Allen's Journal

[Allen Yeh]

May 16, 2008
*16.5 fast*
*fasted workout*

jump rope - 1min on/:30 off x 3
Burgener WU - 45 x 1 (no arm pain!)

muscle clean + tall clean - 45 x 5+5, 95 x 2(1+1), 95 x 2(1+1), 95 x 2(1+1), 95 x 2(1+1)
(full rest - 60 seconds)

3 position clean -high hang + below knees + floor - 95 x 1, 145 x 1, 145 x 1, , 145 x 1
(full rest - 120 seconds)

glute ham raise - BW x 15, bw+10 x 8, bw+10 x 8, bw+15 x 6
Bulgarian deadlift - 45 x 10, 45 x 7L/R sub Bulgarian split squat(bar racked in front) - 45 x 8L/R, 45 x 6L/R
(superset with full rest - 30 seconds)

pullups (on the minute)- 3, 3 (hurting arm switch to chins)
chin-ups (on the minute)- 3, 3, 3, 3, 3, 3, 3, 3

neutral grip db overhead press - 30 x 10, 40 x 8, 40 x 6, 40 x 6
(full rest - 45, 60, 60, 90)

face pull - 50 x 10, 70 x 8, 80 x 8, 70 x 6
cable chest press - 70 x 10, 100 x 8 sub neutral grip flat db bench - 40 x 8, 60 x 6
(superset with no rest - 30 seconds)

4 rounds for time:
10 ball slams - 20#
10 kb crosschops - 25#
Time: 2:45

Rest 3 minutes

Tabata chin-ups - 3 OUCH - this shut hurt my arm bad, so much for making progress

Tabata row@5 - 6 intervals - in watts 479, 382, 405, 264, 319, 215

Notes:
-Power training - Full body (weeks 4-6) Hypertrophy workout B
-B WU - I haven't done this in over a month since it used to hurt my left arm, yay for no pain today
-muscle clean + tall clean - These felt great! Considering I haven't done them in over 3 months? No arm pain at all
-3 position cleans - Did these from high to low, felt really snappy, I'm happy with them, a few from the high hang had a crappy catch but happy that it didn't hurt my arm
-GHR - Did 15 on my first set messing around with the positioning, I really need to remember what settings to use the first time
-Bulgarian DL - This felt awkward and it started hurting my left knee, so I went to BSS holding the bar in a front squat grip
-pullups/chinups on the minute - The pullups hurt my arm a little so I switched to chins, I'll probably stick with 10 sets of 3 for now, as the last 2 sets were harder than they should be
-cable press - this felt awkward and I didn't feel this movement at all so I switched over to NG DB flat bench
-metcon - Decided rather than doing 4 sets of 10 for a rotational and a bridging movement, to just do it as a metcon, more fun this way
-Tabata chin-ups - The kipping put a hurting on my arm, GREAT, after being pretty much pain free I had thought I was on the mend, then I go and hurt it again in the same day
-Tabata row - I hate rowing.

[Gant Grimes]

Originally Posted by Allen Yeh

I've been having this weird forearm pain in my left arm for a few months now. Dr. G suggested Laser but my insurance doesn't cover it and we definitely can't afford it right now. So I've just been trying to find things that don't hurt it. Supporting any heavy weight overhead is a no no, and I guess the violence of the jerkl hurts it too. Snatching is out, overhead squatting, pullups hurt, chinups a little but not too much....basically irritating as heck.

This was the original thread I'd posted about it in.

http://www.cathletics.com/forum/showthread.php?t=2326

That sucks. Mine felt bad for weeks after an arm bar went awry.

May I recommend alternative laser therapy?

http://www.solardeathray.com/

[Allen Yeh]

Originally Posted by Gant Grimes

That sucks. Mine felt bad for weeks after an arm bar went awry.

May I recommend alternative laser therapy?

http://www.solardeathray.com/

It's been 2 months almost. Ugh, today it felt better then I messed it up trying some kipping chins. BAH!

[Allen Yeh]

May 17, 2008
*no fast*
0.83 mile warmup run to track - 6:48
Some mobility and running drills
400m - 1:33
Rest 2:00
400m - 1:27
Rest 2:00
200m - 0:49
Rest 2:00
200m - 0:34
rest - 8:30
0.83 miles - run/walk -14:00

Tabata pushups - 20, 14, 12, 8, 4, 4

EQI pushups - 69 seconds, 60 seconds

Notes:
-Ran to the track for a few sprints, I'm thinking I should have done more than 2 minutes because after my 1:27 the next lap felt like crap so I just cut it down to a 200m. The next 200m felt great with 2 min rest.
-got home and did the Tabata pushups, while not great, it was a lot better than last time.
-EQI pushups - These suck. I probably could have held on for 90 seconds but my plank posture was getting worse.

[Allen Yeh]

May 18, 2008
*no fast*

Rest day

[Allen Yeh]

May 19, 2008
*15 hour fast*

Rest day

[Allen Yeh]

May 20, 2008
*no fast*
Inadvertant rest day, swamped at work and 3-year anniversary.

[Derek Simonds]

I am assuming that would be Wedding. If so congratulations to you and the wife!

[Allen Yeh]

Originally Posted by Derek Simonds

I am assuming that would be Wedding. If so congratulations to you and the wife!

Thanks! We ended up going to the Melting Pot for a 2.5 hour fondue feast. I think you could have rolled me out the door by the end.

[Allen Yeh]

May 22, 2008
*no fast*
No workout again, swamped at work and had to rush home to watch Connor while my wife had a few appointments.

I'm going to the gym today, work will have to do without me for an hour and a half!