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: 4,245
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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)

Notes:
-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: http://www.dieselcrew.com/forums/showthread.php?t=607
-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
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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