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PostPosted: Mon Oct 14, 2013 11:58 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/12/13

AM: MMA class. Worked ground with my coach, JL, and T~. Did okay, but I was so tired I couldn't maintain abdominal discipline or knee control. I still managed a good but tired triangle off a kneeling side ride.

***

Went home, exhausted. Ended up feeling sick, tired, and generally sleepy. Took a couple of long naps (one 30 mins, one 2 hours), missing a wedding, and going to sleep early. I should have passed on MMA, in retrospect.

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


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PostPosted: Mon Oct 14, 2013 12:01 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/13/13

Rest day.

***

Felt kind of sick, but managed a walk.

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


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PostPosted: Sun Oct 20, 2013 6:52 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/14/13

Afternoon: Fully body training

Warmup: Foam rolling, lacrosse ball rolling, stick, mobility drills, TKEs

1a) Tube Press - 4 x 20 x yellow tubes
1b) Kneeling Pulldown (neutral grip) - 4 x 20 x 80
2a) Glider Lunge - 3 x 10e x 20# KB
2b) Leg Curl - 3 x 20 x #12
3a) Triceps Pushdown - 3 x 20 x #12
3b) Cable Curl - 3 x 20 x #11 + silver bar
3c) Calf Raise - 3 x 100 x bw
4) Airdyne SS - 10 minutes, 3.4 miles

***

Tube Press/Kneeling pulldown - felt good. Slowly ramping up the volume on these. Goal is 5 x 20, then 4 x 25. I need the endurance.

Lunge/curls - working on firing my leg muscles properly, and ensuring a proper glide path. Most of my workout is around the activation that I need before I work my legs.

Tris/Curls/Calves - my arms never looked or felt better since I started to do exclusively higher-rep arm work. The calf raises and just for the extra endurance. I will weight them next time.

Airdyne - cardio. Felt good. Wanted 15 minutes, but didn't have it in me.

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


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PostPosted: Sun Oct 20, 2013 6:55 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/15/13

Rest day.

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


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PostPosted: Sun Oct 20, 2013 6:58 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/16/13

Morning: Cardio

1) Recumbent Bike - 10 minutes, L21 (max), 3.28 miles
2) Airdyne - 5 minutes, 1.6 miles
3) Elliptical - 5 minutes, 10/100 (max/max)

***

Didn't have 20 minutes of anything in me today - no patience for it. I can roll for 20 minutes straight without a problem, but after 10 minutes on a bike I'm bored. So I broke this up in three. Felt good.

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


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PostPosted: Sun Oct 20, 2013 7:02 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/17/13

Rest day.

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


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PostPosted: Sun Oct 20, 2013 7:04 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/18/13

Rest day.

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


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PostPosted: Sun Oct 20, 2013 7:06 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/19/13

AM: MMA class. Worked ground with E~, T~, and JL~. Managed to snag a beautiful triangle on E~, who is much, much better than me. From then on he got me, but it was always something interesting. Got in a lot of good rolling.

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


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PostPosted: Sun Oct 20, 2013 7:09 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/20/13

AM: Walk.

Afternoon: Another walk.

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


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PostPosted: Thu Oct 24, 2013 7:55 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/21/13

Afternoon: Full body

Warmup: foam rolling, stick rolling, mobility drills, TKEs.

1a) Tube Press - 5 x 20 x yellow
1b) Kneeling Pulldown (neutral grip) - 5 x 20 x 80
2a) Glider Lunge - 3 x 10e x 20# KB
2b) Leg Curl - 3 x 15e x #13
3a) Triceps Pushdown - 3 x 25 x #12
3b) DB Curl - 3 x 25 x 20# DBs
3c) Calf Raise - 3 x 100 x 1 chain
4) Tube W - 1 x 25
5) Airdyne SS - 10 mins, 3.4 miles (HR @ 1 min 142, HR <130 1:33)

***

Tube press - felt good but hard.
Pulldowns - felt good but very hard. Endurance isn't there yet. Grueling

Lunge/Curl - felt very good. Knee felt fine.

Tris/Curls/Calves - all felt fine, but hard to get 25 reps on the arm stuff. My arms have never been bigger, or felt better, since I went exclusively high-rep on arms.

Tube Ws - for my rear delts and shoulders in general.

Airdyne - got my Polar 300SX working, finally, so I could track my heart rate.

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


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PostPosted: Thu Oct 24, 2013 8:01 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/22/13

Rest day.

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


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PostPosted: Thu Oct 24, 2013 8:03 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/23/13

AM: Cardio

1) Elliptical - 5 minutes, 10/100 (max/max)
2) Airdyne - 5 minutes, 1.6 miles
3) Recumbent Bike - 5 minutes, L21 (max)

***

Just some cardio, followed by a long walk.

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


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PostPosted: Thu Oct 24, 2013 8:06 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/24/13

Afternoon: KB

Warmup

Paused KB Goblet Squat - 5 x 5 x 20kg KB, 3 count pause at the bottom.

***

Didn't have a lot of time today, so I got this quick set in.

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


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PostPosted: Tue Oct 29, 2013 7:58 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/25/13

Rest day.

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


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PostPosted: Tue Oct 29, 2013 7:59 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
10/26/13

AM: MMA class. Worked with LK, KK, and T~ as well as teaching a new woman how to do a few armbars and the triangle choke. Had no real technique today, had to force everything. I learned a new choke setup though.

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


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