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Old 08-21-2008, 12:17 PM   #491
Allen Yeh
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Quote:
Originally Posted by Frank Needham View Post
Those are pretty lofty goals, good luck with them! Can I ask how long it typically takes you to complete one of those workouts entered in your log?
The last workout I did took like almost an hour and a half. Typically I try not to include my runs on lifting days but I had been slacking all weekend. On a day where I'm in the gym it'll usually take 1-1:15 to do everything from WU stuff, skill practice, strength work, metcon, and stretching. It looks like a lot but I'm pretty anal retentive about keeping my log detailed. I'm constantly checking my watch during my workouts to make sure I'm keeping a good pace.
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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."
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Old 08-21-2008, 12:43 PM   #492
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August 21, 2008
BW = 191.2

1. Warmup
Double under practice - 2 minutes
chest-up - 5, 5

2. Diesel Crew shoulder rehab #5
EQI pushup - 30 seconds, 35 seconds
prone Y's - 7.5 x 12, 7.5 x 15
plate halo - 10 x 12CL/CCL, 10 x 12CL/CCL

3. Mobility/Movement Prep warmup
leg swings - 10F/B, 10 side to side
arm swings - 10 f/B
inverted hamstrings - 6L/R
reverse lunge w/lateral flexion - 5L/R

4. Strength (1.5-2.5 minute rest between each work set)
Burgener WU - 45 x 1
power clean - 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 1,0,0

band rotations - red Iron Woody band x 10L/R, 10L/R, 10L/R

5. Neck
Swiss ball isometric hold against wall - 0:45 front, 0:30 L/R, 0:45 front, 0:30 L/R

6. Metcon
25 burpees - 1:22

7. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band

Notes:
-DU's - Yay! I was able to get more than a few in a row today
-power cleans - The first 3 sets felt pretty snappy, the 155 set I felt kind of crappy on the last 2 reps, the 175, holy crap, that thing felt heavy, the 2nd and 3rd attempt I just couldn't get it high enough. 175 next week!
-Metcon - I think I shaved 10+ seconds off the last time I tried this, I didn't have to stop at all, I'll add 5 more next time.
__________________
"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 08-22-2008, 06:45 AM   #493
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August 22, 2008
*no fast*
BW = 193

1. Warmup
double under practice - 2 minutes

2. Gymnastic Warmup
pushup parallettes - 20, 11
chestup - 4, 4
hollow rocks - 10, 20

3. Diesel Crew shoulder rehab #1
db retraction - 35 x 15L/R
db protraction - 35 x 15L/R
posterior capsule stretch - 12L/R

4. Mobility/Movement Prep warmup
elbow to instep - 4L/R
lunge w/ lateral flexion - forward - 6L/R
lateral lunge w/ drop lunge - 6L/R
inverted hamstring - backward - 8L/R

5. Strength
Front squat - lifting from bottom - 45 x 5, 135 x 3, 155 x 3, 175 x 3, 195 x 3, 205 x 3
(1.5-2.5 minute rest between each work set)
RDL - 105 x 10, 105 x 10, 105 x 10, 105 x 10 (1 minute rest between sets)

6. Metcon
Thruster practice - experimenting with different grip widths - 45 x 5, 95 x 4 (wide grip = no good, couldn't regrip), 95 x 3 (left arm is hurting switching to KB's
KB thrusters -2x45# KB's - 25 in 2:24
DB split snatch ladder - 35#'s - 1, 2, 3

7. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band

Notes:
-FS - I switched to triples today, the 205 set felt good
-RDL - Did the first 2 sets very slowly, did the last 2 sets a bit faster, I can stand to go up in these for sure.
-Thruster practice - A wide grip while it felt better on the press, it was just too cumbersome to re-grip, my pinkies kept getting in the way. When I start jerking again I'll have to remember the wider grip. I was trying to find a narrower grip but the 2nd set of 95 starting hurting my left arm so I switched to KB's. The KB's felt fine, except that I felt like I wasn't getting a good drive from my legs to the press, near the end of the 25 I just felt like I was front squatting and strict pressing which is waaay too fatiguing on the shoulders.
-DB split snatch - didn't know what else to do so I threw these in here for the hell of it.

PM

Foam roller - 40 minutes
__________________
"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 : 08-22-2008 at 06:21 PM.
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Old 08-22-2008, 03:15 PM   #494
Eva Claire Synkowski
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Quote:
Originally Posted by Allen Yeh View Post
I'm 5'9" and the last week or so I've been weighing in at 191. Bodyfat I'm not sure I haven't had a actual bodyfat measurement in years (none that I have any trust in that is). I'm guessing just looking the mirror between 12-15%. I've been sitting around this weight for years now, although LBM has gone down and bodyfat has gone up. I was thinking if I could drop a solid 10+ pounds and adjust my body so that I sit there, hopefully it would help.
i thought you were around there. guess i was surprised to hear sleep apnea diagnosis, albeit mild, being that lean. you mentioned dietary connections - i wonder if dr. g has some insight.
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Old 08-22-2008, 06:21 PM   #495
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It seems like I've been snoring for years but I can only recall it becoming a problem either late in college or after I graduated. Not sure what sparked a change I know my weight changed a lot in college due to training like a BB'er for years.
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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 08-24-2008, 04:23 PM   #496
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August 23, 2008
*14 hour fast*

AM

Run/walk to Farmers market and back - 3 miles - Took over 1 hour for the whole thing including buying stuff.

Notes: Think I slept wrong I have a really bad crink in my neck.

PM

Foam roller + backknobber thing ~20 minutes
__________________
"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 : 08-25-2008 at 04:36 AM.
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Old 08-25-2008, 04:35 AM   #497
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August 24, 2008
*14 hour fast*

Nothing much, went to the pool with the kids. Foam rolling and backnobber thing while watching the Olympics closing ceremony.
__________________
"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 08-26-2008, 07:36 AM   #498
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August 25, 2008
*13 hour fast*
*fasted workout*
BW = 193.2 (after a weekend of ok eating just more carbs than usual)

1. Warmup
row@5 - 3:00 - 800m (Not great)

2. Gymnastic WU
Chest up - pinkies touching - 3
knees to elbows - 10, 10, 7(grip gave out)

3. Mobility/Movement Prep warmup
leg swings - 10F/B, 10 side to side
voyager shrug - 60 x 12, 60 x 12, 60 x 11

4. Strength (2-3 minute rest between each work set)
Burgener WU - 45 x 1
muscle clean + tall clean - 45 x 2(1+1), 95 x 2(1+1)
power clean - 95 x 5, 115 x 5, 135 x 5(snappy and tight), 155 x 5, 175 x 5(EASY!! hell yeah!)

5. Metcon CF Bolling WOD 08252008
3 Rounds for time:
5 deadlifts - 225#
10 burpees - chest to floor and hands in air
15 Calories on Rower@5

Total Time: 5:39 (1:59, 1:55, 1:46) (4/20 people)

Notes:
-Short on time today, tried to fit everything under 45 minutes
-KTE's - grip gave out on the last set, midsection could have kept going, no strain on my forearm which is a ++++!!
-Voyager shrugs - saw the T-nation article and wanted to try them out, an interesting movement sore in a weird place on my back today, http://www.t-nation.com/free_online_..._voyer_shrug_1
-power cleans - Today I don't know what the deal was but 175 was EASY for all 5, I tried to take a little bit more rest than I had the last time and maybe that was the difference, I'm not sure.
-Metcon - I don't usually do the CF Bolling WOD's as they run into the 20-30 minute range usually but this one looked fun up on the board. The DL's and burpees were completely unbroken, the only way I think I could have shaved off seconds would have been the row, the first row I didn't tighten the straps on my feet and that made a big difference in feel. Fun workout.
__________________
"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 08-26-2008, 07:55 AM   #499
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August 26, 2008
AM workout
BW = 190-190.8
*16 hour fast*
*fasted workout*

1. Mobility/Movement Prep warmup
foot mobility drills ~25m's
knee hug - 8L/R
inverted hamstring -backward- 6L/R

2. Prehab
stick dislocates - 12, 12
OHS w/ stick - 15, 12
kip swing - 10, none hurting left arm

3. Running
1.5 miles - 15:00's !!#@!$!@#!@ WTF Today just sucked it ended up being a run/walk.

4. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band - ended up only getting through the ankle/calf and achilles stretches my brain just wasn't there today

Notes:
-kip swing - the first set my arm felt a bit tight but when I tried for the 2nd set that hurt so I terminated the set immediately
-Run/walk 1.5 miles - Whiskey Tango Foxtrot!!! My intention today was to go out and run at the pace I've been running on the 400's and 800's and see where I'd get, At 3:30 I was only at 0.45 miles where I was shooting for 0.5 miles/3:30 I kind of got discouraged as I tried to make up time by running even faster but fatigued myself by 0.7 miles and walked a bit. I was pretty disgusted with myself by the time everything was over. I also think my nike+ ipod thing isn't calibrated correctly because for a course that is supposed to be 1.5 miles it said I had only gone 1.42 miles. Either I'm even slower than I think I am or this thing needs to be recalibrated to measure distance correctly. The http://www.usatf.org/routes/map/ says it's 1.51 miles. Urgh.
__________________
"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 08-28-2008, 04:46 AM   #500
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August 27, 2008
*21 hour fast*

Ended up not working out and went home to take the kids outside. That was a mistake. Made a protein shake with coconut milk and spinach, most of it ended up on the stairs/wall as I slipped and landed on my ass. Somehow I hurt my left hip flexor doing this. Great.

After being outside for 2 hours I ended up pigging out when I got home because I was starving, so 1 chicken breast, spinach, ramen + 5 eggs, 3 scrambled eggs + 1/2 package of TJ's balsamic vegatables I was finally full.
__________________
"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 : 08-28-2008 at 05:28 AM.
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