Thread: Allen's Journal
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Old 08-16-2010, 05:28 AM   #1382
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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August 13, 2010
bw = 187

1. Warmup
Defranco Simple six
hip flexor stretch - 0:60L/R
glute bridge w/ 0:05 hold at top - 10
clams w/ 0:05 hold at top - 10

2. Strength
chinups - 6, 6, 6, 6, 6, 6, 6, 4, 5
bench press - 45 x 8, 65 x 5, 85 x 3,115 x 1, 130 x 1, 140 x 3, 160 x 3, 180 x 10
(superset with no rest between - 90seconds)

seated NG row - 12 x 8, 10 x 10, 10 x 10
dips - 12, 12, 12, 12
(superset with full rest - 0:30)

face pull - 32.5 x 12, 42.5 x 10, 32.5 x 12
rope pressdown - 32.5 x 15, 42.5 x10, 32.5 x 12
(superset with no rest)

preacher curl - 65 x 10
plank -0:60

Notes:
-5/3/1 week 2 bench day
-bench - what is up with 10 this week?
- chins - 51 reps in 9 sets with 90 seconds between each set
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"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
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