[quote]coyotegal wrote:
Yeah I am just using DB’s. My back foot being elevated leaves me a little less balanced and I dont want a BB on my back. I can do lunges and step ups with a BB and feel safe, but I am not strong enough in the BSS position yet.
[/quote]
I hear you on balance, some days are better than others. In the article the video has them doing it in the squat rack , safety bars are there, ill let you know when i try it.
TRAINING
WU
DIPS a few to warm up then
6,9,5 20 total vid
NG BENCH ```been a long time NG
45/10
65/10
55/10
65/8
75/6
80/6
85/5 really fought to keep elbows from doing that out and in t=flair thing.
COMBO
DB ROW 35/10, (too hard to double up dbs) 25s 2x15
DB BENCH holding opposite arm stag. 3x25/8 reps
combo
fly have i even ever done these, oh my 3x15
bent lat raise 3x12 15#
COMBO
tight Push ups 2x8 1x7
lat raise 15# 2x12
Was 3 sets of 6 today for dips, but it felt good, but as i approached the 9th rep i was thinking about the 6 more, wish i didnt because i had at least 1 more if not 2.
The other thing I am doing (first for me) is second guessing my numbers to hit, thing is I always hit them.
I need to stay focused AND CONFIDENT in myself!! Also I am definitely a little more defined this week.
[quote]Up wrote:
DB ROW 35/10, (too hard to double up dbs) 25s 2x15
[/quote]
Huh? Were you holding two DBs in one hand?
Great job on the dips. Looking very strong.
[quote]kpsnap wrote:
[quote]Up wrote:
DB ROW 35/10, (too hard to double up dbs) 25s 2x15
[/quote]
Huh? Were you holding two DBs in one hand?
Great job on the dips. Looking very strong.[/quote]
Yup, and I have little hands, wasnt easy.
GYM LEGS
FRONT SQUAT
45/8
65/8
75/8 1 min between
85/2x8 2 min rest between
STIFF LEG DEAD
115 1x12
135 2x12
BSS back leg always up on bench
25s 1x10 e
30s 2x10 e
GHR
3x5
LEG PRESS NARROW
140/10
160/10
180/2x10
slcurl standing
20# 3x8 e
combo alt
single leg ext & lunges
25# alt legs 1x10
together 20# 2x10
lunges 2x15 r/l. 1x2o e r/l
done.
Going to switch it UP / have more quad day/hammie day. Legs were gassed after this!
Not really sure what I can handle FS wise if i didnt have a bunch of other things, may test it out.
^^^LEGS felt that one 
TRAINING
BENCH
warm up seemed like I could not get warmed up >>>hmmm should have been first clue…
I usually dont take lax ball to back day I lift but it seemed so tight and a knot was there, just couldnt get it.
Flat bench 45/2x10
55x10
65/8
78/8
90/9 vid
90/10 rep PR for sure vid, shouldnt have pushed that last rep, too late now.My inexperience shows when I didnt take advantage of even more leg drive.
paused
85/5
90/5 vid think im slowing down better? Think Im pausing long enough? would be nice to have someone que me
CHINS
3,2 hmmm tight traps/knot is back
MP
55/10
63/8
68/6 ~~~~um, done! So tight 
Called it here. Knotted up to the point i knew I had better stop. So bummed too because i was really feeling it today Ive done this before on chins very early on, been a long time.
Looking so awesome. Great pause work.
Hows your neck Cheeka?
[quote]kpsnap wrote:
Looking so awesome. Great pause work.[/quote]
Thanks. Yea, I am getting better at that pause work and enjoy it!
[quote]coyotegal wrote:
Hows your neck Cheeka?[/quote]
Sadly, I really have NO idea. Its the worst when i first get up in the morning.
The pulling pain is neck, upper right pec,r lat, upper back right side. Weird too because yesterday it killed to blow dry my hair, could hardly hold r arm up, and today the only way i
COULD dry my hair was right arm straight up in air. My right side is not happy and either am I :(((((( Thanks for asking.
I did do legs friday. All machines. No FS <<another
Just watched your bench videos from earlier in the week. Tricep work is definitely paying off as your arms are so much steadier now than they were even a couple of months ago when you were benching. Pauses were long enough. Great work, congrats on the PR’s!!
[quote]DBasler wrote:
Just watched your bench videos from earlier in the week. Tricep work is definitely paying off as your arms are so much steadier now than they were even a couple of months ago when you were benching. Pauses were long enough. Great work, congrats on the PR’s!![/quote]
Thanks on bench props, I think you are right the dips/chins are showing up!!
First morning Ive woken up without some “zingers”! The neck is still a bit stiff. I wont be doing any over head stuff which SUCKS. My MPs are doing so well. Not to mention im even missing dips and chins, that love hate relationship
I want to train upper SOOOOOOOO bad. Im getting frustrated. Not sure if Front squatting would just tie me up like a pretzel, really pinning my shoulders back, staying tight, sigh.
I did take it out on my tummy yesterday, did every ab move I could without tensing that upper back.
OK just a little blood flow was nice, calmed me down.
NGbp with towel
45/55/65/70 allx10
combo
seated front raise 15s 3x12
str arm band pull down 3x12
combo
hammer curl 15s 3x12
laying tri 10s 3x12
combo
concentration curl 10s 3x12
press downs band 3x12
ng was supposed to be 3 sets at 70, oh well was fine.
The 10s for concentration curls kicked my butt the last couple reps :0 —>sad but true
This neck thing was probably a blessing in disguise. I think i have been slacking on the “shoulders back and down” Really using that que today, I definitely was using more traps than i should be.
IM ON IT!!
Liking how my arms are looking !!
today
Front squat
45/5
65/5
75/5x5
RDL standing on a couple plates
95/3x12
BSS
weighted vest(10) and 10 lb dbs Had a different feeling than just heavier dbs
3x10 e
GHR feet under futon
4,4,4 try to drop slow and hold. drop a little more hold then drop and push back up.
Was good till I got the foot cramp.
Back isnt knotting back up,neck is almost “normal”, so I should be good to go. I still have a knot i have been working on with a lax ball, maybe have to switch to a golf ball. The knot is next to my right wing and travels around up into trap. Dang it is stubborn
Still kicking much ass I see. Hope the back and neck get straightened out soon both of those are hard to deal with.
[quote]dday wrote:
Still kicking much ass I see. Hope the back and neck get straightened out soon both of those are hard to deal with.[/quote]
Eh, not too much ass
I may need to be like you guys and get it rubbed out, or massaged out I should say with the minds around here. Its trying to tighten up, Ill have to work on it today.
Met a highlander guy at my gym, wasnt wearing his kilt (darn it) he said to be sur im using the Tbar there and row < and proceeded to show me the tech. Pulled in blades like going to bench, and stroke was shorter than i normally would do. I actually havent been doing those at the gym, so Ill need to add them.
Spin bike today.
Trying to stop my “Oh i just trained so i can have X”, cause it seems like X turned into A-Z :0
All you guys on your strict diets are inspiring me.
Make it worth it…
T-bars are awesome, also nothing wrong with getting rubbed out.
[quote]JoeGood wrote:
T-bars are awesome, also nothing wrong with getting rubbed out.[/quote]
I know they are, they are uncomfortable, so I better just toughen UP. I just dont do upper as much at the gym, I hate asking for a spot.
Diets suck yo! What are you current goals?