Thread: Allen's Journal
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Old 03-22-2013, 07:21 AM   #1577
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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17MAR2013

BW = 190
RHR - 60BPM
12 minute run test - 1.55 miles HR @ 1min after = 152BPM
tempo intervals - 0:12/0:60 x 14

18MAR2013
BW = 189
DC shoulder WU
cable side laterals - 20 x 10 L/R, 20 x 10 L/R, 20 x 10 L/R
seated OH press - FG's - bar x 8, 65 x 3 + 75 x 3 + 85 x 3 + 95 x 3 + 105 x 3 + 115 x 3
1-arm 1/2 upright DB row - 35 x 3 + 40 x 3 + 45 x 3 + 50 x 3 + 55 x 3 L/R
DB side laterals - FG's - 20 x 10, 25 x 8
cg bench - 95 x 3 + 115 x 3 + 135 x 3 + 155 x 3 + 175 x 3
L-extensions - 30 x 10 , 3 x 10

high resistance intervals on treadmill - 0:05 / rest until HR hits 145BPM x 15
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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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