Allen's Journal

[Allen Yeh]

July 1, 2009
*IF 20 hours*

July 2, 2009
*IF 16 hours*

A decent amount of walking around Busch Gardens Williamsburg with my family which they call Busch Gardens Europe.

[Derek Simonds]

Kind of weird that Busch Gardens Europe is in Williamsburg. I used to love going to Busch Gardens for the free beer samples. Do they still do that?

[Allen Yeh]

Originally Posted by Derek Simonds

Kind of weird that Busch Gardens Europe is in Williamsburg. I used to love going to Busch Gardens for the free beer samples. Do they still do that?

I may have missed it, I know they do that at Sea World and looked for it at Busch Gardens but no luck.

Oddly enough I've had 2 different conversations with random people lately when I would say I'm coming from Busch Gardens they would respond "Busch Gardens New Jersey?"

Weird.

[Allen Yeh]

July 4, 2009

All told I probably walked over 4 miles today with the beach and then having to park so far away from the fireworks here in Charleston. 2 miles of it I was carrying a semi-sick 4 year old.

[Allen Yeh]

July 7, 2009
*fasted workout*
*IF 18 hours*
bw = 181

1. Warmup
ECWU#1

2. Strength
bench press - 45 x 8, 95 x 5, 145 x 3, 170 x 1, 170 x 5, 195 x 3, 215 x 2
(full rest - 3 minutes)

chin-ups - chest to bar - 8, 6, 5, 4, 2, 3, 3

Pendlay row - 45 x 8, 95 x 5, 145 x 5, 195 x 3, 195 x 3

full contact twist with band - 10L/R, 10L/R, 10L/R
band pulldowns - 10L/R, 10L/R, 10L/R
(superset with no rest)

3. Energy
long cycle clean and jerk - 35# KB - 3 minutes per hand with 1 minute rest in between - 29L and 30R total reps

Notes:
-Wendler's 5/3/1 program Day 3, week 3
-bench press - Ugh at least I got 2 reps
-LCC+J- Left arm needs work, my rack was getting sloppy the last minute or so, and my jerks were less than stellar


PM
30 minute walk with the entire family

[Allen Yeh]

Weight has been crazy...so it looks like it wasn't just a fluke that one day, between leaving Leonard Wood and getting home...I've lost almost 10 pounds. What has changed is I'm no longer eating that Army food and I'm IFing usually at least 5 days out of a week. The weird thing is I've been barely working out at all since I've been home maybe 1-3 times a week max, while at Leonard Wood I was doing PT and lifting. Weird.

[Derek Simonds]

I guess you are proving out the old adage that weight loss is 90 percent diet.

[Allen Yeh]

Originally Posted by Derek Simonds

I guess you are proving out the old adage that weight loss is 90 percent diet.

Seriously. And I also realized why I feel so freaking weak...I'm kind of slow that way. Today I measured in at 179....which I don't think I have hit in...before my college days? I've dropped almost 12 pounds in less than a month. ADUH.

[Allen Yeh]

July 8, 2009
*IF 18 hours*

So tired, had some nasty food for lunch but dinner was pretty healthy.

[Allen Yeh]

July 9, 2009
bw = 179
*IF = 14 hours*

1. Warmup
500m row@5 - 1:57
CA standard WU ~8 minutes

2. Strength
Burgener warmup - 45 x 1
power snatch - 45 x 3, 95 x 3, 95 x 3, 95 x 3, 95 x 3

back squat - 95 x 5, 145 x 3, 170 x 1, 170 x 5, 190 x 3, 215 x 9
(full rest - 2 to 3 minutes)

front squat w/bands attached to KB's - bar = 95#'s, KB's = 35#'s each, 2 blue bands x 3, 5, 3, 5, walk ~25m's
(full rest - 1 minute)

overhead reverse lunge - 45 x 6L/R, 45 x 6L/R, 45 x 6L/R
GHR - 6, 10, 10
(superset with no rest)

Notes:
-Wendler's 5/3/1 program Day 4, week 3
-back squat - Terrible but what do you expect? I'm excited to start another cycle after next week though.
-KB banded front squat - Wow I remember seeing these on Diesel Crew a while back and these things kicked my ass, the walk was rough!