Thread: Allen's Journal
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Old 07-23-2012, 03:42 AM   #1489
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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21JULY2012
BW = 192
DeFranco Upper Body WU

Blackburns - 2.5# x 4 positions x 0:15 each, x 0:15 each

a. chinups - 10, 5, 6 = 21
b. TKE's w/ green band - 15, 15

a. cable flyes - 3010 - 50 x 12, 50 x 12, 50 x 12, 50 x 12, 50 x 12
b. rear chest supported db flye - 15 x 15, 15 x 15, 15 x 15, 15 x 15, 15 x 15

a. plate front raise - 45 x 8, 45 x 8, 45 x 8
b. lateral db raise - 20 x 8, 20 x 8, 15 x 8
c. seated clean + half press - 20 x 8, 20 x 8, 15 x 8

a. db hammer curl - both arms together - 35 x 10, x 9, x 8, x 8
b. OH DB extension - 25 x 25, 25 x 20, 35 x 8, 40 x 8

100 pushups - 7:46

Notes:
-Day 3 Week 1 - Upper Body Repetition day
-Somewhat monotonous day, nothing too special, while I'm not that strong I just enjoy the ME days more than repetition days.
-100 pushups - I want to say I don't completely suck but it's partially true, my arms were burnt from doing those oh extensions and then 2 minutes rest and then pushups didn't help but 7:46 is PATHETIC!!! In the past I'd done almost 90 in 2 minutes!!!
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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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