Thread: Allen's Journal
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Old 03-25-2013, 11:05 AM   #1581
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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23MAR2013
BW = 186
ECWU
sumo dl - 45 x 8, 60 x 8, 60 x 8
seated leg curl - 70 x 20, 90 x 12, 90 x 12, 75 x 3 + 95 x 3 + 115 x 3 + 135 x 3 + 150 x 2

1-legged leg press - 50 x 8, 700 x 3, 90 x 3 + 110 x 3 + 130 x 3 + 150 x 3 + 170 x 3
dead-stop 1-legged leg press - 150 x 8

squat w/monster mini bands - bar x 3, bar x 3 + 65 x 3 + 85 x 3 + 105 x 3 + 125 x 3 + 145 x 3 + 165 x 3 + 185 x 3 + 205 x 3

1-leg RDL - 20 x 10, 20 x 10
seated calf raise - 45 x 35 + 20 + 20 + 15 + 10
tib raise - 10 x 10, 25 x 12, 25 x 12
landmine - bar x 12, bar x 1, bar x 8

Notes:
-Shockwave leg day

24MAR2013
Rest Day - nada


25MAR2013
Roadwork 2.0: 130-15 BPM
ellipctical - 12:00
MB drills - 5:00
treadmill - 10:00
row@5 - 10:32 = 2500m's
arc trainer - 10:00
KB circuit - 5:00
bike - 5:00

High resistance intervals - treadmill@15% - 18 total 0:05/140BPM's

Notes:
-week 2 of Joel Jamiesons 4 week conditioning program
-Sheesh super long day, really want to make the polar rs100 my next purchase, hard to get a good gauge of my HR doing things that weren't on machines with HR monitors. I know I was moving a bit too quickly on the KB stuff and the rowing
__________________
"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

Last edited by Allen Yeh; 03-25-2013 at 11:05 AM. Reason: added rest day
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