I walked into the YMCA today with the zero thunder and low battery ipod. I decided to take it very easy and take today as a deload day. Since I took max singles instead of deloading on my bench and squat days I needed to compensate.


Cardio work:

I did 20 minutes on the treadmill at 3.5 speed.

Assistance work:

I used short rest period and fast sets. I did a bunch of machines and hit my lats, rear delts, and biceps. I did around 20 sets total. I cant even remeber what I really did. I jumped all over the place but kept the weight low

Ab work:

I did split kneeling pauloff holds for 6 total sets. Each set was 10 seconds.

Recovery work:

I did my usual 10 movements for 1 set of 10 reps followed by lots of rolling on my ELITEFTS roller, rumble roller, and lacrosse ball. I then poked myself in the back with the theracain to finish up.

DONE

So boring but so neccessary for my goals

,
Scott Yard