Really good Muay Thai session last night. Kicks have been on-point this week. Haven't hurt my feet at all. Did jam my thumb throwing a right on the Thai pads. Shows that I'm punching hard with that arm at least. Stretching has been helping my left kick. Tight hips have been an issue. Learned to slow down pad work and reset my stance between combos. Got a better cardio workout than Monday, did more things in general.

Went through (another) break-up after that. Things look to be over for good this time. Particularly rough after having spent 4 days including the weekend traveling together. Sad but it's also time to move on. Feeling numb and not too stressed, but that's likely to change in the coming days.

Work dinner tonight at a Mexican restaurant. Will drink tequila and some beer. Coming home early because it's a work night.

Stayed sick over the weekend during a birthday trip to San Francisco and got better enough by Monday to train. Did a bench and dumbbell press workout, going up to 190x7 and 135x2, respectively. Muay Thai a few hours later. Very easy session. Wore my contacts and didn't misaim when throwing kicks. Don't know if there's a correlation there.

Yesterday I did box squats of 330x3x5.

Deload

SSB squats
185 x 5
230 x 5
275 x 5

240 x 7, 7, 7

Still sick. Woke up after 9 hours of sleep and had leftover steak and a green smoothie for breakfast, followed by black mixed with fruit tea and ginger. Working the afternoon shift.

Have a sushi dinner to go to in the evening but am looking forward to it after dieting this week.

Am sick and also gouged my own left eye holding the pads for someone kicking. Dumb.

Though miserable, I went to a kick-ass concert yesterday, a metal cello group.
Drank no alcohol. It was a 2-hour drive to Berkeley with traffic. Ate a ground beef and spinach bowl in the parking garage and had some low carb food at this restaurant called Eureka after the show (deviled eggs, pork ribs, and a steak salad). Good time.

Deload

Overhead press
95 x 5, 8, 8 (behind-the-neck), 8
115 x 8
Super-set with pullups

Landmine press
125 x 3 x 7
Super-set with pullups

Curls, rear delt and external rotation work

Have gone to Muay Thai Monday, Tuesday, and Wednesday. I am going to have to back off a bit for the rest of the week because my right foot is hurting the more I get sloppy with kicks. It's a problem for me when we're throwing fast and especially on the Thai pads where I can't dictate the height like I can on the bag. I know everything I'm doing wrong - it's a matter of practice and repetition at this point. Tight hips are also part of the problem.

Weight loss is coming along nicely. My scale needs new batteries so I don't have a number but I definitely notice in my abs. Getting harder on myself with dieting and portion sizes.

Did a full-bodied workout because I'm going to be busy meeting Stephanie for lunch in San Francisco tomorrow and won't have time to train.

Deload

SSB box squats
290 x 3 x 5

Bench press
185 x 5
195 x 5
195 x 5
Super-set with T-bar rows

Went into this session with a better expectation of what to do: people hit hard, so give what you get. Switches rounds throughout the 45 minutes so I can't accurately give a breakdown of each one. After the first two rounds though I felt myself gassing, which stunned me. For one, I found it harder to breathe with the gear on and only one other person wore one. Something I have to get used to.

Had the most trouble with the tallest guy in the class, a guy who looks to be about 6'5 or so, hits and kicks really hard, and frequently shouts Street Fighter lines when hitting the bag. Got some cool bruises from all the kicks he threw. My kicks are awful in sparring situation and I frequently find my range off so I make contact with my toes. This leads me to kicking lightly and handicaps me against opponents. For what it's worth I started landing some clean ones against a shorter opponent later.

Felt a little looser this time and experimented with the hitman style which really had me popping my jab out and tagging chins. Still gun-shy with my right but it's getting there.

As I was walking out I said my goodbyes and this one dude I recognized from last year who seems really experienced said, "Hey, you have some really awkward movements, and your jab is AW-" I prepared to laugh and agree that my jab is awful - "AWESOME. You threw it from crazy angles and I got hit because I couldn't read it." I was shocked and thanked him. I frequently see this guy helping others and getting the better of everyone else there so that was a big deal to me.

Worked up to dumbbell push pressing 115. Got it up, dropped it, swung it back up and hit a second. Failed a third attempt. Also did pull-ups for the first time post-surgery. Used leg drive a little bit and started cautiously but by the end of the session I was doing them mostly with arm power. No hang between reps, had my feet touch the ground. Big milestone. Used a neutral grip.

Missed Muay Thai yesterday because I took a nap after getting home late from having my car serviced and I overslept. Rest did me well though, I felt sore and tired. Went on a 45 minute walk at a quick pace after dinner.

SSB squats
345 x 5
390 x 3
435 x 1
With no more knee pain and my back feeling better going in I'm squatting more confidently. Actually, my back has been hurting when I wake up more than before but today at work I massaged it a bunch and did some stretches. Have some postural changes in mind to implement. Very pleased with how easy this was compared to prior weeks and what that signifies as I lose weight and do Muay Thai (admittedly I have not gone this week as much).

330 x 7, 8, 8

Abs and Swiss ball leg curls

4 hill sprints a couple of hours later.

Went running a couple of hours after lifting yesterday. Three hill sprints and then about a 12 minute jog with a few short sprints mixed in there. Training twice a day is becoming a norm.

Rear delts and general upper-back area are very sore today.

Very sore today. Was gonna take the day off of weights and do cardio, but I chose to have fun and engage in some social eating via a glazed donut at a work meeting and some tacos one of the plumbers brought me from lunch so I decided to put the calories to use. Keeping volume low on pressing and weight heavy.

Bench press warm-ups
Up to 155 x 8

One-arm dumbbell press
100 x 3
115 x 3
125 x 3
135 x 2
Super-set with Bent-over dumbbell rows up to 125 x 8
Anything past the 125 is with a dumbbell handle and plates. Couldn't come up for a third. Weight felt surprisingly light for the first two reps despite soreness.

Bench press
185 x 7, 8, 8
Super-set with T-bar rows up to 170 x 10
Hey now, that's some decent weight. Arm feels strong. Can't decide what feels better, benching 185 or rowing three 45s and 35.

Buncha curls, external rotator raises, rear-delt dumbbell raises, facepulls

Another Muay Thai session last night. Did this a few hours after box squats. Small group today, just 5 in total.

Partnered up with one person holding the mitts and the other throwing a 1, 1-2, post with the left, and following the shove with a right cross. Partnered up with the older guy who I sparred with on Friday with me holding the mitts first. On my turn to strike I overextended my right and felt pain. This never happens with my left so I can only surmise it's because of the surgery. In any case, it's probably good I'm reaching new levels of extension.

Drill 2 involved adding a lead roundhouse at the end. I am AWFUL at kicking with my left. It is a completely different animal than with my right and it looks like I've never thrown a kick in my life when I do it. I got advice to whip my arm down to act as a counterbalance and this made a huge difference in my ability to actually throw the leg out. I'd been told to do the opposite earlier by keeping my hand up and out as a guard.

Next we moved on to bagwork. Two punches of any kind followed by a kick. I opted for left kicks exclusively to get more practice. On round 2 we could only elbow strike and knee.

We then did calisthenics, which I can always do without. I'm here to learn technique, not workout. Given how out-of-shape almost everyone else is, though, I can't blame the coach for including this. He broke out the ab wheels and while one person repped it the other squatted. I got told to widen my squat stance and not go as deep for reasons unknown to me. On the ab wheel I did mine from a standing position before going down to my knees. By the way, first time using one of these since my surgery.

Finished up with planks, which I had already done to failure earlier in the day after box squats (was able to hold onto it the entire time here) and sit-ups, throwing a 1-2 at the bag at the top. We also did push-ups for something like a minute straight.

Front delts are a little sore after all this. Making sure I'm giving myself ample time to recover and to include more rear delt work and pulling.

SSB box squats
330 x 3 x 5
Knee is feeling good again.

Walkouts
470 x 2 x 10 second holds
420 x 15 second hold while Hise shrugging

Weighted crunches
50 lbs x 2 x 12

Plank
60 seconds

I'm upping the ab work lately. 

Went to sparring yesterday. Not everyone had the full set of equipment so some partners were limited to throwing 1-2s while the other person defended. I started off doing this with a new girl who had facial piercings so I made sure not to make any contact with her face. Gave her some pointers on not standing square and to keep her hands up.

We switched partners at the sound of the timer. Was able to spar a shorter guy who I've met before. He was moving around a lot and making me chase him so I used my reach and cut off his trajectory. Sparred another guy who has given me tips on technique before but his cardio isn't good and he had to stop to catch his breath a couple times.

Third partner was an older guy who suddenly hit me super hard and would not let up. He also clinched. I was kind of angry in the moment because I've gone far lighter than him and had the other coach tell me to lighten it up and slow down, whereas this coach reacted by telling me to tighten up my guard and defend. Instead of matching his power I bruted through his clinch attempts, parried and blocked, and lightly made contact with his chin over and over again because his guard wasn't great. I'll suck it up and adapt to the different coaching styles and go a little harder next time against this dude. He got gassed and slowed down a little as time went on.

After time was up I had a lot of energy left so I stayed behind and let loose on the heavy bag. Cadio is holding up very good. I didn't get tired until the bag.

Overhead press
135 x 5, 5, 5, 5
Super-set with band pulldowns

Dumbbell push press
Up to 100 x 4 for 2 sets
Super-set with band pulldowns

Landmine press
125 x 8, 8, 8
Super-set with Meadows rows x 8 and band pulldowns
Minor back tweak on the last set.

Decline push-ups and band chest flyes super-set followed by curls with a 45 and finishing with horizontal band curls

Going to a birthday party in Concord today. Going to eat a lot.

SSB squats
320 x 3
370 x 3
415 x 3
This was a roller-coaster. Knee and back were hurting. I walked out with the 415 THREE times only to walk it back because I felt my back tighten up, which happens before a really bad tweak. My knee had also hurt on the 370. Finally, I went for a 4th, took a wide stance, and really sat back into the decent, ready to cut the set short if I felt pain. Did three reps and felt good for 5. Very happy.

330 x 3 x 7

Had a shake and then did some sets of Swiss ball leg curl ups and ab work, including weighted crunches with a 50 lb kettlebell. 

Left knee hurt yesterday trying to do box squats. Worked up to doing singles of 360 and then finished off with 360x5 with no pain. Timed holds and walkouts after.

Bench press
Work-sets up to 155 x 5
Super-set with T-bar rows up to 115 x 8

One-arm dumbbell press
100 x 8
115 x 8
125 x 3
135 x 3
Super-set with dumbbell rows of the same weight x 8
Wanted to do a final RE set with the 125 but I'm cutting weight and doing martial arts. Less is more. Save it for the third week before deloading.

Bench press
175 x 8
180 x 8, 8, 8
Super-set with T-bar rows up to 170

Curls

SSB squats
300 x 5
345 x 5
390 x 5
300 x 8, 8, 8
Weight felt very heavy. Wasn't sure if I'd get the 390. Glad I'm not regressing yet with the addition of martial arts training. Left knee and right shin hurt a little. Was ready to cut the first 300 set short because of my knee until I widened my stance and felt better.

SSB good mornings
200 x 8, 8

Plank for 50 seconds

First non-deload session was box squats on Friday. Worked up to 330 x 5 for several sets, then did timed holds with 420 while hise shrugging the weight.

Went to boxing that night and sparred for most of the session. In the rotation was one guy who was dancing around and backpedaling the entire time. That's one way to defend, but we were told to stay in a limited space at the start and we were going all over the gym. I couldn't really drill much with him in a back-and-forth manner because I just chased him the whole time and used my superior reach to lightly make contact. Another opponent was a big guy who probably hit too hard for a sparring match but I never vocally complain about that. I got to trade with the coach for a while too and it was ridiculous how much lighter he went than almost everyone I've gone up against. It let me slow down a bit and focus on technique.

After work yesterday I dumbbell pressed up to 125 for 8 and bench pressed 175 for sets of 8. Continuing the weight increase with no issues. A milestone I made at the end was curling the 50 lb kettlebell with both hands. I have a well-developed tricep and a comparatively deflated bicep so I'm excited to bring some balance back to the Force.

Currently at work and it's dumping rain. Hopefully things are dyer by the time I squat in the afternoon.

Muay Thai yesterday. First time this year going without contacts. Completely forgot I wasn't wearing any by the time I was working, so that's good. Via instructed drill, worked on slipping my partner's jab with a counter to the chest as I weaved under his attack at the same time. We took turns doing this. Eventually added a leg kick which threw both of us off because we were stepping out with the wrong leg. Got it down and then added a 3, 2, and a knee to finish it off. I chose the tallest guy there deliberately. To be honest, when I faced off I noticed I was exaggerating his size in my head and when at a distance and he didn't seem tall when we went at it. Finished off on the bag. I felt a light twinge in my right hamstring tendon when throwing a left roundhouse and took it very easy when supporting with that leg afterwards. I am restricting myself to three days a week at this place for now while I powerlift and continue to gauge how my body is doing in regards to recovery.

Have been doing a deload week. Also had a good cheat day on Saturday. Pizza and cheesecake may or may not have been involved.

Muay Thai Monday went well. One of the less challenging sessions I've had, but got some good opportunities to work on technique. Mostly did boxing this session.

Finished up my deload with a press workout Tuesday, going up to 95 with the bar. Did some pretty heavy landmines up to 115, but lower then what I normally do. I feel it's very important to keep the heavy stimulus constant so my body doesn't lose muscle mass during this diet.

Speaking of which, my body composition status is progressing terrifically. I'll post some progress pictures soon, but I fit into a size 34 pants now.

Had an excellent Muay Thai session on Wednesday. There were only four other people plus myself, so while they partnered up I got to work 1-on-1 with the coach. The combos today were extremely short and simple compared to the long strings I've struggled to get right in the heat of throwing hands; he later revealed to us that this was deliberate and that he's trying to go that route more which is something I've wished for awhile now.

I got my stance corrected and was reminded to not stand so square as well as to keep my palms facing in instead of out. With him holding the mitts we did various combinations of 1-3 punches followed by a single kick. What's more, I was allowed to select what to throw. Something so simple really let me learn a lot more than striking poorly because I'm struggling to remember what comes next.

Before arriving I'd gotten myself psyched up watching compilations of Saenchai on YouTube. Something I learned watching him was how he seems to let the thrown kick lead his rear foot into a pivot. Instead, I've kinda been rearing up on the ball of my foot as the initial movement. It's been making my feet tired and my kicks weaker.

Whether that analysis is correct or not, it's been making my kicks pop much more and I feel loser and more fluid. The coach commented on how much energy I have and had to tell me not to jump when I knee since he's right in front of me.

At one point, I overextended my right arm and felt my elbow twinge in pain. I shook it off and took it easy after that. It was a little worrisome but I deduced that it wasn't anything deleterious to my recovering injury like the tendon failing or something.

Rest of the session was light sparring using just a punch and a kick combo. I felt tired. While everyone else switched between mitt-holding and striking in the prior exercises, I was striking the whole time. The last guy I went up against was the only person taller than me and his reach threw me off. I have to stay alert for that variable since I'm usually up against smaller dudes. I kept falling short and missing.

At the end we all stretched together and the coach gave us a pep talk before inviting us to a Saturday barbecue at the studio. He asked us what we learned today and I spoke up the most which he complimented. It was cool to get a vibe of camaraderie from here.

Last night I woke up from sleep in pain from my elbow, but it's weird. I can't replicate it at will even if I stretch out, although this wasn't the case a few days ago. Seems like it's improving. I'll be back on Monday so it gets a chance to heal. Also gotta be careful today while benching - we'll see!

Last Friday I went to boxing and was the only one who showed up! This is a sparring class and is my favorite session of the week. Just hit the bag for the 45 minutes, instead.

Yesterday I did a deload with box squats only going up to 310x5. Was planning on going to Muay Thai but I misread the schedule and mixed it up with a cardio kickboxing class instead of technical training. I opted to stay home and go on a jog instead. When I got to the high school track it was empty, which I haven't had any luck with lately, and couldn't resist doing half a mile of HIIT before jogging back home. Total time doing cardio was about 25 minutes.

Overhead press
Work-up to 135 x 2 x 5
Super-set with band pulldown

Dumbbell push press
100 x 1, 4
Failed a 5th.
Super-set with one-arm band pulldowns

Landmine press
125 x 10, 10, 10
Super-set with one arm band pulldowns
Triple-set with isolation work for right arm

A set of chest flyes and a set of hammer curls

Did 3 hill sprints and a jog several hours later.

Bench press
95 x 8
135 x 8
Super-set with T-bar rows up to 90

One-arm dumbbell press
100 x 5
125 x 5
140 x 0, 1
125 x 2
125 was getting boring but this jump did not go as planned. Almost fell off the bench.

Bench press
170 x 8, 8, 8, 8
Super-set with T-bar rows up to 135 x 10
Getting to some good weight with both arms.

Overhead pressed up to 130 x 5 for several sets on Sunday. 100 x 4 dumbbell push press with the left arm and some heavy landmine presses as well. To accommodate martial arts, I am keeping workouts no more than an hour, lessening reps here and there (going more for 8 than 10-12), and going heavy.

Yesterday did 3 sets of box squats: 290, 330, 330 x 5, followed by a set of lunges and a set of 200 lb good mornings.

Went to boxing on Saturday for the first time since last year's injury. One of the main coaches congratulated me on making it back. It was cool of him to remember me and my situation.

This class is all about technique and sparring. We were briefly shown a defensive combo of parrying a jab with the right and then slipping the opponent's right - basically, countering a 1-2. My right arm parried fine.

After about 5 minutes we switched partners and sparred for the rest of the class. I didn't think to bring shin guards because it was boxing, but it turned out during sparring we kicked, too. The coach instructed me to just avoid kicking, but my opponent kicked at will. Rather than tell him we're not doing that, I instead opted to handicap myself and only box while he kicked.

The big test was striking with my right. I found this side lacking in power and snap, but at least it was a factor and it blocked a lot of shots. At one point he directly punched my forearm and my bicep hurt a little from the snapback but it was nothing serious. We actually went at it pretty hard and the coach told us to go at it easier. At some point he saw my partner kicking and told it's punches only with me. I will also say this: with the pace we were going at for 3 minute rounds the entire 40 minutes or so, my cardio held up very good. It was hard and my shoulders got tired holding my hands up, but I was able to push through the fatigue the whole way and keep active, while he gassed out near the end. I did get hit with some good shots and my big nose still hurts.

Good to be back.

SSB squats
320 x 3
360 x 3
410 x 3
Squats getting stronger. I can feel it. More mental confidence about the bottom feeling a little sticky and less of a fuck given about failing. I just blast through. As a result, I'm going a little deeper than before. I still have a priority of not dumping the weight on the concrete patio, though.

290 x 3 x 8-10

Bench press
95 x 10
135 x 10
155 x 10
160 x 8
Super-set with T-bar rows up to 115 x 10

One-arm dumbbell press
100 x 8
115 x 8
125 x 10, 8

Bench press
160 x 8, 10, 10, 10, 10
Super-set with T-bar rows up to 125

Spider curls (both arms) and band curls (right arm)

Had an awesome rest day doing a pub crawl on St. Patrick's Day. Ate super well and got 8 hours of sleep before and after.

SSB squats
240 x 3
290 x 3
330 x 2 x 5

SSB lunges
150 x 2 x 16

Planks and a 10-minute jog on my tip-toes

Overhead press
65 x 2 x 10
95, 115, 125, 125, 125 x 5
I'm liking the reps of 5 much better. Big jump up.
Super-set with band pulldowns

Dumbbell push press
50, 80 x 3
100 x 4
PR as far as I can remember. Lately I've only been getting 2. Locked out the final rep for a long time as if a judge was watching.
Super-set with one-hand band pulldowns

Landmine press
125 x 10, 9, 10, 10
Super-set with with one-hand band pulldowns and Meadows rows with same weight

On Tuesday I did HIIT, or at least attempted to. There was a surplus of people walking their dogs and I couldn't really sprint easily on the road to the high school. The high school track itself was occupied by a track team. I ended up doing adaptive intervals where I would sprint whenever I had enough space and jogging when need be all the way back to Heart Attack Hill, where I did two hard sprints up it and finished with a 10 minute jog. Pretty good run overall. One doesn't need to stick to the same intervals every time, for sure.

Yesterday was a rest day. Went to the Boiling Crab with a friend and feasted on shrimp, corn, lobster, and crayfish. Because she passed on getting Krispy Kreme afterwards, it ended up being low-carb and diet friendly. Cool.

Pretty good squat day yesterday. Lifted a little hungry but non-optimal conditions are just a part of training. I've recently gotten a raise and have been working less hours after hiring a second dispatcher who for the most part has been doing well, which is going to make it easier to fit martial arts into my schedule again.

SSB squats
295 x 5
340 x 5
385 x 5
310 x 3 x 8

Swiss ball curl-ups

Reverse crunches

Lifted in the rain. Dumbbell was a little hard to keeo steady but nothing too bad. Felt good. More personal stuff going on that I refuse to keep me down; why bemoan what I can't control when I can focus on the things I can?

Was lowering a 45 and felt my right arm suddenly hurt a little at the surgery site. I wish I had a frame of reference for what these twinges mean so long after the supposed safe zone of the tendon fully reattaching (takes about 3 months for that to happen). No pain afterwards. May be scar tissue breaking up, but I really don't know for sure. I feel fine now.

Bench press
Up to 135 for a workup

One-arm dumbbell press
100, 115, 125, 125 x 8
Super-set with dumbbell rows

Bench press
155 x 8, 10, 9
Super-set with T-bar rows

Squats (straight bar)
295 x 5
340 x 5
385 x 0
315 x 8, 8
First time squatting heavy with this bar in a year (I did my squat deload with it a week ago). I overestimated my ability to seamlessly switch back from the SSB. Walking out on 380 I mildly tweaked my back trying to stabilize it on my back and didn't attempt to squat down. I think a few weeks of doing work sets with this will be a good plan to get back on the horse.

I'm contemplating just sticking with the SSB full time, actually. It makes sense. I'm not going to compete soon and I'm not able to do any real deadlifts yet.

Behind-the-neck press
65 x 10, 10, 10

Overhead dumbbell press
80 x 8, 8, 8
Super-set with band pulldowns
Triple-set with band tricep pressdowns in right arm and lighter band pulldowns

Landmine press
125 x 10, 10, 10
Super-set with band pulldowns
Triple-set with band tricep pressdowns in right arm and lighter band pulldowns

Push-ups, chest flyes, curls

Bench press
95 x 10
135 x 10
140 x 10
145 x 10
150 x 10
Super-set with T-bar rows

One-arm dumbbell press
100 x 8
115 x 8
125 x 2, 5 (lost balance so picked it up and went back at it), 8
Super-set with dumbbell rows (no straps)

Bench press
150 x 8, 10
Super-set with T-bar rows

Tricep pressdowns, curls, facepulls

Bench press is coming along! Also feeling better emotionally today, though still blue.

Next month my account freeze for kickboxing ends. I feel ready.

This is for yesterday. Went on a fasted walk for 50 minutes in the morning. Later on a 45-minute jog through downtown and back to take my mind off something I'm going through (bad breakup again today). Going to ramp up the cardio now to no less than twice a week with a fasted walk on my off-day.

I've gotten in some good cardio this week. First was a metal show on Saturday for my birthday. It was a big milestone for me to get in the moshpit again, although I did protect my arm a bit and favor my left side for defense against windmilling idiots. On Monday I did hill sprints and a jog afterwards, and Wednesday I went on a 47-minute jog to the high school track and back.

Worked up to overhead pressing 105x10 for a couple of sets last night and then did the usual overhead workout with dumbbells.

SSB squats
335 x 5
380 x 3
423 x 1
330 x 7, 7, 8

Swiss ball leg curls, reverse crunches

Bench press
95 x 10
135 x 10, 12, 12, 15
Super-set with 100 lb T-bar rows

Hinge bench press
90 x 10, 10
115 x 10
120 x 10, 10, 8
Super-set with dumbbell rows up to 125 x 10 (no straps this week - I misplaced them and while looking I thought this is actually a good thing because I could train my grip)

It is my birthday.

SSB squats
310 x 3
350 x 3
400 x 3
300 x 8, 8, 9

Hise shrugs
300 x 20, 20

Good mornings
150 x 2 x 10

Reverse crunches

Going out to a nice German restaurant soon, a birthday tradition.

Overhead press
Up to 65 x 10
Felt a small twinge in my right arm so I stopped.

Seated overhead dumbbell press
80 x 8, 8

Landmine press
100 x 10, 10, 10, 10

Eccentric tricep pressdowns with right arm
30

Tried doing a set of eccentric skullcrushers. I can bang out reps with the 50 lb dumbbell but it's too heavy for slow lifting at the end of a workout. Might pick up a pair of 40s sometime.

SSB box squats
240 x 5
290 x 5
310 x 5, 5, 5

Good mornings
200 x 2 x 8

RKC planks
3 x 30 second

No knee pain today.

Did two sets of lunges with 150 before I called it off. Left knee is hurt on the first rep when I'd go down on the right leg. Using it as support did it somehow. Hurt much worse on the third set so I stopped. No limp when I walk. I should be fine.

Yesterday I worked up pressing overhead 105x8 with a barbell and did seated dumbbell presses in the left arm with 80 x 8-10.

SSB squats
290 x 5
330 x 5
380 x 5
This was a small victory. 330 felt really heavy and my right knee was hurting a little. I knew I was feeling distracted and needed to channel my mind into exploding up, and 380 was there despite also feeling heavier than I would expect.

Timed walkout and hold
420 x 20 seconds

SSB squats
390 x 3 x 8

Good mornings
150 x 2 x 8

Deload

Bench press
95 x 10
135 x 10, 10, 10, 10, 10
Super-set with rows
Went up to 90x11 on T-bar rows. Doing this pair of exercises almost made me feel like nothing had happened to my arm.

One-arm hinged bench press
90 x 2 x 10
115 x 10, 10, 10
Super-set with rows up to 125x10

Bench press
95 x 10
115 x 10, 10
135 x 10, 10, 10
Super-set with 90 lb T-bar rows

One-arm hinge bench press
70 x 10
100 x 10
115 x 10
125 x 10, 10
Super-set with bent-over dumbbell rows up to 125 x 10

Facepulls and curls

This was intended to be a deload. Got a good pump and went pretty heavy but didn't kill myself with strain.

Did a Tabata workout for a little over 13 minute yesterday. Wasn't going to train but I figured I'm cutting now and I could squeeze a workout in after work before going out to see a movie. Did burpees, shadowboxing, kicks, and jumping jacks. At the movie I snuck in a Quest bar, a can of tuna, and some cheese curds, while my girlfriend brought apple slices, cuts of cheddar, walnuts, and salami. I slipped the tuna to avoid the smell. Also, Insidious 4 was pretty good.

SSB squats
290 x 5
330 x 5
390 x 1
300 x 3 x 8
Whew, could feel the fatigue in my legs. Probably from not deloading and the increased conditioning this week.

Hise shrugs
300 x 2 x 15

Slow good mornings
150 x 2 x 10
This truly is a different exercise compared to the 200 lb sets I do on the other days.

Bench press
45 x 10, 10
65 x 10
90 x 10
115 x 10
120 x 10
125 x 10, 10
130 x 10
Super-set with inverted rows and T-bar rows (90 lbs)

One-arm dumbbell press
100 x 10
115 x 10
125 x 9, 9, 9, 8
Super-set with dumbbell rows with the same weight

Tricep pressdowns, lat raises, curls