Thread: Allen's Journal
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Old 03-06-2013, 11:13 AM   #1574
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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5MAR2013
BW = 188
Foam roll + DC shoulder WU
machine shoulder press - 70 x 3 + 80 x 3 + 90 x 3 + 100 x 3 + 110 x 3 + 120 x 3
1-arm 1/2 upright row - 25 x 3 + 30 x 3 + 35 x 3 + 40 x 3 + 45 x 3 + 50 x 2 L/R
seated side laterals - FG's x 30 x 8, FG's x 30 x 8 drop 25 drop 20 drop 15
push press - 175 x 1, 135 x 3 0:10 negative
smith CG bench press - 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3 + 150 x 2
dips - 10, 10
standing concentration curl - 30 x 10, 35 x 10
wall push dead bug - 20, 30
wood chop - 17.5 x 13, 20 x 10

Notes:
-Shockwave week 3 shoulder/tri day
-decent day overall

6MAR2013
BW = 187
ECWU
trap DL w/ monster mini band - bar x 8, bar x 8, 135 x 3 + 155 x 3 + 175 x 3 + 195 x 3 + 215 x 3
pulldowns - 60 x 10, 70 x 10
1-arm barbell row w/ FG - bar x 3, bar x 3 + 10 x 3 + 20 x 3 + 30 x 3 + 40 x 3 + 50 x 1
NG pullup -10
close grip pulldown 115 x 8, 115 x 8
db shrug - 55 x 3 + 65 x 3 + 75 x 3 + 85 x 3 + 95 x 3
high wide pulley row - 30 x 5, 50 x 3 + 60 x 3 + 70 x 3 + 80 x 3 + 90 x 3 + 100 x 3
bentover rear flye - 5 x 10 supinated, 30 x 8

race pace run - 0.75 miles - 5:48

Notes:
-Shockwave week 3 - back did levels 0,1,2
-Intercostal/rib area on back right side seems to all be better as long as i do thigns in a controlled fashion
-deadlift - pretty weird with the standing on the band
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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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