ExRx.net

9/17/12

Afternoon: Static stretching

PM: Workout

Warmup: Mobility drills

1) Prowler Walk (High handles only) - 6 one-way trips x Econo Prowler + 230
2) KB Swing - 3 x 15 x 45# KB
3) Airdyne - 1.4 miles in 5 mins

***

My shoulder still bothers me, so I decided on a quick, all-lower workout.

Prowler - 2 1/2 plates was not a good idea. My hamstrings were killing me by the end of the swings, and not from the swings. But I did it. These were my usual slow walk for strength.
The traction in this gym is so different than I'm used to - I used to push a lot more for a lot longer, but here it's hard to even more the prowler with this kind of weight, and you slip a little.

Swings - just because I felt like I needed more hamstring/glutes/back. Didn't have a lot more of these in me, it's been a while.

Airdyne - a warmdown more or less, to keep my legs from seizing up. Heh.

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

9/18/12

Noon: Foam rolling, mobility drills

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

9/19/12

AM: Static stretching

PM: DeFranco's Training, Session 1 of 2

Warmup: Foam Rolling

1) Walking - 3 laps (about 0.75 miles) forward, 3 laps backward, 1 lap each sideways (stepping right, stepping left)
2) Static Lunge Hold - 2 minutes total each leg, mostly in sets of 10-15 seconds.
3) Terminal Knee Extension - 2 x 20 each leg x orange band
4) Step Downs (aka Peterson Step-Ups) - 2 x 30 each leg
5) Leg Lift and Lateral Touch - 2 x 10 each leg
6) Lateral Leg Lift - 2 x 10 each leg
7) Calf Raises - 100

***

So I knew I needed to rehab my knee, so I googled up a bunch of techniques. The best video I found was by Mike Guadango, my former trainer at DeFranco's. So I emailed him to see if I still had sessions left (I did) and if he could teach me how to rehab my knee (he could). So I went today.

Amusing I saw two of the three brothers I saw just about every day at the gym, and another guy I used to train with all the time. By the end of the session with was just the five of us and we bullshitted alot while still training hard. It was great, I really missed seeing all of them this past year.

On to the knee rehab:

Walking - a lot of walking. The backward ones sneak up on your hamstrings, and the right hip and calf felt it walking right-lead.

Static Lunge - Both knees at 90 degrees. I did my first bit for 15 seconds and come up with an "ow." Mike told me to do it in easy chunks, not to push the limit, just get it done, no rush. So I did it in 10-15 second jumps without pushing.

TKEs - felt great!

Step Downs - also great, but man, hard. I was jelly-legged after these.

Leg lifts (both kinds) - didn't feel hard at all, but I was a sweaty mess after this.

Calf Raises - 100 total, in as many or few sets as I wanted. I just did 100 in a row. I've always been able to knock off high-rep calf raises. Did these in socks, to ensure I came all the way up on my toes and get full ROM (AFAIK).

Great workout. Long (almost 2 hours from warmup to leaving), but it was a lot of steady leg work and my knee felt better when I left than it did when I walked in.

The plan is, do this for a few weeks, and when it gets easy I go back to Mike and he sets me up with more to do.

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

9/20/12

Rest day.

***

Every muscle from the waist down is sore today except my knees. They feel good. Nice!

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

9/21/12

Rest day.

***

Just some walking. Still sore but my hips feel looser.

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

9/22/12

AM: MMA class. Worked ground, lightly, with LK and D~. Felt like I was moving well.

Afternoon: Went for a long walk.

***

Legs still sore, but I feel like I have my old movement back on the ground.

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

9/23/12

Rest day.

Just some walking.

***

Legs sore again, from doing MMA for sure.

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

9/24/12

Afternoon: Workout

Warmup: Walking (forward, backward, sideways), foam rolling, mobility drills, TKEs 2 x 20 per leg

15 minutes for 1a and 1b
1a) DB Bench Press - 67 total reps @ 45# DBs
1b) Assisted Pullup - 67 total reps @ bw-50

2) Static Lunge - 2 minutes total each leg
3) Leg/Hip Drills - Leg lift-and-lower, sideways leg lift-and-lower, glute bridges w/mini band, side lying clams w/mini band
4a) Triceps Pushdown - 3 x 15 x #10
4b) DB Curl - 3 x 15 x 20# DBs
4c) Band Pull Apart - 3 x 40 x red theraband
5) Plank - 30s each plank and side planks

Late Afternoon: Static stretching


***

Notes: I'm trying EDT, Charles Staley's hypertrophy programming. I'm doing it upper body only because I'm still doing rehab on my lower body. My goal is some hypertrophy for sure, but mostly to get a lot of reps in with a moderate weight to get back into the swing of things. This way I'm not tempted to jump the resistance too high, too fast, and it helps me manage my recovery.

Warmups: Paced out a walking path for my warmup. Added TKEs and they felt good.

DB Bench - felt okay, shoulder wasn't in love with this. They never got hard or slow.

Pullups - Even with 50 pounds of assist I only got a good 40 reps or so in at 5s until I had to drop to 4s and then 3s. My last reps on both were a double bench followed by a running jump to the pullup bar to get in two more there before time ran out.

Leg rehab - took this all slow, and one of the trainers jumped in with some free advice which helped me a lot. Hips and hamstrings are really tight and fatigue quickly these days.

Arm stuff - should have gone a little heavier or a little longer.

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

9/25/12

Rest day.

Walking, a little stretching, a lot of soreness.

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

9/26/12

Afternoon: Knee Rehab

Warmup: Upper body mobility drills

1a) Step Down - 2 x 30 per leg
1b) TKE - 2 x 20 per leg x orange band
2) Static Lunge - 1 minute per leg
3) Calf Raise - 100

***

Just some light knee rehab.

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

9/27/12

Rest day.

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

9/28/12

Rest day.

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

9/29/12

AM: MMA class. Rolled with a new guy, showing him the basics.

***

My elbow got caught in my opponent's shirt early, and my shoulder really hurt after. I got it checked out immediately after class by my ART-expert friend, and she restored my normal ROM. But it swelled up a little and hurt a lot. Ouch.

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

9/30/12

Rest day.

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

10/1/12

Afternoon: Knee rehab stuff

Warmup: Mobility drills, walked 10 round trips across gym each forward, backward, 10 each left, right lead sideways, 2 x 20 TKEs

1) Static Lunge - 2 minutes total each leg
2) Step Down - 2 x 30 each leg
3) Calf Raise - 1 set x 100

***

My shoulder still hurts, even when I tried ridiculously light pulls, so I didn't do my planned second week of EDT. I'll try to get in some EDT leg work tomorrow instead while I let my shoulder heal.

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