Thread: Allen's Journal
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Old 07-21-2012, 08:28 AM   #1488
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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19JUL2012

Not much today. Eating was still the pits, started the day out well then at dinner out owith my family I went a bit overboard, damn me and my "social eating"!

20JUL2012
bw = 190
Defranco Lower body warmup

db jump squats w/10# DB's - skipped this accidentally

DL - 45 x 8, 135 x 5, 185 x 3, 235 x 1, 260 x 8, 280 x 6, 300 x 6

barbell banded bulgarian split squat -3010 - bar x 8L/R, mini bands x 8L/R, mini x 8L/R, mini x 8L/R

a. back extension holding weight on chest- 5 x 15, 5 x 15, 5 x 15
b. lateral shuffle w/ mini band (anti rotation)- 5L/R, 5L/R, 5L/R
c. barbell hip thrust - bar x 8, 95 x 10, 95 x 10, 95 x 10

Notes:
Day 2 - Week 1
-db jump squat - oops skipped it didn't even realize until my first DL workset
DL - felt good today, i need to find my belt, haven't seen it since I packed it up before i deployed
barbell BSS w/band - the programming said chains but i subbed in bands, this was not easy but not hard, next week i'll use the light bands, once that gets easy I'll add weight



Pool with Connor and brother and sister later, dunking people sure is a workout, pretty anaerobic....ok well for my brother it was anaerobic since he had one breath to 10 dunks....
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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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