Allen's Journal

[Allen Yeh]

July 18, 2008
*15 hour fast*

Not much else today other than birthday party prep and more assembly of new things like the BBQ (2.5 hours!!!!).

July 19, 2008
*no fast*

Lots of fun today, the party went by really fast BBQ'ing was a bit brutal at 1pm.

July 20, 2008
*16 hour fast*

The Dark Knight was AWESOME!

[Allen Yeh]

July 21, 2008
*fasted workout*
AM workout:

2.28 miles - 18:25 I hit 2 miles in 16:17

Dick Hartzell Lower Body Flexibility Routine using bands ~12 minutes

AM Notes:
-Run - This felt ok, my first longer run in months and I didn't feel like stopping once, I am thinking about getting some other shoes though because I have a few blisters now from places that were rubbing. Not a great time but I'm happy with it for now.
-Flexibility Routine - Ouch - the ankles/achilles/IT band stretches were the most painful and only shows that I haven't been doing as much as I should in regards to stretching

[Derek Simonds]

Nice run times. Not bad on the split with no longer distance training.

Was it your birthday? I hate putting together grills. I really believe that they intentionally make the instructions as difficult as possible.

[Allen Yeh]

Connor's Birthday, 3 now!

This last 2 weeks of constructing furniture and other things has been hellish! You look at the finished product and think...WTF?!??

[Allen Yeh]

July 21, 2008
PM workout
bw = 191.2

1. warmup
jump rope - 1minute on/off x 3

2. Mobility
elbow to instep x 5L/R
lateral lunge step to drop lunge - 6L/R
reverse lunge w/lateral flexion - moving - 6L/R
x-band walk - 8L/R

3. Prehab
YTWLI - 7.5 x 10/10/10/10/6
glute bridge - marching - 8L/R

4. Core
1 minute of mountain climbers
1 minute of push-up variations

5. Elastcity and Strength (1 minute rest at the end of each superset)
A1) Reverse lunge with kettlebell - 35#KB x 12L/R, 35#KB x 12L/R, 35#KB x 12L/R
A2) Swiss ball push-ups with knee curl - 12, 8, 9
A3) Ring rows - feet on box - 10, 8, 8

B1) Bulgarian split squats with red iron woody band - 10L/R, 10L/R, 10L/R
B2) Swiss ball hamstring curls - 10, 10, 10

6. Energy System Development (No rest between anything except for switching to different places/DB's...etc)
A1) DB overhead triceps extensions - 25 x 15L/R
A2) Cable pushdowns - 100 x 15
A3) Dips - bw x 5

B1) DB lateral raise - 15 x 21's
B2) DB rear lateral raise - 15 x 15
B3) DB Military press - 15 x 21's
B4) BW military press x 6

C1) Incline DB flies - 25 x 15 (right arm/shoulder pain?)
C2) Incline DB press - 25 x 21's
C3) BW incline press x 6
C4) Wide-arm BW push-ups w/ fingers out - 3

Notes:
-Workout was from the T-nation article found here: http://www.t-nation.com/article/most...with_alwyn&cr= It looked like "fun"
-Core - it called for 2 minutes of each but I cut it down to 1 minute as my mountain climbers slowed down spectacularly after 45 seconds.
-Elasticity and Strength - Wow this really sucked ass, I had pretty much forgotten how grueling Alwyn's workouts could be. I totally underestimated how rough it would be, I kept thinking of something he wrote "..if you aren't wondering why the hell you are doing it, you aren't working hard enough"
-ESD - I could barely move my arms after this, ridiculous
-overall impression - I had fun, and hard in a completely different way than CF metcons, my legs are really sore today.

[Garrett Smith]

What's your opinion so far on the JS flexibility routine?

[Allen Yeh]

Originally Posted by Garrett Smith

What's your opinion so far on the JS flexibility routine?

I've only done it once so far but I liked it, I really felt it in my ankles, achilles and IT band. I didn't really like the quad/hip flexor stretch that much it kind of hurt my left knee.

I'm going to try to keep it in there for a few weeks and see how it goes.

[Allen Yeh]

July 22, 2008
BW = 190.2

1. Gymnastic Warmup
handstand hold - 54 seconds, 35 seconds
l-sit - 10 seconds, 10 sec, 10 sec
v-up - 10, 6

2. Mobility/Movement Prep warmup
arm circles - 10F/B
leg swings - 10 front to back L/R, 10side to side L/R
arm hugs - 10
inverted hamstring - backward - 10L/R
hand walk - 3
reverse lunge w/lateral flexion - moving - 6L/R

3. Neck WU
swiss ball isometric hold - front x 40 seconds, side x 40 seconds L/R
band good mornings with band around back of head - red iron woody band x 15, 15

4. Diesel Crew shoulder rehab #3
pullup retractions - 15
barbell overhead shrug - 95 x 15
scap pushup - 15
posterior capsule stretch - 15L/R

5. Strength (2 minute rest between each work set)
front squat - 95 x 5, 135 x 4, 185 x 2, 235 x 1, 255 x 0

5. Metcon - For time
10 double KB swings - 35#'s
Farmers walk - up and down basketball court with 2 35# KBS
10 double KB clean and press - 35#'s
waiter walk - up and down basketball court with 2 35# KBS
10 burpees
rack hold walk - down and back basketball court with 2 35# KBS
10 ball slams - 20#
chest/overhead ball throw - up and down basketball court - 20#
10 wall ball - 20#
side throws - up and down basketball court - 20#
Time: 8:22

6. Upper Body stretching
~10 minutes of jumpstretch upper body stuff (back, chest, shoulders, neck...etc)
EQI push-ups - 45 seconds, 47 seconds

Notes:
-Handstand hold - Holding the handstand against the wall is easy now, I'm still struggling to do a freestanding handstand though
-front squat - BAH! I need to start working these hard and heavy again, I thought 255 was going to go up since 235 was feeling good. I got almost halfway and started to tip forward. BAH!! These are going to go up damnit. I'm shooting for 300 by years end (conservative I know but it'd beat my old PR years ago by 35#'s).
-metcon - I made this one up, double KB swings were odd with the really wide stance, I could have got a better time if I had planned the workout better and gotten the equipment all together before I started. My plan was to do one stationary exercise and one exercise going up and down the basketball court. The 35's were light for farmers walks but I had to put them down twice for the waiter walks and once for the rack hold walks.

[Allen Yeh]

July 23, 2008

*14 hour fast*

No workout today, woke up a bit late to get to the gym before work and was swamped until 11 or so. Then instead of going to sleep I proceeded to play God of War II until 2 am. Oops.

[Allen Yeh]

July 24, 2008
*16 hour fast*

Nothing, wanted to do some foam rolling and stretching just never got around to it.