Thread: Allen's Journal
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Old 10-29-2008, 12:17 PM   #611
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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October 29, 2008
*15 hour fast*
*fasted workout

1. Warmup
dot drill - 1:49 (I'm slow, I know)
split stance pec mobilization
invered hamstrings backward - 8L/R
DROM WU - 10 all movements

2. Technique practice?
DB deadlift - 35 x 20
KB reverse lunge - 35 x 15L/R
pushup - 20
x-band walk - 15L/R
supine bridge - 0:30
standing cable row - 50 x 20
cable triceps pressdown - 60 x 20
cable curl - 50 x 20
side lying db external rotation - 5 x 15L/R
prone internal rotation - 5 x 15L/R
back extension - 15

3. Cardio
Row @ 5 - 20 minutes - low intensity - 4439m's

Notes:
-Maximum Strength -phase 1 - energy day
-Technique practice - Not really sure why EC named it that because I'm not really practicing anything? It's 8-12 exercises, of 15-20 reps starting at 1 set then working to 3 later on. It was ok, it took longer than I thought it would at 10 minutes for all the sets.
-Row - Supposed to be 20 minutes at 60-70% MHR so I just tried to slow my pace down to 2:15/500m's
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