Thread: Allen's Journal
View Single Post
Old 09-05-2012, 06:24 AM   #1515
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

1SEP2012
bw =191
JPWU

1a. back squat- 45 x 3, 85 x 5, 105 x 5, 125 x 5
1b. overhead press + oh shrug - 45 x 5, 50 x 5, 60 x 5
1c. deadlift - 45 x 8, 135 x 5, 165 x 5, 195 x 5

2a. pec-deck flye - 3010 - 90 x 12, 90 x 12, 90 x 12
2b. straight arm pulldown - 3010 - 27.5 x 20, 32.5 x 12, 32.5 x 12

3a. barbell curl w/ FG - 3010 - bar x 12, bar x 12, bar x 12
3b. plate kickbacks - 10 x 15, 10 x 15, 10 x 15

4a. swiss ball leg curl - 12, 12
4b. chest supported supinated rear flye - 10 x 12, 10 x 12
4c. cable pallof press - 3010x50x8, 9010 x 50 x 3

Notes:
-Day 2 week 4 5/3/1 phase 1 full body
__________________
"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