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Old 01-20-2009, 04:14 AM   #751
Derek Simonds
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Did you make a shrimp boil with the Old Bay? I wonder if it was one of the pepper variants they use for heat that got you. Just taking Benadryl will make me feel semi sick for the next 24 hours.
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Old 01-20-2009, 07:20 AM   #752
Allen Yeh
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Yeah I wasn't sure if it was side effects of using Benadryl or if it was me getting sick...turns out it's me getting sick, awesome.
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Old 01-22-2009, 03:10 AM   #753
Allen Yeh
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January 20-21, 2009

Not much these 2 days, I think I slept 15+ hours on the 20th. The 21st was just a bunch of driving, took Chase to the orthodontist, then back to school, then up to my Reserve unit for some paperwork and my medical file, then to BWI to pick up Laurie and Hunter. Too much driving.
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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."
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Old 01-23-2009, 04:56 AM   #754
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January 22, 2009
*no fast*
bw = 195

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
low incline DB press - 17.5 x 8, 35 x 5, 50 x 3, 70 x 1, 85 x 3, 95 x 3, 105 x 3, 105 x 3, 80 x 5, 80 x 5
(rest - 2 minutes)

supinated seated cable row - 16 x 7, 16 x 7, 16 x 7, 13 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 no rest)

Face pull - 80 x 10, 80 x 10, 80 x 10
behind the neck band pull apart - 12, 12, 10
(superset with no rest)

3. Energy
Run to track - 1:55
Strides at the top of the minute - 0:20, 0:20, 0:19, 0:20
Rest 2:00
sprint 400m - 1:35
rest 3:15
sprint 400m - 1:32
rest 3:15
run 400m - 1:47
rest 3:15
run 400m - 1:50
walk back to gym - 6:05

Notes:
-Maximum Strength - phase 3 - upper body day 1 - week 3: very high intensity
-low incline DB press - For weeks 3 and 4 this exercise is subbed in for floor presses, I was pretty happy with 105's for 3 I could have gotten more if I had a spot. I haven't done 105 DB's on incline in years. My nasal congenstion/drip was a big pain in the ass today, as a few times I'd be trying to breathe in and end up half choking on mucus, yum. At least I didn't stop any sets!
-band pushup - Last week the band felt pretty secure but this week it was sliding all over
-Energy - I wasn't feeling the running thing today, I felt my legs tightening up a bit just on the jog over to the track, the strides felt great and I was SUPPOSE to do 400m's at a 1:52 pace, oops! On my first 400 I felt TIRED after not even 200m's and I couldn't understand it, I almost quit thinking I was just not feeling running today, I didn't realize until I was at 300m's I was way below my pace time. Oops! So today was a bit faster than it should have been.
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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."
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Old 01-28-2009, 03:36 AM   #755
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January 23, 2009

Drove to my parents for Chinese New Year stuff.

January 24, 2009
Inverted hamstrings - inplace - 8L/R
kneeling lunge stretch - 0:15L/R
thoracic extension
scap pushup - 12
reverse lunge w/postlateral reach - 4L/R
90/90 stretch - 0:15L/R
levator scapula stretch - 0:15L/R
behind the neck band press - 12
supine bridge - single leg -10L/R
x-band walk - 9L/R
pull back butt kick - 5L/R
band goodmornings - 10, 10

Tabata squat - 6 rounds - 20, 20, 20, 19, 19, 19
rest 1 minute
Tabata pushup - 6 rounds - 20, 15, 12, 8, 4, 3

Notes:
-A lot of warmup, just trying to get the kinks out from the drive, sitting for 6+ hours just drives me crazy.
-Tabata squats - I'm pleased I was able to maintain the reps as well as I did, also very little in the way of leg soreness the few days after
-Tabata pushups - wow I suck at these.
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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 01-28-2009, 03:37 AM   #756
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January 25 and 26, 2009

At my parents for Chinese New Year stuff, went to Chinatown for some stuff on Monday.

January 27, 2009

Drove back to VA, oddly there is more ice and snow in VA right now than when I left Long Island.

Worked some kinks out later that night with Connor in the basement, nothing serious but Connor wanted to "work out." I think I injured my abs a bit by trying to show off for him and do the ab wheel from a standing position. D'oh!
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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

Last edited by Allen Yeh : 01-28-2009 at 03:43 AM.
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Old 01-28-2009, 04:04 AM   #757
Derek Simonds
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I hope you got that on video..... Happy New Year! I am usually in New York for Chinese New Year but with the way things have been the party I traditionally attend didn't happen. Supposed to get cold this weekend for the NE with lots of snow, hopefully it will miss you guys.
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Old 01-28-2009, 08:02 AM   #758
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That AB Wheel is also a pain from the standing position.
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Old 01-28-2009, 10:38 AM   #759
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It wasn't bad when I was doing it, however I am paying the price today. When I woke up this morning I thought I'd torn something in my abdominals!
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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 01-28-2009, 11:08 AM   #760
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January 28, 2009
*16 hour fast*

1. Warmup
Foam rolling - 15 minutes total body
lacross ball - feet,glutes, calves, infraspinatus
warrior stretch - 0:15L/R
levator scapula stretch - 0:15L/R
rotational squat - 5L/R
inverted hamstring - in place, slow and holding wall - 5L/R, 5L/R
band dislocates - 5, 5, 5
lateral squat - 5L/R

2. Metcon
Pushup and swing ladder 1 to 10 back to 1 - w/24kg KB (so you swing, put the kb down, walk your hands to pushup position, pushup, walk hands back and pick up the kb) - Saw this over at Kettlebell Athletics a few months? ago
Total time - 7:35 (100 pushups and 100 swings total)

Javorek DB complex #1 - 15#DB's 6 reps each
upright row + high pull snatch + thrusters + db row + high pull snatch
Time -1:29, rest 0:30, 1:35

LC C+J - 24kg KB - 3L (Hurting my left arm)

50 burpees for time - 3:43 (Ouch...)

3. Ice shoveling
45 minutes - Snow shoveling is more fun...my aching back.

Notes:
-Warmup - long and slow, too much driving does not agree with me at all, I just feel stiff and cranky!
-Swing/pushup ladder - This was fun, the pushups at the end of the ladder were a little slower than I would have liked but the swings were snappy.
-Javorek DB complex #1 - 15# DB are way too light, not challenging at all, stopped after 2 circuits
-LC C+J - ouch
-50 burpees - I'm pleased with the time, this was a bit rough after the pushup/swing ladder earlier. Both of my elbows felt a bit funky after the first 40 burpees. I could have cut time out for sure but I'm pleased with my time as the last time I did this I think I was at almost 6 minutes.
__________________
"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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