Thread: Allen's Journal
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Old 11-30-2012, 07:39 AM   #1531
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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30NOV2012
bw = 190
DeFranco UB WU

bench press - bar x 8, 95 x 5,135 x 3, 155 x 1, 155 x 3, 180 x 3, 200 x 6, 220 x 1, 220 x 1
NG pullup - 13, 4, 5, 6
chin up - 5, 6, 6, 5
NG incline DB w/FG's - 4010 - 50 x 8, 60 x 8, 65 x 6

l-extension - 15 x 20L/R (elbow pain)
concentration curl - w/ FG's - 15 x 20L/R, 15 x 15L/R, 15 x 11L/R

OH rope extension - 50 x 20, 50 x 16
face pull w/ ext. rot. - 20 x 20, 30 x 18, 30 x 11

running drills - ~4:00
foot mobility drills - ~4:30

Notes:
-5/3/1 SST bench day
-bench felt sluggish and heavy
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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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