Thread: Allen's Journal
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Old 09-16-2009, 10:34 AM   #999
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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September 16, 2009
*14 hour fast*

AM

Pushups - chest to deck, slow steady reps - 24, 13, 10, 8
(1 minute rest)

Notes:
-I've totally been slacking on doing pushups for weeks now, Right now I'm sticking with 4 sets, chest to deck slow, 4 times a week, so before next Wed, I need to do this 3 more times.

Afternoon:
1. Warmup/Prehab

Phase One: Hip Flexor Flexibility and Glute Activation
Hip flexor stretches - 2 sets of 1 minute L/R
glute bridge w/ 0:05 isometric hold at top - 10, 10
bird dog w/ 0:05 isometric hold at top - 10, 10
clam - w/ 0:05 isometric hold at top - 10, 10

knee hugs - 5L/R
butt kicks - 5L/R
lateral lunge - 5L/R
drop lunge 5L/R
inverted hamstrings - forward - 5LR

2. Run
Run 10:00
walk 3:00
run 8:00
walk 3:00
run 2:00
walk 8:00

Run total 20:00, walk total 14:00
Total Distance ~3.5 miles (according to this map running route thing) I'm thinking more like a 5K than 3.5

Notes:
-Thought provoking article, had a bit of free time at work so I gave it a try. http://www.tmuscle.com/free_online_a...the_glute_myth[/quote]
-Longest run I've done since the first week of June, not bad considering for ~5 minute I went off on a trail that dead-ended so I ended up cutting across the woods to get back to the road. Not great since I couldn't extend the 8 into 10 minutes, I was beat.
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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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