Thread: Allen's Journal
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Old 02-22-2013, 04:41 AM   #1569
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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20FEB2013
Rest Day

21FEB2013
Race Pace run - 0.85 miles in 6:31 = 7:39 pace
slower run - 0.58 miles = 5:22
Overall: 1:43 miles in 11:53
10# MB drills in backyard ~7:00

22FEB2013
BW = 183 morning of CN
ECWU - 12:00

machine chest flye - 90 x 15, 90 x 10, 110 x 10
db side laterals -5 x 9, 10 x 10

hammer incline press - 50 x 3 + 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3
decline barbell bench w/FG's - 95 x 3 + 115 x 3 + 135 x 3 + 155 x 3 + 175 x 3
pullover - short swiss bar - bar x 8, 45 x 8

seated OH press - 55 x 3 + 65 x 3 + 75 x 3 + 85 x 3 + 95 x 3
pulldowns - 100 x 10, 115 x 8, 130 x 8
1-arm DB 1/2 upright row - 10 x 3 + 15 x 3 + 20 x 3 + 25 x 3 + 30 x 3 L/R

DB side lateral - 15 x 8L/R, 25 x L/R
EZ bar curl - 45 x 3 + 55 x 3 + 65 x 3 + 75 x 3 + 85 x 3

chinup - bw x 3, 20 x 3, 40 x 2

hammer curl w/ FG's - 35 x 10
supinated triceps kickbacks - 20 x 10L/R, 25 x 10L/R
cross body hammer curl w/ FG's - 35 x 10

Notes
-Chest/Bi's/Shoulders day - Shockwave week 1
-Tweaked my right lat somehow when I was sleeping pretty painful during lateral raises and chest flyes
-ELECT Sets - All of the main lifts felt good up until the chinup set 2nd rep in the last set felt slow
-Mentally I felt fresh today! Not even really looking forward to my carb nite tonight but I'll do it.
__________________
"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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