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Allen Yeh
01-17-2008, 02:54 AM
I've been off for almost a week. My wife has gotten a lot worse since Thursday. I don't really talk about this much but she has been dizzy to the point where she can only be standing up 5-10 minutes. The pain in her neck has increased to a 8. I've been working at home and working crazy hours so I'm home to help with the kids.

Right now we're unsure of what's going to happen or how things will turn out. I'm praying no fusion surgery but who knows.

Allen Yeh
01-17-2008, 03:16 AM
January 16, 2008 - AM session
thoracic mobility x 5
leg swings x 10L/R
lateral squat x 5
rear lunge x 6L/R
reach roll + lift - 8L/R
scap pushup x 15
glute bridge - 10
adduction/abduction - 10L/R
stick dislocates - 5, 5
OHS - stick x 10, 10

Notes:
-Did this to get the kinks out

1/17/08 PM Session
Run #1 - 15 minutes - 1.85 miles
foot mobility ~25m
Y's x 3
T's x 3
W's x 3
L's x 3
L's w/ external rotation x 3
scarecrows x 3

Tabata Squats - 16 all rounds
Tabata situps - 9, 6, 5, 5, 9, 8, 6, 6 - I screwed up the timing in the middle by working when I was supposed to be resting.
Tabata pushups - 10, 11, 10, 6, 10, 7, 6, 6 -I screwed up in the middle again!

Notes:
-James Evans program - Run #1 - I haven't run longer than 5 minutes since October, I did a lot better than I thought I would.
-Tabata's - Squats were good, everything else sucked due to my not paying attention to the different tones on the music. Pushups were on my knuckles, my wrist is still hurting me.

Allen Yeh
01-20-2008, 01:45 PM
January 20, 2008
Shoulder WUw/8#DB's
prone db restraction x3
Y's x 3
T's x 3
W's x 3
L's x 3
L's w/ external rotation x 3
scarecrows x 3
skiers x 3
rear flyes x 3
shoulder prehab circuit 3:
DB cuban press - 8 x 12
band external rotation x 12L/R
band pull apart x 12
band dislocate x 12
band press x 12

x band walk - 6L/R
ab wheel (on knees) - 10, 10
leg swings - 10
hand walk - 3
backward lunge - 6L/R
knee hug - 6L/R
thoracic mobility x 5
lateral squat x 5L/R
rotation squat x 5L/R

Swings - 2H x 24KG x 15(overhead), 1H x 24 KG x 15L/R
Figure 8 - 5L/R
Figure 8+uppercut - 8

snatch + 3 Sotts press + OHs + windmill - 12KG x 3L/R, 24KG x 1R+0L (Sotts press was too hard with left arm)

L/R Thruster + push ups - 24 KG x 1L/R+5, 3L/R+6

L/R Clean and Thruster + clapping push ups - 2L/R + 3

24KG KB snatch ladder - 1, 2, 3, 4 (no rest)

TGU - 24KG x 2L/R, 12 kg x L/R
1 leg RDL - 12 KG x 12L/R, 12KG x 12L/R

Notes:
-Completely random day, right wrist felt normal today.

Derek Simonds
01-20-2008, 04:10 PM
I've been off for almost a week. My wife has gotten a lot worse since Thursday. I don't really talk about this much but she has been dizzy to the point where she can only be standing up 5-10 minutes. The pain in her neck has increased to a 8. I've been working at home and working crazy hours so I'm home to help with the kids.

Right now we're unsure of what's going to happen or how things will turn out. I'm praying no fusion surgery but who knows.


Bro I had no idea that things were going bad for your wife. Me and my family will keep you guys in our prayers. Keep me posted as things progress.

Allen Yeh
01-21-2008, 04:00 AM
Bro I had no idea that things were going bad for your wife. Me and my family will keep you guys in our prayers. Keep me posted as things progress.

Thanks. They have at least agreed to see her when we are in NY next Fri-Mon for Hunters' consultation. The only thing is I think we know where they will point to as her solution and we both don't want that. It's very invasive, it's very recovery intensive and it's not even a proven solution.

Derek Simonds
01-21-2008, 04:23 AM
Thanks. They have at least agreed to see her when we are in NY next Fri-Mon for Hunters' consultation. The only thing is I think we know where they will point to as her solution and we both don't want that. It's very invasive, it's very recovery intensive and it's not even a proven solution.

Crap. That just doesn't seem to be to good. Like I said keep me posted.

Allen Yeh
01-22-2008, 12:46 PM
January 21, 2008

A lot of foam rolling, dynamic and passive stretching, rolling on tennis balls and lacrosse balls.

Wrist is hurting again today, I guess throwing pushups in yesterday was a mistake.

Allen Yeh
01-22-2008, 03:54 PM
January 22, 2008
1H KB swing - 12KG x 15L/R
Shoulder WUw/8#DB's
prone db restraction x3
Y's x 3
T's x 3
W's x 3
L's x 3
L's w/ external rotation x 3
scarecrows x 3
skiers x 3
rear flyes x 3

inverted hamstring (supported)- 6L/R
leg swings - 10
thoracic mobiliy - 5 all
ankle mobility - 3 x 5L/R
arm swings - 10 F/B
split squat x 5L/R
lateral squat x 5L/R
rotation squat x 5L/R

sotts press w/KB- 12KG x 6L/R, 12KG x 6L/R, 12KG x 6L/R, 12KG x 6L/R

10 minutes of 1H KB swings switching hands every 5 w/ 24KG:
Total 190 swings

windmill - 24KG x 6L/R
hollow rock - 15

Notes:
-DC shoulder warmup
-Mike Boyle mobility drills
-1H swings - 190 is not bad, I think my previous best was ~130? but then I wasn't pushing as hard as I was today

Swings - 2H x 24KG x 15(overhead), 1H x 24 KG x 15L/R
Figure 8 - 5L/R
Figure 8+uppercut - 8

snatch + 3 Sotts press + OHs + windmill - 12KG x 3L/R, 24KG x 1R+0L (Sotts press was too hard with left arm)

L/R Thruster + push ups - 24 KG x 1L/R+5, 3L/R+6

L/R Clean and Thruster + clapping push ups - 2L/R + 3

24KG KB snatch ladder - 1, 2, 3, 4 (no rest)

TGU - 24KG x 2L/R, 12 kg x L/R
1 leg RDL - 12 KG x 12L/R, 12KG x 12L/R

Notes:
-Completely random day, right wrist felt normal today.

Allen Yeh
01-24-2008, 09:54 AM
January 24, 2008
row 500m @5 - 1:49

DC Shoulder WU w/15#DB's
prone db restraction x3
Y's x 3
T's x 3
W's x 3
L's x 3
L's w/ external rotation x 3
scarecrows x 1 (HARD with 15#'s)
skiers x 3
posterior flyes x 3

ankle mobility - 5 x all
leg swings - 10L/R
backward lunge (moving) - 6L/R
lateral squat x 5L/R
rotational squat x 5L/R

shoulder prehab circuit 4:
prone db retraction - 25 x 15
prone Y's (underhand) - 8 x 15L/R
prone internal rotation - 8 x 12L/R

Zercher squat - 45 x 5, 95 x 4, 145 x 3, 145 x 6, 145 x 6, 145 x 6, 145 x 6, 145 x 6
Ring rows /w feet elevated - 3, 6, 6, 6, 6
(superset with full rest - 60 seconds)

glute ham raise - 11, 9, 11
ring pushup w/feet elevated - 11, 8, 7
(superset with full rest - 60 seconds)

1-leg squat w/ 5#db's - 5LR, 5L/R
chin-ups - 7, 7, 5(pinkies touching)
(superset with full rest - 60 seconds)

overhead barbell shrug - 135 x 12, 135 x 12
calf raise - 135 x 12, 135 x 12
(superset with no rest - 60 seconds)

band pressdowns - 12L/R
VMO band extension - 12L/R

Notes:
-Diesel Crew shoulder warmup and prehab program
-Mike Boyle and Mark Vestergen mobility/movement prep stuff
-Zercher squat - 145 is not a heavy weight for me in a squatting motion but holding it in that position felt heavy after the first set of 6 I wrapped a towel around the bar that helped the crook of my elbows a little bit but not much.
-ring rows - too easy should have upped reps
-GHR's - ouch
-Ring pushups - I haven't done these in a while
-1-legged squats - Stopped after the 2nd set my right knee wasn't feeling happy
-chin-ups- these felt awful today
-OH barbell shrug - Lots of weird noises when doing this
-Somehow in one of these exercises I've strained the left side of my neck...that will make the drive to NY tonight a lot of fun, great!!!

Allen Yeh
01-31-2008, 04:08 AM
January 31, 2008

Early AM:
foot mobility drills ~25m
arch rolling w/ lacrosse ball
wall slides - 8, 8, 8

Notes:
-Just to get the kinks out while I'm the only one in the office so far.
-Wall slides - holy crap I've been slacking on these and these cramped the heck out of my upper back.

Allen Yeh
02-05-2008, 08:35 AM
February 5, 2008
1/2 mile on treadmill@1% incline - 3:46
foot mobility ~25m
lunge moving with lateral flexion - 6L/R
inverted hamstring (backward) - 6L/R
hand walk - 4
pushups w/ feet on 24" box - nose to ground - 10, 10, 10
Burgener WU - 45 x 1

front squat - 45 x 5, 95 x 4, 135 x 3, 185 x 1, 210 x 2, 210 x 2, 210 x 2, 210 x 2, 210 x 2
(full rest - 2 minutes)

clean deadlift - 185 x 3, 215 x 3, 245 x 1, 265 x 1, 275 x 1
push press - 135 x 3, 135 x 3, 145 x 3, 145 x 3, 145 x 3
(superset with full rest - 60 seconds)

pullups - 8, 9, 4
glute ham raise - 14, 12, 8
(superset with full rest - 90 seconds)

glute ham situp - 12, 6, 2 (lower back = ouch)
kb cross chop - 6L/R, 6L/R
(superset with full rest - 30 seconds)

CA Metcon from 29JAN08
3 rounds for time of:
8 1-arm DB snatch - 20% BW - Used 35# (max db at this location)
5 ball slams - 15% BW - Used 20# Dynamax (heaviest medball availible)
Total time: 1:40

Notes:
-First real workout since the 24th, the hope is that I will be able to get into the gym 4 times per week on a consistent basis.
-1/2 mile - just a warmup while waiting for the Senior fitness class to let out so I can use the Oly stuff.
-pushups - I'll be incorporating different variations or ring dips
-CA WOD - 4FEB2008
-FS - up until 210 I cleaned the weight up but jammed my wrist pretty good on 185, I only realized after 3 sets I was doing 90% not 81%, so I just finished with 90%
-PP - I should have warmed up on these a little bit before tackling these, the last 3 sets felt much better than the first 2 sets
-pullups - wow my deadhang pullups have dropped by at least 3 if not more, it doesn't help that I'm 200#'s right now either.
-GHR- I'd like to do more of these since I suck at them
-Glute ham situp - I need to review the video because these were tweaking the heck out of my lower back.
-metcon - fun and short, didn't do the other half since I already did the cross chops with the situps.

Allen Yeh
02-06-2008, 08:51 AM
February 6, 2008
foot mobility ~25m
Shoulder WUw/8#DB's
prone db restraction x3
Y's x 3
T's x 3
W's x 3
L's x 3
L's w/ external rotation x 3
scarecrows x 3
skiers x 3
rear flyes x 3
x-band walk - 6L/R
Burgener WU - 45 x 1

snatch + overhead squat + mid-hang snatch - 45 x 2, 95 x 1, 95 x 1, 115 x 1, 115 x 1 (hit myself in the forehead, timing still a little off), 95 x 1, 95 x 1
(Full rest - 75 seconds)

Mid-hang clean + push press + jerk – 95 x 1R, 95 x 1L. 135 x 1L, 165 x 1R(slight pressout on jerk), 155 x 1R, 135 x 1
(full rest - 75 seconds)

warmed up with 1:45 run to track
400m repeats w/1:30 rest - 1:42, 1:46, 1:49, 1:49

Notes:
-Diesel Crew shoulder warmup
-CA WOD -
-First real workout since the 24th, the hope is that I will be able to get into the gym 4 times per week on a consistent basis.
-1/2 mile - just a warmup while waiting for the Senior fitness class to let out so I can use the Oly stuff.
-pushups - I'll be incorporating different variations or ring dips
-CA WOD - 5FEB2008
-Sn + OHS +MHSn - Oops! I only just realized as I'm typing that I was supposed to do power snatches, I remember being kind of confused since I thought a snatch + OHS was kind of redundant. (Note to self - Learn to read) My timing was all over the place today, haven't snatched in weeks, my wrist hurt at first but after a few it loosened up a little I need to reemmber to ice it when I get home tonight.
-MHCl + PP + jerk - My cleans were a bit off it feelt like I was jamming my wrist on the catch, and then my jerks were crappy
-400m repeats - subbed these in for the repeats, need to fit more running into my schedule, not bad overall

Allen Yeh
02-11-2008, 05:08 AM
February 8, 2008
Worked out with a college buddy who was in town
"Arms day"

Barbell curls - 45 x 10, 135 x 4, 135 x 4, 135 x 3, 135 x 3+95 x failure+75 + failure+45 x failure

close grip bench press - 135 x 10, 195 x 5, 195 x 5, 195 x 5 + drop to 145 drop to 95
standing DB curl - 40 x 5L/R, 40 x 4L/R, 35 x 6L/R
(superset)

Standing tricep extension - 65 x 12, 75 x 12
Incline DB curl - 35 x 9L/R, 25 x 7L/R

Notes:
-I can't remember the last time I did an all arms day and to top it off of course we did multiple drop sets. It's Monday as I write this up and I'm still having trouble straightening my arms and then curling my arms. The bodypart split stuff works for my friend he's probably 185 and 5% BF and squats and deads 100#'s+ my current PR's.

Allen Yeh
02-12-2008, 10:11 AM
February 12, 2008
row @ 5 - 500m 1:50.6
inverted hamstring - backward -6L/R
lunge w/ lateral flexion - 6L/R
hand walk - 5
leg swings - side to side - 10L/R
Burgener WU - 45 x 1
OHS - 45 x 8

Back squat - 45 x 5 95 x 4, 135 x 3, 185 x 2, 225 x 1, 245 x 2, 250 x 2, 250 x 2, 250 x 2, 250 x 2
pushup w/feet on big box - 15, 15, 15, 11, 6
(superset with full rest - 90 seconds)

snatch deadlift - 135 x 3, 185 x 1, 225 x 1, 245 x 1, 265 x 1(PR...kind of)
ring rows - 6 w/ feet on small box, 6 w/ feet on small box, 6 w/ feet on big box
(superset with full rest - 60 seconds)

push press - 45 x 5, 75 x 3, 105 x 2, 155 x 3+5 press outs, 155 x 3+5 press outs, 155 x 3+5 press outs, 155 x 3+5 press outs, 155 x 3+5 press outs
(full rest - 150 seconds)

glute ham raise - 8, 12, 1 w/band (NOT READY for a band!!)

pullup - 7, 4
TGU situp - 24KG x 4L/R, 16KG x 8L/R
(superset with full rest - 90 seconds)
(only 2 sets of each because I was kicked out of room for step class...boo)

Row@5 - 500m - 1:50.0
Run on treadmill@1% - 2on/1off, 1on/1off, 1on/1 off, 1on/ 2 off - total 10:00, 1.01 miles
off = 4 mph walk
on = 8.5 mph run

Notes:
-Arms are still somewhat sore from Friday.
-CA WOD 11FEB2008
-Back squat - These felt good considering I haven't back squatted anything in weeks.
-snatch deadlift - PR kind of only because I've never tried to go as heavy as possible with these.
-push press - same as last week, the last 3 sets felt much better than the first few.
-GHR - adding the light band was a mistake! Talk about super fast eccentric.
-pullups - only 2 sets but these felt weak!
-TGU situps - 24KG was too heavy, but 16KG was too light, form was crappier on the 24KG also

Allen Yeh
02-20-2008, 09:55 AM
February 20, 2008

Mini workout at home - Connor and me
A fun little workout at home using Connor ~35#'s and 2.5 years old as my weight. He was also my motivator "again! again!"

Just a bunch of stuff like this:
10 Connor swings
5 ab wheel rollouts
rinse and repeat

Connor thrusters
Connor curls
Connor loaded pushup's

I rested when he'd take turns rolling the ab wheel around the room and if I started slacking it was "again daddy again!" a lot of fun and I should workout with him more often. Watch out Derek Jr.!

Allen Yeh
02-21-2008, 01:07 PM
February 21, 2007
Velocity Diet Day 1
30 minute walk outside@~4MPH pace
foot mobility drills ~15m
lunge w/ lateral flexion - 6L/R
inverted hamstring backward - 6L/R
wall slides - 6, 6
leg swing - 10L/R(side to side), 10 L/R(front to back)
modified band pull aparts - 3, 3

shoulder prehab circuit 5:
EQI pushup - 60 seconds, 75 seconds
prone T's (underhand) - 8 x 15, 8 x 12
plate halos - 10CL/CCL, 12CL/CCL

Burgener WU - 45 x 1

power snatch + OHS + hang snatch + snatch - 95 x 1, 95 x 1, 95 x 1, 95 x 1, 95 x 1
(rest 60 seconds)

barbell row (normal,not yates style) - 135 x 10, 135 x 10
1-arm KB bench press - 24KG x 10L/R, 24 KG x 10 L/R
(superset with full rest - 45 seconds)

ring dips - 4, 5, 5, 3
chin-ups - 4, 5, 5, 3
(superset with full rest - 45-60 seconds)

DJ complex w/ 95#'s x 1
PS x 5 + OHS x 5 + BS x 5 + GM x 5 + behind neck jerk x 5 + barbell row x 5

Notes:
-Laurie and I have decided to do a modified Velocity Diet
-Another 30-day challenge we will be doing too alongside the 28-day Velocity Diet, heck I may even not have to do the 20-60 minute walks everyday now....
http://www.foxnews.com/story/0,2933,330756,00.html
-Random upper body workout with no real plan
-Barbell rows this style is so much harder than the Yates style barbell row
-1-arm bench press - I had forgotten how hard 1-arm benching is, oops!
-ring dips and chin-ups - pathetic!!!@!#!@#!@#!@
-DJ Complex - Freaking pathetically deconditioned!!@#!@# I was wasted after one run-through!@#@!#!@#!@#@!

Allen Yeh
02-23-2008, 07:19 AM
February 22, 2008
30 minute NEPA walk at the mall


Later:
30 minutes foam rolling - holy crap I have neglected my IT band, that F'ing HURTS.

Notes:
-I know what you are thinking, mall walking?? In my defenese there was an ice/snow storm in the area that night and the sidewalks were no walker friendly, tried to maintain a fast pace but pushing the stroller and not going so fast to leave Laurie behind.

Allen Yeh
02-26-2008, 04:22 AM
February 23, 2008
Missed

February 24, 2008
40 minute NEPA walk outside

Allen Yeh
02-26-2008, 09:44 AM
February 25, 2008
Velocity Diet Day 5
foot mobility drills ~15m
lunge w/ lateral flexion - 6L/R
inverted hamstring backward - 6L/R
wall slides - 6, 6
leg swing - 10L/R(side to side), 10 L/R(front to back)

shoulder prehab circuit 1:
db retraction - 25 x 15L/R
db protraction - 25 x 15L/R
prone capsule stretch - 10L/R

Burgener WU - 45 x 1

power snatch + OHS - 95 x 3, 95 x 3, 115 x 3, 115 x 3, 115 x 3. 115 x 3
wide grip pullup - 3, 3, 3, 3, 3, 3
ring dips - 3, 3, 3, 3, 3, 3
(superset with full rest - 30 seconds)

side plank - 45 seconds L/R, 60 seconds L/R

Later:
1 hour chasing after 2 year old on tricycle


Notes:
-DC Shoulder rehab routine
-Velocity Diet advanced workout - week 1 day 1
-pullups - No dip belt or weighted vest so I just did these with the widest grip to make 3 hard.
-power snatch + OHS - written as OHS only but I added the PS to work keep some snatch work in there.
-ring dips - not hard but not easy by the end either

Allen Yeh
02-26-2008, 09:45 AM
February 26, 2008
NEPA walk 30 minutes

Derek Simonds
02-26-2008, 11:48 AM
ring dips - not hard but not easy by the end either

It is just nutty to me that ring dips are as challenging as they are. I understand why and I guess that is why we should always include them. When I was pure crossfit and did the same warmup every day I had got to the point where I could snap off 15'ish ring dips. I did them the other day in sets of 5 and didn't think I was going to be able to finish 4 sets. Ridiculous.

Kevin Perry
02-26-2008, 11:54 AM
My first time doing ring dips was a couple weeks ago and I've been crossfitting for well over 2 years and it was by no means easy at all.

It's just amazing how some training equipment we look at and think, "man thats nothing I can knock at 10 or 15 reps easy" and when we actually try they are some of the most challenging things we've been exposed to.

Allen Yeh
02-29-2008, 04:29 AM
February 27-28th 2008

The last few days it's been in the 20-30 in DC so Laurie and I have both kind of fell of the NEPA walks. I think today we might hit the mall to get the walk in. This weekend it's suppose to get back into the 50's I think/hope.

Allen Yeh
02-29-2008, 04:34 AM
February 28, 2008

8 rounds of:
10 Pushups w/ feet elevated on pushup bars
10 2H KB swings -24KG

KB row - 24KG x 10L/R, 24 KG x 10L/R
KB Goblet squat - 24KG x 10, 24KG x 10
(superset with no rest)

KB snatch - 24KG x 1L/R, 2L/R (shoulder clicking)

stick dislocates - 10, 10
stick OHS- 10, 10


Notes:
-A short at home workout
-Wasn't planning on 8 rounds just kind of happened, no timing, rested enough between rounds to write 10 down between exercsises
-Goblet squats - wow these felt off, that's not a good sign.
-KB snatch - I was planning on doing a few ladders but that weird shoulder clicking thing is back (AGAIN) I noticed the last month or so my posture has gone to crap so I threw in the dislocates and the OHS's at the end.

Allen Yeh
02-29-2008, 11:16 AM
February 29, 2008
Velocity Diet Day 9
foot mobility drills ~15m
shoulder prehab circuit 2:
db cuban press retraction - 15 x 12, 15 x 12
band external rotation - 12, 12
band pullaparts - 12, 12
band dislocates - 6, 6
band press - 12, 12

lunge w/ lateral flexion - 6L/R
inverted hamstring backward - 6L/R
cossack - 6L/R

Burgener WU - 45 x 1
skin the cat x 3

3 position clean (top to bottom) - 45 x 2, 95 x 1

Circuit A:
power clean - 95 x 4, 145 x 6, 165 x 4, 145 x 6, 145 x 6
clap pushup - 6, 6, 6, 6
kipping chin-up - 6, 6, 6, 6
(superset with full rest - 40 seconds)

Circuit B:
standing DB lateral raise - 30 x 6, 25 x 6, 25 x 6, 25 x 6
barbell row - 145 x 6, 145 x 6, 145 x 6, 145 x 6
glute-ham situp - 6, 6, 6, 6
reverse lunge + hammer curl - 30 x 3L/R, 35 x 3L/R, 30 x 3L/R, 35 x 3L/R
(superset with full rest - 40 seconds)

db shoulder press + Neider press - 15 x 5(1+1), 20 x 5(1+1), 20 x 5(1+1)

KB snatches - 16 KG x 10L/R (weird pain in my back using my left arm, like lower cervical upper thoracic area on left side)

plank - 45 seconds, 20 seconds

Notes:
-DC Shoulder rehab routine
-Velocity Diet advanced workout - week 1 day 3
-power cleans - BLAH is all I have to say, sloppy as heck! On the 3rd set on the 6th rep I slammed myself in my neck, that was great.
-Circuit A - other than crappy power cleans, the rest of it was great
-Circuit B - fine no problems
-shoulder press + Neider Press - Just threw these in here to try them out, tougher than they looked for sure
-KB snatch - Weird pain??? It was a light load since I was just trying to work technique but after 5 reps or so on my left arm I was getting this weird shooting pain what felt like the left side of the upper thoracic spine???? I need to keep and eye on this for sure.
-planks - supposed to be 2 sets of 90 seconds but my abs were shredded

Allen Yeh
03-05-2008, 03:31 AM
March 3, 2008
Velocity Diet Day 12
2H swings - 24KG x 15, 24KGx 15
mountain climbers x 6 (4 count)
burpee x 10
ankle mobility drills 3 x 5all
leg swing - 10L/R(side to side), 10 L/R(front to back)
drop lunge - 6L/R
knee hug - 6L/R
shoulder prehab circuit 3:
pullup retraction - 12, 12
barbell overhead shrug up - 135 x 12, 135 x 12
pushup plus - 12, 8
posterior capsule stretch - 10, 10

Burgener WU - 45 x 1
wide grip pullup - 3, 3, 3, 3, 3, 3, 3
power snatch + OHS - 45 x 1, 95 x 1, 115 x 3, 115 x 3, 115 x 3, 135 x 3, 115 x 3, 115 x 3, 115 x 3
ring dips - 3, 3, 3, 3, 3, 3, 3
(superset with full rest - 30 seconds)

side plank - 70 seconds L/R, 70 seconds L/R

Later:
1 hour NEPA Walk

Notes:
-DC Shoulder rehab routine
-Velocity Diet advanced workout - week 2 day 1 - Add another set to each exercise this week
-pullups - No dip belt or weighted vest so I just did these with the widest grip to make 3 hard.
-power snatch + OHS - written as OHS only but I added the PS to work keep some snatch work in there. This was a lot harder this week than last week.
-ring dips - not hard but not easy by the end either
-side plank - A lot easier this week than last week, added 10 seconds to each set this week for 2 sets of 70.

Allen Yeh
03-06-2008, 06:37 AM
March 5, 2008
Velocity Diet Day 14
2H swings - 24KG x 15
mountain climbers x 10 (4 count)
burpee x 10
pushup plus - 15
jumping jacks - 10 (4 count)

Circuit A:
shoulder press + lunge - 24 KG KB x 5L/R, 15# DB's x 5L/R, 15# DB's x 5L/R, 15# DB's x 5L/R
KB clean - 24 KG x 5L/R, 24 KG x 5L/R, 24 KG x 5L/R, 24 KG x 5L/R
1 arm KB row - 24 KG x 5L/R, 24 KG x 5L/R, 24 KG x 5L/R, 24 KG x 5L/R
(superset with full rest - 30 seconds)

Circuit B:
close grip pushup on bars with feet elevated - 5, 5, 5, 5
kb curl - 12KG x 5L/R, 12KG x 5L/R, 12KG x 5L/R, 12KG x 5L/R
goblet squat - 24KG x 5, 24KG x 5, 24KG x 5, 24KG x 5
(superset with no rest - 30 seconds)

plank - 60 seconds, 70 seconds

Later:
1 hour chasing a 2 year old around the playground

Notes:
-Workout at home today so limited equipment
-DC Shoulder rehab routine
-Velocity Diet advanced workout - week 2 day 2 - Add another rep to each exercise
-Circuit A - overall nothing too hard
-shoulder press w/ lunge - Tried using a single KB for the first set it was super awkward, and the largest DB's we have at home are 15's, the 15's were way too easy, d'oh.
-kb cleans - Supposed to be DB hang cleans, did these unilaterally with 1 24KG KB.
-1 arm KB row - Slowed my tempo down to make these harder
-Circuit B - way too easy so I just did no rest
-CG pushup - supposed to be close grip bench press and nothing even close
-kb curl - supposed to be barbell curls and did these as "leverage curls" which made it more challenging but nothing compared
-goblet squat - once again not a good sub for front squats
-plank - A lot easier this week than last week but I'm still not able to hit even the minimum goals they ask for which was supposed to be 90 seconds last week and 100 seconds this week.

Allen Yeh
03-07-2008, 04:22 AM
March 6, 2008
Velocity Diet Day 15

NEPA walk - 45 minutes

Allen Yeh
03-10-2008, 05:20 AM
March 7, 2008
Velocity Diet Day 16
foot mobility drills ~25m
2H swings - 24KG x 20
burpees - 5

shoulder prehab circuit 4:
incline DB retraction - 30 x 12
prone Y - 10 x 12
prone internal rotation - 10 x 12

leg swing - 10L/R(side to side), 10 L/R(front to back)
inverted hamstring backward - 6L/R

Burgener WU - 45 x 1

Circuit A:
power clean - 45 x 4, 95 x 3, 145 x 2, 145 x 6, 165 x 6, 145 x 6, 145 x 6
clap pushup - 6, 6, 6, 6
kipping chin-up - 6, 6, 6, 6
(superset with full rest - 35 seconds)

Circuit B:
standing DB lateral raise - 30 x 6, 25 x 6, 25 x 6, 25 x 6
barbell row - 95 x 6, 95 x 6, 95 x 6, 95 x 6
glute-ham situp - 6, 6, 6, 6
reverse lunge + hammer curl - 35 x 3L/R, 35 x 3L/R, 35 x 3L/R, 35 x 3L/R
(superset with full rest - 35 seconds)

8 Great Post Stretch Moves (forgot how to do the 90 degree) -20 seconds each move/side

Notes:
-DC Shoulder rehab routine
-Velocity Diet advanced workout - week 2 day 3 - decrease rest by 5 seconds for each exercise so per circuit you get 15 seconds less rest
-power cleans - BLAH is all I have to say, still sloppy as heck but better than last week. I'll post a question about racking for higher rep power cleans.
-Circuit A - other than crappy power cleans, the rest of it was great, only felt the less rest on the power cleans.
-Circuit B - fine no problems
-barbell row - I decreased my ego some to try and do the rows correctly and less Dorian Yates style.
-8 Great Post Stretch Moves - Coach Rutherfords article in the latest PM, I often neglect postworkout stretching.

Allen Yeh
03-10-2008, 05:26 AM
March 8, 2008
Velocity Diet Day 16

APFT - Record
pushups - 65
situps - 59
2 mile run - 17:00

87 points for pushups
75 points for situps
60 points for the run
A crappy total of 225 points.

Notes:
-pushups - I've been doing more pushups lately but 65 wasn't great for me but I'd like to get at least 68 next time.
-situps - always been a weak event I'm happy with 59 for not really focusing on these at all, ever.
-2 mile run - HORRIBLE, I was shooting for 15:30 but I fell off that pace on the 3rd lap and couldn't seem to make up my time, the freaking rain sucked, at times you couldn't even see. I know I can do better and I had thought I was at a point where I could maintain 15:30-16:00 without too much running, I am so wrong. I need to hit the track/road at least twice a week from here on out to get my time up to my personal standards for the APFT in the end of April.

Allen Yeh
03-11-2008, 04:44 AM
March 10, 2008
Supposed to be Day 1 week 3 of the V-diet workout but it ended up being nap time. Felt really off today, my eyes felt like they were swollen shut most of the day and then I started breaking out in cold sweats. I went home and passed out for 3 hours and felt a lot better. Weird note on a dream I had, I dreamt I had blacked out and was trying to scream out but I couldn't, then I realized I was asleep so I tried to wake up but I couldn't and was trying to scream inside my own head. Finally I was able to wake up but this was actually kind of frightening.

Allen Yeh
03-11-2008, 10:15 AM
March 11, 2008
NEPA Walk - 40 minutes

Derek Simonds
03-11-2008, 12:07 PM
Finally I was able to wake up but this was actually kind of frightening.

Well that isn't necessarily a good thing. Are you fighting something?

Allen Yeh
03-12-2008, 04:41 AM
Well that isn't necessarily a good thing. Are you fighting something?

I think so, last week just about everyone in the family had gotten sick, Connor is still kind of sick as he is able to keep food down but isn't eating as much as he used to and still complains of belly pains. Laurie was out all Wednesday with a fever and Chase was sick the week before. I think the combination of running in the cold + run for my PT test and lack of sleep help whatever infection they had get a better foothold.

Allen Yeh
03-13-2008, 06:28 AM
March 12, 2008
Velocity Diet Day 22
lying MB throws - 7KG x 7
DC shoulder warmup - 8 x 3 all exercises
jump rope - 1 minute
ring stuff - 5 minutes
Burgener WU - 45 x 1

muscle snatch + tall snatch - 45 x 2
power snatch + OHS - 45 x 3, 95 x 3, 95 x 3 (weird pain in my left forearm in overhead position)

chin-up - 3, 3, 3, 3, 3, 3, 3, 3
GHR - 15 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, no weight x 3
ring dips - 3, 3, 3, 3, 3, 3, 3
(superset with full rest - 30 seconds)

side plank - 80 seconds L/R, 80 seconds L/R

shoulder prehab circuit 5:
EQI pushup - 60 seconds (blocks not high enough, by the end I was almost laying on the ground)
prone T's - 8 x 12
plate halos - 15 x 10 CL/CCL

8 Great Post Stretch Moves - 25 seconds each move/side

Later:
1 hour NEPA Walk/run with stroller

Notes:
-DC Shoulder rehab routine
-Velocity Diet advanced workout - week 3 day 1 - Add another set to each exercise this week, for a total of 8 sets this week
-chinups - I must have tweaked my forearm/elbow messing around on the rings, pullups hurt, chins didn't.
-power snatch + OHS - Warmup sets hurt my left arm, so I subbed in weighted GHR's
-ring dips - not hard but not easy by the end either
-side plank - 80 seconds is a lot of seconds
-NEPA walk/run - wow I'm frigging aerobically challenged just sprinting for a bit with the stroller was winding the heck out of me.

Derek Simonds
03-13-2008, 01:28 PM
I have been meaning to ask what in the world is a NEPA walk?

Allen Yeh
03-13-2008, 01:39 PM
It's a Chris Shugartism

Here are your NEPA guidelines:


The NEPA Walk

It's as simple as this: Go for a walk every day.

The idea here is to drain off a few calories to speed the fat loss process without impairing recovery and without taking any energy away from the weight training workouts. A good walk will actually speed up the recovery process and has been called the simplest form of GPP or General Physical Preparedness.

The key here is to make the decision to walk everyday, rain or shine, busy or not.

Guidelines

1. The average person walks between 3 and 3.5 MPH. (Men walk about .5 miles per hour faster than women.) For your NEPA walk, shoot for around 4 MPH. If you're walking outside and not on a treadmill that shows you the speed, simply aim to walk faster than your normal pace. This isn't "speed walking," just walking faster than normal.

2. You can choose to walk for a certain distance or for a certain amount of time. Depending on your fitness level and the time you have, you can shoot for 30 to 60 minutes of fast walking or two to four miles. At 4 MPH, you can walk one mile in 15 minutes.

3. You may walk outside or inside on a treadmill. Walking on a treadmill actually burns a few less calories than walking outside, but this isn't a big deal. Simply incline the treadmill slightly and the calorie-burning will be increased as the posterior chain muscles are called into play.

(Do NOT hang on to the railings if using a treadmill! This cuts back on calories burned.)

4. While you can take your walk any time of the day -- morning, at lunch, or in the evening -- many experts believe that walking in the morning before you eat leads to faster fat loss. While I'd never suggest performing strenuous cardio in this fasted state (which could lead to muscle loss), a brisk walk is fine. Still, it's no big deal: get your walk in whenever you can, just never miss a day!

Warning: You will not "make the diet faster" by going for long runs or doing sprints. You will impede recovery, have less energy, and possibly cause your body to catabolize lean muscle tissue, which will in turn wreck your metabolism.

The diet itself does most of the fat burning here and the weight training builds and/or helps you retain the metabolism-boosting muscle. Traditional cardio and aerobics just aren't necessary while on the V-Diet, and may even be counterproductive.


Daily NEPA Boosts: Seek Movement

Along with your daily NEPA walk, I want you to "seek movement." In other words, try to increase your natural NEPA. How?

* Park farther away from stores or your place of work than you have to. Get a little extra walking in.

* Take the stairs. If you have to take an escalator, walk it, don't just ride it.

* Carry your luggage; don't roll it.

Sounds simple, but these small daily actions can lead to additional fat loss, long term weight loss maintenance, and improved health. Make them a lifetime habit and your lifetime will be long and lean.

Allen Yeh
03-13-2008, 01:41 PM
March 13, 2008
Working out is not looking like a possibility right now, I don't think my body was over whatever was going on from Monday and I'm feeling terrible again. I tried a few KB swings earlier and that exhausted me. Now I'm trying to fight the urge for some hot chicken noodle soup.

Derek Simonds
03-14-2008, 04:21 AM
You Can Do It!

Dude you are 22 days in, only a few more and you can start to think about chicken noodle soup.

I understand the NEPA thing now. I like the concept a lot. When I travel I will take the stairs or walk from terminal to terminal instead of taking the train just for that reason.

Allen Yeh
03-18-2008, 02:59 AM
March 17, 2008
Tabata squats - 21, 19, 19, 18, 17, 17, 17, 16
1 min rest
Tabata pushups - 20 (almost met pukie)

Notes:
-Quick workout after dinner, maybe not long enough after dinner, the squats felt fine but as soon as I started pushing my stomach was pissed!
-Tabata squats - I'm happy with my score, I haven't done these in a long time, and I was forcing myself NOT to pace in order to get a higher score, I was thinking about the comment someone made about Tabata's and how it should be an all out effort, not pacing to get a better score, otherwise it's not a Tabata.

Derek Simonds
03-18-2008, 03:50 AM
I have never scored that high on squats or push ups. Nice one. I planned on doing them this week. We will see how Thursday goes. I added in the Rutman Mile as a 12 week challenge with a guy I work with so I don't know if I will do the tabata's on top of that.

Allen Yeh
03-19-2008, 03:14 AM
I have never scored that high on squats or push ups. Nice one. I planned on doing them this week. We will see how Thursday goes. I added in the Rutman Mile as a 12 week challenge with a guy I work with so I don't know if I will do the tabata's on top of that.

I'm paying for it today, sheesh. You definitely can't go from weighted squats with no reps higher than 5 for months on end and then not pay for it. Man.

Allen Yeh
03-19-2008, 04:04 AM
March 18, 2008
Velocity Diet Day 28
lunge w/lateral flexion - 6L/R
inverted hamstring -6L/R
handwalk - 6
t-pushup - 6L/R
ankle mobility drills 3 x 5all
leg swing - 10L/R(side to side)
knee hug - 6L/R
pushup plus - 10

deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3, 245 x 3
db curl against rack - 20 x 5, 35 x 3, 40 x 1, 40 x 3, 40 x 3, 40 x 3, 40 x 3, 40 x 3, 40 x 3, 40 x 3, 40 x 3
(superset with full rest - 60 seconds)

Romanian deadlift - 135 x 3, 155 x 3, 155 x 3, 155 x 3, 155 x 3, 155 x 3, 155 x 3, 155 x 3
chest-up (chinup touching chest to bar)- 3, 3, 3, 3, 3, 3, 3, 3
(superset with full rest - 60 seconds)

face pull - 60 x 10, 80 x 10, 80 x 10
serratus crunch - 15 x 10, 25 x 10, 25 x 10
(superset with full rest - 30 seconds)

8 Great Post Stretch Moves - 25 seconds each move/side

Notes:
-Pulled a workout from the archives - heavy pull day
-deadlifts - Tried to keep my neck neutral while pulling as indicated from Eric Cressey's article about not hyperextending your neck whild deadlifting. It felt harder than it should have, I've completely neglected my deadlift since starting Oly.
-DB rack curl - Neh, 40 pounds wasn't too hard but the last set was rough
-chest-up - I saw something in the Cressey article the other day about cervical hyperextension and how he was hitting the bar with his chest rather than reaching with the chin, felt different, no weight added. Could have added 10+.
-RDL - Missed my focus on a few of these, tried to keep pushing my hips back but on a couple of sets i forgot and was back to lowering the bar. FOCUS.

Allen Yeh
03-19-2008, 06:59 AM
I forgot to add that I was supposed to do weighted pullups but subbed chins because that weird pain on the inside of my foream by the elbow. I'm going to try icing it and some tennis ball treatment hoping that will help.

Allen Yeh
03-26-2008, 03:46 AM
March 24, 2008
Foot mobility ~25m
row 500m@5 - 1:57.4
lunge w/lateral flexion - 6L/R
inverted hamstring - 6L/R
Burgerner wu - 45 x 1

barbell complex w/ bar:
hang power shrug x 8
hang power clean x 8
push press x 8
front squat x 8
bent over row x 8
romanian deadlift x 8

power clean - 45 x 3, 95 x 1, 135 x 1, 135 x 5, 155 x 5, 155 x 5, 135 x 5
(rest 90 seconds)

back squat - 1235 x 10, 155 x 10, 175 x 10, 185 x 10(hard)
one arm bench - 35 x 10L/R, 45KB x 10L/R, 35 x 10L/R, 35 x 10L/R
(superset with full rest- 60 seconds)

plate raise + truck driver - 10 x 10, 15 x 10, 15 x 10, 15 x 10
seated Russian twist - 3KG MB x 10L/R, 7KG MB x 10L/R, 7KG MB x 10L/R, 7KG MB x 10L/R
4 point plank - 51sec, 45 sec, 30, 30
(superset with no rest - 30 seconds)

Notes:
-Power Training - 3 day push/pull hypertrophy program - Push Day A1
-barbell complex - easy but left elbow is still bothering me
-power cleans - These felt ok even at 155 but I caught myself landing wide a few times so I lowered the weight
-back squat - I think I started too conservatively on these but I kept thinking about Derek's first day and his inability to walk up the stairs. 185 was tough for 10 and shows how weak I've gotten.
-one arm bench - Heaviest DB in this area is 35 but the 45# KB was too awkward in a bad way so I just stuck with 35 and squeezing hard at the top
-plate raise + truck driver - My shoulders didn't feel up to heavy pressing today so I chose this exercise and was short on time so I trisetted the core stuff with this together.

-

Derek Simonds
03-26-2008, 04:16 AM
I noticed that there was no hip dominant exercise today, does it rotate in and out?

Everything looked good on the weights. Funny how that works with figuring out where to start. I definitely erred on the conservative side after that first case of DOMS.

Allen Yeh
03-26-2008, 04:32 AM
I noticed that there was no hip dominant exercise today, does it rotate in and out?

Everything looked good on the weights. Funny how that works with figuring out where to start. I definitely erred on the conservative side after that first case of DOMS.


For the push/pull split you do knee dominant on push days and hip dominant on pull days. It also switches between unilateral and bilateral. On page 28 is the setup for the push pull split.

It sucks that the Oly stuff is in a different building than most of the other equipment. Right now I'm basing my exercise selctions based upon which facility I'll be training at. So today I'll be back in the regular gym so I will take full advantage of the cable stuff and heavier DB's.

Allen Yeh
03-26-2008, 05:29 PM
March 26, 2008

45 minute walk/run with Connor in stroller and Hunter in tow

some 30 yard shuttle runs, not timed, not fast either.

Notes:
Supposed to be a Pull day but since I'm an idiot and decided it'd be a good idea to hit my co-workers car in the parking lot today, that cut my gym time out.

Derek Simonds
03-27-2008, 03:57 AM
Hopefully not too big of a deal. Nothing sucks worse than a parking lot bang up. You just can't get around the feeling of stupidity.

I got rid of my truck a couple of weeks ago and got a car. Man I am having a hell of a time adjusting to it. I have almost cracked it up a couple of times on the highway already.

Allen Yeh
03-27-2008, 07:27 AM
Hopefully not too big of a deal. Nothing sucks worse than a parking lot bang up. You just can't get around the feeling of stupidity.

I got rid of my truck a couple of weeks ago and got a car. Man I am having a hell of a time adjusting to it. I have almost cracked it up a couple of times on the highway already.

Some of the paint was rubbed off the wheel rim of my van and a little dent. My co-workers car is a little worse with a larger dent in her rear quarterpanel and some paint stuff.

Nothing really hurt other than my pride I guess. D'oh!

Allen Yeh
03-27-2008, 09:57 AM
March 27, 2008
15 seconds of - high knees, jumping jacks, skips, side to side hop, pushups, crunches, mountain climbers and squat thrusts
lunge w/lateral flexion - 4L/R
inverted hamstring - 8L/R
leg swing - 10 side to side L/R
DC shoulder prehab circuit 2:
db cuban press retraction - 15 x 12
band external rotation - 12
band pullaparts - 12
band dislocates - 12
band press - 10

DB complex w/ 15#DB's x 5 reps each exercise
hang high pull + hang snatch + squat press + bent-over alternating row + pushup + core row (renengade row)

KB snatch - 24KG x 5L/R, 24KG x 5L/R (terminated after this set, really aggravating my left elbow!@#!@#!@#!)
(full rest - 90 seconds)
squat jumps - 15# DB's x 5, x 5
(full rest - 90 seconds)

1 leg RDL - 12 KG KB x 10L/R, 12 KG KB x 10L/R, 12 KG KB x 10L/R, 12 KG KB x 10L/R
windshield wipers (legs@90 degrees, trying to keep knees together) - 10L/R, 10L/R, 10L/R, 10L/R
(superset with full rest - 60 seconds)

bowflex cable row - standing 100 x 10, seated 100 x 10, 160 x 10, 180 x 10
4 point supine bridge - 30 sec, 30 sec, 30 sec, 30 sec
(superset with full rest - 30 seconds)

bowflex cable pulldown w/ handles - 180 x 10, 180 x 10, 180 x 10, 180 x 10
hammer curl - 15 x 10, 15 x 10, 15 x 10, 15 x 10
(superset with full rest - 30 seconds)

Notes:
-At home workout today, limited equipment, brushed off the bowflex and put it to some use at least.
-Power Training - 3 day push/pull hypertrophy program - Pull Day B1
-15 sec warmup - Got this idea from the March 2008 Men's Health, pretty good warmup in only 2 minutes, a keeper
-dumbell complex - easy
-KB snatch - The first set irritated my arm a little and the 2nd set was it for me, subbed squat jumps for the last 2 explosive exercise sets
-1-leg RDL - Left leg feels waaay more stable than my right.
-windshield wipers - BAH, I was having a hard time keeping my knees together, something I had never thought to do in the past but this time it is stated explicitly in the exercise description.
-bowflex cable row - 1st set was standing but the last 3 sets were all seated, the bowflex actually started sliding towards me on the set so for the seated I anchored my feet against the bowflex. Easy
-4 point supine bridge - NOT easy
-bowflex cable pulldown - Did this with handles as opposed to a bar to satsify the unilateral vertical pull exercise, bothered my elbow a little so I get supintating and prontating my grip to find something that was less bothersome.
-hammer curl - just threw these in there for lack of any more exercises to superset with.

Allen Yeh
03-28-2008, 06:56 AM
Goals until Memorial Day 2008:
1. Get down to sub 10% bodyfat
2. Power Training Push/pull hypertrophy programs 3x a week
3. 15:00 2 mile - Running 2-3x a week - At least one day of intervals and one day of steady.
4. 1-2 Metcon's a week not counting the interval running days.

Overall goals - Bodyfat reduction, everything else is just to help with that.

Goals by end of 2008:
1. 300 Front squat, my previous best was 265 and that was a year+ ago
2. 1.5xBW Clean and Jerk - Which would be around 270#'s, my previous best was 245 earlier in 2008. Jerks are my weakness and need to be addressed.
3. 1xBW Snatch - Which would be around 180, my previous best was 165 for a power snatch, earlier this year.
4. OHS BW for Reps - I'm currently able to do BW up to a triple, but I'd like to hit that 15 reps goal, this might be a little insane.
5. Pullups - 15 dead hangs, Current best is maybe 12, so 15 isn't that far a stretch but I'd like it to be 15 maintainable, not 15 once and then back to 12 again.
6. 14:30 2-mile - I know this isn't all that fast but for me this would be hard pressed. I want to be able to maintain a 2 mile time without running 5 times a week.

I didn't add a deadlift goal because I know heavy deadlifting just kills me and I'd really like to focus on the Olympic lifts right now. I know I've gotten to 400, 500 would be cool to say I did it but right now not caring so much.

Dave Van Skike
03-28-2008, 09:03 AM
Nice.

Derek Simonds
03-28-2008, 09:52 AM
Dam Bro we are all goaled up now! I wish I lived near you so we could train the runs together. It really makes all the difference in the world when you are working on pacing to run with someone else.

I try to run with my sister but she is turning into a freaking rocket ship. She ran a 51:20 6 mile last week. I love running the shorter distances with her, but that longer stuff sucks.

Allen Yeh
03-29-2008, 07:40 PM
Dam Bro we are all goaled up now! I wish I lived near you so we could train the runs together. It really makes all the difference in the world when you are working on pacing to run with someone else.

I try to run with my sister but she is turning into a freaking rocket ship. She ran a 51:20 6 mile last week. I love running the shorter distances with her, but that longer stuff sucks.

I wish you lived near me so I could come by and take advantage of your sweet home setup, so we're even! Any big need for electrical/system/test engineers there? Heh.

Yeah running alone...eh..not so much.

Allen Yeh
03-29-2008, 07:54 PM
March 29, 2008
foam roll - upper back and legs
15 seconds of - high knees, jumping jacks, skips, side to side hop, pushups, crunches, mountain climbers and squat thrusts
drop lunge - 6L/R
lateral lunge - 6L/R
inverted hamstring - 8L/R

DB complex w/ 15#DB's x 5 reps each exercise
hang high pull + hang snatch + squat press + bent-over alternating row + pushup + core row (renengade row)

KB power bomb swing - 24 KG x 5, 24 KG x 5, 24 KG x 5, 24 KG x 5
KB cross chops - 12 KG x 10L/R, 12 KG x 10L/R, 12 KG x 10L/R, 12 KG x 10L/R
(superset with full rest - 45 seconds)

Bulgarian split squat + DB shoulder press w/Neutral Grip - 15 x 10L/R, 15 x 10L/R, 15 x 10L/R
(full rest - 60 seconds)

plyometric pushup - touching chest x 10, touching ears x 10, touching hips x 0, touching chest x 10
connor loaded pushup x 10
(full rest - 60 seconds)

Ab wheel - 5, 5, 5

Notes:
-At home workout today, limited equipment
-Power Training - 3 day push/pull hypertrophy program - Push Day A2
-15 sec warmup - Got this idea from the March 2008 Men's Health, pretty good warmup in only 2 minutes, a keeper
-dumbell complex - easy
-KB power bomb swing - I know this isn't on the list of explosives but other than snatches and squat jumps I wasn't sure what else I could do that didn't involve a barbell and recalled this exercise from Kettlebell athletics with a hard downward swing.
-KB cross chops - Not on the exercise list either but figured it'd be a good rotational movement
-BSS+shoulder press - eh didn't care for this combo exercise, if I wasn't constrained by time I would have preferred to do these seperately
-plyometric pushup - Tried some variations suggested in the book, touching the chest was easy, touching the ears resulted in some ringing ears as I'd slap myself instead of just touching but still easy, touching the hips was a disaster and I fell on my chest.
-Connor loaded pushup - About 35#'s on my shoulders made 10 tough.

Derek Simonds
03-30-2008, 04:59 AM
There is a pretty big need for your kind of work in Central FL. There is quite a few big defense contractors. My mom is an EE, my dad is a ME and my middle sister is a materials engineer and all have worked in the defense complex somewhere around here.

Connor looked good.

Allen Yeh
03-31-2008, 02:55 AM
There is a pretty big need for your kind of work in Central FL. There is quite a few big defense contractors. My mom is an EE, my dad is a ME and my middle sister is a materials engineer and all have worked in the defense complex somewhere around here.

Connor looked good.

Hm. I can imagine the conversation with my wife now...

"So I have an interview in Central Florida with a few companies..."

"Doesn't Derek from the PM forum live there?"

"Oh you know what honey I didn't even think of that....."

Derek Simonds
03-31-2008, 04:34 AM
I ran into an old friend last Wednesday who used to live in Deland and moved away. A couple of years ago her husband said why don't we move to Deland, she said they had the house listed and sold before here husband could change his mind. Same thing happened with my wife. We were up north and she said lets move back to Deland, we were gone within a couple of months.

The first step is always scary, but momentum builds fast.

Don't forget Leo is here also.

Allen Yeh
04-01-2008, 10:55 AM
March 31, 2008
Burgerner wu - 45 x 1
barbell complex w/ bar:
hang power shrug x 8
hang power clean x 8
push press x 8
front squat x 8
bent over row x 8
romanian deadlift x 8

over/under hurdle -lateral and forward/backward

clean pull - 45 x 5, 95 x 4, 145 x 3, 195 x 2, 195 x 5, 195 x 5, 195 x 5, 195 x 5
band curls - 10, 10, 10, 10
(superset with full rest - 45 seconds)

zercher good mornings - 45 x 10, 65 x 10, 85 x 10, 85 x 10
4 point bridge - 30 sec, 30 sec, 30 sec, 30 sec
(superset with full rest - 30 seconds)

chins - 10(chest touching), 2(chest touching)+5(with band), assist machine 90 x 7, assist machine x 130 x 10
(straight set with full rest - 60 seconds)

2 point DB row - 35 x 10L/R, 35 x 10L/R
Cable rotation - red woody band x 10, x 10

Notes:
-Very time crunched workout today didn't have time to get a full warmup or even finish my last 2 sets

Notes:
-Power Training - 3 day push/pull hypertrophy program - Pull Day B2
-Burgener warmup - my left elbow got irritated with just something as simple as this, this elbow thing is really starting to piss me off.
-barbell complex - easy but left elbow is still bothering me on the push presses
-Hurdle - tried this from the Power training book, not as simple as I thought, I might keep this for in the gym days.
-clean pulls - chose a movement that wouldn't irritate my arm, these felt pretty good, I could go up some, my traps are feeling it today though, concentrated on good starting position and not bending my arms
-band curls - started with dumbbell curls but those hurt my elbow some so I just did some band curls
-zercher GM - this was harder than it looked, 85 was tough to finish 10 reps, a keeper exercise for sure
-chinups - deadhang - WOW how much do I suck! After the first set of 10 I was WASTED, 60 seconds is not enough recovery for me on chins, in the past when doing 10+ reps I'd always taken 2+ minutes of rest, the 4th set with 130#assistance was hard
-2 point row - the hard part was keeping my torso down, the weight could move up some
-cable rotation - using a band for these is completely different than using a cable machine, good stuff.

Allen Yeh
04-01-2008, 01:49 PM
April 1. 2008
run - 2 miles - 16:04
walk - 0.5 miles - 8:50

foam roll - upper back -90 seconds
foam roll - lats - 45 seconds L/R
tennis ball on wall for traps - 45 seconds L/R x 2 - OUCH
EQI pushup - 70 seconds - used parallettes, arms started to go numb
lacrosse ball - feet - 60 seconds L/R
lacrosse ball - calves - 45 seconds L/R

Notes:
-Not a bad run, so I need to cut a minute in 2 months, at least it's better than my last 2 mile run at 17:00
-SMR - I've been neglecting the foam roller and other implements of pain recently, partially because I watch next to no TV anymore so I just never think about it. Previously I was getting a lot of SMR done during TV/movie time.
-Traps - OUCH this FREAKING HURT and they still need more work

Allen Yeh
04-01-2008, 01:55 PM
The problem:
According to the trigger point website this would be classified as Medial Epicondylar Pain.

What it stops me from doing:
Ok this has been bothering me for over 3 weeks now and I'm starting to get pissed. It hampers all supinated pulling motions lke pullups, barbell rows. Overhead pressing with a barbell is out. Snatching even a bar aggravates it, holding a bar overhead snatch width really makes it unhappy. Other pushing seems ok, as well as pronated/neutral grip pulling.

What I've been doing about it:
-Icing
-massaging the area
-Trigger point stuff - I only just started this today and I had totally forgotten how much of a bitch rubbing the trigger points are.

Allen Yeh
04-03-2008, 04:16 AM
I noticed something really screwed up with my overhead position. If you hold a bar overhead and look up the bar should be pretty much a straight line but yesterday while doing some light overhead shrugs I looked up and it's definitely NOT a straight line. Since I was trying to watch myself I couldnt' tell if it was because my left arm was pulling the bar too far back or if it was because my right wasn't going back enough, I don't feel a difference. Frustrating, this is when a good workout partner would have been great. I wonder if this is why I've always had a rough time with overhead pressing, because of some kind of overhead position that my body naturally goes into.

Whatever it is, it's really screwed up. I guess with my elbow stuff now is a good time to get it sorted out. Very frustrating though.

Allen Yeh
04-03-2008, 05:28 AM
April 2, 2008
*Fast 15 hours*

Foot mobility ~25m
lunge w/lateral flexion - 6L/R
inverted hamstring - 6L/R
handwalk - 6

DB complex w/ 20#DB's x 8 reps each exercise
hang high pull + hang snatch + squat press + bent-over alternating row + pushup + core row (renengade row)

back squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 185 x 10, 185 x 10, 190 x 10, 190 x 10(hard)
band pressdowns - 10L/R, 10L/R, 10L/R, 10L/R
(superset with full rest - 45 seconds)

hang jump shrug - 45 x 5, 135 x 5, 185 x 5, 185 x 5, 185 x 5
(rest 90 seconds)

one arm bench press - 45 x 10L/R, 50 x 10L/R, 55 x 10L/R, 60 x 10L/R
Pallof Press - 60 x 10L/R, 90 x 10L/R, 60 x 10L/R, 10 x 10L/R
(superset with full rest- 30 seconds)

overhead shrug - 45 x 10, 95 x 10, 115 x 10, 115 x 10, 45 x 10
t-pushup and hold - 10, 10, 10, 10
(superset with full rest - 30 seconds)

Notes:
-Power Training - 3 day push/pull hypertrophy program - Push Day A1
-dumbbell complex - Out of the 3 this is the only one that doesn't bother my elbow at all
-back squat - 190 was tough but managable
-hang jump shrug - halfway through my back squat set I realized I had skipped my explosive movement, grip was the limiting factor here, although I did feel rather un explosive after those squats.
-overhead shrug - See above...for details

Allen Yeh
04-04-2008, 05:23 AM
April 3, 2008

No fast
no workout
Gave blood - I've been slacking for almost a year now on this. Made the time in my schedule today.

Allen Yeh
04-04-2008, 08:29 PM
April 4, 2008
*15 hour fast*

foam roll - upper back and legs
15 seconds of - high knees, jumping jacks, skips, side to side hop, pushups, crunches, mountain climbers and squat thrusts
drop lunge - 6L/R
lateral lunge - 6L/R
lunge - 6L/R

DB jump squat - 15 x 5, 15 x 5, 15 x 5, 15 x 5
(rest 90 seconds)

KB 1-leg RDL (same arm/leg) - 12KG x 10L/R, 24KG x 10L/R, 24KG x 10L/R, 24 KG x 10L/R
KB seated russian twist - 12 KG x 10L/R, 8KG x 10L/R, 8KG x 10L/R, 8KG x 10L/R
(superset with full rest - 30 seconds)

bowflex standing cable row - 100 x 10, 160 x 6, 120 x 10, 140 x 10
4-point supine bridge - 30 seconds, 30, 30, 25
(superset with full rest - 30 seconds)

bowflex pulldown - 140 x 10L/R, 200 x 10L/R, 200 x 10L/R, 200 x 10L/R
DB hammer curl - 15 x 10, 15 x 10, 15 x 12, 15 x 12

8 Great Post Stretch Moves - 25 seconds each move/side

Notes:
-At home workout, forgot the complex in the warmup scheme, oops.
-Power Training - 3 day push/pull hypertrophy program - Pull Day B1
-1 Leg RDL - 24KG wasn't too hard balance was the issue as always
-bowflex - ehh...the more I use it the more limited it seems, oh well.

Allen Yeh
04-05-2008, 06:42 PM
April 5, 2008
*no fast*
Interval Run w/ stroller - 1 Min on/1 min off
Total Intervals - 14 - 14 minutes of running
Total walking - 14 minutes + 7 minutes at the end
Total time - 35:00
Total distance - 2.92 miles

Notes:
-Not being able to swing your arms makes running feel a lot harder, not to mention trying to turn that stroller when I'm trying to sprint.

Allen Yeh
04-08-2008, 05:07 AM
April 6, 2008
*no fast*

April 7, 2008
15 hour fast

Allen Yeh
04-09-2008, 04:53 AM
April 8, 2008
chin-up - 3, 3
wall slide - 10, 10
scap pushup - 15
lunge - 8L/R
lateral lunge - 8L/R
inverted hamstring - 8L/R
arm swings - 10 forward/backward
leg swings - 10L/R

DB complex w/ 25#DB's x 5 reps each exercise
hang high pull + hang snatch + squat press + bent-over alternating row + pushup + core row (renengade row)

hang jump shrug - 45 x 5, 95 x 4, 135 x 5, 185 x 5, 205 x 5, 225 x 5, 225 x 5
(full rest - 90 seconds)

DB Bulgarian split squat - 20's x 10L/R, 20's x 10L/R, 20's x 10L/R, 20's x 10L/R
DB shoulder press w/Neutral Grip - 25's x 10L/R, 40's x 10L/R, 40's x 10L/R, 40's x 8L/R
(superset with full rest - 30 seconds)

Incline bench press - 45 x 5, 135 x 10, 135 x 5, 90 x 10, 90 x 10(HARD)
seated calf raise - 15, 90 x 10, 140 x 8, 90 x 10, 90 x 10
(superset with full rest - 30 seconds)

cable woodchop - 30 x 10L/R, 50 x 10L/R, 50 x 10L/R, 50 x 10L/R
3 point plank - 30 seconds, 30, 30 ,30

treadclimber - 6:00

Notes:
-Power Training - 3 day push/pull hypertrophy program - Push Day A2
-dumbell complex - easy
-hang jump shrugs - grip is the limiting factor here, thinking about some straps
-bulgarian split squat - I had forgotten how much these things suck, ouch, I might go back down in weight to concentrate on form I felt like I was half-assing a few reps here and there
-NG db shoulder press - 40 was pretty challenging, only got 8 on the last set becasue I felt myself starting to lean back to press up
-incline bench press - wow how much of a baby have I become??? 135 was tough and 95 on the last set was HARD, WTF???? Granted I never do these anymore but this was somewhat sad. With such low weights I decided that now would be a good time to use a proper bench grip, years ago I had gone to the thumbless benching method.
-Seated calf raise - yet another movement I haven't done in forever and I'm paying for it today
-3 point plank - I found it was harder keeping an arm raised than a leg raise
-Treadclimber - Wow that machine SUCKS, it's a treadmill that has been split in half so that the 2 platforms move up and down so it's simliar to a elliptical machien in motion but it is AWKWARD, it wasn't hard so much as weird, I was going to try 10 minutes on the thing but...no thanks.
-KB power bomb swing - I know this isn't on the list of explosives but other than snatches and squat jumps I wasn't sure what else I could do that didn't involve a barbell and recalled this exercise from Kettlebell athletics with a hard downward swing.
-KB cross chops - Not on the exercise list either but figured it'd be a good rotational movement
-BSS+shoulder press - eh didn't care for this combo exercise, if I wasn't constrained by time I would have preferred to do these seperately
-plyometric pushup - Tried some variations suggested in the book, touching the chest was easy, touching the ears resulted in some ringing ears as I'd slap myself instead of just touching but still easy, touching the hips was a disaster and I fell on my chest.
-Connor loaded pushup - About 35#'s on my shoulders made 10 tough.

Allen Yeh
04-09-2008, 07:00 PM
April 9, 2008
5 minutes on treadmill@12% incline 3.7mph
chinup - 3, 3, 3
DB complex w/ 25#DB's x 5 reps each exercise
hang high pull + hang snatch + squat press + bent-over alternating row + pushup + core row (renengade row)
lateral squat - 8L/R

jump squat - 5, 45 x 5, 95 x 5, 95 x 5, 95 x 5, 95 x 5
(full rest - 90 seconds)

alternating DB row - 35 x 10L/R, 40 x 10L/R, 45 x 10L/R, 50 x 10L/R
corkscrews - 10 x 5L/R, 25 x 5L/R, 11 x 5L/R, 14 x 5L/R
(superset with full rest - 30 seconds)

close-grip lat pulldown - 8 x 10, 10 x 10, 12 x 10
romanian deadlift - 45 x 10, 65 x 10, 85 x 10
(superset with full rest - 30 seconds)

Notes:
-Power Training - 3 day push/pull hypertrophy program - Pull Day B2
-Very time crunched workout today didn't have time to get a full warmup or even finish my last set and the bridging exercise
-Jump squats - last set kind of irritated my knee so I stopped after it
-corkscrew - harder than it looks! 25 was way too heavy, I felt about as explosive as a slug with that weight
-alternating db row - easier than I thought it would be
-close grip pulldown - didn't bother my left arm at all
-RDL - kept it light to concentrate on my legs

Allen Yeh
04-11-2008, 06:26 AM
April 10, 2008
*15 hour fast*

Run w/ stroller - 15 minutes - distance unknown 2miles maybe?

Allen Yeh
04-16-2008, 11:17 AM
April 11-14 2008
Active rest stuff, no fasting.

Allen Yeh
04-16-2008, 11:30 AM
April 15, 2008
AM workout - mobility and stretching stuff - 30 minutes - I was on an early morning conference call by myself so I took the oppurtunity to get a some moving around in.

PM Workout:
Row@5 - 500m - 1:53
hurdles - lateral and forward/backward x 3

barbell complex w/ bar x 5:
hang power shrug + hang power clean + push press +
front squat + bent over row + romanian deadlift

snatch pull - 45 x 5, 95 x 3, 145 x 3, 175 x 3, 175 x 3, 175 x 3
(full rest - 120 seconds)

back squat - 45 x 5, 135 x 3, 185 x 1, 185 x 10, 205 x 8, 205 x 8, 225 x 6
split good morning - 45 x 3L/R, 45 x 10L/R, 45 x 8L/R, 45 x 8L/R, 65 x 6L/R
(superset with full rest - 45 seconds)

Incline bench press - 135 x 10, 135 x 8, 155 x 6, 155 x 6
alternating DB row - 50 x 10, 55 x 8, subbed with standing 1-arm cable row - 70 x 8L/R, 90 x 6L/R
(superset with full rest - 45 seconds)

plate raise + truck driver - 10 x 10, 10 x 10, 10 x 8, 25 x 6
1-arm pulldown - 5 x 10L/R, 6 x 8L/R, 6 x 8L/R, 7 x 6L/R
(superset with full rest - 45 seconds)

Pallof press - 60 x 10L/R, 60 x 10L/R, 60 x 10L/R
4 point plank - 45 seconds, 45, 35
(superset with full rest - 30 seconds)

Notes:
-Power training - Full body (weeks 4-6) Hypertrophy workout A
-Tougher than the push pull routine and a little heavier than weeks 1-3, where it was 5 reps for the explosive and 10 reps for eveyrthing else, now it's 3 reps for explosive movements and 10-8-8-6 for everything else.
-barbell complex - no elbow pain today so that's a good sign
-snatch pull - pretty heavy for me, I can't remember the last time I snatch pulled, kind of bothered my elbow a little
-back squat - Took this kind of cautiously with the whole hernia thing going on, didn't increase any pain so that's good.
-split good morning - weird and awkward movement!
-Incline bench -UGH I'm freaking weak
-alternating DB row - these really irritated my elbow so I subbed in standing unilateral cable rows after 2 sets
-standing unilateral cable rows - I liked these a lot

Allen Yeh
04-17-2008, 05:27 PM
April 16, 2008
Active rest - no fast

April 17, 2008
15 hour fast

Tried a few things out at home, elbow bothered me then I ran out of time, nothing of note. Bah. I'm hoping to get a good workout in tomorrow morning before the bus ride to NY.

Derek Simonds
04-18-2008, 05:59 AM
I am still enjoying the power training workouts. Hypertrophy is where I hurt myself with the reps and weights. Bus rides aren't my favorite, have fun in NY.

Allen Yeh
04-18-2008, 08:51 PM
I am still enjoying the power training workouts. Hypertrophy is where I hurt myself with the reps and weights. Bus rides aren't my favorite, have fun in NY.

A full body is a way difference animal than the push/pull split. Sheesh.

Allen Yeh
04-19-2008, 06:14 AM
April 18, 2008
*15 hour fast*
No workout - started to warmup but a slight family emergency intervened before I got to the workout part. If you don't already know...raising a teenager = fun.

Allen Yeh
04-20-2008, 06:10 AM
April 19, 2008
*16 hour fast*
No workout, I had planned some hill sprints but 3 hours later after rearranging the rock wall with my dad left me tired as hell! It sucked when we did it when I was in HS and it sucked yesterday! At least this time I was struggling to lift some of these rocks this time. I kept telling myself just think of it as a lot of sub-maximal rock lifting.

Allen Yeh
04-21-2008, 03:11 AM
April 20, 2008
*15 hour fast*
No workout.

Allen Yeh
04-22-2008, 04:17 AM
April 21, 2008
*no fast*
row 500m@5 - 1:47
burgener wu - 45 x 3 (power snatches aggravated my elbow)
barbell complex w/ bar x 8:
hang power shrug + hang power clean + push press +
front squat + bent over row + romanian deadlift

clean pull - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 3, 245 x 3, 245 x 3, 245 x 3
(full rest - 120 seconds)

glute ham raise - BW x 10, 5+BW x 8, 10+BW x 6. 10+BW x 6
side lunge - 45 x 10L/R, 55 x 8L/R, 55 x 8L/R, 65 x 10L/R
(superset with full rest - 30 seconds)

chinups - 10, 6, 6, 4, 3, 3 = 32 total reps
KB overhead press - 16KG x 10, 40# x 8, 40# x 8, 45 x 6
(superset with full rest - 45 seconds)

ball slams - 20# - 10, 10, 10, 10
(full rest - 45 seconds)

flat DB bench press - 40 x 10, 55 x 8, 55 x 8, 65 x 6
face pull - 60 x 10, 70 x 8, 70 x 8, 80 x 6
(superset with full rest - 30 seconds)

Notes:
-Power training - Full body (weeks 4-6) Hypertrophy workout B
-Tougher than the push pull routine and a little heavier than weeks 1-3, where it was 5 reps for the explosive and 10 reps for eveyrthing else, now it's 3 reps for explosive movements and 10-8-8-6 for everything else.
-barbell complex - a little elbow pain on the push presses today
-clean pulls - kind of bothered my elbow a little, didn't want to push the weight too much more than 245
-side lunges - I've only ever done these as a warmup without a load, harder than I thought it would be that is for sure, supersetted with GHR's my legs were twitching a bit
-chinups - For the next 3 weeks or so I'm going to try to hit 32 reps using less sets, so today it took me 6 sets, so next time I'll do 5 sets of 6
-KB overhead press - tried to mess around with the proper rack position a little
-ball slams - I threw this in as my core stuff for today, as I was getting short on time

Allen Yeh
04-23-2008, 07:11 AM
April 22, 2008
*16 hour fast*

Allen Yeh
04-24-2008, 02:48 AM
April 23, 2008
*14.5 hour fast*
Holy crap I know I should have expected this but a few weeks ago I was thinking "gee my allergies haven't kicked in this year...maybe I'm over them?"

HA!!! I should have seen yesterday coming! I was at the playground with Connor and Chase for an hour+ and by the time I got home I felt like my eyes were swollen shut! BAH! I think they said yesterday was they highest in the region ever. Great.

Allen Yeh
04-27-2008, 05:07 PM
April 24, 2008
15 seconds of - high knees, jumping jacks, skips, side to side hop, pushups, crunches, mountain climbers and squat thrusts
barbell complex w/ bar x 5:
hang power shrug + hang power clean + push press +
front squat + bent over row + romanian deadlift

power cleans - 45 x 5, 95 x 4, 145 x 4, 175 x 3, 175 x 3, 175 x 3, 175 x 2
box jumps - mid-thigh height - 5, 5, 5, 5
(superset with 20 seconds rest between exercises and 90 seconds at the end)

front squat - 145 x 10, 155 x 8, 155 x 6, 155 x 6
1 legged good morning - 45 x 10L/R, 45 x 8L/R, 45 x 8L/R, 45 x 6L/R
(superset with full rest - 45 seconds)

dips - 10, 8, 8, 6
lying ball throw - 12 x 5, 6 x 10, 6 x 10, 6 x 10
(superset with 20 seconds rest between exercises and 60 seconds at the end)

standing 1-arm cable row - 70 x 10L/R, 80x 8L/R, 80 x 8L/R, 90 x 6L/R
Ball Throwdown - 20 x 5, 20 x 5, 20 x 5, 20 x 5
(superset with 20 seconds rest between exercises and 60 seconds at the end)

overhead shrug - 45 x 10. 45 x 10, 45 x 10
gorilla pulldown - 40 x 5L/R, 30 x 10L/R, 30 x 10L/R
(superset with no rest - 30 seconds)

Notes:
-Time constraints
-Power training - Full body (weeks 4-6) Hypertrophy workout A complex training - paring a plyometric exercise with certain exercises
-barbell complex - no elbow pain today so that's a good sign
-power cleans - could have gone up, pretty happy with this
-front squat/1-legged good morning - this superset was rough on the legs!

Allen Yeh
04-28-2008, 03:31 AM
April 25, 2008
*no fast*

April 26, 2008
*no fast*
24 hour flu - this sucked.

April 27, 2008
*12 hour fast*
Still recovering from my bouts of vomiting and other fun stuff on Saturday.

Derek Simonds
04-28-2008, 04:12 AM
Allergies then the Flu. That is a pretty crappy week. I hope you feel better.

One way to get back into IF have the flu....

Allen Yeh
04-28-2008, 04:23 AM
Allergies then the Flu. That is a pretty crappy week. I hope you feel better.

One way to get back into IF have the flu....

Worse thing...I was at the Range when I wake up Saturday miserable. So while everyone else was out shooting MK-19's all day I was laid up in the barracks in a sleeping bag trying not to rush down to the bathroom everyone half hour.

Meanwhile Laurie and Hunter have been throwing up at home. So when I get back home at 9 it's so I can go get much needed 7up/pedialyte and to wathc Connor, who can't understand why everyone else in the house seems bedridden!

Derek Simonds
04-28-2008, 08:27 AM
Dang that really sucks. At least Connor got to have you watching him.

Allen Yeh
04-28-2008, 09:19 AM
Right now I'm debating if I'm going to the gym today or not.

Not feeling the best at the moment.

Derek Simonds
04-28-2008, 09:45 AM
Man take it easy. You got the rest of your life to lift. You got to get healed up right for your family. I officially give you in tripliciate the authorization to take the next three days off if needed.

Allen Yeh
04-28-2008, 10:23 AM
haha woohoo.

BTW the full body split in hypertrophy using the Complexing method that Dos mentions is a fun way to break up the workout. The power cleans with the box jumps tore my legs up.

Derek Simonds
04-28-2008, 10:35 AM
I am rotating back to hypertrophy next week so I will give it a go.

Allen Yeh
04-30-2008, 05:03 AM
April 28, 2008
*no fast*
no workout, not feeling great

April 29, 2008
*15 hour fast*

Allen Yeh
05-01-2008, 04:01 AM
April 30, 2008
*15 hour fast*
no workout

Allen Yeh
05-07-2008, 06:46 AM
May 6, 2008
Jump rope - 1min on/30 sec off x 3
DB complex w/ 15#DB's x 5 reps each exercise
hang high pull + hang snatch + squat press + bent-over alternating row + pushup + core row (renengade row)

DB jump squat - 15 x 3, 15 x 3, 15 x 3, 15 x 3
band rotation - 10L/R, 10L/R, 10L/R, 10 L/R
(superset with full rest - 45 seconds)

KB swing - 24 KG x 12, 24 KG x 12, 24 KG x 10
db side lunges - 15 x 10L/R, 15 x 10L/R, 15 x 10L/R
(superset with full rest - 30 seconds)

ring chinups - 6, 6, 5, 1, 3, 3= 24
Y+T x 8# x 8, L x 8#x 8, Y x 8# x 8, T x 8# x 8
(superset with full rest - 30 seconds)

ring row - 10, 10 10
spider pushups - 8, 10, 6
(superset with full rest - 30 seconds)

ab wheel rollouts - 6, 6 (forearm pain)

50 burpees for time - 5:40 (AWFUL time)
Later:
Tumbling at the playground
3 forward rolls
3 backward rolls
3 quick rolls
cartwheel, forward roll, cartwheel
seat rolls to cariaoca

Notes:
-Power training - Full body (weeks 4-6) Hypertrophy workout B
-An at home workout so limited to exercise selction and equipment. Due to various reasons I've been out of commission for a week and a half, my left arm still hurts doing various things I guess taking 1.5 weeks off isn't enough rest.
-50 burpees for time - I thought I'd give this a go to see where I'm at and I'm at a terrible place! Geez! 5:40!!! WTF I need stop slacking and throw in some metcons back in here. I've been toying with a few ideas, we'll see if I adopt something more formalized or just try to fit in short metcons?

Allen Yeh
05-08-2008, 03:30 AM
May 7, 2008
*No fast*
Stretched and mobility stuff throughout the day
-I needed sleep badly, fell asleep at 6 and woke up today at 4:15 am. With being sick and all the additional stress that's been going on the last 3 weeks along with drill every weekend I haven't been able to get good rest in a while it seems like.

Derek Simonds
05-08-2008, 05:07 AM
May 7, 2008
*No fast*
Stretched and mobility stuff throughout the day
-I needed sleep badly, fell asleep at 6 and woke up today at 4:15 am. With being sick and all the additional stress that's been going on the last 3 weeks along with drill every weekend I haven't been able to get good rest in a while it seems like.

Man I feel you on the sleep. The last 4 weeks I have been up late with work or clients 4 nights at least out of the week. I haven't even had good sleep on the weekends and that is a rarity for me. last night I crashed at 9:30 and slept til 6:30 this morning.

I have been working with one of our programmers and he got me drinking diet mountain dew. Wow is that crap addidictive. I went into a 12 step dew program last week.

Do what you have to but get some rest.

Allen Yeh
05-09-2008, 03:49 AM
Instead of working out yesterday this is what I did!

I get to the gym at 2 to get my workout on, go to the trunk to get my workout bag, decided to take off my polo since I had my workout shirt under it. I put my keys wallet and workout book in the trunk, take my shirt off get my workout bag and get my wallet, and workout book and close the trunk. Oh wait I left my keys in the trunk!!

Luckily my work is 5 minutes from where this gym is so one of my co-workers comes over with a car lock kit and we try unsuccessfully to jimmy the lock for 40? minutes so we decide to give up on it. He ends up giving me a ride home but because it's been raining on and off all day the traffic is bad. It took almost 2.5 hours to get home and back with the spare key. Then it takes me another 1.25 hours to get back home after I get my keys out of the trunk. All said and done I was back home at 7pm.

Hooray absentmindedness.

I also majorly owe a good lunch to my co-worker.

Allen Yeh
05-09-2008, 05:54 PM
May 9, 2008
Calistenics warmup - 15 seconds each - high knees + jumping jacks + butt kicks + side to side hops + pushups + crunches + mountain climbers + squat thrusts
DB complex w/ 15#DB's x 8 reps each exercise
hang high pull + hang snatch + squat press + bent-over alternating row + pushup + core row (renengade row)

Exercises done as a circuit:
OHS w/ stick - 15, 15, 15
1-leg RDL w/ KB- 12KG x 10L/R, 12KG x 10L/R, 12KG x 10L/R
stick dislocates -10, 10, 10
x band walk - 15L/R, 15L/R, 15L/R
scap pushup - 15, 15, 15
behind the neck band press - 15, 15, 10

Tabata squats - 22, 21, 20, 17, 20, 14
rest 1 minute
tabata plank hold - 6 rounds

Notes:
-At home made up workout, just wanted to warmup and get the kinks out
-Tabata squats - every week I'll be throwing in 1-2 Tabata's cutting it off at 6 rounds, I was really impressed that for the most part I was in the 20 range for 4 of the sets and the set in which I got 17 it was due to hitting the desk with my hand and having to move backward some, the last set was rough
-Tabata plank holds - I've gotten a lot stronger in these, the last time I did these was almost a year ago and it was rough. This time my quads were tight from the squats but no problems otherwise.

Allen Yeh
05-10-2008, 07:34 AM
May 10, 2008
Calistenics warmup - 15 seconds each - high knees + jumping jacks + butt kicks + side to side hops + pushups + crunches + mountain climbers + squat thrusts

2H KB swings - 24KG x 15

KB Complex w/ 24KG x 5 reps each on left and right arm -2:55
1-arm swing + clean and pj + front squat + snatch + ohs
(hurt my left arm some)

100 1-arm KB swings for time w/ 24KG - 4:33.25

Notes:
-Quick early morning workout
-KB complex - this was fun but didn't repeat because the snatches and ohs were hurting my left forearm.
-100 swings - Broke this up into 15 each arm, then 10, then 10 then 15, it went pretty fast.

Derek Simonds
05-10-2008, 11:23 AM
100 1-arm KB swings for time w/ 24KG - 4:33.25


Bro who said your conditioning is off. That is an awesome time for your swings!

Have a great weekend, and tell the wife Happy Mother's Day.

Allen Yeh
05-10-2008, 12:23 PM
The 50 burpees did from the other day!

You too, big plans? The kids and I? just got back from our shopping expedition and we are planning our typical breakfast in the morning thing tomorrow.

Derek Simonds
05-10-2008, 08:21 PM
Actually I might be slightly in the dog house. I have the meal all taken care of, but, I haven't been able to get to the store today. I plan on going before she wakes up.

Burpees are silly anyway...

Allen Yeh
05-13-2008, 04:09 AM
May 12, 2008
*16 hour fast*
Calistenics warmup - 15 seconds each - high knees + jumping jacks + butt kicks + side to side hops + pushups + crunches + mountain climbers + squat thrusts
hand walk - 7
inverted hamstring - standing - 10L/R
lunge stretch - forward - 5L/R

DB complex w/ 15#DB's x 5 reps each exercise
hang high pull + hang snatch + squat press + bent-over alternating row + pushup + core row (renengade row)

2H KB swing - 24KG x 15
HSPU - 1, 1
HS hold - 29 sec., 26 sec, 40 sec., 21 sec.
KB clean and jerk - 24kg x 3R/1L (ouch)

3 Rounds for time:
20 2H KB swings - 24kg
5 clapping pushup
10 jump squats

Total time: 4:05

Workout with Connor ~15 minutes of jumping, bear crawling, pushups, squats and other "fun" things I could think of that weren't overly complicated for a 2 year old to do. Bear crawling , check, crab crawling, not so much.

Connor on my back pushups ~34#'s - 10

Tabata Pushups - 23, 12, 6....horrible flameout

Notes:
-At home workout
-HSPU - Wow I sucked at these, I used to be a lot better, I could barely do 2 sets of 1 this time
-KB C+J's - hurt my left elbow/forearm on the jerk
-metcon - Made this up of exercises I thought wouldn't aggravate my left forearm, was planning on doing 5 rounds but Connor woke up from his nap and wanted to workout with me. So I cut this short, it's way too hard to do KB swings while trying to keep a 2 year old away.
-Tabata pushup's - Talk about shitty performance!, my 1st round was great, my second round my arms felt like lead and my 3rd round I was barely able to eek out 6 in 20 seconds. Bah humbug!

Allen Yeh
05-13-2008, 08:54 AM
May 13, 2007
*16.5 hour fast*

NEPA Walk - 45 minutes

Allen Yeh
05-14-2008, 03:26 AM
May 14, 2008
*no fast*

Tumbling warmup - 4 min.- 3 x forward rolls, 3 x backwards rolls, 3 quick rolls, forward roll to bear crawl, backward roll to crab crawl, forward roll + cartwheel + forward roll, high knees, butt kicks, 2 x seated roll to carioca , single leg hops, double leg hops, backpedal, hand walk

barbell complex w/ bar x 5: 1:53
deadlift + romanian deadlift + bent over row + high pull + power clean + front squat + push press + back squat

clean pulls - 45 x 5, 95 x 4, 145 x 4, 195 x 2, 245 x 3, 245 x 3, 245 x 3, 245 x 3
(full rest - 120 seconds)

front squat - 95 x 10, 135 x 8, 155 x 6, 175 x 4(right knee pain)
1 legged good morning - 45 x 10L/R, 50 x 8L/R, 55 x 8L/R, 60 x 6L/R
(superset with full rest - 45 seconds)

reverse grip bench press - 45 x 10, 65 x 8,85 x 8, 105 x 8
standing 1-arm cable row - 60 x 10L/R, 80x 8L/R, 90 x 8L/R, 100 x 6L/R

(superset with full rest - 30 seconds)

overhead shrug - 45 x 10, 65 x 8, 85 x 8, 105 x 6
gorilla pulldown - 20 x 10, 30 x 8, 40 x 8
(superset with no rest - 30 seconds)

cable woodchop - 40 x 10L/R, 50 x 10L/R, 50 x 10L/R, 50 x 10L/R
(full rest - 30 seconds)

pallof press isometric hold - 50 x 15secondsL/R, 50 x 20 secondsL/R, 50 x 25 seconds L/R, 50 x 30 secondsL/R
(full rest - 30 seconds)

CA WOD Metcon from 5/7/2008
For time:
200 m row
10 push ball - 10% BW
300 m row
10 KB swings - 35% BW
400 m row
10 ball slams - 15% BW
500 m row

7:39 with the following modifications due to equipment available.
20# MB on push ball which is ~11%BW
55# KB on swings which is ~29%BW
20# MB on slam ball which is ~11%BW

Notes:
-Power training - Full body (weeks 4-6) Hypertrophy workout A complex
-tumbling warmup - I think I'll have to forgo this unless I'm outside on the grass or something, the floor in the gym was somewhat unforgiving
-clean pulls - could have gone up, pretty happy with this, first heavy explosive movement since the 4/24
-front squat - Started light as I wasn't sure how my legs would feel, the 175 felt light but had some slight knee pain in my right leg, it's still lingering today a bit, need to do some more lower body foam rolling.
-1-legged good morning - A somewhat awkward movement, 60 felt a lot heavier than the 55
-reverse grip bench - It's been probably at least 4-5 years since I've done this, started out light, which was good seeing as this movement was weird on my shoulders
-Pallof Press Isometric hold - Instead of doing the Pallof press, you hold it for the time, 30 seconds was hard I don't think I could have done 4 sets of 30.
-metcon - This went pretty well, the last 500 was rough, my legs were burning.

Derek Simonds
05-14-2008, 04:02 AM
Mother's day ended up being very good. We had my wife, mom and grandmother all over for dinner. I made blackened chicken and shrimp alfredo with a huge salad. Big success and lots of good memories.

Allen Yeh
05-14-2008, 04:28 AM
Nice.

Gant Grimes
05-14-2008, 01:45 PM
May 12, 2008

-KB C+J's - hurt my left elbow/forearm on the jerk


This looks like a good workout. What part was hurting?

Allen Yeh
05-14-2008, 06:23 PM
This looks like a good workout. What part was hurting?

I've been having this weird forearm pain in my left arm for a few months now. Dr. G suggested Laser but my insurance doesn't cover it and we definitely can't afford it right now. So I've just been trying to find things that don't hurt it. Supporting any heavy weight overhead is a no no, and I guess the violence of the jerkl hurts it too. Snatching is out, overhead squatting, pullups hurt, chinups a little but not too much....basically irritating as heck.

This was the original thread I'd posted about it in.

http://www.cathletics.com/forum/showthread.php?t=2326

Allen Yeh
05-16-2008, 08:31 AM
May 15, 2008
*no fast*
30 minute NEPA walk
stroller sprints - 6? Distance varied from 40m - 200m

Notes:
-Connor wanted to go fast, so at the end of the walk we did a few sprints up and down the sidewalks and parking lot, complete guess at the distances and not timed. The whole stroller thing really throws you off in terms of running well.

Allen Yeh
05-16-2008, 11:02 AM
May 16, 2008
*16.5 fast*
*fasted workout*

jump rope - 1min on/:30 off x 3
Burgener WU - 45 x 1 (no arm pain!)

muscle clean + tall clean - 45 x 5+5, 95 x 2(1+1), 95 x 2(1+1), 95 x 2(1+1), 95 x 2(1+1)
(full rest - 60 seconds)

3 position clean -high hang + below knees + floor - 95 x 1, 145 x 1, 145 x 1, , 145 x 1
(full rest - 120 seconds)

glute ham raise - BW x 15, bw+10 x 8, bw+10 x 8, bw+15 x 6
Bulgarian deadlift - 45 x 10, 45 x 7L/R sub Bulgarian split squat(bar racked in front) - 45 x 8L/R, 45 x 6L/R
(superset with full rest - 30 seconds)

pullups (on the minute)- 3, 3 (hurting arm switch to chins)
chin-ups (on the minute)- 3, 3, 3, 3, 3, 3, 3, 3

neutral grip db overhead press - 30 x 10, 40 x 8, 40 x 6, 40 x 6
(full rest - 45, 60, 60, 90)

face pull - 50 x 10, 70 x 8, 80 x 8, 70 x 6
cable chest press - 70 x 10, 100 x 8 sub neutral grip flat db bench - 40 x 8, 60 x 6
(superset with no rest - 30 seconds)

4 rounds for time:
10 ball slams - 20#
10 kb crosschops - 25#
Time: 2:45

Rest 3 minutes

Tabata chin-ups - 3 OUCH - this shut hurt my arm bad, so much for making progress

Tabata row@5 - 6 intervals - in watts 479, 382, 405, 264, 319, 215

Notes:
-Power training - Full body (weeks 4-6) Hypertrophy workout B
-B WU - I haven't done this in over a month since it used to hurt my left arm, yay for no pain today
-muscle clean + tall clean - These felt great! Considering I haven't done them in over 3 months? No arm pain at all
-3 position cleans - Did these from high to low, felt really snappy, I'm happy with them, a few from the high hang had a crappy catch but happy that it didn't hurt my arm
-GHR - Did 15 on my first set messing around with the positioning, I really need to remember what settings to use the first time
-Bulgarian DL - This felt awkward and it started hurting my left knee, so I went to BSS holding the bar in a front squat grip
-pullups/chinups on the minute - The pullups hurt my arm a little so I switched to chins, I'll probably stick with 10 sets of 3 for now, as the last 2 sets were harder than they should be
-cable press - this felt awkward and I didn't feel this movement at all so I switched over to NG DB flat bench
-metcon - Decided rather than doing 4 sets of 10 for a rotational and a bridging movement, to just do it as a metcon, more fun this way
-Tabata chin-ups - The kipping put a hurting on my arm, GREAT, after being pretty much pain free I had thought I was on the mend, then I go and hurt it again in the same day
-Tabata row - I hate rowing.

Gant Grimes
05-16-2008, 12:06 PM
I've been having this weird forearm pain in my left arm for a few months now. Dr. G suggested Laser but my insurance doesn't cover it and we definitely can't afford it right now. So I've just been trying to find things that don't hurt it. Supporting any heavy weight overhead is a no no, and I guess the violence of the jerkl hurts it too. Snatching is out, overhead squatting, pullups hurt, chinups a little but not too much....basically irritating as heck.

This was the original thread I'd posted about it in.

http://www.cathletics.com/forum/showthread.php?t=2326

That sucks. Mine felt bad for weeks after an arm bar went awry.

May I recommend alternative laser therapy?

http://www.solardeathray.com/

Allen Yeh
05-16-2008, 01:05 PM
That sucks. Mine felt bad for weeks after an arm bar went awry.

May I recommend alternative laser therapy?

http://www.solardeathray.com/

It's been 2 months almost. Ugh, today it felt better then I messed it up trying some kipping chins. BAH!

Allen Yeh
05-18-2008, 06:11 AM
May 17, 2008
*no fast*
0.83 mile warmup run to track - 6:48
Some mobility and running drills
400m - 1:33
Rest 2:00
400m - 1:27
Rest 2:00
200m - 0:49
Rest 2:00
200m - 0:34
rest - 8:30
0.83 miles - run/walk -14:00

Tabata pushups - 20, 14, 12, 8, 4, 4

EQI pushups - 69 seconds, 60 seconds

Notes:
-Ran to the track for a few sprints, I'm thinking I should have done more than 2 minutes because after my 1:27 the next lap felt like crap so I just cut it down to a 200m. The next 200m felt great with 2 min rest.
-got home and did the Tabata pushups, while not great, it was a lot better than last time.
-EQI pushups - These suck. I probably could have held on for 90 seconds but my plank posture was getting worse.

Allen Yeh
05-19-2008, 04:56 AM
May 18, 2008
*no fast*

Rest day

Allen Yeh
05-20-2008, 04:23 AM
May 19, 2008
*15 hour fast*

Rest day

Allen Yeh
05-21-2008, 03:50 AM
May 20, 2008
*no fast*
Inadvertant rest day, swamped at work and 3-year anniversary.

Derek Simonds
05-21-2008, 04:07 AM
I am assuming that would be Wedding. If so congratulations to you and the wife!

Allen Yeh
05-21-2008, 04:29 AM
I am assuming that would be Wedding. If so congratulations to you and the wife!

Thanks! We ended up going to the Melting Pot for a 2.5 hour fondue feast. I think you could have rolled me out the door by the end.

Allen Yeh
05-22-2008, 04:29 AM
May 22, 2008
*no fast*
No workout again, swamped at work and had to rush home to watch Connor while my wife had a few appointments.

I'm going to the gym today, work will have to do without me for an hour and a half!

Allen Yeh
05-22-2008, 07:16 PM
May 22, 2008
*16 fast*
jump rope - 1min on/:30 off x 3
leg swings - 10 F/B + 10/Side to side
arm circles - 10F/B
Burgener WU - 45 x 1 (some slight arm pain)

clean pulls - 45 x 5, 95 x 4, 145 x 4, 195 x 2, 245 x 1, 245 x 3, 245 x 3, 255 x 3 (left arm starting to hurt more)
(full rest - 120 seconds)

chin-ups (on the minute)- 3, 3, 3, 3, 1 (OUCH, ARM PAIN!)

zercher squat - 95 x 10, 115 x 8, 135 x 8, 150 x 6
DB 1 legged RDL - 30 x 10L/R, 35 x 8L/R, 35 x 8L/R, 35 x 6L/R
(superset with full rest - 40 seconds)

decline bench press - 95 x 10, 115 x 8, 115 x 8, 145 x 14
standing 1-arm cable row - 80 x 10L/R, 100x 8L/R, 100 x 8L/R, 120 x 6L/R
(superset with full rest - 40 seconds)

overhead barbell strict press - 45 x 10, 45 x 10, 45 x 10
(full rest - 45 seconds)
cuban press - 45 x 5
Tabata front squat - 95 - 10, 7, 6, 8, 5, 5
plank - 35 sec., 30 sec., 30 sec., 30 sec.

Notes:
-Power training - Full body (weeks 4-6) Hypertrophy workout A complex
-clean pulls - This felt good until the 3rd set, my left arm felt a little strained, the last set really didn't feel good so I cut it off after 1
-Chinups - Cut this off because the more I did the more my arm hurt.
-zercher squat - This felt great.
-1-legged RDL - I need to rework this, I can definitely feel a difference between my right and left leg.
-decline bench - It's been probably at least 4-5 years since I've done this, started out light, and stayed light. The 2nd and 3rd set where 40X0 tempo
-barbell OH strict press - Kept this very light, I feel I need to rework this entire movement, tried to keep my scapula back and focued on getting full overhead extension behind my head.
-Tabata FS - This was soooooo much easier than the last time I did this! I'm really happy, I actually didn't feel like my legs were going to fall off, I think I went to slow! As I sit here and type this out ~5 hours after my workout my legs are definitely starting to feel like they are tightening up.
-plank - this was hard due to my shaking quads.

Allen Yeh
05-23-2008, 07:42 PM
May 23, 2008
*no fast*

60 minutes with a foam roller

Allen Yeh
05-26-2008, 08:11 AM
May 24, 2008
*no fast*
1 hour walk

Allen Yeh
05-26-2008, 08:21 AM
May 25, 2008
*14 hour Fast*
*fasted workout*
AM Workout - I rarely get a chance to get a workout in first thing in the morning.
foam roll upper back/lats - 3 minutes
reach roll and lift - 10, 10
sleeper stretch - 10L/R, 10L/R
db retraction - 8 x 12, 8 x 10
leg swings - 10forward/backward, 10 side to side
glute bridge - 10
split squat - 5L/R
lateral squat - 5L/R
rotational squat - 5L/R
2H swing - 24KG x 20
band pullapart - 10

tuck sit - 10 sec, 10 sec, 10 sec
l-sit - 10 sec, 10 sec, 10 sec
tuck planche - 5 sec, 5, 5, 5, 5, 5
parallette pushup w/ feet on chair - slow x10, slow x 10, fast x 10
Hand to hand swings - 24KG x 20

2H KB swings - 24KG x 15, 24 KG x 15
KB tactical lunge - 24KG x 10L/R, 24KG x 10L/R
(superset with full rest - 30 seconds)

around the world - 24KG x 10CL/CCL, 24KG x 10CL/CCL
figure 8 + uppercut - 24KG x 8L/R, 24KG x 10L/R
(superset with full rest - 30 seconds)

1-arm KB row - 24KG x 5L/R, 24KG x 5L/R, 24KG x 5L/R, 24KG x 5L/R
(30 seconds rest)
DB cuban press - 8 x 8, 8 x 8, 8 x 8
(30 seconds rest)

8 great PWO stretches - 25 seconds each position
hamstring mobility - 10L/R
EQI pushup - 70 seconds


PM workout:
30 minute walk
30 minutes at the playground playing "Hulk smash" with Connor

Notes:
-A at home early AM workout, made it all up
-Took the Parallette stuff from Dr. G's log
-Swings - 2H swings are fine but going to 1-arm starts to strain my left forearm a little bit.

Allen Yeh
05-26-2008, 08:27 AM
May 26, 2008
*14 hour fast*
*fasted workout*
KB halo - 12 KG x 5CL/CCL, 12 KG x 5CL/CCL
KB windmill - 12KG x 4L/R, 12KG x 5L/R
foam roll upperback/lats - 2 minutes
inverted hamstring - in place - 8L/R
lunge - forward - 5L/R
X-band walk - 6L/R
scap pushup - 15

Calistenics warmup - 15 seconds each - high knees + jumping jacks + butt kicks + side to side hops + pushups + crunches + mountain climbers + squat thrusts

3 rounds:
10 burpees
10 swings
Time: 3:16

Rest-5:00

6 rounds:
5 burpees
5 swings
Time: 2 rounds in 0:59

Notes:
-At home workout upon waking
-Cut the 2nd metcon short because I wussed out! I hate breaking burpees

Derek Simonds
05-26-2008, 02:40 PM
Happy Memorial Day!

Allen Yeh
05-27-2008, 03:20 AM
Happy Memorial Day!

Hope you had a good one as well.

Allen Yeh
05-27-2008, 03:31 AM
Goals until Memorial Day 2008:
1. Get down to sub 10% bodyfat
2. Power Training Push/pull hypertrophy programs 3x a week
3. 15:00 2 mile - Running 2-3x a week - At least one day of intervals and one day of steady.
4. 1-2 Metcon's a week not counting the interval running days.

Overall goals - Bodyfat reduction, everything else is just to help with that.

Goals by end of 2008:
1. 300 Front squat, my previous best was 265 and that was a year+ ago
2. 1.5xBW Clean and Jerk - Which would be around 270#'s, my previous best was 245 earlier in 2008. Jerks are my weakness and need to be addressed.
3. 1xBW Snatch - Which would be around 180, my previous best was 165 for a power snatch, earlier this year.
4. OHS BW for Reps - I'm currently able to do BW up to a triple, but I'd like to hit that 15 reps goal, this might be a little insane.
5. Pullups - 15 dead hangs, Current best is maybe 12, so 15 isn't that far a stretch but I'd like it to be 15 maintainable, not 15 once and then back to 12 again.
6. 14:30 2-mile - I know this isn't all that fast but for me this would be hard pressed. I want to be able to maintain a 2 mile time without running 5 times a week.

I didn't add a deadlift goal because I know heavy deadlifting just kills me and I'd really like to focus on the Olympic lifts right now. I know I've gotten to 400, 500 would be cool to say I did it but right now not caring so much.

Memorial Day Goals:
A recap of where I am at with these goals:
1. Nope - Same as I was when I posted this on March 28
2. Nope - Twice a week was the norm
3. Nope - I ran maybe once a week, I actually had forgotten all about this one, oops.
4. I did meet this one at least. 2-3x week.

Notes: Well this is less than satisfactory, with the various reasons on how I screwed this up I'm still trying to keep perspective on "stress" levels for the last month+. I would like to until the end of June try to keep up the goal of bodyfat reduction.

End of Year goals:
With my left arm in the way it is, I'm not sure if any of these are manageable other than the 300LB front squat.

Derek Simonds
05-27-2008, 06:03 AM
Stress is the ultimate goal killer.

Is there an in between level on the BF% that you could set as a definite instead of an "I would like to". Sometimes I reevaluate and change my goals so that I can hit them and get a victory instead of working towards and not making them. I also change my internal language and it all becomes I will do X, I am at X, I can lift X instead of the more vague I will try.

I have two things I am struggling with right now. I have a triathlon at the end of June and I am not training at all, and I have a BJJ tournament that I want to enter in July. Both of these would require a fundamental shift in my training and I have to make that decision by the end of this week. With the triathlon I could easily complete it now, but completing it and being competitive are two totally different things mentally. The BJJ tourney is a different deal as I am there strength wise but need to make sure that I am ready cardio/gas and technique wise. With the tourney I want to do more than just show up. I want to be competitive.

So long story short I need to totally redo my goals for June and July. If you need to bounce anything around call me anytime.

Rick Deckart
05-27-2008, 01:04 PM
4. OHS BW for Reps - I'm currently able to do BW up to a triple, but I'd like to hit that 15 reps goal, this might be a little insane.


Hi Allen,

if you are around three repetitions you could do that in 5 to 8 weeks if you were willing to compromise your other goals. You certainly have what it takes...

Allen Yeh
05-27-2008, 02:13 PM
Hi Allen,

if you are around three repetitions you could do that in 5 to 8 weeks if you were willing to compromise your other goals. You certainly have what it takes...

Thanks Peter. With my arm the way it is I can barely do a OHS with a bar. My left forearm/elbow is just unable to support much weight overhead right now.

I know injuries are just a part of this whole thing but it's been over a month and it's starting to be a drag.

Allen Yeh
05-27-2008, 02:16 PM
Stress is the ultimate goal killer.

Is there an in between level on the BF% that you could set as a definite instead of an "I would like to". Sometimes I reevaluate and change my goals so that I can hit them and get a victory instead of working towards and not making them. I also change my internal language and it all becomes I will do X, I am at X, I can lift X instead of the more vague I will try.

I have two things I am struggling with right now. I have a triathlon at the end of June and I am not training at all, and I have a BJJ tournament that I want to enter in July. Both of these would require a fundamental shift in my training and I have to make that decision by the end of this week. With the triathlon I could easily complete it now, but completing it and being competitive are two totally different things mentally. The BJJ tourney is a different deal as I am there strength wise but need to make sure that I am ready cardio/gas and technique wise. With the tourney I want to do more than just show up. I want to be competitive.

So long story short I need to totally redo my goals for June and July. If you need to bounce anything around call me anytime.

Thanks, this time around in no small part to your log and stuff I've really been trying to keep it more positive and not get all down on myself for not making the goals. Like I would have in the past. I just think to myself well look at Derek, he had freaking MRSA in his knee and he trained and is still training. So I'm definitely trying to keep the failure and the injury in perspective.

I know the specific reasons why I failed. I hope but can't guarantee that these reasons won't continue getting in the way. The best I can do is work around it.

Derek Simonds
05-27-2008, 04:35 PM
I am with you on that. It's funny but if I can make the time to train that is the single best way for me to deal with stress.

Don't ever get down on yourself! You are doing so much with all the things being thrown at you and your family. Just pick one thing and go crush it. Maybe now you might need to primarily focus on some workout goal that you can do at home with equipment you have. Maybe something easy and simple like 30 M/U's for time. :D I know you got the equipment for that.

Allen Yeh
05-31-2008, 08:35 PM
May 31, 2008
Morning workout:
jump rope - 1min on/30 sec off x 3
leg swings - 10 F/B, 10 S/S
arm circles - 10F/B
arm clap - 10
lunge w/ lateral flexion - 6L/R
scap pushup - 15,15
inverted hamstring - backward - 10L/R
lateral lunge - 7L/R
Hand walk - 6
knee hug - 6L/R
Egpytian - 6L/R

front squat w/ plate held out in front - 5kg x 10, 10kg x 10, 15kg x 10
1 leg romanian deadlift - 2x7.5kg x 10, 2x7.5kg x 10
(superset with full rest - 30 seconds)

db row - 17.5kg x 10, 20kg x 10
db bench press - 17.5kg x 10, 20kg x 10
(superset with no rest - 30 seconds)

Y - 2.5 kg x 10
db retraction - 5kg x 10L/R
plate halo - 5kgx10 clockwise/counterclockwise

double unders - 1minute on/30 seconds off x 3 - 38, 22, 31

PM:
5 miles of walking
acupressure massage - OUCH

Notes:
-Woke up after only a few hours of sleep and went to the gym to get moving, I feel so stiff from that flight, the hotel gym has a few DB's and some other stuff. I'm glad I brought my jump rope with me. Lots of mobility stuff and dynamic warmup stuff, should have stretched after but I forgot all about it.
-Lots of walking
-Massage - I feel like I got my ass kicked. That masseuse asked me if I wanted hard or soft pressure I figured harder is better right? Yeah ok. My traps are sore as heck, she kept saying how tight my shoulders were, I wanted to say "I know I can feel you digging around!" The bright side is my slight cold is completely gone now. woohoo!

Derek Simonds
06-01-2008, 10:53 AM
Massage rocks! Tracy takes her boards on June 5th and then she is good to go on her practice. We are all stoked. She is studying pretty much non stop the next couple of days to review.

I keep hoping that she won't tire of giving me massages.

I am heading to the airport right now. Got a nice middle seat confirmed way back in the back. Yeah! Man they love us business travelers who book last minute.

Allen Yeh
06-02-2008, 03:24 AM
June 1, 2008
*no fast*
~3 mile walk

June 2, 2008
*15 hour fast*
I felt fine yesterday but today I think the time zone change has really hit hard, it's been a struggle to stay awake all day long. My right knee has also been bothering me some since the plane ride but I felt it a lot more today than the last few days.

Allen Yeh
06-02-2008, 03:26 AM
Massage rocks! Tracy takes her boards on June 5th and then she is good to go on her practice. We are all stoked. She is studying pretty much non stop the next couple of days to review.

I keep hoping that she won't tire of giving me massages.

I am heading to the airport right now. Got a nice middle seat confirmed way back in the back. Yeah! Man they love us business travelers who book last minute.

My coworker donated me a system wide upgrade to business class for the trip over. Wow those are really nice seats and it's a huge difference than economy. I definitely owe him a dinner or 2!

I'm thinking about going for another massage since they are pretty cheap compared to the states.

Derek Simonds
06-02-2008, 07:27 AM
After last nights travel all I can think is make it till Thursday to get a massage.

Enjoy the trip.

Allen Yeh
06-02-2008, 02:58 PM
Enjoy the trip.

Definitely, I felt ok the day before but yesterday the time change was dragging me all day. Basically Day is night, completely.

Derek Simonds
06-03-2008, 01:37 PM
If day is night are you in the far east? or are you back in Italy? I am sitting in the 5th airport in 3 days heading to Scranton PA. All the planes I have been on have been the CRJ 100's and 200's. Man they are tight fits for me. If it was full size jet service I at least have the possibility to make an upgrade.

Allen Yeh
06-03-2008, 04:18 PM
If day is night are you in the far east? or are you back in Italy? I am sitting in the 5th airport in 3 days heading to Scranton PA. All the planes I have been on have been the CRJ 100's and 200's. Man they are tight fits for me. If it was full size jet service I at least have the possibility to make an upgrade.

Singapore.

Allen Yeh
06-04-2008, 05:18 AM
June 3, 2008
*no fast*
AM workout:
foot mobility drills ~25m
jump rope - 3 minutes
wallslide - 8, 8
lunge w/lateral flexion - 8L/R
lateral lunge - 8L/R
plate halo - 5KG x 10CL/CCL, 5KG x 10CL/CCL
rotational squat - 8L/R
leg swings - 10L/R (forward/backward), 10L/R(side to side)
pushup plus on ball - 10, 10
inverted hamstrings - 8L/R
quadruped adduction - 8L/R
abduction - sidelying - 8L/R
YTL - 5KG x 8 all
glute bridge - 12

DB complex: 7.5kg x 1, 12.5kg x 1, 20kg x 13 rounds of 1 rep each in 10 minutes
RDL + high pull + clean + thruster + push jerk + curl + row + pushup

tabata pushups - 19, 6, 4, done

PM workout:
Intervals in the pool for 20 minutes

Notes:
-Lots of mobility and warmup stuff
-Swimming - I didn't record all this stuff but several intervals

Allen Yeh
06-04-2008, 05:21 AM
June 4, 2008
*no fast*
WU - laps - 5 minutes

3 rounds:
3 laps (~20m/lap?)
40 squats
20 pushups
total time - 11:01

Rest 5 minutes

10 minutes of steady laps

Notes:
-My technique has gotten a lot worse.
-laps - the pool is a circle so I'm guessing at the distance, it takes me about 15 seconds to do 1 length.

Allen Yeh
06-06-2008, 07:06 PM
June 5 + 6, 2008
*no fast*
No workouts other than stretching and mobility stuff throughout the day. A few long days at the office. I hope to get a workout in today. My knee was really bothering my yesterday from everythign to walking to going up/down stairs, we'll see what I end up doing in the gym today.

Derek Simonds
06-07-2008, 02:27 PM
How long are you going to be in Singapore?

Allen Yeh
06-07-2008, 06:31 PM
How long are you going to be in Singapore?

Until next Sunday. Then I do my flight of terror all over again!

Kevin Perry
06-07-2008, 07:05 PM
What kind of work do you do that has you travel all over the place Allen?

Derek Simonds
06-08-2008, 06:08 AM
What kind of work do you do that has you travel all over the place Allen?

It's top secret brainiac stuff. :D Is your system wide upgrade on the return also?

Allen Yeh
06-08-2008, 07:13 AM
Not sure, I think it may have been just on the way there. I couldn't ask my co-worker to hook me up twice but even if I wanted to I think he is leaving 1 day before me. D'oh!!

Allen Yeh
06-08-2008, 07:24 AM
June 7, 2008
*18 hour fast*
*fasted workout*

jump rope - 3 minutes
leg swings - 10L/R (forward/backward), 10L/R(side to side)
arm rotations - 10 forward/backward

pushups - 30, 13
db curl - 12.5kg x 12, 10 kg x 12
lying db extension - 7.5kg x 17, 7.5kg x 12
db lateral raise - 10kg x 12, 7.5kg x 12
(all one circuit with 2 minutes rest at the end)

plank - 35 seconds, 35 seconds
side plank - 35 seconds L/R, 35 seconds L/R
(no rest between all sets)

seated DB calf raise - 20kg x 30L/R, 27.5kg x 40L/R
chinups - 0 (hit my head on the ceiling, pretty hard)
plate rows - 20kg x 5, 40kg x 5, 60kg x 8 drop set 40 kg x 3 drop set 20 kg x 5
incline db press - 27.5kg x 9 drop set 20kg x 4

Notes:
-My right knee had been bothering me all day on the 6th and didn't feel great on the 7th so I did my workout all upper body, inspired my Nick's post on the 5th http://beyondstrong.typepad.com/my_weblog/2008/06/anyone-who-thin.html
-plate rows - a strange movement but I think it is worth further investigation.
-Overall a good workout, definitely feeling it a bit today.

Allen Yeh
06-08-2008, 07:25 AM
June 8, 2008
*no fast*

~5 miles of walking at the Singapore Zoo and the Night Safari, both of which were awesome!!!

Allen Yeh
06-09-2008, 09:00 PM
June 9, 2008
*no fast*

No workout today, didn't get all done with work until ~8 and was starving. Stretching/mobility stuff as possible throughout the day.

Allen Yeh
06-09-2008, 09:04 PM
June 10, 2008
*16.5 hour fast*

jump rope - 2 minutes

back extension - 12, 12, 12
squat - 10, 10, 10
swiss ball pushup plus - 10, 10, 10
hollow rocks - 10, 10, 10
side planks - 10L/R, 10L/R, 10L/R
(circuit done with no rest)

plate halos - 5kg x 10CL/CCL, 5kg x 10CL/CCL
elbow to instep - 5L/R
drop lunge - 6L/R

DB Complex - 25kg x 2 - 6 sets of 1 rep per set in 5 minutes
Deadlift + romanian deadlift + bent over row + hang power clean, front squat + push press
(started to irritate my forearmy so I cut this short)

As many rounds in 15 minutes:
5 pushups
10 squats
5 pushups
10 squats
3 laps in small pool (~20-30 seconds/lap)

Total: 5 rounds + 5 pushups, 10 squats, 5 pushups, 10 squats and 1/2 lap

Notes:
-workout at the hotel gym
-Not sure why the DB complex hurt, maybe I hsould have gone lighter, the high pulls and hang cleans definitely were less snappy after 4 rounds.
-metcon - this was fun, I experimented with burpees but thought better of jumping up on a wet pool tile deck. I partitioned the pushups and squats that way to keep it moving faster than 10 pushups and 20 squats. Swimming was a struggle after the first 3 rounds. I had a hard time catching my breath freestyle so I'd alternate between freestyle and breaststroke.

Allen Yeh
06-10-2008, 08:02 PM
June 11, 2008
*no fast*

Left elbow/forearm realy tweaked today, I'm guessing I pushed the complex too hard. This is really frustrating. When I get back to the States I need to completely reevaluate my program to lay off the arm.

Allen Yeh
06-12-2008, 08:32 PM
June 12, 2008
*no fast*

Long day at work, no training. Probably a good thing since my right knee feels very tweaked from the workout on the 10th. I need to stop doing this "Ok it feels good now...let's go crazy" and then feeling bad for 2 days.

Allen Yeh
06-16-2008, 11:04 AM
June 13, 2008
*16.5 hour fast*

June 14, 2008
*no fast*
~5 miles of walking

June 15, 2008
*no fast*
Tried to do lots of stretching and mobility stuff on the plane

June 16, 2008
*17 hour fast*

Allen Yeh
06-17-2008, 04:17 AM
Back home and trying to figure out what I should do workouts and goal wise.

I'm opting towards fat loss since I feel rather limited in the strength arena with 2 injured parts at the moment. Currently my right knee has been hurting off and on for the last 2 and a half weeks. My left forearm/elbow has been hurting for over 2 months now. I have been trying to lay off of the arm but then I'd push it hard one week and be back to square one all over again.

I really should make a list of exercises of what won't hurt either of those 2 places. Then figure out where to go from there.

Allen Yeh
06-18-2008, 03:07 AM
June 17, 2008
*16.5 hour fast*

No workout

Notes: Left arm is hurting just picking things up around the house, great. Knee hurt all day long as well. Awesomeness. I passed out as soon as I got home from work yesterday for a few hours. This time zone thing is really kicking my butt.

Allen Yeh
06-18-2008, 03:21 AM
I've started to compile my list of what I can and shouldn't do(not can't damnit!). Today when I hit the gym I'll test a few things out without pushing it too hard. I'd really like to be able to do some kind of pullup variation but if it hurts too much that will be a no go.

So far tentatively this is what I have down as a template is concerned:

Warmup (pick 2 to 3 out of the below every workout, for example today I might go with movement prep, lower body joint mobility stuff and diesel crew shoulder rehab to work out some sitting on the plane kinks)
-movement prep
-lower body joint mobility stuff
-diesel crew shoulder rehab (I've been seriously slacking and I can notice a difference)
-gymnastics warmup (this will be limited to core work and a few other things as most other stuff on parallattes...etc hurt my arm)
-neck strengthening stuff
-foot mobility

Strength - 3-5 sets of 1-3 reps of 3 movements with 1 minute rest between each movement cycling between each. What does Dan John say all the time "I stopped doing it because it works." Last year I had a pretty steady thing going by using this method that Robb outlined in his Fighter Prep article. Right now I know I can definitely do Ring dips, as for the other 2 movements I'm not sure yet.

Metcon or Complex training:
This will be tricky with my arm not liking a lot of movements nowawadays and even using the dumbbells when I was away didn't seem to help, if anything I pushed it too hard. Also it's tricky as going overboard on running/squats is out with my knee. Any suggestions here would be good.

Cardio (I know I know I hate the word but not sure how else to phrase this)
Rowing (hopefully I'm able to do this without too much pain, I'll find out today for sure.)

Allen Yeh
06-19-2008, 09:56 AM
June 18, 2008
*no fast*

Long day at work, no workout.

Allen Yeh
06-19-2008, 10:20 AM
June 19, 2008
BW = 188
*Fasted workout*
*17 hour fast*

1. Gymnastic Warmup
handstand practice - 30 seconds, 35 seconds
hollow rocks - 10, 10

2. Neck WU
swiss ball neck circuit - 10 seconds x 3 front/side
swiss ball neck bridge - 6 front, 6 back

3. movement prep
lunge w/ lateral flexion - 6L/R
inverted hamstring - 8L/R
elbow to instep - 3L/R
handwalk - 6

4. Strength circuit (1 minute rest between each work set)
OHS - 45 x 5, 95 x 4 (hurting arm, subbing deadlift)
Deadlift - 145 x 4, 195 x 3, 195 x 3, 195 x 3
ring dips - 3, 3, 3
chin - 3, 3, 3

5. Metcon
2 rounds
KB TGU - 6 x 55
db split snatch - 10 x 35
Time 5:23

1k row@5 - 3:39
8 great postworkout stretches - 35 seconds each

Notes:
-Neck WU - Fromt the recent T-nation article, the bridges were harder than I remember, this is something I've neglected for too long
-OHS - Bothered both my arm and my knee so I switched to deadlifts
-Strength circuit - for the rest of next week I'm going to keep the ring dips and chins unweighted, I'd like to be working up to a 1.5xBW DL by the end of next week.
-Metcon - Couldn't remember what the numbers were from the CA WOD, stopped after 2 rounds because the TGU's were making my knee hurt
-Row - This didn't hurt my arm or knee so it looks like this will be a big staple for the next few months.

Allen Yeh
06-22-2008, 05:58 AM
June 20, 2008
*no fast*

No workout today we went to the local small water park for 7 hours. I was pretty diligent about getting the kids re-sunscreened but I missed a spot on myself, oops.

June 21, 2008
*16 hour fast*

No workout today either.

Allen Yeh
06-23-2008, 03:55 AM
June 22, 2008
*15 hour fast*

Wow what a crap day this turned out to be! Popcorn/nachos/candy at the Hulk and then Burger King to top it all off!

Derek Simonds
06-23-2008, 02:26 PM
Glad that you are safely back stateside. Did the kids have a good time with dad this weekend. Looked like lots of fun.

Allen Yeh
06-24-2008, 04:38 AM
Connor is growing up fast, it's crazy. He'll be 3 in July and I can't believe it. You going to be making it up to DC anytime soon?

Allen Yeh
06-24-2008, 04:39 AM
June 23, 2008
*16 hour fast*

Long day at the office. Wife gave me a non-deserved massage at bedtime which was the highlight of my day.

Derek Simonds
06-24-2008, 06:11 AM
I was up in NJ last week and am trying to stay in town for the next 10 days. I have my summer vacation coming up starting on the 3rd of July and I am really looking forward to it.

3 is such a great age. Their personality really starts to shine through. I started taking Jr fishing with me all the time at 3. I really tried to come up with ways that I could do something with the kids and give my wife a break at the same time. So I started taking them both to breakfast on Saturday mornings so that Tracy could have the morning to herself (see sleeping in). Now I get up and workout then cook breakfast and the kids will still ask Dad can we go to breakfast like we used to?

So many great memories. Enjoy them times you have.

Allen Yeh
06-24-2008, 09:55 AM
June 24, 2008
BW = 190.5
*Fasted workout*
*16 hour fast*

1. Shoulder warmup
kip swing - 10, 10 (not a great idea for my forearm)
ohs w/ pvc - 10, 10
pvc dislocates - 10, 10

2. Gymnastic Warmup
handstand practice - 60 seconds
L-sit on parallettes - 10 seconds, 10 seconds, 10 seconds

3. Neck WU
neck bridge on ground - 5 front, 5 back, 30 second hold

4. Strength circuit (1 minute rest between each work set)
Deadlift - 45 x 5, 135 x 3, 225 x 2, 225 x 3, 225 x 3, 225 x 3
ring dips - 3, 3, 3, 3
chin - 3, 3, 3, 3

5. Metcon
2 rounds
20 pushball w/ 20# ball
bear crawl - b-ball court
sprint - b-ball court
20 ball slams w/ 20# ball
walking lunges - b-ball court
sprint - b-ball court
20 KB (American) swings - 55#KB
Time 8:25

farmers walk - 2 55#KBS - 2 laps around the weight room
1k row@5 - 3:50

Notes:
-Arm was bothering me today after the kip swings, so I won't be doing those for a while, knee was feeling fine.
-Strength circuit - for the rest of this week I'm going to keep the ring dips and chins unweighted, I'd like to be working up to a 1.5xBW DL by the end of next week.
-Metcon - There was a CF class going on in the main workout area so I brought a few things over to the basketball court and made something up. This was a lot of fun actually. Next time I think I'd like to add MB throws or something like that.
-1k row - I lost focus in the middle, bah.

Allen Yeh
06-26-2008, 12:40 PM
June 25, 2008

*Fasted workout*
*14 hour fast*

1. Mobility
leg swings - side to side - 10L/R, 10L/R
leg swings - front to back - 10L/R, 10L/R
arm circles - 10CL/CCL
lateral squat - 8L/R
split squat - 5L/R
rotational squat - 5L/R
xband walk - 10L/R, 10L/R

2. Diesel Crew shoulder rehab #5
KB halos - 8KG - 10CL/CCL, 15CL/CCL
EQI pushup - 60 seconds, 45 seconds
prone T's - 8 x 15, 8 x 15

3. Neck WU
neck bridge on ground - 15 second front/back hold

4. Parallette work (~1 minute rest between each set)
Tuck sit - 15sec, 10 sec, 10 sec
L-sit - 10 sec, 10 sec, 10 sec
frog stand - 5 sec, 3 sec, 10 sec, 10 sec, 5 sec

5. KB
kb clean +press - 24KG x (5+1)L/R - hurts arm
KB swings - 24KG x 20

Notes:
-At home workout, interrupted during the KB part.

Allen Yeh
06-26-2008, 12:48 PM
June 26, 2008
BW = 191.4
*Fasted workout*
*16 hour fast*

1. Calistenics warmup
15 seconds each exercise - high knees, jumping jacks, butt kicks, side to side hop, pushups, crunches, mountain climbers, squat thrusts

2. Gymnastic Warmup
handstand practice - 30 seconds, 30 seconds, 30 seconds
back extension +GHR - 5, 5, 5
knees to elbows - 10, 10

3. Strength circuit (1 minute rest between each work set)
Deadlift - 45 x 5, 135 x 2, 225 x 1, 255 x 2, 255 x 3, 255 x 2, 255 x 2(wearing 15# vest)
ring dips - w/15# vest - 3, 3, 3, 3
chin - w/ 15# vest - 3, 3, 3, 3

4. Metcon slight modification of a CA WOD metcon
100m row
10 burpees
200m row
10 pushball
300m row
10 swings
400m row
10 slamball
500m row
Time 8:31

8 great PWO stretches ~33 seconds each

Notes:
-Strength circuit - Deads felt good today, a little bit odd with the vest
-Metcon - Modified this slightly from the CA WOD metcon from about a month ago, added the 100m row and 10 burpees, short and sweet.

Allen Yeh
06-30-2008, 05:05 AM
June 27, 2008
*14 hour fast*

No workout, knee felt a bit unhappy, from pushing it a bit on the 26th.

June 28, 2008
*14 hour fast*

Helped a friend move and then the local water park with the kids.

June 29, 2008
*14 hour fast*

No workout, just enjoyed the outdoors with the kids.

Derek Simonds
06-30-2008, 08:01 AM
Sounds like a great weekend mine was real similar. A good friend of mine and their extended family all came to Orlando for vacation and me and the kids met them at Universal on Saturday and their hotel on Sunday. Lot's of fun.

Allen Yeh
07-01-2008, 07:46 AM
June 30, 2008
*no fast*

No structured workout today either, ended up with a later day at the office than planned and had to get hom to help my wife with the kids while she is packing the place up for our move on Saturday. Hunter and I ended up playing Catch Tennis, which was a game he made up where you catch the ball instead of using a racket, along with similiar rules to normal tennis. This was kind of fun and we did it sans shoes so that was interesting. Afterwards I did some jump roping but nothing timed just for fun with the kids.

Arm not feeling great, I definitely strained it a bit helping my friend move on Saturday, which is awesome because I move on this coming Saturday. Sucks.

Allen Yeh
07-01-2008, 08:11 AM
July 1, 2008
*fasted workout ate shortly after*
BW = 190.2

1. Movement Prep warmup
inverted hamstring - backward - 8L/R
elbow to instep - forward - 5L/R
lunge w/lateral flexion - forward - 6L/R
t-pushups - 10

2. Gymnastic Warmup
ring rows - 10, 10
handstand practice - 30 seconds, 35 seconds
back extension +GHR - 5, 5, 5
feet to hands (hanging) - 6 (started to hurt my forearm)

3. Neck WU
swiss ball neck circuit - 15 seconds front, 15 seconds L/R side, 15 seconds front, 10 seconds L/R side

4. Strength circuit (1 minute rest between each work set)
Deadlift - 45 x 5, 135 x 3, 225 x 2, 265 x 2, 265 x 2, 265 x 2, 265 x 2, 265 x 2
ring dips - w/30# vest - 2, 2, 2, 2, 2
chin-ups - w/ 30# vest - 2, 2, 2, 2, 2

5. Metcon - Annie
50-40-30-20-10
Double unders
situps - feet unachored
Time: 13:25 (4:04, 1:48, 2:04, 2:46, 1:47)

Rowing@5 - hurt my arm, only did >100m's

KB Figure 8 waiter walk - 2 x 55#'s x 1 width of weight room, 2 x 35#'s x 2 width of weight room
KB farmers walk - 2 x 55#'s+fat grips x 3 laps around weight room

Notes:
-Handstand hold - This is feeling better, I could hold it longer than 30-35 seconds for sure but I always end up falling when I'm trying to push my feet away from the wall slightly to try to work up to a freestanding handstand. I know the Beastskills tutorial says the fingers do most of the balancing but I'm having problems with this.
-Neck WU - I will keep adding 5 seconds a week, the front one feels fine but the side holds feet a bit awkward.
-Deadlift - Felt good today, I will stay at this weight and add reps for the next 2 weeks.
-Ring dips + chins - No problems adding more weight, I think I'll stay at 30#'s for now and work on adding reps, my last 3 sets of chins were somewhat slow.
-Annie - I don't think I've ever done this as written as when I used to do CF a lot my DU's sucked, I'm unhappy with my time because I was having problems stringing my DU's in a row, the majority of the DU's were DU-single-DU-single....etc not DU-DU-DU which I only managed a few times. I remember why I hate situps now as well. When I got in the shower and there was this stinging sensation on the top of my ass I noticed I had rubbed a big patch of skin off, nice. The unachored situps also slowed me down big time. Boo.
-KB waiter walk + farmers walk - just threw some grip stuff at the end which was fun and didn't hurt my left arm.

Allen Yeh
07-02-2008, 06:08 AM
July 2, 2008
*12.5 hour fast*
BW = ????

1. Mobility
leg swings - side to side - 10L/R
leg swings - front to back - 10L/R
arm circles - 10CL/CCL
lateral squat - 8L/R
split squat - 5L/R
rotational squat - 5L/R


2. Diesel Crew shoulder rehab #1
db retractions - 20 x 15L/R
db protractions - 20 x 15L/R
posterior capsule stretch - 15L/R

3. Neck/Gymnastics WU
handstand hold - 30 seconds
band good mornings - red band x 12, x 12
Done as a Circuit w/ no rest:
neck bridge on ground - 10 front/back, 10 front/back
4-point plank - 30 seconds, 30 seconds
side plank - 30 seconds L/R, 30 seconds L/R
supine plank - 30 seconds, 30 seconds

4. Strength circuit (1 minute rest between each work set)
Deadlift - 45 x 5, 135 x 3, 225 x 1, 265 x 3, 265 x 2, 265 x 2
ring dips - w/30# vest - 3, 2, 2
chin-ups - w/ 30# vest - 3, 2, 2

5. Track Fun
2 x 800m's - 3:43, 3:49 - w/4:00 rest between
2 x 400m's - 1:50, 1:37 - w/2:00 rest between
2 x 100m strides - 0:19, 0:18 w/1:00 rest between

Notes:
-Strength circuit - lighter volume day as the chins didn't feel great, the DL's felt ok
-track fun - better than I thought since I haven't run in over 2+ months? Knees felt fine during the runs but a little bit weird after I got back to the gym for a shower.

Derek Simonds
07-02-2008, 11:18 AM
That is pretty funny about your rear from the situps. I have so many mat burns right now on my feet and elbows it is ridiculous. Kind of funny how rubbing a small area of skin off can hurt so bad.

Allen Yeh
07-03-2008, 05:37 AM
July 3, 2008
*12.5 hour fast*
BW = ????

1. Prehab
quadruped abduction - 10L/R
sidelying adduction - 10L/R
rotational fallout - 8L/R
glute bridge - 10

2. Diesel Crew shoulder rehab #1
pullup retractions - 12, 12
barbell overhead shrug - 95 x 12, 95 x 12
pushup plus - 95, 95
posterior capsule stretch - 12, 12

3. gymanstics WU (1 minute rest between each work set)
ring rows - feet on box - 10, 10 5
ring pushups - feet on box - 10, planche pushup 3, planche pushup x 3
GHR w/ backextension - 8, 8, 8

4. Strength (1-2 minute rest between each work set)
muscle clean + tall clean - 95 x 2(1+1), 95 x 2(1+1), 135 x (1+1), 135 x (1+1), 135 x (1+1)

5. Metcon
3 rounds:
20 ball slams - 20# ball
15 KB swings - 55# KB
10 clapping pushups
5 box jumps - mid thigh height
Time: 7:14

Notes:
-After doing the DL/dip/chin 2 days in a row I subbed in ring pushups/rows and GHR's as a break.
-MC+TC - These felt good
-metcon - fun, I would chose less clapping pushups next time as these were holding me up.

Allen Yeh
07-07-2008, 05:16 AM
July 4, 2008
*no fast*

Loaded the big stuff into the Uhaul. Fun times.

July 5, 2008
*no fast*

Loaded the rest of the stuff into the Uhaul and then unloaded all the stuff into the new place. At least the sun didn't come out till after we were all done, thank goodness for friends.

July 6, 2008
*14 hour fast*

No workout.

Allen Yeh
07-08-2008, 04:58 AM
July 7, 2008
*15.5 hour fast*

No workout.

Allen Yeh
07-08-2008, 05:10 AM
July 8, 2008
*no fast*
BW = 189.6

1. Gymnatstic WU
handstand hold - 40 seconds, 25 seconds
knee to elbows - 12 (hurting forearm)
v-up - 12, 10

2. Diesel Crew shoulder rehab #4
incline DB retractions - 25 x 15, 25 x 15
prone Y - 7.5 x 15, 7.5 x 15
prone internal rotation - 7.5 x 15L/R, 7.5 x 15L/R

3. Neck WU
swiss ball neck circuit - 30 seconds front, 30 seconds L/R side

4. Strength (1 minute rest between each work set)
Deadlift - 95 x 4, 185 x 2, 275 x 2, 275 x 2, 275 x 2
ring dips - w/50# vest - 3, 3, 2
chin-ups - w/ 50# vest - 2, 2, 2

Romanian deadlifts - 45 x 5, 95 x 10, 95 x 10, 95 x 10, 95 x 10
ring dips - no weight x 8

5. Metcon CA WOD from July 1 2008
3 rounds:
15 KB swings - 55# KB ~= 29%BW
10 TGU - 55#KB for first round ~=29%BW, then switched to 35# for the last 2 rounds ~= 18%BW
Time: 8:46

25 burpees for time touching 1 foot marker above - 1:27

Notes:
-Threw in the RDL's after the rest of the strength stuff as a hamstring stretcher, since they are tight as heck
-CA WOD - The heavy TGU really sucked for the first round, the 35 was waaay easier.
-burpees - I'm happy with 1:27 for 25, I'm going to work from this and try to add more burpees in the same time frame.

Dave Paton
07-11-2008, 04:41 PM
Allen,

How did the V-diet end up for you? I have flirted with it a few times. but haven't gone all-out with the commitment. was it worth it?

Derek Simonds
07-15-2008, 06:11 AM
Hey man how you doing? It is unlike you to not post in your workout log in a week. Everything good? Is the trip to Orlando going to happen? Lot's of questions but just checking in with you.

Allen Yeh
07-15-2008, 09:39 PM
Allen,

How did the V-diet end up for you? I have flirted with it a few times. but haven't gone all-out with the commitment. was it worth it?

The weight loss aspect worked out great. But I didn't do the reintroduce solid food slowly thing(which should last ~2 weeks), 1 solid meal the first 5 days...then 2 solid meals...etc). Along with less than spectacular eating habits the last month due to various things I've gained some weight back that I lost originally.

Was it worth doing? Yes, I would recommend it doing as written.

Was it hard? Yes, after a few days all you want is something to chew, I ended up savoring the daily fiber tablet because the drinking of shakes just got old fast!

What would I change if I did it again? Do it right, I skipped a lot of the NEPA walks due to my excusing myself, I also let my wife stopping early to make it a reason why I skipped reintroducing solid food slowly.

Overall I went from 197 to 183 and now I'm back up to 190.

Allen Yeh
07-15-2008, 09:44 PM
Derek,

I slack on throwing up my workout on the 10th because I felt pretty discouraged over not finishing the workout from the games (5 rounds of 275# DL's and 10 burpees). The 3rd set of DL's I felt like I hurt my back or something so I cut it short after the burpees.

I'm in NY right now for Hunter's followup appointment with the doctors here. So no workouts since Thursday. I should be back in VA by tomorrow afternoon. Back to the gym on Thursday, my back has felt ok the last few days.

Derek Simonds
07-16-2008, 04:47 AM
Cool man I just was concerned. Keep me posted on Hunter's doctor visit. That Crossfit games WOD was a man killer I wouldn't feel bad about it at all.

Allen Yeh
07-17-2008, 09:54 AM
July 10, 2008
BW = 192

1. Movement Prep warmup
inverted hamstring - backward - 8L/R
lateral lunge - 8L/R
lunge w/lateral flexion - forward - 8L/R
hand walk - 5
arm circles - 10F/B
arm hugs - 20
leg swings - 10 front to back L/R, 10side to sideL/R

2. Gymnastic Warmup
ring rows - 6
ring pushups - 10
frog stand - 20 seconds, 10 seconds

3. Neck WU
bridge on ground - 7F/B, 7F/B

4. Strength circuit (1 minute rest between each work set)
ring dips - w/30# vest - 3, 3, - just BW - 7, 7
chin-ups - w/ 30# vest - 2, 2, - NG just BW - 2, 6, 7 (arm hurting)
DL - 135 x 5, 235 x 2, 275 x 1

5. Metcon - CF Games 2008 #2
5 rounds:
5 - 275 # DL's
10 - burpees
Time: 3 rounds in 4:37

Notes:
-chinups were really straining my left arm today so I dropped the vest and banged out a few with a neutral grip without pushing it hard
-Metcon - What a spectacular failure, the 3rd set it became a set of 5 singles and I felt like I hurt my back on the 3rd set as well. Great.

Allen Yeh
07-17-2008, 10:06 AM
July 11, 2008

Nothing, tried to take it easy on my back, and a ton of unpacking at the house.

July 12, 2008

7 hour drive to NY - I knew better than to drive in the middle of the day, but I did it anyway!

July 13, 2008

Beach! What a great time, I can't believie it's been years since I've been at the beach. I got my butt kicked by a few waves.

July 14, 2008

Not much, hanging out with my family while Laurie and Hunter were at the doctor.

July 15, 2008

All day at the Water Park with my family, my brother and sister. Lots of fun!

July 16, 2008

Driving home and unpacking of stuff.

Crappy eating prevailed for all of these days.

Derek Simonds
07-17-2008, 10:47 AM
The beach is awesome. Seeing as how I have been at the beach 10 days in the month of July I would say my family enjoys it.

Crappy eating is part of family travel. I am glad you guys are back safely. How's your brother doing. You didn't make him almost pass out from holding the bottom position in a squat too long did ya? :D

Allen Yeh
07-17-2008, 10:50 AM
Ha that big pussy!

Allen Yeh
07-18-2008, 05:07 AM
July 17, 2008

1 KB farmers walk to local playground - 24KG switched hands as needed with Connor and Hunter.

Warmup
Did a mix of stuff from hand-to-hand KB drills, KB swings, stuff with iron woody band like band pull-aparts, band good mornings, band pulldowns...etc

~1 mile x 1 24KG KB farmers walk alternating with rack hold alternating hands - This was purely accidental, after being attacked by bugs at the local playground we decided to walk to the elementary school playground which is only a 5 minute walk from our house, I decided to take the trail and proceeded to get lost! After getting directions we finally got to the school. That KB got heavy after a bit!

Metcon This is half of Kettlebell Athletics July Challenge, the actual challenge is you ladder all the way up to 10 burpees
10 KB swings
1 burpee
10 KB swings
2 burpees
10 KB swings
3 burpees
10 kb swings
4 burpees
10 kb swings
5 burpees
Time: 2:37

Hill sprints x 3 - 9.04, 8.77, 8.56 w/ 30 seconds rest

Misc.
A bunch of other stuff with Connor, like bear crawls, pushups, jumping jacks, jumps onto and off of stuff.

Notes:
-At home workout.
-Farmers walk - I got a workout by accident here! By the time I got to the school I dripping with sweat.
-Metcon - Stopped after 5 burpees because Connor hurt himself.

Allen Yeh
07-21-2008, 06:37 AM
July 18, 2008
*15 hour fast*

Not much else today other than birthday party prep and more assembly of new things like the BBQ (2.5 hours!!!!).

July 19, 2008
*no fast*

Lots of fun today, the party went by really fast BBQ'ing was a bit brutal at 1pm.

July 20, 2008
*16 hour fast*

The Dark Knight was AWESOME!

Allen Yeh
07-21-2008, 06:41 AM
July 21, 2008
*fasted workout*
AM workout:

2.28 miles - 18:25 I hit 2 miles in 16:17

Dick Hartzell Lower Body Flexibility Routine using bands ~12 minutes

AM Notes:
-Run - This felt ok, my first longer run in months and I didn't feel like stopping once, I am thinking about getting some other shoes though because I have a few blisters now from places that were rubbing. Not a great time but I'm happy with it for now.
-Flexibility Routine - Ouch - the ankles/achilles/IT band stretches were the most painful and only shows that I haven't been doing as much as I should in regards to stretching

Derek Simonds
07-21-2008, 07:53 AM
Nice run times. Not bad on the split with no longer distance training.

Was it your birthday? I hate putting together grills. I really believe that they intentionally make the instructions as difficult as possible.

Allen Yeh
07-21-2008, 08:05 AM
Connor's Birthday, 3 now!

This last 2 weeks of constructing furniture and other things has been hellish! You look at the finished product and think...WTF?!??

Allen Yeh
07-22-2008, 07:20 AM
July 21, 2008
PM workout
bw = 191.2

1. warmup
jump rope - 1minute on/off x 3

2. Mobility
elbow to instep x 5L/R
lateral lunge step to drop lunge - 6L/R
reverse lunge w/lateral flexion - moving - 6L/R
x-band walk - 8L/R

3. Prehab
YTWLI - 7.5 x 10/10/10/10/6
glute bridge - marching - 8L/R

4. Core
1 minute of mountain climbers
1 minute of push-up variations

5. Elastcity and Strength (1 minute rest at the end of each superset)
A1) Reverse lunge with kettlebell - 35#KB x 12L/R, 35#KB x 12L/R, 35#KB x 12L/R
A2) Swiss ball push-ups with knee curl - 12, 8, 9
A3) Ring rows - feet on box - 10, 8, 8

B1) Bulgarian split squats with red iron woody band - 10L/R, 10L/R, 10L/R
B2) Swiss ball hamstring curls - 10, 10, 10

6. Energy System Development (No rest between anything except for switching to different places/DB's...etc)
A1) DB overhead triceps extensions - 25 x 15L/R
A2) Cable pushdowns - 100 x 15
A3) Dips - bw x 5

B1) DB lateral raise - 15 x 21's
B2) DB rear lateral raise - 15 x 15
B3) DB Military press - 15 x 21's
B4) BW military press x 6

C1) Incline DB flies - 25 x 15 (right arm/shoulder pain?)
C2) Incline DB press - 25 x 21's
C3) BW incline press x 6
C4) Wide-arm BW push-ups w/ fingers out - 3

Notes:
-Workout was from the T-nation article found here: http://www.t-nation.com/article/most_recent/pain_amp_pleasure_1_hour_with_alwyn&cr= It looked like "fun"
-Core - it called for 2 minutes of each but I cut it down to 1 minute as my mountain climbers slowed down spectacularly after 45 seconds.
-Elasticity and Strength - Wow this really sucked ass, I had pretty much forgotten how grueling Alwyn's workouts could be. I totally underestimated how rough it would be, I kept thinking of something he wrote "..if you aren't wondering why the hell you are doing it, you aren't working hard enough"
-ESD - I could barely move my arms after this, ridiculous
-overall impression - I had fun, and hard in a completely different way than CF metcons, my legs are really sore today.

Garrett Smith
07-22-2008, 08:08 AM
What's your opinion so far on the JS flexibility routine?

Allen Yeh
07-22-2008, 09:13 AM
What's your opinion so far on the JS flexibility routine?

I've only done it once so far but I liked it, I really felt it in my ankles, achilles and IT band. I didn't really like the quad/hip flexor stretch that much it kind of hurt my left knee.

I'm going to try to keep it in there for a few weeks and see how it goes.

Allen Yeh
07-22-2008, 09:53 AM
July 22, 2008
BW = 190.2

1. Gymnastic Warmup
handstand hold - 54 seconds, 35 seconds
l-sit - 10 seconds, 10 sec, 10 sec
v-up - 10, 6

2. Mobility/Movement Prep warmup
arm circles - 10F/B
leg swings - 10 front to back L/R, 10side to side L/R
arm hugs - 10
inverted hamstring - backward - 10L/R
hand walk - 3
reverse lunge w/lateral flexion - moving - 6L/R

3. Neck WU
swiss ball isometric hold - front x 40 seconds, side x 40 seconds L/R
band good mornings with band around back of head - red iron woody band x 15, 15

4. Diesel Crew shoulder rehab #3
pullup retractions - 15
barbell overhead shrug - 95 x 15
scap pushup - 15
posterior capsule stretch - 15L/R

5. Strength (2 minute rest between each work set)
front squat - 95 x 5, 135 x 4, 185 x 2, 235 x 1, 255 x 0

5. Metcon - For time
10 double KB swings - 35#'s
Farmers walk - up and down basketball court with 2 35# KBS
10 double KB clean and press - 35#'s
waiter walk - up and down basketball court with 2 35# KBS
10 burpees
rack hold walk - down and back basketball court with 2 35# KBS
10 ball slams - 20#
chest/overhead ball throw - up and down basketball court - 20#
10 wall ball - 20#
side throws - up and down basketball court - 20#
Time: 8:22

6. Upper Body stretching
~10 minutes of jumpstretch upper body stuff (back, chest, shoulders, neck...etc)
EQI push-ups - 45 seconds, 47 seconds

Notes:
-Handstand hold - Holding the handstand against the wall is easy now, I'm still struggling to do a freestanding handstand though
-front squat - BAH! I need to start working these hard and heavy again, I thought 255 was going to go up since 235 was feeling good. I got almost halfway and started to tip forward. BAH!! These are going to go up damnit. I'm shooting for 300 by years end (conservative I know but it'd beat my old PR years ago by 35#'s).
-metcon - I made this one up, double KB swings were odd with the really wide stance, I could have got a better time if I had planned the workout better and gotten the equipment all together before I started. My plan was to do one stationary exercise and one exercise going up and down the basketball court. The 35's were light for farmers walks but I had to put them down twice for the waiter walks and once for the rack hold walks.

Allen Yeh
07-24-2008, 05:19 AM
July 23, 2008

*14 hour fast*

No workout today, woke up a bit late to get to the gym before work and was swamped until 11 or so. Then instead of going to sleep I proceeded to play God of War II until 2 am. Oops.

Allen Yeh
07-25-2008, 05:30 AM
July 24, 2008
*16 hour fast*

Nothing, wanted to do some foam rolling and stretching just never got around to it.

Allen Yeh
07-25-2008, 08:40 AM
July 25, 2008
*fasted workout*
*15 hour fast*

1. warmup
light foam rolling - 5 minutes

2. Mobility
leg swings - 10 front to back L/R, 10side to side L/R
arm circles - 15F/B
arm hugs - 12
lunge w/lateral flexion - moving - 5L/R
inverted hamstring - backward - 8L/R
lateral lunge step to drop lunge - 4L/R

3. Prehab
x-band walk - 8L/R
Diesel Crew shoulder rehab #2:
DB Cuban Press - 15 x 12
band external rotations - red Iron Woody band
band pullaparts - red Iron Woody band
band dislocates - red Iron Woody band
band press - red Iron Woody band

4. Core - 30 seconds each
mountain climbers
push-up variations
plank
side plank L/R
supine plank

5. Elastcity and Strength (45 second rest at the end of each superset)
A1) KB row - 24kg x 10L/R, 24kg x 10L/R, 24kg x 10L/R
A2) Reverse lunge with kettlebell - 24kg x 6L/R, 24kg x 8L/R, 24kg x 6L/R
A3) full parallette push-ups with feet on BOSU ball - 10, 8, 5

B1) 21's - 15 x DB lateral raise, 15 x DB rear lateral raise,
B2) band good mornings with band around back of head - red iron woody band x 10, 10
B3) goblet squat - 24kg x 10L/R, 24kg x 4L/R

band KB swings - 24kg x 10

6. Metcon
15-10-5
burpees
band KB swings - 24kg
Total time: 3:00

7. Misc.
ab wheel - on knees - 10, 10, 10
Dick Hartzell Lower Body Flexibility Routine using bands ~12 minutes

Notes:
-Altered Alywn's workout form Monday, at home workout.
-band KB swings - these really lit up my posterior chain, a keeper for sure.

Derek Simonds
07-26-2008, 04:49 AM
On the band KB swings are you holding the band and it is affixed to the KB or is the band attached to the KB and the ground so that it is harder to swing?

Every time I read your workouts I feel like I am not doing anywhere near enough mobility and prehab stuff.

Allen Yeh
07-26-2008, 08:25 AM
I looped the band through the handles and stood on the other end of the band. Jason has an article over on Dragondoor.
http://www.dragondoor.com/articler/mode3/311/

A video of someone doing band kb swings. http://www.youtube.com/watch?v=U1NvBCvHNX4

The mobility/prehab stuff doesn't take me very long it just looks like a lot on paper.

Allen Yeh
07-26-2008, 08:39 PM
July 26, 2008
*no fast*

~20 minutes run/sprint/walk to shopping center - pushing the jogging stroller
~40 minutes spent there at the game store with the kids
~15 minutes run/sprint/walk back home
Total distance ~3.5 miles??

Not sure about the total distance because we got a little lost on the way there and had to backtrack a bit, also there was time spent waiting for the crosswalks. On the way there the bug spray I had sprayed on my head got into my eyes due to the sweat, that was painful.

Later in the evening:
~15 minutes total body foam rolling - traps/upper back is very very tender, IT bands and calves as well.

Derek Simonds
07-28-2008, 07:47 AM
July 26, 2008
On the way there the bug spray I had sprayed on my head got into my eyes due to the sweat, that was painful.

Bug spray in the eyes sucks. So does sunscreen. I didn't know you city folk had to be concerned with bugs while jogging. :D

Allen Yeh
07-28-2008, 06:07 PM
Bug spray in the eyes sucks. So does sunscreen. I didn't know you city folk had to be concerned with bugs while jogging. :D

So many mosquito's in these woods! It's ridiculous!

Allen Yeh
07-28-2008, 06:39 PM
July 28, 2008
BW = 193????

1. Calistenics warmup
15 seconds each - high knees, jumping jacks, split jacks, side to side hops, pushups, crunches, mountain climbers, squat thrusts

2. Gymnastic Warmup
chest-up - chin grip - 8, 4, 4
handstand pushup - 2, 4, 3
knees to elbows - 9 OUCH, subbing tuck sits - 13 sec, 12 sec

3. Mobility/Movement Prep warmup
elbow to instep - 4L/R
arm circles - 10F/B
inverted hamstring - backward - 10L/R

4. Diesel Crew shoulder rehab #3
pullup retractions - 10
barbell overhead shrug - 95 x 12
scap pushup - 15
posterior capsule stretch - 12L/R

5. Neck WU
iron woody band isometric band hold, front, back, sides ~15 seconds each

6. Strength (2-2.5 minutes rest between each work set)
front squat - 95 x 5, 145 x 3, 195 x 3, 205 x 3, 215 x 3, 215 x 3(losing rack on last rep), 215 x 3(losing rack on last rep), 215 x 3(easy!)

7. 400's
1:47, 1:43, 1:42, 1:43, 1:47, 1:45, 1:49
1:30 rest the first 3 and 1:15 the last 4.
800m walk ~10 minutes

Notes:
-KTE's - These really put a hurting on my arm, crap, yet another exercise to cross off what I can do.
- Front squat - the 2nd and 3rd set of 215 I kept losing the rack on the 3rd rep, the 4th set felt great!
-400's - These felt good, so I cut down the rest by 15 seconds after the first 3 runs.

Derek Simonds
07-29-2008, 09:17 AM
Man that was a serious quad burner of a workout you had yesterday. Nice 400 times. Very nice actually.

Allen Yeh
07-30-2008, 05:29 AM
Man that was a serious quad burner of a workout you had yesterday. Nice 400 times. Very nice actually.

I was shooting to keep ~1:45 per lap and I noticed that I was coming in 2-3 seconds under that so I decreased the rest and the last lap sucked.

Allen Yeh
07-30-2008, 05:52 AM
July 29, 2008
*15 hour fast*

No workout today, woke up later than I was supposed to to and didn't have time after work today, used by new Theracane (http://www.theracane.com/) thing while watching some TV. That thing is pretty awesome. I highly recommend it for triggerpoint type stuff.

Allen Yeh
07-31-2008, 08:28 AM
July 30, 2008
BW = 190.0
*15 hour fast*

1. Gymnastic Warmup
ring rows - 10, 8, 10
ring dips - 5, 6, 6
hollow rocks - 15, 15, 15
band GM's - 15, 15, 15

2. Mobility/Movement Prep warmup
elbow to instep - 4L/R
lateral lunge with a drop lunge - 6L/R
X-band walk - 10L/R

3. Neck WU
neck bridges - 10F/B, 6 F/B, 10F/B

4. Diesel Crew shoulder rehab #4
incline DB retractions - 25 x 15
prone Y's - 5 x 15
prone internal rotations - 5 x 15L/R

5. Strength (1 minute rest between each work set)
1-arm DB bench press - 25 x 10L/R, 75 x 6L/R, 75 x 6L/R, 75 x 6L/R, 75 x 6L/R

superset: (no rest between sets)
slow eccentric cable curl - 10 count negative - 70 x 5, 70 x 5, 70 x 5
back extensions - 12, 15, 15

6. Metcon CA WOD from July 30, 2008
3 rounds for time of:
400 m row
7 box jumps - mid-thigh
10 GHD sit-ups

Total time: 9:19 - 2:54, 3:25, 2:59

7. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes
EQI pushup - 60 seconds
upperbody band traction stuff

Notes:
-Eccentric curls - Steven reminded me that I need to be doing the slow eccentric stuff for my arm.
-back extensions - weird, my left side of my lower back didn't feel like it was firing at all, bears investigation
-metcon - Fun, the GHD situps slowed me down the most, I had to fool around with the settings a lot, this wasn't feeling great on my lower back.

Allen Yeh
07-31-2008, 08:34 AM
July 31, 2008
*17 hour fast*
*fasted workout*
BW = 188.8

1. Mobility/Movement Prep warmup
foot mobility drills ~25m
knee hug - moving - 8L/R
lunge with lateral flexion- moving - 6L/R
inverted hamstring - backward - 8L/R
sumo squat to stand - 6

2. Diesel Crew shoulder rehab #5
EQI pushup - 60 seconds, 70 seconds
prone Y's - 5 x 15, 5 x 15
plate halo - 10 x 12CL/CCL, 10 x 12CL/CCL

3. 5K run
5K run - 25:43
~900m walk - 9:56

4. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes

Notes:
-5K - This is my first 5k in years, I was surprised I finished to be honest! IT wasn't as bad as I thought it was going to be, next time I need to pick up the pace a little, I started off slowly mentally thinking I needed to keep more in the tank.

Derek Simonds
07-31-2008, 08:50 AM
Two nice items in the last two days.

75 LB DB 1 arm bench is muy solid and the 5K certainly doesn't suck. Hell that is only 3 to 4 minutes off my race pace when I run them.

Nice!

Allen Yeh
08-01-2008, 07:08 AM
Thanks, I was surprised at the 1-arm bench, haven't benched really since Dos' program so it's been 1+ months. As always the limiting factor for me in the bench was the keeping my body from twisting. I'd like to work up to 100 x 5 but not a main focus. Sometime in the next week, maybe this weekend I want to write down my goals for now since things have changed with my left arm not getting any better.

I could have done better at the 5K I think, I fept way too much in the tank. When the little Ipod/nike thing said "400m" left I picked up the pace a little bit. I wish there was a way that the thing could count %K but give me my mile pace, it kept giving my pace in km's and then I was running trying to figure out the math in my head.

Allen Yeh
08-02-2008, 07:59 PM
August 1, 2008
BW = 189.4
*15 hour fast*

1. Warmup
double under practice - 2 minutes

2. Gymnastic Warmup
handstand hold - 30 seconds, 30 seconds, 30 seconds
neutral grip pullup - side to side x 8, +45 x 3, +45 x 2, 4

3. Diesel Crew shoulder rehab #1
DB retractions - 30 x 12, 30 x 12
db protractions - 30 x 12, 30 x 12
posterior capsule stretch - 90 degrees x 15, 135 degrees x 15

4. Neck WU
swiss ball isometric holds against wall - 2 x 30 seconds - front/left/right

5. Mobility/Movement Prep warmup
leg swings - 10F/B, 10 side to side
arm swings - 10 f/B

6. Strength (2-2.5 minute rest between each work set)
Burgener WU - 45 x 1
Muscle clean + tall clean - 45 x 3(1+1), 95 x 2(1+1), 145 x 2(1+1), 145 x (1+1)
power clean - 145 x 3, 195 x 0
clean - 195 x 1, 195 x 0, 195 x 0

superset: (no rest between sets)
slow eccentric reverse cable curl - 10 count negative - 70 x 5, 70 x 4
Palloff Press - 80 x 10L/R, 70 x 10L/R

7. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes

Notes:
-DU practice - I still suck at these, I can hit them pretty consistently now BUT I can't do them in a row, I keep putting a single between each double.
-Cleans - First "heavy" Oly work since....March? 195 felt heavy, my timing was all screwed up.
-Eccentric curls - Steven reminded me that I need to be doing the slow eccentric stuff for my arm.

Allen Yeh
08-04-2008, 05:34 AM
August 3, 2008
*13 hour fast*
*fasted workout*

1. Mobility/Movement Prep warmup
foot mobility drills ~25m
knee hug - moving - 6L/R
lunge - in place - 6L/R
inverted hamstring - place - 6L/R

2. Interval run I was planning on doing this alone but Connor really wanted to go with me so this turned into an interval run pushing Connor in the jogging stroller
10 x 1:00 sprint/1:00 walk (the last interval I had a minute extra rest due to waiting for a crosswalk sign)

Total time: 23:00
Total distance: 2.10 miles

Notes:
-Intervals - Total rest was ~12 minutes, with about 2+ minutes of waiting at crosswalks so I'd guess that total walking distance was 0.5 miles meaning I ran a total of 1.6 miles in the 10 minutes of sprinting. Which is ~6:15 mile for the sprints. Considering how many hills I encountered on the trails along with slowing down for turns, I'm very happy about it. (I did almost wipeout on a turn, Connor was a bit freaked by that.)

Derek Simonds
08-04-2008, 08:57 AM
Wiping with the jogging stroller probably would have a super high level of suckage. Nice intervals with the stroller. I know it would just make me nuts when my sister would run with me and be faster than me even pushing the stroller. Downhill she would just fly.

Allen Yeh
08-05-2008, 06:02 AM
August 4, 2008
*14 hour fast*

Active rest today, took the kids to the pool and did some trigger point and foam rolling later that night.

Allen Yeh
08-05-2008, 06:03 AM
August 5, 2008
BW = 186-189.8 (found the other scale at the gym)

1. Gymnastic Warmup
handstand hold - 30 seconds,
L-sit - 10 seconds, 11 seconds, 14 seconds
chest up - 7 (irritating my left arm)
neutral grip pullup - 5, 5
kip swing - 9 (no arm problems?)
pushup on medicine ball alternating sides - 4L/R - (Ouch! left tricep/elbow???)

2. Mobility/Movement Prep warmup
leg swings - 10F/B, 2 x 10 side to side
lunge w/ lateral flexion - backward - 7L/R
inverted hamstring - forward - 6L/R

3. Diesel Crew shoulder rehab #2
DB cuban press- 15 x 12
band external rotation - Iron Woody band x 12
band pullaparts (Shaf-style) - Iron Woody band x 12
band dislocates - Iron Woody band x 10
band press - Iron Woody band x 10

4. Strength (1.5-2.5 minute rest between each work set)
Burgener WU - 45 x 1
OHS - 45 x 15 (no pain, tightness in left arm)
power clean - 45 x 5, 95 x 5, 115 x 5, 135 x 5, 145 x 5, 165 x 5

Straight sets: (1 minute rest between each set)
GHD situp - 10, 10, 10
back extension + GHR - 8, 6, 8

5. Rowing
Rowing Practice@4 - ~5 minutes - After watching EC and Jon Gilson's rowing videos I decided it'd be a good time to try to fix my rushed return. Leg drive, back sway, arm pull and then reverse the order on the way back, straighten the arms first,then sit up then bend the legs.

250m@4 - 0:42
2 minutes rest
500m@5 - 1:46

6. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes

Notes:
-chestups - these hurt my arm, but they didn't last week? Not good, sigh.
-kip swing - these used to hurt me but today no pain? strange
-MB pushup - on the 4th rep with my left hand on the MB I got this weird shooting pain in my tricep/elbow, very very odd, called it a day on trying these out.
-power cleans - Since I had some shitty power cleans the other day I decided to shore up my weakness, since I've always sucked at these. I will be doing 5x5 for these at least once a week, 165 wasn't hard but whipping my elbows under was the hard part, bad catches on the last 2 reps of the 165
-GHD situp - I took Greg's advice and moved the fulcrum under my hamstrings and voila! No more back pain. Some slight discomfort on the 3rd set but no pain.
-Rowing - I should have kept with the 250m row I could have beat my old 500m PR, not sure why I stopped actually

Derek Simonds
08-05-2008, 11:26 AM
That would have been a 1:22 row for 500M's. How did it feel? All this talk about rowing is getting me fired up to take a run at a sub 1:20 500. Last 500 I rowed was right at 1:27.9. I will take a look to be sure. All I know is I fell off the rower and just lay on the floor for the next 5 minutes. Of course it was at Leo's place and I think we had just done Helen or something stupid right before, no it was a little O/Lift practice meet.

Allen Yeh
08-06-2008, 04:28 AM
That would have been a 1:22 row for 500M's. How did it feel? All this talk about rowing is getting me fired up to take a run at a sub 1:20 500. Last 500 I rowed was right at 1:27.9. I will take a look to be sure. All I know is I fell off the rower and just lay on the floor for the next 5 minutes. Of course it was at Leo's place and I think we had just done Helen or something stupid right before, no it was a little O/Lift practice meet.

It felt freaking awful! haha

My PR for a 500 was 1:31 and I was dancing in circles for that! After I pulled myself off the ground 10 minutes later. 1:27.9 is freaking awesome. I thought about trying for a PR today but my legs feel fried, Monday.

Allen Yeh
08-06-2008, 07:31 AM
August 6, 2008
BW = 187-190.0
*no fast, binged on pizza last night*

1. Warmup
Row@4 - 500m 1:41.5
double under practice - 1 minute

2. Gymnastic Warmup
handstand pushup - 5, 3, 4 (tried to go head to floor)
ring rows - w feet on high box - 6, 6, 6
band rotation - Iron Woody red band - 10L/R, 10L/R, 10L/R

3. Mobility/Movement Prep warmup
elbow to instep - in place - 4L/R
lateral lunge with a drop lunge - 6L/R
glute bridge - 10
inverted hamstring -backward- 6L/R

4. Neck WU
swiss ball isometric holds against wall - 50 seconds - front/left/right

5. Strength (1 minute rest between each work set)
1-arm DB bench press - 40 x 5L/R, 50 x 5L/R, 60 x 5L/R, 70 x 5L/R, 80 x 5L/R

superset: (no rest between sets)
slow eccentric cable curl - 10 count negative - 70 x 5, 70 x 5, 70 x 5
back extensions - slow - 10, 10, 10

6. Metcon Thruster practice
Thruster practice - 45 x 5, 95 x 5 (going full ROM to full extension at the top)

For time: 45 x 95# thrusters
10, 5, 6, 6, 4, 6, 5, 3
Total time: 6:55

7. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~7 minutes

Notes:
-row- 1:41 wasn't exhausting but a bit harder than I should have done as my warmup, oops, talking to Derek made me think about setting a 500m PR
-DU's - It's coming along
-1-arm bench - Instead of straight sets I went down and went up, 80 was hard but I can go up.
-Eccentric curls - Steven reminded me that I need to be doing the slow eccentric stuff for my arm, burning but no pain = good.
-back extensions - did these slow today and really concentrated on firing both sides of my lower back
-Thrusters - I'm not sure when I last did barbell thrusters so threw this in here to make that old weakness of mine a strength. What killed me wasn't so much the lack of wind but the wrist pain, I constantly found myself holding the bar on my fingers for the press, a really bad habit that was putting a hurting on my wrists. When I started out I would be pressing with my palms but after a few reps I kept reverting with the bar on my fingers. I kept having to put the bar down and shake out my hands.

Derek Simonds
08-06-2008, 08:50 AM
That 1:40'ish time won't kill you but it takes a few minutes to recover. It is amazing what a difference a mere 11 seconds is (to get under 1:30).

I will row tonight.

Allen Yeh
08-08-2008, 05:19 AM
August 7, 2008
*21 hour fast*

No workout today, worked a half day then went home got the family and went off to NY. Popped over to the Brooklyn Banks, a skateboarding spot of some renown as a surprise to Hunter and Chase. Did some dynamic and static stretches as well as some vaults and climbs up stuff. Very cool place. It's under the Brooklyn Bridge on the Manhattan side next to the police HQ.

Allen Yeh
08-11-2008, 08:06 AM
August 8, 2008
*15 hour fast*

Spent the day at a local amusement park with the kids, fun stuff.

August 9, 2008
*14 hour fast*

Went to Jones beach with my family, my parents watched the kids and I saw The Dark Knight again with my wife, can you believe she didn't like it?!? Afterwards we went to a Japanese Steakhouse and I had some good eats there!

August 10, 2008
*no fast*

Spent the majority of the day driving back to VA today, this was my crappiest eating day out of the last 3, we left my parents house at 10AM and got back to my house in VA at 8PM, even if you take out all the stops...which total around ~2.5-3 hours...that would mean it took us 7-7.5 hours to get home, UGH!

Allen Yeh
08-11-2008, 08:11 AM
August 11, 2008
*15 hour fast*
*Fasted workout*

1. Mobility/Movement Prep
foot mobility drills ~25m
reverse lunge with lateral felxion - in place - 6L/R
inverted hamstring - in place - 8L/R
knee hug - moving - 8L/R
sumo squat to stand - 6

2. Prehab
glute bridge - 10
clams - 10L/R
adduction - sidelying - 12L/R
quadruped abduction - 8L/R

3. Run
Ran - 1.30 miles - 11:00 ~8:00min/mile pace
walk - 0.4miles - 6.5 min

Notes:
-Spent some extra time with warmuing up and mobility after sitting in the car so much yesterday
-Run - Crappy, I didn't feel tired or gassed just felt out of it, stopped on the hill back home and walked the rest of the way. Ugh. Hopefully my PM session will be better.

Allen Yeh
08-12-2008, 05:30 AM
August 12, 2008
*no fast*
BW = 189-191

1. Warmup
row@4 - 500m 1:55.9 (felt sllllloooow today)

2. Gymnastic Warmup
planche pushup on rings w/ feet on box - 3, 3, 3
neutral grip pullup - 4, 4, 4

3. Diesel Crew shoulder rehab #3
pullup retractions - 12, 12
barbell overhead shrug - 95 x 15, 95 x*15
scap pushup - 15, 15
posterior capsule stretch - 12L/R, 12L/R

4. Mobility/Movement Prep warmup
leg swings - 10F/B, 10 side to side
lunge w/ lateral flexion - backward - 3L/R
inverted hamstring - backward - 6L/R

5. Strength (1.5-2.5 minute rest between each work set)
Burgener WU - 45 x 1
Front squat - lifting from bottom - 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 5

6. Metcon
3 Rounds - 45 seconds rest between rounds
5 box jumps - mid thigh height
10 GHD situps
20 KB cross chops - 35#KB
10 Band KB swing - 55#KB w/red Iron Woody band
5 plyo pushups - touching chest

Times: 2:00, 2:00, 2:11

7. Misc.
RDL - 95 x 10, 95 x 10, 95 x 10, 95 x 10 (1 minute rest between sets)
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes

Notes:
-planche pushup - These felt kind of awkward
-FS - I missed these last week so I threw them into this week, 175 felt better than 155
-metcon - The cross chops slowed me down a little but overall a fun core-centric little circuit
-RDL - Threw these in here to get a good stretch on my hamstrings, I'm going to try to remember to throw these in here on my lower body strength days, 95 was light I could definitely go up in these.

Allen Yeh
08-14-2008, 06:09 AM
August 13, 2008
*fasted workout*


1. Warmup
jump rope - 1min on/0:30 off
double under practice - 3 minutes
foot mobility drills - 25m's
running drills - 10m's - high knees, cariaocas, side shuffles, backwards run

2. Track workout
800's - 3:27, 3:28, 3:31 (2:45 rest between)

100m strides - 0:18, 0:21, 0:18, 0:20, 0:19, 0:17 (0:40 rest between)

Notes:
-double unders - These felt good today I actually stringed a quite a few together
-800's - My goals was to get under 3:30, the first 2 sets felt great, the 3rd set after ~250m's I realized I was going to slow and really poured it on the last 150. That sucked
-Strides - These felt great

Allen Yeh
08-14-2008, 06:29 AM
August 14, 2008
BW = 193-195.6 (Seriously...WTF???? That is slightly discouraging!)

1. Warmup
Row@5 - 500m - 2:04
Various KB exercises for time (2H swings, 1H swings, H2H stuff, around the world, figure8's w/uppercuts, windmills, cleans, bottom's up pressing) - 35#kb x 3 minutes, 25#kb x 3 minutes

2. Diesel Crew shoulder rehab #4
incline DB retraction - 25 x 15
prone Y - 5 x 15 (waaay to easy)
prone internal rotation - 5 x 15

3. Neck
Swiss ball isometric hold against wall - 0:40 front/L/R

4. Gymnastic Warmup
handstand hold - 0:50, 0:20
tuck-sit - 0:15, 0:17, 0:16

5. Strength (1.5-2.5 minute rest between each work set)
Burgener WU - 45 x 1
power clean - 45 x 5, 100 x 5, 120 x 5, 140 x 5, 150 x 5, 170 x 5

plate raise + truck driver - 25 x 8, 25 x 8

cable curl - 10 count eccentric - 70 x 5, 70 x 6, 70 x 6
back extensions - 15, 15, 15
(superset with no rest)

isometric Pallof Press hold - 60 x 0:30L/R, 60 x 0:30L/R

6. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes

Notes:
-Super stiff when I woke up this morning, hamstrings = sore and TIGHT after the RDL's on the 12th and then the 800's+strides on the 13th. Did an extra long warmup, forgot any movement prep/mobility stuff by the time I was done with the miscellaneous stuff.
-row - this felt soooooo bad, I just felt like my joints were glued together this morning.
-KB stuff - Didn't count reps at all just flowed from one thing to another really trying to warm up my hamstrings and threw some other stuff in there for the heck of it. My H2H skills are lacking, but practicing these in the gym is not the best idea.
-Neck - My neck has been stiff all week, so I took it a bit easier on the time and frequency this week.
-power cleans - Yikes, these just sucked all around, I didn't get focused until the 4th set, I was being really sloppy the first 3 sets and I didn't even realize it until the end of the 3rd set. 170 felt ok but heavy.
-Isometric Pallof Press hold (http://www.t-nation.com/free_online_article/sports_body_training_performance/5_programming_strategies_for_quick_results) - YIKES this exercise torched my sides, next time I'll decrease the resistance and actually get 3 sets

Derek Simonds
08-14-2008, 07:46 AM
I had to look them up but I agree the Pallof Press Hold is a toughie!

Allen Yeh
08-18-2008, 08:32 AM
August 15-17, 2008

Nothing much these days, lots of walking, did the Natural History Musuem thing with my family on Friday. Too much eating of crap due to the convenience of it. Sunday was ok but then lunch was crappy due to mall eating when out shopping for Hunters school clothes.

Allen Yeh
08-19-2008, 08:39 AM
August 18, 2009
*15 hour fast*

Instead of hitting the gym today I cut the lawn for an hour using a grass trimmer. After the first half hour I was wondering what the heck I was thinking and why I didn't buy the electric mower instead. The yard isn't even that big it just took a long ass time using a grass trimmer. I think I lost some blood too due to the mosquitos thinking it was feasting time. Bastards.

Allen Yeh
08-19-2008, 08:56 AM
August 19 2008
AM workout
BW = 191
*no fast*

1. Warmup
2H KB swing - 35# - 1 minute - 35
1H KB swing - 35# - 1 minute each hand - 30/30

2. Gymnastic Warmup
handstand hold - 0:35, 0:19 (~:010 freestanding!!!!), 0:18 (~0:10 freestanding)
NG pull-up - 6
chest-up - 7, 5
v-up - 10, 10, 10

3. Mobility/Movement Prep warmup
elbow to instep - in place - 3L/R
reverse lunge w/lateral flexion - 4L/R
lateral lunge with a drop lunge - 5L/R
inverted hamstring -backward- 8L/R

4. Prehab
x-band walk - 10L/R
adduction - sidelying - 12L/R
abduction - quadruped - 12L/R
clams - 10L/R

5. Strength
Pendlay rows - standing on rubber mat for elevation - 45 x 5, 75 x 6, 105 x 8, 125 x 5, 145 x 5, 165 x 5, 175 x 5
GHD situp - 10, 10, 11, 10
(superset with full rest between sets - 1 min)

Pallof Press isometric hold - 50 x 0:30L/R, 50 x 0:30L/R, 50 x 0:30L/R
(0:30 rest between sets)

decline DB press - 55 x 12, 70 x 6, 70 x 6
(1 min rest between sets)

6. Running
400's - 1:40, 1:44, 1:42, 1:45 (1 min rest between) - slight pain in my right knee on the turns

100m strides - 0:21, 0:22 (0:40 rest between)

Notes:
-Handstand hold - I was pretty shocked when I realized I hadn't touched the wall with my feet for more than 2 seconds!
-Pendlay row - These felt kind of strange, having to deload on every rep. I'll keep these in here for at least 5 more weeks to see where it takes me
-GHD situps - piece of cake, should have added more reps, didn't think about it until the 3rd set
-Pallof press isometric hold - tough
-Decline DB press - my chest felt a little fried after the Pallof press isometric hold, these were tough
-400's - I was shooting for a sub 1:45 and made it, so that means next time I decrease my rest another 0:15. My knee was bothering me a bit on the turns, I need to stop ignoring soft tissue work.
-100m strides - not feeling it today so I cut it short.

PM
30 minutes on the foam roller focused on my lower body.
10 minutes with the backknobber thing

Allen Yeh
08-19-2008, 09:50 AM
Goals by end of 2008: - Arm injury is forcing me to reevaluate all my goals, goals are in most important to least.

1. Bodyfat/bodyweight reduction
Why: I know I had this in my log before but that was for aesthetic purposes, this time I'm putting it here due to being diagnosed with mild sleep apnea and I'm unwilling to be hooked into a C-pap machine in order to sleep for the rest of my life and I'm sure as HECK not going to let some doctor laser/rotorrooter out tissue from the inside of my throat. FORGET THAT.
How: Weight loss has been a focus for the last 3 weeks and it seems like things are going ok. Financial burdens are going to prevent me from doing a liquid diet during the day and solid meal at night type thing, instead I'll be going with IF and low-carb eating. No more mass gaining allowed for me. I will to focus on upping my strength without upping my weight.

2. 7:00 mile by September 2008, 35:00/5 mile by End of January 2009
Why: I recently spoke to someone who just graduated from Basic Officer Leader Course II and III in May and he told me they were running at a 7:00/mile pace all the time at 5 miles a pop. I know this goal is going to compromise all my strength goals but until I graduate that course next year running needs to be my priority.
How: I've been running pretty consistently for the past 2 months and I know the first part is almost there. I'm pretty concerned about the 2nd part though where I'll have to string together consecutive 7:00 miles. I've been running 400's and 800's and decreasing my rest times as well as longer distance runs.

3. Rehab left arm, tendonosis in left forarm/elbow area
Why: Because I find full use of my left arm pretty damn useful!
How: I've been avoiding anything exercise wise or not that hurts my arm along with a good dose of stretching and eccentric exercises targeting the area. Heat needs to be applied but I've been slacking in this aspect.

4. 300 Front squat
Why: Because I'll go crazy if all I do is running for the next 6+ months
How: Right now I'm going with a 5 x 5 and making steady progress. Once I stall for more than 2-3 weeks in a row then I'll switch up my methods, I think right now I'm sitting at ~250 for 1. If I get 300 early then I'll adjust fire and get a loftier goal. I'm just afraid to pile too much onto the plate since the running thing is a priority.

Allen Yeh
08-21-2008, 06:16 AM
August 20, 2008
*16 hour fast*

No workout today, I was supposed to go in and do power cleans but I was TIRED. So just went home and took care of things while my wife took a nap. Then I slept 10 hours and I'm still TIRED.

Eva Claire Synkowski
08-21-2008, 07:22 AM
1. Bodyfat/bodyweight reduction[/B]
Why: I know I had this in my log before but that was for aesthetic purposes, this time I'm putting it here due to being diagnosed with mild sleep apnea and I'm unwilling to be hooked into a C-pap machine in order to sleep for the rest of my life and I'm sure as HECK not going to let some doctor laser/rotorrooter out tissue from the inside of my throat. FORGET THAT.
How: Weight loss has been a focus for the last 3 weeks and it seems like things are going ok. Financial burdens are going to prevent me from doing a liquid diet during the day and solid meal at night type thing, instead I'll be going with IF and low-carb eating. No more mass gaining allowed for me. I will to focus on upping my strength without upping my weight.



do you mind me asking current ht/wt/bf% ?

on another note - thought id mention - ive gained weight (lean-mass) with low-carb / IF. recently, im keeping LC and IF, but ive dialed back the fat in hopes of losing it. i know lean mass isn't bad... but its a little too high for the metcon stuff i like.

Jacob Rowell
08-21-2008, 08:19 AM
Good luck with those goals!

I've been a bit of a meathead lately, so I'm more biased towards seeing that 300 FS. I've gotten to 290 through a bit of ME lifting and the texas method, and I'm not a particularly strong guy. I'm sure you'll land it in no time.

Frank Needham
08-21-2008, 09:58 AM
Those are pretty lofty goals, good luck with them! Can I ask how long it typically takes you to complete one of those workouts entered in your log?

Allen Yeh
08-21-2008, 12:12 PM
do you mind me asking current ht/wt/bf% ?

on another note - thought id mention - ive gained weight (lean-mass) with low-carb / IF. recently, im keeping LC and IF, but ive dialed back the fat in hopes of losing it. i know lean mass isn't bad... but its a little too high for the metcon stuff i like.

I'm 5'9" and the last week or so I've been weighing in at 191. Bodyfat I'm not sure I haven't had a actual bodyfat measurement in years (none that I have any trust in that is). I'm guessing just looking the mirror between 12-15%. I've been sitting around this weight for years now, although LBM has gone down and bodyfat has gone up. I was thinking if I could drop a solid 10+ pounds and adjust my body so that I sit there, hopefully it would help.

Weight loss was one of the first things I was looking at in terms of trying to help this sleep apnea thing, but someone mentioned to me it might be dietary, so I may look into that as well. The doctor practically wanted me to take one of those C-pap machines out the door with me. I know my snoring bothers Laurie, as well as she is concerned because she says it seems like I'll be gasping for breathe at times.

When I first did IF last year, I lost almost 15#'s then with my wife's surgery and recovery I gained it all back and then some. I'm trying to go back through my log and emulate what I did last year.

Allen Yeh
08-21-2008, 12:15 PM
Good luck with those goals!

I've been a bit of a meathead lately, so I'm more biased towards seeing that 300 FS. I've gotten to 290 through a bit of ME lifting and the texas method, and I'm not a particularly strong guy. I'm sure you'll land it in no time.

Thanks.

Allen Yeh
08-21-2008, 12:17 PM
Those are pretty lofty goals, good luck with them! Can I ask how long it typically takes you to complete one of those workouts entered in your log?

The last workout I did took like almost an hour and a half. Typically I try not to include my runs on lifting days but I had been slacking all weekend. On a day where I'm in the gym it'll usually take 1-1:15 to do everything from WU stuff, skill practice, strength work, metcon, and stretching. It looks like a lot but I'm pretty anal retentive about keeping my log detailed. I'm constantly checking my watch during my workouts to make sure I'm keeping a good pace.

Allen Yeh
08-21-2008, 12:43 PM
August 21, 2008
BW = 191.2

1. Warmup
Double under practice - 2 minutes
chest-up - 5, 5

2. Diesel Crew shoulder rehab #5
EQI pushup - 30 seconds, 35 seconds
prone Y's - 7.5 x 12, 7.5 x 15
plate halo - 10 x 12CL/CCL, 10 x 12CL/CCL

3. Mobility/Movement Prep warmup
leg swings - 10F/B, 10 side to side
arm swings - 10 f/B
inverted hamstrings - 6L/R
reverse lunge w/lateral flexion - 5L/R

4. Strength (1.5-2.5 minute rest between each work set)
Burgener WU - 45 x 1
power clean - 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 1,0,0

band rotations - red Iron Woody band x 10L/R, 10L/R, 10L/R

5. Neck
Swiss ball isometric hold against wall - 0:45 front, 0:30 L/R, 0:45 front, 0:30 L/R

6. Metcon
25 burpees - 1:22

7. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band

Notes:
-DU's - Yay! I was able to get more than a few in a row today
-power cleans - The first 3 sets felt pretty snappy, the 155 set I felt kind of crappy on the last 2 reps, the 175, holy crap, that thing felt heavy, the 2nd and 3rd attempt I just couldn't get it high enough. 175 next week!
-Metcon - I think I shaved 10+ seconds off the last time I tried this, I didn't have to stop at all, I'll add 5 more next time.

Allen Yeh
08-22-2008, 06:45 AM
August 22, 2008
*no fast*
BW = 193

1. Warmup
double under practice - 2 minutes

2. Gymnastic Warmup
pushup parallettes - 20, 11
chestup - 4, 4
hollow rocks - 10, 20

3. Diesel Crew shoulder rehab #1
db retraction - 35 x 15L/R
db protraction - 35 x 15L/R
posterior capsule stretch - 12L/R

4. Mobility/Movement Prep warmup
elbow to instep - 4L/R
lunge w/ lateral flexion - forward - 6L/R
lateral lunge w/ drop lunge - 6L/R
inverted hamstring - backward - 8L/R

5. Strength
Front squat - lifting from bottom - 45 x 5, 135 x 3, 155 x 3, 175 x 3, 195 x 3, 205 x 3
(1.5-2.5 minute rest between each work set)
RDL - 105 x 10, 105 x 10, 105 x 10, 105 x 10 (1 minute rest between sets)

6. Metcon
Thruster practice - experimenting with different grip widths - 45 x 5, 95 x 4 (wide grip = no good, couldn't regrip), 95 x 3 (left arm is hurting switching to KB's
KB thrusters -2x45# KB's - 25 in 2:24
DB split snatch ladder - 35#'s - 1, 2, 3

7. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band

Notes:
-FS - I switched to triples today, the 205 set felt good
-RDL - Did the first 2 sets very slowly, did the last 2 sets a bit faster, I can stand to go up in these for sure.
-Thruster practice - A wide grip while it felt better on the press, it was just too cumbersome to re-grip, my pinkies kept getting in the way. When I start jerking again I'll have to remember the wider grip. I was trying to find a narrower grip but the 2nd set of 95 starting hurting my left arm so I switched to KB's. The KB's felt fine, except that I felt like I wasn't getting a good drive from my legs to the press, near the end of the 25 I just felt like I was front squatting and strict pressing which is waaay too fatiguing on the shoulders.
-DB split snatch - didn't know what else to do so I threw these in here for the hell of it.

PM
Foam roller - 40 minutes

Eva Claire Synkowski
08-22-2008, 03:15 PM
I'm 5'9" and the last week or so I've been weighing in at 191. Bodyfat I'm not sure I haven't had a actual bodyfat measurement in years (none that I have any trust in that is). I'm guessing just looking the mirror between 12-15%. I've been sitting around this weight for years now, although LBM has gone down and bodyfat has gone up. I was thinking if I could drop a solid 10+ pounds and adjust my body so that I sit there, hopefully it would help.



i thought you were around there. guess i was surprised to hear sleep apnea diagnosis, albeit mild, being that lean. you mentioned dietary connections - i wonder if dr. g has some insight.

Allen Yeh
08-22-2008, 06:21 PM
It seems like I've been snoring for years but I can only recall it becoming a problem either late in college or after I graduated. Not sure what sparked a change I know my weight changed a lot in college due to training like a BB'er for years.

Allen Yeh
08-24-2008, 04:23 PM
August 23, 2008
*14 hour fast*

AM

Run/walk to Farmers market and back - 3 miles - Took over 1 hour for the whole thing including buying stuff.

Notes: Think I slept wrong I have a really bad crink in my neck.

PM

Foam roller + backknobber thing ~20 minutes

Allen Yeh
08-25-2008, 04:35 AM
August 24, 2008
*14 hour fast*

Nothing much, went to the pool with the kids. Foam rolling and backnobber thing while watching the Olympics closing ceremony.

Allen Yeh
08-26-2008, 07:36 AM
August 25, 2008
*13 hour fast*
*fasted workout*
BW = 193.2 (after a weekend of ok eating just more carbs than usual)

1. Warmup
row@5 - 3:00 - 800m (Not great)

2. Gymnastic WU
Chest up - pinkies touching - 3
knees to elbows - 10, 10, 7(grip gave out)

3. Mobility/Movement Prep warmup
leg swings - 10F/B, 10 side to side
voyager shrug - 60 x 12, 60 x 12, 60 x 11

4. Strength (2-3 minute rest between each work set)
Burgener WU - 45 x 1
muscle clean + tall clean - 45 x 2(1+1), 95 x 2(1+1)
power clean - 95 x 5, 115 x 5, 135 x 5(snappy and tight), 155 x 5, 175 x 5(EASY!! hell yeah!)

5. Metcon CF Bolling WOD 08252008
3 Rounds for time:
5 deadlifts - 225#
10 burpees - chest to floor and hands in air
15 Calories on Rower@5

Total Time: 5:39 (1:59, 1:55, 1:46) (4/20 people)

Notes:
-Short on time today, tried to fit everything under 45 minutes
-KTE's - grip gave out on the last set, midsection could have kept going, no strain on my forearm which is a ++++!!
-Voyager shrugs - saw the T-nation article and wanted to try them out, an interesting movement sore in a weird place on my back today, http://www.t-nation.com/free_online_article/sports_body_training_performance/mondays_with_thibs_the_voyer_shrug_1
-power cleans - Today I don't know what the deal was but 175 was EASY for all 5, I tried to take a little bit more rest than I had the last time and maybe that was the difference, I'm not sure.
-Metcon - I don't usually do the CF Bolling WOD's as they run into the 20-30 minute range usually but this one looked fun up on the board. The DL's and burpees were completely unbroken, the only way I think I could have shaved off seconds would have been the row, the first row I didn't tighten the straps on my feet and that made a big difference in feel. Fun workout.

Allen Yeh
08-26-2008, 07:55 AM
August 26, 2008
AM workout
BW = 190-190.8
*16 hour fast*
*fasted workout*

1. Mobility/Movement Prep warmup
foot mobility drills ~25m's
knee hug - 8L/R
inverted hamstring -backward- 6L/R

2. Prehab
stick dislocates - 12, 12
OHS w/ stick - 15, 12
kip swing - 10, none hurting left arm

3. Running
1.5 miles - 15:00's !!#@!$!@#!@ WTF Today just sucked it ended up being a run/walk.

4. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band - ended up only getting through the ankle/calf and achilles stretches my brain just wasn't there today

Notes:
-kip swing - the first set my arm felt a bit tight but when I tried for the 2nd set that hurt so I terminated the set immediately
-Run/walk 1.5 miles - Whiskey Tango Foxtrot!!! My intention today was to go out and run at the pace I've been running on the 400's and 800's and see where I'd get, At 3:30 I was only at 0.45 miles where I was shooting for 0.5 miles/3:30 I kind of got discouraged as I tried to make up time by running even faster but fatigued myself by 0.7 miles and walked a bit. I was pretty disgusted with myself by the time everything was over. I also think my nike+ ipod thing isn't calibrated correctly because for a course that is supposed to be 1.5 miles it said I had only gone 1.42 miles. Either I'm even slower than I think I am or this thing needs to be recalibrated to measure distance correctly. The http://www.usatf.org/routes/map/ says it's 1.51 miles. Urgh.

Allen Yeh
08-28-2008, 04:46 AM
August 27, 2008
*21 hour fast*

Ended up not working out and went home to take the kids outside. That was a mistake. Made a protein shake with coconut milk and spinach, most of it ended up on the stairs/wall as I slipped and landed on my ass. Somehow I hurt my left hip flexor doing this. Great.

After being outside for 2 hours I ended up pigging out when I got home because I was starving, so 1 chicken breast, spinach, ramen + 5 eggs, 3 scrambled eggs + 1/2 package of TJ's balsamic vegatables I was finally full.