Thread: Allen's Journal
View Single Post
Old 10-10-2012, 08:50 AM   #1526
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

Not going to write down all the stuff i've missed safe to say i finished 2 full runs of the Full Body template Phase 1, I've just been super busy at work so not much time to update the online log.

Final numbers from 2nd run:
DL - 310 x 6, single for 380
press - 90 x 12, single for 140
bench - 205 x 5, single for 245
squat - 205 x 11, single for 305

Decided to veer from the full body template and head into the 100 rep challenge template due to not being able to compete in December due to Army stuff.

6OCT2012
ECLBWU
DL - bar x 8, 135 x 5, 185 x 3, 205 x 1, 225 x 1, 225 x 5, 260 x 5, 295 x 6

GM - bar x 15, 65 x 15, 85 x 15, 105 x 12
hanging leg raise - 15, 10
hanging knee raise - 10, 10

7OCT2012
foamroll + KB WU
BSS - BW x 50L/R
DB hamstring curl - 15# x 100 (supposed to be 10 to 20# ankle weights but I didn't get to the store)
situps - 100

Notes:
-incredible DOMs from the leg raises made every task a chore

8OCT2012
KBWU ~5:00
KB swing - 24KG - 10,10,10,10,10,10
kb lateral lunge - 12KG x 5L/R
KB lunge - 24kg - 5L/R
Notes: - super quick workout before dinner, had a really long day at the office

9OCT2012
BW = 192
DeFranco UB WU
press - bar x 8, 65 x 5, 75 x 5, 85 x 9

bench - bar x 8, 105 x 10, 105 x 10, 105 x 10, 105 x 10, 105 x 10
t-bar row- 4010 - bar x 8, 25 x 15, 35 x 15, 45 x 15, 55 x 12, 55 x 12, 55 x 11

kb swing - 35# x 25, 26# x 10L/R, 5

10OCT2012
BW = 193
Diesel Crew UB WU #3
Plate raise - 25# - 100
Barbell curl w/ fat gripz - 35# x 100
karkowski rows - 95 # x 100
__________________
"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