Thread: Allen's Journal
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Old 02-26-2010, 04:30 AM   #1150
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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February 24, 2010
bw = 194

194??? UGH I'm going the opposite direction of my goals!

February 25, 2010

27 minute NEPA walk

1. warmup
hip flexor stretch - 0:60L/R, 0:60L/R
knee hug - 5L/R
inverted hamstring - 5L/R
Kossack - 5L/R
Lateral squat - 5L/R
Ido scap WU - red IW band - 10 reps all

blue collar fitness KB warmup - 12kg kb - 10 reps each movement

jump rope - 100 singles, 30L/R, 30 singles

2. Energy
KB complex - 24kg KB: 1:30 rest between circuits
2H swing - 10, 10
upright row - 10, 10
goblet squats - 5, 5
row (grabbing by horns of kb) - 10, 12
kb horn curls - 3, 3
crush press - 5, 8
windmill - 6, 6
suitcase DL - 12, 16
t-pushup - 10, 10

ABZ wheel - on knees - 10, 10, 10

Notes:
-At home workout, going to start doing NEPA walks again
-kb complex - Tried following the cues from that t-nation complexes article where you change the reps/weight depending on the movement not necessarily a 10 reps for everything mentality.
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