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Old 06-21-2010, 05:05 AM   #1311
Allen Yeh
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Thanks. Toy Story 3 was great! Definitely watch it! I appreciate that my wife made an effort yesterday despite not feeling well.

June 19, 2010

1. Warmups
pullups - neutral grip - 8
chinups - 8
SA DB raise #1 - 8 x 10L/R, 8 x 10L/R
Defranco Elite 8
DJ Complex A- Row + Clean + FS + MP + BS + GM - 45 x 5, 95 x 5

2. Strength
OHS - 45 x 5, 95 x 3

BS - 95 x 3, 145 x 3, 175 x 1, 175 x 5, 200 x 3, 220 x 11
levator scapula stretch - 0:20L/R, 0:20L/R, 0:10L/R
(superset - full rest - 1:00)

Landmine - bar x 8L/R, 10+bar x 8L/R, 10+bar x 8L/R, 10+bar x 8L/R
GM - 95 x 12, 115 x 8, 95 x 12, 95 x 12
(superset - full rest - 0:45)

3. Energy
Tabata calf raise - 3 rounds

pushups - 3, 6, 9, 3, 6
pullups - 1, 2, 3, 1, 2

Notes:
-Wendler 5/3/1 - Week 3
-BS - Pleased with 220 x 11
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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."
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Old 06-21-2010, 05:06 AM   #1312
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June 20, 2010


Spent Fathers day with Connor. Toy Story 3 was great and I would definitely recommend it!
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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 06-22-2010, 03:58 AM   #1313
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June 21, 2010

GTG pushups - 4 sets of 15, 3 sets of 10

Notes:
-Unplanned off day, Connor was burning up so off to the doctors we went! When it rains it pours right?
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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 06-22-2010, 06:11 AM   #1314
Derek Simonds
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Yes it does. How is Connor? Like I said before there is a ton of spring sinus infections going around right now. One of the ladies in our office has both a sinus infection and pink eye. She is soooo very happy. Laney looks to be getting pink eye and my eyes water just thinking about it. Hope Connor is ok.
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Old 06-24-2010, 03:37 AM   #1315
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Connor seems to be doing better, taking the antibiotics and all that. Yesterday was eeming like his old self towards evening. Whew...now today is another dr's appointment for my wife...good news, please!

June 22, 2010
If = 16 hours

GTG pushups - 25 x 2

kb snatch - 12kg x 10L/R
5 minutes snatch - 24kg - 54 total

5 rounds:
10 squats
10 lunges
10 jumping lunges
10 jump squats
5 ab wheel - on knees
Total time 9:47

Notes:
-At home workout after cleaning/clearing the garage for 2 hours which served as my warmup
-KB snatch - 12kg is too easy but the 24kg just feels odd with my left arm as always I kept the reps even but it just felt way easier with my right than left, hands felt like hamburger after I was done though, the "catch" was killing me, not sure if I'm doing something wrong here or what
-Metcon - Not terrible I subbed ab wheel for ankles to bar leg raises since I still don't have a pullup bar setup at home, that is going to wait till I get back....


June 23, 2010
IF = 15 hours

GTG pushups - 20 x 2
25 minute NEPA walk

Notes:
-Off day - Wednesdays are always my long day at the office
-GTG thoughts - Need to keep on top of this better, need to do them once I get home from work as well.
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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 06-24-2010, 04:05 AM   #1316
Derek Simonds
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You know I got you guys in my thoughts. Fingers are crossed.
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Old 06-25-2010, 04:01 AM   #1317
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June 24, 2010
IF = 16 hours
GTG pushups - 20 x 4
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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 06-25-2010, 08:19 PM   #1318
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June 25, 2010


1. Warmup
ECWU #1

2. Strength
pullups -chest to bar - 6, 6, 6, 3, 3, 2, 2, 2, 2, 2, 2, 2, 2, 2
clean + press - 45 x 5, 95 x 1, 135 x 1, 185 x 0
DL - 95 x 8, 135 x 5, 185 x 3, 205 x 5, 235 x 5, 265 x 13, 265 x 2
slant board calf stretch - 0:30L/R, 0:45L/R, 1:00
MP - 90 x 5, 100 x 5, 115 x 8

landmine - bar x 8L/R, bar x 8L/R, bar x 8L/R,
back extension - 12, 12, 12
lumberjack press - bar x 10L/R, bar x 10L/R, bar x 10L/R,

Notes:
-5/3/1 Week 1 day 1+2
-pullups - did these throughout the first 4 exercises 44 reps total
-DL - about right
-MP - dropped a few reps I probably shouldn't have attempted to press the 185 with the cleans
__________________
"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 06-29-2010, 05:45 AM   #1319
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June 26, 2010

basic joint mobility ~10 minutes
dips - 13, 21, 10
pullups - 1,1,1,1,1

June 27, 2010

stretching ~30 minutes
stretch
__________________
"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 06-30-2010, 06:04 AM   #1320
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June 28, 2010
bw= 194????

1. Warmup
ECWU #2

2. Strength
PC + MP - 45 x 5+5, 95 x 5+5, 135 x 5+1
PC + PJ - 155 x 5+1, 175 x 3+0

BS - 45 x 5, 95 x 5, 135 x 3, 160 x 1, 160 x 5, 185 x 5, 205 x 12
(full rest - 2 min)

Hack squat - 12, 50 x 8
DB RDL - 35 x 10

Notes:
-5/3/1 Week 1
-Last cycle I got 200 for 12, and today I still left a few in the tank
-Messed around with some stuff trying to show my oldest stepson some stuff to do, had to leave to get home though.

June 29, 2010
IF = 15.5 hours

Rest day, took Connor to the pool for a few hours.
__________________
"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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