Thread: Allen's Journal
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Old 07-14-2010, 05:07 AM   #1338
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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July 13, 2010
IF = 16 hours
BW = 190

Early AM
30 minutes walk

Afternoon
1. Warmup
Defranco Simple 6
Ido shoulder stability WU - grey band x 12 all movements

2. Strength
neck plate crunch - 10# x 25 reps/flexion/extension/lateral flexion L/R

pullups - chest to bar - 7, 7, 7, 6, 4, 3, 3, 5
MP - 45 x 8, 65 x 5, 85 x 3, 100 x 1, 100 x 5, 115 x 3, 125 x 8
(superset with full rest - 1:00)

db flye + bench - 30 x 12+12, 30 x 12+8, 30 x 12+4
inverted row - 12, 12, 8
(superset with no rest - 0:30)

Linear (vertical) Pallof Press - 12.5 x 12, 17.5 x 12, 27.5 x 12
face pull - 17.5 x 12, 27.5 x 12, 27.5 x 12
(superset with no rest - 0:30)

slant board calf stretch - 0:45L/R

Notes:
-5/3/1 Week 3 day 1
-neck crunch - not sure what to call this, laying on a bench and placing a plate on my head, different movement planes - Trying to get at least 1 exercise per training session, neck is super tight today
-pullups - 42 reps in in 8 sets on 6/25 it took 12 sets to get 40, not a bad improvement, but still needs lots of work
-MP - Sucks, I was shooting for 10, but the 8th rep felt super heavy
-flye/press - I liked this combo, going to keep DB flyes in here for a bit
-Linear (vertical) Pallof Press - did this wrong, didn't really like the movement
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-Kelly Starrett
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