Thread: Allen's Journal
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Old 09-09-2009, 06:32 AM   #985
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

September 8, 2009

1. Warmup
foam roll upper back ~2 minutes
jump rope - 2 minutes
CA standard WU
scap pushup - 15
glute bridge marching - 8L/R
kb halo - 12kg x 5CL/CCL
x band walk - 10L/R

2. Strength
unliteral KB floor press - 24kg - 10L/R, 10L/R, 10L/R, 12L/R
(rest 1 minute)

Kroc KB row - 12kg x 12L/R, 24kg x 25L, 24kg x 23R, 24kg x 16L, 24kg x 16R
(rest 1 minute)

unilateral KB shoulder press - 24kg x 6L/R, 7L/R, 7L/R
(rest 0:45)

pushups w/ Connor on my back - 7, 6
rear DB flye - 10 x 12, 10 x 12
(superset with 0:30 rest)

KB band curl - blue JS band - 12kg x 8, 8, 5
lying DB french press - 15 x 12, 15 x 12
(superset with 0:30 rest)

ab wheel - 12, 12, 12
(rest 1 minute)

-Upper body day, with stuff I have around the house, time to get started on my home gym! I'm definitely feeling it today! My back and chest are very sore.

25 minute walk with Connor around the neighborhood in my VFF's
"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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