ExRx.net

4/18/12

Early AM: Mobility drill warmup

1) 2H Cable Row - 50, 30, 20 x #15
2) DB Bench Press - 30, 10, 10 x 30# DBs
3) Band Pull-Apart - 50, 30, 20 x red theraband

***

Rows - #15 was hard, but good.
DB Bench - I'm weak on pressing, and even 30 was too heavy for me to get a 100 total reps.
Band - just because I think it's part of why my upper back is less painful these days.

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

4/19/12

Rest day. Some foam rolling only.

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

4/20/12

Early AM: Mobility drill warmup (usual) plus foam rolling back, glutes.

1) Arms-Only Airdyne - 5 minutes, 1.3 miles
2) Rope Slam - 2 x 50 x double slams, 2 x 50 x alternating slams, alternating types with 30 seconds rest.

Afternoon: Foam rolling/thoracic mobility

PM: MMA class. Did ground with J-L, also did a few kicks on R~.

***

Airdyne - Still wary of my knee, so I'm trying some arm-only cardio. It's miserable to keep a bike going with just your arms, but I expect I'll get more endurance soon.

Rope slams - just because I can do these and 5 minutes of SS isn't a workout.

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

4/21/12

AM: MMA class. Did a little ground with Big K~, and then held mitts for and did checked kicks with R~.

***

My ankle and foot really hurt from one or two foot-on-shin impacts. Grr.

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

4/22/12

Rest day.

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

4/23/12

Early AM: Mobility drill warmup (inc. bird dogs). Was going to work out but my client left late and the next came early.

PM: Abbreviated mobility drill warmup (inc. bird dogs)

1A) Weighted Pushup (w/handles) - 3 x 10 x bw+40# vest
1B) Weighted TRX Row - 45 degree angle, 2 x 10 x bw+40# vest
2A) Pullup - 2 x bw+40# vest, 2 x 5 x bw.
2B) Pushup - 2 x 10
3A) Fat Gripz Hammer Curl - 2 x 8 x 25# DB
3B) Rope Pushdown - 2 x 20 x #10
3C) Pallof Press - 2 x 5 x 5s hold x #6
4) Band Pull-Apart - 2 x 50 x red theraband

***

Later workout notes:

Pushups - weighted pushups were hard but smooth.

TRX rows - my back kind of felt these, so I swapped out for weighted pullups at the end.

Pullups - felt good but I got tired at the 5th rep. Neutral grip as always these days.

Arm/Ab Triple - just arm work based on feel.

Pull-apart - 100 every workout.

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

4/24/12

Rest day. Just some foam rolling and stretching.

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

4/25/12

Early AM: Mobility warmup, lots of foam rolling.

1) 2H Cable Row - 60, 40 x #15
2) DB Bench Press - 35, 15, 10 x 30# DBs
3) Band Pull-Apart - 60, 40 x red theraband

***

Cable rows - these are hard but I'm getting there.

DB Bench - managed to get up to 60 total reps.

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

4/26/12

Afternoon: Foam rolling.

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

4/27/12

Early AM: Mobility drill warmup

1) Airdyne Arms - 6 mins, 1.4 miles, arms only
*2) Pushup - 3 x 10 x bw
*3) Band Pull Apart - 3 x 40 x red theraband

***

Airdyne - 6 mins of arms-only is brutal, really. But I'll get there.

Pushup - just some quick bodyweight working out.

Band pull apart - as always, 100 or so.

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

4/28/12

AM: MMA class. Worked with M~y and M~ on the ground. Held pads for M~y's bare-knuckle work.

***

Good class but my knee got tired. Also, one of my best surviving Japanese MMA shirts, oh and my shoulder, got a hole punched in it by a protruding piece of chain link. Damn.

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

4/29/12

Rest day. Some foam rolling.

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

4/30/12

Early AM: Mobility drill warmup plus 10 minutes of foam rolling

PM: Mobility drill warmup

1A) Weighted Pushup (w/handles) - 3 x 10 x bw+40# vest
1B) Weighted Pullup - 3, 2, and 2 x bw+40# vest
2A) Pushup (w/handles) - 2 x 10
2B) TRX Row - 2 x 10
3A) Rope Triceps Pushdown - 3 x 15 x #11
3B) Cable Curl - 3 x 10 x #12
3C) Rotating Tube Pallof Press - 3 x 10e x thick yellow tube
3D) Band Pull-Apart - 3 x 35 x red theraband

***

Got my workout in. My knee hurt this morning, so as usual no legs.

Pushups - felt tough today.
Pullups - felt tough.
TRX rows - not bad.

Arms/Abs/Shoulders giant set - the cable curls felt good, so did the pushdowns, I like the tube rotations (they are hard), and as always some pull-aparts.

Just feel better getting in a longer workout once a week like this.

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

5/1/12

Afternoon: Foam rolling, static stretching upper body

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

5/2/12

Early AM: Mobility warmup, lots of foam rolling.

1) 2H Cable Row - 70, 30 x #15
2) DB Bench Press - 40, 20, 10 x 30# DBs
3) Band Pull-Apart - 70, 30 x red theraband
4) TRX Plank - 60 seconds

***

Cable Rows - Slowly but surely upping the reps.

DB Bench - Same the rows - slowly but surely getting the reps up. My arms get hammered on these.

Pull-Aparts - just the same matchup of reps. I figure that lets me vary the set length by day while still hitting my 100.

TRX Plank - just because these were set up for boot camp.

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