of the day. Pretty technical day. Drilled the basics in front of the mirror and followed commands on moving in the direction that was called out. Went through punches 1-6 and then strung them together in succession after moving each time. Got asked to help teach a new guy how to throw a hook. Bag work was next. One punch and one kick, then two punches and one kick the next round. For some reason I wasn't landing square on the shins today and coach told me to watch out for that. Was nailing my foot more.

Ended with ab work. Pretty simple evening.
Did this on my work break Sunday, which was only doable because Sundays are very slow and low key.

SSB squats
Up to 422 x 3

330 x 7, 8, 8

Banded neck crunches and external rotation work between a few of the sets

Unilateral Swiss ball leg curls
20, 15

Abs

Butt was still sore from lunges several days ago but it didn't seem to matter. I also did some light shadowboxing and kicking practice in the morning and my legs are feeling so tight. Need to stretch the hamstrings out for Muay Thai. More stretching in general.

Later in the evening I did hill sprints.

Sunday, July 1, 2018

Did a bench press workout of up to 210 x 8 on Friday and went on a jog Saturday evening. Haven't been to Muay Thai since Tuesday due to helping my friend out with some things during the week, so will make sure I get there tomorrow after working overtime.

Friday, June 29, 2018

Yesterday:

Alternating SSB lunges
150 x 10
180 x 10
190 x 10, 10

SSB squats (narrow)
240 x 8

Hise shrugs
240 x 25, 30

Good mornings
190 x 8, 8

Thursday, June 28, 2018

Rare rest day yesterday. Went to see Hereditary in theaters and it was amazing. Between Annihilation, A Quiet Place, and Hereditary, it's been a good year for creepy movies. Had a sugary Starbucks drink but that was the only off-diet choice I made. In the theater I smuggled in a charcuterie bowl of salami, olives, and cheese.

Wednesday, June 27, 2018

I have gotten so much better at skipping rope. I can actually do it comfortably for 5 minutes now thanks to improving my footwork. Class size was big again last night. After the jump-rope warm-up we got in three groups and warmed-up with one group freestyling on the bag, another shadowboxing, and the other doing medicine ball slams. Rotated and did 3 rounds before we partnered up with Thai pads, shin guards, and gloves.

Drill 1: pad holder kicks, striker checks, switch-kicks, 2-3, inside leg kick.
Partner was south paw and this threw me off a little when remembering what side is what in the heat of the moment when holding, but I got it down soon. Partner kept kicking my knee on the inside leg kick. Corrected him to kick higher but by then my knee was already hurting. Come my turn I used my 12 oz gloves instead of the 16s. Trying to remember to drop my legs more when throwing the cross. Pivoted pretty well into the hook.

Drill 2: add in a left push-kick and right head kick
Struggled with going as high as my partner was holding for the head kick and badly stubbed my big toe because of it. Asked him to hold it lower and I kicked slower.

Drill 3: add left spinning back kick
Fun addition. I am actually better at this kick than I thought I would be, having practiced it a little before from Joe Rogan's inspiration. At first I fell well short of even touching my partner with my foot but then I got the range down and hit his pad nigh perfectly. The first time this happened after I kept missing coach Anthony happened to see and went "Nice."

Ended with ab work. Coach said that intense circuit warm-up at the beginning was because a lot of people in class need to better their cardio and that's why he's been adding things like that in. I don't blame him, I blame people who are not new to class and still gas hard.

Limped after class a little from the toe and the side of my knee hurts from the kicks.

Tuesday, June 26, 2018

Axle strict press
Work up to 180 x 2

140 x 8, 8, 8
Super-set with neutral grip pull-ups x 8

Dumbbell bench press
50s x 15, 15
Super-set with neutral grip pull-ups x 8-12

Curls, rear-delts

Surgery site has been sore the past few days. Was holding a 35 lb dumbbell while doing rear delt raises and felt a twinge of pain so I stopped work in that arm. No lingering pain though.
Must Thai yesterday right after work. Two usual coaches are still on vacation. Filling in was the assistant coach who I've worked with a few times before within normal classes. Class size today was just 3 others. Worked various drills on the shield. 1-2, switch kick. Very simple. Kicking the shield at its various angles is a little bit of a challenge for me, but I'm not sure if that's my fault for not correcting how my partner held it. Didn't hurt my toes once and aimed well, though. Eventually added a 2-3-2 after the kick and ended with a kick on the other side. Class ended with ab work.

Talked to the coach after and it turns out he used to go to the AKA on Hillsdale, the same one that was my first school ever back in 2006. It's since closed down but he told me about how Arlovski, Velasquez, Phil Davis, and tons of other guys used to go there. Very cool.

Monday, June 25, 2018

Felt tired yesterday after work but went on a chill 25 minute jog in the evening. Just went around the high school and back. Working almost 12 hours today and choosing to spend the short time I have after work to go to Muay Thai instead of lift.

Cool thing at the party on Saturday: someone asked me how my arm was doing and couldn't tell which side it was on.

Saturday, June 23, 2018

Did squats up to 400 x 5 and then back down to sets of 6, 8, 7 with 330. Glad I hit the rep goal on the same day I did Muay Thai. Will be going to a house party and BBQ soon. Bringing a protein shake with me that came in a package today.
Made it to Muay Thai this morning. New coach I've never seen before and 2 new people in class with only the remaining person being someone I recognized as an assistant coach. Coach introduced himself to me and said between the 3 other guys he's taught them for a combined 30 years, making me the newbie.

First drill was a simple right low kick to the shield. My partner went first, then me. As usual, my first few kicks were terrible, but by the third attempt I found the right motion. Got corrected on how far I was rolling my ankle. I overcorrected and landed the next attempt with the side of my shin. Need to find a happy medium. Bizarrely, my left kick was far better and stronger. Coach remarked on this. Told him it's usually the opposite.

Another thing to keep in mind is to land on the ball of the foot when push-kicking, not the heel.

Next drill was 2 for 2 combinations with our gloves as mitts. 1-1, duck, 2-3-2. Got told to loosen up. Also to not lean forward so far into my punches and to not stand so low because it's not utilizing my superior height over my partner's. Several years ago in Portland my boxing coach corrected my stance and made me go really low when throwing punches, telling me this is how power is generated. Muay Thai is a different animal, though, and maybe the coaching styles are different as well, but in any case I stood up a little more and dipped straighter down when throwing the right hand instead of lunging way forward.

We finished with several different combos on the heavy bag that the coach would call out, mixed with some easy ab work (10 sit-ups, 10 crunches, repeat until the end of the timer). Again, got told to loosen my shoulders up and not be so tense on the bag.

Loved this class. Really dug the emphasis on technique over burn-out conditioning. Hope I see this coach again.

Friday, June 22, 2018

30 minute jog a couple of hours after lifting. Felt my blood sugar levels drop and I got a little shaky out there. Walked part of the way home and had a small spinach and fruit smoothie and some low carb portabella pizzas. Still feeling a little hungry, but that's what dieting is supposed to be like sometimes. Will have a casein shake before bed like usual and evaluate my weight tomorrow morning before deciding on whether I will have a cheat day or not.
Axle bench press
Up to 160 x 5
Super-set with barbell rows up to 185 x 7

One-arm dumbbell press
50 x 7
80 x 5
100 x 3
125 x 3
140 x 0, 0
125 x 7
Couldn't get 140 off my chest. Worth noting that anything over 125 is with my dumbbell handle and plates so the set-up and grip are harder. Did the 125 on little rest to make it feel heavier.
Super-set with dumbbell rows up to 125 x 9

Axle bench press
205 x 7, 8, 7
Super-set with barbell rows up to 185 x 9

Dumbbell bench press
50s x 15, 12

Rear-delt raises
35s x 18, 18

Alternating dumbbell curls
35s x 2 x 8-10
Partial reps on right arm.

Facepulls

Thursday, June 21, 2018

Was driving to Muay Thai when I got pulled over and issued a citation for making an illegal left turn. He said lots of people do it at that area. It really does look like a turn lane, but oh well. Ticket was $25 but apparently I have to go to court and court fees add up so it's more? Weird. More importantly, I missed class so I came home and ran sprints up Heart Attack Hill.

Did a lot of grocery shopping today. Went to Grocery Outlet instead of the local market for my main haul and saved a ton of money on meat and other things. I'm saving up to get a Winning FG 5000 headpiece. Comes out to $340 on Rakuten. They canceled sparring tomorrow so hopefully I will have it in time for next Friday. Wish I had known about nose guards and how little protection open-face gear provides before I bought my Venum one.
Two good days of training to report. On Tuesday I worked up to the usual box squatting workout with 330x5.

Went to Muay Thai on both Tuesday and Wednesday. Tuesday was a tough conditioning day but it wasn't too bad. Everyone else was dying and had to keep taking breaks. When class started and we just started burning out on the exercise bikes and slamming medicine balls I was thinking that I would rather be working on technique but luckily we quickly incorporated bag and mitt work into the class which alleviated my concerns.

Yesterday was just me and one other girl in the class. Actually worked out pretty nicely for myself because I got more intimate coaching. Did a drill where one person jabbed with a left low kick following it and the other person parried. Very simple. Got told not to jab so fast so she can react. Added in 2-3, then switched the kicking sides. Eventually got up to 1, kick, 2-3, kick, 3-2, kick. Ended with working the same thing on the heavy bag with power behind it. Coach Payam really steps out wide when kicking. He said we need to really push with the leg and step way out so the kicking leg swings over hard. Felt a lot of power by stepping out more. Same thing we went over before on a Saturday.

Tuesday, June 19, 2018

Yesterday:

Axle strict press
Work up to 170 x 3
Good weight to put up. Not too hard on the right arm.

140 x 7, 8, 8, 8

Dumbbell bench press
50s x 12, 13

Dumbbell curl, left arm
50 x 8, 8

Plate curls
45 x 20

Facepulls
12, 10

Working overtime on Mondays now. No time for both lifting and Muay Thai.

Sunday, June 17, 2018

Did some shadowboxing and kicking for about 12 minutes this morning on an empty stomach except for a little bit of protein. Some progress pictures, with the last one being relaxed:





Saturday, June 16, 2018

Weighed in at 197.6 this morning. Exactly what I told myself I wanted to be before I stepped on the scale. Losing 2 lbs a week is good.

Got ready to go to Muay Thai at 9:15 until I realized at 8:55 that it's at 9:00, not 15 after like during the week. Damn. Opted to do the workout I had planned later in the day instead. Some benefits to this happening because my toes still hurt and I have minor pain in my right hamstring if I lift the leg from stretching too hard again in the split position.

Deload

SSB squats
185 x 5
230 x 5
280 x 5

240 x 9, 10, 10

Swiss ball leg curls and reverse crunches

8 minute jog after

Gonna make the rest of the day a cheat day.

Friday, June 15, 2018

Went on a 50 minute jog from 8-9 tonight. Going to bed early to wake up for Muay Thai. Less partying and more training lately on Fridays.

From yesterday

Deload

Axle bench press
130 x 5
150 x 5
180 x 5
200 x 5

160 x 10, 10, 10, 10

All Super-set with barbell rows up to 135x10

Curls

Thursday, June 14, 2018

Went to Muay Thai on Tuesday and Wednesday. We actually did some limited sparring where each person takes turns throwing a punch and a kick, making sure not to do the same combo twice in proximity. One dude just starts full-on sparring me, ignoring the drill. Barely got hit because his punches were pretty wild and I blocked and parried well.

I've noticed that some of my bad habits that I've worked to rectify are cropping up in the very beginning of class and it's taking me a while to warm-up. Yesterday on my very first kick I totally missed the shield and went over it, smashing my toes on my partner's shoulder and keeping me in pain the rest of the session. Paying attention to where my kicks land is something I've worked on recently.

Monday, June 11, 2018

Deload

Axel strict press
110 x 5
130 x 5
150 x 5
Super-set with pull-ups x 8

90 x 9
95 x 9, 9
Super-set with pull-ups x 8-9

Dumbbell bench press
50s x 20, 20
First dumbbell exercise with both arms. Used both arms to get the right dumbbell into position. Still don't feel ready to curl a 50. I tried to a few weeks ago for partial reps and felt something twinge. Probably scar tissue, but eh, I'll work up to it.

Curls with 50x7 on left arm

No Muay Thai. Worked overtime today.

Saturday, June 9, 2018

Did Muay Thai in the morning just about two hours ago. First drill was one partner throwing a 1 or a 1-2 at the holder's cue and the holder throwing a right low kick so the puncher checks. We just used our boxing gloves instead of mitts and my glove kept getting loose. Eventually added a hook so it's 1, 1-2, or 1-2-3, depending on the call-out. Also switched the leg kick side. Got told not to move into the direction of my partner's back leg so I don't walk into a kick. I suppose if I moved fast enough that would actually work to my advantage in stuffing his kick, though. Also jammed my same thumb. It's a new bad habit from overcompensating in trying to loosen up. Keep fists closed.

Second drill was on the bag. Coach Payam would call out a combo that we could execute, checking at the end each time. Got corrected on how little I'm stepping to the right when throwing that left kick. Actually, got told the same thing last time but on the opposite leg. In short, step more to the side and follow with the kick. Power increased exponentially from this.

Finished up with ab work. Reverse crunches super-set with sit-ups. Three rounds of this. Just what I wanted. I didn't have time to do abs after squats yesterday and figured we'd do something in class anyway.

Eating clean this morning and afternoon, then making it a liberal evening at a Tiki bar and restaurant in Oakland for the birthday.
Yesterday:

SSB squats
350 x 5
395 x 3
440 x 1

330 x 7, 8, 8

Three hill sprints a couple of hours later, after dinner.

Sunk in pretty deep for that 440. Had to fight a little bit.

Thursday, June 7, 2018

Axle bench press
Work up to 160 x 5

One-arm dumbbell press
Work up to 140 x 3
Super-set with bent-over dumbbell rows up to 125 x 10

Axle bench press
200 x 5, 7, 8, 8
Super-set with barbell rows of 185 x 5, 8, 8, 8, 10

Curls, rear-delts

Getting heavy on the bilateral stuff. Good milestones. Surgery site is feeling a little tender but no pain. Feeling kinda bloated. Ate horrible pizza, fried chicken, and a cinnamon roll at this game place last night with my nieces and sister.

Picture from last night:

Wednesday, June 6, 2018

Took a 40 minute nap after work yesterday's and went to Muay Thai. Held the mitts for a new guy and gave him a few basic pointers. On my turn the coach told me my hook is way too wide. It's an adjustment I made after I kept falling short in sparring. A long hook has its place in an arsenal but the biggest correction I need to make is being at the right distance and keeping the trajectory tight like before.

Jammed my thumb from keeping my hand too open. Rookie mistake.

Went through several basic combos and added kicks in before we did cardio circuits. Exercise bike, ab wheel, medicine ball slams, planks, in that order. Last 15 seconds on the bikes and slams were burnout phases. Third time since Saturday I'm doing this. Would rather have 100% technique training but there are a lot of out of shape people here who could benefit from this. Oh well.

Will take today completely off to give my body a break and attend my niece's graduation.

Tuesday, June 5, 2018

Muay Thai yesterday evening. Started out doing teams on the exercise bikes while the other half of the class (only 6 people in total, big for a Monday) did various exercises including with the medicine ball. Switched after 2 minutes. On the bike, final 15 seconds was all-out. Bag work was part of the rotation. Drills included knees and elbows only, right kicks, left kicks, and boxing.

Latter half of the class was throwing two punches and a kick at the opponent. Took turns. Went up against the big guy first. Cracked my toes a few times. Stupid. Made a point of striking at some new angles instead of just coming straight in and I found success getting around his guard. Watching boxing videos is giving me ideas.

Went up against this guy's brother next, a short guy who always runs and does Tae Kwon Do kicks. It was especially annoying this time because he'd backpedal way the fuck away after my first strike and it interrupted the combo because I'd have to come after him and go again, so it ended up being a strike, chase, second strike, chase, kick. Soon the coach stopped me and whispered "Corner him." I stopped being so frantic and concentrated on anticipating where he was going. It totally worked. As he moved I did the same while coming forward, always keeping him in front of me. Even when he tried to feint out I was more than agile enough to keep up and cut him off. Ended with him being stuck against the wall and me unloading light shots. Felt awesome. Total night and day difference.

We finished with some ab work.

Monday, June 4, 2018

Weigh-in yesterday in the morning was 198.6.

Twisted something in my side. Maybe from lifting yesterday, or moving too much in my sleep. Nothing major.

SSB box squats
330 x 3 x 5

SSB walkouts and hold
470 x 11 seconds

Swiss ball single-leg curls, weighted crunches

Post-workout meal of steak, toast, and a spinach smoothie before Muay Thai.

Did some very light shadowboxing and kicking yesterday morning at work.

One-arm dumbbell press
Work up to 115 x 1
Couldn't muster anything more. Shoulder felt dead bearing the weight.

Axle press
140 x 7
145 x 7, 7, 7
Super-set with pull-ups up of 7-10 reps

Curls, rear-delts

Saturday, June 2, 2018

Muay Thai was absolutely killer this morning. We started off skipping rope and went right into sparring, but only doing body shots. Yes! Can we please do more of this? I appreciate the drills but being able to put it all together against a reacting opponent is something I want more of. I'm finding my range with kicks much better these days, although I still had too many misses. Still got some really good shots and I no longer worry about landing my inside leg kick near the groin. Got warned by the coach not to keep looking at my opponent's legs. Eventually added very light jabs to the face. Got popped once square in the nose. Not hard but it made me worry a little about my septum. Went through 4 partners.

Ended with an insanely tiring circuit of max effort on the bikes alternating with medicine ball slams, push-ups, mountain climbers, and a few other things involving holding the balls either over our heads or out in front while we did knees and side shuffles. Between every one of the items I listed we'd burn out on the bike. Also did hard elbows and knees on the bag.

Got on the floor and did another circuit of various ab exercises and push-up variations. Went to failure numerous times, including on push-ups. Legs got an insane pump, too. Because I did sprints yesterday and this session today, I'm going to do squats on Sunday instead of today.

This all lasted from 9-10 but it felt way longer. Walked out absolutely beat. On Friday nights when I don't go out I'd like to make Saturday morning sessions a habit.
Woke up at 7:30 today to go to a 9AM Muay Thai class, something I've never had time for before. Quick breakfast of a tuna can, a small slice of wheat toast, a few orange slices, cottage cheese, and green tea. No cheat day today since I drank and ate carby two days last week for the convention.

Had a good run yesterday after work. Two hill sprints and then a jog afterwards. Passing by the high school I saw the track was empty so I did HIIT for a mile, sprinting hard once every quarter mile. Jog back home. Totally time...maybe 30 minutes? Not sure. Legs were pretty sore after. I've always been a really explosive sprinter. I remember a track coach saw me racing and tying with one of the football players in highschool (Rene; dude was an insane bodybuilder for being in his teens) and he invited me to join. Being so accustomed to hill sprints makes flat ground feel easy.

Friday, June 1, 2018

After work yesterday I spent about 30 minutes doing rear-delt raises, facepulls, and curls.

Muay Thai in the evening. No annoying warm-ups today for some reason, that was nice to skip. Just skipped rope and did some push-ups. 

Drilled with a partner on parrying the jab, grabbing the neck, and throwing a knee. Pretty easy. Switched sides eventually. Really not that much to report on here. It was hard to mess up.

Expanded that from a jab to a 1-2. 

Ended the session lying on the floor doing sit-ups while our partners slammed a Thai pad into our stomachs. Fun and I wanted the extra ab work.

Very easy session as far as a workout is concerned but hopefully instilled some good muscle memory patterns into countering. No sparring today. Canceled for the second week in a row. Just as well. Two weeks on from my last session and I still feel pain in my septum if I push on my nose.

Wednesday, May 30, 2018

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.

Tuesday, May 29, 2018

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.

Monday, May 28, 2018

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.


Friday, May 25, 2018

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.

Thursday, May 24, 2018

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.

Wednesday, May 23, 2018

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!

Tuesday, May 22, 2018

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.

Monday, May 21, 2018

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

Sunday, May 20, 2018

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.