Allen's Journal

[Allen Yeh]

January 25, 2007

Rest day - beat myself up with a foam roller for about an hour.

[Ron Nelson]

I was reading the intro to the workouts routines from "New Rules" and finally saw the suggestions for different types of lifters. Funny, but it seems that I'm actually following one of the guidelines for the lifter with some experience who wants to gain strength, then lose his enormous gut. Lou and AC suggest moving between the break-in routine, then strength I, then fat burn 2 (I guess fat burn I is too easy for intermediates).

This means once I finish my first 4 weeks of Afterburn, I might go back and do Strength II. I'm still watching you for your experience on phase II.

By the way, Strength I was very effective for me. Moved my squat up considerably, and got my deadlift back to 265 after hurting my back.

[Allen Yeh]

January 26, 2007
Row @ 4 - 500m - 1:45
Scap pushup - 15
vertical shrug - 45 x 10, 45 x 5, 160 x 3
semi specific warmup
OHS - 45 x 9, 45 x 5

Push press - 45 x, 95 x 3, 135 x 1, 160 x 4, 160 x 4, 130 x 8, 100 x 12
(Superset with full rest - 180 seconds)
pullups - 4, 4, 25 x 4, 25 x 4, 10 x 8, BW x 12

db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 140 x 12

upperbody russian twist - 20 x 6, 20 x 6

Tabata Row @4 - 94m/90m/291m/439m = 9 intervals for an average of 101.6m/20 seconds

Notes:
-New Rules of Lifting Strength II workout D
-Push Press - Possibly go up to 165?
-Pullups - Go up to 30 for set of 4, and stay for set of 8
-Cable Row- Go up for 12, 195 is max machine goes to
-Incline DB Press - They have 100's and 115's nothing in between so for 4 I'll stay and stay for 12 also.
-Tabata Row- The reason the numbers are so messed up is because I kept hitting my elbow on the wall and had to stop and move the machine forward.

[Allen Yeh]

Originally Posted by Ron Nelson

I was reading the intro to the workouts routines from "New Rules" and finally saw the suggestions for different types of lifters. Funny, but it seems that I'm actually following one of the guidelines for the lifter with some experience who wants to gain strength, then lose his enormous gut. Lou and AC suggest moving between the break-in routine, then strength I, then fat burn 2 (I guess fat burn I is too easy for intermediates).

This means once I finish my first 4 weeks of Afterburn, I might go back and do Strength II. I'm still watching you for your experience on phase II.

By the way, Strength I was very effective for me. Moved my squat up considerably, and got my deadlift back to 265 after hurting my back.

I found those scenarios pretty interesting and at the time I considered myself to be in Scenario #3 "The Man of Constant Obligation" but as my son has gotten older (he was around 10 months when I first got the book and now he's 18 months) time for me has gotten a little bit easier to manage. I still follow the template in terms of which programs to do at which times though. So after Strength II, I'll go into Strength III and then one of the Fat loss programs.

I liked Strength I but the problem I had was I didn't read carefully enough and maxed out the first 2 weeks into it, rather than progressing slowly and 4 lifting sessions a week was kicking my ass and I couldn't recover enough from the squat days to the deadlift days. Right now I still feel pretty fresh going from workout to workout on a 3 per week basis.

[Allen Yeh]

January 29, 2007

band pushup - 12, 8
behind neck band pulldowns - 12, 12
X-band walk - 6 L/R
Core Performance Movement Prep

ball crunch - 6, 25 x 6
OHS - 45 x 5, 95 x 4, 135 x 3

Squat - (201 tempo) - 185 x 2, 225 x 1, 275 x 1, 275 x 4, 275 x 4, 275 x 4, 195 x 8

1/4 squat - (201 tempo) - 345 x 3, 355 x 3, 365 x 3

good morning - (201 tempo) - 105 x 10, 105 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 10 x L/20, 10 x R/20

OHS- 95 x 10

Notes:
-New Rules of Lifting Strength II workout A
-Squats - low bar squats - I can definitely go up to at least 285
-1/4 squats - I can definitely go up to 375 at least
-Good mornings - 105 felt heavy for 10
-Hammer lunge - 10#'s was good, need to work on lunging backwards

45 minutes of foam rolling at night

[Allen Yeh]

January 30, 2007
Rest day - Originally a metcon day but I just felt fried all afternoon it got bad enough that I went to bed at 7 pm.

January 31, 2007
Row @5 - 1:44
X-Band walk - 6 L/R
scap pushup - 15
hip/ankle mobility
Semi-specific warmup
Burgener warmup

Row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12
(superset with full rest 180 seconds)
Bench Press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12

Chin-up - 45 x 4, 45 x 4, bw x 12
(superset with full rest 90 seconds)
1-arm db shoulder press - 65 x 4, 65 x 4, 35 x 12

Notes:
-Rowing- Really trying to follow the tips I've seen lately on keeping the hands from dropping and not rushing the recovery. Also I'm trying to really stomp my heels in when I drive.
-Row - 225 wasn't too bad I can definitely go up next time, 185 can go up also, I'll stay at 165 for 12
-Bench Press - 225 still feels really awkward and I plan on staying at this weight, 185 can go up as can 165
-Chin up - 45 felt easy, I'll go up to 50 next time
-1-Arm db shoulder press - 65 wasnt' too hard but I felt like I cheated a few reps, so I'll stay and go up from 35 to 40.

[Allen Yeh]

February 1, 2007

I've been really skimping on my met/con this week and I won't be able to hit the gym today so I can make it home in time to watch the baby. I really need to workout when I get home but sometimes it's so hard motivating myself at home, anyone else have this problem? I have some KB's, rings, parallettes, some light db's I jsut find when I get home my motivation disappears.

We'll see what happens in the PM tonight.

[Frank Needham]

Originally Posted by Allen Yeh

I really need to workout when I get home but sometimes it's so hard motivating myself at home, anyone else have this problem?

oh yeah but I drag my rear out on the back yard deck at 5am and hit it nevertheless otherwise I'd never get it done later. Wife and I both work, we have a 7 month old boy going to day care, I go to school 3 nights a week, krikey! Weekends are just two days to catch up and get on with the program again for right now. Motivation is a big issue.....but, its so worth it!

[Allen Yeh]

Originally Posted by Frank Needham

oh yeah but I drag my rear out on the back yard deck at 5am and hit it nevertheless otherwise I'd never get it done later. Wife and I both work, we have a 7 month old boy going to day care, I go to school 3 nights a week, krikey! Weekends are just two days to catch up and get on with the program again for right now. Motivation is a big issue.....but, its so worth it!

It's like when I go home all my energy is just sucked out of me! haha I'm able to muster a lot more motivation as long as I'm not close to my house! The gym is where I get my best workouts. I couldn't imagine hitting a workout before I getup haha, I have a hard enough time just dragging mysefl out on time to miss rush hour ~5am. Thanks for the words and though I couldn't make it to the gym on Friday I did a quick workout at home anyway.

[Allen Yeh]

February 2, 2007

KB swing w/24 KG - 2H x 20, 1 H x 5L/R, H2H x 10, power bomb x 10

"Greg Everett" Complex - Taken from the PM link about complexes
1H snatch
1H OHS
1H Sots Press
1H Windmill

5 reps each with 12 KG KB, 3 reps each with 24 KG KB
I dropped to 3 reps with the 24KG because the Sots Press kicked my ass!

1H snatch
1H clean
1H swing

5 reps w/ 24KG KB

DB Push press
DB Jerk
DB Thruster
15# DB's - Ladder down from 5 to 1

bar dislocates - 5, 5, 5, 5

Notes:
Today was supposed to be workout C from Strength II but I had to get home early to pick up the 8year old from the bus stop so I contented myself with this short little at home workout.