ExRx.net

7/4/12

Morning: Walked a mile or so at a moderate pace. Just because I'm off work on a Wednesday and I expect to be active on Wednesdays!

Afternoon: Some foam rolling.

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

7/5/12

Afternoon: Cardio

Warmup: Mobility Drills

C2 Rower 2 x 500m sprints, level 3/10. 1:40.1 and 1:41.4. Forgot to check kcals and watts.

***

The rower smoked me today, badly. My best recent times, I think, but it was brutal and my legs were screaming by the end. I need to work back up.

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

7/6/12

AM:

Warmup: Mobility Drills

C2 Rower - 500m, level 3/10, time 1:41.5

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

7/7/12

AM: MMA class. Pretty much the whole time rolling with J-L. Got caught with a guillotine and a sweet kimura off the cage.

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

7/8/12

Rest Day.

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

7/9/12

Afternoon: Cardio

Warmup: Mobility Drills

Airdyne - 15 minutes, 5.2 miles

***

I was supposed to lift but one client had to come later and another earlier, so they squeezed my workout time down to barely 35 minutes. I didn't want to get interrupted, so I'll lift tomorrow afternoon instead.

Airdyne - first time in a while to do 15 minutes. Slow out of the gate (1.5 in 5 minutes) but I accelerated as I went, and ended up beating my usual 5 and 10 minute paces. 15 minutes isn't a whole lot but it's hard on that bike and I'm not so great at doing LSD cardio on machines.

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

7/10/12

Afternoon: 5/5/5+ workout

Warmup: Mobility drills

1a) DB Bench Press - 10 x 30, 5 x 50, 5 x 60, 9 x 70
1b) Pullup - 5 (L sup R pro), 5 (L pro R sup), 9 (chinup)
2a) Pushup - 3 x 10 x bw
2b) Chest Supported Row - 10 x 45, 10 x 50, 10 x 60
2c) Band Pull Apart - 3 x 35 x red theraband
3) Bulgarian Split Squat - 3 x 8 per leg x 10# DBs
4A) Curl - 10 x 25, 2 x 10 x 30
4b) Bar Triceps Pushdown - 3 x 15 x #14
4c) Plank - 3 x 30s
4d) Lateral Raise - 3 x 15 x 10# DBs
5) C2 Rower - 1000m @ 3/10; 4:22.7, @154.5 watts, 60 kcals

***

Making up the workout from yesterday, today. Bastardized 5/3/1 - I'll do 5+, 3+, then 3/3/3+ on KB presses, then deload. I only have up to 75 pound DBs so I want to try a rep-based protocol.

DB Bench - felt good. 9 x 70 was really 3 + 6 x 70. I did three reps and lost my track on the left side on rep 4. Halfway up it slid out to the side and I had to bail. Tossed the 70 to the floor, put down the other on the bench, got up and grabbed the dumped DB, gabbed the other, set back up, and finished the set. I got 5 more easily and 1 more with difficulty. I didn't have 10 but I had 9. Not sure how I let that rep slide out.

Pullups - 5 and 5 were easy, so were reps 1-8 on the last set.

Pushups - Easy 10s.

Chest Supported Row - 45, 50 easy. 60 was hard but doable, however I should have done 55s and gotten better reps. Bothered my rib a little.

BPA - easy 35s.

BSS - hard first set, easier 2nd set, hard third set (but clean form). Much better than last time.

Curls - felt good, no other comments of note.

Tris - same. Hard but good.

Plank - easy, but not too easy. I'll up the time next time.

Lat Raises - just because I never do medial delt exercises.

Rower - went for an easy 1K. Goal was 4:30, so I did pull a little harder than I anticipated. Just getting in some extra cardio.

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

7/11/12

Rest day.

Very active today, but no exercise per se. Very sore from the split squats.

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

7/12/12

Afternoon: 100 rep workout

Warmup: Mobility Drills

1a) Standing 2H Cable Row - 3 x 100 x #12
1b) KB Incline Bench - 100 x 10# KBs, 100 x 15# KBs, 100 x 10# KBs
1c) Step Up (12" box) - 3 x 10 per leg x 25# DBs
2) Band Pull Apart - 5 x 20 x red theraband
3) Swiss Ball Neck Exercises - 3 x 10s each
4) Side Plank - 1 x 45s each side

***

I'm firmly into the "silliness, madness, death" ratings for rep counts according to that old chart in Starting Strength, but MMA demands strength-endurance and I'm finding this is working for me. But today is my first shot at multiple sets of 100 reps, so I went much lighter than usual. Down from #16 (whole stack) to #12 on the rows, which was a little light but not by much, and to 10 and 15 pound kettlebells on the presses. Those were just brutal because my arms are still sore from Tuesday's heavy pressing. Overall, though, I felt great doing these. It was hard, more mentally hard than physically hard, because it's light but you must keep good focus and good form and remember to breathe correctly, in my experience.

Specific notes:

Rows - I could have/should have done #13. I'm sure I'll regret that idea next time.

KB Press - used an incline for a changeup, a wider bottom grip for more chest, semi-neutral grip, and KBs so I wouldn't risk dropping a weight on me.

Step Ups - just some extra leg work, nothing too taxing on my knee.

BPAs/Neck/Side Plank - just to round out the workout.

Walked roughly a mile afterward because I needed to get eggs from the nearby farm. Yay, farm raised eggs. Now to go eat steak.

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

7/13/12

Rest day.

Terrible sleep last night - to bed late, woke up late, and woke up and stayed up in the middle. Big problems with a laptop kept me up working.

Worked it out today, but I'm not awake enough to drive out to class and train.

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

7/14/12

AM: MMA class. Worked ground with J-L all class and then held some mitts for a while.

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

7/15/12

Rest day.

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

7/16/12

Afternoon: 3/3/3+ DB bench day

Warmup: Mobility drills

1a) DB Bench Press - 10 x 25, 5 x 35, 5 x 45, 3 x 55, 3 x 65, 6 x 75
1b) Pullup (Wide pronated) - 3, 3, 5
2a) Pushup - 10 x 1 MB (5 each arm), 2 x 10
2b) TRX Row - 3 x 12
2c) Band Pull Apart - 3 x 35 x red theraband
3) Reverse Lunge -3 x 10 per leg x 15# DBs
4a) Triple Curl - 3 x 5 x 20# DBs, 2 x 5 x 25# DBs
4b) Overhead Triceps Press - 15 x #9, 15 x #10, 15 x #11
4c) PP 2.0 - 2 x 1 minute each side x 2 red tubes
5) Airdyne - 5 minutes, 1.6 miles

***

Extremely hot.

Warmup is about 10 minutes of mobility drills, yoga-like moves, and moving around. Feels good.

DB Bench - matched my best for 75# DBs.

Pullups - wide overhand were okay, but went too wide on set one.

Pushups/TRX Rows/BPAs - all good except 1 MB pushups. Didn't feel good, my shoulders were too tired.

Reverse Lunge - first set was hard, 2nd and 3rd were easier but I'm glad I stayed light.

Arms - felt good, but only third set of tris was the right weight. PP 2.0 was tough, because I accidently set the timer wrong so I did 1 minute not 30s.

Airdyne - I only had 5 sluggish minutes in me. My clients had been bailing due to difficulty catching their breath, so I wasn't wholly surprised when I had trouble breathing too. Too hot, too thick.

Managed to clock in over 13,000 steps today. I think being a trainer is a pretty active profession.

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

7/17/12

Rest day.

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

7/18/12

AM: 100-reps workout

Warmup: Mobility drills, static lat stretch.

1a) Standing 2H Cable Row - 3 x 100 x #13
1b) Incline Press - 2 x 100 x 15# KBs, 100 x 5# DBs (not a typo, 5 lbs)
1c) Lateral Step Up (12" box) - 3 x 8e x 10# DBs
2a) Lateral Raise - 3 x 10 x 10# DBs
2b) Band Pull-Apart - 3 x 20

***
Incredibly active day. My pedometer clocked me in at 10,000 steps by noon. I only got a few thousand later but still, busy morning.

Rows - felt good but hard.

Presses - I barely got 100 on each of the first two sets. I wasn't even going to do a third set and I said, just get the 5s and do 100 of those, practice the movement. Good thing, I'd have failed on 10s.

Lateral Step Up - not my best idea. My right knee felt less strong than it has on these. I need to stick to once a week for a while, I think.

Lateral Raises - because medial delts need love too.

Band Pull Aparts - only 60 today, done standing against a wall so my back, head, and shoulders are lined up as I do them. Harder.

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