This is a great idea. I can see how those would feel good.
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I really like the plain old tricep extension, but done in lighter weight and sets of infinity. Like totally burnt out to the last drop why am I doing this to myself toasted.
Why? Cuz big gunz are cool. 
.
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Yeah that’s a good one! Do you prefer cable or dumbbell?
. Silly me. Forgot to elaborate.
Cable. Most preferably with a good handle like the chrome ones that turn like a throttle. A fixed handle like the stock seated row attatchment made my elbows cranky after a while.
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Silliness happens to be one of my favorite things. 
Good stuff! I probably need to be hitting the triceps in that overhead position more.
The youtube algo has been showing me a ton of tricep moves and now I’m going to be dreaming about it all night.
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Even though you are still too young, we call those senior moments. LOL
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Back and Shoulders
Lat Pulldowns
Seated Cable Row
Lateral Raise
Overhead Press
Looks simple but my friend’s strength is shooting up, so I don’t want to add a bunch of volume when progress is happening. Also, this is luteal phase for me so this was actually just right.
Squirrel Saga (Part 4)
Spotted just a while ago.
Ugh. I still haven’t re-re-re-re-re-patched the column hole since Saturday and I can’t bring myself to do it. Because if it gets eaten into again, I’m going to lose my mind. I may actually need therapy for this squirrel madness.
Turns out, you can’t kill them in the state of Colorado. It’s illegal. Even if we wanted to rebel, our neighborhood is so tightly packed that we’d most likely get caught. But yes, I did tell Chris that at this point, he’s got my support to shoot them as discretely as possible if he wants to. (If you’re reading this, husband, just don’t tell me about it if you do choose that route.)
Poisoning them could cause them to die inside the column leading to a really bad smell, or worse, putting our dogs – or any dogs in the neighborhood – in danger of somehow getting ahold of the poison.
Letting the situation be just leads to the destruction of our house and poop and pee all over our porch. So I’m hoping that the one I saw today is just passing by.
We also have a sonar alarm thing running at all times now. You can hear it go off every 30 seconds when walking past our house, but it’s apparently not that powerful.
So… I don’t know. 
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BB guns are pretty quiet and if you dont use the air powered ones, they wont break the skin.
What I’m saying is, you’re playing high speed dodgeball but you’ve got cannons. Eventually they learn.
Or mothballs. Drop them down in the empty spot in the post. Good way to keep critters away and your pooches would have to be pretty defectivs to eat them (they’re meant to divert ALL wildlife from the applied area… not tasty). They work great for mice and rats, idk why they wouldnt work for squirrels.
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Very interesting! Given the days/hours of work, not to mention the money we keep pouring into this problem, I’m no longer opposed to the idea. I just don’t want to get fined or arrested.
This morning I came across a really graphic youtube video that showed a guy shooting them from the perspective of his airgun scope. He’s using the EDgun Leshiy 2, which looks pretty fun. It’s definitely more humane than poison, but seeing eyeballs flying out of exploding skulls is disturbing… at first.
Here it is for anyone who wants to lose their appetite. Watch at your own risk:
Maybe desensitization via youtube will allow me to start taking a more aggressive approach. But for now we’re still trying to figure out the legal approach.
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Squirrel Saga (Part 5)
Chris is buying mothballs right now and I have an order of steel wool arriving this afternoon. Apparently filling entry points with steel wool will keep them out.
Here’s a picture from this morning of the metal flashing I used to patch the hole on Saturday. Metal flashing is just an appetizer for these little assholes.
I’m about 60-70 percent sure that it was eaten into even after the family of 5 was deported to the nearest park, and my sonar alarm was set up. How do I know? Because I found another little strip of gnawed metal on the porch floor this morning.
So I pulled up the nails, tore off the flashing, cleaned the whole area, and filled the holes with caulking. That’s the first hour of squirrel-related work I’ll do today.
I’d love nothing more than to spend my weekends doing something else. Maybe it’s time to make some fuzzy little heads explode. See video in comment above for reference.
For triceps, I prefer doing weighted dips, JM and Tate presses, cable pushdowns and chin-ups^.
^ I don’t much enjoy chin-ups, but think they are very effective for triceps as well as back.
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Ok, I know that this is antithetical to the current approach, but hear me out. 
Lean into it. Use a hole saw to make an entrance, decorate it real fancy like, and give them some squirrel treats. Put in a little squirrel cam, the whole 9 yards.
Youtube channell, instasquirrel, all that.
Like when Frank Loyd Wright designed Falling Water. He didn’t fight the water, he let it flow!
Or you can e-slap me for being nuts. (
) that was punny.
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That actually sounds like a fairytale situation, and if it were feasible and affordable with no obvious consequences, I’d be down. But for starters, there would have to be some type of sterilization plan, like a squirrel birth control pill because they’re hyper-breeders!
And then someone would have to train them to use the bathroom in the appropriate places so that we could use our porch without poop and pee all over the floor and railings.
Plus they’d need regular mani-pedis that would dull their nails so that they wouldn’t tear into our house paint. So we’d need to hire some squirrel nail techs.
Then to prevent them from eating into our electrical wiring and house materials, we’d need to train a few squirrels to be chefs and make food that’s so good they’d refuse to eat house materials.
Fun idea.
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Lower Body
-
Warm-up, glute activation drills, kettlebell goblet squats
-
Barbell Back Squat
My training buddy has insane depth on these. We worked on form and finding the right working weight. This irritated the heck out of my shoulder. It didn’t feel bad then but it does not feel good now.
I may need to switch back to the leg press just for that reason alone. Anyone know what a person does for legs when barbell squats become problematic for pre-existing shoulder injuries?
- Modified Sumo Stance Deadlift
We spent a lot of time with light weight just practicing the basics: foot, leg, hip position. Then we practiced the cues: slack out of the bar, squeeze the oranges in the armpits, pull the hips through, etc.
Pretty sure this is the lift I’ve been missing out on for all these years.
- Leg Extension Drop Set
Lots of burning controlled reps here.
Other Stuff
When the weather is nice we try to take the dogs on one special walk (outside the neighborhood) a week.
Roxy is slowing down a lot these days. We are not sure how much time she’s got, so we’re trying to give her a lot of beautiful moments.
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Maybe Smith machine front or back squats, hack squat machine, leg press, machine pelvic thrusts or bodyweight pistol squats (as able)? Dance like a Russian? (playing Rah Rah Rasputin recommended). Jumping and running stuff, or short sprints (I do these on a treadmill)…
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What is the injury?
I used the ssb for a lot of time
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All good ideas. Our gym is kind of limited in machines (no hack squat unfortunately), so I think you may be right with the Smith machine or leg press, which have both been really great go-to’s for me.
This made me chuckle and sing that song last night right before falling asleep on the couch after I saw your comment. Ha! I may have had an edible.
Way to go!
Chris was thinking SSB too. Unfortunately our gym doesn’t have cool bar options outside of a hex/trap bar. But then again, there’s another option: trap bar squats.
I’m actually not sure what injury it is. It’s the whole scapula/shoulder girdle area. It actually started feeling better last week with some loaded carry work. So that tells me that there may be a lack of stability somewhere.
The good news is, I dug into the surrounding muscles yesterday afternoon with a MOBO tool thing, and my shoulder feels good today.
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I wasn’t sure if trap bar squats were good for shoulder injury even though you don’t move them much once positioned. This is the best choice if it can be done without pain.
Sprints are really healthy, and don’t burn muscle. They help my hamstrings, but don’t do much for my totals. At my age you have to stretch the hammies a lot before running. I have no use for jogging or distance running though.
If you had enough edibles, you also:
- Started singing along
- Actually did the dance
So, good work!
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Greetings from Denver.
Any recommends for a place to stay in/near Manitou Springs & Garden of the Gods area?
Something simple and comfortable, for a 4 day hike/walk/relax weekend??
I appreciate any info or places to look-
ERIC D.
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