Thread: Allen's Journal
View Single Post
Old 02-01-2007, 05:34 AM   #16
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

January 30, 2007
Rest day - Originally a metcon day but I just felt fried all afternoon it got bad enough that I went to bed at 7 pm.

January 31, 2007
Row @5 - 1:44
X-Band walk - 6 L/R
scap pushup - 15
hip/ankle mobility
Semi-specific warmup
Burgener warmup

Row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12
(superset with full rest 180 seconds)
Bench Press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12

Chin-up - 45 x 4, 45 x 4, bw x 12
(superset with full rest 90 seconds)
1-arm db shoulder press - 65 x 4, 65 x 4, 35 x 12

Notes:
-Rowing- Really trying to follow the tips I've seen lately on keeping the hands from dropping and not rushing the recovery. Also I'm trying to really stomp my heels in when I drive.
-Row - 225 wasn't too bad I can definitely go up next time, 185 can go up also, I'll stay at 165 for 12
-Bench Press - 225 still feels really awkward and I plan on staying at this weight, 185 can go up as can 165
-Chin up - 45 felt easy, I'll go up to 50 next time
-1-Arm db shoulder press - 65 wasnt' too hard but I felt like I cheated a few reps, so I'll stay and go up from 35 to 40.
Allen Yeh is offline   Reply With Quote