Warm Up

Mike Robertson Warm up
10 sets of 8 with 10 exercises

Soft Tissue Work

Rumble Roller
Theracain
Lacrosse ball

All over the body. Emphasis on my back.

Treadmill Sprints

5 30 second sprints at 12.0 speed with 3 minutes at 2.0 in between each sprint.

Low Back Ext machine

5 sets of 10

Hip Machine

3 sets of 10 out

1 set of 50 in

Ab Machine

4 sets of 15

Leg Raises twist and crunch to side

4 sets of 15

I then stretched for about 5 minutes.

My back is still jacked up but better. it is now migrated to my mid back and ribs. I need my chiro back. I have benefits again and need to get on this. I think Im going to find a chiro that does graston as well.

I then went to the pizza place next door and backloaded with a vengenace. I weighed 248 tuesday so the weight is coming off well. I have lost 6 lbs in 16 days while eating carbs and lots of other awesome stuff so that a big plus right now.

I gave a tentative yes to the USAPL yesterday to be apart of the RAW world team in sweden this June for the first IPF raw worlds. I need to be sure I can afford the entire trip first. So as of now Im going to sweden unless the cost is something way out of my reach. I hope to have final numbers soon for expenses.

,
Scott Yard