Thread: Allen's Journal
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Old 01-22-2013, 06:51 AM   #1552
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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20JAN2013
Rest day - made this another carb nite

21JAN2013
Rest day - wanted to do a race pace run and maybe a neural charge workout but I ended up staying at work much later than planned

22JAN2013
BW = 195(????) YMCA scale
NTUBWU

OH press - bar x 10, 65 x 5, 75 x 3, 85 x 3, 100 x 3, 115 x 10
wide grip pullup - 4, 3, 4, 4
chest to bar pullup - 5, 6, 3, 4
bench press - fat grips - bar x 5, 115 x 10, 115 x 10, 115 x 10, 115 x 10, 115 x 10

calf machine shrug - 70 x 20, 90 x 20
machine curl - 50 x 25, 50 x 15, 50 x 14

swiss ball isometric neck hold - front x 0:24, back x 0:32, front x 0:19, back x 0:18
hanging leg raise - 8, 8, 8

race pace run - 7:25 - 0.85 mile = 8:41 pace
strides x 3 on the top of the minute

Notes:
-5/3/1 - oh press day 3's week
-Forgot my notebook at home so all my weights were guessed at
-oh press - 115 x 10 was supposed to be 110
-pullups - totaled 33 over 8 sets
-accessory work - shooting to do 3-5 total sets of 25-100 reps depending on time left in workout
-race pace run - a little bit slower than I would have liked, didnt plan my run well enough in advance wasn't sure what time i was shooting for
-strides - felt good
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-Kelly Starrett
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