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Old 07-21-2008, 06:37 AM   #441
Allen Yeh
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July 18, 2008
*15 hour fast*

Not much else today other than birthday party prep and more assembly of new things like the BBQ (2.5 hours!!!!).

July 19, 2008
*no fast*

Lots of fun today, the party went by really fast BBQ'ing was a bit brutal at 1pm.

July 20, 2008
*16 hour fast*

The Dark Knight was AWESOME!
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Old 07-21-2008, 06:41 AM   #442
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July 21, 2008
*fasted workout*
AM workout:

2.28 miles - 18:25 I hit 2 miles in 16:17

Dick Hartzell Lower Body Flexibility Routine using bands ~12 minutes

AM Notes:
-Run - This felt ok, my first longer run in months and I didn't feel like stopping once, I am thinking about getting some other shoes though because I have a few blisters now from places that were rubbing. Not a great time but I'm happy with it for now.
-Flexibility Routine - Ouch - the ankles/achilles/IT band stretches were the most painful and only shows that I haven't been doing as much as I should in regards to stretching
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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.
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Old 07-21-2008, 07:53 AM   #443
Derek Simonds
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Nice run times. Not bad on the split with no longer distance training.

Was it your birthday? I hate putting together grills. I really believe that they intentionally make the instructions as difficult as possible.
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Old 07-21-2008, 08:05 AM   #444
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Connor's Birthday, 3 now!

This last 2 weeks of constructing furniture and other things has been hellish! You look at the finished product and think...WTF?!??
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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.
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Old 07-22-2008, 07:20 AM   #445
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July 21, 2008
PM workout
bw = 191.2

1. warmup
jump rope - 1minute on/off x 3

2. Mobility
elbow to instep x 5L/R
lateral lunge step to drop lunge - 6L/R
reverse lunge w/lateral flexion - moving - 6L/R
x-band walk - 8L/R

3. Prehab
YTWLI - 7.5 x 10/10/10/10/6
glute bridge - marching - 8L/R

4. Core
1 minute of mountain climbers
1 minute of push-up variations

5. Elastcity and Strength (1 minute rest at the end of each superset)
A1) Reverse lunge with kettlebell - 35#KB x 12L/R, 35#KB x 12L/R, 35#KB x 12L/R
A2) Swiss ball push-ups with knee curl - 12, 8, 9
A3) Ring rows - feet on box - 10, 8, 8

B1) Bulgarian split squats with red iron woody band - 10L/R, 10L/R, 10L/R
B2) Swiss ball hamstring curls - 10, 10, 10

6. Energy System Development (No rest between anything except for switching to different places/DB's...etc)
A1) DB overhead triceps extensions - 25 x 15L/R
A2) Cable pushdowns - 100 x 15
A3) Dips - bw x 5

B1) DB lateral raise - 15 x 21's
B2) DB rear lateral raise - 15 x 15
B3) DB Military press - 15 x 21's
B4) BW military press x 6

C1) Incline DB flies - 25 x 15 (right arm/shoulder pain?)
C2) Incline DB press - 25 x 21's
C3) BW incline press x 6
C4) Wide-arm BW push-ups w/ fingers out - 3

Notes:
-Workout was from the T-nation article found here: http://www.t-nation.com/article/most...with_alwyn&cr= It looked like "fun"
-Core - it called for 2 minutes of each but I cut it down to 1 minute as my mountain climbers slowed down spectacularly after 45 seconds.
-Elasticity and Strength - Wow this really sucked ass, I had pretty much forgotten how grueling Alwyn's workouts could be. I totally underestimated how rough it would be, I kept thinking of something he wrote "..if you aren't wondering why the hell you are doing it, you aren't working hard enough"
-ESD - I could barely move my arms after this, ridiculous
-overall impression - I had fun, and hard in a completely different way than CF metcons, my legs are really sore today.
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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

Last edited by Allen Yeh : 07-25-2008 at 08:38 AM.
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Old 07-22-2008, 08:08 AM   #446
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What's your opinion so far on the JS flexibility routine?
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Old 07-22-2008, 09:13 AM   #447
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Quote:
Originally Posted by Garrett Smith View Post
What's your opinion so far on the JS flexibility routine?
I've only done it once so far but I liked it, I really felt it in my ankles, achilles and IT band. I didn't really like the quad/hip flexor stretch that much it kind of hurt my left knee.

I'm going to try to keep it in there for a few weeks and see how it goes.
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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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Old 07-22-2008, 09:53 AM   #448
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July 22, 2008
BW = 190.2

1. Gymnastic Warmup
handstand hold - 54 seconds, 35 seconds
l-sit - 10 seconds, 10 sec, 10 sec
v-up - 10, 6

2. Mobility/Movement Prep warmup
arm circles - 10F/B
leg swings - 10 front to back L/R, 10side to side L/R
arm hugs - 10
inverted hamstring - backward - 10L/R
hand walk - 3
reverse lunge w/lateral flexion - moving - 6L/R

3. Neck WU
swiss ball isometric hold - front x 40 seconds, side x 40 seconds L/R
band good mornings with band around back of head - red iron woody band x 15, 15

4. Diesel Crew shoulder rehab #3
pullup retractions - 15
barbell overhead shrug - 95 x 15
scap pushup - 15
posterior capsule stretch - 15L/R

5. Strength (2 minute rest between each work set)
front squat - 95 x 5, 135 x 4, 185 x 2, 235 x 1, 255 x 0

5. Metcon - For time
10 double KB swings - 35#'s
Farmers walk - up and down basketball court with 2 35# KBS
10 double KB clean and press - 35#'s
waiter walk - up and down basketball court with 2 35# KBS
10 burpees
rack hold walk - down and back basketball court with 2 35# KBS
10 ball slams - 20#
chest/overhead ball throw - up and down basketball court - 20#
10 wall ball - 20#
side throws - up and down basketball court - 20#
Time: 8:22

6. Upper Body stretching
~10 minutes of jumpstretch upper body stuff (back, chest, shoulders, neck...etc)
EQI push-ups - 45 seconds, 47 seconds

Notes:
-Handstand hold - Holding the handstand against the wall is easy now, I'm still struggling to do a freestanding handstand though
-front squat - BAH! I need to start working these hard and heavy again, I thought 255 was going to go up since 235 was feeling good. I got almost halfway and started to tip forward. BAH!! These are going to go up damnit. I'm shooting for 300 by years end (conservative I know but it'd beat my old PR years ago by 35#'s).
-metcon - I made this one up, double KB swings were odd with the really wide stance, I could have got a better time if I had planned the workout better and gotten the equipment all together before I started. My plan was to do one stationary exercise and one exercise going up and down the basketball court. The 35's were light for farmers walks but I had to put them down twice for the waiter walks and once for the rack hold walks.
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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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Old 07-24-2008, 05:19 AM   #449
Allen Yeh
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July 23, 2008

*14 hour fast*

No workout today, woke up a bit late to get to the gym before work and was swamped until 11 or so. Then instead of going to sleep I proceeded to play God of War II until 2 am. Oops.
__________________
"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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Old 07-25-2008, 05:30 AM   #450
Allen Yeh
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July 24, 2008
*16 hour fast*

Nothing, wanted to do some foam rolling and stretching just never got around to it.
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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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