[Bond007]

My evening started out with TKD practice, which was really good until we started match-type sparring. Now, when we spar, it's supposed to be light, controlled contact. Well, we've got this one kid (he's probably 14 or 15 and he's a big boy) who just has absolutely no control when he's sparring me or anyone "older" than him. He seriously goes all out. If I were ever in a street fight, I'd want him on my side! Anyway, I wear shin guards -- it tends to hurt when two shins meet while kicking. Well, we both attempt to kick and we make contact with our shins. Normally, with my pads, it doesn't hurt. But, this time the damn hit brought me to my knees. The black belt judging the match said to me that I should think about shin pads, and when I showed him that I was wearing them, he turned to my opponent and began lecturing him on control and discipline. I'm tellin' y'all. My shin is STILL on fire this morning more than 12 hours later. I thought for sure this kid had just severed my leg; he hit me that frickin' hard!

Regardless, I still hit the weights to get my workout in immediately afterwards. Here's my results:

A1: Squat 3x6 (3-0-1) -- no superset with 165. Not as light as I remembered it from the last time I did this workout, but that was 2 weeks ago now. Next week will be better now that I've recovered from my back injury. I probably won't push it too much, but I'll definitely make it more challenging.

B1: DB Split Squat From Foot Elevated 6" 3x8 (2-0-1) with 30. I left this weight alone from my last workout, but I really should have upped it. Perhaps, I was overly cautious. Ah well, there's always next week!

B2: BB Romanian Deads 3x12 (3-0-1) with 150. Not knowing if my form went bad and this is where I injured myself 2 weeks ago, I did not increase this weight. I actually contemplated lowering it, but chose not to at the last minute. I seriously concentrated on my form, and made a couple of adjustments such as hand placement on the bar. I went out a little further than shoulder-width and brought my stance a little closer together. That way, my hands were definitely clearing my knees and not throwing me off during the exercise. Once I made that adjustment, the weight seemed to come up much easier AND my back's feeling great today. I'm now ready to increase this weight next week, albeit conservatively.

C1: Kneeling Cable Crunch 3x8 (3-0-1) with 130. This weight I did increase by 10 pounds, although I should've gone up even more, perhaps to 140. This weight was still a little on the light side.

C2: Bicycle Crunch 3x40 (1-0-1). I finally got all 40 reps for 3 sets!!! A lot of my initial problems were with coordination and timing. For some reason all that clicked tonight. YIPPPEEEE!

Tonight's workout is:

A1: DB Chest Press 3x12 (2-0-1)
A2: BB Row 3x10 (2-0-1)
B1: 4-board or Pin Press 3x8 (3-0-1)
B2: Barbell Shrug 3x10 (2-0-1)
C1: DB External Rotation 3x10 (3-0-1)
C2: DB Preacher Curl 3x8 (2-0-1)