I just got back to T-Nation and UP is leaving, good luck with all your goals.
Miss you mrs upscaleā¦
Hey ā¦ just a check in. I havent been doing much lurking so I probably missed some good stuff. I did catch Mattys new AVI hehe
Still have a few boxes here and there but mostly everything is put away, or if it didnt fit sold it!
I missed a few weeks of consistent training, so I need to dial it back in. I was able to eat really well so at least the bikini days werent depressing 
weight is 119-120
Ive been concentrating on consistently doing my dips and pull ups (dips with incline, pull ups with flat bench) sets of 3, then I go to my chins and bang out some of those(so much easier). Up to 8 on dips, happy with that. Should see the numbers go up as I fuel up more again and hit it consistently.
Front squats are smooth -LOVE FS
Bench is still a fav and im consistently tight now, which lets me focus better.
Ill be doing box squats and of coarse deads. I have got to get in my accessory work, it truly holds me together.blah blah. Soā¦ not much to report just feeling good.
Not sure Im ready to log again so I thought Id come back to the one PG made for me 
Hope everyone is having a great summer!!
Just cause I look cranky in above pic ā¦heres a smirk
ooā¦
I went to the gym today. Gotta bring back some of the work I was doing and frickin stick with it!! The thing is the single leg work and accessory work is the āhardā work. Well not sure if its just physically hard or the mental aspect takes it up a few notches. I didnt have āallā the volume I used to do, but I need to ease back into that. It felt so so good to have a good pump going in my booty and legs :0
I scaled back on the weight so that I can walk tomorrow, its really easy for me to get carried away.
I think i will rebound pretty quick.I felt kinda funny BSSing with 10s when I was using 30s, but whatev/ I did pick up some speed. I also had to remember to breathe, my seeing stars reminded me of that.
I also just started some pump workouts, light weight but super high reps.
leg press 90/10 120/10 140/10 160 2x10 no single leg
leg curl singles10s 3x10 alt back and forth no restā>always humbling
leg ext single but did together 15 3x10
BSS 10s 1x10 2x12 alt back and forth 1 min rest between sets
back ext 1x15 no weight 2x12 10lbs behind neck
calves 50# 1x15 2x12
done.
They now have a glute ham raise by hammer strength but I didnt try it out, next time.
Hi! Good to see you back at it. 
Ha!! Couldnt stay away from us old Meat Heads could ya?
Yay!
Welcome backā¦now get on G+!
Thanks guys
Add abzzz to todays training. Not sure if Im just ready to hit it harder, got a decent time off , drank Surge, or what but I am like a little energizer bunny!! IVe also been drinking some greens!
Welcome back up! Happy all is well and looking as great as ever.
Looking truly fine. As always.
Ok so 3/21 rep PR for bench was 105/1 just for reference
Todays training didnt look tuff on paper but I was so freakin thrilled to have made it threw it!
warm up
then
45/10/5
65/5
75/5
85/5
90/3
95/2
100/3x1rep
85/7
pull ups
just couldnt get my sets today so i tried for volume, missed on that too.
2s and 1s for 13 total. ---------->now you know why the 3s sets above were a thrill, lol
tbar
48/12
50/12
48/12
dbshoulderpr holding opposite arm up while pressing
20s 1x8 each
15s 1x8 each
then sat back against bench seat, ahhhh 20s 2x8 each
band straight arm press downs 100 reps
db curls 15s 4x8 each
1st set alt arms last 3 sets together
Did some yoga (20 min) which is about all i can handle. There was this older woman (67) at my gym the other day
she was in great shape, she got on me about not doing yogaā¦I felt like it was a sign, to either do more stretch/flexable moves or just do some damn yoga. I doubt ill stick with it, but you never know. Felt good to stretch out my chest.
Then hit core, which felt so good!
Wondering the days Im not able to get my reps if I should do more negatives like vid, or get the band out and use it for assistance, hmmm.
Up- You obviously have done a great job eating well based on the ab shots-congratulations, thatās something that the majority of us, including myself, donāt have the ability or discipline to pull off.
Regarding the pull ups, personally I would break out the band and use it for assistance if needed rather than fighting a negative like you did in the video.
Also, I donāt think you are giving yourself enough credit on the bench workout, 7 sets at over 80% of your max is a ton of volume and looked pretty tough on paper to me. Good work!
[quote]DBasler wrote:
Up- You obviously have done a great job eating well based on the ab shots-congratulations, thatās something that the majority of us, including myself, donāt have the ability or discipline to pull off.
Regarding the pull ups, personally I would break out the band and use it for assistance if needed rather than fighting a negative like you did in the video.
Also, I donāt think you are giving yourself enough credit on the bench workout, 7 sets at over 80% of your max is a ton of volume and looked pretty tough on paper to me. Good work![/quote]
Eh, eating to get lean is easy, its the gaining of muscle not fat that i need to work on
I hear you on the pull ups, I didnt want to go backwards, but i did have a decent bench day, so if i cant get my 3s next time, ill use my purple band, thanks!!
You are right, I beat myself up way too much, thanks again
Training gym day
warm up
LEG PRESS
90/10
120/10
140/10
160/10
180/3x10
single ext
15# 3x10 hold at top, always a huge burn
standing leg curl singles
15# 3x10
BSS back foot up
15s 1x10 ea
20s 2x10 ea these are going to come back fast, felt way more balanced this week which is half the battle.
RDL
3x8 95 just a nice slow stretch
calves 45 3x8 or 10 forget / hold and squeeze
STEP MILL
alt skipping a step and all steps, umm about 5 min ---->no judging hahaha
EDIT back ext 3x8 10/15/15 nice hold and flex, very controlled.
You have two options here. One as Dave suggested using bands or you could do Fat man chins either option will work.
BD GOSH, I forgot about those. So they are easier than the pull ups? Or are you saying do these to get stronger for the pull ups? Ill admit I have a bit of a hard on to get the sets of pull ups, wasnt expecting not to get my 3 at least, but ill keep on it! Thanks for stopping in
[quote]Up wrote:
BD GOSH, I forgot about those. So they are easier than the pull ups? Or are you saying do these to get stronger for the pull ups? Ill admit I have a bit of a hard on to get the sets of pull ups, wasnt expecting not to get my 3 at least, but ill keep on it! Thanks for stopping in :)[/quote]
Getting stronger for pull upsā¦