Thanks, E. Shipping is only $8 to my place.

I get my Xtend from Bulk Nutrition maily. Only $45 . It's only worth it if I get a bunch of stuff - other than that shipping is too much. I could go to GNC and pick up a big jug for about 65-70 with the GOLD CARD.

10/2/08

foam/mobility/front plate squats

front squat - 90, 3 x 5

3 board press - 160, 4 x 5

js rows - 80, 3 x 10

behind head band pulldowns - 2 x 20
db pressups - 20, 2 x 21

dead bug - 2 x 16
ARB - 15, 2 x 10


love front squats. 3 board was interesting...it is a very different feeling. didn't know where i would be at with js rows....that was quite speedy. ARB was damn tough....love it though. pretty good day.

I don't think you should be doing js rows right now. I think you should do either one arm dumbell rows, bench supported rows, or cable rows (with that thing you rigged up)..

Focusing on impeccable from and nice scapular retraction, depression on each rep.

werd, will do.

before i post todays workout....gonna post the overhead squat debut....with a large....11.2 pounds.

http://s219.photobucket.com/albums/c...MOV00149-1.flv

Damn, pity, good job!

Methinks somebody's core work has paid off. Most people can barely handle a broomstick the first time. Actually, most people CAN'T handle a broomstick the first time.

Is your left arm a little bit forward of your right, do you think?

thanks lovebug.

the only real issue i feel is one of my knees would lean in a bit at the bottom...it wasn't always the same one...and it wasn't every time...but...it's still there :)

Yeah, i thought i saw a difference in the knees...and then I didn't see it.

yeah in rep 4 the knee is <right there> :) it just flat out moves when i get to the bottom. the arms may be camera angle...but...i'll take a look in the mirror.

looks fine in the mirror...but that may have been because i was watching for it :)

10/3/08

mobility/foam/band walks/yada/yada/

oh squats - 3 x 5

stepups - 35, 3 x 12

rdls - 75, 3 x 15

pullups - 5, 3 x 5

hip extensions - 12.5, 2 x 13....statics, 2 x 45 sec.

and a couple pushups per arm with one hand on a bowling ball.


time for two days off...my ass is literally worn out.