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Old 06-08-2008, 07:25 AM   #401
Allen Yeh
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June 8, 2008
*no fast*

~5 miles of walking at the Singapore Zoo and the Night Safari, both of which were awesome!!!
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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 06-09-2008, 09:00 PM   #402
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June 9, 2008
*no fast*

No workout today, didn't get all done with work until ~8 and was starving. Stretching/mobility stuff as possible throughout the day.
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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 06-09-2008, 09:04 PM   #403
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June 10, 2008
*16.5 hour fast*

jump rope - 2 minutes

back extension - 12, 12, 12
squat - 10, 10, 10
swiss ball pushup plus - 10, 10, 10
hollow rocks - 10, 10, 10
side planks - 10L/R, 10L/R, 10L/R
(circuit done with no rest)

plate halos - 5kg x 10CL/CCL, 5kg x 10CL/CCL
elbow to instep - 5L/R
drop lunge - 6L/R

DB Complex - 25kg x 2 - 6 sets of 1 rep per set in 5 minutes
Deadlift + romanian deadlift + bent over row + hang power clean, front squat + push press
(started to irritate my forearmy so I cut this short)

As many rounds in 15 minutes:
5 pushups
10 squats
5 pushups
10 squats
3 laps in small pool (~20-30 seconds/lap)

Total: 5 rounds + 5 pushups, 10 squats, 5 pushups, 10 squats and 1/2 lap

Notes:
-workout at the hotel gym
-Not sure why the DB complex hurt, maybe I hsould have gone lighter, the high pulls and hang cleans definitely were less snappy after 4 rounds.
-metcon - this was fun, I experimented with burpees but thought better of jumping up on a wet pool tile deck. I partitioned the pushups and squats that way to keep it moving faster than 10 pushups and 20 squats. Swimming was a struggle after the first 3 rounds. I had a hard time catching my breath freestyle so I'd alternate between freestyle and breaststroke.
__________________
"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 : 06-10-2008 at 07:02 AM. Reason: added workout information
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Old 06-10-2008, 08:02 PM   #404
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June 11, 2008
*no fast*

Left elbow/forearm realy tweaked today, I'm guessing I pushed the complex too hard. This is really frustrating. When I get back to the States I need to completely reevaluate my program to lay off the arm.
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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 06-12-2008, 08:32 PM   #405
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June 12, 2008
*no fast*

Long day at work, no training. Probably a good thing since my right knee feels very tweaked from the workout on the 10th. I need to stop doing this "Ok it feels good now...let's go crazy" and then feeling bad for 2 days.
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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 06-16-2008, 11:04 AM   #406
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June 13, 2008
*16.5 hour fast*

June 14, 2008
*no fast*
~5 miles of walking

June 15, 2008
*no fast*
Tried to do lots of stretching and mobility stuff on the plane

June 16, 2008
*17 hour 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 06-17-2008, 04:17 AM   #407
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Back home and trying to figure out what I should do workouts and goal wise.

I'm opting towards fat loss since I feel rather limited in the strength arena with 2 injured parts at the moment. Currently my right knee has been hurting off and on for the last 2 and a half weeks. My left forearm/elbow has been hurting for over 2 months now. I have been trying to lay off of the arm but then I'd push it hard one week and be back to square one all over again.

I really should make a list of exercises of what won't hurt either of those 2 places. Then figure out where to go from there.
__________________
"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 06-18-2008, 03:07 AM   #408
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June 17, 2008
*16.5 hour fast*

No workout

Notes: Left arm is hurting just picking things up around the house, great. Knee hurt all day long as well. Awesomeness. I passed out as soon as I got home from work yesterday for a few hours. This time zone thing is really kicking my butt.
__________________
"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 06-18-2008, 03:21 AM   #409
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I've started to compile my list of what I can and shouldn't do(not can't damnit!). Today when I hit the gym I'll test a few things out without pushing it too hard. I'd really like to be able to do some kind of pullup variation but if it hurts too much that will be a no go.

So far tentatively this is what I have down as a template is concerned:

Warmup (pick 2 to 3 out of the below every workout, for example today I might go with movement prep, lower body joint mobility stuff and diesel crew shoulder rehab to work out some sitting on the plane kinks)
-movement prep
-lower body joint mobility stuff
-diesel crew shoulder rehab (I've been seriously slacking and I can notice a difference)
-gymnastics warmup (this will be limited to core work and a few other things as most other stuff on parallattes...etc hurt my arm)
-neck strengthening stuff
-foot mobility

Strength - 3-5 sets of 1-3 reps of 3 movements with 1 minute rest between each movement cycling between each. What does Dan John say all the time "I stopped doing it because it works." Last year I had a pretty steady thing going by using this method that Robb outlined in his Fighter Prep article. Right now I know I can definitely do Ring dips, as for the other 2 movements I'm not sure yet.

Metcon or Complex training:
This will be tricky with my arm not liking a lot of movements nowawadays and even using the dumbbells when I was away didn't seem to help, if anything I pushed it too hard. Also it's tricky as going overboard on running/squats is out with my knee. Any suggestions here would be good.

Cardio (I know I know I hate the word but not sure how else to phrase this)
Rowing (hopefully I'm able to do this without too much pain, I'll find out today for sure.)
__________________
"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 06-19-2008, 09:56 AM   #410
Allen Yeh
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June 18, 2008
*no fast*

Long day at work, 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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