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PostPosted: Thu Mar 06, 2014 11:09 pm 
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Deific Wizard of Sagacity
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Location: New Jersey
2/9/14

Foam rolling, band work.

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


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PostPosted: Thu Mar 06, 2014 11:18 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
2/10/14

Afternoon: Full Body

Warmup: foam rolling, lacrosse ball rolling, mobility drills

1) Pallof Press - 3 x 5 x 5s x #8
2a) Pushup - 3 x 8 x vest
2b) TRX Row - 3 x 8 x vest
2c) Reverse Lunge to Step Up - 3 x 8e x vest +10# DBs @ 18" box
3a) Swiss Ball Squat - 3 x 10
3b) Farmer Walk - 3 x 1 trip x 55# DBs
4a) Kneeling Pulldown - 3 x 15 x 90
4b) Triceps Pushdown - 3 x 15 x #12
4c) Curl -3 x 15 x 25
5) Prowler - 4 x EconoProwler + 110, 2 x EconoProwler + 160

***

Goood workout, but I lost my notes. One thing on the prowler - I meant to push 130 but I forgot to add the extra, so I ended up doing 4 trips before I realized I needed more weigh. So I just loaded up the last two trips heavier and finished out my goal 6.

Pushup/TRX row goal is 3 x 10 with the vest.

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


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PostPosted: Thu Mar 06, 2014 11:21 pm 
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Deific Wizard of Sagacity
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Posts: 5247
Location: New Jersey
2/11/14

Rest day.

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


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PostPosted: Thu Mar 06, 2014 11:28 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
2/12/14

Rest day.

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


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PostPosted: Thu Mar 06, 2014 11:34 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
2/13/14

AM: Warmup

Pushup - 3 x 15
Box Squat - 3 x 15 x 20 kg

PM: Foam rolling

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


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PostPosted: Thu Mar 06, 2014 11:40 pm 
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Deific Wizard of Sagacity
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Location: New Jersey
2/14/14

Rest day.

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


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PostPosted: Thu Mar 06, 2014 11:47 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
2/15/14

Ball rolling.

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


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PostPosted: Thu Mar 06, 2014 11:54 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
2/16/14

Rest day.

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


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PostPosted: Tue Mar 25, 2014 8:45 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
2/17/14

Warmup: Mobility drills, foam.
1) Recumbent Bike - 30s/15s x 6 x L21
2) Pushup - 3 x 10
3) TRX Row - 3 x 10

***

That long 2:1 ratio on the bike was really tough.

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


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PostPosted: Tue Mar 25, 2014 8:52 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
2/18/14

Warmup: Mobility drills and foam rolling
1) Box Jump - 3 x 10 x 18"
2a) Reverse Lunge to Step Up - 3 x 10e x vest
2b) Lateral Step Up - 3 x 10e x vest
3a) Pushup - 3 x 8 x vest
3b) TRX Row - 3 x 8 x vest
4a) Prowler - 3 x 2db x EP+150
3b) Triple Curl - 3 x 10e x 15

***

No notes available for today.

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


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PostPosted: Tue Mar 25, 2014 8:54 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
2/19/14

Rest day.

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


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PostPosted: Tue Mar 25, 2014 8:56 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
2/20/14

MMA. Rolled with J-L.

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


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PostPosted: Tue Mar 25, 2014 8:57 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
2/21/14

Stretches.

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


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PostPosted: Tue Mar 25, 2014 9:00 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
2/22/14

Rest day.

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


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PostPosted: Tue Mar 25, 2014 9:01 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
2/23/14

Rest day.

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


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