Allen's Journal

[Allen Yeh]

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

[Allen Yeh]

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

[Allen Yeh]

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

[Allen Yeh]

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.