Monday 2/6/2012
Back to the gym after a long weekend off.
After last week's fiasco, i figured it was time to go back to the drawing board for some tweaks.
My schedule has been Yoga monday, cardio bag tues/thurs, muay thai wed/sat (sometimes fri).
Hitting the bag class twice a week with muay thai has put a lot of strain on my shoulders.
I was hoping that I could eventually transition into all-in-all-out on thursdays instead of the bag class. Last week showed me that all-in-all-out is a no-go. My body just can't handle it (maybe later).
I've decided to add some weights after yoga and do my yoga day twice a week (Tues & Thurs).
The official program is:
Mon- Yoga & Weights
Tues- Cardio Bag
Wed- Muay Thai
Thur- Yoga & Weights
Fri- Rest (optional Muay Thai)
Sat- Muay Thai (sparring day)
Sun- Rest
Doubling up on yoga and weights just feels like a good idea for injury prevention and a little bit of strength.
For weights, I'm following something similar to Starting Strength beginner's program - 3x5 for 3 bigger lifts. I'm going to keep the weight medium-low for now, until I feel ready to do more.
Did 1hr yoga class.
Followed up with weights.
Yoga class was a bit more strenuous than I remember - I sweat a lot.
Weights:
Deadlift - 135lbs x 5reps x 3sets
Squat - 135lbs x 5reps x 3sets
Assisted chinup (neutral grip) - 52lb assist x 5reps x 2sets; 70lb assist x 5reps x 1set - 70lbs felt like where i really should be.
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