ExRx.net

6/19/12

100 band pull aparts

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

6/20/12

AM: 100-rep workout

Warmup: Mobility drills (inc. clams, bird dogs)

1) 2H Cable Row (high pulley) - 65, 25, 10 x #16 (whole stack)
2) DB Bench Press - 30, 15, 10 x 40# DBs
3) Band Face Pull - 4 x 25 x black band
4) Plank-to-Pushup - 60s, 30s each direction

Mid-morning: Cardio

C2 Rower - 500 meters, 1:39 pace, about 2 minutes total time on the rower.

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

6/21/12

Rest day

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

6/22/12

Early AM: Mobility drills followed by:

C2 Rower - 500m, resistance 3/10, 1:48. Slow for me.
Treadmill - 10 minutes, 12% incline. 2-3 mph (2 mph 7 mins, 3 mph 3 mins), 0.36 miles

***

One of the foot straps was reversed on the C2 so instead of holding tight it slide loose during my row. I was already going slowly (for my standards anyway) and that didn't help. Fixed it afterward.

Broke a serious sweat on these; the facility was up in the low 90s even with the fans and (later) air conditioning on.

Quick diet note - according to my scale, I'm down about 8 pounds since 6/3 and between 6 and 7 pounds of that is body fat. So I'm feeling good about this - it's not a "diet" so much as "eating a smaller amount of the usual stuff." Works well enough for now. I'll tighten it up later if necessary. I'm tired of not looking lean.

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

6/23/12

AM: MMA class. Worked ground with D~ and then standup/mitts with F~. Good class. Felt like I was moving pretty well although my knee really does hold me back sometimes.

Afternoon: Thoracic mobilizations on the foam roller

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

6/24/12

Rest day.

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

6/25/12

Afternoon: Workout

Warmup: Mobility Drills

1a) DB Bench Press - 8 x 35, 3 x 55, 3 x 60, 3 x 65, 3 x 70, 3 x 75# DBs
1b) Chinup - 5 x 3 x bw
2a) Pushup - 3 x 10
2b) One-Arm Standing Cable Row - 3 x 10 per arm x #13
2c) Band Pull Apart - 3 x 35 x red theraband
3) Bulgarian Split Squat - 3 x 8 per leg x 10# DBs
4a) One-Arm DB Curl - 3 x 12 per arm x 25# DB
4b) Triceps Pushdown - 3 x 15 x #11
4c) Standing Band Crunch - 3 x 10 x 5s hold x thick black band
5) Airdyne SS - 5 mins, 1.7 miles

***

DB Bench felt good. I'll max at 75 because the gym maxes at 75. Recent PR, although my best ever was 6 x 75.

Pullups - chins, just some easy ones.

Pushups - easy sets of 10 for extra volume.

Rows - been a while since I did these. Very ab intensive.

BSS - Yes, at long last. A few "test" Bulgarians revealed my knee could take it. I did these. 3 x 8 x 10 was my absolute max and I should have started lighter. Brutally hard and my knee ached a little after, but only where it should ache. Hips felt good but I couldn't tie my shoes later. Heh.

Curls/pushdowns/abs - the usual.

Airdyne - paced for 3.4 but my knee started to let me know to quit at 5, so I did.

Hungry. I need to pack more food on Mondays.

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

6/26/12

Rest day.

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

6/27/12

AM: 100-rep workout

Warmup: Mobility Drills

1) 2H Cable Row - 70, 30 x #16 (whole stack)
2) DB Bench Press - 25, 15, 10, 10 x 40# DBs
3) Band Pull-Apart - 2 x 50

Later the same morning:

1) Glider Leg Scissors - 60s
2) C2 Rower - 2 x 500m, 1 min rest.
#1: 1:47.5, ~281 watts, 37 kcals
#2: 1:47.1, ~285.2 watts, 38 kcals


***

Client came early so I had to split my workout.

Cable Rows - hard but improving.

Bench - very hard today. I think I need to do something else if I'm heavy DB benching on Monday. Maybe incline bench or tube presses.

BPA - usual 100.

Abs - these were hard.

Row - felt pretty good although this isn't very fast for me.

My glutes and thighs are still extremely sore. Hard-to-walk sore.

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

6/28/12

Rest day

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

6/29/12

AM: Light cardio

Treadmill - 10 minutes @ 3 mph, 12% incline

PM: MMA class. Worked ground for roughly 45 minutes with J-L and F~, and then did mitts (holding and striking). My one-two is slowly getting less sucky.

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

6/30/12

Off.

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

7/1/12

Rest day.

Very little activity (barely 4K steps, even - much lower than usual).

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

7/2/12

Afternoon: Workout, deload week

Warmup: Mobility drills

1a) Pushup - 10, 12, 12
1b) TRX Row - 3 x 12
1c) Band Pull-Apart - 3 x 35 x red theraband
2) Prowler Walk - high handles only, 10 round trips x Econo Prowler + 60
3a) Triceps Pushdown - 3 x 15 x #10
3b) Cable Curl - 3 x 10 x #13
3c) Standing Band Crunch - 3 x 10 x 5s x black band
4) Airdyne - 5 minutes, 1.7 miles

***

Deload week so nothing too intense or high volume.

Pushups - hard 10 followed by easy 12s. Rows same.

Prowler - not intense but it built up a real sweat on me and my knee isn't up to running stress.

Arms/Abs - fine. Just right on the curls weight.

Bike - Again, I didn't want to overdo it on the knee.

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

7/3/12

Afternoon: Cardio

1) Boxing - about 5-10 minutes of one-two practice.
2) Three rounds of:
Boxing - 20 one-two combos
Side Ball Slam - 20 each side x 6# ball
Prowler Run - 1 trip x Econo Prowler + 60#
3) Spin Bike HICT - 5 minutes at heart rate 150-160
4) Airdyne - 5 minutes at heart rate 150-160, 1.7 miles

***

Just some cardio today. Nothing too killer, but I had time so I wanted to squeeze in an extra workout.

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