Peter's MMA & strength training log

[pdellorto]

11/11/13

Rest day.

[pdellorto]

11/12/13

Rest day.

[pdellorto]

11/13/13

Rest day.

[pdellorto]

11/14/13

Afternoon: Light Lower Body

Warmup: Mobility drills, foam rolling

1) Split Squat Iso-Hold - 60 seconds/side
2) Box Squat (from Hassock) - 100 x bw - pause on box

***
Iso-holds felt good but hard.

Squats - felt easy, just tiring after a while, but I could have kept going.

[pdellorto]

11/15/13

Rest day.

***

Ouch, extremely sore from the squats. I love how my body gets ridiculously sore when I do a new exercise, even if it's not especially different from, or harder than, what I have been doing before.

[pdellorto]

11/16/13

AM: MMA. Rolled with T~ and KK~ and D~.

[pdellorto]

11/17/13

Rest day.

[pdellorto]

11/18/13

Afternoon: Full-body workout

Warmup: Mobility drills, foam rolling, lacrosse ball rolling, hip band walks

1a) Tube Press - 4 x 25 x yellow tubes
1b) 2H Cable Row - 4 x 25 x #16
2a) Glider Lunge - 3 x 8e x 25# KB
2b) DB Romanian Deadlift - 3 x 15 x 35# DBs
2c) Lateral Step Up - 3 x 12e x 25# KB
3a) Zottman Curl - 3 x 25 x 20# DBs
3b) Triceps Pushdown - 3 x 25 x #12
3c) Calf Raise - 3 x 100 x vest
4a) Shoulder Set - 2 x 10/10 x 10# DBs
4b) Tube W - 2 x 20 x green tube

***

Tube Press - felt great but hard.

Cable Rows - also felt great.

Glider Lunge - felt fine with 8 reps and 25# KB.

DB RDL - felt solid, but I am not sure how much more weight I can add for these reps. I may need to drop down and work the reps back up.

Step Ups - felt strong.

Curls/Tris/Calf Raises - finally got back to 3 sets.

Shoulders/Ws - just finishing off my shoulders with some extra movements.

[pdellorto]

11/19/13

Rest day.

[pdellorto]

11/20/13

Rest day.

[pdellorto]

11/21/13

Rest day.

[pdellorto]

11/22/13

Afternoon: Light leg workout

Warmup: Foam rolling, mobility drills

1) Split Squat Iso Hold - 60s per side
2) Box Squat (from hassock) - 125 x bw - pause on hassock

***

Split squat - felt harder than last time.

Box Squat - felt much easier than last time, of course.

Started squatting today - by which I mean, doing deep seated squats whenever I need to get down low. The kids do it at school (Japanese students, naturally) and one of my teachers does, so what is my excuse? Flat bad, feet wide, and get comfortable.

[pdellorto]

11/23/13

Rest day.

***

Usually an MMA day but I had work, instead. No soreness from squatting, at all.

[pdellorto]

11/24/13

Rest day.

[pdellorto]

11/25/13

Afternoon: Full body workout

Warmup: Foam rolling, lacrosse ball rolling, abbreviated mobility drills, hip band walks.

1a) Tube Press - 4 x 20 x green tubes
1b) 2H Cable Row - 4 x 20 x #16+5# plate
2a) Single Leg Box Squat - 3 x 6e
2b) Swiss Ball Leg Curl - 3 x 25
2c) Lateral Step Up - 3 x 12e x 25# KB
3) DB Curl - RTR 5 x 8, 10, 12, 15, 20, 25, 30, 25, 20, 15, 12, 10, 8
4) Triceps Pushdown - 3 x 10 per x #14,13,12,11,10

***

Not much time to lift today due to a changed schedule.

Tube Press - went heavier, less reps. Hard but good.

2H Cable Row - same - hard enough, long enough. I could have gone up.

Single leg squat - from the bench. Felt hard.

SBLCs - not easy. I only had 25 of these on each set.

Lateral Step Up - easy, but legs felt them after the single leg squats.

Curls - running out of time, so I ran the rack instead of doing sets across.

Tri Pushdowns - same. Finished the last 10 and 10 while my client was putting her stuff down. Barely finished on time.