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Old 09-21-2009, 01:47 PM   #1001
Allen Yeh
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Totally forgot about the pushups. D'oh! I'm dropping and doing the sets right now!
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Old 09-21-2009, 04:25 PM   #1002
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September 21, 2009

*15 hour fast*

Pushups - chest to deck, slow steady reps - 22, 14, 10, 8
(1 minute rest)

Phase One: Hip Flexor Flexibility and Glute Activation
Hip flexor stretches - 2 sets of 1 minute L/R
glute bridge w/ 0:05 isometric hold at top - 10, 10
bird dog w/ 0:05 isometric hold at top - 10, 10
clam - w/ 0:05 isometric hold at top - 10, 10

sandbag cleans to choulder - ~70#?'s - 5, 4, 4
sandbag carry ~300m's

Notes:
-That carry was way harder than I thought it'd be

Evening
15 minute foam rolling - total body it felt painfully good
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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 : 09-22-2009 at 06:47 PM. Reason: added foam rolling information
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Old 09-21-2009, 05:05 PM   #1003
Derek Simonds
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Man I just realized that you hit 1000 posts in your workout log. That makes it like a million years old in internet and fitness communities.

Congrats!
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Old 09-22-2009, 06:47 PM   #1004
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Geez, thanks for making me feel like a million years old! Heh.
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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."
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Old 09-23-2009, 03:40 AM   #1005
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September 22, 2009

1. Warmup
ECWU #1
jump rope - 100 singles, 50L/R, 10 crosses, 50 fast singles ~3:40

2. Strength
pushups with band - blue JS band - 8, 8, 8, 9
Kroc row - 15# db's x 12L/R, 24kg KB x 26L, 22R, 16L. 17R
(superset with full rest - 1:15)

3. Energy
Dan John Challenge #2
2H swing -24 kg KB
goblet squat - 24kg KB
10-9-8-7-6-5
Total time 4:16

Ab wheel - 12, 12, 12

Notes:
-DJ Challenge #2 - It's supposed to be 10 to 1 without setting the bell down, it looked really easy on paper, after I was doing the set of 7 my back was getting super tight. After the set of 5 I was like F!! and set the bell down. Harder than it looked, which is DJ stuff par for the course.
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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 09-23-2009, 03:50 AM   #1006
Derek Simonds
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With a 24 KG KB for the first run through I imagine it would be hard. That is on tap for our Friday workout so I am glad to know that I need to start with a 16 KG'er.
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Old 09-23-2009, 07:36 AM   #1007
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I was thinking it wasn't so bad set of 10 and 9, set of 7 my lower back was starting to get tight, by the time I got to the set of 5 my back was just a knot.
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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 09-23-2009, 06:10 PM   #1008
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September 23, 2009

Early AM
Super Joints - 30 reps all movements ~ 30 minutes

Noon
pullups - chest to bar - 5, 5, 2
15 minute walk

Evening
25 minute walk
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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 09-24-2009, 06:46 AM   #1009
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So I feel slightly less bad about myself now, I weighed the sandbag this morning and it's 110#'s not the 70 that I thought it was. Whew!
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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 09-24-2009, 03:52 PM   #1010
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That is awesome a 40 lb bonus!
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