Allen's Journal

[Allen Yeh]

25FEB2013
Rest day

26FEB2013
BW = 186.5
ECWU
DL - bar x 8, 135 x 8, 135 x 3 + 175 x 3 + 205 x 3 + 235 x 3 + 275 x 3
pulldowns - 40 x 10 = OW
seated machine row - wide grip - 10 x 3, 10 x 3 + 30 x 3 + 50 x 3 + 70 x 3 + 90 x 0
db shrug - 25 x 3 = OW
oh db shrug - 15 x 3 + 17.5 x 3 + 30 x 3 = OW
high wide pulley row - OWWWWW
face pulls - 20 x 3 + 30 x 3 + 40 x 3 + 50 x 3 + 60 x 3
smith close grip bench - 60 x 3 + 80 x 3 + 100 x 3 + 120 x 3 + 140 x 3
race pace run - 0.51 miles - 4:23

Notes:
-Shockwave week 2 - back/tris - Only level 1 exercises today
-Intercostal/rib area on back right side still hurts tried to change exercises around as best possible stopped if pain, which sucks because it seems like everything either hurts it immediately or once i go heavy enough
-deadlift - pretty pain free and 275 was easy

[Allen Yeh]

27FEB2013
Rest day

28FEB2013
Roadwork 2.0 day
BW = 187
row @ 5 - 10:00 = 2160m
bike 10:00 =2.47miles
treadmill run - 15:00
treadmill high incline walk - 5:00
KB circuit - 5:00

Notes:
-Trying to keep HR between 130-150 but during the run it shot up to 160-170's, really need to buy a better HR monitor, rather than relying on the cardio machines

1MAR2013
BW = 185
ecwu - 8:30
machine fly - 90 x 15, 90 x 15, 110 x 10
incline hammer benchwith mini bands - 50 x 3 + 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3
decline barbell bench w/FG's - 100 x 3 + 120 x 3 + 140 x 3 + 160 x 3 + 180 x 3
pullover - short swiss bar - 45 x 8, 45 x 8
pause bench - 205 x 2

smith OH press - 50 x 3 + 70 x 3 + 90 x 2
1-arm DB 1/2 upright row - 15 x 3 + 20 x 3 + 25 x 3 + 30 x 3 + 35 x 3 + 40 x 3 L/R

pulldowns - 100 x 8, 100 x 8, 100 x 8
DB side lateral - 20 x 8, 20 x 12
push press - 135 x 3
EZ bar curl - 50 x 3 + 60 x 3 + 70 x 3 + 80 x 3 + 90 x 3
chinup - 7 x 3, 3 x 3, bw x 2

rope pressdown - 40 x 15, 40 x 10
cross body hammer curl - 35 x 10, 40 x 10

Notes:
-Morning of CN - weight went up? wtf!!@#!@#, pretty irritated, the last 2 months I have always either stayed the same weight or gone down but I've never gone back up in weight
-Shockwave week 2 - chest/bis/shoulders day
-rib pain thing stiill nagging me worked around it as best I could much better than it was a week ago, went pretty light on the pulldowns and pullovers, hurt during laterals as well
-incline HS bench - bands was fun, will keep these in for a few weeks
-smith OH press - didn't like these, they just felt weird as heck

[Allen Yeh]

2MAR2013
BW = 191

sumo dl - 135 x 10, 185 x 8, 185 x 8
seated leg curl - 90 x 15, 90 x 15, 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3 + 150 x 3

squat - bar x 8, 155 x 3 + 185 x 3 + 215 x 3 + 235 x 3 + 255 x 3
leg extension - 90 x 12, 90 x 12
SLDL - 135 x 8, 135 x 8

leg press - 290 x 3, 380 x 3 + 470 x 3 + 560 x 3 + 650 x 3 + 720 x 3 + 810 x 3

seated calf raise - 70 x 29 + 15 + 11 + 8 +10 + 10 + 17

Notes:
-Shockwave week 2 - leg day
-Felt awesome this morning did another CN later this evening
-skipped regular warmup due to being super rushed for time only had 45 minutes today
-squats - felt decent
-leg press - good start point this time, last "set" was stll explosive but hard
-Calf stuff - I am officially dumb, went a little overboard on these and I started paying for it the night of the 3rd and this morning on the 4th I can barely walk
-lat pain rib pain - almost all gone only some things hurt it looking forward to back day

3MAR2013
BW = 189
Speed day
warmup run - 6:29 - 0.75 miles = 8:39/mile pace
200m with 1:00 rest x 4 - 0:55, 0:49, 0:51, 0:51 - shooting for a 0:53/200m ~=7:05/mile
400m with 1:00 rest x 6- 1:51, 1:55, 1:53, 1:54, 1:55, 1:58 - shooting for 1:54/400m ~= 7:36/mile
cooldown - 5:00

Notes:
-Didn't go as overboard with my carb nite last night, going to keep doing 2 CN's a week one crazy one moderate.
-Speed day - I know it goes against the recommendations but I was bored of running intervals of 800m+ will get back to the longer intervals next week.

[Allen Yeh]

5MAR2013
BW = 188
Foam roll + DC shoulder WU
machine shoulder press - 70 x 3 + 80 x 3 + 90 x 3 + 100 x 3 + 110 x 3 + 120 x 3
1-arm 1/2 upright row - 25 x 3 + 30 x 3 + 35 x 3 + 40 x 3 + 45 x 3 + 50 x 2 L/R
seated side laterals - FG's x 30 x 8, FG's x 30 x 8 drop 25 drop 20 drop 15
push press - 175 x 1, 135 x 3 0:10 negative
smith CG bench press - 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3 + 150 x 2
dips - 10, 10
standing concentration curl - 30 x 10, 35 x 10
wall push dead bug - 20, 30
wood chop - 17.5 x 13, 20 x 10

Notes:
-Shockwave week 3 shoulder/tri day
-decent day overall

6MAR2013
BW = 187
ECWU
trap DL w/ monster mini band - bar x 8, bar x 8, 135 x 3 + 155 x 3 + 175 x 3 + 195 x 3 + 215 x 3
pulldowns - 60 x 10, 70 x 10
1-arm barbell row w/ FG - bar x 3, bar x 3 + 10 x 3 + 20 x 3 + 30 x 3 + 40 x 3 + 50 x 1
NG pullup -10
close grip pulldown 115 x 8, 115 x 8
db shrug - 55 x 3 + 65 x 3 + 75 x 3 + 85 x 3 + 95 x 3
high wide pulley row - 30 x 5, 50 x 3 + 60 x 3 + 70 x 3 + 80 x 3 + 90 x 3 + 100 x 3
bentover rear flye - 5 x 10 supinated, 30 x 8

race pace run - 0.75 miles - 5:48

Notes:
-Shockwave week 3 - back did levels 0,1,2
-Intercostal/rib area on back right side seems to all be better as long as i do thigns in a controlled fashion
-deadlift - pretty weird with the standing on the band

[Allen Yeh]

7MAR2013
BW = 182?
ecwu
machine fly - 90 x 15, 110 x 12, 130 x 10
incline hammer benchwith mini bands - 60 x 3 + 80 x 3 + 100 x 3 + 120 x 3 + 140 x 3
decline smith bench - 90 x 3 + 110 x 3 + 130 x 2
pullover - DB - 45 x 10, 55 x 10
machine chest press - 130 x 10 partials + 2 x 0:10 negatives
EZ bar curl - 65 x 3 + 85 x 3 + 105 x 3 + 125 x 2
chinup - 6 x 3, 3 x 3, bw x 3

band pressdown - light - 20, 15
cross body hammer curl - 45 x 10, 45 x 10

cable fly - low x 40 x 8 + middle x 40 x 8 + high x 40 x 8
pushups - 6

Notes:
-Shockwave week 3 - chest/bis
-rib pain thing - gone!
-incline HS bench - liking the bands
-decline smith - didn't like this
machine press - threw this in there for the heck of it
cable fly - threw this in for the heck of it

[Allen Yeh]

Been slacking on the log updating:

A few highlights from 8MAR to 19MAR2013:

1. Took off from running all week last week, started back up on 17MAR using Joel Jamieson's 4 week conditioning template geared towards running, the other stuff was working well just looking for a change of pace right now.
RHR - 60BPM
12 minute run test - 1.54 miles
HR = 152 BPM 1minute affter 12 minute test
2. Shockwave protocol is going well lifts going up, adding ELECT sets on days that feel good and running the minimum on days that don't
3. Changed to carb-backloading, so my backloads are lighter than my carb nites were but it's more frequent. I'm at a steady 12% now so hopefully going to CBL will get me to the 10%. I think early on I made a lot of gains with all the running and low carb all week but then I hit a stopping point where I only made gains with 2 CN's a week and once you go to more than 2 CN's you are into the CBL territory.

[Allen Yeh]

17MAR2013

BW = 190
RHR - 60BPM
12 minute run test - 1.55 miles HR @ 1min after = 152BPM
tempo intervals - 0:12/0:60 x 14

18MAR2013
BW = 189
DC shoulder WU
cable side laterals - 20 x 10 L/R, 20 x 10 L/R, 20 x 10 L/R
seated OH press - FG's - bar x 8, 65 x 3 + 75 x 3 + 85 x 3 + 95 x 3 + 105 x 3 + 115 x 3
1-arm 1/2 upright DB row - 35 x 3 + 40 x 3 + 45 x 3 + 50 x 3 + 55 x 3 L/R
DB side laterals - FG's - 20 x 10, 25 x 8
cg bench - 95 x 3 + 115 x 3 + 135 x 3 + 155 x 3 + 175 x 3
L-extensions - 30 x 10 , 3 x 10

high resistance intervals on treadmill - 0:05 / rest until HR hits 145BPM x 15

[Allen Yeh]

19MAR2013
ECWU
pulldown - 85 x 10, 85 x 10

trap bar DL w/monster mini band - bar x 6, bar x 8, 140 x 3 + 160 x 3 + 18 x 3 + 200 x 3 + 220 x 3 + 240 x 3
1-arm barbell row - 15 x 3 + 25 x 3 + 35 x 3 + 45 x 3 + 55 x 3, 35 x 10L/R
cg pulldown - 115 x 8, 130 x 6
ng pullup x 8
Reeves DL - 140 x 3 + 160 x 3 + 180 x 3 + 200 x 3 + 220 x 3 + 240 x 3
face pull - 30 x 3 + 40 x 3 + 50 x 3 + 60 x 3 + 7 x 3 + 8 x 3 + 90 x 3
bentover rear flye - 30 x 15, 25 x 15
db incline twist press - 50 x 10
db incline squeeze press - 30 x 10

20MAR2013
Rest Day

[Allen Yeh]

21MAR2013
BW = 185
plate warmup - 25# x 1 - 4:30
cardiac output aka Roadwork 2.0: 40 minutes total
elliptical - 10:00
MB drills - 6:00
treadmill - 13:00
TRX circuit - 6:00
elliptical - 5:00

high resistance intervals on spin bike - 0:06/1:00 rest x 12

[Allen Yeh]

22MAR2013
BW = 186
ECWU
machine flye - 95 x 15, 110 x 10, 130 x 10
incline HS press w/ mini bands - 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3 + 150 x 3
decline HS press - 90 x 3 + 110 x 3 + 130 x 3 + 150 x 3 + 170 x 3 + 18 x 3 + 200 x 3 + 220 x 3
db lateral full ROM - 10 x 10
DB pullover - 65 x 8, 70 x 8
machine oh press - NG x 50 x 3 + 70 x 3 + 90 x 3 + 110 x 3, wide grip x 70 x 12
cable upright row - 50 x 3 + 60 x 3 + 70 x 3 + 80 x 3 + 90 x 3
bench press - pause 0:02 at bottom - 205 x 1.5 reps
ng bar curl - bar x 3, bar x 3 + 20 x 3 + 40 x 3 + 60 x 3 + 70 x 3
pulldowns - 85 x 10
chinup - assisted x 10 x 3 + 8 x 3 + 6 x 3 + 4 x 3 + 2 x 2, bw x 6
rope pressdowns - 6 x 25, 60 x 15
3-ways - 10 x 5

tempo intervals - 0:10/1:00 x 12

Notes:
-Shockwwave chest/bis/shoulders - going back to 3 day split and keeping all lifting under 45 minutes as per Joel Jamieson's recommendation with his 4-week conditioning program
-incline/decline - HS - felt good today so did a few extra ELECT sets
-tempo intervals - terrible, it was freezing outside! By the end my hands felt like ice!