Just an update. Leg is about 70-75% though I do get some odd pains at times but is not stopping me from training. I went through a lull where I wasn't enjoying any training; weight lifting and martial arts ... though I continued training both while taking a 2 week break in July from both. I have plans in place to push forward and am on track. 10 years of weight lifting and 5 years of martial arts can get draining mentally and physically and I need(ed) to find some focus again. It was getting to a point that when I got home from work I knew I had to do one or the other or both and it was getting to a point I didn't want to come home. The small break, coming up with a plan of attack, a little bit of self encouragement and then kicking myself in the ass to just do it will hopefully get me over this hump.
Moving away from Supersets and am now going to focus on a Upper Body and Lower Body routine with an isolation day for arms; like the look of big arms. Upper/Lower looking more at a strengthening routine of 5x5 and so will only be doing 1 exercise per body part. Did my upper body yesterday and then Wednesday will do the lower body which includes the core. Then I will try to fit in an isolation exercise for arms but won't go overboard. Have TKD sparring tonight and then again on Thursday which will be more of a target kicking class. Haven't really done any BJJ as I haven't really had a chance but will look forward to this in the near future. Done only some basics but will need to re-educate myself.
Back to the topic of weight lifting; back doing Squats though not with the weights I'm used to 5 years ago before martial arts. Pay very close attention to my leg when doing them plus even more attention to my neck. I've found a great balance by lowering it down my back which also keeps me in good form and puts no stress on my neck. Don't have a spotter so putting it back on the racks requires me to shrug them up when I'm done to get them back to the right height. Thankfully because I'm not using huge weights this is possible but I wonder what I'm going to do as I am moving up on weights quickly with adding another 20 lbs tomorrow making what I'm lifting 1.8 times more then I weigh. I think the most I've ever lifted was 2.2 times more then my body weight so not too bad.
Just thought I'd give an update to my progress. Going slow, finding direction but keeping at it. Not bad for a 39 year old, eh?