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PostPosted: Fri Nov 16, 2012 9:04 pm 
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Deific Wizard of Sagacity
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Location: New Jersey
11/16/12

Afternoon:

Foam rolling.

***

What the hell? Did some foam rolling on my sore body, and from the moment I finished my lower back started to hurt, hurt, hurt. Not a twinge before. What the?

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Peter V. Dell'Orto
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PostPosted: Sat Nov 17, 2012 7:33 pm 
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Location: New Jersey
11/17/12

Back still hurts so I didn't do MMA.

***

Maybe Zercher lunges were a terrible idea.

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


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PostPosted: Mon Nov 19, 2012 8:40 pm 
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Location: New Jersey
11/18/12

Back still aching, so rest day. Did some walking, but not much else.

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


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PostPosted: Mon Nov 19, 2012 8:48 pm 
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Location: New Jersey
11/19/12

PM: Cardio

Elliptical - 20 minutes, 0.74 miles @ 60/10
Wall Sit - 60 seconds

***

Just some cardio. My back is still achy, despite ibuprofen and fish oil and topical rubs. Argh. It'll get better, I can feel the improvement, but I'm annoyed this happened.

Elliptical: Just wanted to get to 20 minutes so I know I can do it when I try 100/10 (maximum) for HICT. Heart rate in the 120s and 130s today, but still sweating. I guess the best thing I can say about my knee surgery was that before, my knee hurt on the elliptical. Now it doesn't.

Wall Sit: 60 seconds straight, felt okay. Could have gone longer but my goal is not to push things too far. When I do, I suffer more than gain.

Tomorrow, if I feel up to it, more lifting. I was able to knock off a few pistols to an 18" box showing them to a client, so I'm clearly not totally debilitated.

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


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PostPosted: Thu Nov 22, 2012 9:51 am 
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Deific Wizard of Sagacity
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Location: New Jersey
11/20/12

Afternoon:

Warmup: Mobility Drills

1a) TKE - 2 x 20 each x grey band
1b) X-Band Walk - 2 x 10 each x orange band
2) Prowler Walk (high handles only) - 2 trips x Prowler + 140 + vest
2 trips x Prowler + 190 + vest
2 trips x Prowler + 240 + vest
3a) Cable Fly - 3 x 12 x #7
3b) Kneeling Pulldown (neutral grip) - 3 x 10 x 90#
4a) RDL - 2 x 10 x 25# DBs
4b) Reverse Curl - 2 x 15 x 15# DBs
4c) Incline Lying Triceps Extension - 2 x 15 x 12# DBs


***

Notes: I wrote down, and then misplaced, my workout notes. I'm not certain what else I did, as I was in a big rush to finish and then started writing my client's workouts. I'll edit this later if/when I find it.

Very frustrating.

Editing later: found my notes.

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


Last edited by pdellorto on Fri Nov 23, 2012 9:26 am, edited 1 time in total.

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PostPosted: Thu Nov 22, 2012 9:54 am 
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Location: New Jersey
11/21/12

Rest day. Lots of walking, and I'm not sure how that happened, it didn't feel like I did that much.

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


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PostPosted: Fri Nov 23, 2012 9:36 am 
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Location: New Jersey
11/22/12

AM: Traditional Thanksgiving lifting

Warmup: Hip and glute mobility drills

Trap Bar Deadlift - 5 x 140, 5 x 190, 5 x 230, 10 x 140

***

Not much today, not with my back still feeling sore. But I wanted to see how I felt DLing. Answer: Not great. My back felt cranky, and my right knee didn't hurt but lifting over 190 felt not-good. So I think DLs have to stay off the menu for a while longer.

Also, why 140, 190, 230? My bar + the heavy collars is 50.~ pounds, not 45 like a standard bar. No idea why but the scales tell me so.

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


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PostPosted: Sat Nov 24, 2012 5:33 pm 
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Location: New Jersey
11/23/12

AM: Cardio

Elliptical - 5 mins @ 60/10, 15 mins @ 65/10, total 0.64 miles/20 minutes

***

Just got some cardio in between clients.

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


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PostPosted: Sat Nov 24, 2012 5:35 pm 
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Location: New Jersey
11/24/12

AM: MMA class. Worked standup on the mits with G~. Mostly one-twos and kicks.

***

Been a while since I did standup. My shoulder doesn't like hooks so I dropped them. My hips felt great kicking, though, and I felt like I was throwing effortlessly. My cardio still needs to improve.

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


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PostPosted: Mon Nov 26, 2012 4:39 pm 
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Location: New Jersey
11/25/12

Rest day.

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


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PostPosted: Mon Nov 26, 2012 4:43 pm 
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11/26/12

Rest day, although I went for a short, brisk walk twice just to stay active.

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


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PostPosted: Wed Nov 28, 2012 4:02 pm 
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Location: New Jersey
11/27/12

Afternoon: Quick Workout

Warmup: Mobility drills (partial)

1a) TKE - 2 x 20 each leg x grey band
1b) X-Band Walk - 2 x 10 each direction x orange band
2a) KB Press - 10 x 15# KB (both arms), 3 x 12 x 35 (left only)
2b) One Arm Cable Row - 3 x 12 per arm x #14
2c) Pulldown Crunch - 3 x 12 x 3s x black band
3a) Bulgarian Split Squat - 2 x 8 per leg x 10# DBs
3b) Prowler (high handles) - 2 round trips x EconoProwler + 200
4a) DB Curl - 2 x 15 x 15# DBs
4b) Triceps Pushdown - 2 x 20 x #9
5) Prowler (high handles) - 2 round trips x EconoProwler + 200

***

Did not have a lot of time today, so I just did what I could.

Press/Rows - rowing feels fine both sides, pressing is still very weak on my right.

BSS - Hard. Been a while and balance was bad but I managed to get in 8 good reps per side per set.

Prowler - Did the trips I had time for.

Curls/Pushdowns - the usual extra arm stuff just because.

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


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PostPosted: Thu Nov 29, 2012 10:46 pm 
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Location: New Jersey
11/28/12

Rest day.

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


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PostPosted: Thu Nov 29, 2012 10:47 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
11/29/12

Afternoon: Cardio

Elliptical - 20 minutes @ 10/100
Airdyne - 10 minutes, 2.9 miles
Elliptical - 5 minutes @ 10/100

***

Just some cardio.

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


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PostPosted: Sat Dec 01, 2012 7:59 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
11/30/12

Rest day.

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


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