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Old 10-24-2008, 01:13 PM   #601
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
I am going to check our library. I can't believe you wouldn't want to do the DB lunges. I worked up to 3 sets X 6 reps with 50 LB DB's. I think I hated them more then I currently hate GM's. In fact I hate them so much I am going to add them back into my routine.

I love the looks of your template.
Ha! well to be honest I tried them the other day and almost fell flat on my face. My legs were wobbly! I wanted to get a better balance of movements in there anyway since I'm doing the back squats which are more of a quad/anterior chain movment.
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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 10-26-2008, 08:17 AM   #602
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October 24, 2008
*15 hour fast*
BW = 193

1. WU
Eric Cressey Warmup Option 2:
SMR using massage ball thing - quads. IT bands, hip flexors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 4, 205 x 4, 195 x 4, 195 x 4, 195 x 4
(1-1.5 minutes rest)

neutral grip incline DB press - 35 x 10, 40 x 10, 40 x 10L/R
seated cable row - 7 x 10, 7 x 10, 7 x 10, 8 x 10
(superset with full rest - 0:30)

prone Y - 5 x 12, 5 x 12, 7.5 x 12
sidelying external rotation - 5 x 12L/R, 5 x 12L/R, 5 x 12L/R
(superset with full rest - 0:30)

side bridge - 0:30L/R, 0:30L/R, 0:30L/R
(no rest)


3. Cardio

Rower@5 - 0:20/0:40 interval - 5 minutes total - 1269m's total (1000m's in 3:51)

Notes:
-Maximum Strength -phase 1 - upper body day 1
-bench press - tried powerlifter style bench and it felt very strange, the last set I got a handoff and that felt much better, I've pressed more than 205 for 4 but trying to keep my back tight and all that was odd.
-row - It was supposed to be 10 minutes total but I ran out of time, I made myself hit 5 minutes and then ran out of the door. Pretty hard.
[/quote]

After I got home a little late:

I took an hour+ walk with Connor after I got home, we just went for a walk in the neighborhood and I let him choose our path (for the first half hour anyway). Fun times.
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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 10-26-2008, 08:18 AM   #603
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October 25, 2008
*no fast*

Not much today just helped to prep for Hunter's Halloween Birthday party. Foam rolling later in the night ~30 minutes. I need to work on my quads more.
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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 10-26-2008, 06:07 PM   #604
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My nephew and mothers birthday party was tonight. I gorged! My sister made a from scratch caramel cake that was so rich you had to have ice cream with it just to be able to eat it. Oh lord.

I hope Hunter had a great birthday party.
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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

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Old 10-27-2008, 02:21 AM   #605
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October 26, 2008

Not much today either, foam rolling and trigger point stuff throughout the day. Kind of a lazy 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 10-27-2008, 03:01 AM   #606
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October 27, 2008

Early AM
Intuflow routine ~20 minutes neck and shoulders are very tight (surprise!), hips feel ok, ankles tight as well.
__________________
"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 10-28-2008, 06:01 AM   #607
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October 27, 2008
*15 hour fast*
BW = 193

1. WU
Eric Cressey Warmup Option 1:
SMR - quads, IT bands, hip flexors, pecs, thoracic mobility
tennis ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
Burgener WU - 45 x 1
front squat - 45 x 5, 95 x 4, 135 x 3, 165 x 1 (hurting my left arm area)
Zercher squat - 45 x 5, 135 x 6, 165 x 6, 170 x 6, 180 x 6, 180 x6
(1-2 minute rests)

rack pulls - knee height - 135 x 6, 225 x 6, 255 x 6, 285 x 6, 285 x 6
(1 minute rests)

Bulgarian split squats - 35 x 6L/R, 35 x 6L/R, 35 x 6L/R
(1 minute rests)

pullthrough - 80 x 10, 90 x 10, 100 x 10
reverse crunch - 12, 12, 12
(superset with full rest - 30 seconds)


3. Misc.

Stationary bike - 10 minutes @ 60-70% MHR, 3 minutes cooldown

Notes:
-EC's warmup 1, phase 1 - lower body day 2
-front squats - Supposed to do 10 x 3 today but just holding the bar was hurting my arm so I subbed in Zerchers for 4 sets of 6
-rack pulls - tried doing these like I was doing a clean, rather than a deadlift, tried to load my hamstrings and really keep the bar close to my body
-BSS's - these suck.
__________________
"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 10-28-2008, 07:56 AM   #608
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BSS's another exercise I hate. You are dredging up all the good ones.
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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

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Old 10-28-2008, 08:04 AM   #609
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I saw them in the routine and thought "3 sets of 6 reps that's not bad at all should be much easier than the 10-15 reps per leg I've done before." Uh no.
__________________
"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 10-29-2008, 04:41 AM   #610
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October 28, 2008
*no fast*
BW = 194??? (I don't get it)

1. WU
Eric Cressey Warmup Option 2:
SMR using massage ball thing - thoracic mobility, adductors, quads, IT bands, hip flexors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
1-arm DB push press - 40 x 6L/R, 50 x 6L/R, 60 x 6L/R, 60 x 6L/R
close grip chin up - chest touching bar - 6, 6, 6, 6
(superset with full rest - 1 minute)

pushup - 10, 10, 10
1 arm DB row - 60 x 8L/R, 65 x 8L/R, 65 x 8L/R
(superset with full rest - 0:30)

kneeling cable external rotation - 20 x 12L/R, 30 x 12L/R, 30 x 12L/R
side bridge - 0:30L/R, 0:30 L/R, 0:30L/R
(superset with full rest - 0:15)

KB band curl - red iron woody band - 35# x 8, 45# x 4, 35# x 6, 35# x 3


3. Cardio

Rower@5 - 0:20/0:40 interval - 10 minutes total - 2445m's total (1000m's in 3:57, 2000m's in 8:03)

5 minute walk

Notes:
-Maximum Strength -phase 1 - upper body day 2
-1- arm DB PP - Didn't hurt and it wasn't heavy but I did feeling a strange clicking feeling every time I'd bring the weight down in both shoulders
-close-grip chin up - The grip was a bit awkward, had to reset my grip on the later sets, I'll add a little weight next week, no arm pain at least
-pushup - Did this as EC describes in the book "pull your chest to the floor" Strange to think about it that way and you do feel it in your upper back
-DB row - I think 65 may have been a bit too heavy as my form deteriorated a little
-kb band curl - 35 was too easy for the first set but then 45 was too heavy
-row -My glutes felt like they were on fire after the first 3 minutes.
-walk - legs felt crampy after the row, just to loosen them up a little
__________________
"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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