Peter's MMA & strength training log

[pdellorto]

1/10/14

PM: Cardio

Elliptical - 10/100, 5 mins
Recumbent Bike - L21, 5 mins

60 minutes break

Elliptical - 10/100, 5 mins
Airdyne SS - 1.7 miles, 5 mins

***

I had just enough time for 20 minutes of cardio before my client arrived, but he came way earlier. So I stopped halfway, trained him, and then got right back to the Cardio Machine Buffet I was doing before he arrived.

[pdellorto]

1/11/14

Rest day.

[pdellorto]

1/12/14

Rest day.

[pdellorto]

1/13/14

AM: Cardio
Elliptical - 5 mins, 10/100
Recumbent Bike - 5 mins, L21
Airdyne - 5 mins, 1.6m

PM: Full body workout

Warmup: Foam, mobility drills, lacrosse ball

1) Plank Series - 60/30 per side/60
2a) Inc. Bench Press - 5 x 10 x 40
2b) TRX Row 5 x 10
3a) Step Up - 3 x 8e x vest +10, 12, 12
3b) Leg Curl - 3 x 20e x #11, 12, 12
3c) Calf Raise - 3 x 100 x vest
4) Straight Arm Pulldown - 10 x #12, 11, 10, 9, 8
5) KB Curl - 25 and 15, each 5/4/3/2/1
6) Prowler - 6 x EconoProwler + 120

***

Planks - felt good.

Bench Press/Rows - both felt okay. Goal was a little heavier, more volume overall.

Step Ups - I could go up on these.

Leg Curls - I want to get 25 reps before I move up.

Calf Raise - felt good.

SAP & curls - did these quickly because I had a chance to finish up early and train my client earlier due to a sudden schedule change.

Prowler - always fun to run the Prowler while my client is warming up. Everyone likes to see their trainer suck it up and run the sled.

[pdellorto]

1/14/14

Noon: MMA class. Ground with S~ (new guy, very big) and J~.

***

Back felt tight after class. Something is going on with my hips.

[pdellorto]

1/15/14

2pm: Mobility DVD

***

Trying to loosen up my hips so my back feels better.

[pdellorto]

1/16/14

Noon: MMA class. Standup with Steve and J-L; working a drop-step one-two.

***

I love the drop step. Just getting that out there.

[pdellorto]

1/17/14

Afternoon: Cardio
Warmup: Foam rolling, lacrosse ball, mobility drills

Recumbent Bike Tabata - 1 min warmup, 4 mins, L12.

***

Tabata wasn't too great. L12 was enough to get me winded but not get any really fatigue in my legs.

[pdellorto]

1/18/14

Rest day.

[pdellorto]

1/19/14

Rest day.

[pdellorto]

1/20/14

AM: Cardio

Airdyne Tabata - 1 min warmup, 4 mins, 1.7m

Afternoon: Mobility drills

***

Airdyne Tabata - bad idea. I could pedal hard and fast enough to push past my limit and come just short of an asthma attack. So I ended up coughing the whole day, raspy lungs, a little hard breathing now and then. That's too much for a positive benefit.

[pdellorto]

1/21/14

Noon: Circuit

Warmup: Foam, mobility drills, band work

1A) Pushup - 10-1 countdown, by 1s.
1B) Box Squat - 20-2 countdown, by 2s
2A) Band Row - 2 x 20 x orange band
2B) Band Curl - 2 x 20 x orange band

***

Couldn't make MMA class because of an incoming snowstorm, so I did a circuit workout instead. Pretty good.

Pushups - felt solid. 55 total reps.

Box Squats - also good. 110 total reps.

Rows/Curls - just accessories.

[pdellorto]

1/22/14

Afternoon: Cardio

Recumbent Bike Tabata - 1 min warmup, 4 mins, L21, 1.83m, Seated #21

***

This tabata felt really good. Hard, but not so hard that I had an asthma issue.

[pdellorto]

1/23/14

Rest day.

[pdellorto]

1/24/14

PM: Foam rolling, mobility drills.