Peter's MMA & strength training log

Log workouts, diet, goals, and personal bests

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pdellorto
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Re: Peter's MMA & strength training log

Post by pdellorto » Wed Apr 04, 2012 9:41 am

4/3/12

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

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pdellorto
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Re: Peter's MMA & strength training log

Post by pdellorto » Wed Apr 04, 2012 9:45 am

4/4/12

Early AM: Mobility drills (inc. bird dogs)

1) 2H Cable Row - 80, 20 x #14
2) Tube Press - 80, 20 x tube press
3) Band Pull Apart - 80, 20 x red theraband
4) CR Abs - 6 x 10s holds x thick black band

***

Up to 80 reps in the first set.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

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Re: Peter's MMA & strength training log

Post by pdellorto » Fri Apr 06, 2012 8:56 pm

4/5/12

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

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pdellorto
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Re: Peter's MMA & strength training log

Post by pdellorto » Fri Apr 06, 2012 8:58 pm

4/6/12

Early AM: Warmup w/mobility drills (inc. bird dogs)

2 times through:
1) Band-Resisted Pushup - 12 x bw + mini band
2) TRX Row - 12 x bw
3) Triceps Pushdown (Rope) - 15 x #11
4) Hammer Curl - 10 x 30# DBs
5) Band Pull Apart - 50 x red theraband

PM: MMA class. Worked with new guy T~ and rolled with JtG and generally got beat on. My legs felt weak and my lower body control was virtually non-existent.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

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Re: Peter's MMA & strength training log

Post by pdellorto » Mon Apr 09, 2012 10:01 am

4/7/12

Some stretching.

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

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Re: Peter's MMA & strength training log

Post by pdellorto » Mon Apr 09, 2012 10:10 am

4/8/12

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

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Re: Peter's MMA & strength training log

Post by pdellorto » Mon Apr 09, 2012 10:24 am

4/9/12

Early AM: Mobility drill warmup (inc. bird dogs)

2 rounds of:
1) Pushup - 8 x 40# weighted vest
2) Pullup (neutral grip) - 2 x 40# weighted vest
2 rounds of:
3) Triple Curl - 5 x 20# DBs
4) Triceps Pushdown - 15 x #11
5) CR Abs - 3 x 10s x black band
6) Band Pull Apart - 50 x red theraband
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

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Re: Peter's MMA & strength training log

Post by pdellorto » Wed Apr 11, 2012 10:52 am

4/10/12

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

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Re: Peter's MMA & strength training log

Post by pdellorto » Wed Apr 11, 2012 10:55 am

4/11/12

Early AM: Mobility drill warmup (inc. bird dogs)

1) 2H Cable Row - 100 x #14
2) Tube Press - 100 x tube press
3) Band Pull Apart - 100 x red theraband

***

Finally, 100 reps in a row. Next time up, going up in weight on the rows and swapping in DB bench press for the tube press.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

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Re: Peter's MMA & strength training log

Post by pdellorto » Fri Apr 13, 2012 10:09 am

4/12/12

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

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Re: Peter's MMA & strength training log

Post by pdellorto » Fri Apr 13, 2012 10:14 am

4/13/12

Warmup: Mobility drills (inc. bird dogs)

2 rounds of:
*1) Pushup (w/handles) - 16 x bw
*2) TRX Row - 16 x bw
*3) Band Pull-Apart - 50 x red theraband

4) Pallof Press 2.0 - 2 x 30 per side x yellow tube
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

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Re: Peter's MMA & strength training log

Post by pdellorto » Mon Apr 16, 2012 4:09 pm

4/14/12

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

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Re: Peter's MMA & strength training log

Post by pdellorto » Mon Apr 16, 2012 4:12 pm

4/15/12

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

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Re: Peter's MMA & strength training log

Post by pdellorto » Mon Apr 16, 2012 4:14 pm

4/16/12

Early AM: Warmup mobility drills (inc. bird dogs)

3 rounds of:

1) Tempo Rope Pulldown - 10 x #16
2) Tempo Pushup (w/handles) - 10 x bw
3) CR Abs - 5 x 10s x black band

PM: Extra arm work

3 rounds of
1) Triple Curl - 5 x 20# DBs, then 25# DBs
2) Triceps Pushdown (bar) - 10 x #12
3) Band Pull-Apart - 40 x red theraband

***

Morning - odd combo - tempo reps (2 seconds up, 2 down, no pause) in a triple set. Everything felt good, though.

Night - had time for extra arm work so I did it. All felt good but my arms were already sore from this morning.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

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Re: Peter's MMA & strength training log

Post by pdellorto » Wed Apr 18, 2012 9:19 am

4/17/12

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

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