ExRx.net

12/1/12

AM: MMA class. Worked ground and then kicks with T~ and P's K~.

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

12/2/12

Lots of walking, but otherwise a rest day.

***

Somehow I managed to tweak a muscle in my upper back getting a sweatshirt off. Okay, I'm officially old.

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

12/3/12

AM:

Warmup: Mobility drills

1a) TKE - 2 x 20
1b) X-Band Walk - 2 x 10 each direction
2a) Kneeling Row - 3 rounds - 50 reps (30/10/10), 25 reps, 25 reps (15/10) x #16
2b) KB Press - 3 rounds - 50 reps (30/10/5/5), 25 reps (15/5/5), 25 reps (15/5/5) x 15# KBs
2c) Pallof Press 2.0 - 30s, 20s, 20s per side
3a) Prowler Sprint - 2 trips x +90, 3 trips x +140
3b) Rope Slam (double) - 30 slams

PM: Cardio

Elliptical - 10 minutes at 70/10, 0.30 miles, Heart rate 100-110.

***

Notes:

TKEs/X-Band Walks felt good.

Rows - more like a low angle pulldown than anything else, kneeling under the cable stack with the pulley set to the highest point and a slight lean back for the leverage to pull it. Didn't want to go heavy today because of pain in my tweaked upper back.

Press - light pressing just to get some reps in and see how my shoulder felt about it. So far, so good.

Abs - hard.

Prowler/Rope - +90 was too light, +140 was about right, except the tread on my left shoe has worn down so I wasn't getting much traction. Need to replace the shoes or "give" it some tread somehow without wrecking it. In combination with the rope, this is hard. You're slightly gassed from the low handle sprints and my legs were rubbery from the pushing which made the slams hard. Fun combo.


PM Cardio - Had 10 minutes, so I did that easy just to help my legs recover.

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

12/4/12

Afternoon

Warmup: Some mobility drills, foot drills

Prowler (High handles only) - 1 x +180, 1 x +200, 2 x +220, 1 x +200, 1 x +180, short rest (1 minute tops)

***

Just a prowler ladder to get some extra leg work in.

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

12/5/12

Rest day.

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

12/6/12

Afternoon:

Warmup: Light mobility drills

1) Kneeling Pulldown (neutral grip) - 15 x 90, 10 x 110, 10 x 120, 10 x 130, 10 x 110
2) Straight Arm Pulldown - 10 x #12, 2 x 10 x #13
3) Tube Press (tempo) - 3 x 10 x yellow tubes, 4 second rhythm
4a) Triple Curl - 3 x 5 x 20# DBs
4b) Triceps Pushdown (curl bar) - 3 x 10 x #13
5) Blackburns - 1 x 15s each position x 2.5# plates

***

Kneeling Pulldown - feel good, shoulder felt fine.

SAPs - just some extra pulldowns for my lats; I think next time I need to go more reps.

Tube Press - tempo to rehab my shoulder

Triple Curls/Pushdowns - extra arms as always.

Blackburns - been a while since I did these. Felt hard.

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

12/7/12

Rest day.

***

Abs are as sore as they've ever been. Stupid pulldowns! ;)

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

12/8/12

AM: MMA. Worked ground with P's K, then some with J~ and then back to P's K. Did some basics and then just rolled as close to nonstop for the whole class.

***

I pretty much just dominated P's K today. I'm not sure why, but I really never gave him a chance (although I did stop and show him where he had some submissions, and coach him through some of the basics). I just took whatever position presented itself, and worked my submissions. He hates to tap so I occasionally had to tell him to tap because the next step was injury. I kind of felt like a bully. I'm not sure why I was being so mean today. Still he's young and he'll get better quickly, and I'll never do as well against him as I did today, or get to just practice my subs so often.

I guess this is one of those days where I was the hammer, not the nail. Still I have to wonder why I was so rough.

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

12/9/12

Rest day, until the end of the day. Then 20 flights of stairs worth of moving furniture.

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

12/10/12

Afternoon:

Warmup: Mobility drills, foam rolling

1a) TKE - 2 x 20 x grey band
1b) X-Band Walk - 2 x 10 per side x orange band
2a) Pushup (tempo, w/handles) - 3 x 10
2b) TRX Row (tempo) - 3 x 10
2c) PP 2.0 - 3 x 20s per side x yellow
3) Single Leg Box Squat (from the bottom) - 25 per leg @ 17" bench
4) DB RDL - 10 x 30# DBs, 2 x 10 x 40# DBs
5) Wall Sit - 60s
6a) Hammer Curl - 3 x 12 x 25# DBs
6b) Band Pull Apart - 3 x 40 x red theraband

***

TKEs/X-Band Walk: Usual knee/hip rehab

Pushups: Felt okay, done tempo style (4 count nonstop)

TRX Rows: same, tempo style.

SL box squat: just knocked off 25 each leg without switching between them.

RDLs - felt good. 30 was light, 40 was a little heavy

Wall Sit - felt great!

Curls/BPAs - threw these in while waiting for my client.

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

12/11/12

Rest day.

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

12/12/12

Rest day.

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

12/13/12

Rest day.

***

Schedule disrupted by a family event, so not lifting today.

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

12/14/12

Afternoon:

Warmup: mobility drills, foam rolling of thoracic spine and hips, followed by 5 mins on the Ellipitical at 10/65

1a) Press - 10 x 45, 10 x 65, 5 x 75, 5 x 85, 3 x 95
1b) Cable Row (high-low) - 5 x 10 x #16
2) Bulgarian Split Squat - 2 x 10 per leg x 15# DBs
3) Side Ball Slam - 3 x 12 per side x 6, 8, 8 pound ball
4) Squat - 100 x bodyweight
5) Straight Arm Pulldown - 100 x #11
6) Barbell Curl - 3 x 15 x 45# bar
7) Kneeling Pulldown - 2 x 15 x 70#

***

Elliptical - I find this makes me break a sweat, and that makes me feel like lifting more when the gym is 52 degree F and drafty.

Press - Oddly my right shoulder doesn't complain as much about overhead pressing, so I did some. I wanted 5 x 95 but I simply couldn't get another rep.

Rows - just for volume of pulls. High to low is much harder than straight up rowing for me.

BSS - These kill me. I need to work on them more; I am not back yet.

Side Ball Slams - power endurance. Felt good!

Squats - 100 in a row, because, f*** me.

SA Pulldown - beating up my lats a little.

BB Curls - because, yeah, curls.

Kneeling Pulldowns - I had a little extra time, and someone scheduled to pulldown 70, so I did a few sets.

I need to organize my lifting a bit more, but I know I am not up to full lifts just yet.

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

12/15/12

AM: MMA class. Did ground with D~, LK, and J~. J~ was doing ground-and-pound so I did that too. Ate lots and lots of punches as J~ has good top control. I got him with a few triangles and an unlikely sweep, though, which was fun. I'd have been mauled in a real fight, but I was able to roll all class and not get tired, so my cardio is coming back.

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