Originally Posted by
Pork Chop
Friday has been one of those days where you give everything you got but everything you got still feels really inadequate.
Still hurting from everything that's happened in the past week (especially my shoulder); I didn't want to go today, but i did anyway.
started off at gold's
5 minute warm up on the elliptical, i just didn't have the sprints in me and really didn't have time.
Barbell Deadlift: 2 sets of 10 reps (135lbs, 185lbs)
Dumbbell Lunge: 2 sets of 10 reps each leg (45lb dbells each time)
Assisted Chinup: 2 sets 10 reps (14 plates/76lb assist, 13 plates/72lb assist)
Standing Barbell Shoulder Press: 2 sets of 10 reps (90lbs, 100lbs)
One-arm Row w/Elbow Out: 2 sets of 10 reps each side (80lb dbells each time)
Back Extension: 2 sets of 10 reps
Lateral Bridge: 2 sets of 5 reps each side
Swiss Ball Crunch: 2 sets of 10 reps.
Then I went to muay thai early.
Started off with "combat conditioning" type stuff, wearing the 23lb weight vest.
10 left-handed slam ball slams
10 right-handed slam ball slams
10 suicides up and down the ramp
20 two-handed slam ball slams
10 suicides up and down the ramp
20 one-handed twisting slams x each hand
20 squats with vest and medball
10 laps down and back with vest, carrying 45lb to the chest (the sand bag was awol today)
after that i did some stretches
then a lil heavybag work
some handpad stuff for about 4 rounds each
asked ku phet if i could skip out on sparring coz i was banged up from this week
felt like a wuss for doing it
spent at least 30 min on the heavybag, doing 2 min rounds before having to call it a day.
My tank was pretty much empty.
Had a gatorade and a protein shake between workouts.
Downed a muscle milk and a lot of water once i finished up