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PostPosted: Sat Jun 15, 2013 1:17 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
6/14/13

Cardio - 8 rounds of
Prowler Sprint L-H - Down low handles/back high handles, EconoProwler+100
Rope Slam - 30 double slams
35 seconds rest

Fast day - fasted from 10 pm previous until after workout, 5pm, for 19 hours fasted.

***

This was crushing. 35 seconds is entirely too little rest for this. It was brutal and I'm glad the cycle is over so I can stop doing these.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Sat Jun 15, 2013 1:21 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
6/15/13

AM: MMA class. Worked with LK, KK, J~, and T~. Managed a duck-under takedown, and a trip, got nailed trying a double leg takedown. Good class overall.

Fast Day 11 pm - 4 pm (17 hours)

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Tue Jun 18, 2013 8:56 am 
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Location: New Jersey
6/16/13

Rest day.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Tue Jun 18, 2013 4:44 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
6/17/13

Afternoon: Lower Body

Warmup: Mobility drills

1a) Bulgarian Split-Squat - 3 x 8 per leg x 5# DBs
1b) DB RDL - 3 x 12 x 25, 30, 30
2a) High Step Up w/ Knee Up (17" bench) - 3 x 10 per leg x bodyweight
2b) Cable Leg Curl - 3 x 20 per leg x #12
3a) Tempo Tube Press - 3 x 10 x yellow tube
3b) Tube Row w/Iso Hold - 3 x 10 x 2s hold x grey tube
4) Calf Raise - 100 x bw+vest

***

BSS - been a while. I need to work on my hip stretches, since I can't touch my knee to the floor on both sides anymore, just on one side. Only 5# DBs was more than enough. Been a while since I was this week.

DB RDLs - felt good.

Step Ups - just to counterbalance the leg curls.

Leg Curls - felt good. I could have gone up a little, but I expect soreness thanks to the RDLs.

Tube Stuff - light upper mixed into my lower days from now on. Light lower on my upper days, too.

Calf Raise - ouch, the 40# vest is brutal to wear for high-rep calf raises.

Knee felt okay with all of this.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Sat Jun 22, 2013 1:38 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/18/13

Rest day.

Wanted to go to MMA/Wrestling class, but we had flash floods in my area right around the time I'd need to go. Stayed home and did some stair climbing instead.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Sat Jun 22, 2013 1:41 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/19/13

Rest day.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Sat Jun 22, 2013 1:47 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
6/20/13

Afternoon: Upper / light lower

Warmup: Mobility drills

1a) Bottom Up KB Press (left) - 10 x 15, 10 x 20, 10 x 25
1b) One-Arm Cable Row (left) - 3 x 8 x #16+5#
2) Step Up (12" box) - 3 x 8e x 25, 30, 30# DBs
3a) Hammer Curl - 3 x 20 x 20# DBs
3b) Bar Pushdown - 3 x 20 x #13
4) Prone BPA - 100 x blue band
5) Pallof Press 2.0 - 2 x 30s x yellow tube

***

Heavier pressing and pulling, light lower.

KB Press - I did a partial, in front of the shoulder bottom up press. Felt fine, kept it light because the thin-handled 25 we have is really hard to grip in a BUP.

Rows - felt good and solid.

Step Up - also felt good. Weight was just right on these for today.

Curls - felt hard but good.

Bar Pushdown - okay, but maybe a little heavy for this new bar we have. I felt these could have productively been lighter, because the bar is lighter (so I was effectively going up in actual resistance).

BPA - felt good today

PPs - So freaking hard sometimes.

Good workout.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Sat Jun 22, 2013 1:50 pm 
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Deific Wizard of Sagacity
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Posts: 5247
Location: New Jersey
6/21/13

Rest day. Lots of walking.

Fast from 7:30 the night before until almost 6 today. That and lack of sleep (only 5 hours total) made me very sleepy.

Napped 5-6.

Did lots of stair climbing.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Sat Jun 22, 2013 1:52 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/22/13

AM: MMA class. Worked guard with J-L, then clinch to ground w/punches and knees with J~, ground with T~, clinch and takedowns with T~, and then held mitts for J-L for a while (until I said "I have to leave at 11:30" and someone said "It's 11:35." Oops). Good class.

Fast from 10 pm night before until 12 today (14 hours). Short but I felt very hungry after my workout, which is rare.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Mon Jun 24, 2013 4:23 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/23/13

Rest day.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Thu Jun 27, 2013 8:20 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/24/13

Afternoon: Lower Body/Light Upper

Warmup: Mobility drills

1a) Bulgarian Split-Squat - 3 x 8 per leg x 5, 8, 8# DBs
1b) DB Romanian Deadlift - 3 x 12 x 30, 30, 35
2a) Step-Up w/Knee-Up - 3 x 10 per leg x bw
2b) Leg Curl - 3 x 20 per leg x #12
3a) Tempo Tube Press - 3 x 10 x yellow tubes
3b) Tube Row - 3 x 10 x 2s row
4) Calf Raise - 110 x vest

***

Heavier legs, light upper today.

BSS - hard. Finally got up to 8s. Yeah, reveling in getting to 8 pound DBs. But my knees are starting to get nearly all the way down.

RDL - felt good today.

SU w/KU - felt fine.

Leg Curl - I need to go up on these for a set or two next time.

Tempo tube row - easy, at least seemingly so, but I didn't have a solid 3rd set in me.

Tube row - felt solid.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Thu Jun 27, 2013 8:23 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/25/13

PM: Burmese Boxing class. An hour of pure standup. Worked with D~; rare sighting (for me) of both twins, M~ and M~. Worked one-two/one-two with a pivot, and one-two/high kick. Found out I really have a high kick now.

***

Felt great, really enjoyed class, and got a lot of striking in. Been a while since I did a pure striking class.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Thu Jun 27, 2013 8:25 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/26/13

Rest day.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Thu Jun 27, 2013 8:34 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/27/13

Late mornng: Upper/light lower

Warmup: Mobility drills

1a) Bottom Up KB Press - 10 x 15, 3 x 8 x 25# KB
1b) One-Arm Cable Row - 3 x 9 x #16 + 5# plate
2) Step Up - 3 x 8 per leg x 30# DBs
3a) Hammer Curl - 3 x 20 x 20# DBs
3b) Bar Pushdown - 3 x 20 x #13
4) Prone Band Pull-Apart - 100 x blue band
5) Pulldown Abs - 2 x 10 x 5s x black band

***

BU KB Press - did both arms. I'm doing the modified style Eric Cressey blogged about. Felt fine, but we'll see tomorrow.

Rows - hard but good. Wasn't sure I had 10 so I did 9s.

Step Ups - maybe a bit heavy, my knees felt the weight.

Hammer curls - felt good and hard. Have to get in a set of 25s next time.

Bar pushdowns - felt great.

BPA - felt fine.

Abs - hard but good.

_________________
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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Fri Jun 28, 2013 9:24 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/28/13

Rest day.

_________________
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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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