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OMG what a fight. two undefeated champions facing off. definitely a fight of the year candidate.

Robert easter jr tall and rangy and you have mikey garcia who is calculate brawler and his left hook is deadly. robert easter starts quick early with the stiff sharp jabs but garcia being patient and just waiting and until when he starts jumping in and hitting and lands that ko shot damn off balance. robert easter was making fun of garcia's body at the weigh in no six packs or any tonage but stil powerful enough. but robert easter still fighting back he did move alot in one round but that was his downfall he has a good jabs but is not able to follow up properly without getting hit.
then garcia hits the gas and takes it to him towards the last few rounds and just shows how great he is. strong, powerful, calculated, smart, patient with counterpunching capabilities.

he wants to face spence at 147 but spence is too powerful, I don't know he would want that but if he is confident then who knows what can happen.

Date: 26/07/2018
Soreness: quads, back little
Bw: 63.5kg

Condition: Hot and very dry really affected alot by it.

Warm up
   Walk to gym
   Ankle mobility
   Calf stretch
   Quad stretch and hamstring stretch
   Hip holds X 20 sec
   Back rotations

Workout
   Counter movement partial squat jumps
     - 3 x 5 @40kg, 35kg, 30kg

   Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @22.5kg dumbbells in each hand
     - 3 x 7 each leg @40kg dumbbells in each hand

   Shoulder work
     - 2 x 20, 15 front shoulder press
     - 2 x 10 side shoulder press

   45 degree back extension + bent over rows superset
     - 3 x 7 @40kg barbell (rows at bottom position)

   Partial squats + calf raises superset
     - 3 x 7 @100kg

Cool down
   Stretch
   Walk back

Comment
Good session heat was alot but enjoyed the supersets. The squats are feeling good on my back.
   

Date: 24/07/2018
Soreness: quads, low back slightly
BW: 63.9kg

Condition: It was a nice session, back prevented me from doing any heavy deadlifts or squats.

Warm up
    walk to gym
    mobility and activation drills
    quad and hamstring stretches
    hip holds (forgot this until after jump squats, which my hips felt tight so did it after)

Workout
    Counter movement jumps
       - 3 x 5 @40kg, 30kg, 20kg

    Reverse Lunges
       - 1 x 5 each leg @bw
       - 1 x 3 each leg @20kg dumbbells in each hand
       - 3 x 7 each leg @40kg dumbbells in each hand

    45 degrees back extension
       - 1 x 5 @bw
       - 1 x 10 @20kg
       - 3 x 7 @40kg dumbbell

    Fifth Partial squat + Calf raise super set, feet shoulder width apart
       - 3 x 7 @100kg
       - Note: It was at pin 9 which is higher than quarter, only height where the low back pain was bearable as any lower my back would be compromised. hopefully I can strengthen my back this way, will keep the weight the same.

    front dumbbell raise + side dumbbell raise superset
       - 2 x 10 each side @8kg dumbbells in each hand

    side lifts
       - 1 x 10 @20kg dumbbells in each hand

    isometric 45 degree back extensions
       - 2 x 1 min @10kg plate

Cool down
    stretches
    walk back

Comment
It was a good session, I attempted RDL but back complained, so switched it to back extensions for glute hamstring work. I also wanted to do a superset of squats and calf raises but heavy squats at quarter squat was too painful for my back so I did the lowest pin which is just under the squat rack pin. which was bearable and back not compromised and hopefully I can use it to strengthen my back with. shoulder work rushed as time running out so did supersets alot and then finished with a isometric back extension.

Date: 22/07/2018
Soreness: quads
BW: n/a
Humidity reached 25 degrees w/ 45% humidity.

Played Tennis from 12:30pm to 4:30pm.
did some back warm ups as last time I played back pain made it hard to play tennis or pick up tennis balls but this time it felt good. ofc I couldn't hit a serve even if I wanted to. But we played it basic style but same rules. I played against my brother.

Score was close. But ran out of time.
Me  | 0 | 7 (1 )| 3 | 
Bro | 1 | 7 (8 )| 3 |

Legs and back fatigued but enjoyable.

Date: 19/07/2018
Soreness: back slightly, quads
BW: 62.9kg

Condition: It was not that sunny, but man was it baking in the gym and the fans were giving out warm air.

Warm up
    walk to gym
    ankle mobility/activation drill
    quad/hamstring stretch
    hip thrusts w/ bench
    good mornings empty bar
    hip holds

Workout
    Counter movement Jumps @parallel
       - 3 x 5 @40kg, 30kg, 20kg

    Front Squats
       - 1 x 3 @50kg : still a little too difficult.

    Reverse Lunges
       - 1 x 5 @bw
       - 1 x 4 @17.5kg
       - 3 x 7 each leg @40kg dumbbells in each hand

    Single leg romanian deadlift
       - 1 x 5 @bw
       - 1 x 3 each leg @15kg dumbbells in each hand
       - 2 x 7 each leg @25kg dumbbells in each hand

    Calf raises
       - 1 x 5 @20kg
       - 2 x 10 @120kg
       - Note: easy for calves but was more difficult on my back trying to maintain neutral spine and bracing core slight low back pain as body not used to heavy load in a while.

    Shoulder workout
       - front dumbbell shoulder press 2 x 10 @10kg dumbbells in each hand
       - side dumbbell shoulder press 2 x 10 @10kg dumbbells in each hand
       - reverse delt dumbell raises by bending at elbow 2 x 10 @25kg in each hand

    back extension 45 degree holds 1min x 2
   
    superman alternating holds x 10 sec each arm

    crunch holds one leg bent and other leg straight 2 x 30 sec

Cool down
    stretch
    walk back

Comment
It was a good session, front squat still in experimental stage I have a feeling that it's body's rust from having heavy loads on the back for a while, so maybe doing 1/4 squats to get body used to it before doing heavy back squats, front squats too difficult for me. Reverse lunges were good and back endurance was the key to my back training.

Date: 17/07/2018
Soreness: back a little, hips
BW: 62.8kg (63.8kg with shoes)

Condition: It was a nice day, had plenty of time to workout, which lasted about 2.5 - 3hrs, which included experimenting with different squat variations where I don't have stress on my back with the heavy back squat.

Warm up
    walk to gym
    dynamic/mobility warm up
    quad/hamstring stretch
    hip holds
    back extensions x 10

Workout
    Counter Movement Jumps
      - 1 x 5 @40kg
      - 1 x 5 @30kg
      - 1 x 5 @20kg

    Squat variation experimentations
      - normal back squats as a reference at 60kg : upright too hard to lift
      - dumbbell at side squats 30kg dumbbells each hand : upright difficult and slight pain in back until I lean forward then easy to go up
      - front squats : it was ok on light weights, but heavy weights not trained to it so was difficult but not much back pain that I remember
      - zercher squats : slight pain but weight not that difficult to get up, upright.
      - hip belt landmine squats : new territory so difficult at 60kg
      - goblet squats : easy but dumbbells limited in weight.
      - So I will probably switch to front squats for now until I can get my back stronger

    Reverse Lunges
      - 1 x 4 each leg @bw
      - 1 x 4 each leg @20kg
      - 3 x 7 each leg @40kg dumbbells in each hand

    Single leg romanian deadlifts : hurts my back when I use heavy dumbbells and going down so might have to switch to RDLs
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @17.5kg dumbbells in each hand
      - 3 x 5,5, 1 each leg @30kg dumbbells in each hand

    Calf raises w/ barbells : slight pain on low back holding heavy weight on shoulders, maybe because it's been a while or because back is weak link but managed.
      - 1 x 5 @60kg
      - 2 x 15 @100kg

    Shoulder workout
      - in front shoulder press for front delt work 2 x 20 @8kg dumbbells in each hand
      - dumbbell shoulder press 2 x 20 @8kg dumbbells in each hand
      - side elbow raises for rear delts 2 x 20 @15kg
      - lying on inclined bench face towards bench slow swim action 2 x 10 @2kg dumbbell in each hand
      - sprint arm swings 2 x 20 @5kg dumbbells in each hand

    Back extensions 2 x 20 @45 degrees
    alternating superman 1 set of 5 sec holds for 10 reps each arm
    superman hold for 30 seconds arm, chest and legs off the ground.

Cool down
    stretches
    walk back

Comment
It was an ok session, might switch to front squats as an alternative to back squats until my back gets stronger. I don't think belt will help as I don't have a problem of rounding my back especially when I did the alternatives there was always slight back pain even though I was upright when looking at a mirror from side. Will see how it goes.

A lot of opinions around the handball that gave france a penalty, which var is used but used incorrectly as some people have said that why they show it in slow motion when you are looking to see if hand ball was intentional I don't think it was intentional so penalty was not right decision.

VAR is a good thing for football for there is also room for improvement from ref's who analyze it and how it should be analysed to stop making mistakes like the penalty given to iran against portugal I think the one that nearly kicked portugal out of the tournament.