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 02:55 PM.
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