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Old 06-14-2009, 05:11 PM   #911
Allen Yeh
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June 14, 2009
bw = 191.6

Early AM
30 minute walk

PM
1. Warmup
CA standard WU

2. Strength
Burgener warmup - 45 x 1
3 position snatch (low to high) - 45 x 1, 45 x 1, 45 x 1, 95 x 1

back squat - 45 x 8, 95 x 5, 145 x 3, 160 x 3, 185 x 3, 205 x 11
(full rest - 2 to 3 minutes)
isometric front squat - 205 x 0:20
(full rest - 1 minute)

pullups - 3, 5 x 3, 10 x 3, 15 x 3, 20 x 3, 25 x 3, 30 x 3, 35 x 3, 40 x 3, 45 x 1, 7
(superset between various exercises - 1 minute rest)
romanian deadlift - 95 x 15, 115 x 10, 115 x 10, 115 x 10
close grip bench - 95 x 10, 145 x 10, 195 x 6, 195 x 4

Carlos Santana Pushup routine: (1 minute rest between sets)
wide pushups - 15, 11, 12
diamond pushups - 7, 6, 6
alternating shuffle pushups - 4, 4, 4

Notes:
-Wendler's 5/3/1 program Day 4, week 2
-back squat - Not feeling it today I was surprised I got 11
-I know I won't be in the gym for at least 4 days so I threw a bunch of other stuff in here today as well.
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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 06-24-2009, 05:31 AM   #912
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I haven't done much of anything since I got home last Tuesday the 16th, I have been eating pretty well overall and it shows just looking in the mirror from the IF and the eating well I can tell my bloat is down and I'm probably sitting the 9-10%bodyfat area which makes me really happy. I've been IFing around 16+ hours and having a small eating window the last few days now that my schedule is able to accommodate it better.

Hopefully today I'll be able to hit some iron!

The only workout I've done since being home was this one at the pool on Fathers Day:

June 21, 2009

3 rounds:
swim 200m
10 burpees
Total time - 17:53 (4:37, 1:05, 5:03, 0:53, 5:31, 0:47)

Notes:
Not bad! That 3rd round of swimming didn't feel good at all, breast stroking was all I could do to stay afloat! My breathing felt pretty labored after the 2nd set of burpees and trying freestyle just didn't work out that well.
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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 06-25-2009, 04:03 AM   #913
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June 25, 2009
*IF 14 hours*
bw - 182????

1. Warmup
ECWU #1

2. Strength
military press - 45 x 8, 65 x 5, 95 x 3, 105 x 5, 120 x 3, 135 x 3
pullups - slow, chest to bar - 30 x 4, 30 x 4, 30 x 4, 30 x 4, 30 x 3, 30 x 2
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

ring dips - 5, 5, 5
modified renegade row - 45 x 10L/R, 45 x 10L/R, 45 x 10L/R
(superset with full rest - 0:30)

db floor press w/ legs elevated - 45 x 10, 55 x 10
face pull - 60 x 12, 70 x 12
(superset with full rest - 0:30)

3. Energy
Long cycle C+J - 35 # KB - 1 minute intervals - 11 reps per interval x 4

Notes:
-Wendler's 5/3/1 program Day 1, week 3 - Not great
I've been off for almost 2 weeks and wasn't sure if I should have started my last cycle over or to keep chugging along.
-Military press - neh
-pullups - Happy with the sets of 4 with 30#'s
-ring dips - haven't done these in months so I kept the reps low
-LCCJ - These felt pretty good today at 1 minute intervals, next time 2 minutes then switching.
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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 06-25-2009, 07:25 AM   #914
Kevin Perry
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182? Thats a pretty big drop from 191
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Old 06-26-2009, 05:21 AM   #915
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Quote:
Originally Posted by Kevin Perry View Post
182? Thats a pretty big drop from 191
It HAS to be the scales, I'm not one of those guys that starts losing weight from not touching a weight. I have been eating a LOT better since I've been home and IF'ing everyday but that is just ridiculousness!
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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 06-26-2009, 06:00 AM   #916
Derek Simonds
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Yeah, uh huh it has to be the scales...

Seriously 9 lb's is roughly a gallon and a quarter. So a little dehydration and a big ole dupmpage and you are there.
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Old 06-27-2009, 08:42 AM   #917
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June 26, 2009

Walking around NYC with Laurie and the kids, carried Connor a little more than 3/4 of the time it felt like, a little too much hustle and bustle for Connor to be walking along busy Friday NY crowds.

Probably somewhere between 3.5 - 4 miles total. Highlight of the day was probably seeing Gavin Rossdale of Bush fame at the Victorian Gardens amusement park in Central Park with one of his kids. Laurie walked up to him and got confirmation that it was indeed him. When we get back home I'll have to remember to post my little paparazzi shot of him from afar when me and Laurie were debating if it was him or not!

June 27, 2009

10 pushups
20 squats
5 plank burpees

hill sprints outside my parents house - ~25-29 seconds per up and then 1:30 rest x 8

Carlos Santana Pushup routine: (1 minute rest between sets)
wide pushups - 15, 15, 12
diamond pushups - 10, 6, 10
alternating shuffle pushups - 3, 6, 6
__________________
"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 07-01-2009, 03:15 AM   #918
Allen Yeh
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June 30, 2009
*IF 20 hours*

1. Warmup
row 500m - 2:11
CA Standard WU - 7 minutes

2. Strength
deadlift - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 265 x 5, 300 x 3, 335 x 2
(3 minutes full rest)

Notes:
-Wendler's 5/3/1 program Day 2, week 3
-deadlift - wow this felt like crapola, over 2+weeks since the last time I DL'ed....boo
__________________
"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 : 07-03-2009 at 05:20 AM. Reason: added IF info
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Old 07-01-2009, 06:30 AM   #919
Derek Simonds
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Well you got 2 instead of 1 on the last set so however it felt it is still a victory in my book!
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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 07-01-2009, 07:50 AM   #920
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Indeed
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