Sounds like you’ll need to wait then. Afraid I’m out of ideas, really.
no self-respecting Scotsman wears anything under their kilt. I’m deadly serious; it’s completely taboo
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haha! Whaaat?
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I was thinking he has already done that !!!
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Thursday 10th August
Gym Workout
Rowing machine 2min Warm-up
Back Squat
20kg x 5
70kg x 20
Barbell Calf Raises
110kg x 20
Rack Pulls (right on knee)
60kg x 2
100kg x 2
120kg x 2
140kg x 2 - straps on
160kg x 2
170kg x 2
140kg x 5 - shrug at top
Chin-ups (superset Dips)
BW x 5 (BW x 5)
5kg 3x5 (5kg 3x5)
Dips 10kg x 6
Shoulder Circuit
20kg Seated DB Press 3x10 - fuck missed last rep of last set!!
6kg Lateral Raises 3x10
25kg DB Rows 3x10
Seated Cable Rows 3x10-12
I bought lifting straps and a Dip Belt! I really love that belt and now I will be able to get serious with my dips and chins.
Holy shit, I dunno how 20rep squats at 65kg can be borderline easy, yet I’m struggling from about rep 8 with 70kg! Rep 13 I’m contemplating death and 18,19 and 20 are hideous reps as I claw my way out of hell. Whoever says they like widowmaker squats need a good slap up the head and thrown in a loony bin. Lol
Dirty as that I missed rep #10 on my last set of presses. I must admit that I went a bit overboard trying out my new equipment, so I really should hit my reps next week.
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20 rep squats at the best and are usually more mental than physical. Back in March I got 21 reps with 85kg which was just over body weight and I know exactly what you mean about the reps from 13 onwards. I usually find the first 10 are ok and at a good Rythm and the next 10 are done in 3’s and 2’s. Keep at them they do get easier !!!
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Saturday 12th August
Gym Workout
Rowing machine 2min Warm-up
Paused Front Squats
20kg x 5
40kg x 3
60kg 2x3
Front Squats
60kg 2x6
Conventional Deadlift
60kg x 5
80kg x 5
100kg x 5
115kg x 5 - wtf is up with my grip…
115kg x 5 - mixed grip, felt off
115kg x 5 - mixed grip, felt better
100kg x 5 - 1 plate deficit
Front Rack Holds
80kg x 30sec
90kg x 30sec
100kg x 30sec
110kg 2x30sec
80kg x 60sec - wow, that’s a killer!
Chin-ups (superset Dips)
BW x 5 (BW x 5)
5kg 2x5 (5kg 2x5)
Ok gotta listen to these warning signs; it’s time for a deload. Next week I’ll find a new and exciting way to challenge myself in a low CNS taxing way.
I’m thinking of not going to the gym for a week so I get that itch back again. I’ve been lacking motivation for a little while and the sudden lack of grip strength really was a red flag.
I was actually surprised how heavy the 115kg conventional deads felt. Maybe I’m not stronger on them than sumo or maybe my groove will just take a bit longer to kick in.
Weighed in at 76.4kg which has been consistent for the last 3 weeks. I’m keeping my calories the same and hopefully still gain some strength.
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Grip is usually the first thing to go when you’re beat up. That and ability to stay tight.
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Thursday 17th August
Ok so I found a new and exciting way to challenge myself, by starting up Muay Thai 
I found a small gym about 3kms away from where I live. They train Monday, Tuesday, Thursday and Friday nights for 2 - 2.5hours and they have 3 active fighters in the group of about 8. One of the bloke (the coaches son) is the Qld junior reigning champ and is defending his belt in a month. He is fukin quick!
This will obviously be all the conditioning I need and after my body gets used to this I will start to put some quick strength focused lifting sessions in the mornings before work.
5:30-7:30pm
3km warm up run
Free warm up on heavy bags
Structured heavy bag combo
2 minute circuits of
Sparring
Leg kicks + Push-ups
Skipping knees to heavy bag
50x weighted crunches + 20x 20kg plate presses
Battle ropes
Some more structured sparring
About 120reps of half rep Push-ups in a row
I than did free bag work while the rest of the blokes worked on clinches and sparring.
I learnt a bit about myself in just the one session, mostly positive. I can keep up with the blokes with most of the cardio stuff and the endurance Push-ups. My calves are screaming at me right now as I hobble around and tomorrow I’m going to have huge blisters on my big toes from swivelling when kicking.
All good stuff and I’m going again tomorrow! (see what happens when I take a few days off from the gym 
)
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Friday 18th August
Muay Thai Training
2km run warm up
Free heavy bag
2min circuit of
- Hanging Leg Raises
- Sparring
- 20kg Smith Machine Squats
- 40kg bench 3x10 + chin-ups 3x10
Clinch practice
Partner kicking drills
100 half Push-ups in a row
Holy fuckin Calf DOMS!! I was crippled today. Unfortunately I was on the wheelbarrow at work so I just had to suck it up, but I’ve been hobbling all day and after that session I’m even worse! Maybe see some gainz out of it!
I may hit the gym tomorrow for some squats and deads but I’m not promising anything. Also a massage this weekend is very likely.
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Nice work Irish, that workout sounded like lots of fun.
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This for me would be the whole workout itself lol
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It really is! It’s a really good blend of conditioning and skill training. The coach is a big, chill aussie bloke that is happy to go through the movements to show me, but he is also big into letting us hit the bag and get our own groove.
It normally is for me 2 
I’m so glad I started running a few months ago or I would have died! When you are with a group of guys, it’s easier to push yourself and keep the motivation up.
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Sunday 20th August
Chill Day!
I was thinking about hitting the weights all weekend but yesterday I helped my housemate rip up tiles and renovate and to be honest, I am still literally too sore to put in a decent effort. I have been limping around due to Calf DOMS since Thursday night and, while it is slightly more mild today, I decided to do something I have been meaning to do for awhile…
Asian Oil Massage
Full back rub x 10min
Shoulder hard massage x 10min
Lat and shoulder blade hard massage x 10min
Upper arm and neck rub x 5min
Full back light rub x 5min
What a great session! Really felt the knots in my traps and behind my shoulder blades get worked, and the relaxation side of it can’t be understated at all. Left the parlour feeling thirsty af but a lot less tense.
The rest of the day will involve bumming on the couch, drinking water than cracking a couple beers later when the boys get here for a BBQ. Life is good 
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Monday 21st August
Muay Thai Training
3km Warm-up run - fast pace
Free heavy bag
Structured heavy bag
2min circuit of:
- 10kg x 50 weighted crunches + 20kg x 20 plate presses
- Pad sparring
- Pad kicking
- 1 Push-up + 1 chin-up (50 total reps)
- Skipping knees
More pad sparring with the coach
10kg plate plyo Lunges (100 total reps) - this is bloody torture!
Shin conditioning on heavy bag
I will give a cookie to any guys or gals that can do 50 plyo lunges in a row. Grab a 10kg plate, go deep, spring up and jump to switch legs, going straight into another lunge. Fantastic finisher that burns everything! Lower back pump like a pro.
I’m going to have bruises on my shins tomorrow, this Muay Thai is brutal.
5 Likes
Tuesday 22nd August
Muay Thai Training
3km Warm-up Run - good pace
Free Heavy Bag
Structured Heavy Bag
2-3min Circuit
- Pad Sparring
- Leg kick/knees/push-ups x 2
- Skipping Knees
- 20kg plate abs on Bosu Ball (25reps)
- Bouncing on Tyre holding 5kg DB’s in guard position
- Tyre Flips (40 reps)
Another 2min Circuit
- Clinch practice with fighter dude
- Clinch practice with tall dude
- Pad sparring with coach
- 30 Push-up claps with tall dude
- 30 Push-up claps with stocky dude (started dying)
- Clinch practice with girl dude
- Clinch practice with huge dude (got smothered, finished dying)
20 right kicks at coach (quick, quicker)
20 left kicks at coach (not so quick, bit gumby)
End of session a bit early so I went over to the racks and
Back Squats
20kg x 8
60kg 3x8
Crawled out of gym, made a steak and I’m now stuck on the couch contemplating sleeping here as I have no idea how I’m going to get up and hobble to bed…
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Holy fuck. How did you even get home?
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When I’m all warm from sparring and jumping around, I feel surprisingly good! When I get home after a shower and relax on the couch, that’s when the stiffness and hobbling starts.
From the knees down just feels swollen and sore constantly, a mixture of DOMS, swollen ankles and bruised shins has made working a bit of a challenge lately 
can’t wait till my legs adapt!
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LOL @planetcybertron for 11 alerts in 5min! Hahah
What?!? I had a lot of liking and reading to do! Lol
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