Peter's MMA & strength training log

[pdellorto]

10/27/13

Rest day.

[pdellorto]

10/28/13

AM: Cardio Medley

Recumbent Bike - 5 mins, L21 (max)
Airdyne - 5 mins, 1.6m
Elliptical - 5 mins, 10/100 (max)

PM: Full Body

Warmup: Foam rolling, lacrosse ball rolling, mobility drills, TKEs

1a) Tube Press - 4 x 25 x yellow
1b) Kneeling Pulldown (neutral grip) - 4 x 25 x 80
2a) Glider Lunge - 3 x 10e x 20# KB
2b) DB RDL - 3 x 15 x 35# DBs
2c) Lateral Step-Up - 3 x 12e x bw x 12" box
3a) DB Curl - 2 x 25 x 20# DBs
3b) Triceps Pushdown - 2 x 25 x #11
3c) Calf Raise - 2 x 100 x bw+2 chains
4) Tube W - 1 x 25

***

Tube Press - felt good, 25s were hard.
Kneeling Pulldown - I took the last, hard 20-rep set and sprinkled it across the 4 earlier sets. Hard. Barely got the last reps on set 4.

Glider lunge - felt good.
DB RDL - harder than I expected.
Lat. Step Up - just to reinforce my hip work.

DB curls/tris/calves - didn't have 3 rounds of this in me today. The earlier 25s really depleted my energy.

Ws - just for my upper back. Felt fine.

[pdellorto]

10/29/13

Rest day.

[pdellorto]

10/30/13

Rest day.

[pdellorto]

10/31/13

Rest day.

[pdellorto]

11/1/13

Rest day.

[pdellorto]

11/2/13

AM: MMA class. Worked a new guillotine-counter-guillotine move, and a variation of that as well with KK~. The did some rolling, some ground with T~, then with KK~, then my coach (who mauled me). Then standup, boxing only, with KK~. Got rocked a few times, but when he got tired I got in some strikes, too. Covered well without turtling up, but I wasn't moving into my strikes well.

[pdellorto]

11/3/13

Rest day.

[pdellorto]

11/4/13

Afternoon: Workout

Warmup: Foam rolling, lacrosse ball rolling, mobility drills, TKEs

1a) Tube Press - 4 x 25 x yellow
1b) 2H Cable Row - 4 x 25 x #16
2a) Glider Lunge - 3 x 8e x 25# KB
2b) DB RDL - 3 x 15 x 35# DBs
2c) Lateral Step Up - 3 x 12e x 25# KB
3a) Zottman Curl - 2 x 25 x 20# DBs
3b) Triceps Pushdown - 2 x 25 x #11
3c) Calf Raises - 2 x 100 x 2 chains
4a) Shoulder Set - 2 x 10/10 x 10# DBs
4b) Tube W - 2 x 20

***

Tube Press/Rows - felt good, although the rows felt heavy by the end.

Glider lunge - felt better than last week.
RDLs - same. Glad I didn't go up.
Lateral Step Up - good weight for these.

Z Curls/Tris/Calf Raises - only had energy in me for two sets. The 4 x 25 takes a lot more out of me than 5 x 20.

Shoulder Set - the usual front raise/lateral raise alternation. Very light on the front raise but heavy on the lateral raise.

Ws - for rear delts and shoulders in general.

[pdellorto]

11/5/13

Rest day.

[pdellorto]

11/6/13

Afternoon: Light KB workout

Warmup: Foam rolling

KB Swing - 5 x 20 x 20kg KB, 1 minute rest

***

This felt short, but not easy, and my back was a bit sore after. But not hurt, just sore. Hmm. Need to add something to my warmup or what?

Swings felt fine. Not too many, not too few.

[pdellorto]

11/7/13

Rest day.

[pdellorto]

11/8/13

Rest day, but lots of walking.

[pdellorto]

11/9/13

AM: MMA class. Light rolling with J-L, D~, LK, and held some gloves for B~.

[pdellorto]

11/10/13

Rest day.