Day 46/63 – Workout Log – Weight Lifting / Biking
Weight day!
Here’s what I did today.
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 205, 5 x 205, 5 x 205 (finished all 3 work sets – moving up next workout)
Barbell Military Press: 5 x 45, 5 x 65, 5 x 95, 5 x 95, 5 x 95 (finished all 3 work sets – moving up next workout)
Barbell Bent Over Rows: 5 x 65, 5 x 115, 5 x 140, 5 x 140, 5 x 140 (finsihed all 3 work sets – moving up next workout)
Pullups (laid under bar in rack and pulled myself up to that): 5, 5, 5
I love it when I can finish all my work sets and can move up. I think I’ll definitely be able to hit my goal of 2 plates for both squats and deadlifts by the end of the 9 week challenge or shortly after.
Once I finished I came home and downed a post workout shake, then went out bike riding for a few km with the dog. I’m loving the new bike! I really need to break in and adjust the disc brakes though before I go on a proper trail with it. The cables weren’t pre-stretched so as I ride it more they are stretching out and throwing everything out of wack.
45/63 – Workout Log – Muay Thai
We had a conditioning day at Muay Thai class today – always good times, ha. Here’s what we did:
- 20 L jabs, 20 R crosses, 20 L jabs, R crosses, 20 skip knees, 30 squats
- 15 L jabs, 15 R crosses, 15 L jabs, R crosses, 15 skip knees, 20 squats
- 10 L jabs, 10 R crosses, 10 L jabs, R crosses, 10 skip knees, 10 squats
- 20 R push kick, 20 R round kick, 20 L push kick, 20 L round kick, 20 push ups
- 20 R knee, 20 R push kick, 20 L knee, 20 L push kick, 20 sit ups
- 20 R round kick, 20 double R round kick, 20 L round kick, 20 double L round kick, 20 skip knees
- high knees with Thai pad
- spring ups
- hopping with leg up with partner
Starting to feel closer to being ready to go back to the advanced classes. I need more conditioning work but I’m remembering a lot of my technique from before at least.
42/63 – Workout Log – Biking
I got myself an early 9 week challenge reward! There are still three weeks to go, but I am going to finish and I found a great deal on a new bike, so I couldn’t pass it up. I was thinking either bike, skydiving or a new tattoo, but I figured I’d get the most usage out of the bike and it would be the best at getting me towards my goals.
I went out for my first ride on it today and it’s so much nicer than my old bike. I haven’t weighed them, but this one is very noticably lighter. The shifters actually work when I want them to and the shock feels really nice. My last ride was 20 km and I went 22 km this time and felt like I had so much more energy to keep going. I would have, but at the 10 km mark it started to look really gloomy out and literally as I was by my house a thunderstorm started so I cut it short. But next time I think I can do 30 km for sure. I’m going to map it out and hope that the weather cooperates with me.
Day 41/63 – Workout Log – Weight Lifting
I had a great start to the day today with a really good workout. I work up in a really strong mental state and I went in knowing that it was going to go well. I hit new records for myself in all three lifts and I broke through the 200 lb mark on squats. My goal is to get up to at least two plates for both squats and deadlifts by the end of the 9 week challenge.
Here’s the numbers for today:
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 205, 4 x 205, 3 x 205 (+10 lbs on work sets)
Barbell Bench Presses: 5 x 45, 5 x 95, 5 x 145, 5 x 145, 5 x 145 (+5lbs on work sets & finished all work sets – moving up next time)
Deadlifts: 5 x 95, 5 x 135, 5 x 185, 5 x 215 (finished work set – moving up next time)
Dips: 2 x 3 (woo, finally got another one)
Supermans: 3 x 8
It feels really good to see consistent progress. I know it will slow down soon but I”m ready for that and I am going to keep working hard at this. Not sure what I’m going to do tomorrow yet. I’d like to mountain bike but the trails are going to be really muddy and I’m not that confident in my handling skills yet, so maybe a nice long distance ride.
Here’s what I did:
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 135, 5x 135
Dumbbell Bench Presses: 5 x 20, 5 x 40, 5 x 50, 5 x 50, 5 x 50
Deadlifts: 5 x 135, 5 x 155, 5 x 155
Dips: 2 x 2 – This is tough for me right now with the extra weight I’m carrying – going to keep at it and focus on negatives
Supermans: 3 x 8
Day 40/63 – Workout Log – Muay Thai
I finished work early today and between relaxing, being sore from yesterday and the crappy weather, I found myself really not wanting to go to Muay Thai tonight. But I know myself and I knew that I’d feel better after, so I packed up my stuff and went. Friday class is always good. Ivano works us hard on the conditioning and gives us a lot more cross-fighting drills.
Here’s what we did:
- Warm up
- L jab / catch – back and forth with partner
- L jab / catch, L jab / catch, L jab / catch, R cross / parry, L hook / block, R round kick / block- back and forth with partner
- 10 straights, 10 uppercuts, 10 hooks, 10 knees, 10 squats, 10 push ups – done for speed
- L jab / catch, L jab / catch, L round kick / block, R cross / parry, L hook / block, R round kick / block- back and forth with partner
- 10 straights, 10 uppercuts, 10 hooks, 10 knees, 10 squats, 10 push ups – done for speed
- L jab / catch, L jab / catch, L round kick / block, R cross / parry, L hook / block, L round kick / block- back and forth with partner
- 10 straights, 10 uppercuts, 10 hooks, 10 knees, 10 squats, 10 push ups – done for speed
- Clinch / clinch defense
- Clinch / clinch reversal
- Clinch / clinch reversal – back and forth with partner
- One arm clinch / counter – back and forth with partner
- Too many Japanese squats / push ups to count
Another day of being drenched in sweat. Good times!
Day 39/63 – Workout Log – Weight Lifting
It’s been just over a month since I started going back to Kombat more consistently and I’m amazed at how quickly I’m feeling this good. I’ve knocked off over half the weight I regained when I fell off the wagon and my conditioning and form are coming along nicely. I’m still not where I was last fall, but I’m confident I’ll be back there and beyond by the start of winter.
My new weight training program is going really great and I’m very happy with the strength increases I’ve seen so far. It’s weird to think that the best gains I’ve seen have been from such low volume, but it’s working.
Anyway – here’s what I did today.
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 195, 5 x 195, 5 x 195 (up 5 lbs from last time – going up next time)
Barbell Military Press: 5 x 45, 5 x 65, 5 x 95, 5 x 95, 4 x 95 (couldn’t finish the last set this time)
Barbell Bent Over Rows: 5 x 65, 5 x 115, 5 x 135, 5 x 135, 5 x 135 (adjusted my form to keep my elbows closer – going up next time)
Pullups (laid under bar in rack and pulled myself up to that): 4, 4, 4
Squat strength is consistently going up. I’m going to try jumping up to 205 on Saturday.
Day 38/63 – Workout Log – Misc
Today’s workout was mostly back and some core/legs. Here’s what I did:
back:
- laying pull ups
- laying chin ups
- pull up negatives
- chin up negatives
- chin ups
core / legs:
- crunches
- leg raises
- squats on a balance board
- back extensions on an exercise ball
Squatting on the balance board was really tough but I’m going to do it more often. I definitely think it will help me out with snowboarding this season.
Day 35/63 – Workout Log – Biking
I was planning on going mountain biking today but had a timing conflict so I had to miss out. I decided to go for a nice long ride around here instead. I mapped out my course on Gmaps Pedometer, put on some tunes and started pedalling.
For the first time I did a 20km ride – peanuts to a long distance rider but hey, I’m progressing and that’s what I’m most concerned about.
I also learned that athletic sandals are really crappy biking footwear when my foot slipped and I scraped the back of my heel really good.
Next time I do a ride, I’m going to add another km to the end of my planned route. I would be really happy to double my riding distance by the time winter rolls around.
Day 34/63 – Workout Log – Weight Lifting
At some point over the last couple of days I ran over a jagged piece of metal, so I got to get up bright and early and put the donut on my car – unexpected car repairs yay!
Saturday means lifting at Kombat. I’m glad they have some gym equipment – saves me $40 a month for a membership somewhere else.
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 190, 5x 190, 4×190 (+5 lbs on work sets)
Barbell Bench Presses: 5 x 45, 5 x 95, 5 x 140, 5 x 140, 5 x 140 (finished all work sets – moving up next time)
Deadlifts: 5 x 95, 5 x 135, 5 x 185, 4 x 215 (+10 lbs on work set – should be able to finish next time)
Dips: 2 x 2 (dips are my nemesis)
Supermans: 3 x 8
Now to go get my stupid tire patched.
Here’s what I did:
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 135, 5x 135
Dumbbell Bench Presses: 5 x 20, 5 x 40, 5 x 50, 5 x 50, 5 x 50
Deadlifts: 5 x 135, 5 x 155, 5 x 155
Dips: 2 x 2 – This is tough for me right now with the extra weight I’m carrying – going to keep at it and focus on negatives
Supermans: 3 x 8
Day 33/63 – Workout Log – Muay Thai
Muay Thai class was really fun today – we did some footwork, a lot of cross-fighting and then some conditioning.
- Warmup
- Footwork practice
- L jab/catch
- L jab/catch, R cross/parry
- L jab/catch, R cross/parry, L hook/block
- L jab/catch, R round kick/block
- L jab/catch, R cross/parry, L round kick/block
- L jab/catch, R cross/parry – back and forth
- L jab/catch, R round kick/block – back and forth
- L jab/catch, R cross/parry, L round kick/block – back and forth
- High knees to thai pad / push ups
- Medicine ball bounces / squats
- Hitting each other in the torso with thai pads
By the end of the 90 minutes my shirt was absolutely soaked! Good thing I had a big towel in the car because I forgot a change of shirt and my seat would have been soaked.