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Old 04-28-2008, 10:35 AM   #341
Derek Simonds
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I am rotating back to hypertrophy next week so I will give it a go.
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Old 04-30-2008, 05:03 AM   #342
Allen Yeh
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April 28, 2008
*no fast*
no workout, not feeling great

April 29, 2008
*15 hour fast*
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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 05-01-2008, 04:01 AM   #343
Allen Yeh
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April 30, 2008
*15 hour fast*
no workout
__________________
"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 05-07-2008, 06:46 AM   #344
Allen Yeh
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May 6, 2008
Jump rope - 1min on/30 sec off x 3
DB complex w/ 15#DB's x 5 reps each exercise
hang high pull + hang snatch + squat press + bent-over alternating row + pushup + core row (renengade row)

DB jump squat - 15 x 3, 15 x 3, 15 x 3, 15 x 3
band rotation - 10L/R, 10L/R, 10L/R, 10 L/R
(superset with full rest - 45 seconds)

KB swing - 24 KG x 12, 24 KG x 12, 24 KG x 10
db side lunges - 15 x 10L/R, 15 x 10L/R, 15 x 10L/R
(superset with full rest - 30 seconds)

ring chinups - 6, 6, 5, 1, 3, 3= 24
Y+T x 8# x 8, L x 8#x 8, Y x 8# x 8, T x 8# x 8
(superset with full rest - 30 seconds)

ring row - 10, 10 10
spider pushups - 8, 10, 6
(superset with full rest - 30 seconds)

ab wheel rollouts - 6, 6 (forearm pain)

50 burpees for time - 5:40 (AWFUL time)
Later:
Tumbling at the playground
3 forward rolls
3 backward rolls
3 quick rolls
cartwheel, forward roll, cartwheel
seat rolls to cariaoca

Notes:
-Power training - Full body (weeks 4-6) Hypertrophy workout B
-An at home workout so limited to exercise selction and equipment. Due to various reasons I've been out of commission for a week and a half, my left arm still hurts doing various things I guess taking 1.5 weeks off isn't enough rest.
-50 burpees for time - I thought I'd give this a go to see where I'm at and I'm at a terrible place! Geez! 5:40!!! WTF I need stop slacking and throw in some metcons back in here. I've been toying with a few ideas, we'll see if I adopt something more formalized or just try to fit in short metcons?
__________________
"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 05-08-2008, 03:30 AM   #345
Allen Yeh
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May 7, 2008
*No fast*
Stretched and mobility stuff throughout the day
-I needed sleep badly, fell asleep at 6 and woke up today at 4:15 am. With being sick and all the additional stress that's been going on the last 3 weeks along with drill every weekend I haven't been able to get good rest in a while it seems like.
__________________
"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 : 05-08-2008 at 03:34 AM.
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Old 05-08-2008, 05:07 AM   #346
Derek Simonds
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Quote:
Originally Posted by Allen Yeh View Post
May 7, 2008
*No fast*
Stretched and mobility stuff throughout the day
-I needed sleep badly, fell asleep at 6 and woke up today at 4:15 am. With being sick and all the additional stress that's been going on the last 3 weeks along with drill every weekend I haven't been able to get good rest in a while it seems like.
Man I feel you on the sleep. The last 4 weeks I have been up late with work or clients 4 nights at least out of the week. I haven't even had good sleep on the weekends and that is a rarity for me. last night I crashed at 9:30 and slept til 6:30 this morning.

I have been working with one of our programmers and he got me drinking diet mountain dew. Wow is that crap addidictive. I went into a 12 step dew program last week.

Do what you have to but get some rest.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 05-09-2008, 03:49 AM   #347
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Instead of working out yesterday this is what I did!

I get to the gym at 2 to get my workout on, go to the trunk to get my workout bag, decided to take off my polo since I had my workout shirt under it. I put my keys wallet and workout book in the trunk, take my shirt off get my workout bag and get my wallet, and workout book and close the trunk. Oh wait I left my keys in the trunk!!

Luckily my work is 5 minutes from where this gym is so one of my co-workers comes over with a car lock kit and we try unsuccessfully to jimmy the lock for 40? minutes so we decide to give up on it. He ends up giving me a ride home but because it's been raining on and off all day the traffic is bad. It took almost 2.5 hours to get home and back with the spare key. Then it takes me another 1.25 hours to get back home after I get my keys out of the trunk. All said and done I was back home at 7pm.

Hooray absentmindedness.

I also majorly owe a good lunch to my co-worker.
__________________
"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 : 05-09-2008 at 03:56 AM.
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Old 05-09-2008, 05:54 PM   #348
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May 9, 2008
Calistenics warmup - 15 seconds each - high knees + jumping jacks + butt kicks + side to side hops + pushups + crunches + mountain climbers + squat thrusts
DB complex w/ 15#DB's x 8 reps each exercise
hang high pull + hang snatch + squat press + bent-over alternating row + pushup + core row (renengade row)

Exercises done as a circuit:
OHS w/ stick - 15, 15, 15
1-leg RDL w/ KB- 12KG x 10L/R, 12KG x 10L/R, 12KG x 10L/R
stick dislocates -10, 10, 10
x band walk - 15L/R, 15L/R, 15L/R
scap pushup - 15, 15, 15
behind the neck band press - 15, 15, 10

Tabata squats - 22, 21, 20, 17, 20, 14
rest 1 minute
tabata plank hold - 6 rounds

Notes:
-At home made up workout, just wanted to warmup and get the kinks out
-Tabata squats - every week I'll be throwing in 1-2 Tabata's cutting it off at 6 rounds, I was really impressed that for the most part I was in the 20 range for 4 of the sets and the set in which I got 17 it was due to hitting the desk with my hand and having to move backward some, the last set was rough
-Tabata plank holds - I've gotten a lot stronger in these, the last time I did these was almost a year ago and it was rough. This time my quads were tight from the squats but no problems otherwise.
__________________
"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 05-10-2008, 07:34 AM   #349
Allen Yeh
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May 10, 2008
Calistenics warmup - 15 seconds each - high knees + jumping jacks + butt kicks + side to side hops + pushups + crunches + mountain climbers + squat thrusts

2H KB swings - 24KG x 15

KB Complex w/ 24KG x 5 reps each on left and right arm -2:55
1-arm swing + clean and pj + front squat + snatch + ohs
(hurt my left arm some)

100 1-arm KB swings for time w/ 24KG - 4:33.25

Notes:
-Quick early morning workout
-KB complex - this was fun but didn't repeat because the snatches and ohs were hurting my left forearm.
-100 swings - Broke this up into 15 each arm, then 10, then 10 then 15, it went pretty fast.
__________________
"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 05-10-2008, 11:23 AM   #350
Derek Simonds
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Quote:
Originally Posted by Allen Yeh View Post
100 1-arm KB swings for time w/ 24KG - 4:33.25
Bro who said your conditioning is off. That is an awesome time for your swings!

Have a great weekend, and tell the wife Happy Mother's Day.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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