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PostPosted: Fri May 18, 2012 9:16 am 
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Deific Wizard of Sagacity
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Location: New Jersey
5/18/12

Early AM: Mobility drills.

Otherwise "rest" day - party tomorrow so today it's run around and set up. No real lifting.

Editing later: Hah. No real lifting. Lifting dozens of chairs over a fence, carrying tables, picking up heavy buckets, etc.

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Peter V. Dell'Orto
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PostPosted: Sun May 20, 2012 2:29 pm 
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Location: New Jersey
5/19/12

"Rest" day. Spent the entire day on my feet. Wish I'd worn a pedometer.

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PostPosted: Mon May 21, 2012 4:29 pm 
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Location: New Jersey
5/21/12

Early AM: Foam rolling

Afternoon: Workout

Warmup: Mobility drills (inc. bird dogs)

1A) Pushup (12" box, handles) - 5 x 8 x bw+2 chains
1B) Pullup - 5 x 3 x bw+2 chains
2A) Rope Pushdown - 3 x 10 x #11/12/12
2B) Rope Curl - 3 x 10 x #12, no rest between 2a and 2b.
3A) Kneeling Pallof Press 2.0 (tube) - 2 x 30s per side x yellow tube
3B) Pull Apart - 2 x 50 x red theraband

***

Felt a little beat today, so I only did what I could. No PRs or even recent records, just some good lifting.

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


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PostPosted: Tue May 22, 2012 7:23 pm 
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Location: New Jersey
5/22/12

Rest day.

Did a couple 35 pound KB presses just to see if I still can, in good form. I can. Good. Maybe I'll slowly work those back in.

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


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PostPosted: Wed May 23, 2012 6:43 pm 
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Location: New Jersey
5/23/12

AM: Foam rolling (pretty extensive)

Afternoon: Workout

Warmup: Mobility drills (inc. bird dogs)

1) Kneeling Shoulder/Abs Exercise - 20 x 3s holds x yellow tubes
2) 2H Cable Row - 50, 50 x #15
3) DB Bench - 25, 25, 25, 15, 10 x 30# DBs
4) Band Pull-Apart - 50, 50
5) Kneeling Shoulder/Abs Exercise - 20 x 3s holds x yellow tubes

***

Couldn't remember if I got 100 last week and I forgot to look. So I just did 50 and 50. My goal today was 100 total reps of the DB press - I did it, but it was hard.

Felt okay today.

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


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PostPosted: Fri May 25, 2012 12:34 pm 
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Location: New Jersey
5/24/12

Rest day.

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


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PostPosted: Fri May 25, 2012 12:51 pm 
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Location: New Jersey
5/25/12

Early AM: Mobility Warmup.

AM workout:

1A) Tube Curls - 2 x 45 x green tube
1B) Rope Pushdown - 2 x 30 x #8
2A) Pushup - 20, 15, 10
2B) Chinup - 5, 4, 3

***

Just trying out the tube curls and setting up the pushdowns and found I had extra time so I did a short workout. Pushups and chins felt especially good.

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


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PostPosted: Sat May 26, 2012 12:20 pm 
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Location: New Jersey
5/26/12

AM: MMA class. Rolled with D~ and a little with J-L. Feeling rusty but still managing to hold up in class. Looking forward to getting back to steady attendance.

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


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PostPosted: Sun May 27, 2012 9:51 pm 
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Location: New Jersey
5/27/12

Rest day.

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


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PostPosted: Wed May 30, 2012 7:28 am 
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Location: New Jersey
5/28/12

Rest day.

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


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PostPosted: Wed May 30, 2012 7:31 am 
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Location: New Jersey
5/29/12

Rest day.

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


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PostPosted: Wed May 30, 2012 5:09 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
5/30/12

Afternoon: 100-rep workout

Warmup: Foam rolling, mobility drills

1) Pallof Press 2.0 - 30s each side w/yellow tube
2) Two-Handed Standing Cable Row - 50, 30, 20 x #16 (full stack)
3) DB Bench Press - 40, 20, 20, 20 x 30# DBs
4) Band Pull-Apart - 50, 30, 20 x red theraband
5) Pallof Press 2.0 - 30s each side w/yellow tube

***

Short notes:

2H Rows - felt good.

DB bench - very hard to get less than 4 sets, but I'll get there.

PP2.0 - hard! I like these.

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


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PostPosted: Fri Jun 01, 2012 9:49 pm 
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Location: New Jersey
5/31/12

Rest day. Just a little foam rolling.

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


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PostPosted: Fri Jun 01, 2012 9:51 pm 
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Location: New Jersey
6/1/12

Early AM: Mobility drills warmups, neck stretching/strengthening exercises.

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


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PostPosted: Sat Jun 02, 2012 1:27 pm 
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Location: New Jersey
6/2/12

AM: Small class. Just J-L and M~ and I. Did ground, held mitts a bit.

Good class. I do need to get to class more than 1x a week, though, but my schedule hasn't been conducive to it. That'll change soon.

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


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