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PostPosted: Sun Jul 22, 2012 8:05 am 
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7/19/12

Rest day.

***

Just lots of walking. Knee bothering me, so I'm going to cut back to once a week leg work.

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Peter V. Dell'Orto
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PostPosted: Sun Jul 22, 2012 8:07 am 
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Location: New Jersey
7/20/12

AM: Cardio

C2 Rower - 1k, 3:55.9, level 10/10

No MMA class.

***

MMA class was cancelled unexpectedly, or I'd have done a lot more working out. I did go for a walk before class though and my knee felt okay.

C2 rowing was a fairly leisurely pace - almost 2:00 flat for 500m, but the resistance was a bit higher.

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PostPosted: Sun Jul 22, 2012 8:09 am 
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Location: New Jersey
7/21/12

MMA cancelled today, too, so just a rest day. Fair amount of walking.

Cheat day on my eating plan, too, so I really missed working out first - that drives up my appetite a lot.

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PostPosted: Mon Jul 23, 2012 8:15 pm 
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Location: New Jersey
7/22/12

Rest day.

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PostPosted: Mon Jul 23, 2012 8:26 pm 
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Location: New Jersey
7/23/12

Afternoon: Heavy day

Warmup: Mobility drills

1) KB Press - 5 x 25, 5 x 35, 3 x 3 x 45, 4 x 45
2) KB Kroc Row - 10 x 45, 22 x 80
3a) Plank - 3 x 60s
3b) Triceps Rope Pushdown - 3 x 15 x #11
3c) Chain Curl - 3 x 8 x 2 chains (26# total)
4) Band Pull-Apart - 3 x 40 x red theraband
5) Lat Raise - 2 x 15 x 8# DBs, 30 second rest
6) C2 Rower - 500m @ 3/10, 1:41.3, 336.6 watts average

***

KB Press - felt so good after 3 and 3 on the last set I did another AMRAP set. Glad I did but I wish I'd just AMRAPed the set before.

Kroc Row - the 80# KB is the heaviest DB or KB in the gym. I rowed it but I was disappointed I only got 22 reps. I need to get more with that kind of weight - I used to Kroc Row more than 100 pound DBs, so this isn't so happy. But I'll get back there.

Abs/tris/bis - just accessory work. Planks were good, I really felt my abs firing. Triceps were fine too. Curls were two 13 pound chains I use for weighting clients with arm/hand issues. I literally grabbed both chains in a very oversized handful in the midpoint and curled them. Really freaking hard, especially on my right hand!

BPAs - just because, every workout.

Lateral Raises - also just because I felt like I needed them.

Cardio - it was hot and miserable and humid, but I didn't want to do this mostly because it was going to be hard. So therefore I did it. So-so idea. By 150m in I realized I was having trouble breathing a little. I focused on my leg drive and my breathing and got through it, but I was too wrecked to do another - a bit too close to that pre-attack asthma feeling. But still, I think this is a recent PR.
Amusingly, my fitness logging website only has up to 200 watts as "vigorous effort" on rowing. So what is 336.6?

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http://strength-basics.blogspot.com


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PostPosted: Thu Jul 26, 2012 8:13 pm 
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7/24/12

AM: 1 hour MMA class, one-on-one with J-L as she gets ready to fight this weekend.

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PostPosted: Thu Jul 26, 2012 8:17 pm 
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Location: New Jersey
7/25/12

AM:

C2 Rower - 4 rows, about 1 hour apart.

1) 1K, level 3/10, 3:59.3, 204.2 watts, 66 kcals
2) 1K, level 3/10, 3:59.0, 205.2 watts, 66 kcals
3) 1K, level 3/10, 3:59.3, 204.2 watts, 66 kcals
4) 1K, level 3/10, 3:59.4, 204.1 watts, 66 kcals

***

Didn't have much time, so I did a paced row between each client/class when I had 15+ minutes. Only four times. Got hard by the last one. My goal was a row between 3:59 and 4:00, so I used the projected time setting and adjusted up or down a little in effort as I rowed to keep it there. I just wanted paced cardio not a lung-burning blitz.

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PostPosted: Thu Jul 26, 2012 8:20 pm 
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7/26/12

Afternoon: 100-rep workout

1a) 2 Handed Standing Cable Row - 2 x 100 x #13
1b) Incline KB Bench - 2 x 100 x 15# KBs
1c) Band Pull Apart - 2 x 50 x red theraband

***

No time for extras, or cardio. Knee doesn't feel right so I didn't do legs.

Rows - felt fine, and I'm sure I miscounted on the first set and ended up having to do extras (I always restart at the last number I'm sure I did).

Bench - 15# KBs are still laughably light until reps 51-100. I will go up to 25s or DBs soon, but I wonder how well that'll work out.

BPA - just because, every workout.

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


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PostPosted: Sat Jul 28, 2012 6:56 am 
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7/27/12

PM: Sambo class. Rolled rounds with a number of guys. Did only so-so, and my rust showed. Shielding my knee really holds me back. Really worked up a ferocious sweat though.

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


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PostPosted: Sun Jul 29, 2012 11:35 am 
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7/28/12

AM: MMA class. Worked ground with our senior student. Mostly just tried crazy stuff to see if it worked coupled with basic positioning and submissions. Good class. Also held mitts a bit for R~.

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


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PostPosted: Mon Jul 30, 2012 7:44 pm 
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Location: New Jersey
7/29/12

Rest day.

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


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PostPosted: Mon Jul 30, 2012 7:51 pm 
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7/30/12

1a) DB Bench Press - 10 x 25, 5 x 35, 5 x 45, 5 x 60, 5 x 65, 10 x 70
1b) Pullup (Chinup) - 5, 5, 10
2a) Pushup (handles) - 3 x 10
2b) TRX Row - 3 x 10
3a) Barbell Curl - 3 x 10 x 55
3b) Triceps Rope Pushdown - 3 x 10 x #12
3c) Standing Cable Crunch - 3 x 10 x #12
4) Band Pull Apart - 60, 20, 10, 10 x red theraband

***

Knee not feeling good, so no leg work. Should be deload week but I'm under 2 weeks from visiting Japan, and I won't be lifting, just training, so no deload.

Bench - good 10 reps. I felt a little disappointed until I checked my PR list and realized this was a 1-rep PR. Nice.

Pullups - my goal was 8-10 in the last set, so 10 made me very happy.

Other stuff - just arm work, ab work, and my usual BPAs. No time for cardio, and I want to rest my leg.

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


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PostPosted: Wed Aug 01, 2012 8:26 pm 
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7/31/12

Afternoon: Steady State Cardio

C2 Rower - 2K @ 3/10, 7:56.5, average 207.0 Watts, 134 kcals

***

Just some paced rowing, trying to keep my "easy" 2 minutes/500 meters pace. Worked out okay. Tired by the end but I could keep it up.

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


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PostPosted: Wed Aug 01, 2012 8:30 pm 
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Location: New Jersey
8/1/12

Late Morning: 100-rep workout

Warmup: Mobility drills

1a) 2-handed Standing Cable Row - 3 x 100 x #12
1b) Incline KB Bench Press - 2 x 100 x 15# KBs, 40 x 15# KBs
1c) Band Pull Apart - 3 x 35 x red theraband
2) Plank - 3 x 30s, 30s rest
3) Airdyne - 10 minutes, 3.1 miles

***

Rows - felt good, but I need to go up. Maybe next time I'll do 2 x 100 x #13, if I can.

KB press - I wanted to get as much of a third set as I could instead of dropping weight. Quit when the reps started to slow down a lot.

BPA - the usual 100+ every workout.

Planks - long enough to feel it, short enough rest to make it hard to keep doing over and over.

Airdyne - didn't kill myself, just a good steady ride.

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


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PostPosted: Thu Aug 02, 2012 8:43 pm 
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Location: New Jersey
8/2/12

PM: MMA class. Held mitts most of class for someone getting ready for a fight. Broke a serious sweat but didn't wear out my knee. Did one round of ground with JtG and then with my coach at the end of class. Felt good even though I've got back from suck to $h1t lately.

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