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Old 03-25-2013, 10:05 AM   #1581
Allen Yeh
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23MAR2013
BW = 186
ECWU
sumo dl - 45 x 8, 60 x 8, 60 x 8
seated leg curl - 70 x 20, 90 x 12, 90 x 12, 75 x 3 + 95 x 3 + 115 x 3 + 135 x 3 + 150 x 2

1-legged leg press - 50 x 8, 700 x 3, 90 x 3 + 110 x 3 + 130 x 3 + 150 x 3 + 170 x 3
dead-stop 1-legged leg press - 150 x 8

squat w/monster mini bands - bar x 3, bar x 3 + 65 x 3 + 85 x 3 + 105 x 3 + 125 x 3 + 145 x 3 + 165 x 3 + 185 x 3 + 205 x 3

1-leg RDL - 20 x 10, 20 x 10
seated calf raise - 45 x 35 + 20 + 20 + 15 + 10
tib raise - 10 x 10, 25 x 12, 25 x 12
landmine - bar x 12, bar x 1, bar x 8

Notes:
-Shockwave leg day

24MAR2013
Rest Day - nada


25MAR2013
Roadwork 2.0: 130-15 BPM
ellipctical - 12:00
MB drills - 5:00
treadmill - 10:00
row@5 - 10:32 = 2500m's
arc trainer - 10:00
KB circuit - 5:00
bike - 5:00

High resistance intervals - treadmill@15% - 18 total 0:05/140BPM's

Notes:
-week 2 of Joel Jamiesons 4 week conditioning program
-Sheesh super long day, really want to make the polar rs100 my next purchase, hard to get a good gauge of my HR doing things that weren't on machines with HR monitors. I know I was moving a bit too quickly on the KB stuff and the rowing
__________________
"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 : 03-25-2013 at 10:05 AM. Reason: added rest day
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Old 03-29-2013, 04:19 AM   #1582
Allen Yeh
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19MAR2013
BW = 186
Defranco WU - 10:00
pulldown - 60 x 10, 70 x 10, 70 x 10

trap bar DL - 140 x 8, 140 x 8, 160 x 3 + 18 x 3 + 200 x 3 + 220 x 3 + 240 x 3 + 260 x 3
Meadows row - bar x 5, bar x 3 + 10 x 3 + 20 x 3 + 30 x 3 + 40 x 3 + 50 x 3 + 60 x 3
NG pullup x 5, 4, 5
barbell shrug - bar x 5, 135 x 3 + 185 x 3 + 225 x 3 + 275 x 3 + 315 x 3 + 365 x 3
high wide pulley row - 50 x 3 + 60 x 3 + 7 x 3 + 8 x 3 + 90 x 3 + 100 x 3
CG smith bench - 50 x 3 + 100 x 3 + 120 x 3 + 140 x 3 + 160 x 3
l-extension - 20 x 12
standing concentration curl - 20 x 10L/R

Notes:
-Shockwave - back and tricep - back to 3 day split, the Joel Jamieson stuff said to keep strength training down to 45 minutes 2 to 3 times a week, so I'm fitting in as much as I can in that time and if I don't get to it I don't

27MAR2013
MB WU twice w/ 10# ball
tempo intervals x 20 - 0:12 @ 70% with 1:00 rest - 1.85 miles total

Notes:
-Joel Jamieson 4 week conditioning program week 2 day 2
-tempo intervals- only supposed to do 15-16 but my son wanted to hit 20 so we ended up at 20, fairly easy, trying to keep my tempos a tiny bit above "race pace" but lower than sprints
__________________
"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 03-29-2013, 04:38 AM   #1583
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28MAR2013
BW = 185
Ido shoulder and scap WU
DB bench - 55 x 10, 55 x 10, 55 x 10
incline bench w/ FG's - 95 x 3 + 115 x 3 + 135 x 3 + 175 x 3, partials - 135 x 9
decline HS - 110 x 3, 130 x 3 + 150 x 3 + 170 x 3 + 180 x 3 + 200 x 3
band dislocates - 10, 10, 10, 6
db pullover - 65 x 10, 65 x 10
seated OH barbell press - 75 x 3 + 85 x 3 + 95 x 3 + 115 x 3 + 135 x 3
1-arm 1/2 upright DB row - 40 x 3 + 45 x 3 + 50 x 3 + 55 x 3 + 60 x 1
side laterals - partials - 30 x 11, 40 x 10
cable curls - 60 x 3 + 70 x 3 + 80 x 3 + 90 x 3 + 100 x 3
chinup - 10
chest to bar chin up x 3
rope pressdown - 50 x 15, 50 x 25

Notes:
-Shockwave - chest/shoulder/bis day

29MAR2013
BW = 185
plate WU - 10# x once - 3:15
high resistance intervals - treadmill @ 15% - 9.1 speed - 0:06/130-140 BPM - 22 total

Notes:
-Joel Jamieson 4 week conditioning program week 2 day 3
-HRI - the first 5 intervals I rested 1:00 and the others I rested until my HR hit 136BPM
__________________
"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 04-11-2013, 05:45 PM   #1584
Allen Yeh
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A quick synopsis of the last 2 weeks:
My wife had an anterior cervical disectomy surgery in MD on the 2nd before we came back to SC on the 7th. She is doing ok but not great.

30MAR2013

bw = 189
Quick legs workout using Shockwave

31MAR2013
Tempo Intervals - 0:12/1:00 x 10
Anaerobic threshold interval - 5:00/3:00 x 3

2APR2013
cardiac output:
bike - 15:00
elliptical 15:00
MB drills - 7:00
treadmill - 12:0
DB stuff - 4:00

high resistance intervals - 15% @ 9.3 x 12, @ 10.0 x 5, @ 10,9 x 3

foam roll

3APR2013
band and upper body DB stuff in hotel gym

7APR2013

foam roll + joint mobility
tempo intervals - 0:12/1:00 x 10

anaerobic threshold intervals - 5:00/3:00 x 3

8APR2013
Shockwave protocol back/triceps day

9APR2013
Shockwave protocol chest/shoulder/biceps day

11APR2013
BW = 188
warmup - running drills/joint mob ~5:00
cardiac power intervals:
2:00/1:00 x 2
rest 3:00
1:30/3:00 x 7

Notes:
-These were awful, covered a little less than 2.5 miles in the time though, almost all rest periods I was trying to stand still, I was trying to get my HR up to 187 and keep it there for 30 seconds the 2:00/1:00 was AWFUL so I went to the other interval mentioned.
__________________
"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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