I am thinking you meant to spell lats and not last? If so, for me it has been bent over rows and benching. For most of my years weight training I did not have access to lat pull down machine and I could not do pullups. I still cant do them the best. ( I believe I have such a strong bench because I have learned how to use my lats. )
Now that I have access to a lat machine I have been using it too tho.
Hope this helps 
Thanks again. What is your PB bench by the way?
160 @ 130 BW I think
Saturdays cals~ 1561 (166P/117C/47F)
I asked my hubby to cook my pancake-y thing while I went in the shower and he used a blob of becel to fry it in, lol. I was so sad to see 140 cals go bye bye. Also the reason for the high fat count.
weight today~ 138.4
[quote]coyotegal wrote:
I am also gonna give fitnesspal a try again to see if I cant get more accurate numbers.
[/quote]
I like this site. Although I have found that it can make me a bit obsessive.
The thing that I dont like about it is that when you choose a food it only gives you one unit of measurement to choose from. The other ap I was using would give you the option of oz, tsp, tbsp, cup, grams, etc.
I dont like trying to convert a tbsp to a tsp if thats all I used.
short story~ I dont like math.
Sundays Cals~1550 cals (161gP/153gC/29gF)
I am rarely hungry during the early part of the day and if I dont force myself to eat cals at that time then I have a boat load to eat at the end of the day, lol.
Last night before bed I had 3 hard boiled egg whites, 1 scoop whey, 2 rice cakes with 2tbsp jam. Now that is a bed time snack
Weight today~ 137.3 (-5.2)
its nice to come out of a weekend with a loss
Training today~
Only had 35 min to get what I could done. Got everything but calves.
warmup~ 2 min elip. BB complex. Front squat 5x95x2, 5x125
Front squat
12x150 (increase the weight next time)
was pretty out of puff for the rest.
SLD’s (decided on these as my traps and neck are just killing me these days to I didnt want to be straining trying to hold on to the heavy weight. Paid alot of attention to keeping a neutral neck)
They forkin sucked anyways
12x145
12x145
10x145
Static BB lunges
15x80x5.
no increase in reps but a 5# increase in weight.
I will increase the weight for these again, doubtful I will be able to work all the reps tho.
Weights today made me feel emotional. My legs were fried after this.
Tonight the kids and I are going to eat at my parents. My mom is making what is called swartzy potatoes. I looked it up to see if I could work some into my food for the day and one freaking serving (that would equal about a cup) is 600+ cals and over 50g Fat. HAH! I will just stick to the ham and green beans.
Big storm last night. 90km wind and power outages all night. Maybe the emotional feelings were just coming from being tired.
cals yesterday~1683 (179gP/125gC/52gF)
weight~138.7
kind of annoying.
A few factors?.mothers salty ham, MAG-10 after being without for a few days, full moon. Scale rage.
Weights
OHP
8x80 <—did worse here but was able to do prescribed on all the other sets.
These are frustrating to me because I dont get why I cant get stronger at these. It makes me question if this is the right tactic for my shoulders. I can do it for leg day and pull day just not push. Or does it matter as long as the fatigue is there? 
Side lat. raises
10x25’s
12x20’s
12x20’s
Incline Bench
5x40’s
8x35’s
7x35’s
And again these were weaker than last week.
Tris~metal v thingy push downs
10x30
10x30
10x30
side lat. raises
15x12’s
15x12’s
Looking strong! I’m really impressed how dialed in you are on nutrition.
Thanks!
Be sure to download the app by LBC Lean Bodies Consulting. I think it is $5. It is basically a food substitution calculator. It will help you out with your prep!
Will you take to the stage for body transformation or lifting?
Alright, if Coyotegal let’s me do this here I have in the last week had three PB’s.
Dead185 lbs.
Squat 155 at 5 reps.
Bench 95.
Also, a new goal is on my horizon and that is a 50 mile endurance run for the upcoming summer, I started weight traing to get into better shape. My longest is marathon and 1/2 marathon, and then trail races which I find to be more of a challenge. I know this site is about weights, but thought I would share.
Jamie, I am glad to see you posting, hitting new PR’s, and setting goals! You should start your very own thread to journal everything That way we can check your log to see your updates instead of them getting mixed up in here with mine.
You are doing great!
[quote]Catnip wrote:
Be sure to download the app by LBC Lean Bodies Consulting. I think it is $5. It is basically a food substitution calculator. It will help you out with your prep! [/quote]
thanks catnip! I will check that out
Wowser is all I can say! I’ve missed a lot, have to go back & read your posts.
