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The spreadsheet I use has me do 3 sets of 10 at 50% on a deload week and 5 sets of 10 at 50% on a regular week.

When a guy says he "doesn't give a f," it just means that he isn't outcome-dependent. No man should be. If he talks to a woman because he thinks that she's good-looking, it's to have good company and...

The monitors on a lot of the stationary equipment are way off. A wearable tracker that monitors your heart rate like a fitbit does a better job if you want to track it, but like everyone else here...

Good to see you back in it and sorry you can't run anymore, but you'll enjoy the lifting!

Good luck with the novel, too!

As a beginner you should pick from one of the many novice programs here or available. Most of them do full body 3x per week but if you're adding weight and eating at a surplus you'll get stronger.

Sorry to hear about all the running stuff but it's good to see you back. I can relate to the new job thing (because I have 2 of them now) and I'm probably going to start a log up in a little bit here...

Squat
95 x 5
115 x 5
140 x 3
150 x 5
175 x 5
200 x 5

Bench
65 x 5

Today's workout...

30 minute technical practice, focusing on footwork and defensive skills...

Kick Practice: 25 front, round and sidekicks with each leg...

Jump Rope Training... (6 sets)...

Tucking your elbows doesn't move the load from your chest to your triceps. Closing your grip does that.

Tucking your elbows is a safety measure that takes the load off your shoulder and elbow...

Cable side-bends aren't bad on the spine as long as you do them right.

I currently use crunches, Russian Twists, v-ups, planks, and bicycles in my core work-outs (I also use supermans, but those...

Sounds to me like you're overanalyzing the heck out of this, tbh. Missing one time doesn't mean that you're weaker. There's really no such thing as a bad workout.

The reason could be the cut, but...

Alright, back in it for weights, little arms and biking...

Deadlift
5 x 135
5 x 160
3 x 190
5 x 210
5 x 240
6 x 270

Back in the game...

30-minute technical practice

Jump Rope (6 sets)
1:30 on
1:00 off

Timed Bag Rounds (10 rounds)
1:00 on

I've let my log get a little behind, but my hand has healed and I've since been back on the punching bags and back on the weights. I'm moving my training weights up instead of deloading this week, so...

Alright... didn't do timed bag work today, so did my pattern work with kicks between each one...

12 patterns... different kick between each one...

Chin/Dip Supersets (3 sets)
10 Chins
10...

Monday:

Pretty crappy workout in general. I happened to slice my finger with my apple corer pre-workout and I was interrupted by phone calls, so I couldn't do everything and it was just awful...

The 300's look okay from what I can see.

At 345, you aren't hitting depth. Those look more like the 365's that were in the first video...

Your back looks fine to me and you're pushing your...

Thursday: lifting and spin

Squat
95 x 5
110 x 5
135 x 3
145 x 5
170 x 5
190 x 5

Martial arts practice and some bodyweight training today...

Patterns: 12 patterns

Jump Rope Training (6 sets)
1:00 on
1:00 off

Bag Training
Front Kick x25 with each side

Today's workout was lifting and spin class...

Deadlift...

135 x 5
155 x 5
185 x 3
200 x 5
230 x 5
260 x 5