Allen's Journal

[Allen Yeh]

Originally Posted by Derek Simonds

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.

[Allen Yeh]

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.

[Allen Yeh]

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.

[Derek Simonds]

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.

[Allen Yeh]

October 26, 2008

Not much today either, foam rolling and trigger point stuff throughout the day. Kind of a lazy day.

[Allen Yeh]

October 27, 2008

Early AM
Intuflow routine ~20 minutes neck and shoulders are very tight (surprise!), hips feel ok, ankles tight as well.

[Allen Yeh]

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.

[Derek Simonds]

BSS's another exercise I hate. You are dredging up all the good ones.

[Allen Yeh]

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.

[Allen Yeh]

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