Peter's MMA & strength training log

[pdellorto]

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.

[pdellorto]

5/1/13

Rest Day.

[pdellorto]

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.

[pdellorto]

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

[pdellorto]

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)

[pdellorto]

5/5/13

Rest day. Some carrying of gardening stuff - mulch and topsoil.

[pdellorto]

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.

[pdellorto]

5/7/13

Rest day.

[pdellorto]

5/8/13

Rest day.

[pdellorto]

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.

[pdellorto]

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.

[pdellorto]

5/11/13

Rest day.

[pdellorto]

5/12/13

Rest day.

[pdellorto]

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.

[pdellorto]

5/14/13

Rest day.