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Old 06-03-2008, 04:18 PM   #391
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
If day is night are you in the far east? or are you back in Italy? I am sitting in the 5th airport in 3 days heading to Scranton PA. All the planes I have been on have been the CRJ 100's and 200's. Man they are tight fits for me. If it was full size jet service I at least have the possibility to make an upgrade.
Singapore.
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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.
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Old 06-04-2008, 05:18 AM   #392
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June 3, 2008
*no fast*
AM workout:
foot mobility drills ~25m
jump rope - 3 minutes
wallslide - 8, 8
lunge w/lateral flexion - 8L/R
lateral lunge - 8L/R
plate halo - 5KG x 10CL/CCL, 5KG x 10CL/CCL
rotational squat - 8L/R
leg swings - 10L/R (forward/backward), 10L/R(side to side)
pushup plus on ball - 10, 10
inverted hamstrings - 8L/R
quadruped adduction - 8L/R
abduction - sidelying - 8L/R
YTL - 5KG x 8 all
glute bridge - 12

DB complex: 7.5kg x 1, 12.5kg x 1, 20kg x 13 rounds of 1 rep each in 10 minutes
RDL + high pull + clean + thruster + push jerk + curl + row + pushup

tabata pushups - 19, 6, 4, done

PM workout:
Intervals in the pool for 20 minutes

Notes:
-Lots of mobility and warmup stuff
-Swimming - I didn't record all this stuff but several intervals
__________________
"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 06-04-2008, 05:21 AM   #393
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June 4, 2008
*no fast*
WU - laps - 5 minutes

3 rounds:
3 laps (~20m/lap?)
40 squats
20 pushups
total time - 11:01

Rest 5 minutes

10 minutes of steady laps

Notes:
-My technique has gotten a lot worse.
-laps - the pool is a circle so I'm guessing at the distance, it takes me about 15 seconds to do 1 length.
__________________
"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 06-06-2008, 07:06 PM   #394
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June 5 + 6, 2008
*no fast*
No workouts other than stretching and mobility stuff throughout the day. A few long days at the office. I hope to get a workout in today. My knee was really bothering my yesterday from everythign to walking to going up/down stairs, we'll see what I end up doing in the gym today.
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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 06-07-2008, 02:27 PM   #395
Derek Simonds
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How long are you going to be in Singapore?
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Old 06-07-2008, 06:31 PM   #396
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Originally Posted by Derek Simonds View Post
How long are you going to be in Singapore?
Until next Sunday. Then I do my flight of terror all over again!
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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 06-07-2008, 07:05 PM   #397
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What kind of work do you do that has you travel all over the place Allen?
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Old 06-08-2008, 06:08 AM   #398
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What kind of work do you do that has you travel all over the place Allen?
It's top secret brainiac stuff. Is your system wide upgrade on the return also?
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Old 06-08-2008, 07:13 AM   #399
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Not sure, I think it may have been just on the way there. I couldn't ask my co-worker to hook me up twice but even if I wanted to I think he is leaving 1 day before me. D'oh!!
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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 06-08-2008, 07:24 AM   #400
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June 7, 2008
*18 hour fast*
*fasted workout*

jump rope - 3 minutes
leg swings - 10L/R (forward/backward), 10L/R(side to side)
arm rotations - 10 forward/backward

pushups - 30, 13
db curl - 12.5kg x 12, 10 kg x 12
lying db extension - 7.5kg x 17, 7.5kg x 12
db lateral raise - 10kg x 12, 7.5kg x 12
(all one circuit with 2 minutes rest at the end)

plank - 35 seconds, 35 seconds
side plank - 35 seconds L/R, 35 seconds L/R
(no rest between all sets)

seated DB calf raise - 20kg x 30L/R, 27.5kg x 40L/R
chinups - 0 (hit my head on the ceiling, pretty hard)
plate rows - 20kg x 5, 40kg x 5, 60kg x 8 drop set 40 kg x 3 drop set 20 kg x 5
incline db press - 27.5kg x 9 drop set 20kg x 4

Notes:
-My right knee had been bothering me all day on the 6th and didn't feel great on the 7th so I did my workout all upper body, inspired my Nick's post on the 5th http://beyondstrong.typepad.com/my_w...-who-thin.html
-plate rows - a strange movement but I think it is worth further investigation.
-Overall a good workout, definitely feeling it a bit today.
__________________
"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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