Cant wait! You can do my pics!
Walked 5 minutes to the gym in the blustering wind and snow. Once I got to the gym I actually took a minute to stretch out the hammies and calfs.
Squat rehab:
95 1x3
115 2x1
135 5x1 - tried the cues with heavier weight as suggested by soldog
95 2x2
cues:
elbows down
tight bar
big breath
2 steps
ass out
arch back
sit back!!
spread floor
explode out.
jesus can this get anymore complicated???
glute barbell bridge - to help with explosive ass
135 1x12
185 2x8
stiff leg deadlift 100 3x8 - focusing on using ass and hammies rather than back.
bench 105 3x8 - slow controlled, feet flat, arch, shoulders tight.
barbell row 50 3x12 - focusing on using back
cable crunch
105 1x12
125 2x8
cable tricep pull down
35 1x12
45 2x10
barbell curl 40 3x10
shoulder dislocates x 12, hamstring and calf stretch, foam rolling. I’ve been such a good girl taking the time to stretch and stuff. Back felt a lot better, less tight during the foam rolling compared to last week. Hips on the other hand were feeling the strain.
Spent 2 hours at the gym. knew I was going to be hungry but I just wasn’t hungry at 11:00 before leaving so I brought an RTD (ready to drink protein meal) and started drinking it around 12:00. It was just enough to keep me going without feeling stuffed.
foam rolling is so much more fun while listening to some Hendrix…
aahhhh yeah 
^Hard for me to give you props on your numbers w/all the great music & gorgeous pics.
Props on your bench & row…
Ps. Hendrix & Guinness FTW. <<<-- Like you, both rattle the soul .
I need to start doing glute bridges, thanks for the reminder. The food looks great.
I like having shakes during my workout. I don’t do it a lot, but when I do, it’s awesome.
Congrats on stretching, it can be so boring… there are no PRs in stretches 
I laughed at your list of squat cues. It really is complicated!!! However, someday we both will attain squat perfection and become enlightened squatters. Until then, suffering.
Sucks that your new mattress isn’t working out. I have one of those tempur-pedic foam ones and I love it.
YAY! Good job getting in the stretching. Onerous but necessary.
I’m reading your cues in a honey-dew french accent. Its particularly amusing when I get to “sit back!!”. Lol!
Great work on the bridges and RDLs, you’re bum must be nice and toasty 
Hopefully we’ll get to see some of the photos you take tomorrow…please?
Yes, toasty french buns! Who doesn’t love those?
Hi N!
Hey MIMkins!! saw you had a nice time at the beach house. When I had attitude trouble with hte cat I just dumped her under the fauct in the bathtub. That usually ensured me some peace for a few hours.
last night’s supper was a success. Once my cookie-face was fed, bathed and put to bed it was time for the adults to eat, and eat we did. There were 2 bottles of white, 1 bottle of red and 1 whole bottle of very good port downed by 3 people. I, as designated driver, was on coffee all evening and hence feeling right as rain. Hubby didn’t want dessert, he wanted port so we stucka candle for his birthday wish in his meal. He is currently sleeping it away on the sofa. I might not be able to set up my screen today if he keeps this up. Aw well.
N, awesome stuff in here! Your new gym sounds great! Food looks yummy, as usual. Maybe you should do a Nlmain cookbook with your pix in it…
So, are you going to try and increase your arch now that you have to have your feet on the floor? How does one go about increasing your arch?
Stronger back ftw! I need to work on that too.
Explosive ass? In any other context that would be bad…
Every time you mention your niece as “cookie face” I get a craving for cookies. :\
kimba: I hava feeling that squat enlightenment will be a path rather than a destiny. I’ve been practicing sitting back without any weights all weekend and it just feels so darn awkward.
Masch: My accent is more along the lines of redneck than “honey-dew”. Well, I’m not That bad, but it gives you an idea.
Greenies: yup - the lower bench weight this past week was in order to keep my feet flat and create an arch. I find I can do a small one, now to work on getting it bigger. To increasing my arch: once I’m lying on the bench I try to bring my shoulders lower on the bench without moving my butt. not sure if this makes sense…
as for pics I wasn’t able to get around to that. Maybe some time this week. I suppose you’ll have to peek in my log once a while
I read your writing with a fake french accent, 
it’s weird.
Could you do back bends as a kid?
Lol! “redneck”?!?
Dinner looks soooo yummy. And good girl for being the DD. That’s the one good thing about living in NYC, everyone gets tanked! lol. (i wish that were a joke btw)
I shall be peeking in this long more than once in while…
That is quite the list of cues. I’d have a hard time remembering so many!
I love/hate glute bridges. I love the activation and strenghtening, but I’m usually swearing at the BB by the end of my sets. That’s a good weight you’re putting up there.
I’m excited to see what you do with the black screen - I’ll be checking in often for sure!
That looks delicious!
Good for you being designated driver.
[quote]nlmain wrote:
kimba: I hava feeling that squat enlightenment will be a path rather than a destiny. I’ve been practicing sitting back without any weights all weekend and it just feels so darn awkward.
Masch: My accent is more along the lines of redneck than “honey-dew”. Well, I’m not That bad, but it gives you an idea.
Greenies: yup - the lower bench weight this past week was in order to keep my feet flat and create an arch. I find I can do a small one, now to work on getting it bigger. To increasing my arch: once I’m lying on the bench I try to bring my shoulders lower on the bench without moving my butt. not sure if this makes sense…
as for pics I wasn’t able to get around to that. Maybe some time this week. I suppose you’ll have to peek in my log once a while ;)[/quote]
Do it the other way: get the shoulders set and try to bring the butt closer to them. Press your hands against the bar to push the shoulders into the bench padding if you have to. Doing so also encourages you to push your feet against the floor, which sets them for doing the leg drive when you’re benching.
MIM- back bends no. I was a little fatty with no sport-like inclinations except for biking and swimming once in a while.
Masch: every heard Celine Dion speak? it hurts the ears.
LS - heavy bridges were inspired by Bobbi and Owlie.
Nikki - as there were only two of us, and it was the husband’s b-day, it was only fair that I be the good one this time around…
supper: salmon baked with kale, fresh dill, drizzle of olive oil, salt and pepper in a 350 degree oven for 30 minutes wrapped in tin foil. Served over a wild rice medley…
had supper earlier than usual today so we went for a little coffee at a joint near our place just to stretch our legs, get some air and such. He had his race magazine and I’m currently reading “The God of Small Things” by Arundhati Roy. Coffee and a biscotti in good company with a good book always makes me happy.
I was planning to deadlift tomorrow but forgot my belt at the other gym last week. We shall see how I feel about that tomorrow. Part of me wants to say I’m not dependant on trivial toys, but it looks so darn cooler! lol.
Thanks DCA - I’ll give that bench setup a try tomorrow