Allen's Journal - Page 121

Allen Yeh · 03-17-2010, 01:10 PM

March 16, 2010

1. Warmup
DeFranco simple 6
Ido's shoulder WU:
external rotation
band 45 degree lateral raise
circles w/ band overhead and T-position

2. Strength
military press - 45 x 5, 65 x 3, 85 x 1, 95 x 1, 95 x 5, 110 x 3, 115 x 9
neutral grip pull-up- chest to bar - 8, 7, 5
(superset with full rest - 1 minute)

prone trap raise - 5 x 12, 5 x 12, 5 x 12
decline MB situp - 10 x 15, 13 x 20, 13 x 15, 13 x 15
(superset with minimal rest)

rope pressdown - 50 x 10, 50 x 6, 50 x 5
lat EQI w/ DB's - 15 x 0:30, 10 x 0:35

3. Energy
DJ Complex B: 45 x 8
deadlift
clean grip high pull
clean grip snatch
back squat
good morning
row

Notes:
-5/3/1 week 2 day 1
-Ido shoulder WU - I really liked this routine, I think I did some of it wrong though
-military press - Much better than week 1 where I barely got 105 for 5! 10 pounds heavier and 4 more reps, geez I was starting to doubt I ever did 115 for 10! Still not back 100% but getting there
-pullups - just 3 sets of whatever since my back is sore from the 18 sets of 3 on Sunday
-lat EQI - you have to make sure you position your arms correctly to feel it but it felt good once I shifted my arms a little
-DJ complex B - I felt beat by the end, 1 round was enough.

Allen Yeh · 03-18-2010, 08:31 AM

March 17, 2010
IF = 14 hours

Scheduled off day I just feel beat up. Did some light stretching and that is about it.

Kevin Perry · 03-18-2010, 02:08 PM

nice job on the press, amazing how you can end up hugely increasing the poundages and knocking out more reps then before. always a good feeling. The complex on the other hand, well those just suck.

Derek Weaver · 03-19-2010, 02:09 PM

Here's a good youtube link on the Brettzel, done by Brett Jones. Makes more sense of it in my opinion.

http://www.youtube.com/watch?v=yMnam...layer_embedded

Allen Yeh · 03-20-2010, 07:56 AM

Thanks for the link I can see 2 things I did incorrectly so I'll try that out soon and report back.

Allen Yeh · 03-20-2010, 08:21 AM

March 19, 2010
bw = 194

1. Warmup
Elite 8
plank - 0:30

2. Strength
power cleans - 45 x 10, 95 x 5, 135 x 3, 155 x 3

deadlift - 135 x 5, 185 x 3, 235 x 1, 235 x 5, 265 x 3, 300 x 9

barbell hip thrust - 135 x 5, 135 x 5, 135 x 5, 135 x 5
hanging leg raises - 6, 6, 6
(superset no rest)

good mornings - 65 x 10, 85 x 10, 85 x 10

3. Energy
makeshift prowler - box upside down on top of a towel, with plates
45#'s x 20m's, 95#'s x 10 m's

Notes:
-5/3/1 Week 2 day 2
-DL - Much better today than last DL session, I'm still 2 reps off what I did in December but not as bad.
- makeshift prolwer - didn't like this not because it was hard but the towel under the box didn't want to cooperate, kept bunching up after my 2nd try i just gave up.

Allen Yeh · 03-23-2010, 03:51 PM

March 23, 2010

AM
bw = 193
incline treadmill @15 - 20 minutes speed varied

PM
NEPA walk - 35 minutes
calf stretching a la Kelly Starrett

Late PM
NEPA Walk - 15 minutes
The stick - calves, it band, quads, hamstrings, adductors, glutes, lats, tri's, bi's, forearms
lacrosse ball - feet

Kevin Perry · 03-23-2010, 06:13 PM

Are you still working on dropping some weight?

Allen Yeh · 03-23-2010, 06:23 PM

I haven't dropped like maybe 3 pounds so far, 3 down and....15 to go. I'm also in Nashville for work and the hotel gym consists of 2 treadmills and an elliptical.

Allen Yeh · 03-30-2010, 03:26 AM

Ended up with something last week, something to do with sore throats and coughing up chunky green things, fun times. Today is the first day for a week where I haven't woken up and coughed up stuff so hopefully......

March 29, 2010

jump rope - intervals 0:30on/0:30 off x 7

Notes:
-Wanted to do something! sick of feeling like a lump but didn't want to push it...I'm so happy my physicaly is Thursday...I feel like a million bucks...ugh.