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You're joking right? I would never be able to give up drinking without help....I'd need like a beer patch or something to ease the cravings.

and how many times do you get 2 or 3 rediculous stories from doing something sober? hahahaha I need a beer now


Good job on the tequila 0311....I've had my fair share of memory wipes off that shit.

Keep up the good work!

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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^^ No doubt. After not drinking since I got back from Iraq in '03', I was surprised to see myself slamming them down without looking like an asshole.

ME SQUAT/DEADLIFT:

Back to hitting PR's. Felt great..Finally. Front squats as my ME today, and yup, that means ass to the grass. Worked up to 345 x 1 (+10 from previous). Got it easy too. Next time I really stand to increase a lot more. Drop set with 285 x 5.

Rack deadlifts I put on the lowest possible setting. At first I tried the second to the bottom hole, but I didn't like how high it was. So bottom rung I worked up to 515 x 1 and owned it.

Pullthroughs, hypers, banded abs work, and calves (DC style). Took me over an hour and a half to get through it all because I went at nighttime, and it was fucking packed.

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RE BENCH:

Strong day today. Got a full night's sleep this time. Started off with flat bench 5x5 with 295 and smoked them all. I went back to a slightly wider grip (pinkey's on rings) because it was too much work for my triceps to press. Triceps felt fatigued by set 3. Still felt great with the wider grip. I think my pec got strained last time because I needed a deload! In fact, it's pretty obvious with all the pressing I've done.

Standing OHP's were strict with 200 lbs. I was scheduled for 205, which was -10 from last time when I did speed bench. Barely got all 3x5. I think next week I'll start back with DE Bench (banded), which means I'll increase back up for OHP's. DE Bench also affords me the ability to add in 2x10 either incline or decline DB presses for the extra pec work. Doing the RE 5x5 rules out any extra pressing like that.

Weighted pullups I kept the extra 35 lb DB for 2x5. I'll probably keep that and start increasing reps again and go from there. I held back a little today. Pulldowns 240 for 2x10 super wide and super easy. I only did 2 sets of close grip cable rows with 245 lbs instead of my usual three since I'm getting back in the flow coming off of my 2 weeks deloading.

Biceps = Incline curls: 45's (3x10) ss w/
Triceps = Skullcrushers: 80 (3x12) easy.

Did some high rep shoulder prehab for 2x20 and I was done for the day!

Shit, I still have one more week of RE Bench work left to do before I get to go back to DE days again.. Oh fuckin' well.... My plan is to do three weeks of 5x5 (RE Bench) followed by 3 weeks of Banded speed bench. The last week of DE Bench will have me do 5 sets of 3 (speed bench) between 225 - 275, then building up to a NEW rep max. Then I reset and continue adding a little more weight each "cycle".

In other news, I just spent the last 45 minutes getting my spreadsheet ready with the next month of workouts! Took forever, but it had to be done. I figure every 20 weeks or so I'll save my spreadsheet permanently, and start a new one to continue guaging progress. This way if I there's any trends that need special attention, I'll plan ahead to fix it. An example would be getting stuck during conventional deads about 1/3 of the way up, so I factor in a few extra weeks of rack deadlifts, ect. Very effective way to force progress. Every time I start a new one, the first page has all my PR's per exercise, per day from the last 20 week spreadsheet.

DE SQUAT/DEADLIFT:

Fun day. Banded DE squats were pretty intense. I did 4 x 2 fast keeping 45 seconds between sets w/ 225 banded, then worked up to a new 1 RM. Kept the bands on the whole time. Jumped up to 275 x 1, 335 x 1, 365 x 1 no problem. Really felt the tension on the last set.

SLDL's standing on plates were a killer. 295 for 3 x 8. Afterwards did the normal DB swings ss w/ weighted hypers...And ended the day with 4x15 banded abs pulldowns, which are getting easier. No calves today.

Refinanced my house.. Booyah! I'm in the money now. Aside from all my home upgrades, I'm also in the market for my own HOME GYM! Fucking finally. No longer will I wait for some buck seventy five pound lightweights doing curls or upright rows in my gym's only power rack. Gonna be nice.

So far here's what I'm planning on:

1) Power rack: For this, I want the pullup bar attachment. The dip bar can suck it. Elitefts is rediculously priced, so fuck them. Here's one place I found that seems reasonable: New York Barbell. They have one with a pulldown/row combo, but it doesn't look very sturdy, and it only goes up to 200 lbs.

2) Olympic barbell: I have to spend a little extra to get a bar that won't bend when I load that shit up. I heard quite a few people complain about their "cheap" bars being warped after a good set of squats. At the same store, I found a good 1,000 lb OLY bar.

3) Bench: 0-90 degree bench that'll be sturdy enough to be trusted when I load the bar. Bench

4) Plates: For these, I'm looking around my area for a steal. I see a lot of people looking to get rid of 300 lb sets for $150. That's what I'm counting on! Same goes for DB's. For the DB's, I'll probably be looking to go up in 10 lb increments from 70-110's. Over time I'll build up to 115, 120, ect. But for now, I'll get the bare essentials.

5) Rubber flooring and mirrors. Rubber just to make me more comfortable for standing ohp's and deadlifts, and the mirror so I can see what I look like doing some OLY squats naked.

What does everyone think? That store also has free freight for my order which is nice. I know elitefts has a powerrack (basically the same thing as above) for $1500 +s/h Plus, they don't ship for 6-8 weeks whereas this place will send it out within 2-8 buisness days.

Good luck to you. As far as the lat attachment it seems maybe good for warm-ups. I would save the money and have a welder/friend make you one. You can easly get the pullys,cable,acc online. You could have one w/ 450lb limit.

Before you buy check,penney saver, e-bay, craigslist(seen some good shit here) and your local clasifieds.

I picked up my shit pretty cheap.
Also on the adjustible bench. I have never really seen one that don't wiggle a little, It just seems w/ all the moving parts there is no way around it.

Don't forget the tunes for the gym.

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Not Based on D.C.

Exercise Directory
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I love that place. I'm getting some kettle bells from there. they are the cheapest ones I can find.

Good luck in the design of your new home gym. Man I'm jealous.

__________________
Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

Check out BodySolid products. They are cheap and sturdy. Keep in mind that 50 JoeBobs a day are not going to be abusing it. You should be able to find a pulldown attachment that accomadates free weights so your not limited to a stack.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

^^ Good lookin' out boys!

ME BENCH: Once again, our hero is sick with a pretty bad cold. Fucking sucks ass. Still tried to go anyways because aside from a stuffy nose and feeling run down, I'm fine. Floor presses I hit a new 10 lb PR on. Nailed 375 x 1 with those. Felt really strong. Workup was 225 x 5, 275 x 3, 325 x 2, then the workset. Moved on to flat bench and did a drop set of 315 x 6 easy.

4 Board press for my triceps exercise I held over the 355 lbs from previous since I haven't done these in a while. Got 5 solid reps so I was happy. Next time I'll keep 365 lbs and increase reps.

Seated DB presses for the next however long. Kept them light with 70 lbs for 3 x 10 because I was starting to feel gassed from my cold. Went on to Pendlay rows with 270 lbs and nailed my first 8 reps EASY as shit. That needs to be increased.. But, after my first set, I was completely spent. Just too run down to continue.

Went home, took a few Contact cold and flu pills, and chilled out before leaving for work.

So today wasn't a TOTAL waste. Still hit PR's, and still got all my pressing in. Would've really liked to get my back work in, but I feel pretty happy with what I managed.

Tomorrow is totally up in the air. Got OLY squats and heavy GM's, which'll probably kill me feeling the way I feel. So I'll probably concentrate on slamming my water, eating, and pick back up on Wednesday's RE BENCH day...