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PostPosted: Mon Nov 05, 2012 10:20 pm 
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Deific Wizard of Sagacity
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Location: New Jersey
11/1/12

Another good walking day, since we have no electric I had to hike to the supermarket every day for food.

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


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PostPosted: Mon Nov 05, 2012 10:26 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
11/2/12

Another walk-to-the-store day. No training.

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


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PostPosted: Tue Nov 06, 2012 8:01 am 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
11/3/12

Lots of walking. Still no power, no access to the gym.

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


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PostPosted: Wed Nov 07, 2012 10:02 am 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
11/4/12

Lots of walking, still no power, but the gym access was cleared for tomorrow.

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


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PostPosted: Wed Nov 07, 2012 10:15 am 
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Location: New Jersey
11/5/12

Afternoon: Workout

Warmup: Mobility drills + TKEs

1a) Barbell Pushup - 3 x 10 x bodyweight, rack #1
1b) Standing 2H Cable Row - 3 x 20 x #16+10# plate
1c) Pallof Press 2.0 - 3 x 20s per side x yellow tube
2) Backward Prowler Drag - 4 trips @ +200, +250, +300, +300
3a) DB RDL - 3 x 10 x 20# DBs
3b) Swiss Ball Jackknife - 3 x 10
4) Band Pull Apart - 100 total
5) Run-the-Rack Curl - 5 reps each of 8, 10, 15, 17.5, 20, 25, 20, etc. back to 8
6) Triceps Pushdown - 4 x 15 each x #11, 10, 9, 8 (no rest)
7) Rope Slam - 2 x 30 double slams

***

BB Pushups - I wanted to try some light two-arm pressing, but my shoulder didn't like it at all. That's a bad sign.

Rows - these felt fine.

PP - Hard but good.

Prowler drags - 300 was solid, but I need to do a lighter warmup first.

RDLs - felt these, it's been a while and I'm tight.

SB Jackknife - again, been a long time, so these weren't easy.

Arm stuff - because biceps and triceps are people, too.

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


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PostPosted: Wed Nov 07, 2012 12:22 pm 
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Location: New Jersey
11/6/12

Elliptical - 5 minutes at level 10/100 (max)

***

Literally had 5 minutes to exercise and no time to clean up after, so I couldn't blitz out any intervals. I just did a tiny bit of cardio and I'll hope it helped something.

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


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PostPosted: Fri Nov 09, 2012 10:22 am 
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Location: New Jersey
11/7/12

Rest day.

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


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PostPosted: Fri Nov 09, 2012 10:28 am 
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Location: New Jersey
11/8/12

Afternoon:

Warmup - mobility drills

1) Static Lunge - 60s per leg
2) TKE - 20 per leg
3a) One-Arm KB Press (left only) - 3 x 10 x 35# KB
3b) One-Arm Row - 3 x 10 x #13, 14, 14
3c) Pulldown Crunch - 3 x 10 x 3s x black band
4a) Single Leg Box Squat (bottom up only) - 3 x 10 per leg x bw @ 18" box
4b) Swiss Ball Leg Curl - 3 x 10
5) Prowler Sprint (H/L) - 4 x EconoProwler + 90, no rest

***

Lunges - felt much easier this time.

TKEs - fine.

Presses - laying off the right shoulder. Press felt good.
Rows - same.
Abs - always need more ab endurance.

Single leg box squat - been a while. Starting from the bottom.

SBLCs - felt okay.

Prowler - also felt okay. Wanted 8 trips but I had an early class to get to.

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


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PostPosted: Sat Nov 10, 2012 7:49 pm 
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Location: New Jersey
11/9/12

Rest day.

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


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PostPosted: Sat Nov 10, 2012 7:51 pm 
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Location: New Jersey
11/10/12

AM: MMA class. Worked side escapes, which translates as "worked sitting on my side while stuffing submissions" for over an hour and a half.

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


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PostPosted: Mon Nov 12, 2012 11:42 am 
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Location: New Jersey
11/11/12

Rest day.

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


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PostPosted: Tue Nov 13, 2012 8:40 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
11/12/12

Afternoon:

Warmup: Foam rolling + mobility drills

1a) TKE - 2 x 20 each leg x orange band
1b) X-Band Walk - 2 x 10 each direction
2a) One-Arm DB Press (left only) - 10 x 25, 10 x 45, 10 x 50, 10 x 55
2b) One-Arm Cable Row (left only) - 10 x #14, 2 x 10 x #15
2c) Pulldown Crunch - 3 x 10 x 5s x black band
3) Prowler EDT (high handles only) - 22 trips x EconoProwler+190 in 15 minutes
4a) DB Curl -3 x 10 x 25
4b) Overhead Triceps Extension - 3 x 15 x #10

***

TKEs/X-Band Walks - just an extension of warmup.

One-arm stuff - sparing my still-hurting right shoulder.

Prowler EDT - this is me being a wuss. I'd done 26 trips with +180, and I was dreading doing 28 trips. It seemed a lot to just back in on. So I went with +190 knowing anything I got was a PR. Good thing I did - 22 trips just about floored me.

Bis/Tris - felt good.

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


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PostPosted: Tue Nov 13, 2012 5:42 pm 
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Location: New Jersey
11/13/12

Afternoon Cardio:

HICT Elliptical - 10 minutes @ 100/10, HR between 150-170 for about 7 minutes

***

Working back up to slow, slog, high-heart rate cardio.

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


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PostPosted: Fri Nov 16, 2012 8:51 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
11/14/12

Rest day.

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


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PostPosted: Fri Nov 16, 2012 9:01 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
11/15/12

Afternoon Workout

Warmup: Foam rolling, mobility drills

1a) TKE - 2 x 15 x grey band
1b) X-Band Walk - 2 x 10 each direction x orange band
2a) One-Arm KB Press (left only) - 2 x 10 x 35, 6 x 45 + 4 x 35
2b) One-Arm Row (left only) - 3 x 10 x 55, 60, 65# DB
2c) Alt Reverse Zercher Lunge - 3 x 10 per side x black sandbag (40 pounds?)
3) Single Leg Box Squat (from bottom, 18" box) - 3 x 5 per side, no rest
4) Curl - 30 x 15# DB (10 curls, 10 hammer curls, 10 reverse curls)

***

TKEs/X-band: good warmup continuation

KB Press - working back to 3 x 10 x 45

Rows - even 10 x 65 wasn't hard

Lunges - felt great but hard

Pistols - felt hard, but just banged them out. If you're curious what "no rest" means, the entire set of 3 x 5 per leg was finished between the beginning drumbeats of "Paint it Black" and the end of the song.

Curls - Because my triceps were sore but my left biceps wasn't at all.

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


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