That’s what matters.
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Thanks MarkKO. 
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Monday was Thanksgiving here in Canada so the gym was closed.
Yesterday I went to a movie with my mom.
Today back at the gym, super motivated and… hurt my back. 
A Day
Incline Dumbbells:
10-15-20-25-30(1 rep then fail)
Superset:
Pullovers:
25-30-35-40 (hurt lower back while getting in position. While doing the exercises for a total of 8 reps, felt like my back was over arched. Should it be flat?
Dumbbell Rows:
15-20-25-30-
Probably flat-ish. Squeezing your abs while doing pullovers would probably go a long way to making sure your back doesn’t complain.
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Thanks MarkKO. I’ll give it a try next week provided my back stops hurting (still hurts today).
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Weight: 170.2 lbs
That’s from this morning. Still, I think that’s a bit too fast of a rate of loss. Looking for 2lbs a week.
Tried squeezing my abs more in all exercises. Seemed to help. It was back day but I had no problems.
B Day
Barbell Rows:
95 squatmachine 10-8(Fail, 2 Reps NIF)
Lat pull-down:
20-27.5-35(1 rep NIF)-42.7(Only 6 Reps, all NIF)
Bicep Curls:
7.5-10-15-20(last 2 reps assisted)"
*start @ 10 lbs next time
Side laterals:
7.5-10(Only 9 Reps, 3 NIF)
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EDIT: Internet is back!
C Day
Squats:
65-85-105-125-145
- Start @ 85 lbs next time
Leg press:
90-140-230-
*90 total next time and better weights. 45lbs, then add 25 each side, then add 45, etc
Lunges (In Steps):
With 20 lbs: 15-15-15-10(FAIL)
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Killin’ it…
A Day
Incline Dumbbells:
10-15-20-25(FAIL on 8)
Dips (Counter Weight):
100-90-80-70-80(FAIL on 8. For some reason, I got mixed up and did 80 instead of 60 lbs.)
Shrugs Calf-Raise Machine:
50-70-90-110
Superset: ( Didn’t do full sets because I want to give my back some rest. These are the ones I hurt it on last time)
Pullovers:
25-30-35-
Dumbbell Rows:
15-20-25-
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4/4 Workout Days Complete This Week!! 
Weight: 170.0 lbs
That’s like NO loss! I’ll have to eat less I guess. And stop eating cheeseburgers (had a few this week)
B Day
Barbell Rows:
95 squatmachine 10-6
*65 lbs next time
Lat pull-down:
20-27.5-35-42.5(only 5 reps, All NIF)
Bicep Curls:
10-15-20(10 reps, 4 were assisted)
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C Day
Squats:
95-145-165
Leg press:
90-180-270(6 reps)
Lunges (In Steps):With 20 lbs:
15-15-15-15-15
Calf Raises (25 Reps):
270-290(28)-310-330-350
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B Day
Barbell Rows:
65 squatmachine 10-10-10-10-10
Lat pull-down:
20-27.5-35-42.5(7 reps. Last 3 NIF)
Bicep Curls:
10-15-20(10 reps, last 4 NIF)
Side laterals:
5-7.5-10(7 reps, last 2 NIF)
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A Day
Incline Dumbbells:
10-15-20(10 reps, 3 NIF)- 25(fail on 4)
Dips (Counter Weight):
100-90-80-70-60
Shrugs Calf-Raise Machine:
50-70-90-110-130(7 reps, all NIF)
Superset:
Pullovers:
25-30-35-40-
Dumbbell Rows:
15-20-25-30-
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Weight: 170.9 lbs
Need to eat less.
C Day
Squats:
95-145-195(7NIF)
Leg press:
90-140-230-
Lunges (In Steps):
Area in Use
SUPERSET:
Calf Raises (25 Reps):
270-290-310-330(28 reps, got distracted by hot girl)-350
*Start @ 290 next time
Leg Extensions:
1510-2010-2510-3010-35*10
*start @ 20 lbs next time
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A Day
Incline Dumbbells:
10-15-20-25-30(Fail on 3)
Dips (Counter Weight):
100-90-80-70-60
- Start @ 100 next time,
Shrugs Calf-Raise Machine:
50-70-90-
Superset:
Pullovers:
25-30-35-40-
*Start @ 30 next time
Dumbbell Rows:
15-20-25-30-
*Start at 20 next time
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It’s snowing out and the roads are shit… So I decided to go to the gym.
#BeTheBest
B Day
Barbell Rows:
75 lbs squatmachine 10-10-10(last rep NIF)-9(Last 4 NIF)
Lat pull-down:
20-27.5-35(Last rep not full)-42.5(only 6, all not full)
Bicep Curls:
10-15-20(10, last 1 assisted)-25(5 reps, all assisted)
Side laterals:
5-7.5-10(8, last 3 NIF)
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C Day
Squats:
95-145-195(Fail on 3. Not sure why, I think I just didn’t brace myself properly oin the way down, then it was impossible to come back up because my core and other muscles weren’t engaged.)
Leg press:
90-180-230
*90 total next time and better weights. 45lbs, then add 25 each side, then add 45, etc
Lunges (In Steps):
With 24 lbs: 15-15-15-15-15
*start @ 30 next time
Calf Raises (25 Reps):
290-310-370
*Start @ 290 next time
Leg Extensions:
20-25-
*start @ 20 lbs next time
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Yep, poor bracing is something a squat generally won’t come back from. You’ll go down fine, but once you hit depth you fold right over.
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Yeah, that was it then. What’s the remedy? Or how do you brace properly?
The remedy is bracing properly, as you suspected. I understand that this video has helped a lot of people:
Personally, I fill my abdomen with air by expanding my diaphragm and then squeeze my abs hard. Then, depending on the lift I squeeze a bunch of other stuff.
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