August 7, 2010
BW = 186
IF = 16 hours
Defranco Simple 6
Ido shoulder stability WU - green band - 12 reps
military press + press outs - 45 x 5+5, 65 x 3+5, 95 x 1+5, 105 x 1 + 5, 105 x 5+5, 115 x 3+5, 130 x 7+0
neutral grip pullups - 11, 6, 6
towel pullups - 6, 4, 3 (towel ripped in 1/2.....great)
(superset with full rest - 1:30)
Kroc Rows - 30 x 10L/R, 105 x 21L, 105 x 17R
neck stuff w/10# plate - 25 flexion/extension, 25 lateral extension L/R, 20 flexion/extension, 25 lateral extension L/R
cable flye - 50 x 20, 50 x 14
rear DB lateral raise - 25 x 12, 30 x 12
(superset no rest)
45# plate push on towel - 2 lengths of basketball court(25m?) rest 90 seconds x 3
Time: 0:28, 0:38 1:04
-5/3/1 week 3 overhead press day
-press - I'll take it!
-towel pullups - Apparently the towel was telling me to lose more weight as it ripped in half on trying a 4th set, sweet....
-Kroc Rows - 105!!!! I think next time i'll put the towel stuff after the Kroc Rows, my hands were feeling a bit tired
-Neck and ABZ - Hit the neck but forgot the ABZ, didn't even realize it until before falling asleep last night
-Plate pushes - This sucked!@#@!#@!#@!%%#@$ The first set was fine, the 2nd.....shaky the 3rd was awful, by the time I finished my legs were cramping, I had force myself to walk around the gym for 10 minutes to get force blood into my legsed and driving home I was wondering if I should have waited longer as I felt like CRAP.
This is an exercise worth revisiting but next time either I need to not do 2 lengths per set or I need more rest between sets, something has to change. The first length wasn't bad at all it was coming back where it started to suck....That was ridiculous.
"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."
Last edited by Allen Yeh : 08-18-2010 at 08:40 AM.
Reason: added IF info