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PostPosted: Wed Apr 04, 2012 9:41 am 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
4/3/12

Afternoon: Foam rolling

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


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PostPosted: Wed Apr 04, 2012 9:45 am 
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Location: New Jersey
4/4/12

Early AM: Mobility drills (inc. bird dogs)

1) 2H Cable Row - 80, 20 x #14
2) Tube Press - 80, 20 x tube press
3) Band Pull Apart - 80, 20 x red theraband
4) CR Abs - 6 x 10s holds x thick black band

***

Up to 80 reps in the first set.

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


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PostPosted: Fri Apr 06, 2012 8:56 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5252
Location: New Jersey
4/5/12

Afternoon: Foam rolling.

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


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PostPosted: Fri Apr 06, 2012 8:58 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5252
Location: New Jersey
4/6/12

Early AM: Warmup w/mobility drills (inc. bird dogs)

2 times through:
1) Band-Resisted Pushup - 12 x bw + mini band
2) TRX Row - 12 x bw
3) Triceps Pushdown (Rope) - 15 x #11
4) Hammer Curl - 10 x 30# DBs
5) Band Pull Apart - 50 x red theraband

PM: MMA class. Worked with new guy T~ and rolled with JtG and generally got beat on. My legs felt weak and my lower body control was virtually non-existent.

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


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PostPosted: Mon Apr 09, 2012 10:01 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5252
Location: New Jersey
4/7/12

Some stretching.

Rest day.

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


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PostPosted: Mon Apr 09, 2012 10:10 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5252
Location: New Jersey
4/8/12

Rest day.

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


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PostPosted: Mon Apr 09, 2012 10:24 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5252
Location: New Jersey
4/9/12

Early AM: Mobility drill warmup (inc. bird dogs)

2 rounds of:
1) Pushup - 8 x 40# weighted vest
2) Pullup (neutral grip) - 2 x 40# weighted vest
2 rounds of:
3) Triple Curl - 5 x 20# DBs
4) Triceps Pushdown - 15 x #11
5) CR Abs - 3 x 10s x black band
6) Band Pull Apart - 50 x red theraband

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


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PostPosted: Wed Apr 11, 2012 10:52 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5252
Location: New Jersey
4/10/12

Rest day.

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


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PostPosted: Wed Apr 11, 2012 10:55 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5252
Location: New Jersey
4/11/12

Early AM: Mobility drill warmup (inc. bird dogs)

1) 2H Cable Row - 100 x #14
2) Tube Press - 100 x tube press
3) Band Pull Apart - 100 x red theraband

***

Finally, 100 reps in a row. Next time up, going up in weight on the rows and swapping in DB bench press for the tube press.

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


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PostPosted: Fri Apr 13, 2012 10:09 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5252
Location: New Jersey
4/12/12

Foam rolling.

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


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PostPosted: Fri Apr 13, 2012 10:14 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5252
Location: New Jersey
4/13/12

Warmup: Mobility drills (inc. bird dogs)

2 rounds of:
*1) Pushup (w/handles) - 16 x bw
*2) TRX Row - 16 x bw
*3) Band Pull-Apart - 50 x red theraband

4) Pallof Press 2.0 - 2 x 30 per side x yellow tube

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


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PostPosted: Mon Apr 16, 2012 4:09 pm 
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Posts: 5252
Location: New Jersey
4/14/12

Rest day.

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


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PostPosted: Mon Apr 16, 2012 4:12 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5252
Location: New Jersey
4/15/12

Rest day.

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


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PostPosted: Mon Apr 16, 2012 4:14 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5252
Location: New Jersey
4/16/12

Early AM: Warmup mobility drills (inc. bird dogs)

3 rounds of:

1) Tempo Rope Pulldown - 10 x #16
2) Tempo Pushup (w/handles) - 10 x bw
3) CR Abs - 5 x 10s x black band

PM: Extra arm work

3 rounds of
1) Triple Curl - 5 x 20# DBs, then 25# DBs
2) Triceps Pushdown (bar) - 10 x #12
3) Band Pull-Apart - 40 x red theraband

***

Morning - odd combo - tempo reps (2 seconds up, 2 down, no pause) in a triple set. Everything felt good, though.

Night - had time for extra arm work so I did it. All felt good but my arms were already sore from this morning.

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


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PostPosted: Wed Apr 18, 2012 9:19 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5252
Location: New Jersey
4/17/12

PM: Foam rolling.

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


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