Allen's Journal

[Allen Yeh]

September 30, 2009

Afternoon:
20 minute walk
jump rope - 2 x 1:00 on/0:30 off

Tabata jump rope - 9 intervals - singles, single leg, crossovers, sprints

OHS w/ broomstick - 10, 15

Evening
foam roller - 10 minutes - whole body with upper emphasis
The Stick - 10 minutes on lower body

Notes:
-Nice and easy day, my back feels torn up from those pullups, just did some random stuff while watching Connor play outside.

[Allen Yeh]

October 1, 2009

Noon:
15 minute walk

Evening:
20 minute walk with Laurie and Connor around the neighborhood

foam roller 10 minutes - quads, it band, lats and chest

Notes:
-Nice and easy recovery day, back to hitting it hard tomorrow

[Allen Yeh]

October 2, 2009

0900
Run - 1.52 miles - 11:38
4 x 100m strides at the top of the minute


1200
1. Warmup
The stick - lats and lower body - 10-15 strokes - 5:30
hip flexor stretch - 0:60L/R, 0:60L/R
glute bridge w/0:05 iso hold- 10, 10
quadruped hip extension w/0:05 iso hold - 10, 10 (totally did these wrong)
clams w/0:05 iso hold - 10L/R, 10L/R
scap pushup - 12
wall slide - 14
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
butt kick - 5L/R

2. Strength
parallette pushups w/ feet on chair - Connor on my back - 5, 6, 6, 7, No Connor x 10
Kroc row - 15# DB x 12L/R, 24 kg KB x 20L, 24kg KB x 20R,
db's row - elbows wide - 15 x 10, 15 x 10
(superset with full rest - 1:00)

kb oh press - 24 kg x 5L/R, 5L/R, 6L/R
KB hammer curl - 12kg x 6L/R
kb band crush curl - purple JS band - 12kg x 8, 8, 8
(superset with full rest 1:00)

Ab wheel on knees - 12, 8

Notes:
-Upper body focused day, I think I'm going to run it like that Eric Cressey article, Full body/upper/lower/full body. My exercises will be different since I'm limited in terms of equipment but that will be the gist of the workout. Right now I'll be hitting the park/playground when I need to do pullups. Good session overall.
-pushups - I was surprised on how hard the pullups were but I guess the extra ROM and having Connor on my back (41 pounds). I recall hearing that a pushup is like doing 70% of your BW right? so I'm weak! that's like 175 pound total? I know I can do more than 175 for flat? Hm....
-Kroc Rows - today these felt flat! I usually hit 20+ per arm but today I was hurting at 20.
-KB band crush curl - Doing these crush grip style was way harder than regular style where I hold it by the horns. Geez!

[Allen Yeh]

October 3 and 4, 2009

Didn't fit any workouts in, some stretching and joint mobility stuff here or there but nothing intense or prolonged. A lot of little house thigns this weekend like trips to Target, Lowes, Home Depot...etc At least our place is starting to look a bit more put together, next major project will be painting!

[Allen Yeh]

October 5, 2009

1. Warmup
foam roller - total body ~10:00
hip flexor stretch - 0:60L/R, 0:60L/R
hip thrust w/0:05 iso hold - 10
glute bridge - 30#'s x 20, 30#'s x 20
single leg hip thrust - 10L/R
band adduction - purple JS band x 20, red Iron Woody band x 15

2. Strength
goblet squat - 24kg KB x 5
DJ Challenge #1:
3 rounds:
110# sandbag front squat
0:30 PUPP

KB rack reverse lunge - 24kg x 8R, 8L, 8R, 8L, 8R, 8L
KB good morning - 24kg x 12, w/ purple JS band x 5, w/ purple JS band x 10

Notes:
-Lower body day

[Allen Yeh]

October 6, 2009

Early AM:
1. Warmup
foam roll - 10 minutes
Core Performance WU - 5 minutes

2. Energy
Run - 3 x 2min fast/1min slow - Total 1.2 miles

scap pushup - 12
levator scapula stretch - 0:20L/R
chest stretches - 2 x 0:10

100m strides x 4 (at the top of the minute)
rest 9 minutes

2 rounds:
300m shuttle run (25m length) every 2:30
Time:1:42, 2:08

Notes:
-I'm surprised I go 1.2 miles on the intervals, happy with a 7:30/mile average
-Strides - I was getting between middle 14 and middle 16 today, pretty hard
-Shuttle run - Now this smoked the heck out of me, I was dragging ass before I finished the first run, then the 2nd was more like a jog.

PM
lat stretching

35 minute walk with Laurie and Connor

[Allen Yeh]

October 7, 2009

35 minute walk with my family.

10 minutes using the Stick on myself.

[Derek Simonds]

Really glad that the house is coming together nicely. I am also glad that I don't live close so you can't ask me to help paint... In case you couldn't tell I hate painting.

[Allen Yeh]

October 8, 2009

chinups - chest to bar - 3, 3, 4, 5, 6, 5, 4 , 3, 3
dips - 10, 10, 10, 10, 10, 10, 10, 10
(superset with full rest - 1 minute)

foam roller - upper back

Notes:
-I just did these at the playground while Connor and Hunter were running around. The plan was 100 dips total but by set 7 my left elbow was starting to bother me and then by set 8 my right elbow was bothering me.

[Derek Simonds]

Dang elbows.