Peter's MMA & strength training log

[pdellorto]

10/2/12

Afternoon: Prowler EDT

Warmup: Mobility drills

Prowler (High handles only) - 24 one-way trips in 15 minutes @ EconoProwler+150 lbs

***

Just set the clock for 15 minutes and pushed the Prowler as many times as I could. Got 24 one-way trips across the length of the gym. Knees felt better afterward.

[pdellorto]

10/3/12

Afternoon:

Trap Bar Deadlift - 1 x 205

Lots of walking.

***

Why 1 x 205? I was showing a client a technique cue, and so I just went ahead and cranked out a rep at his current weight. No warmup. Probably not my smartest move, but 205 went up easily. Nice.

[pdellorto]

10/4/12

Rest day.

[pdellorto]

10/5/12

Rest day. A lot of walking.

[pdellorto]

10/6/12

Rest day.

***

I was supposed to do MMA this morning, but I finished work and I had a crushing headache coming on. I just didn't feel well, so I went home and took a couple naps.

[pdellorto]

10/7/12

Rest day.

[pdellorto]

10/8/12

Afternoon: EDT workout

Warmup: Mobility drills, backward walking, foam rolling

10 mins EDT
1a) One-Arm DB Press (left only) - 90 x 35# DB
1b) One-Arm Cable Row (left only) - 90 x #12
15 mins EDT
2) Prowler Walk (High handles only) - 30 one way trips x EconoProwler +150
3) Russian Twist - 2 x 10e x 6# med ball
4a) Triple Curl (left only) - 3 x 5 x 15# DB
4b) Triceps Extension (left only ) - 3 x 10 x #6

***

Why left hand only? My right shoulder hurts, and it's still feeling weak and painful when I move it. So I'm training my left. Hopefully that stuff about training the healthy side to help the hurt side is true.

One-Arm Press: Went too light. I though 40 was a bit of a stretch, but 35 was too light.

One-Arm Row: Same. Should have gone a little heavier.

Prowler: I'm very happy with 30 trips. Next time, +20% on the added weight (180 total)

RTs: Felt good.

Arms: One arm for the same reason as above.

Having one lifting arm sucks, but I'm going to train my left and maybe it'll help my right. If not, at least it'll help my left.

[pdellorto]

10/9/12

Rest day.

***

No real soreness from yesterday. Or fatigue. Or pain. That tells me I can go up a little on those one-arm exercises and on the Prowler.

[pdellorto]

10/10/12

AM: Cardio

Airdyne Tabata - 8 rounds of 20s/10s, 1.4 miles total distance.

[pdellorto]

10/11/12

Afternoon: Rehab/Cardio

1) TKE - 1 x 20 each x orange band
2) Wall Sit - 60s
3a) Calf Raise (extended ROM) - 2 x 50
3b) X-Band Walk - 2 x 15 each direction x orange band
4) Elliptical - 5 mins @ level 50 incline 10, 0.20 miles

***

Just some rehabby stuff. I'm hoping my repaired knee deals better with the elliptical, so I'm trying it out.

[pdellorto]

10/12/12

Rest day. Long walk to the store, though.

[pdellorto]

10/13/12

AM: MMA class. Worked ground, takedown defense, held mitts for a bit too.

[pdellorto]

10/14/12

Rest day.

[pdellorto]

10/15/12

Afternoon: EDT workout

Warmup: Mobility drills

10 minutes EDT
1a) One-Arm DB Press (left only) - 80 x 40# DB
1b) One-Arm Cable Row - 80 x #13
15 minutes EDT
2) Prowler (high handles only) - 24 one-way trips x econoprowler + 180
3) Pallof Press - 2 x 25s each x #5
4) Curls (left only) - run the rack - 3 x 8, 10, 15, 17.5, 20, 25, 30, 25, 20, 17.5, 15, 10, 8
5a) External Rotation (left only) - 2 x 10 x #3
5b) Blackburns - 10s each position x 2.5# plate

***

Once again a one-armed EDT workout.

Press/Row - both still a little light, but harder than last time. Next time, go up again.

Prowler - got 24 hard ones. Next time I need to beat this, then I'm deloading for a week.

Abs - hard with one good shoulder.

Curls - just for fun, felt great.

Ext Rots & Blackburns - a little for the hurt shoulder, a lot for the unhurt one.

[pdellorto]

10/16/12

Afternoon: Cardio

Airdyne - 10 minutes, Heart Rate between 150-160 for most of that.

***

Just getting back to my heart rate training.