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PostPosted: Fri Aug 16, 2013 8:06 am 
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Location: New Jersey
8/13/13

Rest day. Morning walk.

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PostPosted: Fri Aug 16, 2013 8:10 am 
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8/14/13

Rest day.

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PostPosted: Fri Aug 16, 2013 8:16 am 
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Location: New Jersey
8/15/13

Afternoon: Upper
Warmup: Mobility drills

1a) Bottom-Up KB Press - 10e x 15, 3 x 15e x 25
1b) One-Arm Row - 3 x 15e x #14
2) Single KB Glider Lunge - 3 x 10 x 15# KB
3a) Zottman Curl - 4 x 15 x 25
3b) Triceps Pushdown - 4 x 15 x #13
3c) Face Pull - 4 x 20 x #7

***

BU KB press - high rep day. Hard.

One-Arm Row - same, high reps. Not too hard, I could have gone a little heavier.

Slider Lunge - so I was going to do RDLs, but my boss was in. I told him my knee was aching after the lunges on Monday. So he put me through some stick rolling and isometric contraction drills, and then slider lunges. At first they hurt, but once I got some terminal knee quad activation, they felt good. So I need to do some specific quad activation before I do quad exercises.

Z Curls - felt good. 15 is as low as I'm going rep wise, I just wasn't sure I had 20s in me.

Pushdown - good weight for 15s. Probably could have gone to 20 reps or a little heavier.

Face Pulls - easy, no challenge, but the motion was all I wanted to get in.

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


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PostPosted: Sat Aug 17, 2013 4:35 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
8/16/13

Rest day. Walked in the morning.

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


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PostPosted: Sat Aug 17, 2013 4:37 pm 
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Location: New Jersey
8/17/13

Rest day.

***

Usually an MMA day, but it was also a rare chance to see a friend of mine perform live, overlapping with class. So I skipped out - hopefully I can get two classes in next week.

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


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PostPosted: Sun Aug 18, 2013 9:44 pm 
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Location: New Jersey
8/18/13

Rest day. Some walking.

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


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PostPosted: Mon Aug 26, 2013 10:22 am 
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Location: New Jersey
8/19/13

Afternoon: Lower

Warmup: Mobility drills, TKEs

1a) Bulgarian Split Squat - 3 x 8 x 17.5# DBs
1b) Lateral Step Up - 3 x 12e x 20# KB
1c) DB RDL - 3 x 12 x 45
2a) Tempo Tube Press - 3 x 10 x grey band
2b) Wide Grip Hold & Hold - 3 x 12 x #16+10#
3a) Step Up w/Knee Up - 3 x 12e x bw
3b) Cable Leg Curl - 3 x 20 x #14
3c) Calf Raise - 175 x vest

***

BSS - I didn't warm up on these, which was really, really stupid.

Lateral step up - felt good, I will keep these in for a while.

RDLs - felt fine, like 45 is finally a good weight.

Tempo/Wide Grips - I'm always surprised and pleased at how well these work out as a combination. Seems light but the reps catch up.

SU/KU - wasn't feeling up to weight after not warming up on the BSS. Felt better after.

Leg curls - finally 20 each leg on #14. Hard!

Calf Raises - closing in 200.

Overall a so-so workout because I didn't warm up enough and my knee felt it. Foolish.

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


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PostPosted: Mon Aug 26, 2013 10:25 am 
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Location: New Jersey
8/20/13

Rest day. Some walking.

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


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PostPosted: Mon Aug 26, 2013 10:28 am 
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Location: New Jersey
8/21/13

Rest day.

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


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PostPosted: Mon Aug 26, 2013 10:39 am 
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Location: New Jersey
8/22/13

Afternoon: Upper

1a) Incline DB Press - 10 x 25, 3 x 10 x 35# DBs
1b) One-Arm High-Low Row - 3 x 10 x #12
2a) Glider Lunge - 2 x 10e x 15# KB
2b) Shoulder Touch Plank - 2 x 20 touches
3a) Zottman Curl - 3 x 18 x 25# DBs
3b) Rope Pushdown - 3 x 20 x #12
3c) Face Pull - 3 x 20 x #7, #8, #8

***

Inclines - I thought I'd try these, light, for reps.

Rows - angled pulldown variation.

Lunge - felt fine but since my knee felt sore on Monday, I didn't want to push it.

Planks - just because, and they felt okay. Limited, to ensure shoulder stability wasn't compromised by fatigue.

Z Curls - I had maybe 20 in the tank on set 1, 18 on set 2, and barely 18 on set three, and it was a grinder on the last rep. It'll be a slow push to 20 reps sets, but what the hell. High rep curls have gotten me pretty far recently so they stay in, and I'm getting my 15+ each set.

Pushdowns - light, to make sure it's all tris. Felt good.

Face pulls - #7 was too light, #8 was just right. Not heavy but enough to feel the resistance.

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


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PostPosted: Mon Aug 26, 2013 10:41 am 
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Location: New Jersey
8/23/13

Rest day. Lots of walking though.

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


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PostPosted: Mon Aug 26, 2013 10:43 am 
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Location: New Jersey
8/24/13

AM: MMA class. Only two guys doing standup showed, so we did some sparring with moderate contact. It went well and it was great practice, but right near the end of class I kicked and so did my partner and we hit knee-on-knee. I got the bad end of the deal and I had to stop.

***

Knee swelled up a bit and really hurt; as much as I hate to do it I had to take some ibuprofen at night despite icing it all day and keeping it elevated. Hurt to walk. Oh well, comes with doing standup.

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


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PostPosted: Mon Aug 26, 2013 10:46 am 
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Location: New Jersey
8/25/13

Rest day. Lots of stairs.

***

Knee felt better today - swelling was down, pain was down, I just can't load it. Which means (probably) no leg day on Monday, I'll have to swap in an extra upper body day instead.

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


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PostPosted: Tue Sep 03, 2013 6:36 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
8/26/13

Afternoon: Upper

Warmup: Mobility drills

1a) Incline DB Bench Press - 10 x 25, 3 x 10 x 40
1b) One Arm High-Low Cable Row - 3 x 12 x #12
2) Prowler Walk - 2 x EconoProwler + 170
3a) Triple Curl - 3 x 7 x 20
3b) One-Arm Rope Pushdown - 3 x 20 x #8, #7, #7
3c) Face Pull - 3 x 20 x #8

***

Knee wasn't right, so I did upper and some concentric only work - Prowler pushes.

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


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PostPosted: Tue Sep 03, 2013 6:37 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
8/27/13

Rest day.

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


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