Thread: Allen's Journal
View Single Post
Old 03-28-2012, 05:17 AM   #1477
Allen Yeh
Senior Member
Allen Yeh's Avatar
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

AM - 13:00 walk

BW warmup - 3:00

A1. Incline squeeze press - 15 x 8, 25 x 15, 55 x 6, 50 x 8, 45 x 10, 40 x 10
A2. head supported rotating db rows - 15 x 8, 25 x 15, 55 x 6, 50 x 8, 45 x 10, 40 x 10
(1:00 between superset)

B1. Guillotine Press - 45 x 10, 135 x 6, 115 x 8, 95 x 8 drop set 45 x 9
B2. DB pullover - 25 x15, 60 x 10, 60 x 10, 60 x 10, 60 x 10
(0:45 between superset)

C1. palms-up iron cross + OH DB press + incline flye + db incline press + low incline flye + low incline press - 15 x 10+8, 20 x 10 + 9, 25 x 9 + 7
C2. - stretcher - 75 x 12, 75 x 12
(no rest)

D1. cable front raise - neutral grip - 12.5 x 12L/R, 7.5 x 13L/R (slightly higher at top)
D2. band pullaparts x 15 + chest stretch x 1:00

10:00 walk

-Upper body day, legs are still super sore from Saturday + TRX day, tried some exercises I've never done before, tweaked my left bicep a little with the rotating DB row, need to be more careful, didn't feel it at the time
-DB Squeeze press - 55 on this was pretty heavy, that constant squeezing motion definitely added up by the end, a keeper exercise to add to the arsenal
-Guillotine Press - Partially holding me back were the thoughts of my actually crushing my neck but the smith machine was taken up so I tried to be careful. the biggest difference between this and regular bench is that I could really feel this in the outer parts of my chest, If I was to do this again I'd either do it when I had a training partner or in the smith machine.
-rotating DB row - Eh, not a huge fan of these, just didn't like them, would not keep these
-C1 exercises - From Tom Furmans article about the Debruill effect, this was brutal, and rereading it right now I was supposed to make lesser changes in the incline
-Stretcher - done this off and on this last year and exercise I picked up from a John Meadows article, it's like a close grip pull-down with extra ROM basically.
-neutral grip cable front raise - keeper, liked the hand positioning and constant tension of the cable machine
"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
Allen Yeh is offline   Reply With Quote