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Super busy week with work so didn't make any Hapkido sessions. Only made two gym sessions which is shit. Need to get back to training in the AM to make that happen.

22/03/23
96.1kg

Squat-
110 x 3

Circuit- EMOM x 5
Dip- 3
Chin- 3
Deep knee bends- 6

24/03/23
95.9kg

Bench-
85 x 4

Deadlift-
140 x 3

Assault Bike-
15s on/45s off x 5

16/03/23
96.6kg

This weight cut is pissing me off. Ate 2,700 cals yesterday but have been averaging 2,500 all week which normally would have put me into the early 96's or below 96. I'm definitely moving enough and even at 2,700 my deficit is likely 700-800. I'll keep at it obviously and if it doesn't budge more this week I might up the calories a bit and see if that helps. Taking a day off the weights today but will train hapkido tonight.

*Edit- Gave myself a bit of a reality check this afternoon. In relation to the cut I think I need to lower my expectations and increase my standards. I've done the BMR and TDEE stuff before but have long since forgotten and have always reverted to 2500 cals as it's a round number and has always produced quick and easy results.  So my BMR is 2000 and TDEE is 3,300 based on 45-120 minutes of elevated heart rate activity per day. I walk my dogs for 60-90 minutes every day in addition to one or two training sessions. On some days that's 3-4 hours of elevated heart rate. Looking at this there's every chance I'm well under doing it on the calories and setting myself unreal expectations for weight loss and performance. Going to increase the cals to 2800 (500 deficit), lower my expectation on fat loss to half a kg/week and see how we go. Have been feeling sore and tired AF these last few days so I'm taking today off completely with a cheat day (not full cheat but will end up around 3,500 cals) and will get back into it tomorrow.

14/03/23
BW- 96.9kg

I'm at that sticking point with my weight right now. I've struggled to get under 96 for a while now. It used to be a breeze to blow past that and end up sub 95 but I feel I need to be a little more determined at this point. Have my food set for the week to go full bro mode (chicken and rice) and see if I can blow past this and end up sub 95 by the end of the week. 

Training:

BTN Press-
bar x 10, 30 x 5, 35 x 5, 40 x 5 (strangely this feels better than a normal overhead press)

Squats-
bar x 10, 60 x 5, 80 x 3, 100 x 5 (sleeves only)

EMOM x 10- 2 chins, 2 dips, 4 deep knee bends (felt surprisingly easy so wlil increase to 3, 3, 6 next time).

Stretching:

1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 3x10- 4 sec hold on each rep
1.c) HERO POSE- 3x10s

2. FRONT SPLIT CHECK-IN- 1x60s

11/03/2023

Bench- 3x5@60

Squats- 2x5@70

Super low energy the last couple of days. Today is somewhat better so got at least the basics in. Both felt pretty solid.

Shot some hoops with my son for about 30 mins after too.

06/03/2023
BW- 97.5 (about 8-10kgs too fat)

Warm Up-
Sled push/pull- sled +20kg x 25m x 3

OHP-
bar x 10, 30 x 5, 42.5 x 5, 5, 5

Squat-
bar x 10, 60 x 3, 75 x 5, 5, 5

Hamstring Curl- 3x8@30kg
Machine Press- 3x8@40kg
DB Lat Raise- 2x10@10's

Weighted Hamstring Stretch- 2x30s+10kg
Weighted Hip Flexor Stretch- 2x30s+10kg


*Edit- PM - 90 min Hapkido class. Pretty easy one tonight. No too strenuous.

03/03/23

Been training on and off recently. Still active but not consistent. Averaging two martial arts classes a week though which is nice.

Did some testing today and yesterday to get back into a proper setup next week.

Yesterday-
Bench- 85x2
Squat- 100x3 (sleeves and belt)

Today-
Overhead Press- 60x1
Deadlift- 140x1 (mixed grip)

*edit- Also did some VJ testing. Standing VJ is just over 20" (box jump with straight legs). Finished today's session with some DB presses, rows and a massive arm pump.

Loose plan is 4x gym sessions, 2x martial arts, run and swim.  Lessgo!

04/07/2022
BW- ?

Squat- 20 x 10, 60 x 5, 75 x 3, 90 x 1

Deadlift- 60 x 10, 80 x 3, 100 x 2, 110 x 1, 120 x 1, 130 x 1

OHP- 20 x 5, 30 x 3, 40 x 6, 35 x 8, 30 x 10

Decent session. Squats felt good and moved quickly and so did the deadlift. OHP was pain free in left shoulder which was a nice surprise.

Bloody head cold kept me out of action for the last week. Also had some lingering knee pain right where the MCL is. Wondering if I had a slight MLC strain in there somewhere. Pain is completely gone now though.

28/07/2022
BW- 98.7

Spanish Squat ISOs- 5x30s
Hanging- 5x20-30s

Back Squat-
20 x 5, 60 x 3, 80 x 1

Incline Bench-
20 x 5, 40 x 5, 60 x 3

Wanted to get a quick lift in as I have a game tonight. Everything felt ok. Weak-ish as I haven't lifted in a week but assumed that was going to happen. Spanish squat ISOs are gold! Can't believe I've never used ISOs before for my knee health.

Ball Game-
Nothing like a shitty rec league game to make you want to train harder. I'm just not fit enough or skilled enough at the moment. Had a full court sprint followed by a beautiful euro step between two opponents but just had no juice left in the legs to make the shot. That was the same on a few occasions. I can get to the basket easily enough or get my shot but it's falling short. In positive news though I had a cold one step RL jump which was around 24". This is up from the 19-20" from two weeks ago. I'm pretty excited about the next couple of months though. Just getting the weight down and my strength back should see me back up over 30" pretty easily.

Refs were completely one sided which shouldn't have surprised me after the jump ball. Guy opposing me tipped up straight out of the refs hands and when I looked at the ref he just shrugged his shoulders at me SMH. The rest of the game was super physical which is sometimes the norm but there was a lot they let go. I just need to be stronger. 

29/07/2022
BW- 98.2

Knees and ankles feel great this morning. Lower back has been a pain the last few weeks but that's just my lack of consistent training and lack of stretching. Need to get that fixed ASAP.

May train later today or just get a stretching session in.