Thread: Allen's Journal
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Old 04-05-2012, 03:53 AM   #1483
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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4 APR 2012
AM
23:00 Walk

PM
BW = 190 @ Navy gym
John Romaniello WU

A1: Alternating DB Press - 3030 - 25 x 8, w/ Fat gripz: 50 x 12L/R, 50 x 12L/R, 50 x 12L/R
A2: Goblet BSS - 3030 - BW x 10L/R, 15 x 15L/R, 15 x 15L/R, 15 x 15L/R
A3: rear flye - 3030 - 5 x 8, 20 x 8, 25 x 8, 25 x 8
0:45 rest between circuits, 1:30 rest before next circuit B

B1: rotating DB row - 3030 - 35 x 12, 45 x 8, 45 x 8
B2: American DL w/DBs - 4040 - 25 x 15, 25 x 15, 25 x 15
B3: lumberjack press - 3030 - 35 x 10L/R, 35 x 10L/R, 35 x 10L/R
1:15 between circuits, 1:00 rest before circuit C

C1: Garhammar raise - 12, 12
C2: goblet squat - 45 x 10, 50 x 10

Thoughts:
- Lactic Acid workout from John Romaniello mens fitness article - overall sucky, B was much easier than A though, BSS's suck enough, doing them slower just makes them suck more
- American DL - really just a Romanian DL w/ extra hip extension/glute squeeze at the top, makes a difference
-Garhammar raise - not sure I did these correctly
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