Thread: Allen's Journal
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Old 07-20-2010, 04:59 AM   #1345
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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July 19, 2010
bw = 188
IF = 18 hours

1. Warmup
Defranco Simple 6
Ido Scap WU

2. Strength
chinups - max in 3 minutes - 30 - 13,3,3,3,3,2,2,1

Bench press - 45 x 8, 65 x 5, 95 x 3, 145 x 1, 145 x 5, 165 x 3, 185 x 11
inverted row - 6, 6, 6, 6, 6, 6
(supserset with full rest - 1:00)

lying neck plate extension/flexion - 10# x 25 flexion/extension, 10# x 20L/R lateral flexion

medicine ball rollout - 6, 6, 6

lying DB extension - 20 x 10, 25 x 10
hammer curl - 20 x 10, 25 x 10
DB OH press - 20 x 10, 25 x 10
(superset with no rest)

1 round:
10 pushups
10 ankle grab situps
0:31

Notes:
-5/3/1 Week 3 bench day - Another short workout, hit 4 things, Bench, chins, neck, Abz and done, had ~40 minutes
-Bench - 185 x 11, I'll take it!
-chinups - I think Bench day will be my 3 minute of max chins - saw this in the newest Men's Health where Martin Rooney gave some rep ranges, I (barely) fell into the Good category. I'd like to get my chins to a point where I can do 20 in one set again...but that was...years ago at this point and minus 2 elbow area injuries So bench day is 3 minute max day and press day is volume day, lots of sets over the session.
-Neck - Check
-MB rollout - Abs - Check! Didn't really like this variation on the rollout, also from the unconventional ab workouts article. I felt like this was way more a lat stretch than ABZ.
-Arms/shoulders - Had a little bit of time and threw that quick circuit in there
-http://www.tmuscle.com/free_online_a...in-100-seconds I only did 1 round of Challenge 5 where you are supposed to do 5 rounds, I felt like a total spaz doing the ankle grab situps, it also turns out I was doing them wrong! Have to extend the legs when the arms are extended. I'll try this again later.
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