Peter's MMA & strength training log

[pdellorto]

7/14/13

Rest day.

[pdellorto]

7/15/13

Rest day.

[pdellorto]

7/16/13

Afternoon: Lower body day

Warmup: Mobility drills, hip band drills

1a) Bulgarian Split-Squat - 3 x 8 per x 15# DBs
1b) DB Romanian Deadlift - 3 x 12 x 40, 40, 45# DBs
2a) Step Up w/Knee Up - 3 x 12 x bw
2b) Cable Leg Curl - 3 x 15 x #14
3a) Tempo Tube Row - 3 x 10 x green tube
3b) Tempo Rope Row - 3 x 10 x #16
4) Calf Raise - 130 x vest

***

Brutally hot, but what are you going to do? It was leg day.

BSS - felt good, and it's a slight progression over last week (10, 15, 15 last time). Getting there.
RDL - also good, but 45 was heavy at the end.

SUw/KU - these take more out of me than I expect, every time.
Leg Curl - 3 x 15 at this weight was hard as can be. It'll be hard to jump right up to 20 reps on these.

Tempo stuff - both felt really good, and as usually, surprisingly hard.

Calf Raise - 130 because I didn't have my notes with me so I couldn't remember if I did 120 or 125 last week. It was 125, so good thing I erred on the high side.

[pdellorto]

7/17/13

Rest day.

[pdellorto]

7/18/19

Noon: MMA class. Worked technique with a new guy, A~. Still got a good workout in.

Mid-Afternoon: Upper

Warmup: Mobility drills

1a) Bottom-Up KB Press - 10 x 15, 10 x 25, 7 x 35, 5 x 35
1b) One-Arm Cable Row - 3 x 10 x #16+5#
2a) Ball Squat - 3 x 20
2b) Hammer Curl - 3 x 20 x 20# DBs
2c) Bar Triceps Pushdown - 3 x 20 x #13

***

KB - feeling good, but it's hard to press 35 pounds upside down on my left side. Did the reps that I could.

Rows - felt okay. Not sure how I'll progress - I can only pin one plate down, and that means a 5-pound jump and these are plenty hard.

Squats - because the lunges sucked last time. These felt good after the first few reps.

Curls - felt easier this week. Not easy, but easier.

Pushdowns - I think this is too heavy. My form starts to suck at the end.

[pdellorto]

7/19/13

3 Rounds of:

10 flights of stairs (2 steps at a time)
10 pushups (tempo)

***

Stuck home doing things, so to keep some fat loss going I did 10 flights of stairs and 10 pushups before 3 of my five meals. Can't hurt, and my shoulder seems fine with the pushups.

[pdellorto]

7/20/13

AM: MMA class. Worked technique with F~.

***

Damn it, I pulled my lat again. It's extremely painful and it's hard to do anything without a lot of pain. I may have to postpone Monday's leg workout.

[pdellorto]

7/21/13

Rest day. Lat still hurts a lot.

[pdellorto]

7/22/13

Afternoon: Lower Body / Light Upper

Warmup: Mobility drills

1a) Bulgarian Split Squat -12 x bw, Speed Skater Squats 2 x 8 per leg
1b) DB RDL - 3 x 12 x 40, 40, 45
2a) Step Up w/Knee Up - 3 x 12 each x bw
2b) Leg Curl - 3 x 20 per leg x #13
3a) Tempo Tube Press - 3 x 10 x green band
3b) Wide Grip Row & Hold - 3 x 10 x #16 x 2 sec hold
4) Calf Raise - 135 x vest

***

Lat hurt, but I was able to work around it.

BSS - I couldn't hold weight and risk losing my balance (and hurting a knee shielding my lat reflexively) so I went with speed skaters

RDLs - good, 45 is hard.

SU w/KU - fine.

Leg Curls - went lower and 20 reps to avoid hurting my lat.

Rows/Presses - tempo and static hold work for my upper body.

Calf Raise - went up 5 reps.

[pdellorto]

7/23/13

Rest day.

[pdellorto]

7/24/13


Rest Day.

***

Lat still hurts.

[pdellorto]

7/25/13

Rest day.

Lat still hurts too much to do MMA.

[pdellorto]

7/26/13

Upper/light lower

Warmup: Mobility drills

1a) Bottom-Up KB Press - 10 x 15, 3 x 12 x 25
1b) One-Arm Cable Row - 3 x 20 x #13
2a) Ball Squat - 3 x 20
2b) Barbell Curl - 3 x 25 x 45
2c) Rope Pushdown - 3 x 25 x #12

***

Lat still hurts, but these exercises didn't strain it unduly.

Presses - felt okay, went low weight/higher reps. Still hard.

Rows - same, not so heavy my lat strained at them but enough to get some blood flowing into it.

Squats - easy but felt good.

BB Curls - 21-25 were hard reps.

Rope Pushdown - same, 21-25 were hard reps.

[pdellorto]

7/27/13

Rest day.

[pdellorto]

7/28/13

Rest day.