Thread: Allen's Journal
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Old 04-11-2013, 05:45 PM   #1584
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

A quick synopsis of the last 2 weeks:
My wife had an anterior cervical disectomy surgery in MD on the 2nd before we came back to SC on the 7th. She is doing ok but not great.


bw = 189
Quick legs workout using Shockwave

Tempo Intervals - 0:12/1:00 x 10
Anaerobic threshold interval - 5:00/3:00 x 3

cardiac output:
bike - 15:00
elliptical 15:00
MB drills - 7:00
treadmill - 12:0
DB stuff - 4:00

high resistance intervals - 15% @ 9.3 x 12, @ 10.0 x 5, @ 10,9 x 3

foam roll

band and upper body DB stuff in hotel gym


foam roll + joint mobility
tempo intervals - 0:12/1:00 x 10

anaerobic threshold intervals - 5:00/3:00 x 3

Shockwave protocol back/triceps day

Shockwave protocol chest/shoulder/biceps day

BW = 188
warmup - running drills/joint mob ~5:00
cardiac power intervals:
2:00/1:00 x 2
rest 3:00
1:30/3:00 x 7

-These were awful, covered a little less than 2.5 miles in the time though, almost all rest periods I was trying to stand still, I was trying to get my HR up to 187 and keep it there for 30 seconds the 2:00/1:00 was AWFUL so I went to the other interval mentioned.
"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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