Allen's Journal

[Allen Yeh]

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.

[Allen Yeh]

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.

[Allen Yeh]

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.

[Robb Wolf]

Originally Posted by Allen Yeh

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!

[Allen Yeh]

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.

[Allen Yeh]

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.

[Allen Yeh]

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.

[Allen Yeh]

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

[Allen Yeh]

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????

[Allen Yeh]

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