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PostPosted: Tue Jun 05, 2012 8:04 am 
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6/3/12

Rest day.

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PostPosted: Tue Jun 05, 2012 8:13 am 
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6/4/12

Early AM: Some mobility drills

Afternoon: Workout

Warmup: Mobility drills, neck drills

1) Swiss Ball Neck Work - 4 x 3s per direction (sets interspersed through the workout)
2A) Pushup - 3 x 15
2B) TRX Row - 3 x 15
3A) One-Arm KB Press - 3 x 8 x 35# KB
3B) Kneeling Pulldown (Sup. Grip) - 8, 10, 12 x 100#
4A) Alt. Hammer Curl - 3 x 10 x 30# DBs
4B) Band Pushdown - 3 x 25 x black band
4C) Band Pull-Apart - 3 x 40 x red theraband
5) Airdyne - 5 minutes, 1.7 miles

***

Back felt a twinge this morning when I reached for something without bending, so I was careful to avoid rotation exercises (where I felt it) or loading my pushups.

Nominally deload week but I missed a day last week so I didn't cut back too much.

Pushups - felt good.
TRX rows - ditto.

KB Press - first time in a long time. Needs work but it'll climb back up.
Pulldowns - 8 x 100 was hard the first set but as I found my groove they got easier. Much heavier and the carriage will lift me off my knees so I can't go up much in weight kneeling.

Arms/BPAs - just the usual extra arm work, just because.

Airdyne - big test. Can my knee take "light" biking? Yes, it did. My legs felt rubbery because they haven't done this kind of stuff in a while. But no followup pain, locking, or odd feelings in my knee.

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Peter V. Dell'Orto
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PostPosted: Wed Jun 06, 2012 5:28 pm 
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Location: New Jersey
6/5/12

Rest day.

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


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PostPosted: Wed Jun 06, 2012 5:31 pm 
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Location: New Jersey
6/6/12

AM: Mobility drills, some foam rolling

Afternoon: Cardio

Warmup: Mobility drills

Airdyne - 10 minutes, 3.4 miles

***

Used the bike as deload from my 100-rep workouts. My lungs really felt it after this - it's been too long. My knee felt fine after 5 minutes on Monday, so we'll see tomorrow how it feels after 10 minutes today. If it's okay with that, I will keep doing cardio as my pseudo-legs workout and just try to get some stamina back.

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PostPosted: Sat Jun 09, 2012 7:42 am 
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6/7/12

Rest day.

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


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PostPosted: Sat Jun 09, 2012 7:49 am 
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6/8/12

Mobility drills, scattered throughout the day.

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


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PostPosted: Sat Jun 09, 2012 12:22 pm 
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6/9/12

AM: MMA class. Worked ground with J-L, and countering posture.

***

Looks like I'll get to visit Japan this year, so I have to ramp up my anti-BJJ tactics for when I get to whomp on my friends (and vice-versa).

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Peter V. Dell'Orto
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PostPosted: Mon Jun 11, 2012 8:41 pm 
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Location: New Jersey
6/10/12

Rest day.

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


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PostPosted: Mon Jun 11, 2012 8:54 pm 
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Location: New Jersey
6/11/12

AM: Workout

Warmup: Mobility drills

1a) DB Bench Press - 10 x 25, 5 x 45, 5 x 50, 5 x 55, 5 x 60, 5 x 65
1b) Pullup - 5 x 5 x bw, various grips (neutral, pronated, mixed, mixed, supinated)
2a) 2 MB Pushup - 3 x 10 x bw
2b) TRX Row - 3 x 10 x bw
3a) Triple Curl - 2 x 10 x 15
3b) Band Pull-Apart - 2 x 50
3c) Pallof Press 2.0 - 2 x 30s per side x yellow tube
4) Airdyne - 5 minutes, 1.7 miles

***

Bench Press - my best ever DB press is 6 x 75, so I haven't exactly lost a huge amount here. The 5 x 65 felt pretty good, and I had a bunch of reps in the tank.

Pullups - 5s were good, especially mixing up the grips. My supinated grip pullups (aka chins) felt very smooth.

2 MB Pushup - not too easy, not too hard.

TRX rows - same.

Triple curl - great but temporary pump from these, they're fun.

BPA - The usual 100.

PP2.0 - hard but good.

Airdyne - just a quick five minutes, I know my knee can take it.

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


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PostPosted: Thu Jun 14, 2012 6:47 am 
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6/12/12

Rest day.

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


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PostPosted: Thu Jun 14, 2012 6:53 am 
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Location: New Jersey
6/13/12

AM: 100-rep workout

Warmup: Mobility drills

1) 2H Standing Cable Row - 60, 25, 15 x #16 (whole stack)
2) DB Bench Press - 25, 15, 10 x 40# DBs
3) Band Pull-Apart - 60, 25, 15 x red theraband
4a) Standing Band Crunch - 3 x 10 x 5s x black band
4b) Swiss Ball Neck Exercises - 3 x 3 per direction x 3s

***

Cable Rows - felt really good but really hard.

DB Bench - been a while since I did high-rep sets with 40s, so I went for it. Felt good.

BPA - usual shoulder rehab, matching sets/reps with the rows.

Standing Crunch/Neck Work - obligatory abs and neck exercises.



Fooling around with a Fitbit (a loaner from work). Started before bed last night so I could try the sleep monitoring function. I'll review it on my blog eventually, but so far, it's interesting (and my caloric burn assumptions are right on target, heh - just over 3K on what I wouldn't consider an especially active day).

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


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PostPosted: Fri Jun 15, 2012 5:01 pm 
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Location: New Jersey
6/14/12

Rest day.

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


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PostPosted: Fri Jun 15, 2012 5:03 pm 
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Location: New Jersey
6/15/12

Early AM: Mobility drills

Tabata Spin Bike - 8 rounds 20s work/10s rest, medium-high resistance.

***

My knee felt okay but a little tired after this. My legs were rubbery, but I hadn't broken a sweat. I could have dialed the resistance back a bit. When my legs are better I'm planning on doing HICT with the spin bike cranked up.

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


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PostPosted: Sun Jun 17, 2012 9:40 am 
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6/16/12

AM: MMA class. Did ground with S~, who's fighting in a few weeks. Also worked mitts (I held) so he could do hands.

***

Two things - took a knee to the chin which cut me open right across a previous scar. Ouch. Annoying, I can't shave there for a little while. Second, I wore my fitbit during class. I walked over 3000 steps and over 2 miles in class. Gives you an idea of how active MMA really can be.

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Peter V. Dell'Orto
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PostPosted: Mon Jun 18, 2012 8:56 pm 
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Location: New Jersey
6/17/12

Early AM: Stick work on knee, hip flexor stretch

Afternoon: Workout

Warmup: Mobility Drills

1a) One-Arm KB Press - 10 x 35, 3 x 3 x 45
1b) Kneeling NG Pulldown - 12 x 90, 3 x 8 x 120
2a) 2 MB Pushup - 3 x 10
2b) One-Arm Standing Cable Row - 10 x #12, 10 x #13, 10 x #14
3a) Alt. DB Curl - 3 x 15 x 15# DBs
3b) Band Pushdown - 3 x 25 x black band
3c) Halting Plate Woodchopper - 3 x 10 x 25# plate

***

KB Press - how the mighty have fallen. I'm down to triples at 45, which I used to do for 5+ even on my weak side.

NG Pulldowns - 120 is my kneeling limit; any heavier and I'm lifted off the ground when I pull.

2MB Pushups/Rows - these felt really good.

Curls/Pushdowns/Abs - just because.

Forgot to do my band pull aparts today, I'll get them in tomorrow.

Busy, busy day today. On my feet practically the whole day. My fitbit tells me I did 12,000 steps, which seems about right.

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http://strength-basics.blogspot.com


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