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1/1/2012 6:55:40 PM -
Lots of assistance work

Foam Rolling

I hit a ton of spots with both the rumbler and ELITEFTS roller. I then worked the theracain and found aspot in my back that was crippling to massage. So I did it a good 10 times for 5 seconds each until it felt better. DAMN this thing!

Then I went to the YMCA and did....

45% back Raise

3 sets of 15

Focused on stretch and glutes

hammer Leg Curl

3 sets of 15

Seated Overhead press

6 sets up to stack for 10

D.B Seated side raise

30's for 10

55's for 10

machine Side raise

2 sets to failure

Reverse peck deck

3 sets of 10

Close grip neutral machine press

3 sets of 15

My triceps were blasted

Rope Pushdowns

3 sets of failure with stack

Weight sit ups

3 sets of 15 with 55lb d.b

Crunch Machine

3 sets of 15

Mike Robertson Mobility work

1 sets of 10 with 10 movements


This was a gut buster after last nights vladimir conquest but I had a great workout.

Scott Yard

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