ExRx.net

Exercise Prescription on the Net
It is currently Mon Dec 22, 2014 12:00 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 2121 posts ]  Go to page Previous  1 ... 117, 118, 119, 120, 121, 122, 123 ... 142  Next
Author Message
PostPosted: Tue Apr 16, 2013 8:59 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/15/13

Afternoon: Light Legs

Warmup: Mobility drills inc. glute activation

1) Step-Up - 2 x 8e x 20, 8e x 25
2) Swiss Ball Leg Curl - 100
3) Glute Kick - 100 each x #8
4) Calf Raise - 150
5) Prone Band Pull Apart - 100 x blue band

***

Step-ups - felt easy today, but still taking progression very easy.

SBLCs - felt good.

Glute Kicks - 100 in a row, time to go up.

Calf Raises - man 150 sucks. More next time.

BPA - felt good.

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


Top
 Profile  
 
PostPosted: Wed Apr 17, 2013 1:45 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/16/13

Rest day.

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


Top
 Profile  
 
PostPosted: Sat Apr 20, 2013 11:32 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/17/13

Rest day.

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


Top
 Profile  
 
PostPosted: Sat Apr 20, 2013 11:37 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/18/13

Afternoon: Upper

Warmup: Mobility drills

1a) One-Arm Bench Press (left) - 10 x 20, 10 x 40, 10 x 50, 10 x 55
1b) One-Arm Cable Row (left) - 10 x #14, 2 x 10 x #15
2) Cable Fly - 100 x #5
3) DB Curl - 100 x 15# DBs
4) Triceps Extension - 100 x #11
5) Cable Backhand - 3 x 15 x #5
6) Pallof Press 2.0 - 2 x 30s per side x yellow tube
7) Prone BPA - 100 x blue band

***

DB Press - felt okay, 55 was hard but good.

Rows - same. #15 is hard but good.

Flys - also good. Much harder than last time, which means I'm in the sweet spot of getting value out of 100s.

DB curls - ouch my arms, this is hard.

Tris - very hard today but I got them.

Backhands - just wanted to try a high-low backhand and it felt good. I will keep them in.

Abs - hard but good. Hard on my shoulder if I don't grip it right.

BPAs - pressing, so I did 100.

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


Top
 Profile  
 
PostPosted: Sat Apr 20, 2013 11:40 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/19/13

Afternoon: Light lower

Warmup: Mobility drills

1) Cable Leg Curl - 10 each x #12, 2 x 10 each x #13
2) Cable Leg Kick - 100 each x #9
3) Hip Band Walk - 10 each direction front/back and side/side x blue band

***

Leg curls felt hard but good.

Kicks felt really hard, but good after I did them.

Hip band walks felt fine.

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


Top
 Profile  
 
PostPosted: Sat Apr 20, 2013 11:42 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/20/13

AM: MMA class. Worked with C~, a new guy who's done BJJ but hadn't rolled in a while. Rolled ground with J~, including strikes. Brought my B game today and J~ pounded me down to my C game. Oh well.

Fast from yesterday 10 pm - today 6:30 or 7:00 pm (20-21 hours)

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


Top
 Profile  
 
PostPosted: Tue Apr 23, 2013 9:14 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/21/13

Rest day.

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


Top
 Profile  
 
PostPosted: Tue Apr 23, 2013 9:18 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/22/13

Afternoon: Lower Body

Warmup: Mobility drills, glute activation

1) Step-Up - 8 each x 20# DBs, 2 x 8 x 25# DBs
2) Swiis Ball Leg Curl - 100
3) Glute Kick - 100 each x #9
4) Calf Raise - 175
5) Prone Band Pull-Apart - 100 x blue band

***

Step-Ups - felt hard today.

Swiss ball leg curls - 100 were tough today.

Glute kick - this difficulty is much better. I couldn't knock off 100 in a row this time.

Calf raise - tough but good.

BPA - felt good.

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


Top
 Profile  
 
PostPosted: Tue Apr 23, 2013 5:11 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/23/13

Rest day.

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


Top
 Profile  
 
PostPosted: Sat Apr 27, 2013 1:16 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/24/13

Rest day.

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


Top
 Profile  
 
PostPosted: Sat Apr 27, 2013 9:54 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/25/13

Afternoon: Upper

Warmup: Mobility drills

1) One-Arm DB Bench (left) - 10 x 20, 10 x 45, 10 x 50, 10 x 55
2) One-Arm Cable Row (left) - 3 x 10 x #15
3) Cable Fly - 100 x #5
4) DB Curl - 100 x 15# DBs
5) Triceps Extension - 100 x #11
6) Cable Backhand - 3 x 15 x #5
7) Prone BPA - 100 x blue band
8) Pallof Press 2.0 - 2 x 30s each x yellow tube

***

Good workout today, but hurried.

Bench - felt okay. I'm reaching my limit of stabilizing heavy weights.

Cable rows - felt good, I think I might be able to go up.

Fly - good but hard.

DB Curls - man, these suck. Curls are fun until there are a hundred to do.

Tris - good but hard.

Backhands, BPAs, Abs - all felt good.

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


Top
 Profile  
 
PostPosted: Sat Apr 27, 2013 9:55 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/26/13

Rest day.

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


Top
 Profile  
 
PostPosted: Sat Apr 27, 2013 9:58 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/27/13

AM: MMA class. Worked guard with LK, and then did a couple rounds with L~. I managed to put a tight triangle on L, but he wouldn't give and managed the right escape. Caught me accidentally with his shin and stunned me and left me with a bruise on my forehead, and getting stunned didn't help me keep him in the submission.

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


Top
 Profile  
 
PostPosted: Mon Apr 29, 2013 12:01 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/28/13

Rest day.

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


Top
 Profile  
 
PostPosted: Mon Apr 29, 2013 9:15 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
4/29/13

Rest day. Some walking.

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


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 2121 posts ]  Go to page Previous  1 ... 117, 118, 119, 120, 121, 122, 123 ... 142  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 2 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group