Allen's Journal

[Allen Yeh]

July 1, 2010
IF = 16.5 hours
BW = 190

1. Warmup
foam roll - whole body
Defranco simple six
Ido shoulder stability WU
seated band good morning - purple JS - 10, 10, 10, 10
pullups - chest to bar - 10, 10, 4, 4, 4

2. Strength
bench press - 45 x 8, 65 x 5, 95 x 3, 125 x 1, 125 x 5, 145 x 5, 165 x 14
Pendlay Row - 135 x 5, 155 x 5, 175 x 5
(superset with full rest - 1:30)

plate neck extension and flexion - 10# x 20 F/E, 10# x 15 E/F

Diesel Crew Shoulder circuit:
DB press - 30 x 8, 35 x 8, 35 x 8, 25 x 8
db rear fly - 15# - 8, 8, 8, 8
dive bomber pushup - 8, 8, 8, 8
Total time: 6:29 - 1:11, 1:34, 1:52, 1:51

3. Energy
treadmill intervals - 7 intervals 0:10on/0:60off

Notes:
-5/3/1 - week 1
-bench - last cycle week 1 I got 160 for 14
-pullups - AMRAP in 5 sets
-Treadmill intervals - These stunk, trying to get the thing to speedup or slowdown takes too much time.

[Derek Simonds]

That was a solid workout all around. Nice p/u numbers and you are correct sir treadmill intervals are the suck. No way to make them work fast.

[Allen Yeh]

Thanks, the pullups surprised me. Nice bike btw.

[Allen Yeh]

July 2, 2010

Rest day, my family came into town from NY, spent a few hours at the pool.

July 3, 2010

Rest day, took my family down to downtown Charleston, a decent amount of walking.

July 4, 2010

1. Warmup
2 rounds:
20 squats
10 rengade row +pushup 15#'s

Dot drill x 2

2. Energy
3 rounds:
300m shuttle run -25m lengths -2.5 minutes per run

3 rounds:
1/4 tabata calf raises
HUG hip mobility

Notes:
-Worked out with my little brother, he started out strong on the shuttle run but fizzled before finishing the first shuttle run
-Not bad I felt pretty good overall

July 5, 2010

Spent the day at the beach with the family, great beach day.

[Allen Yeh]

July 6, 2010
IF = 16 hours

AM
30 minute walk

PM
2H KB swings - 24kg - 50 unbroken
1H KB swings - 24kg - 5L,5R, 5L,5R not break between switches

Notes:
-Getting back into walking everyday have to do it early AM before it gets too hot here
-Swings - just did something, sat on a conference call for about an 1.5 hours during dinner time. the 1H stuff felt harder than usual the grip of the KB felt oily or something.

[Derek Weaver]

Originally Posted by Allen Yeh

July 6, 2010
IF = 16 hours

AM
30 minute walk

PM
2H KB swings - 24kg - 50 unbroken
1H KB swings - 24kg - 5L,5R, 5L,5R not break between switches

Notes:
-Getting back into walking everyday have to do it early AM before it gets too hot here
-Swings - just did something, sat on a conference call for about an 1.5 hours during dinner time. the 1H stuff felt harder than usual the grip of the KB felt oily or something.

I'd forgotten just how good it actually is to get a 30+ minute walk in the mornings. Good way to start the day. 50 swings with the 24 kg unbroken is a nice effort.

[Allen Yeh]

Thanks, yeah I need to get back into it, for a while I was doing it every day at lunch but here in Charleston it got HOT I'd be a puddle on the ground.

[Allen Yeh]

July 7, 2010

AM
30 min walk

Afternoon

1 round w 24kg KB
2H swing x 10
1H swing x 10L/r
h2h swing x 10
around the world - 10CL/CCL
suitcase DL x 5L/R
windmill x 5L/R
high pull x 10

snatch + windmill - 24kg - 1L, 2L, 1R, 2R, 1L/R, 1L/R

sprints - 370 m's according to http://www.gmap-pedometer.com - 1:32, 1:34, 1:43 - 1:45 rest

Notes:
-Hot!

[Allen Yeh]

Just saw the 70's big challenge for July:
http://www.70sbig.com/?page_id=2151

Contest: Max sets of 3 press/3 pulls in 20 minutes.
1 set is 3 reps of 0.625BW press followed by 3 chins or pullups.

So that would be 117 for 3 reps and then 3 chins/pullups.....I think I might do this today....supposed to DL and press today I think I'll get my DL in and then do my 3 for press @ 120 and try this out.

[Derek Simonds]

Looking forward to seeing your results.