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Training Martial Arts 03/01/2021: Covid19 vaccination # 2, New Gym, and Mini Cut

Hello out there. I am here and I am alive. The second COVID-19 vaccine shot had me down for two days. I was very exhausted. You know that feeling right before you are coming down with say the flu? Yeah it was like that. The injection site was extremely sore, and I had a slight headache. Other than that I bounced back on Wednesday and carried on with my training.

Yep I was able to keep to my mini cut during the slight down time. It was actually hard to meet my caloric needs when I was not feeling well and just wanted to sleep. But after 48 hours I was right as rain. My arm was still a little sore, but I was no worse for the wear.

My martial arts gym home moved to a new location. We are settling in, and it is going to take time to get everything sorted and where it is all working 100%. We persevere and we roll with the punches. However, that means some of our class times have changed, and that takes some getting used to. We have to go early in the morning, and that is fine and all but that means not sleeping in.

Mini Cut Update

(note: You must find the right macros, and caloric intake for you. I am only giving you my information for reference.)

Daily macros I am trying to meet: Moderate Carb intake
Protein = 173 grams
Fat = 90 grams
Carbs = 201 grams

My averages for the last two weeks:

MACRO AVERAGES
2/22/2021 to 2/28/2021
 Day 1Day 2Day 3Day 4Day 5Day 6Day 7AverageGoalDifference
Protein1441321261011117699112.71428617360.28571429
Carbs162204204118153124198166.14285720134.85714286
Fat49628297104558976.85714299013.14285714
           
Calories16651902205817491992129519891807.142862306498.8571429
This is the first week of mini cut data.
MACRO AVERAGES
3/1/2021 to 3/7/2021
 Day 1Day 2Day 3Day 4Day 5Day 6Day 7AverageGoalDifference
Protein726311010310410310794.571428617378.42857143
Carbs159136182259228189161187.71428620113.28571429
Fat466168116408772709020
           
Calories13381345178024921688195117201759.142862306546.8571429
Second week of min cut data.

So this is eye opening. This level of detail and view is helping me course correct to hit my goals. According to my fitness watch tracker, I am burning about 4,000 calories on Tuesday, Thursday, and Saturday. On Monday, Wednesday, and Friday I burn about 3,000. The exception being Monday 3/1, and Tuesday 3/2 after I had the COVID-19 shot.

  1. Scale numbers are going down. I have seen ~ three lbs of weight loss.
  2. I am having to make sure I eat on time, and I am trying to make sure to eat the correct amounts. I have to up my intake it looks like.
  3. I am having a hard time meeting my macros. I am going to have to snack more I guess.
  4. I am lactose intolerant, but found whey protein isolate so far does not upset my stomach.

Again I am only sharing to share my experience and to reference what I am doing. You will want to calculate your own numbers, and your own macros.

Is this detailed view of data helpful?

On to my training for the week:


Wednesday 3/3/2021 Training: 1 hour and 15 minutes- 1.2 mile run, HIIT ramp rowing, slider workout and weights

It was a beautiful morning and I have been sitting on my behind for two days. After COVID-19 second, shot arm is a little sore still but not as bad as the last two days. Also not dead tired anymore. Yay!

Ran 1.2 miles

20 minutes Ramp HIIT row:
20 min ramp HIIT, 4 intervals total

3 intervals of:
1 min @ SR 18
1 min @ SR 22
1 min @ SR 26
1 min @ SR 30
1 min recovery

Last interval:
1 min @ SR 18
1 min @ SR 22
1 min @ SR 26
1 min @ SR as fast as you can (35 for me today)
1 min recovery

Slider workout: do this set 3x through
1) slider sit through – 10 x reps each side
2) slider skaters – 20 x reps
3) flye Push-ups- 5 x double arm, 5 x each arm
4) plank wipers – 10 x reps each side

Weight lifting: do this set 3x through
1) goblet squat- 10 x reps, 35 lb dumbbell
2) sit ups with press at the top- 30 x reps, with 20 lb kettlebell
3) fly to front raise- 10 x reps, 10 lb dumbbell
4) tripod tricep rows- 8 x reps each side, with a 35 lb dumbbell

I got it done then made brunch and got on with my day.

Thursday 3/4/2021 Training: 1.5 hours of training.

Today was a day I needed to get into the gym. It was good to get in and work the drills. Thank you Khun Kru Krysta for a great class.

I did an extra workout before the class.
3x through this set

1) fast feet 30 seconds
2) star jumps 30 seconds
3) sit through 10x reps

Muay Thai Training:

1) jump rope
2) Jab , catch , jab drill

3) Jab, cross, hook, cross, lead kick
4) held pads for H

5) Jab, cross, upper cut, upper cut, hook cross, lead kick
6) held pads for H

7) Jab, cross, lead elbow, rear elbow, rear knee, rear kick
8 ) held pads for H

9) Lead Teep, rear kick, hook, cross, lead kick, defense Teep
10) held pads for H

11) Shadow box footwork- circle jab, circle shield, step back Teep….Step and slide jab catch jab, step and slide cross hook cross, step and slide jab high elbow cover jab

Friday 3/5/2021 Training: 1 mile run and calisthenics

Good Friday Morning!

Woke up and my body is feeling tired. So instead of a heavy workout. I went for a mile run. It’s 27 F degrees out and windy. Brrrr! And did some calisthenics.

Calisthenics:

1) 100 push ups
2) 100 sit ups with press
3) 100 reverse sit ups

Saturday 3/6/2021 Training: 3 hours of Muay Thai and Kali

Today I had a great day of training today. It was kinda early but nice to be done early.

Muay Thai we worked on distance management, getting in and getting out. I was also working on keeping my hands up to keep my face covered even when I am exhausted. My hands migrate lower the more tired I get, but I was trying. I also worked on getting out of the pocket after I completed my combo.

Muay Thai Training:

1) jump rope
2) Jab , catch , jab drill

3) Jab, cross, hook, cross, lead kick
4) held pads for H

5) Jab, cross, upper cut, upper cut, hook cross, lead kick
6) held pads for H

7) Jab, cross, lead elbow, rear elbow, rear knee, rear kick
8 ) held pads for H

9) Lead Teep, rear kick, hook, cross, lead kick, defense Teep
10) held pads for H

11) with a partner throw jab, catch, jab, cross, Perry, cross, hook, bob and weave a cross, hook
12) let your partner throw first

Kali:
We worked on…
Heaven 6
Umbrella 6
Running saints
Cob cob
6 Cob Cob inward backhand inward
6 cob cob inward backhand inward, heaven 6, umbrella 6

Thank you Khun Kru Krysta for teaching and working with us.


Have you tried a mini cut? Would you rather a less detailed view of my mini cut information?

I hope you all have a great week. I am going to keep training, like I do, and I am going to work on getting the macros in I need to. I consider this a work in progress. I am learning. I am adjusting, and I will keep trying. I may make a mistake, but I will keep trying.

Thank you for reading my blog. If you liked this post please let me know and hit the like button. If you want to see more please subscribe, and if you are feeling chatty please feel free to comment. I just wanted to say thank you to all the viewers. There are some interesting opportunities for me coming down the line, and I am amazed that you are all reading my blog. So thank you all, and please tell me what you think.

If you want to see day to day stuff, and sometimes my food, I put that on my instagram account @sharpcupcake . Don’t forget: Don’t photo edit, just go get it.

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