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PostPosted: Mon Sep 30, 2013 11:51 am 
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9/27/13

Rest day.

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Peter V. Dell'Orto
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PostPosted: Mon Sep 30, 2013 11:53 am 
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Location: New Jersey
9/28/13

AM: MMA class. Worked the same lock flow as last week, again with D~ and with LK as well. Rolled at the end, and managed to eventually catch LK with an arm bar by being much taller than him, and D~ with a rear naked choke. Felt pretty good but a little beat up afterward.

***

Felt very sore from the farmer's walks two days before, and my knee wasn't feeling so great. Not bad, but I was pretty aware of it all the time. That's a concern.

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PostPosted: Mon Sep 30, 2013 11:57 am 
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Location: New Jersey
9/29/13

AM: Kettlebell

Warmup: Foam rolling, walk around the block, mobility drills

1a) Kettlebell Swing - 4 x 25 x 20kg
1b) Mobility Drills - toy soldiers/walking butt kicks

***

Swings - felt good.

Didn't want to do any squats, but it didn't matter - my knee felt pretty tight. Not sure why - too much, too heavy, too what? I need to get it looked at so I can find out what's wrong. It's not right, and I can feel me adjusting for it, but it's tracking correctly and extending properly and has the same ROM it did before. Hmm.

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Peter V. Dell'Orto
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PostPosted: Tue Oct 01, 2013 10:16 am 
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Location: New Jersey
9/30/13

PM: Upper concentration

Warmup: foam rolling, esp. hips/quads/IT band, lacrosse ball rolling, TKEs, etc.

1a) Incline DB Bench Press - 10 x 25, 3 x 8 x 45
1b) One-Hand Cable Row - 3 x 12 x #14
2) Glider Reverse Lunge - 3 x 10 per side x 15# KB
3a) Shoulder Raise Combo - 2 x 10/10 x 10# DBs
3b) BPA - 2 x 50
4) Airdyne SS - 10 mins, 3.3 miles, seat height #11

***

I did a lot of rolling and warmup for my legs, making sure I was full extending my knee with the quads and getting proper ROM. I wasn't going to start until I was sure it was moving better than it felt like it would.

Presses - felt good, but I don't know if my shoulder will be happy any heavier. So I won't push it, and I will drop weight if I want to get more reps in.

Rows - same. Felt good and solid but not like there was a lot more there.

Glider lunge - nervous on these, because they're only helpful if my knee is firing properly. But it was, and they felt solid and I felt better when I finished. 15 is light, but who cares, the goal is knee function.

Shoulders/BPAs - 10 alternating front raise/lateral raise reps, then 50 BPAs.

Airdyne SS - seat #11 is as high as I think I can put the seat and still maintain pedal contact. This made me push to near-total lockout on the knees, where I want to make sure things are firing. I was worried this would floor me, but I could have kept going. Nice.

On the angry side, I wanted to do heart rate based training. So I checked my Polar RS100's strap and made sure it was working the other day. Made sure I had it today. And when I went to use it, the battery had died - it wouldn't work. AAAARGH. My other strap wouldn't read on the wristband, and the batteries aren't the same. AAARGH. Next time.

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


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PostPosted: Tue Oct 01, 2013 3:31 pm 
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Location: New Jersey
10/1/13

Rest day. Some walking.

***

For the first day in a while, my knee felt good all day. No difference from right leg to left leg, which is surprising. Pleasant though.

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


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PostPosted: Thu Oct 03, 2013 8:45 pm 
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Location: New Jersey
10/2/13

AM: KB workout

Warmup: Mobility drills, foam rolling, tennis ball rolling

1a) KB Swing - 30, 30, 30, 10 x 20kg
1b) Mobility Drills - Walking toy soldiers/butt kicks
2) KB Dead Stop Row - 2 x 20 x 20kg

***

Swings - felt good. Wanted 100 in as few sets as possible.

Dead stop rows - harder than it sounds, but felt good. Initiated with the lat and a shoulder roll back.

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


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PostPosted: Thu Oct 03, 2013 8:48 pm 
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Location: New Jersey
10/3/13

AM: KB Combo

Warmup: Foam Rolling, mobility drills

KB Swing/Clean/Front Squat - 3 x 10 per side x 20 kg

***

The Swing/Clean/FS combo felt great - really got my heart rate up, and felt good doing them. But shortly after I finished my (good, never worked on) knee started to hurt. So I think I need to drop these. Damn.

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


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PostPosted: Fri Oct 04, 2013 8:43 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
10/4/13

Rest day.

***

My knee felt better today, and I was very sore. I wish I could keep the combo from yesterday, but actual knee pain (not aches or discomfort) is a very bad sign. I will have to see what I can replace it with.

I'm enjoying having my (single) kettlebell at home, where I can use it for short workouts on a regular basis. We will see how this works out in the long run. I wish my body was up for the training I'd really like to do - I miss being able to push really hard.

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


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PostPosted: Sat Oct 05, 2013 12:43 pm 
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10/5/13

AM: Cardio

Airdyne SS - 3.3 miles in 10 minutes, seat #11

Later AM: MMA. Worked ground with LK and T and KK. Just rolling, mostly, from standing.

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


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PostPosted: Tue Oct 08, 2013 3:28 pm 
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Location: New Jersey
10/6/13

Rest day. Lots of walking around.

***

Our neighbors have a very young baby who cries a lot - it's played hell with my sleep. I was exhausted when I woke up today, walked around a lot, and then took a 90 minute "nap" when I came home. Then I went to sleep early.

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


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PostPosted: Mon Oct 14, 2013 11:46 am 
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Location: New Jersey
10/7/13

Afternoon: Full body

warmup: foam rolling, lacrosse ball rolling, stick, mobility drills, TKEs

1a) Tube Press - 3 x 20 x yellow tube
1b) Kneeling Pulldown - 3 x 20 x 80
2a) Glider Lunge - 3 x 10e x 15# KB
2b) Leg Curl - 3 x 15 x #12
3a) Rope Pushdown - 3 x 20 x #12
3b) DB Curl - 3 x 20 x 20# DBs
3c) Calf Raise - 3 x 100
4) Airdyne SS - 10 minutes, 3.4 miles, seat #11

***

Tube Press - went "lighter" than usual to get in extra reps. Not tempo this time.

Pulldowns - I want to see if my shoulder is okay with these. So far, yes. Goal is more reps.

Glider Lunge - felt good.

Leg Curl - also felt good.

Pushdown/Curl/Calf Raises - odd combo but good. I wanted some extra arms and extra calf work.

Airdyne - just 10 minutes, but it felt good.

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


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PostPosted: Mon Oct 14, 2013 11:48 am 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
10/8/13

Rest day.

***

Planned to do some bike riding but a client cancelled so I didn't need to be at the gym. Pushed to the next day.

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


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PostPosted: Mon Oct 14, 2013 11:53 am 
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Location: New Jersey
10/9/13

AM: Quick cardio

Airdyne SS - 5 minutes, 1.7 miles, Seat #11

***

Just steady state riding, quick, just to get my heart rate up. Didn't have time to get in 10 minutes before the next class started.

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


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PostPosted: Mon Oct 14, 2013 11:55 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/10/13

Rest day.

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


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PostPosted: Mon Oct 14, 2013 11:56 am 
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Location: New Jersey
10/11/13

Rest day.

***

Got to be very late, and couldn't sleep when I did. When I did fall asleep, the baby downstairs started crying and woke me up.

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


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