Thread: Allen's Journal
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Old 01-26-2010, 04:51 AM   #1128
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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January 25, 2010
BW = 192
*IF 16 hours*

1. Warmup
KB swings - 55# - 2H x 10, 1H x 10L/R, H2H x 10
Defranco Simple 6
scap pushups - 10
neutral grip pullups - slow - 3
KB snatch + windmill - 35# - 3L/R

2. Strength
Bench press - Contrast Method - 45 x 8, 95 x 5, 135 x 3, 175 x 5, 205 x 1, 185 x 4, 215 x 1, 195 x 3, 225 x 1
1-arm DB row - 30 x 8L/R, 45 x 5L/R, 60 x 3L/R, 90 x 1L/R, 90 x 6L/R, 100 x 6L/R, 110 x 6L/R, 115 x 5L/R, 115 x 6L/R, 115 x 6L/R
(superset with full rest - 2 minutes)

decline DB press - 3101 tempo - 50 x 8, 50 x 8, 50 x 10
inverted row - 5, 6, 6
(superset with full rest - 0:45)

DB farmers walk - 120 x 60 feet, 120 x 40 feet, 95 x 40 feet
(full rest - 2 minutes)

Notes:
http://www.tmuscle.com/free_online_a...digit_body_fat
-Week 1, day 1 of the above program
-Bench - took this conservatively as I wasn't sure how I'd do, the 1's felt pretty easy, so next week I'll up it by 5#'s
-1-arm row - I knew I should have started higher, I usually do Kroc Rows with 80 for 20+ reps
-decline DB - Neh the decline they have here was really odd, very hard to get the weights up and feet in, 50 was the most I was willing to go, I guess I could have gotten someone to hand be the DB's
-Farmers walk - Supposed to be 4 sets but the 3rd set was somewhat of a maze to get around people in the way, I just left in frustration by the time it was time for my 4th set.
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