Peter's MMA & strength training log

[pdellorto]

4/15/13

Afternoon: Light Legs

Warmup: Mobility drills inc. glute activation

1) Step-Up - 2 x 8e x 20, 8e x 25
2) Swiss Ball Leg Curl - 100
3) Glute Kick - 100 each x #8
4) Calf Raise - 150
5) Prone Band Pull Apart - 100 x blue band

***

Step-ups - felt easy today, but still taking progression very easy.

SBLCs - felt good.

Glute Kicks - 100 in a row, time to go up.

Calf Raises - man 150 sucks. More next time.

BPA - felt good.

[pdellorto]

4/16/13

Rest day.

[pdellorto]

4/17/13

Rest day.

[pdellorto]

4/18/13

Afternoon: Upper

Warmup: Mobility drills

1a) One-Arm Bench Press (left) - 10 x 20, 10 x 40, 10 x 50, 10 x 55
1b) One-Arm Cable Row (left) - 10 x #14, 2 x 10 x #15
2) Cable Fly - 100 x #5
3) DB Curl - 100 x 15# DBs
4) Triceps Extension - 100 x #11
5) Cable Backhand - 3 x 15 x #5
6) Pallof Press 2.0 - 2 x 30s per side x yellow tube
7) Prone BPA - 100 x blue band

***

DB Press - felt okay, 55 was hard but good.

Rows - same. #15 is hard but good.

Flys - also good. Much harder than last time, which means I'm in the sweet spot of getting value out of 100s.

DB curls - ouch my arms, this is hard.

Tris - very hard today but I got them.

Backhands - just wanted to try a high-low backhand and it felt good. I will keep them in.

Abs - hard but good. Hard on my shoulder if I don't grip it right.

BPAs - pressing, so I did 100.

[pdellorto]

4/19/13

Afternoon: Light lower

Warmup: Mobility drills

1) Cable Leg Curl - 10 each x #12, 2 x 10 each x #13
2) Cable Leg Kick - 100 each x #9
3) Hip Band Walk - 10 each direction front/back and side/side x blue band

***

Leg curls felt hard but good.

Kicks felt really hard, but good after I did them.

Hip band walks felt fine.

[pdellorto]

4/20/13

AM: MMA class. Worked with C~, a new guy who's done BJJ but hadn't rolled in a while. Rolled ground with J~, including strikes. Brought my B game today and J~ pounded me down to my C game. Oh well.

Fast from yesterday 10 pm - today 6:30 or 7:00 pm (20-21 hours)

[pdellorto]

4/21/13

Rest day.

[pdellorto]

4/22/13

Afternoon: Lower Body

Warmup: Mobility drills, glute activation

1) Step-Up - 8 each x 20# DBs, 2 x 8 x 25# DBs
2) Swiis Ball Leg Curl - 100
3) Glute Kick - 100 each x #9
4) Calf Raise - 175
5) Prone Band Pull-Apart - 100 x blue band

***

Step-Ups - felt hard today.

Swiss ball leg curls - 100 were tough today.

Glute kick - this difficulty is much better. I couldn't knock off 100 in a row this time.

Calf raise - tough but good.

BPA - felt good.

[pdellorto]

4/23/13

Rest day.

[pdellorto]

4/24/13

Rest day.

[pdellorto]

4/25/13

Afternoon: Upper

Warmup: Mobility drills

1) One-Arm DB Bench (left) - 10 x 20, 10 x 45, 10 x 50, 10 x 55
2) One-Arm Cable Row (left) - 3 x 10 x #15
3) Cable Fly - 100 x #5
4) DB Curl - 100 x 15# DBs
5) Triceps Extension - 100 x #11
6) Cable Backhand - 3 x 15 x #5
7) Prone BPA - 100 x blue band
8) Pallof Press 2.0 - 2 x 30s each x yellow tube

***

Good workout today, but hurried.

Bench - felt okay. I'm reaching my limit of stabilizing heavy weights.

Cable rows - felt good, I think I might be able to go up.

Fly - good but hard.

DB Curls - man, these suck. Curls are fun until there are a hundred to do.

Tris - good but hard.

Backhands, BPAs, Abs - all felt good.

[pdellorto]

4/26/13

Rest day.

[pdellorto]

4/27/13

AM: MMA class. Worked guard with LK, and then did a couple rounds with L~. I managed to put a tight triangle on L, but he wouldn't give and managed the right escape. Caught me accidentally with his shin and stunned me and left me with a bruise on my forehead, and getting stunned didn't help me keep him in the submission.

[pdellorto]

4/28/13

Rest day.

[pdellorto]

4/29/13

Rest day. Some walking.