week of 7/5/2021
Being flexible in training is key to successful training, and I don’t just mean flexibility in getting your kicks higher. So I have learned that through my years of training that my schedule as much as I may try to stick to it will have to be flexible. Family, friends, people getting sick, cars breaking down, and life in general just gets in the way.
Try as I might this last week I did not get all of my weight lifting sessions in. I however, did not let it derail me entirely.
Many many moons ago when I first started this adventure. If I ran into a bump, or a interruption of my schedule I would think, “well there goes my week. I am going to have to start over.” Well that is flawed thinking. Because even if you miss one workout or two, you can still get some in. You can squeeze it in maybe another day. Maybe you even just miss it.
You do want to stick to a schedule but scrapping your workout, and all your progress just because you missed a workout is like shooting yourself in the foot.
Consistency is important, but I argue consistency over time is more important.
Say your goal is five days a week of working out. If you only get three workouts in a week for a month because your schedule is just too crazy. That is far better than missing workouts one week so you decide to scrap that week, and try again. Only to find that your schedule is messed up again, and you have to start over again. Lather rinse and repeat. A few months down the line you are still starting over and you did not make any progress. If you stuck to the three days a week and did what you could during that time. You might very well see progress.
So what I am saying is… when you are getting started don’t get yourself bogged down and bum yourself out if you have missed a workout.
I say this with years under my belt, and I have been doing an 8 week weight lifting program. Where the last few weeks were rough for me. I missed two workouts every week. I got 4 others in but still. I contemplated just restarting the whole 8 week program. But I told myself to just stick it out. If I have to do it again I will. But doing what I can now is better than starting over.
Have you started over often? Try not to in the future. Just keep going.
Schedule: I got what I could in. I missed one day of weight lifting because
- Monday 6/28/2021: Mile Run, and Weight Lifting 1 hour
- Tuesday 6/29/2021: Mile Run, and Weight Lifting 1 hour, Muay Thai Training 1 hour
- Wednesday 6/30/2021: scheduled rest day
- Thursday 7/01/2021: Muay Thai Training 1 hour
- Friday 7/02/2021: scheduled rest day
- Saturday 7/03/2021: 1 hour of weight lifting, 2 hours of Muay Thai and Kali training
- Sunday 7/04/2021: Muay Thai 2 hours of training
My Martial Art Focus:
- We are working on footwork, distance management, counter attacks and 4 count drills
- In kali we worked on Espada y Daga, and footwork
Drills for this week:
Muay Thai:
1) jump rope
2) mirror Teep drill I lead
3) mirror Teep drill opponent leads
4) scoop the Teep, rear kick, lead kick, cross, hook, rear kick
5) held pads for H
6) incoming rear kick, return cut kick, rear kick, lead kick, cross, hook, lead kick
7) held pads for H
8 ) parry abs split the incoming cross, cross, hook, rear elbow, rear knee, rear kick
9) held pads for H
10) 4 count pop the leather
11) 4 count pop the leather
12) 4 count pop the leather
Kali: we focused on high box, with snake, bridge up, bridge down and plus sign block.
From there we did:
1) upper right quadrant, trap, stab with knife, and stab with sword or stick, low/high, high/low, abs high/high
2) lower right quadrant, trap, bite opponent hand with arm, slide stick up knife like a pool que.
3) snake to redirect opponents knife thrust with your punyo, trap both of opponents arms with your punyo, and theirs, stab them.
Weight Lifting
Focus on for this 4th week of 8 weeks is still strength and form.
Weight lifting: back and bicep focus
1) lat pull down- reps – 15, 15, 15, 15, 15, 15
2) standing barbell row – reps- 10, 10, 10, 10
3) resistance band face pull – reps- 15, 15, 15, 15
4) seated wide grip resistance band row – reps – 15, 15, 15, 15
5)dumbbell bicep spider curls – reps- 12, 12, 12, 12
Nutrition
- This week like I said was difficult. So I decided to switch to maintenance. I have been just making sure I get food into me. But have not been pushing the protein.
- I did eat a bunch of carbs though… lol
| MACRO AVERAGES | ||||||||||
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Average | Goal | Difference | |
| Protein | 97 | 124 | 167 | 143 | 102 | 95 | 81 | 115.571429 | 190 | 74.42857143 |
| Carbs | 184 | 302 | 199 | 232 | 183 | 391 | 164 | 236.428571 | 160 | -76.42857143 |
| Fat | 76 | 46 | 121 | 70 | 90 | 90 | 117 | 87.1428571 | 67 | -20.14285714 |
| Calories | 1808 | 2118 | 2553 | 2130 | 1950 | 2754 | 2033 | 2192.28571 | 2003 | -189.2857143 |
Don’t let things that pop up in your life get in the way of your goals. The key is long term. There will be things that mess us up. But we just need to push through.
Thank you for reading. If you liked it please hit the like button. If you want to chat please feel free to comment. If you want to keep following my crazy adventures, and some weeks less crazy… subscribe. For day to day things you can find me on instagram @sharpcupcake.
As always please remember, Don’t Photo Edit, Just Go Get It!
Thinks with Spinks 