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PostPosted: Tue Mar 25, 2014 9:04 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
2/24/14

AM: Cardio
Warmup: Foam rolling, band walks
Elliptical - 4 x 30s/30s x 10/100

PM: Weights
Warmup: Foam rolling, band walks, mobility drills
1) Box Jump - 3 x 5 x 24"
2a) Bulgarian Split Squat - 3 x 8e x 12, 15, 15
2b) Lateral Step Up - 3 x 12e x 12, 15, 15
3a) Pushup - 3 x 9 x vest
3b) TRX Row - 3 x 9 x vest
4a) Prowler - 3 x 2db x 140
4b) Curl and Press - 3 x 15 x 15
5) Prone BPA - 100

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


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PostPosted: Tue Mar 25, 2014 9:06 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
2/25/14

MMA - Standup w/ one of the Johns.

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


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PostPosted: Tue Mar 25, 2014 9:22 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
2/26/14

Foam rolling.

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


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PostPosted: Tue Mar 25, 2014 9:25 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
2/27/14

PM:
Warmup
1a) Curl/Squat/Press - 10-1, 25#
1b) TRX Row - 10-1

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


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PostPosted: Tue Mar 25, 2014 9:28 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
2/28/14

Rest day.

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


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PostPosted: Tue Mar 25, 2014 9:32 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
3/1/14

Rest day.

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


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PostPosted: Tue Mar 25, 2014 9:34 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
3/2/14

Rest day.

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


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PostPosted: Wed Mar 26, 2014 7:19 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
3/3/14

AM: Foam rolling, seiza, squat

PM: Weights

Warmup: Foam rolling, mobility drills

1) Box Jump - 3 x 5 x 24"
2a) Reverse Lunge to Step Up - 3 x 10e x vest +5, 2 x vest +10
2b) Lateral Step Up - 3 x 10e x vest
2c) Pushup - 3 x 10 x vest
2d) TRX Row - 3 x 10 x vest
3a) Prowler - 3 x 2db x E+140
3b) Triceps Pushdown - 3 x 20 x #12
3c) Barbell Curl - 3 x 20 x 45
4) Prone BPA - 100

***

No notes.

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


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PostPosted: Wed Mar 26, 2014 7:25 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
3/4/14

Foam rolling, band walk

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


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PostPosted: Wed Mar 26, 2014 7:33 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
3/5/14

Elliptical - 5 mins x 10/100, 0.19 miles

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


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PostPosted: Wed Mar 26, 2014 7:35 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
3/6/14

MMA: Standup with Phil, M~. Dropstep, as usual lately.

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


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PostPosted: Wed Mar 26, 2014 7:38 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
3/7/14

Rest day.

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


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PostPosted: Wed Mar 26, 2014 7:41 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
3/8/14

Rest day.

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


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PostPosted: Wed Mar 26, 2014 7:43 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
3/9/14

Very sick - vomiting, fever, etc.

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


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PostPosted: Wed Mar 26, 2014 7:45 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
3/10/14

Warmup: Foam rolling, mobility drills, band work

1a) Bulgarian Split Squat - 3 x 10e x 5# DBs
1b) Lateral Lunge - 3 x 10e x bw
2a) Pushup - 3 x 15 x bw
2b) TRX Row - 3 x 15 x bw
3a) Prowler (H) - 3 x 2db x E+70
3b) Barbell Curl - 3 x 15 x 45
3c) Triceps Pushdown - 3 x 15 x #12
4) BPA - 100

***

Felt well enough for a workout, if I didn't push it.

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


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