Day 60/63 – Workout Log – Weight Lifting
Made a newbie mistake today and my workout suffered because of it. Yesterday I rode my bike into work for the first time which was a 40 km ride in total. I didn’t eat much in the way of carbs that night or today and didn’t have much glycogen stored for my workout today. Usually the day before and the day of a weight workout I eat more carbs than usual to make sure this doesn’t happen. I know myself well enough to know that’s what happened here. I just didn’t have the energy I needed to really push myself and the numbers show it:
Squats: 5 x 45, 5 x 95, 5 x 135, 3x 215 (stopped after 1 partial work set of squats)
Barbell Bench Presses: 5 x 45, 5 x 95, 4 x 150, 3 x 150, 3 x 150 (+5 lbs on work sets, but really struggled)
Deadlifts: 5 x 95, 5 x 135, 5 x 185 (didn’t even attempt my planned workset of 235 lbs – by this time I was running on empty)
Crappy results and it’s my fault for not eating properly in preparation. I’ll be sure to fix this for my next workout.
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 57/63 – Workout Log – Muay Thai
Yesterday I went to Muay Thai after work. It was super humid out – 30 C without the humidity, so I was sweating in no time! Normally I write these right after but I got distracted for whatever reason and because of that I can’t remember exactly what drills we did. We did pretty much all cross-training drills though with a lot of focus on catching an opponent’s round kick and countering.
My partner for the day ended up being left handed and none of our drills were really jiving, so I switched stances. Surprisingly I was able to keep my technique pretty good as a lefty. Maybe one day I’ll get to pull off an Inigo Montoya moment ;)
Day 55/63 – Workout Log – Weight Lifting
Weight day – Kombat was closed for a Muay Thai seminar but I was able to come in and use the weight room – thanks Joey! I would have loved to do the seminar but at this point I know I don’t have the stamina for 3 hours of Muay Thai training. I will be ready for the next one.
Here’s what I did:
Squats: 5 x 45, 5 x 95, 5 x 135, 5x 185, 5 x 215, 5 x 215, 4 x 215 (argh, one rep away from finishing my work sets – next time!)
Barbell Military Press: 5 x 45, 5 x 65, 5 x 100, 5 x 100, 4 x 100 (again, one rep away – next week!)
Barbell Bent Over Rows: 5 x 65, 5 x 115, 5 x 150, 5 x 150, 5 x 150 (+10 lbs on work sets and finished them all – moving up next week)
Pullups (laid under bar in rack and pulled myself up to that): 6, 6, 6
I’m really pleased with my progression, which means that I need to be extra vigilant to stop myself from slipping. Once the 9 week challenge is over I’m going to go back to full nutrition tracking for a month. I need to reset and make sure I’m eating enough and I also have another reason, but that one is still a secret for now. ;)
Day 53/63 – Workout Log – Weight Lifting
I hit my 2 plate goal for deadlifts today – it actually felt really easy after jumping up to 215 on squats – I think I’ll be able to do 235 on deadlifts next week easily. I feel that I’ll also be able to finish my squat work sets at 215 on Saturday as well.
Here’s the numbers for today:
Squats: 5 x 45, 5 x 95, 5 x 135, 5 x 215, 4 x 215, 3 x 215 (+10 lbs on work sets)
Barbell Bench Presses: 5 x 45, 5 x 95, 5 x 155, 3 x 145, 3 x 145 (+10lbs on work sets)
Deadlifts: 5 x 95, 5 x 135, 5 x 185, 5 x 225 (+10lbs on work set & finished – moving up next time)
Dips: 2 x 3 (still suck at these, but I know they will come as I drop weight)
Supermans: 3 x 8
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 52/63 – Workout Log – Biking
I haven’t written in a while because I was up north for the long weekend… kept to my plan pretty well and got in a bunch of hikes, swims and bike rides while up there.
Today I took the dog for a quick ride then came back and dropped him off before heading out again. I didn’t get out until late which was nice because the sun was down, there was a nice breeze and it was nice and cool out. I was able to get a 31 km ride which is 9 km more than the longest I’ve ever ridden. I am going to get up to a 50 km ride before the end of summer. Tonight I felt like I could just keep going and going.