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Old 02-26-2010, 06:16 AM   #1151
Derek Simonds
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Are you currently trying to lose weight or gain weight? That makes me chuckle that I am asking that question. Most people it would only seem logical that they were trying to lose weight.
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Old 02-26-2010, 06:36 AM   #1152
Allen Yeh
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Lose, want to get to a weight where my sleep apnea is less of a problem, over the summer when I was sitting like 182 my wife said I wasn't snoring at all. so I'd like to get down to low 180s when I'm a little heavier and high 170's when I'm leaner. Hopefully I can get stronger like I was doing last spring (losing weight getting stronger). I just need to get consisten.
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Old 02-26-2010, 10:32 AM   #1153
Derek Weaver
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Quote:
Originally Posted by Allen Yeh View Post
February 24, 2010
bw = 194

194??? UGH I'm going the opposite direction of my goals!

February 25, 2010

27 minute NEPA walk

1. warmup
hip flexor stretch - 0:60L/R, 0:60L/R
knee hug - 5L/R
inverted hamstring - 5L/R
Kossack - 5L/R
Lateral squat - 5L/R
Ido scap WU - red IW band - 10 reps all

blue collar fitness KB warmup - 12kg kb - 10 reps each movement

jump rope - 100 singles, 30L/R, 30 singles

2. Energy
KB complex - 24kg KB: 1:30 rest between circuits
2H swing - 10, 10
upright row - 10, 10
goblet squats - 5, 5
row (grabbing by horns of kb) - 10, 12
kb horn curls - 3, 3
crush press - 5, 8
windmill - 6, 6
suitcase DL - 12, 16
t-pushup - 10, 10

ABZ wheel - on knees - 10, 10, 10

Notes:
-At home workout, going to start doing NEPA walks again
-kb complex - Tried following the cues from that t-nation complexes article where you change the reps/weight depending on the movement not necessarily a 10 reps for everything mentality.
I don't remember that one. Was it one of the ones from a little over a year ago where Mike Mahler gave that writer a program to follow with the KB's?
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Old 02-26-2010, 02:02 PM   #1154
Allen Yeh
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I made the KB complex up myself but the article I'm talking about was this one:
http://www.tmuscle.com/free_online_a...tloss_workouts

I've always felt a bit limited when doing complexes in the past usualy due to overhead pressing. This article made sense to me and I haven't really been doing complexes in a while so I thought yesterday would be a good time to implent it.

BTW those skater squats were evil.
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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.
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Last edited by Allen Yeh : 02-26-2010 at 02:11 PM.
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Old 02-26-2010, 02:18 PM   #1155
Derek Weaver
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I missed that one somehow. I'm beginning to appreciate complexes more and more.

Good article and looked like a good time with the 'bell.
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Old 02-26-2010, 03:18 PM   #1156
Kevin Perry
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Another good article.
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Old 02-26-2010, 03:34 PM   #1157
Allen Yeh
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February 26, 2010

1. Warmup
Elite 8
CA standard WU - short version 1/2 reps
jump rope - 50 singles
Burgener WU - 45 x 1

2. Strength
FS - 45 x 8, 95 x 5, 135 x 3, 135 x 5, 150 x 5, 170 x 8

skater squat - bw - 6L/R, 6L/R, 6L/R

good mornings - 45 x 15, 65 x 15, 65 x 15
corkscrew MB - 15# x 10L/R
incline board situp w/ MB - 15#'s - 10, 10
(superset no rest)

rope pullups - 4, 5
db 21's w/ 7 second isometric hold - 15#'s, 20 #'s

3. Energy
DJ complex E - bar - 1:48, 1:28, 1:58 w/ 1:30 rest
power clean
military press
back squat
good morning
behind the neck press
front squat

Notes:
-5/3/1 - day 4 week 1
-front squat - did these instead of back squats will keep these for this cycle
-skater squat - tried these out with just BW and it was lactic acid city
-core ciruit -ABZ - haven't missed doign them in a session yet.....of course I've missed whole sessions though
-rope pullups - felt my grip giving away rather than a pullup limitation
-DB 21's - 7 from bottom to middle w/pronated grip, 7 from middle to top w/neutral grip, 7 of the entire movement w/ supinated grip, 7 second isometric hold at the middle, 1st set I went too light but 2nd set I was having a hard time finishing
-DJ Complex E - I haven't been doing enough conditiong at all so I'll throw in barbell stuff at least once a week. The last round with the behind the neck press I felt rough. Good effort overall.
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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 02-28-2010, 05:58 PM   #1158
Derek Weaver
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Skater squats eh? I guess someone had to test them out. I'll give 'em a go this week assuming I can get to squats before I leave town. How far away do you think you are from adding external loading?
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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Old 03-01-2010, 03:28 AM   #1159
Allen Yeh
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The DOMS from the skater squats was pretty rough this weekend. Although I guess is wasn't all the skater squats since I did do like 6 sets of 15 for GM's. The skater squats did in the front of my legs and the GM did in the back.

I might try adding some loading not this week but maybe light weight next week. I'll stick with BW this week and see if it feels any easier.
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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 03-01-2010, 03:31 AM   #1160
Allen Yeh
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February 27, 2010

NEPA walk - 30 minutes

February 28, 2010

Lots of static stretching throughout the day, upper and lower body. Joint mobility throughout the day, tried to foam roll my legs some but it was just too much.

Tried the Brettzel and maybe I'm doing it wrong, I googled up a video to make sure and it seems like the guy demonstrating it had more dysfunctions present that I felt doing it. I felt some tightness in my left hip when I was turned to the right side. That was about it. I felt some knee pain in my left knee when I was turned to the left side but I think I was pulling too hard with my hand. When I tried it again later I had no knee pain. I wasn't sure about what I was supposed to used to keep my head neutral as it said something that keeps your head neutral when you are on your side and then you twist.

http://www.dragondoor.com/articler/mode3/539/
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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 : 03-01-2010 at 03:50 AM. Reason: Added Bretzel Information
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