Peter's MMA & strength training log
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/30/13
Afternoon: Legs
Warmup: Mobility drills
1) Step-Up - 8 x 20, 8 x 25, 8 x 30
2) Swiss Ball Leg Curl - 100
3) Glute Kick - 100 x #9
4) Calf Raise - 200
5) Prone Band Pull Apart - 100 x blue band
***
Step Up - felt easy today. I wanted a top set of 30 and it felt very easy. Good deal. Still going up slowly.
SBLCs - got them in 4 sets - 50, 25, 15, 10
Glute kick - 80 and 20
Calf Raise - straight through. 200 is good for now, I don't think I need to go up.
BPAs - easy and good.
Afternoon: Legs
Warmup: Mobility drills
1) Step-Up - 8 x 20, 8 x 25, 8 x 30
2) Swiss Ball Leg Curl - 100
3) Glute Kick - 100 x #9
4) Calf Raise - 200
5) Prone Band Pull Apart - 100 x blue band
***
Step Up - felt easy today. I wanted a top set of 30 and it felt very easy. Good deal. Still going up slowly.
SBLCs - got them in 4 sets - 50, 25, 15, 10
Glute kick - 80 and 20
Calf Raise - straight through. 200 is good for now, I don't think I need to go up.
BPAs - easy and good.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
5/1/13
Rest Day.
Rest Day.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
5/2/13
Afternoon: Upper body
Warmup: Mobility drills, foam rolling (lower body)
1a) One-Arm DB Bench Press (left) - 10 x 20, 3 x 10 x 50
1b) One-Arm Cable Row (left) - 3 x 10 x #15
2) Cable Fly - 100 x #5
3) DB Curl - 100 x 15# DBs
4) Triceps Pushdown - 100 x #11
5) Cable Backhand - 3 x 15 x #5
***
Press - felt solid today. Not planning to go up, though, as the lopsided strain is a bit much on these.
Rows - hard but good, I will try to work these up.
Fly - Felt great today. 100 in a row.
DB curls - got 75 and 25.
Tris - 70 and 30. Clearly I had a lot of endurance today.
Cable Backhands - just some external rotation.
No time for abs or BPAs today, sorry to say.
Afternoon: Upper body
Warmup: Mobility drills, foam rolling (lower body)
1a) One-Arm DB Bench Press (left) - 10 x 20, 3 x 10 x 50
1b) One-Arm Cable Row (left) - 3 x 10 x #15
2) Cable Fly - 100 x #5
3) DB Curl - 100 x 15# DBs
4) Triceps Pushdown - 100 x #11
5) Cable Backhand - 3 x 15 x #5
***
Press - felt solid today. Not planning to go up, though, as the lopsided strain is a bit much on these.
Rows - hard but good, I will try to work these up.
Fly - Felt great today. 100 in a row.
DB curls - got 75 and 25.
Tris - 70 and 30. Clearly I had a lot of endurance today.
Cable Backhands - just some external rotation.
No time for abs or BPAs today, sorry to say.
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Re: Peter's MMA & strength training log
5/3/13
Late Afternoon: Extra lower workout
Warmup: None, no time
1) Leg Curl - 3 x 10 per leg x #13
2) Cable Leg Kick - 100 per leg x #9
3) Hip Band Walk - 10-12 each direction x green band
***
Leg Curl - felt good and hard today.
Kicks - Got 80 and then 20. Solid.
Hip Band Walk - not sure if I did 10 or 12 on the side walks, I'm sure I did 12 on the front and back
Late Afternoon: Extra lower workout
Warmup: None, no time
1) Leg Curl - 3 x 10 per leg x #13
2) Cable Leg Kick - 100 per leg x #9
3) Hip Band Walk - 10-12 each direction x green band
***
Leg Curl - felt good and hard today.
Kicks - Got 80 and then 20. Solid.
Hip Band Walk - not sure if I did 10 or 12 on the side walks, I'm sure I did 12 on the front and back
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Re: Peter's MMA & strength training log
5/4/13
AM: MMA class. Worked side escapes with LK~, and grappling with T~ and J~.
Fast from 10 pm Fri - 7 pm (21 hours)
AM: MMA class. Worked side escapes with LK~, and grappling with T~ and J~.
Fast from 10 pm Fri - 7 pm (21 hours)
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
5/5/13
Rest day. Some carrying of gardening stuff - mulch and topsoil.
Rest day. Some carrying of gardening stuff - mulch and topsoil.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
5/6/13
Afternoon: Lower
Warmup: Mobility drills
1) Step-Up - 8 each x 25# DBs, 2 x 8 each x 30# DBs
2) Swiss Ball Leg Curl - 100
3) Cable Glute Kick - 100 each x #9
4) Wall Sit - 60 seconds
5) Calf Raise - 200
6) Prone Band Pull-Apart - 100 x blue band
***
Step-up: 25 felt kind of hard, but 30s felt better as I did them.
SBLCs - Got them in 3 sets, finally - 65, 25, 15
Glute Kicks - got 100 in a row.
Wall Sit - felt good.
Calf Raise - all 200 in a row, I think that's plenty of them for now.
BPA - the usual, just because.
Afternoon: Lower
Warmup: Mobility drills
1) Step-Up - 8 each x 25# DBs, 2 x 8 each x 30# DBs
2) Swiss Ball Leg Curl - 100
3) Cable Glute Kick - 100 each x #9
4) Wall Sit - 60 seconds
5) Calf Raise - 200
6) Prone Band Pull-Apart - 100 x blue band
***
Step-up: 25 felt kind of hard, but 30s felt better as I did them.
SBLCs - Got them in 3 sets, finally - 65, 25, 15
Glute Kicks - got 100 in a row.
Wall Sit - felt good.
Calf Raise - all 200 in a row, I think that's plenty of them for now.
BPA - the usual, just because.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
5/7/13
Rest day.
Rest day.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
5/8/13
Rest day.
Rest day.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
5/9/13
Afternoon: Upper body workout
Warmup: upper body mobility drills
1a) One-Arm DB Bench Press - 2 x 10 x 50, 10 x 55
1b) One-Arm Cable Row - 2 x 10 x #15, 10 x #16
2) Cable Fly - 100 x #5
3) DB Curl - 100 x 15# DBs
4) Triceps Pushdown - 100 x #11
5) Cable Backhand - 3 x 15 x #5
6) Pallof Press 2.0 - 3 x 30s per side x yellow tube
7) Prone BPA - 100 x blue band
***
Bench - felt good but I am not going heavier
Row - 16 was hard but good.
Cable fly - 100 in a row
Curls - 80 and 20 this time
Tris - hard today. Took 3 sets - 50, 25, 25
Backhand - felt good
Abs, BPA - as usual, these were fine.
Afternoon: Upper body workout
Warmup: upper body mobility drills
1a) One-Arm DB Bench Press - 2 x 10 x 50, 10 x 55
1b) One-Arm Cable Row - 2 x 10 x #15, 10 x #16
2) Cable Fly - 100 x #5
3) DB Curl - 100 x 15# DBs
4) Triceps Pushdown - 100 x #11
5) Cable Backhand - 3 x 15 x #5
6) Pallof Press 2.0 - 3 x 30s per side x yellow tube
7) Prone BPA - 100 x blue band
***
Bench - felt good but I am not going heavier
Row - 16 was hard but good.
Cable fly - 100 in a row
Curls - 80 and 20 this time
Tris - hard today. Took 3 sets - 50, 25, 25
Backhand - felt good
Abs, BPA - as usual, these were fine.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
5/10/13
Afternoon: Lower
1) Leg Curl - 3 x 10e x #13
2) Cardio - 8 rounds, 60 seconds rest
Prowler (L-H) - 1 trip x EconoProwler + 100
Rope Slam - 30 double slams
***
Leg Curl - hard but good.
Prowler/Rope - Down and back prowler run, immediately followed by 30 rope slams, then 60s off.
Afternoon: Lower
1) Leg Curl - 3 x 10e x #13
2) Cardio - 8 rounds, 60 seconds rest
Prowler (L-H) - 1 trip x EconoProwler + 100
Rope Slam - 30 double slams
***
Leg Curl - hard but good.
Prowler/Rope - Down and back prowler run, immediately followed by 30 rope slams, then 60s off.
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Re: Peter's MMA & strength training log
5/11/13
Rest day.
Rest day.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
5/12/13
Rest day.
Rest day.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
5/13/13
Afternoon: Legs
Warmup: lower body mobility drills
1) Step-Up - 3 x 8 per leg x 30# DBs
2) KB Swing - 12 x 45, 2 x 12 x 60
3) Standing Cable Leg Curl - 3 x 10 per leg x #13
4) Calf Raise - 200
5) Wall Sit - 60s
***
Step-Ups - hard but good. Getting there, slowly.
KB Swings - 45 wasn't easy, but also wasn't hard. 60 was hard.
Leg Curls - tried to do them laying down but I couldn't figure out a good setup. Went back to standing.
Calf Raises - just a quick 200.
Wall Sit - 60 seconds was plenty today.
Afternoon: Legs
Warmup: lower body mobility drills
1) Step-Up - 3 x 8 per leg x 30# DBs
2) KB Swing - 12 x 45, 2 x 12 x 60
3) Standing Cable Leg Curl - 3 x 10 per leg x #13
4) Calf Raise - 200
5) Wall Sit - 60s
***
Step-Ups - hard but good. Getting there, slowly.
KB Swings - 45 wasn't easy, but also wasn't hard. 60 was hard.
Leg Curls - tried to do them laying down but I couldn't figure out a good setup. Went back to standing.
Calf Raises - just a quick 200.
Wall Sit - 60 seconds was plenty today.
Last edited by pdellorto on Sun May 19, 2013 11:08 am, edited 1 time in total.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
5/14/13
Rest day.
Rest day.
Last edited by pdellorto on Sun May 19, 2013 11:08 am, edited 1 time in total.