Thread: Allen's Journal
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Old 10-25-2010, 08:40 AM   #1460
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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10/24/2010
BW = 186

simple 6
chinup - 15, 10
pullup - 5, 3
jump rope - 0:30, 0:45
Mwod #57
#1 - shoulder impingement mob w/ band distraction 2:00L/R
#2 - thoracic mob - 1:00
#3 - hip flexion w/ rear knee off ground - 2:00L/R

bench - 45 x 8 65 x 5, 95 x 3, 135 x 1, 145 x 3, 170 x 3, 190 x 6

NG incline press+fly - 40 x 15+4, 40 x 15+2
head supported DB row - 40 x 12, 40 x 15


Evening - MWOD #63
#1 - wal internal rotation - 1:00L/R
#2 - ball on glutes - figure 4 stretch - 1:00 L/R
#3 - psoas wall stretch - 1:00L/R
#4 - straight leg hammie on wall - 1:00L/R
#5 - couch stretch - 1:00L/R
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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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