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
3/31/13
Rest day. Ate way, way too much Polish food.
Rest day. Ate way, way too much Polish food.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/1/13
Afternoon: High-Rep Lower Body
Warmup: Mobility drills, inc. hip/glute activation
1) Step-Up - 10 each x 25# DBs, 2 x 10 each x 15# DBs
2) Swiss Ball Leg Curl - 100
3) Cable Glute Kick - 100 per leg x #8
4) Calf Raise - 100
5) Prone Band Pull-Apart - 100 x blue band
***
Step Up - 25 was too much for my knee. 15 was fine, I'll work on that.
SBLCs - 100 was tough, but I got them all eventually.
Glute Kicks - I tried hip thrusts but my shoulder didn't like it much, so I swapped these in instead. Better. A straight-leg kick back, really, with cable resistance. Felt them.
Calf Raises - just because, 100.
BPA - same. Just because.
Afternoon: High-Rep Lower Body
Warmup: Mobility drills, inc. hip/glute activation
1) Step-Up - 10 each x 25# DBs, 2 x 10 each x 15# DBs
2) Swiss Ball Leg Curl - 100
3) Cable Glute Kick - 100 per leg x #8
4) Calf Raise - 100
5) Prone Band Pull-Apart - 100 x blue band
***
Step Up - 25 was too much for my knee. 15 was fine, I'll work on that.
SBLCs - 100 was tough, but I got them all eventually.
Glute Kicks - I tried hip thrusts but my shoulder didn't like it much, so I swapped these in instead. Better. A straight-leg kick back, really, with cable resistance. Felt them.
Calf Raises - just because, 100.
BPA - same. Just because.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/2/13
Afternoon: Light Upper Day
Warmup: Upper body mobility + hip band walks
1a) One Arm Bench Press (left only) - 10 x 20, 10 x 40, 2 x 10 x 50
1b) One Arm Row (left only) - 3 x 10 x#14
2) DB Curl - 100 x 15# DBs
3) Bar Triceps Pushdown - 100 x #11
4) Pulldown Abs - 2 x 20 x 3s hold x black band
***
Back to just one arm until my shoulder heals.
Press, Row - both felt good but heavy.
Curls - 100 was hard, I'll stay at 15 for a while.
Pushdowns - same. #10 would have been a better choice. Barely got 40 in a row to start.
Abs - Just needed some ab work.
Afternoon: Light Upper Day
Warmup: Upper body mobility + hip band walks
1a) One Arm Bench Press (left only) - 10 x 20, 10 x 40, 2 x 10 x 50
1b) One Arm Row (left only) - 3 x 10 x#14
2) DB Curl - 100 x 15# DBs
3) Bar Triceps Pushdown - 100 x #11
4) Pulldown Abs - 2 x 20 x 3s hold x black band
***
Back to just one arm until my shoulder heals.
Press, Row - both felt good but heavy.
Curls - 100 was hard, I'll stay at 15 for a while.
Pushdowns - same. #10 would have been a better choice. Barely got 40 in a row to start.
Abs - Just needed some ab work.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/3/13
Rest day. Some walking.
***
Arms really sore. Hamstrings too.
Rest day. Some walking.
***
Arms really sore. Hamstrings too.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/4/13
Afternoon: Light leg day
Warmup: Mobility drills, inc hip band walks
1) Cable Leg Kick - 100 x #9
2) Wall Sit - 20 seconds
***
Cable leg kick - felt pretty good but we'll see how my knee liked them.
Wall Sit - my knee didn't like these so I cut it far short of my goal of 1+ minutes.
Afternoon: Light leg day
Warmup: Mobility drills, inc hip band walks
1) Cable Leg Kick - 100 x #9
2) Wall Sit - 20 seconds
***
Cable leg kick - felt pretty good but we'll see how my knee liked them.
Wall Sit - my knee didn't like these so I cut it far short of my goal of 1+ minutes.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/5/13
Rest day, but lots of work and walking.
Rest day, but lots of work and walking.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/6/13
AM: MMA class. Light technique with T~, then rolling with J~ and then full MMA with J~ and J-L.
***
I had to stop because I got a little dizzy. I was in mount on J~ and I just didn't feel right. It was a long week and I couldn't sleep long last night, which, along with the incredible energy expenditure of doing full-on MMA, just seemed to catch up to me. Good class though.
Banged up my right knee on a takedown, got hit a lot, and so on. Still managed to complete a lot of submissions.
AM: MMA class. Light technique with T~, then rolling with J~ and then full MMA with J~ and J-L.
***
I had to stop because I got a little dizzy. I was in mount on J~ and I just didn't feel right. It was a long week and I couldn't sleep long last night, which, along with the incredible energy expenditure of doing full-on MMA, just seemed to catch up to me. Good class though.
Banged up my right knee on a takedown, got hit a lot, and so on. Still managed to complete a lot of submissions.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/7/13
Rest day.
Rest day.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/8/13
Afternoon: Light leg day
Warmup: Mobility drills + glute activation
1) Step Up - 8 per leg x 15# DBs, 2 x 8 per leg x 20# DBs
2) Swiss Ball Leg Curl - 100
3) Cable Glute Kick - 100 per leg x #8
4) Calf Raise - 120
5) Prone BPA - 100 x blue band
***
Everything felt good today.
Step Ups - 8 instead of 10, and a little heavier. Felt good. I want to get these up slowly, and totally pain free.
SBLCs - tough but I got them done.
Glute Kicks - not so bad today. I got to 60 in a row in my first bunch.
Calf Raises - just 120 straight through.
BPA - felt good as always. Half pronated, half supinated.
Afternoon: Light leg day
Warmup: Mobility drills + glute activation
1) Step Up - 8 per leg x 15# DBs, 2 x 8 per leg x 20# DBs
2) Swiss Ball Leg Curl - 100
3) Cable Glute Kick - 100 per leg x #8
4) Calf Raise - 120
5) Prone BPA - 100 x blue band
***
Everything felt good today.
Step Ups - 8 instead of 10, and a little heavier. Felt good. I want to get these up slowly, and totally pain free.
SBLCs - tough but I got them done.
Glute Kicks - not so bad today. I got to 60 in a row in my first bunch.
Calf Raises - just 120 straight through.
BPA - felt good as always. Half pronated, half supinated.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/9/13
Afternoon: Light Upper day
Warmup: Upper body mobility drills
1) One-Arm Bench Press (left only) - 10 x 20, 10 x 40, 2 x 10 x 50
2) One-Arm Cable Row (left only) - 2 x 10 x #14, 10 x #15
3) Cable Fly - 100 x #4 (on each stack)
4) DB Curl - 100 x 15# DBs
5) Triceps Pushdown - 100 x #11
6) Pulldown Abs - 2 x 20 x 3s hold x black band
***
Bench press - 50s were really heavy today.
Rows - felt good. Not too hard on 14, not impossible on 15.
Flys - I wanted to try these; I went light and they felt good. Maybe a little heavier next time.
DB Curls - got just a few more reps the first set today.
Tris - same as curls, just a few more reps today.
Abs - Felt good.
Overall I felt great after this workout.
Afternoon: Light Upper day
Warmup: Upper body mobility drills
1) One-Arm Bench Press (left only) - 10 x 20, 10 x 40, 2 x 10 x 50
2) One-Arm Cable Row (left only) - 2 x 10 x #14, 10 x #15
3) Cable Fly - 100 x #4 (on each stack)
4) DB Curl - 100 x 15# DBs
5) Triceps Pushdown - 100 x #11
6) Pulldown Abs - 2 x 20 x 3s hold x black band
***
Bench press - 50s were really heavy today.
Rows - felt good. Not too hard on 14, not impossible on 15.
Flys - I wanted to try these; I went light and they felt good. Maybe a little heavier next time.
DB Curls - got just a few more reps the first set today.
Tris - same as curls, just a few more reps today.
Abs - Felt good.
Overall I felt great after this workout.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/10/13
Rest day.
Rest day.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/11/13
Afternoon: Light leg day
Warmup: Mobility drills + glute activation
1) Cable Leg Curl - 3 x 10 each x #12
2) Cable Leg Kick - 100 each x #8
3) Hip Band Walk - 10 each x blue band
***
Leg curls - because I want to do both knee and hip dominant stuff on both leg days.
Cable leg kick - went down on these since my knee didn't love them last time. This time it feels better.
Hip band walk - felt fine.
Afternoon: Light leg day
Warmup: Mobility drills + glute activation
1) Cable Leg Curl - 3 x 10 each x #12
2) Cable Leg Kick - 100 each x #8
3) Hip Band Walk - 10 each x blue band
***
Leg curls - because I want to do both knee and hip dominant stuff on both leg days.
Cable leg kick - went down on these since my knee didn't love them last time. This time it feels better.
Hip band walk - felt fine.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/12/13
Afternoon: Bonus upper day
Warmup: Mobility drills and thoracic mobilizations
1) One-Arm Inc. Press (left) - 10 x 25, 10 x 45, 2 x 10 x 40
2) One-Arm Chest Supported Row (left) - 3 x 10 x 45
3) Cable Curl - 3 x 10 x #12
4) Triceps Pushdown (Rope) - 3 x 15 x #11
5) Prone BPA - 100 x blue band
***
Inc. press - felt good but 45 was too ambitious. 40 was perfect.
Rows - easy, but hard on my rib. Sigh. I think "chest support" is largely out for me.
Cable curls - went heavier for a change up.
Tri Pushdowns - same.
BPA - felt fine.
Afternoon: Bonus upper day
Warmup: Mobility drills and thoracic mobilizations
1) One-Arm Inc. Press (left) - 10 x 25, 10 x 45, 2 x 10 x 40
2) One-Arm Chest Supported Row (left) - 3 x 10 x 45
3) Cable Curl - 3 x 10 x #12
4) Triceps Pushdown (Rope) - 3 x 15 x #11
5) Prone BPA - 100 x blue band
***
Inc. press - felt good but 45 was too ambitious. 40 was perfect.
Rows - easy, but hard on my rib. Sigh. I think "chest support" is largely out for me.
Cable curls - went heavier for a change up.
Tri Pushdowns - same.
BPA - felt fine.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/13/13
AM: MMA class. Worked side escapes with J~ and T~. Held mitts later for F~.
***
Got submitted a lot today, but I also did some good positioning and side escapes, which was the whole point.
AM: MMA class. Worked side escapes with J~ and T~. Held mitts later for F~.
***
Got submitted a lot today, but I also did some good positioning and side escapes, which was the whole point.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
4/14/13
Rest day.
Rest day.