This was another solid 4-workout week: 2 kickboxing classes and 2 weight training sessions. Everything feels good except that I’m only getting about 6 hours of sleep per night on average. If I were to force myself into a healthier lifestyle, I would be getting 8 hours of sleep each night.
After 5 long nights of 5-6 hours of sleep combined with staying up late on the weekends, I’m pretty much beat on Friday. My only salvation is that I don’t get much strenuous exercise on the weekend, which helps me to recover.
Kickboxing
This was my last week at Tokyo Joe’s. My Extreme Kickboxing instructors are leaving that dojo (and rightly so) and apparently are setting up in another dojo about 25 minutes away from my house. That’s going to add 20 minutes to my kickboxing commute and 40 minutes to my girlfriend’s kickboxing commute. Bummer. Anyway, they will now be working at Premier Martial Arts in Derry, NH, teaching the same extreme kickboxing class.
Weight Training
Weights were up for the most part. This is good. Nearly back to repping 405 on deadlifts, the goal is 405 x 5. My pulls up are just horrible compared to what I used to accomplish. I believe that even though I am doing chin ups or pull ups each week, that my back is not getting much stronger. Note to self: integrate bent over rows back into training.
All the exercises like overhead press, flat db bench, and close grip bench are all going up slowly. Over time I will hit all my goals with these. I want 185 x 1 on overhead press, 100 x 5 on flat db press, and 225 x 5 on close grip bench. Muscles that need more focus: back, triceps, abs, and upper legs.
Monday 10/13 – 60 mins kickboxing
Tuesday 10/14 – 10 mins kickboxing
1a) Deadlifts – 135 x 10, 225 x 7, 315 x 5, 365 x 4, 385 x 2, 395 x 1, 315 x 8
1b) 1 leg seated calf raise – 25 x 10, 25 x 10, 25 x 10, 35 x 5, 35 x 5
2a) Wide grip pull ups – 0x 5, 0 x 6, 0 x 4, (0 x 1,2,3)
2b) Sit ups – 0 x 25, 25, 15
3a) Flat dumbbell press – 70 x 5, 80 x 5, 90 x 3, 90 x 3
3b) Alternating dumbbell curls – 40 x 7, 45 x 5, 50 x 3
Wednesday – 10/15 – Off
Thursday – 10/16 – 5 mins warmup
1a) Overhead Press – 95 x 8, 145 x 4, 145 x 4, 145 x 3, 145 x 2, 95 x 12
1b) 1 leg calf press on sled – 90 x 10, 90 x 10, 90 x 10
2a) Jump squats – 145 x 5, 145 x 7, 145 x 9
2b) 1 arm dumbbell row – 80 x 7, 90 x 7, 100 x 6
3a) Close grip bench – 135 x 7, 185 x 5, 195 x 2, 145 x 8
3b) Alternating dumbbell curls – 40 x 7, 45 x 5, (50 x 3, 40 x 8, 30 x 6)
Friday – 10/17 – 60 mins kickboxing
Sled Pulls
Sled pulls are an awesome way to train basically all the muscle in your body. This is one of the exercises that the Westside Barbell guys to as extra workouts during the week. The particular video below only incorporates leg training into a sled pulling session, but you can also do a variety of exercises for the back, shoulders, chest, and arms too.
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About Project Swole - Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
Here are some humorous links:
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