Thread: Allen's Journal
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Old 08-07-2012, 06:48 AM   #1499
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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4AUG2012
BW = 189
TH UB WU + glute bridge w/ reach x 6L/R + yoga pushup + spiderman w/hiplift and reach

bench press - 45 x 8, 95 x 5, 115 x 3, 135 x 5, 145 x 5, 160 x 18

a. chest to bar pullup - 5, 5, 4, 3, 4, 3, 2, 4 = 30 total
b. military press - bar x 10, bar x 10, bar x 10, bar x 10,bar x 10
c. 1-arm shrug - bar x 10, bar x 10, bar x 10

a. band pullapart - mini x 35, mini x 30, mini x 35
b. neck flexion/extension - 30, 20
c. landmine - arms only - bar x 10L/R, bar x 10L/R, bar x10L/R

a. thick bar curl - bar x 15, bar x 15, bar x 10, bar x 10
b. band pressdown w/ light band - 25, 25, 25, 25

jump rope - 5 x 0:30on/0:30off

Notes:
- 5/3/1 week 1 day 1
-Kind of cobbled together at the last minute, I knew I wanted to go back to 5/3/1 but had no plan at all, waaaaay too many accessory items

5AUG2012
Not much, errands and then around afternoon started feeling drained and crappy, ended up going to bed by 9 and slept until 630.

6AUG2012
Probably 15-20 minutes total of recovery stuff
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Pain is your companion, don't go hide from it."
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