Allen's Journal

[Allen Yeh]

Thanks, I just feel like blah! I know you know what I mean. On a good note I have been very regimented diet wise since Tuesday.

April 15, 2010
IF = 16.5 hours

[Allen Yeh]

April 16, 2010
IF = 16 hours
BW = 191

1. Warmup
jump rope - 1.5 minutes singles/doubles
Defranco Simple 6
Ido scap WU - purple band - 10 all
Ido shoulder stabilization - grey band - 12 each
pullups - NG x 6, clmbing grips x 3, chin x 6

2. Strength
push press - 45 x 8, 65 x 5, 95 x 3, 115 x 1, 115 x 6, 125 x 4, 135 x 2, 145 x 2
ez bar cheat curl - bar x 8, 35 x 6, 55 x 1, 55 x 6, 65 x 4, 75 x 2, 85 x 2
(superset with full rest - 1:30)

VMO extensions - purple JS - 10, 10, 10, 10

supine DB triceps extension w/ neutral grip - 30 x 8, 30 x 8, 25 x 9, 20 x 9, 15 x 7, 10 x 12
(full rest- 0:30 to 0:45)

preacher curl - 45 x 12, 65 x 8, 60 x 5, 50 x 6, 45 x 9, 40 x 6
(full rest - 0:30 to 0:45)

barbell front raise - 45 x 11, 55 x 10, 50 x 6, 50 x 6, 45 x 11, 45 x 6
(full rest - 0:30 to 0:45)

bent over DB raise - 20 x 12, 20 x 12, 15 x 10, 12 x 9, 10 x 8
(full rest - 0:30 to 0:45)

DB farmers walk - 85 x 0:30, 85 x 0:30, 85 x 0:29
farmers ISO hold - 85 x 0:20

Notes:
-First day back in who knows how long, too long.
-Just watched Ido video again and realized I've been doing it wrong, oops!
http://www.youtube.com/watch?v=1YHIV4a81Os
-In typical ADD fashion....the next program I wanted to do....http://www.tmuscle.com/issues/622/62..._tier_training
In all seriousness I WILL finish all cycles of this program on time without missing days...etc After this I will re-examine my training and probably go back to 5/3/1
-Day 1, Cycle 1 - I didn't do so great with the load estimation on some of the exercises, you were supposed to pick an 8RM for everything after the first 2 exercises. I will do better now that I know where I stand next week
-PP-Good load selection, hard but not super difficult, Eric Minor states not to miss reps for the first 2 exercises
-EZ bar cheat curl - Too conservative here, oops
-supine db extensions - a little harsh on my elbows but felt better after the first 2 sets
-barbell front raise - too light

[Derek Simonds]

Glad to see you back at the weights no matter what the program is!

I have done the front raises with a 45 LB Plate and they were challenging for me. I will try them with a BB. I liked the exercise but didn't see a good way to progress, guess I wasn't thinking that day.

On the 5/3/1 note I am going to keep doing 5/3/1 for everything except DL. On DL I am going to go back to simple linear progression for 5 from SS. The best DL I ever had was during my SS days.

[Allen Yeh]

April 17, 2010
IF = none
BW = 191

1. Warmup
Defranco Elite 8
DJ Complex A - 45 x 5
VMO extensions - purple JS - 10, 10, 10, 10

2. Strength
back squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 185 x 6, 195 x 4, 205 x 2, 215 x 2
Prone DB leg curl - 15 x 5, 10 x 8, 15 x 6, 20 x 6, 25 x 4, 30 x 2, 35 x 2
(superset with full rest - 1:30)

front squat - 165 x 6, 165 x 5, 155 x 4, 145 x 4, 135 x 2, AND DONE
(full rest- 0:30 to 0:45)

seated leg curl - 110 x 12, 100 x 7, 105 x 7, 100 x 6, 95 x 8, 90 x 9
(full rest - 0:30 to 0:45)

standing calf raise - 137.5 x 8, 137.5 x 8, 125 x 8, 112 x 7, 100 x 10, 87.5 x 8
(full rest - 0:30 to 0:45)

back extension - BW - hands on head x 15, hands on head x 9, hands on chest x 12
(full rest - 0:30 to 0:45)

Notes:
-Day 2, Cycle 1 - I think day 1 made me add too much load
-back squat - not bad, not too hard, not too easy
-prone db leg curl - subbed this in for prone leg curl as the Y doesn't have one, too light
-FS - awful, this was probably the hardest exercise
-seated leg curl - haven't done this in a long time, and it shows
-standing calf raise - hard, but messed this up didn't realize I was shooting for a 12RM not a 8RM like I was previously

[Allen Yeh]

Impressions thus far.

Day 1, too light so I'll get a better gauge my next cycle.

DOMS from Day 2 is awful, my legs are fricking tore up, like awful, this morning when I woke up I almost fell over from how tight my calves were and i had to walk very slowly so I didn't shock my system from all the pain! I took my wife to her Dr's appointment today and I think they thought she was take me to the office!

[Allen Yeh]

April 19, 2010
IF = 16 hours
BW = 195???

1. Warmup
Defranco Simple 6
Ido scap WU - purple band - 10 all
Ido shoulder stabilization - red band - 15 each - external rotation, 45 degree lateral raise, overhead x circles both ways, overhead forward to back holding last rep 10 seconds, repeat for holding out to sides and holding arms down

2. Strength
incline press - 45 x 8, 95 x 5, 135 x 3, 135 x 6, 145 x 4, 155 x 2, 165 x 2
weighted pullups - BW x 2, BW x 6, 10 x 4, 15 x 2, 20 x 2
(superset with full rest - 1:30-2:00)

incline DB press - 75 x 8, 75 x 6, 70 x 3, 65 x 3, 60 x 4, 55 x 4
(full rest- 0:30 to 0:45) supposed to be 0:45 to 1:00

assisted pullups - 14 x 10, 14 x 6, 16 x 5, 18 x 6, 20 x 6
(full rest - 0:30 to 0:45) supposed to be 0:45 to 1:00

supine DB NG grip pullovers w/2 DB's - 15 x 10, 20 x 6, 20 x 8, 15 x 8
(full rest - 0:30 to 0:45)

rack pulls - above knee - 225 x 6, 315 x 4, 405 x 3, 405 x 6(straps)
(full rest - 1:00)

Notes:
-Day 3, Cycle 1 -
-incline bench - Thought I started too light but made a good choice by end
-pullups - felt ok, despite being embaressed that i'm back to doing 6 BW pullups...UGH
-DB pullovers - wasn't sure how to do this with a NG so I did this with 2 DB's
-rack pulls - felt good but grip was giving out on the fiirst set of 405

[Allen Yeh]

April 20, 2010
IF = 17 hours

NEPA walk - 35 minutes

[Derek Simonds]

Hey what is wrong with 6 BW p/u's... That is a good set for me!

[Derek Weaver]

The only thing I didn't like about that program was actually the front raises. Hard on the shoulders.

That Erik Minor guy seems to be pretty creative with his programming though.

[Allen Yeh]

April 21, 2010
IF = 17 hours

NEPA walk - 35 minutes