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Old 06-12-2010, 07:26 AM   #1301
Derek Simonds
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That is one thing I don't miss about contacts. I know that you are going to be better soon.
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Old 06-15-2010, 04:33 AM   #1302
Allen Yeh
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June 14, 2010
IF = 19.5 hours

1. Warmup
5 rounds:
DOT drill - 64, 64, 59, 57, 62
30/5/30 Sean special = side plank + 5 pushups + side plank
HAM hip mobility drill - elbow to instep lunge + hip drop + pigeon stretch + duck walk

2. Energy
6 rounds:
400m run
50 step ups w/ 40# pack

2 rounds = 13:34 - 2:04+4:02, 3:18+4:08

Notes:
-DOT drill - need to do this more
-HAM hip mobility drill - not a fan of this move, it just didn't flow to me at all
-Energy - ROUGH, I don't know if it's because I haven't done a serious metcon in months of if it was due to the fact that it was 99 w/ 85% humidty after 2 rounds I just felt bad. I knew I should have waited for the sun to go down but while waiting for dinner to cook I wanted to get my workout in. After I got inside and a shower I was sweating for 2 more hours after I was all done.

Note to self.....no more working out in the summer afternoons when heat alerts have been put out.
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Old 06-15-2010, 04:53 AM   #1303
Derek Simonds
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Yeah it is brutal right now. We were over 100 with a feels like temp over 105. I went to BJJ last night and seriously considered skipping just based on the walk from car to academy.

Glad you didn't get heat stroke.
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Old 06-15-2010, 04:58 AM   #1304
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The feels like was 103 I think...and today it's suppose to be 109? Freaking crazy...when I was at the pool on Sunday with Connor I felt like I was being slow-boiled. So no more working out in the middle of the day outside!
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Old 06-16-2010, 05:25 AM   #1305
Allen Yeh
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June 15, 2010
IF = 16 hours
BW = 187

1. Warmup
Defranco simple six
Ido Scap WU
neck iso hold w/ swiss ball - 0:45Fr/L/R

2. Strength
bench press - 45 x 8, 65 x 5, 95 x 3, 145 x 1, 145 x 5
160 x 3, 180 x 8, 95 x 19
RKC plank - 0:30, 0:30, 0:30, 0:30
(superset with full rest - 1:00)

seated NG cable row - 12 x 8, 12 x 10, 13 x 6, 12 x 8
DB press - 30 x 10, 30 x 10, 30 x 10
(superset with full rest - 0:30)

chin/pullup - alternate - 3, 3, 3, 2, 3, 2, 3, 2, 2
(1 min rest)

dips - 10

3. Energy

DJ complex E - PC + MP + BS + GM + Behind neck Pr + FS - 95 x 3, 95 x 3, 95 x 5

Notes:
-Finishing up my last 5/3/1 cycle, which is ~1 week overdue since I skippe a week due to Disney but then didn't hit the gym last week. Skipping the deload week since I haven't been in the gym since the 28th
-bench - wow this felt way harder than it should of been, my last benching session before this I got 170 for 13? Ugh
-RKC plank - need to review this not sure I'm doing it correctly
-DJ complex E - 95 was good weight for the MP and behind the neck press
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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 06-17-2010, 04:28 AM   #1306
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June 16, 2010
IF = 15.5 hours

30 minute walk
pushups - 20, 20

Notes:
-Off day, going to try to GTG with pushups, I put a litte counter on my whiteboard that i'll keep track of.
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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 06-18-2010, 04:22 AM   #1307
Allen Yeh
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June 17, 2010
IF = 14.5 hours

pushups 3 x 20

Notes:
-Off day, not good news at Dr. for wife and I.....sigh
-GTG I do good in the early morning but then as more people get into work...I find myself feeling more subconscious about doing pushups at my desk.
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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 06-18-2010, 08:50 AM   #1308
Derek Simonds
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You guys are in my thoughts brother.
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Old 06-19-2010, 01:53 PM   #1309
Allen Yeh
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Thanks, happy 11th!

June 18, 2010
IF = 17 hours
GTG - pushups 25 x 3

Wife started out at the Dr's at 3 and after all tests..etc didn't get back until 11...great night.
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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 06-19-2010, 08:48 PM   #1310
Derek Weaver
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Quote:
Originally Posted by Allen Yeh View Post
Thanks, happy 11th!

June 18, 2010
IF = 17 hours
GTG - pushups 25 x 3

Wife started out at the Dr's at 3 and after all tests..etc didn't get back until 11...great night.
Sorry to hear about the not so good news. I hope things work out, get better, etc. as long as they don't get worse, right?

Happy early Father's Day
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