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9/15/2012 10:02:34 AM -
Assistance, Mobility, Abs and Recovery Work

Last night I had the best night of sleep yet post Morgan. I went to bed at 10, then woke up at 3 to help feed her and then went to bed again until 6. At 6 the other kid woke up and I had to lie in bed with Laney to get her back to sleep. Then I slept again from 7 to 8:30. I woke up got dressed and was to the YMCA at 8:50. I went on a long walk yesterday from our house down to the local Ice cream stand. We both pushed a stroller and I have never felt more domestic in my life. I wore a tight ELITEFTS premium T though so all was good.

Assistance Work

Chest Supported T-Bar Rows

1 plate for 8
2 plates for 8
3 plates for 8
4 plates and a 10 and a 5 for 8

Hammer Shrugs

1 plate for 8
2 plates for 8
3 plates for 8
4 plates and a 10 and a 5 for 8

Standing strict straight bar curls

135 for 2 sets of 8

Mobility work

8 movements for 1 set of 8 each

Ab Work

Crunch machine

3 sets of 12

Split knealing pauloff holds

4 sets of 10 seconds back to back


Each major muscle for 20 seconds each

Soft tissue work

Lacrosse ball for delts, pecs, back, and scapulas

Rumble roller on entire back

ELITEFTS on ITBS and quads

Stick on hams, inner thighs, forearms, tris, bis, and lower legs


Scott Yard

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