Thread: Allen's Journal
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Old 10-29-2008, 05:41 AM   #610
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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October 28, 2008
*no fast*
BW = 194??? (I don't get it)

1. WU
Eric Cressey Warmup Option 2:
SMR using massage ball thing - thoracic mobility, adductors, 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
1-arm DB push press - 40 x 6L/R, 50 x 6L/R, 60 x 6L/R, 60 x 6L/R
close grip chin up - chest touching bar - 6, 6, 6, 6
(superset with full rest - 1 minute)

pushup - 10, 10, 10
1 arm DB row - 60 x 8L/R, 65 x 8L/R, 65 x 8L/R
(superset with full rest - 0:30)

kneeling cable external rotation - 20 x 12L/R, 30 x 12L/R, 30 x 12L/R
side bridge - 0:30L/R, 0:30 L/R, 0:30L/R
(superset with full rest - 0:15)

KB band curl - red iron woody band - 35# x 8, 45# x 4, 35# x 6, 35# x 3


3. Cardio

Rower@5 - 0:20/0:40 interval - 10 minutes total - 2445m's total (1000m's in 3:57, 2000m's in 8:03)

5 minute walk

Notes:
-Maximum Strength -phase 1 - upper body day 2
-1- arm DB PP - Didn't hurt and it wasn't heavy but I did feeling a strange clicking feeling every time I'd bring the weight down in both shoulders
-close-grip chin up - The grip was a bit awkward, had to reset my grip on the later sets, I'll add a little weight next week, no arm pain at least
-pushup - Did this as EC describes in the book "pull your chest to the floor" Strange to think about it that way and you do feel it in your upper back
-DB row - I think 65 may have been a bit too heavy as my form deteriorated a little
-kb band curl - 35 was too easy for the first set but then 45 was too heavy
-row -My glutes felt like they were on fire after the first 3 minutes.
-walk - legs felt crampy after the row, just to loosen them up a little
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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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