Thread: Allen's Journal
View Single Post
Old 07-24-2012, 05:39 AM   #1492
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

24JUL2012 Early AM session:
DeFranco Upper Body Warmup
Ido shoulder stability warmup

Bench Press - 45 x 8, 95 x 5, 145 x 3, 175 x 6, 190 x 4, 200 x 6

dumbbell bench press - 60 x 18, 55 x 13

a. meadows rows - 50 x 8L/R, 70 x 8L/R, 70 x 10L/R
b. TRX face pull + external rotation - 12, 12, 12

a. 1 arm DB shrug (non-working hand behind back) - 1211 - 70 x 8, 70 x 8, 70 x 8
b. Side-Lying Lateral Raise on Incline Bench (w/ Fat Gripz) - 10 x 12, 10 x 8, 5 x 15

Bear complex - PC + FS + PP + BS + PP - 85 x 5 times through
Ikei complex - bar x 3 reps each

Notes:
-DeFranco cycle - Day 1 week 2
-bench - all the work sets felt pretty good today, maybe adding the Ido warmup helped, will try again next week
-DB bench - started too heavy again
-meadows rows - 70 was good maybe a little bit more for next week
-1-arm shrugs - Maybe need to go down in weight, I feel it much more in my right side than my left side
-side lying lateral raise - still felt weird
__________________
"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
Allen Yeh is offline   Reply With Quote