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Old 04-23-2010, 05:51 AM   #1241
Allen Yeh
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April 22, 2010
IF = 16 hours
BW = 192

AM
25 minute NEPA walk

PM
1. Warmup
Defranco Simple 6
Ido scap WU - purple band - 10 all
Ido shoulder stabilization - red band - 12 each
pullups - clmbing grips - 4, 4, 3, 4

2. Strength
DJ Complex D - 45 x 8, 65 x 3, 95 x 2
Upright row + clean-grip snatch + back squat + behind the neck press + good mornings + row

push press - 95 x 1, 120 x 1, 120 x 6, 130 x 4, 140 x 2, 150 x 2
ez bar cheat curl - bar x 5, 60 x 1, 60 x 6, 70 x 4, 80 x 2, 90 x 2
(superset with full rest - 1:30)

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

supine DB triceps extension w/ neutral grip - 35 x 8, 35 x 6, 30 x 6, 20 x 10, 15 x 11, 12 x 8
(full rest- 0:30 to 0:45)

preacher curl - 70 x 10, 70 x 58, 65 x 4, 60 x 3, 55 x 3, 50 x 6
(full rest - 0:30 to 0:45)

barbell front raise - 60 x 10, 60 x 8, 55 x 8, 50 x 7, 45 x 10
(full rest - 0:30 to 0:45)

bent over DB raise - 25 x 12, 25 x 10, 20 x 10, 15 x 9
(full rest - 0:30 to 0:45)

farmers iso hold - 85 x 0:32, 85 x 0:22, 85 x 0:20

active hamstring stretch

Notes:
-Day 1, Cycle 2
-PP- last set was hard but good set overall
-EZ bar cheat curl - went up 5 pounds but last set was super easy
-supine db extensions - elbows didn't enjoy the 35's and 30's
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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 04-23-2010, 08:05 AM   #1242
Derek Simonds
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Nice push press.
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Old 04-23-2010, 09:04 AM   #1243
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
Nice push press.
It felt pretty good, I think I'm going to try to keep the DJ complex as my warmup and see how it feels next week. This week felt easier on PP than the last.
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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 04-26-2010, 02:13 PM   #1244
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April 24, 2010
IF = none
BW = 194

1. Warmup
Defranco Elite 8
DJ Complex F - OHS + BS + GM + FS + Row + DL - 45 x 8, 95 x 3, 135 x 0

2. Strength
back squat - 135 x 3, 185 x 1, 195 x 6, 205 x 4, 215 x 2, 225 x 2
RDL - 115 x 6, 135 x 4, 155 x 2, 175 x 2
(superset with full rest - 1:30)

front squat - 165 x 6, 165 x 4, 155 x 5, 145 x 6, 135 x 6, 125 x 6
(full rest- 0:45 to 0:60)

seated leg curl - 120 x 10, 120 x 5, 115 x 6, 110 x 5
(full rest - 0:45 to 0:60)

standing calf raise - 112.5 x 13, 112.5 x 8, 100 x 10, 87.5 x 7, 62.5 x 8, BW x 12
(full rest - 0:30)

back extension - BW - hands on chest x 15, hands on chest x 12, hands on lower back x 15
(full rest - 0:30)

Notes:
-Day 2, Cycle 2 -Apparently I can't read...at all, did way too little rest last week, this week was so much better
-DJ complex F - couldn't get the weight up to snatch it...how sad is that! 135 used to be an easy muscle snatch!
-back squat - not bad, not too hard, not too easy
-RDL- subbed for prone db leg curl - subbed this in for prone leg curl very easy
-FS - Even though my reps didn't jump up too much from last week it was way easier because i added 15+ seconds of rest due to my lack of reading the program thoroughly last week
-standing calf raise - my calves were still sore form the previous week!
-back extensions - I liked putting my hands on my lower back because I "felt" it firing throughout my lower back more
__________________
"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 04-26-2010, 02:57 PM   #1245
Kevin Perry
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do you go to failure on calf raises?
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Old 04-26-2010, 09:21 PM   #1246
Derek Simonds
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Calf raises, he he he, Allen said calf raises...

Dude that is awesome with BS, RDL's and FS all in the same day. Your legs got to be toasty.
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Old 04-26-2010, 11:40 PM   #1247
Kevin Perry
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ha a little BBing here and there never hurt anyone
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Old 04-27-2010, 04:59 AM   #1248
Allen Yeh
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Quote:
Originally Posted by Kevin Perry View Post
do you go to failure on calf raises?
It was supposed to be 6 sets of 12 reps, dropping the weight to reach 12 reps as needed. The week before I thought it was like my other day of rep schemes an ddid 6 sets of 8 reps, trying to drop the weight to hit around 8 reps.
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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 04-27-2010, 05:08 AM   #1249
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
Calf raises, he he he, Allen said calf raises...

Dude that is awesome with BS, RDL's and FS all in the same day. Your legs got to be toasty.
After the first week I felt crippled, this week it was not nearly as bad, almost twice as much rest between sets, see reading is good! Last weekend I felt like my legs were injured for real, everytime I'd stop walking for a bit my calves/hams would tighten up and it'd take a few steps just to get used to walking again.!
__________________
"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 04-27-2010, 05:14 AM   #1250
Allen Yeh
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April 25, 2010
BW = 196???

1. Warmup
Defranco Simple 6
Ido scap WU - purple band - 10 all
Ido shoulder stabilization - green band - 12 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, 145 x 1, 145 x 6, 155 x 4, 165 x 2, 175 x 2
weighted pullups - BW x 2, BW x 6, 15 x 4, 20 x 2, 25 x 2
(superset with full rest - 1:30-2:00)

incline DB press - 75 x 8, 75 x 7, 70 x 5, 65 x 5, 60 x 5, 55 x 6
(full rest- 0:45 to 1:00)

assisted pullups - 13 x 10, 13 x 8, 15 x 8, 16 x 5, 18 x 6
(full rest- 0:45 to 1:00)

supine DB NG grip pullovers w/2 DB's - 20 x 12, 20 x 12, 15 x 12
(full rest - 0:30 to 0:45)

rack pulls - above knee - 315 x 4
(full rest - 1:00)

Notes:
-Day 3, Cycle 2 - Once again, reading is good, added some rest becaue i actually read the program today
-incline bench - Wanted to jump up more weight really badly but tempered my greed with trying to stick to the recommendations of adding no more than 10 pounds per week and no misses on the first 2 exercises
-pullups - felt better but not great
-DB pullovers - these felt way better than last week
-rack pulls - no heart for it today, did one set of 315 and called it quits
__________________
"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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