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Old 09-30-2008, 07:46 PM   #551
Steve Rogers
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Aren't turkey legs and Guinbess a balanced diet?
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Old 10-01-2008, 03:41 AM   #552
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Quote:
Originally Posted by Steve Rogers View Post
Aren't turkey legs and Guinbess a balanced diet?
It's a shame that fried macaroni, fried pickles, ice cream sundaes...aren't!

I will say that this year in comparison to other years I pigged out way less. Of course this is because prior to going my wife mentioned to me it always seemed like I was eating at the Festival.
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Old 10-01-2008, 04:07 AM   #553
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September 30, 2008
*16 hour fast*

1. Mobility
1-inch bird dog - 0:10 x 4L/R, 0:10 x 4L/R
thoracic mobility

2. KB Stuff
OALC - 24kg - 8 minutes total - 1 minute hand switches - 8L/R, 8L/R, 8L/R, 5R, 6L
rest 3 minutes

1H kb swing - 24kg - 25L/R, 15L/R, 5L/R, 5L/R - 100 total swings in 3:12
rest 3 minutes

2H kb swing - 24kg - 42, 13, 10, 10, 15, 10 - 100 swings - 3:57

Notes:
-At home workout just did some KB stuff after a short WU. I'm guessing my time was worse on the 2H swing than the 1H swings due to hand fatigue. I had to keep putting the bell down even though I was using 2 hands to grip the bell.
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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 10-02-2008, 10:21 AM   #554
Allen Yeh
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October 1, 2008
*no fast*

Reverse hyper holds on a chair - 2 x 0:10, 3 x 0:10

foam rolling - all throughout the day probably ~1 hour+ total?

Notes:
-Didn't fast because I had some late night wine with my wife the night before so I'd have to fast until 4pm or something crazy like that. Kept it a low carb day though >50g's carbs.
-Working from home today so just foam rolling when possible and I was supposed to go for a run but ended up playing Too Human, oops! I need to get back on the running thing, after the weird toe pain in the first week of September I've been AWOL from running completely.
-Reverse Hypers - Was trolling around Iron Garm and ran across this link about fixing a broken deadlift and figured it can't hurt to try them. http://www.irongarmx.net/phpBB2/viewtopic.php?f=5&t=112 - Harder than I thought it would be that is for sure.
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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 10-02-2008, 12:51 PM   #555
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October 2, 2008
*No fast*
BW - 187-189

1. Warmup
row@5 - 500m 2:01

pullup - deadhang - 11, 8 ,5
plank - 0:40, 0:40, 0:40
(superset with full rest - 1:00)

elbow to instep - 4L/R
lateral lunge w/ drop lunge - 6L/R
reverse lunge w/ lateral flexion - in place - 6L/R
inverted hamstring - backwards - 6L/R
leg swings - side to side - 10L/R

2. Strength
front squat - 45 x 5, 95 x 4, 145 x 3, 165 x 3, 195 x 3, 205 x 3, 220 x 3, 295 x walkout + 2 partials (1/4), 245 x 1
(rest between 1:00-3:00 per work set)

Pendlay rows - 95 x 5, 145 x 5, 175 x 5, 205 x 4, 205 x 4
ring dips - 7, 7, 5, 4
(superset with full rest - 1:00)

3. Metcon
Grace - 30 C+J's for time w/135#'s
5, 5 in 1:58

Stopped after 10 reps, my form was shit on the 2nd set of 5, it was a reverse curl push jerk/press. BAH!

Notes:
-warmup - took a long time to warmup today, left hip was really tight when I woke up
-front squats - I'm happy with 220 x 3, the other stuff afterward was just messing around
-Pendlay rows - 205 was HEAVY today holy crap, i recall them feeling good 2 weeks ago.
-rings dips - subbed these in for incline bench, just wasn't feeling it today
-Grace - What a absolute pussy move on my part. My form was shit so I just stopped myself. I was breathing pretty hard already after only 10 reps. Excuses aside, at this point I'd already been in the gym for an hour+ and my knee was aching a bit from the front squats.
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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 10-06-2008, 06:33 AM   #556
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October 3, 2008
*15 hour fast*

1. Warmup
1 inch bird dog - 0:10 x 5/R
foot mobility drills ~25m

2. Parallete routine 1 minute rest between sets
tuck sit- 0:15, 0:12, 0:08
l-sit - 0:15, 0:11, 0:09
frog stand - 0:05, 0:11

3. Strength
KB floor press - 24kg - 8L/R, 8L/R, 10L/R
KB single leg RDL - 12kg - 10L/R, 10L/R, 10L/R
(superset with full rest - 0:30)

parallette pushup with feet on bench - 4010 tempo - 10, 10, 7
KB goblet squat - 24kg - 12, 12, 10
(superset with full rest - 0:30)

Rest 4:00

4. Conditioning/metcon
OALC C+J - 24kg - 4 minutes w/ hand switches every minute - 6L/R, 6L/R w/emphasis on proper rack positions on every rep

rest 4:00

For time: KB = 24kg and swings to above chest height
10 burpees
10 KB swings
9 burpees
10 KB swings
8 burpees
10 KB swings
.
.
.
2 burpees
10 KB swings
1 burpees
10 KB swings

Total time: 6:57

Notes:
-At home workout today, nothing special until the end, that sucked
-OALC - Trying to really get proper rack position on every rep really slowed my RPM's and as Shaf said it made things really uncomfortable. I'd like to try it with the lighter bell for 2 minutes and see how that feels this coming week.
-metcon - This SUCKED! But I was happy with it was it was almost completely unbroken! I took a few breaths the last 3 sets prior to starting the swings but I didn't have to stop on the burpees or swing sets at any time. This was a workout that Jason C. Brown had posted a bit ago as a 5:00 challenge. I'm not sure how in the world I could shave off 1:57 since I felt like I was moving at a pretty fast 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."
-Kelly Starrett

Last edited by Allen Yeh : 10-06-2008 at 06:37 AM.
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Old 10-06-2008, 06:36 AM   #557
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October 4, 2008
*16 hour fast*

Army drill weekend, ~5+ miles of walking, I was the instructor on the IED lanes today and we had 5 classes of 1+ mile routes, fun stuff. Food was tastier than what I've come to expect but still not great for you.

October 5, 2008
*no fast*

More crappy eating coupled with a ~1 mile company run (meaning a really really slow pace).
__________________
"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 10-06-2008, 06:43 AM   #558
Derek Simonds
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Quote:
Originally Posted by Allen Yeh View Post
More crappy eating coupled with a ~1 mile company run (meaning a really really slow pace).
So you felt right at home, eh.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 10-07-2008, 04:10 AM   #559
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Quote:
Originally Posted by Derek Simonds View Post
So you felt right at home, eh.
Touche.
__________________
"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 10-07-2008, 04:12 AM   #560
Allen Yeh
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October 6, 2008
*16 hour fast*

~1.5 mile walk at the park with the kids. Missed the gym today, after lunch I was in a BAD ass mood, no idea why nothing happened per se.
__________________
"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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