Thread: Allen's Journal
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Old 01-15-2013, 06:10 AM   #1547
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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15JAN2013
BW = 190
Defranco simple 6, Ido scap WU

bench press - bar x 8, 65 x 5, 95 x 3, 115 x 1, 145 x 1, 165 x 1, 170 x 5, 195 x 3, 215 x 4
wide grip pullup - 8, 6
chest to bar pullup - 3, 4
NG db incline - 45 x 10, 45 x 10, 45 x 10, 45 x 10, 45 x 10
NG pullup - 5, 5
chinup - 6, 4
DB shrug - 2020 - 55 x 15, 55 x 11, 55 x 10

rope curl - 60 x 16
straight bar cable curl - 60 x 12, 70 x 10
hanging leg raises - 9, 7

Run - Speed work - 670m's/3:00 rest - 3:12, 3:15, 3:23, 3:11

Notes:
-5/3/1 week 6 bench press day
-Still feeling like crap but didn't want to skip any more days
-bench - surprised i got the 4th rep, the sets leading up to the last set felt like crap
-pullups - only about halfway through did I remember today was a CU/NG day, total 42 reps in 8 sets
-Speed work - 670m intervals shooting for a 7:56/mile pace in each interval, felt pretty good depsite my terrible upperbody session
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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