Thread: Allen's Journal
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Old 03-13-2010, 07:14 AM   #1181
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

March 12, 2010
*fasted workout*
*IF 16 hours*

1. Warmup
Defranco Simple six
Ido Scap WU

2. Strength
Parallette pushups - Connor on my back x 7, 8, 5, BW x 15
sandbag rows - 110# - 8, 8, 6, 10
(superset with full rest - 1 minute)

Diesel Crew Shoulder Circuit:
DB press - 15# - 8, 10, 10
dive bomber pushups - 8, 8, 8
rear flye - 15# - 8, 10, 10
(no rest)

DB row w/ elbows flared - 15 x 10, 15 x 10, 15 x 8
Ab wheel - on knees x 12, on toes x 4(whoah!), on toes x 4
(superset with full rest - 0:30)

band curl - 60/30 - red Iron Woody x 60, red Iron Woody x 40, purple JS x 60
(2:30 rest)

-At home upper body workout
-parallette pushups - Connor is at least 45#'s
-sandbag row - The first 3 sets I felt like my grip was giving out before anything else, the 4th set I held the bag a different way and it felt much better
-DC shoulder circuit:
-ab wheel - on toes without falling on my face ar feel like I was shreadding my midsection, Alomst all the way out.
-60/30- The 2nd set I just couldn't get 60 so I went down a band
-No energy work today, I haven't done a faste workout in a few weeks if not more so I was ready to be done for the day
"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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