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PostPosted: Tue Sep 03, 2013 6:39 pm 
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8/28/13

Rest day.

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Peter V. Dell'Orto
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PostPosted: Tue Sep 03, 2013 6:42 pm 
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Location: New Jersey
8/29/13

Afternoon: Lower

1a) Reverse Sled Drag - EconoProwler + 180, +230, +280
1b) Lateral Step Up - 3 x 12 x 20# KB
1c) Swiss Ball Leg Curl - 3 x 25
2a) Tempo Tube Press - 3 x 10 x grey tubes
2b) Tube Row & Hold - 3 x 10 x grey tubes

***

I didn't have time for much today, or a lot of confidence in my knee. The leg stuff was okay, especially the sled drags, but I think next time a little lighter and a little longer might be better.

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PostPosted: Tue Sep 03, 2013 6:44 pm 
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Location: New Jersey
8/30/13

Rest Day. Morning walk - got caught in a rainstorm.

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Peter V. Dell'Orto
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PostPosted: Tue Sep 03, 2013 6:46 pm 
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Location: New Jersey
8/31/13

AM: MMA class. Worked from standing to ground with J~, ground with T~, and more ground with LK~. Overall I did okay technically but I just couldn't put a lot together.

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PostPosted: Tue Sep 03, 2013 6:47 pm 
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Location: New Jersey
9/1/13

Rest day. Morning walk.

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


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PostPosted: Tue Sep 03, 2013 6:50 pm 
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Location: New Jersey
9/2/13

Rest day. Short evening walk.

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


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PostPosted: Tue Sep 03, 2013 6:51 pm 
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Location: New Jersey
9/3/13

Noon: MMA class. Worked ground with my coach, going over some stuff I'm still bad at - passing guard, countering a specific pass, etc. I did have one moment I'm proud of - fending off the rape choke with a double-armbar, and countering the pass attempt that was really the whole point of the choke and retaining guard. I was pretty pleased I knew the end goal even as I countered the first attack.

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


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PostPosted: Wed Sep 04, 2013 8:26 pm 
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9/4/13

Rest day. Some walking and stairs, but not more than usual.

***

A bit of soreness from yesterday, but not too much. Been spending a lot of time thinking about my mistakes during my training with my coach. I get really frustrated at my mistakes, although it's clear I'm making more advanced mistakes than before (or he's forcing me into them, to see where I go next). Still I need to find a way to get to MMA more often.

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


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PostPosted: Sun Sep 08, 2013 9:09 am 
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Location: New Jersey
9/5/13

Afternoon: Full Body

Warmup: Various mobility drills

1a) Reverse Sled Drag - 3 x 2 trips x EconoProwler+190
1b) Lateral Step-Up - 3 x 10 x 25# KB
1c) Swiss Ball Leg Curl - 3 x 20
2a) Tempo Tube Press - 3 x 10 x grey
2b) 2H Row & Hold - 3 x 12 x #16
3a) Calf Raise - 3 x 100
3b) Triple Curl - 3 x 8 x 20
3c) Triple Pushdown - 3 x 25 x #12

***

Sled Drag - felt much better today. This weight was appropriate. Last week I went up too high - I could move it but my knees were compensating.

Lateral Step Up - one KB in the off hand. Felt fine.

SBLCs - felt fine.

Tempo/Hold stuff - felt great today. I could go up on the rows.

Calf Raises - this seemed like a good idea, but it made me sore the next day or two.

Triple curls - felt great.

Triple pushdowns - felt great.

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


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PostPosted: Sun Sep 08, 2013 9:13 am 
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Location: New Jersey
9/6/13

Rest day. Some stairs and walking.

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


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PostPosted: Sun Sep 08, 2013 9:16 am 
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Location: New Jersey
9/7/13

AM: MMA class. Rolled with A~ and T~. Did okay, and got some good practice in, but I was moving slowly. Just reacting on a delay.

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


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PostPosted: Sun Sep 08, 2013 12:32 pm 
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Location: New Jersey
9/8/13

AM: Kettlebell stuff

1) Kettlebell Swing - 3 x 10 x 20kg
2) Kettlebell Clean & Push Press - 5 x 20kg
3) Kettlebell Front Squat - 2 x 5 per rack position x 20 kg

***

I got my 20kg kettlebell back from a friend, and I'm going to try to get some extra exercise in when I can. Nothing too much - just some swings and whatever else feels good. Today this was post-walk and pre-breakfast.

Swings - felt fine, but surprisingly (to me) winded me a lot.

C&PP - not sure my shoulder will tolerate this but I wanted to try and we'll see how it feels.

Squats - not deep, and my left knee (not the scoped one) felt it a little. I need to figure out why.

May add farmer's walks but I feel silly walking around the house with a KB and equally silly walking around the block with it. Which is funny to say, but there you go.

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


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PostPosted: Mon Sep 09, 2013 8:36 pm 
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Location: New Jersey
9/9/13

AM: Kettlebell Swings

Kettlebell Swing - 20, 15, 15 x 20kg kettlebell, under 60 seconds rest

Noon: Kettlebell practice

Warmup: Foam rolling, tennis ball rolling (glutes, psoas), mobility drills

1a) Kettlebell Front Squat - 3 x 10 per rack x 20kg KB
1b) Mobility Drills - alternating butt kicks and toy soldiers
2) Mountain Climber - 3 x 60, 30 seconds rest

***

This was me being stupid. I felt kind of under the weather today, like I had a cold coming on. But you know, I don't want to miss a workout. So I did my swings. Felt okay, but then my back was tight (until I did the psoas rolling, which cleared it up instantly). Then I did front squats and mountain climbers. Then I really felt my cold, and I had to take a nap and take it easy the rest of the day.

Foolish, really - I knew I was getting sick but I pushed it a little instead of leaving well enough alone. The workout felt great, but it wasn't necessary and may impact my ability to train tomorrow.

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


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PostPosted: Mon Sep 16, 2013 9:09 pm 
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Location: New Jersey
9/10/13

Afternoon: Upper

Warmup: upper body mobility drills

1a) Incline DB Press - 10 x 25, 3 x 8 x 45
1b) 2H High-Low Cable Row - 3 x 12 x #16
2a) Triple Curl - 3 x 8 x 20
2b) Rope Triceps Pushdown - 3 x 25 x #11
2c) Face Pull - 3 x 25 x #6

***

Just upper today, still a bit sore from the front squats yesterday.

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


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PostPosted: Mon Sep 16, 2013 9:12 pm 
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Location: New Jersey
9/11/13

Rest day. Some walking.

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


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