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7/16/2012 4:48:19 PM -
Cardio, abs, assistance, and recovery work

I wanted to get in one more day before the meet. I hit some light cardio, a bunch of machines, and some abs. I then did a bunch of mobility and stretching. I finished at home with a good 10 minutes of soft tissue work. The meet is 6 days out.

Cardio: A slow walk on the Treadmill of 15 minutes at 3.0 speed.

Machine Work

I did the following machines for 2 sets of 20 with 30 seconds rest in between sets.

Knee Ext
Pull Down
Leg curl
Tricep Ext
Preacher curl


I hit 3 sets of 20 on the leg raise

10 movements for 1 sets of 10 each.


Full body. About 10 stretches for 10 seconds each.

Soft Tissue work:

Elitefts Roller:

Thighs and Lats.

Rumble Roller:

Entire Back, glutes, hams, and quads.

Lacrosse ball:

Delts, pecs and upper back.


I need a couple more contrast showers, a few rolling sessions, and I’m done until the meet.

Scott Yard

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