Thread: Allen's Journal
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Old 03-22-2013, 07:38 AM   #1580
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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22MAR2013
BW = 186
ECWU
machine flye - 95 x 15, 110 x 10, 130 x 10
incline HS press w/ mini bands - 70 x 3 + 90 x 3 + 110 x 3 + 130 x 3 + 150 x 3
decline HS press - 90 x 3 + 110 x 3 + 130 x 3 + 150 x 3 + 170 x 3 + 18 x 3 + 200 x 3 + 220 x 3
db lateral full ROM - 10 x 10
DB pullover - 65 x 8, 70 x 8
machine oh press - NG x 50 x 3 + 70 x 3 + 90 x 3 + 110 x 3, wide grip x 70 x 12
cable upright row - 50 x 3 + 60 x 3 + 70 x 3 + 80 x 3 + 90 x 3
bench press - pause 0:02 at bottom - 205 x 1.5 reps
ng bar curl - bar x 3, bar x 3 + 20 x 3 + 40 x 3 + 60 x 3 + 70 x 3
pulldowns - 85 x 10
chinup - assisted x 10 x 3 + 8 x 3 + 6 x 3 + 4 x 3 + 2 x 2, bw x 6
rope pressdowns - 6 x 25, 60 x 15
3-ways - 10 x 5

tempo intervals - 0:10/1:00 x 12

Notes:
-Shockwwave chest/bis/shoulders - going back to 3 day split and keeping all lifting under 45 minutes as per Joel Jamieson's recommendation with his 4-week conditioning program
-incline/decline - HS - felt good today so did a few extra ELECT sets
-tempo intervals - terrible, it was freezing outside! By the end my hands felt like ice!
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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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