Peter's MMA & strength training log
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- pdellorto
- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
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.
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.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com

- pdellorto
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Re: Peter's MMA & strength training log
1/11/14
Rest day.
Rest day.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com
- pdellorto
- Deific Wizard of Sagacity
- Posts: 5252
- Joined: Mon May 28, 2007 8:43 am
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Re: Peter's MMA & strength training log
1/12/14
Rest day.
Rest day.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com
- pdellorto
- Deific Wizard of Sagacity
- Posts: 5252
- Joined: Mon May 28, 2007 8:43 am
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Re: Peter's MMA & strength training log
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.
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.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com
- pdellorto
- Deific Wizard of Sagacity
- Posts: 5252
- Joined: Mon May 28, 2007 8:43 am
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Re: Peter's MMA & strength training log
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.
Noon: MMA class. Ground with S~ (new guy, very big) and J~.
***
Back felt tight after class. Something is going on with my hips.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com
- pdellorto
- Deific Wizard of Sagacity
- Posts: 5252
- Joined: Mon May 28, 2007 8:43 am
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Re: Peter's MMA & strength training log
1/15/14
2pm: Mobility DVD
***
Trying to loosen up my hips so my back feels better.
2pm: Mobility DVD
***
Trying to loosen up my hips so my back feels better.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com
- pdellorto
- Deific Wizard of Sagacity
- Posts: 5252
- Joined: Mon May 28, 2007 8:43 am
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Re: Peter's MMA & strength training log
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.
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.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com
- pdellorto
- Deific Wizard of Sagacity
- Posts: 5252
- Joined: Mon May 28, 2007 8:43 am
- Location: New Jersey
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Re: Peter's MMA & strength training log
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.
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.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com
- pdellorto
- Deific Wizard of Sagacity
- Posts: 5252
- Joined: Mon May 28, 2007 8:43 am
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Re: Peter's MMA & strength training log
1/18/14
Rest day.
Rest day.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com
- pdellorto
- Deific Wizard of Sagacity
- Posts: 5252
- Joined: Mon May 28, 2007 8:43 am
- Location: New Jersey
- Contact:
Re: Peter's MMA & strength training log
1/19/14
Rest day.
Rest day.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com
- pdellorto
- Deific Wizard of Sagacity
- Posts: 5252
- Joined: Mon May 28, 2007 8:43 am
- Location: New Jersey
- Contact:
Re: Peter's MMA & strength training log
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.
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.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com
- pdellorto
- Deific Wizard of Sagacity
- Posts: 5252
- Joined: Mon May 28, 2007 8:43 am
- Location: New Jersey
- Contact:
Re: Peter's MMA & strength training log
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.
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.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com
- pdellorto
- Deific Wizard of Sagacity
- Posts: 5252
- Joined: Mon May 28, 2007 8:43 am
- Location: New Jersey
- Contact:
Re: Peter's MMA & strength training log
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.
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.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com
- pdellorto
- Deific Wizard of Sagacity
- Posts: 5252
- Joined: Mon May 28, 2007 8:43 am
- Location: New Jersey
- Contact:
Re: Peter's MMA & strength training log
1/23/14
Rest day.
Rest day.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com
- pdellorto
- Deific Wizard of Sagacity
- Posts: 5252
- Joined: Mon May 28, 2007 8:43 am
- Location: New Jersey
- Contact:
Re: Peter's MMA & strength training log
1/24/14
PM: Foam rolling, mobility drills.
PM: Foam rolling, mobility drills.
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com
Peter V. Dell'Orto
http://strength-basics.blogspot.com