Thread: Allen's Journal
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Old 02-18-2013, 05:37 AM   #1565
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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16FEB2013
Speed day:
0.75 miles @ 5:33
rest 4:00
0.25 miles/1:48
rest 1:00
0.5 miles/3:44
rest 4:00
0.5 miles/3:43
rest 3:00
4 strides on the minute

pulldowns - 50 x 12
yoga pushup - 10

incline hammer bench - empty x 3 + 25 x 3 + 35 x 3 + 45 x 3 + 55 x 3
chinup - bw x 3 + 25 x 3 + 50 x 2
1-arm barbell row - bar x 3 + 10 x 3 + 20 x 3 + 30 x 3 + 40 x 3 L/R
decline bench - bar x 3 + 95 x 3 + 145 x 3
ez bar curl - 35 x 3 + 55 x 3 + 65 x 3 + 75 x 3 + 85 x 3

rope pressdown - 50 x 20, 50 x 20
hammer curl - 35 x 10, 35 x 10

band pullapart - monster mini x 20
neck ext/flex - 10# x 20 F/E
band crunch - 2 x average bands x 20, 15 oblique L/R
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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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