Thread: Allen's Journal
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Old 03-29-2013, 04:38 AM   #1583
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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28MAR2013
BW = 185
Ido shoulder and scap WU
DB bench - 55 x 10, 55 x 10, 55 x 10
incline bench w/ FG's - 95 x 3 + 115 x 3 + 135 x 3 + 175 x 3, partials - 135 x 9
decline HS - 110 x 3, 130 x 3 + 150 x 3 + 170 x 3 + 180 x 3 + 200 x 3
band dislocates - 10, 10, 10, 6
db pullover - 65 x 10, 65 x 10
seated OH barbell press - 75 x 3 + 85 x 3 + 95 x 3 + 115 x 3 + 135 x 3
1-arm 1/2 upright DB row - 40 x 3 + 45 x 3 + 50 x 3 + 55 x 3 + 60 x 1
side laterals - partials - 30 x 11, 40 x 10
cable curls - 60 x 3 + 70 x 3 + 80 x 3 + 90 x 3 + 100 x 3
chinup - 10
chest to bar chin up x 3
rope pressdown - 50 x 15, 50 x 25

Notes:
-Shockwave - chest/shoulder/bis day

29MAR2013
BW = 185
plate WU - 10# x once - 3:15
high resistance intervals - treadmill @ 15% - 9.1 speed - 0:06/130-140 BPM - 22 total

Notes:
-Joel Jamieson 4 week conditioning program week 2 day 3
-HRI - the first 5 intervals I rested 1:00 and the others I rested until my HR hit 136BPM
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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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