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Old 10-02-2009, 07:45 AM   #1021
Allen Yeh
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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.
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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 10-02-2009, 07:48 AM   #1022
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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
__________________
"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 10-05-2009, 05:03 AM   #1023
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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!
__________________
"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; 10-05-2009 at 05:04 AM. Reason: formatting
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Old 10-05-2009, 05:06 AM   #1024
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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!
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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 10-06-2009, 06:36 PM   #1025
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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
__________________
"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 10-06-2009, 06:48 PM   #1026
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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
__________________
"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 10-08-2009, 03:54 AM   #1027
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October 7, 2009

35 minute walk with my family.

10 minutes using the Stick on myself.
__________________
"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 10-08-2009, 04:29 AM   #1028
Derek Simonds
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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.
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Old 10-09-2009, 04:33 AM   #1029
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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.
__________________
"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 10-09-2009, 06:44 AM   #1030
Derek Simonds
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Dang elbows.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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