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1/13/2012 11:11:24 AM -
Bench Day and My Kiefer consult results

Warm up

Theracain, Rumble Roller, and Lacrosse Ball soft tissue followed by MR mobility set

I then did some indian club swings for the shoulders


135 for 10
185 for 3
225 for 3
275 for 3
315 for 3
365 for 1
405 for 1
435 for 2
440 for 2

Paused Reps

315 for 2 sets of 10

Touch and Go with feet up on bench

225 for 20

Pull Ups

5 sets of 8


I decided to take the plunge and get some help with my diet. I have proved to my self that my way of making weight with 2 hour weight-ins is not working for me. I make weight but then cant lift any weight LOL. I need to be 231 the week of the meet and stay there without cutting those last 4 lbs or so. I have done this the last 2 meets and it kills me. Since I have some lofty goals for the Arnold I need a solid plan with some educated intevention. I consulted with Kiefer on his Backloading methods. I read the backloading book but needed a road map for my needs. To loose 20 lbs in 8 weeks and get stronger is a pretty impossible goal but none the less a goal. I talked with Kiefer and I have a start. I have been backloading for about 13 days now and already feel tighter and actually bigger and stronger. None the less while loosing 4 lbs. That was with binging on food. Now that I have a tighter vision on what I should be doing Im sure the fat will burn at much rapid rate. None the less Im excited to have a plan.

Scott Yard

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