Thread: Allen's Journal
View Single Post
Old 03-01-2013, 04:26 AM   #1572
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

27FEB2013
Rest day

28FEB2013
Roadwork 2.0 day
BW = 187
row @ 5 - 10:00 = 2160m
bike 10:00 =2.47miles
treadmill run - 15:00
treadmill high incline walk - 5:00
KB circuit - 5:00

Notes:
-Trying to keep HR between 130-150 but during the run it shot up to 160-170's, really need to buy a better HR monitor, rather than relying on the cardio machines

1MAR2013
BW = 185
ecwu - 8:30
machine fly - 90 x 15, 90 x 15, 110 x 10
incline hammer benchwith mini bands - 50 x 3 + 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3
decline barbell bench w/FG's - 100 x 3 + 120 x 3 + 140 x 3 + 160 x 3 + 180 x 3
pullover - short swiss bar - 45 x 8, 45 x 8
pause bench - 205 x 2

smith OH press - 50 x 3 + 70 x 3 + 90 x 2
1-arm DB 1/2 upright row - 15 x 3 + 20 x 3 + 25 x 3 + 30 x 3 + 35 x 3 + 40 x 3 L/R

pulldowns - 100 x 8, 100 x 8, 100 x 8
DB side lateral - 20 x 8, 20 x 12
push press - 135 x 3
EZ bar curl - 50 x 3 + 60 x 3 + 70 x 3 + 80 x 3 + 90 x 3
chinup - 7 x 3, 3 x 3, bw x 2

rope pressdown - 40 x 15, 40 x 10
cross body hammer curl - 35 x 10, 40 x 10

Notes:
-Morning of CN - weight went up? wtf!!@#!@#, pretty irritated, the last 2 months I have always either stayed the same weight or gone down but I've never gone back up in weight
-Shockwave week 2 - chest/bis/shoulders day
-rib pain thing stiill nagging me worked around it as best I could much better than it was a week ago, went pretty light on the pulldowns and pullovers, hurt during laterals as well
-incline HS bench - bands was fun, will keep these in for a few weeks
-smith OH press - didn't like these, they just felt weird as heck
__________________
"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
Allen Yeh is offline   Reply With Quote