Thread: Allen's Journal
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Old 02-16-2010, 01:25 PM   #1142
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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February 15, 2010

1. Warmup
DeFranco simple 6
Ido's scap warmup
texas pushup challenge - failed on round 9

2. Strength
military press - 45 x 5, 80 x 5, 95 x 5, 105 x 5, 45 x 10, 45 x 10, 45 x 10, 45 x 10, 45 x 10
neutral grip pull-up- chest to bar - 10sets of 3
(superset with full rest - 1 minute)

highpulley cable curl - 70 x 12, 70 x 12
db curl- far end grip - 20 x 8, 15 x 8
low cable curl - 70 x 8, 50 x 8
plank - 0:30, 0:30
(superset with no rest)

3-point plank - 0:20L/R

3. Energy
farmers walk - w/ trap bar - 225# - 30m's, 30m's, 20 m's, 20m's
tabata kb swings - 62# - 4 rounds

Notes:
-5/3/1 week 1 day 1
-Starting very low and working my way back up, taken the last 1.5 weeks off because my back has been feeling weird since the half-hour DL challenge
-bicep circuit from T-nation article: http://www.tmuscle.com/free_online_a...workout_biceps
-The circuit was pretty hard and the different grip on the DB curls made a big difference
-farmers walk - Eh didn't really get any conditioning out of this my grip was failing before I got anything out of it.
-KB swings - I started loosing my grip by the 3rd round so I called it after the 4th round, my forearms were super pumped from the farmers walks.
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