Thread: Allen's Journal
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Old 07-18-2012, 03:19 AM   #1486
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
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17JUL2012
DeFranco Upper Body Warmup

Bench Press - 45 x 8, 95 x 5, 145 x 3, 170 x 1, 170 x 8, 180 x 6, 190 x 8

1a. dumbbell bench press - 65 x 16, 65 x 13
1b. miniband underhand pullaparts - 35, 25

2a. meadows rows - 50 x 8L/R, 50 x 8L/R, 50 x 8L/R
2b. TRX face pull + external rotation - 12, 12, 12

3a. 1 arm DB shrug (non-working hand behind back) - 1211 - 50 x 8, 65 x 8, 65 x 8
3b. Side-Lying Lateral Raise on Incline Bench (w/ Fat Gripz) - 15 x 8, 10 x 15, 10 x 15

Dan John Complex F - bar x 8
Dan John Complex D - bar x 8

Notes:
-DeFranco cycle - Day 1 week 1
-bench - 180 felt heavy but 190 felt good, I'm not sure if I'm warming up on bench too much or too little, something has to change though, last thing I want is to strain my pec minor like I did last year, any ideas?
-DB bench - started too heavy, I was suppose to pick a weight that I could get 20-25 on the first set, will adjust down next week
-meadows rows - could go up some
-1-arm shrugs - felt weird
-side lying lateral raise - these really felt weird

Noon:
Messed around the garage gym with my brother for 15-20 minutes, ran him through a circuit 3 times:
goblet squat - 18# x 10
pushup x 10
Bulgarian Goat Belly Swing - BW x 15
TRX row x 10
suitcase walk - 53# x driveway
1 minute rest

He also did:
foam roller hand walk x 3
reverse crunch x 10

He was hurting after that so we stopped.
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