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9/22/2012 9:44:53 AM -
Assistance and Recovery, and conditioning work

I started the day with some rolling. I hit the rumble roller, ELITEFTS roller, lacrosse ball, and stick. I hit everywhere I could reach for at least 15 seconds. Then me and the blond monster(AKA my 4 year old) went to the YMCA.

The goal today at the YMCA was to fly through this workout and then jump right into some cardio and keep the HR pumping for 45 minutes straight. I rested 30 seconds each set and was moving. This was great but by the time I jumped on the stepper my HR was already at 155 LOL. I tried to get a descent cardio workout in but I was already spent. It didn’t help that I was up from 3-6 last night with a crying baby. Damn me for being a good husband!!!! Damn me!!!! So any way I had a great assistance day but managed to forget to hit my abs and core. I will try to hit them tomorrow but who knows. The ravens aren’t on until 8 so I will have plenty of time to get them in.

Neutral grip chins


Hammer Shrug

2 plates per side for 8
3 plates per side for 8
4 plates per side for 8
4 plates and a 25 per side for 8

2 Arm Hammer mid row

3 sets of 15 with 2 plates per side

EX Bar curl

3 sets of 8 with 115

Bent 1 arm D.B raises

65’s for 3 sets of 8

I did all 6 sets back to back without rest.

So after flying through 22 sets in a half hour I then jumped on the Step machine. This thing is huge. It has 5 steps on a belt and the just roll. I set the setting way up and do 30 second sprints until I just about fall off the thing trying to keep up. I then rested a minute while barely moving on the lowest setting. I did this three times and my HR was up to 195. I had enough and then jumped on the treadmill for 5 minutes at 2.0 speed to
cool down. My plans today exceeded my cardio abilities today. That or I was too hungover?

After that I did my 8 mobility movements for 1 set of 8. I finished with some light stretching and picked the kid up from gymnastics.

Scott Yard

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