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Old 03-15-2007, 03:33 AM   #61
Allen Yeh
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March 13, 2007
Went to the park with the kids for an hour, I SUCK at throwing a spiral, I'll be able to get a good throw in once every 20 throws and be unable to duplicate that, this is something I really want to work on.
Juggling - 5 minutes w/ 2 balls

Notes:
-Must get better at throwing that stupid football
-Need to review the juggling video some more the 3rd ball is throwing me off bigtime.
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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 03-15-2007, 03:34 AM   #62
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March 14, 2007
-Went to the park with the kids for 45 min.
-Interval Run - 2.41 min run/1.58 min walk, 17.7 sec sprint/41.60 sec walk, 13.57 sec sprint/55.57 sec walk, 17.83 sec sprint/1.12min, 16.87 sec sprint, 2.45 min walk.

Notes:
-Did a quick run after dinner, wanted to go longer but dinner felt like a brick in my stomach.
__________________
"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 03-16-2007, 05:58 AM   #63
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March 15, 2007
This week has felt like one huge slump for me, I know I should hit the track/road I just don't feel like freaking doing it by the time I get home. I'd rather take the kids to the park and enjoy the weather rather than go torture myself with a run.
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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 03-16-2007, 06:17 AM   #64
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Quote:
Originally Posted by Allen Yeh View Post
March 15, 2007
This week has felt like one huge slump for me, I know I should hit the track/road I just don't feel like freaking doing it by the time I get home. I'd rather take the kids to the park and enjoy the weather rather than go torture myself with a run.
Allen-
I don't know if it's daylight savings or what but this has been a fanny kicker of a week for both us and our clients. Misery loves company!
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Old 03-19-2007, 07:21 AM   #65
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March 16, 2007
Core Performance Movement Prep
Burgener warmup - 45 x 1
OHS - 45 x 10, 95 x 8, 95 x 10, 95 x 9

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 12.5 x 10, 12.5 x 10
L-Lateral Raise - 12.5 x 10, 12.5 x 12

Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15

Push up plus on stability ball - 15, 15
wrist extension - 5 x 12, 7.5 x 12, 5 x 12
Lat/chest stretching - 30 seconds each

Front squat - 45 x, 95 x 4, 135 x 12, 135 x 12, 135 x 10
(Superset with full rest - 60 seconds)
Supine hip extension w/ leg curl - 12, 12, 12

Hammer Lunge - OH - 10/L x 24 steps, 10/R x 24, 10 x 24
(Superset with full rest - 60 seconds)
Knees to Elbows - 12, 7, 3

alternating DB Curl - 35 x 8, 45 x 8, 45 x 4

Notes:
-Reach, Rock and Lift - Still an asskicker but my ROM is getting a better.
DB External Rotation - 12.5 is too heavy, should go back down.
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-pushup plus - unless I can find a way to alleviate the wrist pain I may have to find something else to sub for this.
-Front squat - Not too bad of a weight but still an ass kicker at 12 reps.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge - OH - Alternating arms halfway through seems to be a better idea than doing one arm all the way
-Knees to Elbows - I was spent.
-DB curls - I'm going to start throwing these back in at the end of my workouts, I was actually impressed that I hadn't curled in more than 2 years and I was still able to work close to what I used to do on a BB'ing split.
__________________
"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 03-19-2007, 07:28 AM   #66
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March 17, 2007
Core Performance Movement Prep - New Version
thoracic extension on foam roller - 15, 15
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R

For time:
Plank burpee - 20, 16, 12, 8, 4
Swing -2, 6, 10, 14, 20

Total time - 8:17

Juggling practice with 2 balls - 10 minutes

Notes:
Should have thought out the reps better when I did the workout, oh 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 03-21-2007, 05:05 AM   #67
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March 20, 2007
Core Performance Movement Prep
Burgener WU - 45 x 1

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 11
L-Lateral Raise - 15 x 12, 15 x 12

Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15

Push up plus on stability ball - 15, 15
wrist extension - 10 x 6, 10 x 6, 10 x 6, 10 x 6
Lat/chest stretching - 30 seconds each x 2

Snatch Grip Deadlift - 45 x, 95 x 4, 95 x 12, 95 x 12, 95 x 12
(Superset with full rest - 60 seconds)
Cable Pull Throughs - 30 x 5, 60 x 12, 60 x 12, 60 x 12

Dynamic Lunge w/ step up - 20 x 12L/R, 25 x 12L/R, 25 x 12L/R
(Superset with full rest - 60 seconds)
V-Ups - 12, 12, 8

Notes:
-Shoulder pain has all but gone away! But I'm going to stick with this plan for the next few weeks
-SGDL - Did these with smaller diameter plates to simulate being on a box. These suck hardcore.
-Cable Pullthroughs - not sure if I'm doing these right, I need to review some stuff before the next time I do these again.
__________________
"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 03-26-2007, 05:43 AM   #68
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I have been REALLY inconsistent lately! I need to get back in the gym but with all the stress at home I just can't get myself to do it...when I finally get time to myself all I want to do is relax or sleep.

I would think with the weather getting better its would be the opposite, that I'd want to get out more.

Sig
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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 03-26-2007, 11:01 AM   #69
Allen Yeh
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March 26, 2007
Core Performance Movement Prep
Burgener warmup - 45 x 1

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 12.5 x 10
L-Lateral Raise - 15 x 12, 15 x 12

Superset 2 (no rest between, 90 after):
YTWL - 3 x 12, 3 x 12
Face Pull - neutral grip - 90 x 15, 90 x 15

Push up plus on stability ball - 15, 15
wrist extension - 10 x 9, 10 x 9, 12.5 x 9
Lat/chest stretching - 30 seconds each

Front squat - 45 x, 95 x 4, 135 x 10, 135 x 10, 135 x 10
(Superset with full rest - 45 seconds)
Alternating DB Curl - 35 x 10, 35 x 10, 35 x 10
(Superset with full rest - 45 seconds)
Supine hip extension w/ leg curl - 10, 10, 10

Hammer Lunge - Front - 10/L x 20 steps, 10/R x 20, 10 x 20
(Superset with full rest - 45 seconds)
Knees to Elbows - 10, 10, 10

Sprints at the track - 8 x ~50m
8.68, 8.45, 8.56, 8.18, 8.00, 8.25, 8.43, 7.96

Notes:
-Reach, Rock and Lift - ROM is getting a better.
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-push-up plus - wrist pain is decreasing from the various stretches I got from Greg.
-Front squat - So glad I didn't up the weight like I originally intended, that 15 seconds less of rest catches up with you quickly!
-DB Curl - Decent weight, threw these here rather than at the end.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge - Front - OH out of all 3 variations seems to be the hardest.
-Knees to Elbows - I was spent but I did better this time than last time.
-Sprints - 8 of ~50m - I say ~50m because apparently the new track they built at the AFB has not distance marks on the lanes. I did a pace count to get 50m since on a flat surface 100m ~= 66 paces. This wasn't too bad exertion wise but I am so SLOW!!!! I wanted to scream whenever I would finish. UGHHH!! My best time for 50m's is 7.96????
__________________
"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 04-04-2007, 04:56 AM   #70
Allen Yeh
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March 28, 2007
Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Y and T's - 10, 10

Burgener warmup - 45 x 1


Barbell Complex 2 -45#, 45#
SGDL
Snatch Pull
High Pull
Power Snatch
OHS
Push Jerk
Jump Squat

Barbell Complex #1 - 45, 45
Deadlift
Romanian Deadlift
Barbell row
Power Clean
Front Squat
Push Press
Back Squat
Good morning

90 seconds of rest between sets

1.5 mile run - 13.33 -
Run-3:14, 2:35, 2:06,33, 1:09
walked- 25.95, 1:55, 1:03, 29.77

Hip mobility
Stretch - lower body

Notes:
-Barbell Complex #2 - Hard than I thought this would be, but it was really hard on my feet so I switched after completing 2 sets.
-Barbell Complex #1 - I could go up in weight for this one.
-1.5 Mile Run/Walk- UGH horrible
__________________
"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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