Thread: Allen's Journal
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Old 03-04-2013, 05:50 AM   #1573
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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2MAR2013
BW = 191

sumo dl - 135 x 10, 185 x 8, 185 x 8
seated leg curl - 90 x 15, 90 x 15, 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3 + 150 x 3

squat - bar x 8, 155 x 3 + 185 x 3 + 215 x 3 + 235 x 3 + 255 x 3
leg extension - 90 x 12, 90 x 12
SLDL - 135 x 8, 135 x 8

leg press - 290 x 3, 380 x 3 + 470 x 3 + 560 x 3 + 650 x 3 + 720 x 3 + 810 x 3

seated calf raise - 70 x 29 + 15 + 11 + 8 +10 + 10 + 17

Notes:
-Shockwave week 2 - leg day
-Felt awesome this morning did another CN later this evening
-skipped regular warmup due to being super rushed for time only had 45 minutes today
-squats - felt decent
-leg press - good start point this time, last "set" was stll explosive but hard
-Calf stuff - I am officially dumb, went a little overboard on these and I started paying for it the night of the 3rd and this morning on the 4th I can barely walk
-lat pain rib pain - almost all gone only some things hurt it looking forward to back day

3MAR2013
BW = 189
Speed day
warmup run - 6:29 - 0.75 miles = 8:39/mile pace
200m with 1:00 rest x 4 - 0:55, 0:49, 0:51, 0:51 - shooting for a 0:53/200m ~=7:05/mile
400m with 1:00 rest x 6- 1:51, 1:55, 1:53, 1:54, 1:55, 1:58 - shooting for 1:54/400m ~= 7:36/mile
cooldown - 5:00

Notes:
-Didn't go as overboard with my carb nite last night, going to keep doing 2 CN's a week one crazy one moderate.
-Speed day - I know it goes against the recommendations but I was bored of running intervals of 800m+ will get back to the longer intervals next week.
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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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