[Allen Yeh]

3/27/2012
AM - 13:00 walk

PM
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

Thoughts
-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