Allen's Journal

[Allen Yeh]

30NOV2012
bw = 190
DeFranco UB WU

bench press - bar x 8, 95 x 5,135 x 3, 155 x 1, 155 x 3, 180 x 3, 200 x 6, 220 x 1, 220 x 1
NG pullup - 13, 4, 5, 6
chin up - 5, 6, 6, 5
NG incline DB w/FG's - 4010 - 50 x 8, 60 x 8, 65 x 6

l-extension - 15 x 20L/R (elbow pain)
concentration curl - w/ FG's - 15 x 20L/R, 15 x 15L/R, 15 x 11L/R

OH rope extension - 50 x 20, 50 x 16
face pull w/ ext. rot. - 20 x 20, 30 x 18, 30 x 11

running drills - ~4:00
foot mobility drills - ~4:30

Notes:
-5/3/1 SST bench day
-bench felt sluggish and heavy

[Allen Yeh]

1DEC2012
bw=191
ECLBWU+DL MWOD prep

deadlift - bar x 8, 135 x 5, 185 x 3, 225 x 1, 250 x 1, 250 x 3, 285 x 3, 320 x 6, 365 x 1, 365 x 1, 385 x 1

front squat - bar x 5, 95 x 3, 115 x 8, 125 x 8, 145 x 6

1-leg 1 DB RDL - 15 x 11L/R, 15 x 13L/R, 15 x 16L/R
landmine - bar x 16L/R, bar x 20L/R, bar x 15L/R

band good morning - monster mini x 15, x 15
pallof band press - monster mini - 0:20L/R, 0:15L/R

Notes:
-5/3/1 week 2, DL day
-deadlift - got a bit carried away with the singles, should have kept lower like it says but 2 PL'ers were there today so I got dumb, 385 felt moderately heavy,the 320 for reps was easy
-FS - easy

[Allen Yeh]

2DEC2012
Rest Day + walking ~45+ minutes

3DEC2012
THUBWU

chest to bar pullups - 6, 4, 4, 4, 4, 4, 3, 4, 4, 3 = 37 reps in 10 sets
oh press - bar x 15, 65 x 3, 85 x 1, 85 x 5, 95 x 3, 105 x 12, 135 x 1, 155 x 1
close grip bench - bar x 5, 95 x 3, 135 x 5, 155 x 5, 175 x 5

light band NG row - 15, 15, 15

light band pressdown - 20, 20, 20
mini band curl - 20, 20, 20

Light run - 9:02 - 1 mile

Notes:
- 5/3/1 week 3 oh press day
- forgot my notebook at home so i was guessing with the weights I chose
-oh press - surprisingly I hit all the right numbers, felt pretty easy all around
-CG bench - hit the right numbers here too
-accessories - feeling a bit beat up today from the DL's took it easy on the other accessory exercises trying to stay in the 15-2 rep range for all of them
-run - took a very easy run, though I was moving faster than I did once I mapped it out

[Allen Yeh]

4DEC2012
Rest day- lower back still tight

5DEC2012
Agile 8 + MWOD squat prep

goblet squat - 30 x 8, 45 x 5, 60 x 3
squat - bar x 5, 95 x 3, 135 x 1, 175 x 1, 175 x 3, 205 x 3, 225 x 8, 315 x 1, 315 x 0

SLDL w/ trap bar - bar x 10, 140 x 5, 160 x 5, 180 x 5
Adductor machine - 70 x 20, 90 x 20

KB swing - 80 x 10, 80 x 10, 80 x 10, 44# x 15
seated calf raise - 45 x 45, 45 x 2, 45 x 17, 45 x 18 = 100 total reps

Running - speed work day- 510m run/130m walk - 2:08(1:40 400m pace), 2:11 (1:43 400m pace)

Notes:
-5/3/1 week 3 squat day
-squat - 225 for 8 felt good, 315 x 1 felt easy but 2nd try felt heavy and I missed it
-speed work run day- misjudged the parking lot distances and I'm way happier now after I mapped the distance, I thought the run time felt really hard for what I thought was 400m, glad to know it was about 110m's longer in reality. Ran out of time after the 2nd interval, felt good overall.

[Allen Yeh]

7DEC2012
DC UBWU#3

NGpullup - 8, 6, 4, 4
chin-up - 5, 5, 7, 4
bench press - bar x 8, 65 x 5, 95 x 3, 135 x 1, 155 x 1, 170 x 5, 190 x 3, 210 x 2

NG DB incline - 55 x 5, 65 x 5, 75 x 5
pullup - 3, 4

cable OH rope extension - 15 x 20, 20 x 20, 20 x 20
cable rope hammer curl - 15 x 20, 20 x 20, 20 x 20

oh shrug - bar x 15, bar x 10, bar x 15

Notes:
-5/3/1 week 3 bench day
-Felt like crap, didn't even want to workout but forced myself to, hit the numbers I needed to but felt sluggish all over
-bench 210x2 isn't a rep PR or a max but all I needed was 1 to move on

[Allen Yeh]

8DEC2012
Not much, carb nite! woo! To be honest I thought I would be craving carbs way more than I was after almost 2 weeks of keeping under 30g/day. When I had all of it it wasn't as satisfying as thought it would be.

9DEC2012
Walk - ~50 minutes total

10DEC2012
BW = 189
ECLBWU + MWOD DL Prep

deadlift - bar x 8, 135 x 5, 185 x 3, 225 x 1, 245 x 1, 265 x 1, 265 x 5, 300 x 3, 335 x 3, 355 x 1, 335 1, 315 x 1, 295 x 1

front squat - 115 x 5, 135 x 5, 155 x 5

hyper extension - bw x 15, x 15, x 15
tib raise - 25# x 15L/R, 25# x 15L/R, 25# x 15L/R

hanging leg raise - 10, 10, 10

Notes:
-5/3/1 week 3 DL day
-DL - ugh felt so sluggish, last week felt great this week not so much

[Allen Yeh]

Recap of 20NOV to 10 DEC - Simplest Strength Template

Final numbers:
BW on 20NOV, 2012 = 190
BW on 10DEC, 2012 = 189
DL - 320 x 6, 385 x 1, 335 x 3
press - 95 x 13. 105 x 12, 155 x 1
bench - 200 x 6, 210 x 2
squat - 210 x 13, 225 x 8, 315 x 1

Summary:
-Only a 3 week run through, skipping deload week and rolling straight into another cycle, with Christmas coming up I wont be able to get to a gym for a week and a half during that so I'm just going to hit as much volume as I can handle going up to it
DL - no rep records but consistent, got a little stupid with my singles and I paid for it, next cycle I'm going to redcue the weigth down and rework from scratch, on the 3's and 1's week my back has been killing me so I'm using too much lower back
OH press - rep records for 105 and a nice single that was about medium effort
bench - felt super sluggish unsure if it's due to weight or if it's to the diet
squat - great progress all around, reps and singles

[Allen Yeh]

12DEC2012
Ido scap and shoulder WU

Ohs - close grip w/ barbell x 3, snatch grip x 4, 2x35#KBs x 4
oh press - bar x 8, 65 x 5, 75 x 5, 85 x 5, 100 x 12
chest to bar pullup - 87,6,5,5,4,3,3,3 = 36 over 8 sets
dips - 4010- 10, 10, 10, 10, 10
band row - average band - 12, 13, 12
concentration curl - 2021 - 25 x 10, 25 x 10, 25 x 10
neck flexion/extenion - just bodyweight - 20, 18, 12 = 50 total

notes:
-5/3/1 week 1 oh press day
-ohs w/ 2 KBs - harder than I thought it would be, Ksatr sayus 53#'s for males but the gym only has a single 53#KB
-oh press - last rep was hard
-chest to bar pullups - these are so much harder than regular dead hangs! ugh
-dips - felt it in my elbows a bit will keep an eye on it to drop this and replace it

[Kevin Perry]

Numbers are looking good from what I've looked over. I didnt go back in your log Are you trying to cut weight or maintain? And other than the last 3 weeks or so I've been out of the gym I haven't really bothered with deloads. Not sure how much of an impact that actually has.

[Allen Yeh]

Originally Posted by Kevin Perry

Numbers are looking good from what I've looked over. I didnt go back in your log Are you trying to cut weight or maintain? And other than the last 3 weeks or so I've been out of the gym I haven't really bothered with deloads. Not sure how much of an impact that actually has.

Thanks.

Trying to cut down a lot then hopefully I can reset the BW my body seems to gravitate towards. Right now I seem to tend to want to stay at in the low 190's. I'd like to reset my BW set point to stay in the low 180's know what I mean? To stay in the low 180's I typically have to diet down really hard and watch what I eat all the time. trying to mitigate the sleep apnea stuff.