Martial Arts and Training: Getting back into the swing is hard after a vacation.

This week was hard to get back into. I did not realize how much I needed that vacation. We had been on lock down and not going anywhere for 15 months. We worry about our kids and them getting covid. One of them is still to young to get the vaccine.

So we chose the beach and being socially distanced from everyone. It was fantastic.

But we came back last week, and I attempted to start an 8 week weightlifting program. I one day in of the 3 day split. So I restarted it for this week we are in.

I did however, get all of my martial arts training in. I have new bruises to show. Today woke up wondering why the left side of my torso hurt. Looked down and lo and behold bruises on my lower left hand side of my torso.

So getting the training in just needed to restart my other training.

Gonna be kind to myself and just go with the flow.

Do you find it hard to get back into the swing of things after an awesome and much needed vacation?

Schedule: Week of Training

  1. Monday 8/16/2021: Mile Run, and Weight Lifting 1 hour
  2. Tuesday 8/17/2021: 1 hour of Muay Thai Training
  3. Wednesday 8/18/2021: scheduled rest day
  4. Thursday 8/19/2021: 1 hour of Muay Thai Training
  5. Friday 8/20/2021: scheduled rest day
  6. Saturday 8/21/2021: 3 hours of Muay Thai Training
  7. Sunday 8/22/2021: 2 hours of Muay Thai Training

My Martial Art Focus:

  1. Stay light on my feet
  2. Cutting the corner so I can flank my opponent
  3. Pull up foot out of the bucket when throwing cross

Drills for this week: Focus on getting in and out of the pocket

1) mirror with rear leg kick
2) jab, cross, lead elbow, rear elbow
3) jab, cross, rear elbow, rear knee, rear kick
4) jab, cross, lead elbow, lead knee, lead kick
5) slip the incoming cross torso hook, break elbow with upward elbow, throw arm, bob and weave the incoming hook, torso hook, kick back of knee, hit back of opponent head.
6) rear to lead pop the leather


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

Weightlifting:

1) resistance band abduction – reps – 20, 20, 10, 10, 10, 10

2) barbell pause hip thrust TUT 1/3/1 – reps – 8, 8, 8, 8

3) single leg, stiff leg, dumbbell deadlift- reps each leg – 15, 15, 15, 15

4) barbell stiff leg dead lift – reps- 12, 12, 10

5) dumbell frog pumps – reps – 20, 20, 20

6) cable/resistance band pull throughs- reps- 12, 12, 12

Nutrition

  1. Maintenance week for me.
  2. Whew it has been a high hormone week for me. So the carbs have been flowing.
  3. Need to work on my protein, and actually get them in.
MACRO AVERAGES
 Day 1Day 2Day 3Day 4Day 5Day 6Day 7AverageGoalDifference
Protein97102669242969784.5714286190105.4285714
Carbs300239225227168268179229.428571160-69.42857143
Fat69935782751215779.142857167-12.14285714
           
Calories22092201167720141515254516171968.28571200334.71428571
08/16/2021 – 08/22/2021

This blog post is a day late. Par for the course this last week. But I am pushing through and going to get back on track.

Thank you for reading. If you liked this, please hit the like button so I know. If you want to follow along, subscribe. My everyday shenanigans can be found on instagram @sharpcupcake. Comment if you want to let me know how you get back on track after a vacation.

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

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