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07/04/2024: Recovery day Had a fast today, only having water, green tea, and black coffee. In addition, had a good sauna and a swim. 40 minutes of sweating in the sauna, a quick rinse off, then treading water while focusing on nasal breathing for 1 x 10-minute set. After that, some...

05/04/2024: Muay Thai: Got to the gym extra-early tonight, so warmed up a bit, then held pads. After holding pads, hit pads for a few 3-minute rounds. After that, chilled out, stayed loose, then into sparring. Usual night of 10 x 3-minute rounds, then clinching, then finish with ab work...

04/04/2024: Strength: 1: Squats 60kg x 5 80kg x 5 90kg x 4 100kg x 4 110kg x 3 x 3 60kg x 12 2: Bench press 40kg x 6 50kg x 6 60kg x 5 70kg x 4 x 4 3: Chest-supported row 30kg x 8 35kg x 8 x 3 4A: KB swing 24kg x 10 4B: Push-ups BW x 10 reps 4C: Seated supine-grip DB rear delt raises...

03/04/2024: Muay Thai: Sparring tonight. Turned up early to get a little bagwork done and have a nice, long warm-up. Sparred for the usual 10 x 3-minute rounds, 40 seconds rest, change partner every 2nd round. Due to a sore neck, decided to skip the clinching and finish with some conditioning...

29/03/2024: Muay Thai: Early morning session today. Started off with skipping and shadow boxing, alternating each round for 6 rounds. From there, padwork. Held first, then hit. 3 x 3-minute rounds, 40 seconds break between each. Finished the pad rounds with 10 fast kicks each leg, 10 power...

26/03/2024: Strength: 1: Paused back squat 60kg x 5 80kg x 4 90kg x 3 x 2 100kg x 2 x 3 60kg x 10 (no pause) 2: Bench press 40kg x 6 50kg x 6 60kg x 5 x 2 65kg x 4 x 3 3: Chest-supported row 20kg x 12 30kg x 8 x 3 4A: KB swing 24kg x 15 x 3 4B: P-bar support leg raises BW x 8 x 3

25/03/2024: Conditioning: LISS Fasted cardio, AM. 6.36km, 40:43, average pace 6:24/km. Average HR 159bpm, and somehow max HR got up to 201bpm, which is wild, and I have no idea why that happened. For first fasted run in a while, not too bad. Muay Thai: Warmed up, then held pads for a...

06/03/2024: Strength: Paused back squat: 60kg x 5 80kg x 4 x 2 90kg x 3 x 3 Chest-supported incline DB row: 17.5kg x 12 x 4 Tricep pushdown: 80lbs x 12 90lbs x 10 x 3 Muay Thai: Sparring night. Warmed up with some shadow boxing and bag work. Usual 10 x 3-minute rounds with 40-second rest...

05/03/2024: Strength: Power clean/paused front squat: 60kg x 3/3 x 4 Trap bar deadlift: 60kg x 5 100kg x 5 120kg x 5 x 4 Incline DB press: 20kg x 12 22.5kg x 8 x 3

24/02/2024: Strength: Warm-up: Mobility work focused on t-spine, and shoulders, with lat & pec stretches. 1: Trap bar deadlift 60kg x 5 100kg x 5 140kg x 4 x 4 2: Alternating 1-arm DB clean and press 20kg x 6/arm x 3 3: KB Bulgarian split squat 24kg x 8/leg x 3 4: Chin-up BW x 5 reps x 4...

23/02/2024: Muay Thai: Sparring class tonight, and a big one at that celebrating City Lee Gar moving to their current location 10 years ago to the day. Had fighters sparring at 6:30, including a bunch of people from other gyms come down. Rather than the usual 10 x 3-minute rounds, went with 20...

Still alive, but as mentioned, still always terrible at actually updating things. 21/02/2024: Strength: 1: Hang power clean: 40kg x 3 50kg x 3 60kg x 3 70kg x 3 x 3 2: Squat: 60kg x 6 80kg x 5 x 2 90kg x 4 x 3 3: Bench: 40kg x 10 50kg x 8 60kg x 5 x 3 4: Chest-supported row: 20kg x 10 x 3...

22/01/2024: Conditioning: LISS 6.35km. Total time 39:39, average pace 6:15/km. Average HR 161bpm, max HR 183bpm. Struggle bus due to a combination of heat, humidity, and just generally not having any lungs. Sweated like an absolute monster. Fuck yeah, summer. Muay Thai: Covering some...

20/01/2024: Strength: Warmed up with a little mobility work and then some foam rolling for t-spine and lumbar regions. 1A: Front rack alternating KB lunges: 16kg/hand x 8/side x 2 sets 1B: Ring dips: BW x 8 x 2 2A: KB Gorilla rows: 16kg x 8/side x 2 2B: B-stance Romanian deadlift: 16kg x...

I've been slack at updating things this week. 18/01/2024: Muay Thai: PT session, just doing one-on-one padwork with my dude Steve Pipe. Warmed up with a little mobility, shadow, then a round of technical play sparring with no shin pads on. Shadow for another round, then into some pads. Focus...

15/01/2024: Muay Thai: General class tonight. Warmed up with usual skipping and shadow, and then onto some basics/fundamentals of pad holding, focusing on boxing and elbows. After a few rounds of drills, finished the session with some freestyle pad rounds.

12/01/2024: Muay Thai: Was originally planning on a pad session tonight, but wound up going for sparring class instead. Warmed up with 2 rounds of shadow boxing, then 2 rounds of drills, then 10 x 3-minute rounds of sparring. Between every round tonight, sit-ups instead of rest. After that...

10/01/2024: Muay Thai: Sparring night. Warmed up with 5 - 10 minutes of shadow, and then into it. Usual format, 10 x 3-minute rounds, 40 seconds rest, change partners every 2 rounds. Finished with 5 x 2-minute rounds of clinching, minimal rest, then a bunch of ab work. Definitely had to take a...

I have had a double-prong Inzer belt for about 11 or 12 years now. Lever belts are great, but I've always had good use from my belt, and it shows no signs of needing replaced in the next decade or so. Not that I need it much at the moment for the kettlebells I have in my garage lol.

09/01/2024: Had a nice surprise this morning, waking up at 82.9kg again. It's not far into the year, but feeling optimistic about the way that things are trending. Strength: 1A: Front rack KB alternating lunge 16kg/hand x 8 reps/leg x 2 sets 1B: Half-kneeling KB one-arm press: 16kg x 8/arm x...