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Old 04-03-2012, 06:42 AM   #1481
Allen Yeh
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4/2/2012

49:34 Walk
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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 04-03-2012, 09:11 AM   #1482
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3APR2012

TRX Warmup

TRX Circuit 1:
TRX Pushup x 10
TRX row x 10
TRX single leg squat + balanced lunge x 5L/R
TRX back extension x 10
4 total rounds = 9:57

1:00 rest

TRX Circuit 2:
TRX face pull w/ external rotation x 10
TRX curl x 10
TRX fallout x 10
TRX tricep extension x 10
3 total rounds = 5:52

18:00 walk later in the afternoon
__________________
"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

Last edited by Allen Yeh : 04-04-2012 at 04:06 AM. Reason: added afternoon walk
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Old 04-05-2012, 03:53 AM   #1483
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4 APR 2012
AM
23:00 Walk

PM
BW = 190 @ Navy gym
John Romaniello WU

A1: Alternating DB Press - 3030 - 25 x 8, w/ Fat gripz: 50 x 12L/R, 50 x 12L/R, 50 x 12L/R
A2: Goblet BSS - 3030 - BW x 10L/R, 15 x 15L/R, 15 x 15L/R, 15 x 15L/R
A3: rear flye - 3030 - 5 x 8, 20 x 8, 25 x 8, 25 x 8
0:45 rest between circuits, 1:30 rest before next circuit B

B1: rotating DB row - 3030 - 35 x 12, 45 x 8, 45 x 8
B2: American DL w/DBs - 4040 - 25 x 15, 25 x 15, 25 x 15
B3: lumberjack press - 3030 - 35 x 10L/R, 35 x 10L/R, 35 x 10L/R
1:15 between circuits, 1:00 rest before circuit C

C1: Garhammar raise - 12, 12
C2: goblet squat - 45 x 10, 50 x 10

Thoughts:
- Lactic Acid workout from John Romaniello mens fitness article - overall sucky, B was much easier than A though, BSS's suck enough, doing them slower just makes them suck more
- American DL - really just a Romanian DL w/ extra hip extension/glute squeeze at the top, makes a difference
-Garhammar raise - not sure I did these correctly
__________________
"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 04-25-2012, 05:58 AM   #1484
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Since my last update a lot has happened, my wife ended up having to have an emergent decompression and cranio-cervical fusion up in Maryland with a Chiari specialist neurosurgeon. We are back in SC now and she begins her recovery process, which will be a long and hard road I'm afraid but I know she can do it.

Training wise these last 2-3 weeks has been just fooling around the hotel gym with the kids, stretching and taking walks while the kids are at the playground between visiting the hospital. I thought about hitting the YMCA this morning but who am I kidding? I felt exhausted, I've been waking up 2-3 times a night to give Laurie her medicine. She was instructed to go on a mile walk everyday by the neurosurgeon, if she is feeling bad 1 mile, if she is feeling good, 1 mile, if it's raining take an umbrella.
__________________
"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 07-16-2012, 10:58 AM   #1485
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Still alive!

I'm going to start updating my log again, the past few months have been pretty crazy but I've been able to train at least 3-4 times a week the past few months. The majority of the training has been following Poliquin's principles geared towards fat loss. 4 weeks of full body split tempo driven supersets. 1 week deload then 4 weeks of bodypart tempo driven supersets/giant sets. I was pretty pleased with my results total weight lost was very minimal but bodyfat lost wasn't. Training with 4 or 5 second eccentric is much different than I've done in years, it was refreshing. Didn't think about increasing lifts..none of that.

These next few weeks I'll be using Defranco's Washed Up meathead template I did a testing day on 7/12.
deadlift - 360 - Tried 375 and missed, no belt used, about 1 year ago I pulled 405 for the first time, so it's about 10% loss but I'm ok with that because I haven't pulled heavy in at least 4 or 5 months since I hurt my left bicep.
bench press - 230 - didn't even try 245, which I did about a 9 months ago. So less than a 5% drop and I haven't benched heavy in 4 to 5 months.
chin-ups - 14 nice strict chins - less than I got using a neutral grip but I'm not too upset with this number

Planning on retesting after 12 weeks, 3 weeks on, 1 week deload repeat a total of 3 times. After that we'll see what I want to do. Possible push/pull competition in December at the local YMCA. I think that would be fun.
__________________
"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 07-18-2012, 03:19 AM   #1486
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17JUL2012
DeFranco Upper Body Warmup

Bench Press - 45 x 8, 95 x 5, 145 x 3, 170 x 1, 170 x 8, 180 x 6, 190 x 8

1a. dumbbell bench press - 65 x 16, 65 x 13
1b. miniband underhand pullaparts - 35, 25

2a. meadows rows - 50 x 8L/R, 50 x 8L/R, 50 x 8L/R
2b. TRX face pull + external rotation - 12, 12, 12

3a. 1 arm DB shrug (non-working hand behind back) - 1211 - 50 x 8, 65 x 8, 65 x 8
3b. Side-Lying Lateral Raise on Incline Bench (w/ Fat Gripz) - 15 x 8, 10 x 15, 10 x 15

Dan John Complex F - bar x 8
Dan John Complex D - bar x 8

Notes:
-DeFranco cycle - Day 1 week 1
-bench - 180 felt heavy but 190 felt good, I'm not sure if I'm warming up on bench too much or too little, something has to change though, last thing I want is to strain my pec minor like I did last year, any ideas?
-DB bench - started too heavy, I was suppose to pick a weight that I could get 20-25 on the first set, will adjust down next week
-meadows rows - could go up some
-1-arm shrugs - felt weird
-side lying lateral raise - these really felt weird

Noon:
Messed around the garage gym with my brother for 15-20 minutes, ran him through a circuit 3 times:
goblet squat - 18# x 10
pushup x 10
Bulgarian Goat Belly Swing - BW x 15
TRX row x 10
suitcase walk - 53# x driveway
1 minute rest

He also did:
foam roller hand walk x 3
reverse crunch x 10

He was hurting after that so we stopped.
__________________
"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 07-19-2012, 04:02 AM   #1487
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18JUL2012
Nothing much, ate pretty terrible, trying to finish off my son's birthday cake before it goes bad. That is probably one of my biggest eating downfalls, I HATE to waste food, good or bad. Which is weird because I have no problem with ordering a double cheeseburger and throwing the buns away but when it comes to most anything else I HATE to throw it away. It is just one of those behaviors so ingrained into me by my parents as some kid recently told my 17 year old sister "you're so Asian!" These last 3 weeks of eating have just been a mess! Traveled to Maryland for Laurie's 90 day followup and my change of command ceremony, then followed by getting home to no fresh groceries AND then my son's birthday party the following weekend. My brother and sister flew down from NY to spend some time with us here in SC too so we have been eating out every other night or sometimes every day.

MUST EAT BETTER! I feel soooooo off track, before we left for Maryland on the 5th I felt like I was cruising along! That deload week really let me see how much bodyfat I had lost.

Activity today was relegated to household chores, I helped the 18 year old wash, polish and wax his car for the first time. I was sweating buckets, it actually made it hard to do the polishing and waxing because my sweat kept dripping onto the car!
__________________
"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 07-21-2012, 07:28 AM   #1488
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19JUL2012

Not much today. Eating was still the pits, started the day out well then at dinner out owith my family I went a bit overboard, damn me and my "social eating"!

20JUL2012
bw = 190
Defranco Lower body warmup

db jump squats w/10# DB's - skipped this accidentally

DL - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 260 x 8, 280 x 6, 300 x 6

barbell banded bulgarian split squat -3010 - bar x 8L/R, mini bands x 8L/R, mini x 8L/R, mini x 8L/R

a. back extension holding weight on chest- 5 x 15, 5 x 15, 5 x 15
b. lateral shuffle w/ mini band (anti rotation)- 5L/R, 5L/R, 5L/R
c. barbell hip thrust - bar x 8, 95 x 10, 95 x 10, 95 x 10

Notes:
Day 2 - Week 1
-db jump squat - oops skipped it didn't even realize until my first DL workset
DL - felt good today, i need to find my belt, haven't seen it since I packed it up before i deployed
barbell BSS w/band - the programming said chains but i subbed in bands, this was not easy but not hard, next week i'll use the light bands, once that gets easy I'll add weight



Pool with Connor and brother and sister later, dunking people sure is a workout, pretty anaerobic....ok well for my brother it was anaerobic since he had one breath to 10 dunks....
__________________
"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 07-23-2012, 03:42 AM   #1489
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21JULY2012
BW = 192
DeFranco Upper Body WU

Blackburns - 2.5# x 4 positions x 0:15 each, x 0:15 each

a. chinups - 10, 5, 6 = 21
b. TKE's w/ green band - 15, 15

a. cable flyes - 3010 - 50 x 12, 50 x 12, 50 x 12, 50 x 12, 50 x 12
b. rear chest supported db flye - 15 x 15, 15 x 15, 15 x 15, 15 x 15, 15 x 15

a. plate front raise - 45 x 8, 45 x 8, 45 x 8
b. lateral db raise - 20 x 8, 20 x 8, 15 x 8
c. seated clean + half press - 20 x 8, 20 x 8, 15 x 8

a. db hammer curl - both arms together - 35 x 10, x 9, x 8, x 8
b. OH DB extension - 25 x 25, 25 x 20, 35 x 8, 40 x 8

100 pushups - 7:46

Notes:
-Day 3 Week 1 - Upper Body Repetition day
-Somewhat monotonous day, nothing too special, while I'm not that strong I just enjoy the ME days more than repetition days.
-100 pushups - I want to say I don't completely suck but it's partially true, my arms were burnt from doing those oh extensions and then 2 minutes rest and then pushups didn't help but 7:46 is PATHETIC!!! In the past I'd done almost 90 in 2 minutes!!!
__________________
"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 07-23-2012, 03:44 AM   #1490
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22JULY2012
100 mini band pullaparts
100 light band curls
100 light band pulldowns
variety of abs
lower body dynamic stretches
__________________
"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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