First Things First

DJ Complex C Hang snatch Overhead squat Back squat Good mornings Row Deadlift 25.8kg BB 5 x 8 Incline DB Fly Press (5x5) 16.8kg DBs Cleans & Presses (4x6) 43.8kg BB Crunches, Side Crunches, Leg Raises (35 reps each) 1 min rests all sets Cool down ......

Displacedtexan Said: Gaz Said: repeatin “hills are friends” Kind of "tough love" when running them, but I miss the mountains. I figure if I say it enough I'll believe it Matt ...

CB2 Said: ...... Unless youre competing for bench press there's nothin wrong with Mr Smith for safety. There's everything wrong with using a smith. The bar travels on a straight line. Your shoulder joints are not built to do that. That increases stress to the shoulders ......

You can also do Incline DB Presses. If you use an incline bench without a seat you can swing some very heavy DBs up into place. Much easier than using a bench with a seat. Unless youre competing for bench press there's nothin wrong with Mr Smith for safety. ...

As you say the advantage to using the Smith from time to time is that you can pile on the extra weight that you can't use without a spot.......many of the Nautilus type machines max out around 200 lbs. The travel track will be different but unlike doing squats on the Smith ......

And just so happens, We support this doctors office... http://www.drmicheleneil.com/default.aspx Hummm.... ...

I did em growing up with water pails. Never knew they were excercise, just thought they were chores. Same thing with the "haybale c&p", and the "sledgehammer swing", and the "wood chopper" ...

I keep an eye on craigslist Kris. Theres all the time racks popping up on there around here. Folks start out with the best intentions, then realize theres more effort in picking up heavy stuff than they want, and voila, a used rack for cheap. Thats a lot of squats brothe ......

Until the World's Strongest Man show I had never heard the term. Just saw a few guys do it. Not often though. ...

Tuesday 10,17 Friday 13,20 November 2009 11:AM @ Cardinal Fitness 10-8-6-12 Full Body Routine VG Hip Roll - 2 x 20 Frog Crunch - 2 x 20 Leg Press Calf Raise 325 lbs. x 20 415 lbs. x 20 505 lbs. x 15 225 lbs. x 25 Leg Extensions 120 lbs. x 10 140 lbs. x 8 1 ......

a truely great lifter ...

"I think most of the medicine they practice (or are sadly taught), is to unfortuanly keep the patient sick, with worthless expensive meds and overpriced doctor visits. Very sad indeed." When I was a young man I knew a family that felt like that. Had a lovely 17 y ......

I think this was Churchill but not sure... "A man will seldom if ever need a handgun... but if he ever does need one - it will be in the most desperate way imaginable!" ...

Happy Birthdays! ...

I always have my best whouts when I have to make myself go to the gym!! ...

I have family in S. Africa now, Eastern Cape/ Willowvale area. ...

jesseisrael Said: Glad to hear that the hip is holding up.. So far, so good! Thanks. ...

Fullbody workouts! ...

ShawnCali Said: DanMartin Said: Press, squat, pullover. Get Big Drink. Lol Dan, you may be onto something there, care to elaborate on whats in the Get Big Drink though! The Get Big Drink was quite popular during the 60's and early 70's. Some of the ingredients are ......

Hockey game last night. 45 mins racquetball with my wife. sq 270 1x3 bench 165 3x3 (dead stops of 4 secs) row 160 3x3 (held stretch 4 secs) croc rows 45 1x30 arnold press 25 1x25 May get some light swings in tonight as a recovery assistance. ...

ShawnCali Said: DanMartin Said: Press, squat, pullover. Get Big Drink. Lol Dan, you may be onto something there, care to elaborate on whats in the Get Big Drink though! It was a John McCallum concoction with about 3000 calories. ...

My copy just came in the mail today :D I'll certainly be taking a long lunch...and breakfast break at work tomorrow haha! ...

ArtV Said: I know it may be expensive but see another Doc or take him to the emergency room if he has no insurance. Anything from here would be just a guess. Yeah this was probably the wrong place to ask a question like this. It was just a shot in the dark I guess. ...

DanMartin Said: Press, squat, pullover. Get Big Drink. Lol Dan, you may be onto something there, care to elaborate on whats in the Get Big Drink though! ...

When I took a break it was short, but did not do one right after the other (I'd get dizzy!). I felt good-no twinge in the shoulder like I had last week. I think taking the break from push ups yesterday, no lifting on Wed, helped me get through this week. I will take a da ......

CB2 Said: ... & blue shirts ? Good one, Charlie! :~) PS: CJ, 40 POUNDS! I can't imagine where it came from. ...

Glad to hear that the hip is holding up.. ...

Just be politically incorrect, lift those DB's off the floor. ...

RAYME Said: Sweatn Said: Thanks on the tips guys. I know Chuck Sipes lifted in his garage on his homemade rack. 4x4's will certainly do it, 2x4's hold up houses, right? Yeah, but with the wt. you use, better go with 6x6's! Hah! Jukebox......Classic Rock ......

Did you do these back to back? How did you feel after? ...

garyed Said: Dan has a good idea.. no need for a spotter.. you can get pretty heavy if you learn how to rack back into position and up again. You can go as heavy as you want without racking issues if you get a pair of "Powerhooks" for the DBs. Clarence Bass has a nice ......

nice ...

shoulder and ab day-weird combo but wanted the rest my shoulders a bit this week. red resistance band shoulder press front 2x15, then back 2x15 30 full sit ups upright row 3x15x35# (used the smith machine) 30 full sit ups front raises 3x15x12.5#db 30 crunches legs @ t ......

Thanks for the input guys. ...

Dan has a good idea.. no need for a spotter.. you can get pretty heavy if you learn how to rack back into position and up again. ...

Thanks Blevin.....no rest for the weary as they say:-) Yesterday after work I got in.... KB's.....12kg's ATW'S....20 EACH way H2H swings...2 sets of 20 Swings...2 sets of 20 Windmills.....2 set of 8 each side Snatch....4 sets of 8 each side Clean and ......

So your wind is much better @ the lighter bodyweight ? Have to buy some new jeans & blue shirts ? ...

Happy Birthday Y'all ! ...

Good training Ardena:-) On the BF%....I always tell Mark that I bet my percentage of BF is over 25% for sure!!!My only saving grace is height!!! U R NOT ALONE:-) ...

sj24 Said: garyed Said: Its not the same.. try both with a weight that is challenging and see for your self. So, if it's lighter then I will have to deal with it because I don't have a spotter. Do you have any alternatives or would you stick with the smith in my situ ......

garyed Said: Its not the same.. try both with a weight that is challenging and see for your self. So, if it's lighter then I will have to deal with it because I don't have a spotter. Do you have any alternatives or would you stick with the smith in my situation? Than ......

Its not the same.. try both with a weight that is challenging and see for your self. ...

with free shipping. www.performbetter.com ...

I lift alone so I don't have spotter. I want to be safe so I just started using the Smith bench for bench pressing. I heard the bar weighs less and what you press on the smith is not the same as a FW bench because of the limited movement. Any input on this? Thanks for your ......

I first heard the term on this web site. And I never saw anyone doing them until recently. ...

Friday BP= 3x8 BFR= 3x8 Std KB press= 3x8 Bar curl= 2x8 Squat= 2x8 SLDL= 1x8 Std calf= 1x8 Forearm work= ? Leg raise= 1x20 Rope tuck= 1x8 BB orange juice after training ...

So, "Total": For center knurling, I give you: The Capp Texas Power Bar: http://www.flexcart.com/members/elitefts/defa ult.asp?cid=211&m=PD& pid=378 Same bar for less from Louie (scroll down): http://www.westside-barbell.com/?s=power+bars Even for l ......

Has noone ;) mentioned "Fahrenheit 451" yet? I'm re-reading this right now and it is amazing. ...

I'm just not replying to any of that. ...

thanks laree, the only explanation that comes to mind, is that my fascia does not tend to "knot up". this may be due to genetics or lifestyle. however, rolling has made a significant difference in the way that i feel - so it is certainly loosening its grip on the mus ......