Martial Arts and Training: 8 week program end, and I can see and feel improvements.

It is officially the end of another 8 week weight lifting program. I am happy with my results and I am happy with my progress. I am also happy it is done. I am looking forward to this next week of detraining, or letting my body rest. Out of the two (8 week programs) I have done this spring and summer I am feeling the need for a vacation after this one.

I have increased the weights I can lift by 10lbs across the board, I even increased some of my weights by 20lbs.

I am seeing definition and I am seeing my progress. It is slow, and monotonous at times, but I can see it.

First picture is from this month August 2021, and second picture is from 2017.

I could feel by body being tired, and just needing some down time. I finished out this week and I got great times running, and fantastic weights lifted.

I am literally at the top of the amounts of weights I have at home. I am going to have to invest in some more plates for my barbell, and some more dumbbells. This is a good problem to have.

Schedule: Week of Training

  1. Monday 8/02/2021: Mile Run, and Weight Lifting 1 hour
  2. Tuesday 8/03/2021: Mile Run, and Weight Lifting 1 hour
  3. Wednesday 8/04/2021: scheduled rest day
  4. Thursday 8/05/2021: Muay Thai Training 1 hour
  5. Friday 8/06/2021: scheduled rest day
  6. Saturday 8/07/2021: resting
  7. Sunday 8/08/2021: Muay Thai 2 hours of training

My Martial Art Focus:

  1. Stay light on my feet
  2. Cutting the corner so I can flank my opponent
  3. Keep my hands up
  4. Bringing the intent, intensity to training
  5. Superman Drill
  6. Head movement

Drills for this week:

Muay Thai Training: focus kicks
1) jump rope
2) Thai Test
3) mirror drill + leg kicks
4) mirror drill + leg kicks

5) jab, cross, rear body kick, rear leg kick
6) lead kick, cross, hook, rear kick
7) rear kick, Superman cross, hook, lead kick


Weight Lifting

Done with the 8 week program. So happy with the results. Well contemplate my next 8 week program I am going to start on my detraining week.

Focus on for this 8th week of 8 weeks with a focus on HIIT workouts, and volume.

Weight lifting: glutes and hamstrings focus

Superset
1) barbell stiff leg dead lift- reps – 15, 15, 15, 15
2) dumbbell single leg dead lift – reps – 15, 15, 15, 15

3) hip thrusters with a pause at the top – reps – 15, 15, 15, 15

Superset
4) dumbbell alternating reverse squats – reps – 20, 20, 20, 20
5) dumbbell sumo squats – reps – 15, 15, 15, 15

Nutrition

  1. Maintenance week for me.
  2. I missed my protein intake by a lot this week. I was way under in calories total, but I made up for that in more carbs and fat than I needed. Hah! Well I did try to eat more protein… just did not succeed this week. Keep chugging along and I will get it right eventually.
  3. In hindsight this may also be why I feel just a little run down and needing a break. When my nutrition is not what my body needs…
MACRO AVERAGES
 Day 1Day 2Day 3Day 4Day 5Day 6Day 7AverageGoalDifference
Protein1406776127123697496.571428619093.42857143
Carbs1307876270285178258182.142857160-22.14285714
Fat58484513963859375.857142967-8.857142857
           
Calories16021012101328392199175321651797.571432003205.4285714
8/02/2021 – 8/08/2021

Anyway that was my week. This coming week is a de-training week and I am so looking forward to it.

I will continue to be on maintenance eating, and will keep working on getting my protein.

Thank you all for reading. If you liked this post please hit the like button, if you want to follow my adventures as they come along please hit the subscribe button. As always I would love to hear from you. What are your goals? What are you doing to meet them?

My day to day shenanigans can be found @sharpcupcake on instagram.

As always, Don’t Photo Edit, Just Go Get It!

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