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Old 01-14-2009, 04:50 AM   #741
Allen Yeh
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January 13, 2009
*17 hour fast*
bw = 192


PM workout:

1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:10-0:20
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - omit
rocking ankle mobility - 8L/R
scap pushup - omit
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
RKC Armbar - 25# kb x 1L/R ~0:15
military press - 45 x 10, 45 x 10
floor press - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 245 x 2, 250 x 3, 250 x 3, 200 x 4, 200 x 45
(rest - 2 minutes)

supinated seated cable row - 16 x 7, 16 x 7, 16 x 7, 12 x 10
band pushup - feet on floor x 7, feet floor x 7, feet on floor x 7, feet on floor x 10
(superset with rest - 0:30)

Face pull - 80 x 10, 90 x 10, 80 x 10
behind the neck band pull apart - 12, 12, 10

3. Energy
Medicine ball fun - 10 minutes of throwing a 20# Dynamax ball up and down a basketball court various ways

Notes:
-Maximum Strength - phase 3 - upper body day 1 - week 2: medium intensity
-barbell floor press - Not quite as weird this week
-band pushup - After the band slipped a few times with my feet on the bench I went back to putting my feet on the floor and really making sure the band stayed in place, much harder then once the band was secured
-Energy - Didn't want to get on the bike or rower today so I just did 10 minutes of throwing the medicine ball all different ways. Fun stuff and the time went by quickly.
__________________
"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 01-15-2009, 05:12 AM   #742
Allen Yeh
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January 14, 2009
*16 hour fast*
bw =193

1. Warmup
jump rope - 1 minute
DROM WU - 10 all movements
inverted hamstring - in place - 10L/R
foot mobility drills - 25m's
RKC Arm bar - 25# kb x 0:30L/R
military press - 45 x 10
OHS - 45 x 10

2. Run
run to track - 2:08
rest - 2:00
800m - 3:39(-0:07)
rest - 1:00
run - 800m - 3:49(+0:04)
rest - 1:00
run - 400m - 1:55(+0:03)
rest - 0:30
run - 400m - 1:51(-0:01)
rest - 2:00
run - 400m - 1:51(-0:01)
rest - 8:00
sprint - 200m - 0:39
rest - 3:30
strides at the top of the minute x 6 - 0:22, 0:21, 0:21, 0:21, 0:21, 0:21
walk back to gym - 6:30

Notes:
-Freaking cold!
-800's - Not pleased with my 800 times, The 1st 400 was supposed to be another 800 but I was already off my pace and felt like crap. I guess I should rest more.
-400's - These felt ok, not great, my 3rd 400 even after 2 minutes of rest near the end of it I just felt like crap
-200m sprint - For the heck of it, not sure where this places me against my old times
-Strides - These felt great
__________________
"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 01-15-2009, 08:03 AM   #743
Derek Simonds
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I hate running in the cold. The level suck is increased 10 fold. Looks like a solid track workout.
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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 01-15-2009, 08:13 AM   #744
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Quote:
Originally Posted by Derek Simonds View Post
I hate running in the cold. The level suck is increased 10 fold. Looks like a solid track workout.
The 2nd 800 I was thinking I should have brought my inhalers with me. I need to get those scrips refilled before I head off to school, I had almost forgotten about the inhalers since I use them so infrequently....the only problem is if I need them and I don't have them.
__________________
"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 01-16-2009, 03:32 AM   #745
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January 15, 2009
*15 hour fast*
BW = 191

1. WU
Eric Cressey Warmup Option 1: 11:40
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse 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
military press - 45 x 10
Burgener WU - 45 x 1(felt very snappy today)
speed free squat @55%- subbed oly squat - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 205 x 2, 205 x 2, 205 x 2, 205 x 2, 205 x 2, 205 x 2, 205 x 2, 205 x 2, walkout with 395 + 3 partials, 265 x 2, 275 x 2(upright torso baby!)
(1:15 rest)

rack pull from knee height w/ straps - barefoot - 405 x 1, 455 x 3 (Felt super heavy today, 425 x 4(UGH! even after dropping 30 pounds), 365 x 11
wall ankle mobilitzation - 8L/R, 10L/R, 10L/R
(superset with no rest - 2 minutes)

reverse db lunge from a step - 45 x 5L/R, 45 x 5L/R, 30 x 7L/R

cable woodchop - 30 x 10L/R. 30 x 10L/R
isometric bulgarian split squat - 0:30L/R, 0:30L/R
(superset with full rest - 0:30)

3. Energy
Row - 5 minutes - 1192m's

Notes:
-Maximum Strength - phase 3 - lower body day 2 - week 2: medium intensity
-Oly squat - Very pleased with the 275 x 2, there was a bit of a struggle but I didn't start falling over and trying to push with my hips.
-rack pulls from knee height - no shoes - These felt HEAVY today
__________________
"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 01-16-2009, 03:35 AM   #746
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
I hate running in the cold. The level suck is increased 10 fold. Looks like a solid track workout.
Holy crap with the windchill this morning it was like 5 below...
__________________
"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 01-16-2009, 07:53 AM   #747
Derek Simonds
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Quote:
Originally Posted by Allen Yeh View Post
Notes:
-Maximum Strength - phase 3 - lower body day 2 - week 2: medium intensity
-Oly squat - Very pleased with the 275 x 2, there was a bit of a struggle but I didn't start falling over and trying to push with my hips.
-rack pulls from knee height - no shoes - These felt HEAVY today
275 X 2 upright torso you are an animal! I did try the rack pulls yesterday and liked them but I definitely need to practice them as I aggravated my lower back doing them.
__________________
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

http://westvolusiawellness.com/
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Old 01-19-2009, 04:26 PM   #748
Allen Yeh
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January 16, 2009
*16 hour fast*
bw = 192

1. WU
Eric Cressey Warmup Option 2:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:10-0:20
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - omit
rocking ankle mobility - 8L/R
scap pushup - omit
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
speed pin press - 4th hole from bottom - 45 x 8, 95 x 5, 135 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3, 255 x 1, 235 x2
(rest - 1 minutes)

neutral close grip seated cable row - 18 x 5, 18 x 5, 18 x 5, 13 x 10
db push press - 60 x 5, 60 x 5, 65 x 5, 55 x 7
(superset with full rest - 0:30)

straight arm pull down - 60 x 12, 70 x 12, 70 x 12
lying db extension - 25 x 10, 25 x 10
(superset with no rest)

3. Energy
Out of time

Notes:
-Maximum Strength - phase 3 - upper body day 2 - week 2: medium intensity
-speed pin press - 255 as pretty heavy, supposed to be 2 sets of 2 heavy.
__________________
"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 01-19-2009, 04:31 PM   #749
Allen Yeh
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January 18, 2009

1. WU
2h swing - 24kg x 15
DROM WU - 10 all
kb windmill - 24kg x 3L/R
band stuff

2. Strength
snatch deadlift - w/ Oly shoes - 45 x 8, 95 x 5, 145 x 3, 185 x 1, 225 x 1, 245 x 3, 255 x 2, 245 x 3, 245 x 3, 205 x 5, 205 x 5
seated 90/90 stretch - 0:15L/R, 0:15L/R, 0:15L/R, 0:15L/R, 0:15L/R,


3. Energy

None

Notes:
-Maximum Strength - phase 3 - lower body day 1 - week 3: very high intensity
-workout at my friends basement, limited in equipment and Connor was with us so limited in time as well.
-snatch deadlift - w/Oly shoes - 255 for 3 was not going to happen
-speed DL - no shoes - These felt awful today, supposed to be 10 sets of 1 but after 5 we called it quits.
__________________
"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 01-19-2009, 06:34 PM   #750
Allen Yeh
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January 19, 2009,

Last night at around midnight I woke up with a hives all over my head and legs and starting on my torso. I think I'm allergic to the Old Bay I threw in my dinner, as all of the other ingredients were nothing new to me. I took some Benadryl and was finally able to go back to sleep around 1:30 AM. When I woke up today I was feeling less than stellar, feeling semi sick, took Connor to the mall for the playground there and spent hours there. Fun times for him.

Did about 30 minutes of foam rolling and stretching tonight while watching Batman(1989) with Connor. Wow that movie brings back memories.
__________________
"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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