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.
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!