Thread: Allen's Journal
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Old 08-01-2010, 03:19 PM   #1362
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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August 1, 2010
IF = 14 hours

AM

40 minute walk


PM
15 minute walk to gym

1. Warmup
ECWU#2 - no lacrosse ball

2. Strength
chinups - max in 3 minutes - 13,4,3,3,2,3 - total 28

Bench press - 45 x 8, 65 x 5, 95 x 3, 130 x 5, 150 x 5, 170 x 15
Kroc rows - 25 x 12L/R, 90 x 20R, 90 x 23L

face pull - 30 x 12, 30 x 12
rope pressdown - 42.5 x 15, 42.5 x 15
db curl - different grip - 20 x 10, 20 x 9
(superset with no rest)

swiss ball tuck in - 12, 12, 12
neck bridge - 12front/back

15 minute walk back to lodging

Notes:
-5/3/1 Week 1 bench day
-Bench - 170 x 15, felt great today
-chinups - 28...boo
-Neck - Check
-Abs - swiss ball knee tuck - tougher than it looks
__________________
"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

Last edited by Allen Yeh; 08-01-2010 at 03:55 PM.
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