Thread: Allen's Journal
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Old 01-18-2013, 05:05 AM   #1549
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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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
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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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