Thread: Allen's Journal
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Old 09-05-2012, 06:17 AM   #1514
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
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30AUG2012
JP WU

1a. back squat - bar x 8, 65 x 5, 85 x 3, 85 x 10, 105 x 10, 125 x 10
1b. seated hamstring curl - 4010 - 90 x 15, 90 x 15, 90 x 15

2a. bench press - bar x 8, 85 x 5, 105 x 5, 125 x 5
2b. t-bar row - bar x 8, 70 x 5, 90 x 5, 100 x 5

3a. OH Rope extention - 30 x 20, 40 x 15, 40 x 15
3b. cable rope curl - 30 x 15, 40 x 15, 40 x 15

hanging scap retraction - 1 arm x 6, 1 arm x 6, 2 arm x 6, 2 arm x 6, 1 arm x 6

Notes:
-Deload day 1 week 4 5/3/1 phase 1 full body
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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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