Tag: Macros

( week of 6/24/2021)

I got busy with family and forgot to write up my post yesterday. I was thinking as I lay there in my bed willing myself to sleep because I had an early 4 am morning work day to get to. It is time to change up my blog.

As martial artists we look to better ourselves and change. I am constantly changing and learning in my art, in my training, and in my fitness. So too this blog is changing.

I have many readers. Some readers come for the healthy recipes I post. (Hey recipe lovers there is another recipe post coming soon. I promise!) Some readers are here for my martial arts posts. Some readers read my posts for the workouts. I don’t know what you like, but my training has significantly changed such that Muay Thai is consistent. It does not have tons of new drills. I am making minor tweaks, that I work on for days/weeks/months. So my training is looking similar day to day, week to week.

So… I will put my main focus for the week here in the blog. I won’t have the nitty gritty day to day stuff here. If you want to see that you can always go to my Instagram account @sharpcupcake. Along with what I am focusing on, will be the drills we used to focus on that for that week.

I started out this blog posting ever time I was working out. That was nearly every day, and that got tedious real fast. Then I switched to this current format.

Now I switch again. I am hoping this will be more streamlined, and helpful to you my readers. You can just skip to the parts you like or want to read.

On with the blog…

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Schedule:

1. Monday 6/24/2021: Mile Run, and Weight Lifting 1 hour
2. Tuesday 6/25/2021: Muay Thai Training 1 hour
3. Wednesday 6/26/2021: scheduled rest day
4. Thursday 6/27/2021: Muay Thai Training 1 hour
5. Friday 6/28/2021 : scheduled rest day
6. Saturday 6/29/2021: Mile Run, Weight Lifting 55 minutes
7. Sunday 6/30/2021: extra rest day because inertia got ahold of me after my work meeting

This was a pretty light schedule for me. There are two days of Muay Thai that did not happen due to holiday, that is 3 hours missing, 1 hour of Kali missing no class, and I was lazy on Sunday so no run or weight lifting.

Martial Art Focus:

This last couple of weeks I have been focusing on keeping my hands up, not flaring my elbows, and punching from my face. The last focus I mean not dropping my hands down to my chest for example before I hit the cross.

Hard part of all this is… remembering all of that when sparring, and trying to avoid being hit. Focusing on this during drills when you are tired is hard, not letting all of that fly out the window when sparring is so much harder.

Currently I only remember these things I am focusing on at most half the time. Which is an improvement to when I started sparring and everything I learned just flew the coop. Hahah

Muay Thai Training:
1) jump rope
2) jab, cross, rear kick to leg
3) jab, cross, rear kick to body

4) cross, body hook, cross, lead kick
5) he’d pads for H

6) (high) rear elbow cover, uppercut, cross
(High) lead elbow cover, uppercut, hook, cross
7) held pads for H

8 ) (low) rear body cover, uppercut, cross
(low) lead body cover, uppercut, hook, cross
9) held pads for H

10) feeders choice ( we did random order)
11) held pads for H

Training focus: Weight Lifting and Running

1. Currently for running I am just using it as my cardio. I am not training for a marathon, however I have noticed my times have been slowly improving.
2. Weight Lifting, I have been on an 8 week training program. 3 day split. This week was upper body, lower body, lower body. This week was week 7.
   • My partner has noticed and commented that I have toned up
   • I Have upped my weights that I can lift by 10 lbs for both dumbbells and barbells

Weight lifting: back, shoulders ,triceps, abs

1) inclined under hand chin ups- 8, 8, 7, 7

2) standing dumbbell tricep overhead extensions- 15, 15, 15, 15

3) standing dumbbell lateral raises – 10, 10, 10

4) leaning shoulder front raises – 10, 10, 10, 10

3 supersets below: do all exercises in a set before taking a break

Superset 1: do this set x4
1) standing dumbbell upright row- 12, 12, 12, 12
2) dumbbell back fly – 12, 12, 12, 12

Superset 2: do this set x3
1) seated tricep overhead extensions – 12, 12, 12
2) overhead resistance band tricep extensions – 12, 12, 12

Superset 3: do this set x3
1) crunch into side to side crunches – 20, 20, 20
2) sit ups into twists – 20, 20, 20
3) upper crunches – 20, 20, 20

Weightlifting: lower body quads and glutes

1) dumbbell squat – reps- 20, 20, 20, 20

2) standing leg extensions- reps each leg- 12, 12, 12,

Superset: do all exercises once before rest
1) barbell hip thrust – reps – 12, 12, 12, 12
2) floor glute bridges with weight plate on hips – reps- 12, 12, 12, 12

Superset: do all exercises once before resting
1) resistance band abductor – reps- 15, 15, 15
2) dumbbell sumo squats – reps – 15, 15, 15

Nutrition:

Macros for the week of 6/24/2021

Ok sooo this week… was first week back on cut, cutting week, but I was not able to keep up the protein. I think I am going to have to start timing food and planning better, shakes etc to make sure I eat on time.

OH but carbs are my go to when I have not planned properly. Carbs are not bad just not an all the time food. lol

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	115	157	131	142	79	102	89	116.428571	173	56.57142857
Carbs	207	223	162	296	151	273	259	224.428571	201	-23.42857143
Fat	56	103	126	106	124	71	94	97.1428571	90	-7.142857143
Calories	1792	2447	2306	2706	2036	2139	2238	2237.71429	2306	68.28571429

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Well there you have it. The new format. Let me know what you think.

Here is your chance to chime in. Tell me what you like to see, what would be helpful in this blog. I of course will take these things into consideration.

Thank you all for reading. Please hit the like button if you liked this post. Subscribe if you want to see my posts as they come out.

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