i see your xtend :) nice vids man.

Thanks brotha !

My speed was a bit slow so I'm going to drop it next time to 160-5 lbs

Oct 2nd - 30 min bike ride.

Ordered up 4 sets of bands yesterday blue,purple,red and greens. Can't wait to get these going.

Going out tomorrow to build a box squat ( any idea of what a good height would be ? 10" ,12" ? ) and to look for a thick foam pad to put on top.

Just have a seat on a stool beside a mirror. It depends how long you want it to be though. The best would be to make it so you can have one height one way and then flip it on its side to go lower/higher. That way you could have a low/high box in one. I'd say 10-12" would be a pretty low box. 10" for me would be around where I free squat to maybe a little higher.

You could do like a 10" x 14" box. That would probably be slightly above paralell and slightly below paralell.

Lol don't listen to me, depends how tall you are.

IronWorker

I've been meaning to measure the box I squat on at my gym. To me, it's the "perfect" height/size. I'll let you know the dimensions when I go to train tomorrow. It's made of 2X4s...very kick ass.

EDIT: IW has a better idea. It would be cool if you could make your box adjustable.

That's a great idea IW , thanks !

I'm going to draw something up tonight and nail it together this weekend. I don't squat again until next wednesday.

So get back to me with the measurements, Ross - thanks!

Oct 3rd

Speed Squat 8x2 with 185 ( numbers were low here , but speed was fast )
Leg Press 2x40 with 120 - This was done on a machine that I had never used before , didn't like it compared to the one I normally use. Sure did feel it in the hips.

Calf work and some abs

Wasn't the best workout , but it was done


*time to get serious , no more cheating on diet ( today has been great ) My wife just got here lighting in , she is starting up a photo studio so guess who she wants to model. Took a few ab(wanna be abs ,lol!) shots yesterday. So I said once I lose a few I'll be more than willing.

To bad we weren't closer to everyone - She would take some great shots for CHEAP!!

The low box at my gym is 12" tall. The high box is 15" tall. Everybody does box squats on the low box. Oh, and it's 22X22". That would be a good height to start from anyway. You could definitely devise an adjustable box that wouldn't be too much trouble to use or make. Good luck :)

Thanks for the info , Ross

Saturday

Cardio 50 mins on bike ride
Foam Roller - This is wicked !

Sunday

More Cardio on the bike and some I'll try the foam roller again. But my back has never felt this good in a long time - Woke up this afternoon not stiff at all.

This foam rolling stuff hurts bad - worst than a deep tissue massage.