i had to crawl in through the hatch....it happens at least once a year....pull the handle...put my feet on the door...and push :)

Wow we've been having the mildest winter I remember in a long time. Its been above freezing almost every week. Usually its like -20C around this time of the year... makes me wonder whats around the corner for Dec/Jan...

IW

12/3/08

foam/mob/oh squats

rack pulls - 215, 1 x 5, 1 x 8

reverse lunges off 5" box - 50, 3 x 9

super set one:

-rows - 100, 3 x 9
-wall slides...held for five seconds at the bottom - 3 x 7

superset two:

-loaded front planks - 12.5 pounds, 2 x 50 sec.
-double leg dead bugs - 2 x 1:00


lunges were tough. wall slides were fun. planks were tough as shit. bugs were tough because of planks being tough :) supersetted my postworkout stretching in between my ab sets too...totally done in about 55 minutes.

got some vids of the rack pulls.

http://s219.photobucket.com/albums/c...t=MOV00231.flv

http://s219.photobucket.com/albums/c...t=MOV00232.flv

What are double leg dead bugs?
And as always, love the workout music.

Very satanic indeed, lol.

Thanks for the ass shot :)

I still need to catch up on a few pages.

to fix my downward tilted pelvis/too much arch lower back...lay on the floor with knees at 90...and the traditional dead bug is to stretch one leg out and touch your foot to the floor while keeping your lower back flat on the floor via the transverse abdominus. so when that started getting easier...i moved to having both legs out at the same time...and soon i'm gonna have to move to something else.


good article here:

http://www.t-nation.com/free_online_..._force_couples



not as good as the last one though eh talo? :)

not totally satanic Dub...:) at the gates wasn't too anti christian just good old sweden melodic death metal...bloodbath in the second video however....is :) they released a new album this year....but i haven't bought it yet...it's very very...not loving of jesus :) i have a hard time buying that stuff...even though it sounds sooooooooo good.

I kinda got it but then I looked it up and found this.
http://www.ehow.com/video_2359458_de...-exercise.html

had some other good stuff on there for core and stretching.

edit: I started watching all of them and this guy has some great ideas. What he discusses about keeping the lower back flat and foam roller work is great.

dude...thanks a ton for the link. definitely gonna work some foam roller time in :)