Allen's Journal

[Allen Yeh]

May 21, 2009
*IF 15 hours*
Early AM

Last minute PT cancelllation
Joint mobility 5 reps all movements

PM
1. Warmup
none

2. Strength
pullups - slow, chest to bar - 4, 4, 4, 4, 4, 4, 4
military press - 45 x 8, 55 x 5, 75 x 5, 85 x 5
BW dips - 20, 15
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

3. Energy
3 rounds:
8 DB Shoulder press - 35#'s
8 Hindu push ups
8 posterior DB flyes - 15 #'s

Total time = not sure

Notes:
-Wendler's 5/3/1 program Day 1, week 4 deload week
-As I was entering the gym I bumped into a fellow Plt member, and was told that there was a mandatory social at the bowling alley at 1800, which was only 30 minutes from then, so this was a super fast session, no warmup and only 3 rounds instead of 4 rounds.
-Military press - just deload sets, I was tempted to go heavier but didn't
-dips - annoyed my left elbow a little bit
-Metcon - 35#'s was a good weight and so was 15#'s

[Allen Yeh]

May 22, 2009
bw - 190
*IF 16.5 hours*

Early AM
Platoon PT
Platoon run - Very slow 45 minutes, I'd be surprised if we broke 4 miles.
after PT
pushups - 25, 25, 25

Afternoon
1. Warmup
ECWU #2

2. Strength
deadlift - 45 x 8, 95 x 5, 145 x 5, 175 x 5, 205 x 5
bench press - 45 x 8, 95 x 5, 115 x 5, 135 x 5
(superset with full rest - 0:30)

2H DB swings - 60 x 20, 60 x 20, 60 x 15
vertical jump from bent over position - 5, 5, 5
(superset no rest)

goblet squats - 60 x 15, 60 x 15, 60 x 10

unilateral incline DB press - 50 x 12L/R, 50 x 12L/R, 50 x 12L/12R/6L/6R/3L/3R
Kroc DB rows - 35 x 10L/R, 65 x 20L, 65 x 20R

3. Energy
2 rounds of 1 minute of each exercise:
jump rope
pushups - 30, 23
box jumps - 24" - 15, 14
jumping pullups - 20, 25
punch/kick/elbow/knee combos
rest

Notes:
-Wendler's 5/3/1 program Day 2 and 3, week 4 deload week
-deadlift - The gym I go to here on base has decided to get rid of all the round plates, WTF I really hate DL'ing those hex plates, It'd change my start position on every rep, really really irritating.
-unilateral incline DB press - that last set was a ball buster
-metcon - FGB inspired type metcon, this is the first time in a while where I've left the gym with a "metcon headache" my arms felt like lead weights on the combos.

Evening
Found this video online http://www.videojug.com/webvideo/how...with-knee-pain
Did the routine from it:
single leg raises - 3 minutes L/R
2 x calf stretches - 0:15L straight leg, 0:15L bent knee, 0:15R straight leg, 0:15R bent knee
2 x quad stretch - 0:15 L/R
2 x windshield wipers with toes - 15
heel raises - seated x 15, standing x 15

[Derek Simonds]

Just like I told Tracy today, thank you for your service to our country! And you are right hex plates are f'ing ridunckulous for DL'ing. Almost not worth it.

[Allen Yeh]

May 27, 2009

APFT
2 minutes pushups - 69
2 minutes situps - 68
2 mile run - 14:11

I did 3 more pushups, 1 less situp and improved my run by 48 seconds. Not terrible.

[Derek Simonds]

Your run times are looking excellent.

[Chris H Laing]

I agree with Derek. I dont think I could run one mile at the same pace you ran two...

[Allen Yeh]

Thanks guys. At least the plantar fassciitis made it all worth it in the end! heh.


No more entries from me for a bit off the to field for the next week or so. Have fun in your civilization and AC!

[Allen Yeh]

I'm back, now I hope to get back to lifting tomorrow.

[Allen Yeh]

June 5, 2009
*IF 14 hours*

1. Warmup
ECWU #1
jump rope - 1 minute of singles

2. Strength
military press - 45 x 8, 65 x 5, 95 x 5, 105 x 5, 120 x 8
pullups - slow, chest to bar - bw x 13, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 3, 25 x 2
dips - 25 x 10, 25 x 10, 25 x 10, 25 x 10, 25 x 2
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

DB farmers walk shrug - 75 x 25m's, 90 x 25m's, 90 x 12m's, 90 x 12m's
modified renegade row - 50 x 10L/R, 50 x 10L/R, 50 x 10L/R

3. Energy
3 rounds:
8 DB Shoulder press - 30#'s
8 Hindu push ups
8 posterior DB flyes - 15 #'s

Total time = not sure

jump rope - 0:30 on/0:30 off x 5

Notes:
-Wendler's 5/3/1 program Day 1, week 1
-Military press - really trying to keep my scap back when pressing
-pullups - pretty happy with 13 deadhang, so I started doing weighted versions
-db farmers walk/shrug - interesting exercise
-modified renegade row - wow torched my sides up!
-Metcon - 30#'s was a good weight and so was 15#'s

[Allen Yeh]

June 5, 2009
bw - 189

PM
1. Warmup
ECWU #2
jump rope - 1 minute of singles

2. Strength
Burgener WU - 45 x 1
power cleans - 45 x 5, 95 x 3, 135 x 3, 185 x 2
deadlift w/Lynx grips - 185 x 1, 225 x 1, 245 x 5, 280 x 5, 300 x 10
(3 minutes full rest)

isometric bulgarian split squat - 25# plate x 0:15L/R, 25#DB's FS hold x 0:20L/R, 25#DB's FS hold x 0:10L/R
overhead reverse lunge - 25#plate x 6L/R, 45# plate x 6L/R, 45# barbell x 6L/R, 65 x 6L/R
unilateral hanging leg raise - 5L/R, 5L/R, 5L/R, 5L/R

Notes:
-Wendler's 5/3/1 program Day 2, week 1
-deadlift - 300 for 10 felt pretty freaking good today!