[Allen Yeh]

17JAN2013
Still sick but energy not as low as it was the 15th and 16th, lot of congestion still

18JAN2013
BW =187 - morning of carb nite

foot mobility drills
dynamic warmups on b-ball court

kb swing - 28#kb - x 5, x 5
goblet squat - 28# kb x 5, x 5

back squat - speed - bar x 8, 135 x 5, 185 x 2, 185 x 2, 185 x 2 - minute rest between

kb swing - 80# KB - x 5, x 5, x 5
strict pushup - forearm straight, scap moving at top - 10, 10, 10
(superset with 1:30 rest between)

pause thick bar bench - 135 x 2, 135 x 2, 135 x 2, 135 x 2, 135 x 2 - minute rest between

face pull - 50 x 15, 50 x 15, 50 x 15
rope pressdown - 50 x 20, 50 x 20
OH extension - 50 x 20

meadows row - 25 x 10L/R, 25 x 10L/R, 25 x 12L/R

stretchers - 90 x 10, 90 x 10, 90 x 10
standing concentration curl - 20 x 12L/R, 20 x 12L/R, 20 x 10L/R

pace race run - 0.6 miles - 5:16 - 8:46/mile

Notes:
-5/3/1 - mess around day, last week of the cycle
-All over the map today, felt guilty about being sick so I went a bit overboard today, in the future on my 3rd day a week I need to plan a bit better the night prior