Thread: Allen's Journal
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Old 10-26-2008, 09:17 AM   #602
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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October 24, 2008
*15 hour fast*
BW = 193

1. WU
Eric Cressey Warmup Option 2:
SMR using massage ball thing - quads. IT bands, hip flexors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 4, 205 x 4, 195 x 4, 195 x 4, 195 x 4
(1-1.5 minutes rest)

neutral grip incline DB press - 35 x 10, 40 x 10, 40 x 10L/R
seated cable row - 7 x 10, 7 x 10, 7 x 10, 8 x 10
(superset with full rest - 0:30)

prone Y - 5 x 12, 5 x 12, 7.5 x 12
sidelying external rotation - 5 x 12L/R, 5 x 12L/R, 5 x 12L/R
(superset with full rest - 0:30)

side bridge - 0:30L/R, 0:30L/R, 0:30L/R
(no rest)


3. Cardio

Rower@5 - 0:20/0:40 interval - 5 minutes total - 1269m's total (1000m's in 3:51)

Notes:
-Maximum Strength -phase 1 - upper body day 1
-bench press - tried powerlifter style bench and it felt very strange, the last set I got a handoff and that felt much better, I've pressed more than 205 for 4 but trying to keep my back tight and all that was odd.
-row - It was supposed to be 10 minutes total but I ran out of time, I made myself hit 5 minutes and then ran out of the door. Pretty hard.
[/QUOTE]

After I got home a little late:

I took an hour+ walk with Connor after I got home, we just went for a walk in the neighborhood and I let him choose our path (for the first half hour anyway). Fun times.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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