ExRx.net

9/2/12

Rest day. Some walking, not too much. Knee rehab drills.

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

9/3/12

Rest day. Knee rehab drills, some walking.

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

9/4/12

Rest day. Some walking.

Finally back to work, so I got some more walking in and some carrying heavy stuff around. Lots of stuff aches from not using it enough.

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

9/5/12

Afternoon: Mobility drills

PM: Limited Foam rolling

***

Got a lot of walking in today (back and work, and pacing with weights is more or less my job). I was going to do some light leg work but decided not to add everything at once. Soon, though.

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

9/6/12

Rest day.

***

Knee feeling pretty good - I'm going to keep up foam rolling like I did yesterday.

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

9/7/12

Early AM: Foam rolling (glutes/quads)


Afternoon: Workout

Warmup: Mobility drills

1A) Pushup - 5 x 10 x bw
1B) TRX Row - 5 x 10 x bw
1C) Prowler Walk (High handles) - 5 x round trip x Econo Prowler + 100
2) C2 Rower - 500m, level 3/10, 1:51.1, 255.3 watts average, 36 kcals

***

Just a light workout to get back into the swing of things.

Pushups - felt good, but my right shoulder still isn't 100%.

TRX rows - felt good.

Prowler walks - my favorite lower body exercise is slow prowler walks, driving the heel to the floor and locking the leg out. +100 isn't heavy for me, but it's heavy for my scoped knee, and I'm trying to get back into it.

C2 Rower - okay rowing. I had a lot of frustration when I started my first row, hit around 200m and my shorts got caught in the seat tracking and I had to stop and untangle myself. Hit reset and went, only to find it had reset my whole program and I was just free rowing. Started back up at 500m and banged it out, but I wasn't as peppy as I was before my two false starts.

Nice to be back into it.

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

9/8/12

PM: Foam rolling. Light mobility drills.

***

No soreness (yet) from yesterday, and my body and knee feel good. So I think I did enough without doing too much.

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

9/9/12

Extremely sedentary day. Spent the whole day doing stuff with my friends, and I was standing, but very little walking at all.

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

9/10/12

AM: Cardio

Prowler - 5 round trips, no rest, EconoProwler + 50 pounds, no rest

Afternoon: Mobility drills, foam rolling

PM: Lifting

1) Prowler Walk (high handles only) - 5 round trips, EconoProwler+80, no rest
2a) Pushup - 2 x 15 x bw
2b) Assisted Pullup (neutral grip) - 2 x 15 x bw-70, 1 minute rest between supersets
3a) Cable Curl - 2 x 10 x #10
3b) Band Triceps Pushdown - 2 x 10 x black band, no rest between supersets
4) Pulldown Abs - 3 x 10 x 5s x black band, 30s rest between sets
5) Band Pull Apart - 50, 20, 10, 10, 10 x red theraband, minimal rest

***

AM Prowler - just because it was loaded up.

PM Weights - again, the weight was what the Prowler had sitting on it. I did higher reps and short rest because I had only a short time between clients.

Prowler - felt good, knee got tired.

Pushups/Pullups - also felt good. Pullups got hard around reps 14-15, it's been a while. Concentrated on initiating with my lats and finishing with a shoulder squeeze instead of my usual arm-finish.

Curls/Pushdowns - hard after the first superset, just extra arm work because I think it helps my elbows stay healthy and my arms look good.

Abs - okay, I need to make it a little harder.

BPA - 100 every workout means 100 every workout. I missed it last time, which annoys me.

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

9/11/12

Rest day. Lots of walking.

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

9/12/12

Afternoon: Foam rolling (especially hips, glutes, and back), static stretching (various).

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

9/13/12

Afternoon: Light workout

Warmup: Mobility drills

1) Standing 2H Cable Row - 100 x #12
2) KB Bench - 100 x 10# KBs
3) Pallof Press 2.0 - 30s each direction x 2 red tubes
4a) Lateral Delt Cable Raise - 2 x 10 x #2
4b) Band Pull-Apart - 2 x 50

***

Just some 100 rep quickies to get some work in.

Rows - felt good, I should have gone a little heavier.

Presses - yes, 10# is a joke. My right shoulder ached a little at the end, but I'm just getting back into this so no sense rushing it.

Pallof Press - this was hard.

Shoulder stuff - just wanted to get in some extra shoulder/rear delt work as rehab.

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

9/14/12

Lots of walking.

PM: Foam rolling (hips, glutes)

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

9/15/12

AM: MMA class.

Full mobility drill/static stretching warmup.

Standup mitt practice with J~. One-two, one-two-hook, one-two-hook-cross, over and over.

***

Felt good to get back to MMA. Torn the skin off my knuckles. Should have wrapped them.

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

9/16/12

Rest day.

***

Extremely sedentary day. Very sore from MMA class, and my right shoulder is really feeling it.

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