Thread: Allen's Journal
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Old 11-02-2010, 04:55 AM   #1467
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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big update

10/27/2010

Mwod 9/10/2010 - using foam roller to restore glide of legs
hollow rock - 1:04, 0:30, 0:17, 0:19, 0:19, 0:23 - 0:30 rest between each set
pushup - 30

10/28/2010
25min walk
Mwod #34
-lacrosse ball - VMO - 1:00L/R
-lacrosse ball - flexor wad - 1:00L/r
-high flexion letting knee drop to ground - 1:00L/R
-couch stretch 1:00L/R
Bonus stuff
-lacrosse ball on scap while moving arm 1:00L/R
-impingement fix - 1:00L/R
-thoracic extension - 1:00
-sink stretch - 0:30

10/31/2010
bw = 189
Morning
Mwod #69:

Test - jump rope
-feet on stick - 1:00L/R
-site on lower leg anterior tib stretch - 2:00
-lunge stretch on box - keeping glutes tight - 1:30L/R

Afternoon
ECWU#2
jump rope - 1:00, 0:30

DL - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 255 x 1, 255 x 5, 290 x 3, 325 x 3
TKE w/ blue band - 20, 25, 20, 20, 25
pullup - chest to bar - 8, 6
press - 45 x 5, 65 x 3, 95 x 1, 110 x 1, 110 x 5, 125 x 3, 140 x 3

reverse hyper - 10# DB - 15, 12, 10
jump rope - 0:30, 0:30, 0:30
ab wheel - 12, 10, 10
(triset with no rest)

11/1/2010
2.34 miles - 18:13 - 7:47 min/mile pace
cooldown - 10 minute walk
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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