Thread: Allen's Journal
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Old 07-22-2010, 06:21 AM   #1350
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

July 21, 2010
BW = 188

1. Strength
press - 55 x 5, 65 x 5, 80 x 5

tempo pushup - 2 second up/down - 12, 12, 8, 5
pullups - 5, 5, 4, 2
(superset with no rest - 0:40)

After run:
tempo pushup - 2 second up/down - 12, 9
pullups - 4, 3
(superset with no rest - 0:40)

2. Energy
warmup Run @ 1.5 incline - 3:30 @ 8:00/mile pace
Sprints@15 incline - 0:10 sprint and slow treadmill down to 20:00/mile pace until HR dropped down below 130 - 11 intervals total
cooldown @15 incline - 8:00 @ 20:00/mile pace

Total distance over 30 minutes =2.3 miles

-5/3/1 deload OH press
-Short session today
-tempo pushups - harder than it seems
-pullups - low intensity, lot of sets
-No NECK/ABZ intentionally, didn't want to cut intervals short
-HRI Intervals - method taken from
you can simply set a high incline (15% grade) and sprint for 10-12 seconds, let your heart rate come down to 130-140 and then sprint again
-I need to but a HR rate monitor, trying to use the treadmill monitor was irritating nad probably wrong, I also wasn't sure if I was supposed to wait until my HR dropped between 120-130 or 130-140, I chose the former when it was supposed to be the latter. I also didn't do enough intervals, I only did a total of 11, when you are supposed to do 15-20 per session.

Guidelines for myself on HRI:
1. Warmup
2. Set incline to 15
3. Increase speed and sprint for 10-12 seconds
4. Decrease speed and walk @ 15 incline untl HR drops down to 130-140
5. Lather, rinse and repeat 14-19 times
6. 2-3 weeks on/1 week off 2-3x per week

It's like hill sprints just regulating the rest period via HR instead of a time period. Overall I felt pretty good after it. I need an decent HR monitor though to really get accuracy but I don't have the $$ to drop on one at the moment.
"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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