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7/2/2011 9:21:33 AM -
Back from vacation and 7 weeks out from Nationals



25 minutes

2 minutes at 3.0 flat
4 minutes at 3.0 at 15% incline
5 minutes flat at 3.5
4 minutes at 3.0 at 15% incline
5 minutes flat at 3.5
5 minute cool down

Paul Off press circuit 10 reps each without rest

Standing left
Standing Right
Split kneeling left inside knee
Split kneeling right inside knee
Standing right
Standing left
Split kneeling left outside knee
Split kneeling right outside knee

Foam Roll and stretching for lower body

Mike Robertson Hip Circuit

Mike Robertson Dynamic warm up for lower body


A week in the West virginia mountains is a relaxing thing. We went horseback riding, Hiking to million year old water falls, Rock climbing, and even did nothing in between. I spent about 40 hours in the indoor pool. Drinking usually kicked in about 12:00 and ended at 10:00. A good 8 hours of booze with a good 8 hours of sleep each night. The beer time to sleep time is crucial to minimizing hang overs. I couldnt complain. I have off until this tuesday so it will be 12 days off from work in total. God bless PTO.

So nationals is 7 weeks out. My body weight hit 252 the day before vacation. Im sure Im about 260 or so now LOL. Im afraid to step on the scale to find out. After I shit a good 12 times after the week of drinking and wings and funnel cakes in sure Ill be back down to 252. Im going to begin a liberal paleo diet to ease down into the 242 realm. 10 Lbs is very doable with 7 weeks. The cardio has been 4 days per week with more emphasis on prowler and sled work and 1 day of steady state treadmill work. I wont carb cycle again as it made me a miserable bastard, but I will limit bread, grains, wheat, and barleys. Ill focus on vegatbles for my carbs intake and continue to use supplements to keep my protein high and keep the lean meets up as well. This is essentially what I have been doing since the march meet but with more discipline

Scott Yard

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