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PostPosted: Mon Apr 01, 2013 12:30 pm 
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Location: New Jersey
3/31/13

Rest day. Ate way, way too much Polish food.

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Peter V. Dell'Orto
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PostPosted: Tue Apr 02, 2013 7:31 pm 
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Location: New Jersey
4/1/13

Afternoon: High-Rep Lower Body

Warmup: Mobility drills, inc. hip/glute activation

1) Step-Up - 10 each x 25# DBs, 2 x 10 each x 15# DBs
2) Swiss Ball Leg Curl - 100
3) Cable Glute Kick - 100 per leg x #8
4) Calf Raise - 100
5) Prone Band Pull-Apart - 100 x blue band

***

Step Up - 25 was too much for my knee. 15 was fine, I'll work on that.

SBLCs - 100 was tough, but I got them all eventually.

Glute Kicks - I tried hip thrusts but my shoulder didn't like it much, so I swapped these in instead. Better. A straight-leg kick back, really, with cable resistance. Felt them.

Calf Raises - just because, 100.

BPA - same. Just because.

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


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PostPosted: Tue Apr 02, 2013 7:40 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/2/13

Afternoon: Light Upper Day

Warmup: Upper body mobility + hip band walks

1a) One Arm Bench Press (left only) - 10 x 20, 10 x 40, 2 x 10 x 50
1b) One Arm Row (left only) - 3 x 10 x#14
2) DB Curl - 100 x 15# DBs
3) Bar Triceps Pushdown - 100 x #11
4) Pulldown Abs - 2 x 20 x 3s hold x black band

***

Back to just one arm until my shoulder heals.

Press, Row - both felt good but heavy.

Curls - 100 was hard, I'll stay at 15 for a while.

Pushdowns - same. #10 would have been a better choice. Barely got 40 in a row to start.

Abs - Just needed some ab work.

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


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PostPosted: Wed Apr 03, 2013 5:06 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
4/3/13

Rest day. Some walking.

***

Arms really sore. Hamstrings too.

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


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PostPosted: Thu Apr 04, 2013 1:54 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
4/4/13

Afternoon: Light leg day

Warmup: Mobility drills, inc hip band walks

1) Cable Leg Kick - 100 x #9
2) Wall Sit - 20 seconds

***

Cable leg kick - felt pretty good but we'll see how my knee liked them.

Wall Sit - my knee didn't like these so I cut it far short of my goal of 1+ minutes.

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


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PostPosted: Fri Apr 05, 2013 7:54 pm 
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Location: New Jersey
4/5/13

Rest day, but lots of work and walking.

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


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PostPosted: Sat Apr 06, 2013 12:40 pm 
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Location: New Jersey
4/6/13

AM: MMA class. Light technique with T~, then rolling with J~ and then full MMA with J~ and J-L.

***

I had to stop because I got a little dizzy. I was in mount on J~ and I just didn't feel right. It was a long week and I couldn't sleep long last night, which, along with the incredible energy expenditure of doing full-on MMA, just seemed to catch up to me. Good class though.

Banged up my right knee on a takedown, got hit a lot, and so on. Still managed to complete a lot of submissions.

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


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PostPosted: Sun Apr 07, 2013 5:01 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/7/13

Rest day.

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


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PostPosted: Mon Apr 08, 2013 9:04 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/8/13

Afternoon: Light leg day

Warmup: Mobility drills + glute activation

1) Step Up - 8 per leg x 15# DBs, 2 x 8 per leg x 20# DBs
2) Swiss Ball Leg Curl - 100
3) Cable Glute Kick - 100 per leg x #8
4) Calf Raise - 120
5) Prone BPA - 100 x blue band

***

Everything felt good today.

Step Ups - 8 instead of 10, and a little heavier. Felt good. I want to get these up slowly, and totally pain free.

SBLCs - tough but I got them done.

Glute Kicks - not so bad today. I got to 60 in a row in my first bunch.

Calf Raises - just 120 straight through.

BPA - felt good as always. Half pronated, half supinated.

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


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PostPosted: Tue Apr 09, 2013 4:59 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/9/13

Afternoon: Light Upper day

Warmup: Upper body mobility drills

1) One-Arm Bench Press (left only) - 10 x 20, 10 x 40, 2 x 10 x 50
2) One-Arm Cable Row (left only) - 2 x 10 x #14, 10 x #15
3) Cable Fly - 100 x #4 (on each stack)
4) DB Curl - 100 x 15# DBs
5) Triceps Pushdown - 100 x #11
6) Pulldown Abs - 2 x 20 x 3s hold x black band

***

Bench press - 50s were really heavy today.

Rows - felt good. Not too hard on 14, not impossible on 15.

Flys - I wanted to try these; I went light and they felt good. Maybe a little heavier next time.

DB Curls - got just a few more reps the first set today.

Tris - same as curls, just a few more reps today.

Abs - Felt good.

Overall I felt great after this workout.

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


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PostPosted: Sat Apr 13, 2013 8:02 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/10/13

Rest day.

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


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PostPosted: Sat Apr 13, 2013 8:05 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/11/13

Afternoon: Light leg day

Warmup: Mobility drills + glute activation

1) Cable Leg Curl - 3 x 10 each x #12
2) Cable Leg Kick - 100 each x #8
3) Hip Band Walk - 10 each x blue band

***
Leg curls - because I want to do both knee and hip dominant stuff on both leg days.
Cable leg kick - went down on these since my knee didn't love them last time. This time it feels better.
Hip band walk - felt fine.

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


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PostPosted: Sat Apr 13, 2013 8:09 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/12/13

Afternoon: Bonus upper day

Warmup: Mobility drills and thoracic mobilizations

1) One-Arm Inc. Press (left) - 10 x 25, 10 x 45, 2 x 10 x 40
2) One-Arm Chest Supported Row (left) - 3 x 10 x 45
3) Cable Curl - 3 x 10 x #12
4) Triceps Pushdown (Rope) - 3 x 15 x #11
5) Prone BPA - 100 x blue band

***

Inc. press - felt good but 45 was too ambitious. 40 was perfect.

Rows - easy, but hard on my rib. Sigh. I think "chest support" is largely out for me.

Cable curls - went heavier for a change up.

Tri Pushdowns - same.

BPA - felt fine.

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


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PostPosted: Sat Apr 13, 2013 2:49 pm 
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Location: New Jersey
4/13/13

AM: MMA class. Worked side escapes with J~ and T~. Held mitts later for F~.

***

Got submitted a lot today, but I also did some good positioning and side escapes, which was the whole point.

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


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PostPosted: Tue Apr 16, 2013 8:51 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/14/13

Rest day.

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


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