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PostPosted: Mon Dec 23, 2013 8:31 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
12/11/13

Rest day.

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


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PostPosted: Mon Dec 23, 2013 8:34 pm 
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Location: New Jersey
12/12/13

Rest day.

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


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PostPosted: Mon Dec 23, 2013 8:37 pm 
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Location: New Jersey
12/13/13

Late Afternoon: Burmese boxing. Worked one-two-knee and one-two with R~, one of the cardio kickboxing instructors and a solid fighter.

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


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PostPosted: Mon Dec 23, 2013 8:40 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
12/14/13

Rest day.

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


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PostPosted: Mon Dec 23, 2013 8:42 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
12/15/13

Rest day.

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


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PostPosted: Mon Dec 23, 2013 8:50 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
12/16/13

Afternoon: Full body

Warmup: Foam rolling, lacrosse ball rolling, Mobility drills

1a) Tube Press - 4 x 25 x grey tubes
1b) 2H Cable Row - 4 x 25 x #16+5#
2a) Reverse Lunge to Step Up - 3 x 100 x 15
2b) Swiss Ball Squat - 3 x 15 x 3s x bw
2c) Swiss Ball Glute Bridge - 3 x 10 x 2s
3a) Calf Raise - 3 x 100 x bw
3b) Triceps Pushdown - 3 x 25 x #12
3c) Hammer Curl - 3 x 25 x 25, 20, 20
4) Blackburns - 2 x 15s x 2.5#

***

All of this felt good, especially the Blackburns and the glute bridges on the swiss ball. Tube presses were a bit hard though.

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


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PostPosted: Mon Dec 23, 2013 8:52 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
12/17/13

Rest day.

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


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PostPosted: Mon Dec 23, 2013 8:57 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
12/18/13

Rest day.

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


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PostPosted: Mon Dec 23, 2013 9:02 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
12/19/13

Afternoon: Cardio

HICT Step Ups - 20 minutes, 18" box

***

Actually pseudo-HICT step ups. I had no HRM to check my HR, because I forgot my bag. But I stepped up for 20 minutes anyway. Felt good.

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


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PostPosted: Mon Dec 23, 2013 9:05 pm 
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Location: New Jersey
12/20/13

Noon: MMA class. I was the only person at the noon MMA class, so I did standup with my coach, Phil. Worked one-two, one-two-hook, one-two-upper, and a couple of drop-step kick combos. He'd check my kicks if I telegraphed them, which sent me home with a limp.

Fasted 15-16 hours, until after MMA class.

***

By nightfall I was experiencing buckling in my legs as my shins would shut down. I am capable of kicking much harder than my body can stand right now. I need to fix that, so I will add in regular standup practice. I am finally getting the drop step, which is good because I am often in position to use it and it feeds well into my preferred fighting style.

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


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PostPosted: Mon Dec 23, 2013 9:07 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
12/21/13

Rest day.

Worked all day, fasted 17 hours.

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


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PostPosted: Mon Dec 23, 2013 9:09 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
12/22/13

Rest day.

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


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PostPosted: Mon Dec 23, 2013 9:13 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
12/23/13

Afternoon: Cardio

Warmup: Foam rolling, lacrosse ball rolling, Mobility drills

1) HICT Step Ups - 15 minutes
2a) Tube Press - 2 x 25 x grey tubes
2b) 2H Cable Row - 2 x 25 x #16
2c) PP 2.0 - 2 x 20s per side
3) HICT Step Ups - 15 minutes, final 10 with 2 x 10# KBs

Fast 17 hours.

***

I would have done 20 and 20, but I had insufficient time before my client was set to arrive.

HICT was fine but I couldn't get my HR above 140 the first set. Goal is 150-160. Second set was better but I stalled around 140 until I added the weights, when I jumped right to 150 or so.

Next time, vest or weights.

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


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PostPosted: Thu Jan 02, 2014 2:02 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
12/24/13

Noon: MMA class. Season's Beatings. Rolled with A~, who kicked my butt with excellent butterfly guard, very solid technique, and superior strength.

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


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PostPosted: Thu Jan 02, 2014 2:10 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
12/25/13

Rest day.

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


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