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PostPosted: Thu Aug 01, 2013 4:42 pm 
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Location: New Jersey
7/29/13

Afternoon: Lower

Warmup: Mobility Drills

1a) Bulgarian Split-Squat - 3 x 8 per leg x 15, 17.5, 17.5# DBs
1b) DB RDL - 3 x 12 x 40, 40, 45# DBs
2a) Step Up w/Knee Up - 3 x 12 per leg x bodyweight
2b) Cable Leg Curl - 3 x 16 per leg x #14
3a) Tempo Tube Press - 3 x 10 x grey
3b) Wide Grip Row w/Hold - 3 x 10 x #16 + 5# plate
4) Calf Raise - 140 x bw+vest

***

BSS - back to 8s, these felt good but hard.
RDLs - fine. 45 was hard, 40 was easy.

SU w/KU - fine as always.
Leg Curls - couldn't get 20 at this weight, so I went for 16 - 1 better per set than last time.

Press/Row - good, and pretty easy but they catch up near the end.

Calf Raises - hard but doable.

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


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PostPosted: Thu Aug 01, 2013 4:45 pm 
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Location: New Jersey
7/30/13

Afternoon: Burmese Boxing class. Did some light sparring, some pad work. I was basically terrible. Landed a few good punches but had lots of trouble with distance, footwork, strikes, covering up, and generally everything. Very frustrating.

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


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PostPosted: Thu Aug 01, 2013 4:48 pm 
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Location: New Jersey
7/31/13

Rest day.

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


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PostPosted: Tue Aug 06, 2013 4:38 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
8/1/13

Afternoon: Upper body workout

Warmup: Mobility drills

1a) Bottom-Up KB Press - 10 x 15, 8 x 25, 2 x 6 x 35
1b) One-Arm Row - 3 x 8 x #16 + 7.5#
2a) Ball Squat - 3 x 20 x bw
2b) Cable Curl - 3 x 20 x #12 + heavy silver bar
2c) Rope Pushdown - 3 x 20 x black band

***

KB Press - the 6 x 35 twice was really hard. It's just a question of being able to grip hard enough to get the bell up, and that's not easy.

Rows - felt good. Heavy but good.

Squats - felt fine. Easy except for the rep count, but that's the goal.

Curls - I felt like it would help if I kept mixing up the curls.

Pushdowns - my elbow wasn't feeling great, so I went with band pushdowns. That helped make it feel a bit better.

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


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PostPosted: Tue Aug 06, 2013 4:41 pm 
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Location: New Jersey
8/2/13

Rest day. Went for an early morning walk.

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


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PostPosted: Tue Aug 06, 2013 4:43 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
8/3/13

Rest day.

***

Usually an MMA day, but something came up I had to deal with right at the time I'd usually train. So I had to miss it. I did some extra stair climbing to try and get some activity in.

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


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PostPosted: Tue Aug 06, 2013 4:45 pm 
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Location: New Jersey
8/4/13

Lots and lots of walking.

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


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PostPosted: Thu Aug 08, 2013 3:17 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
8/5/13

Afternoon: Lower

Warmup: Mobility drills

1a) Bulgarian Split Squat - 3 x 8 x 17.5# DBs
1b) DB RDL - 3 x 12 x 45# DBs
2a) Step Up w/Knee Up - 3 x 12 each x bw
2b) Cable Leg Curl - 3 x 20 each x #13
3a) Tempo Tube Press - 3 x 10 x grey tubes
3b) Wide Grip Row + Hold - 3 x 12 x #16 + 5#, 3 count hold
4) Calf Raise - 150 x vest

***

BSS - felt solid. I do need to rotate these out soon though - I've been doing them non stop for a while.

DB RDL - also felt good. Finally the 45s are feeling right.

SUw/KU - a balance and cardio challenge as always.

Leg Curl - light week, so reps.

Tempo Press/WGR - my light upper stuff. These seem like they should be easy but my set three I'm happy they are ending.

Calf Raises - getting closer to 200. Once there I need to add more weight and restart at 100.

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


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PostPosted: Thu Aug 08, 2013 3:19 pm 
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Location: New Jersey
8/6/13

Went for a walk.

***

Messed up day because I needed to get up extra early to pick someone up at the airport, then get back to sleep, then get up and do things all day. No chance to get to MMA so I went for a walk.

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


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PostPosted: Thu Aug 08, 2013 3:21 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
8/7/13

Rest day. Went for a walk.

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


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PostPosted: Thu Aug 08, 2013 3:22 pm 
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Location: New Jersey
8/8/13


Noon: MMA class. Did some mitts and a round or two of ground with J-L, then rolled the rest of the class with my coach. That was very instructive if somewhat frustrating. The good part is I saw things coming, the bad part is bad habits and/or poor skill meant I couldn't stop them. Very good practice.

Afternoon: Upper.

Warmup: None (still warmed up from MMA class)

1a) Bottom-up KB Press - 10 x 15, 8 x 35, 7 x 35, 6 x 35
1b) One-Arm Cable Row - 3 x 8 x #16 + 7.5#
2a) Swiss Ball Squat - 3 x 25
2b) Zottman Curl - 3 x 25 x 20
2c) Triceps Pushdown - 3 x 25 x #12


***

BU press - felt good but very, very hard.
Row - same. Good but very hard. I didn't have 9 in me on any set.

Squats - felt great.

Curl - I love these, but 25 was brutal. May be a PR, I have to check.

Tris - just because, bis and tris. They felt fine, though.

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


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PostPosted: Tue Aug 13, 2013 9:12 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
8/9/13

Rest Day.

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


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PostPosted: Tue Aug 13, 2013 9:14 pm 
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Posts: 5247
Location: New Jersey
8/10/13

AM: MMA class. Rolled ground, mostly with T~. Some rounds with J-L, too.

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


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PostPosted: Tue Aug 13, 2013 9:16 pm 
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Posts: 5247
Location: New Jersey
8/11/13

Rest day.

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


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PostPosted: Fri Aug 16, 2013 8:03 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
8/12/13

Afternoon: Lower

Warmup: Mobility drills

1a) Static Lunge - 3 x 10 x 25, 30, 35# DBs
1b) Lateral Step Up - 3 x 12e x one 20# KB
1c) DB Single Leg Deadlift - 3 x 10e x 30# DBs
2a) Step Up w/Knee Up - 3 x 12e x bw, 5, 5# DBs
2b) Cable Leg Curl - 3 x 18e x #14
3a) Tempo Tube Press - 3 x 10 x grey band
3b) Wide Grip Row & Hold - 3 x 12 x #16+10# plate, 3 count hold
4) Calf Raise - 160 x vest
5) Airdyne - 5 minutes, 1.7m

***

Lunges - felt good while I did them, but not later.

Lat SU - felt good, weight in trailing leg.

DBSLDL - hard but good.

Step Up w/KU - added light weight to increase the cardio demand. Worked okay.

Leg Curl - last time I got 16 reps each set, so 18 is a good step.

Tempo/WG Row - good stuff. These feel hard, but really good.

Calf Raises - still heading steadily to 200 reps.

Airdyne - just knocked off 5 minutes, seat at #11

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


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