Soft tissue work.

Rumble Roller
Theracain
Lacrosse Ball
Elitefts Foam Roller

Lots of rolling, grinding, rocking and poking.

Treadmill Sprints

3 minutes at 2.0
30 seconds at 11.5
3 minutes at 2.0
30 seconds at 11.5
3 minutes at 2.0
30 seconds at 11.5
3 minutes at 2.0
30 seconds at 11.5
3 minutes at 2.0
30 seconds at 11.5

Abs

Standing Cable Abs

3 sets of 15

Sit up Machine

3 sets of 15

I finished with my full body mobility work courtesy of Mr Mike Robertson then did some light stretching.

I must say I have been doing this routine from Mike since march and I still feel awesome. My back only hurts the day after a workout now. It used to pump up after a tooth brush session. My posture feels solid. This stuff has made a big impact on my day to day living.

I blew my diet today. Totally ruined it. I had 4 slices of pizza for lunch and a big salad with tons of ranch dressing. I held a staff meeting today and went to get my beef and vegetable mix and buckled under peer pressure when the 5 boxes of pizza arrived. I feel like I cheated on my wife or something. I have a second staff meeting tonight and Im am going to try to stay strong and eat my beef and broccoli. It will be a battle of the mind and Im scared that Im not strong enough!!!! Time will tell....

,
Scott Yard