$360 + $40 for shipping. Everyone else was $420 or more total.

Westside's site isn't very good, and the fact that it takes them a day to get to a phone call is annoying, but my experience in dealing with them before when I bought my reverse hyper was good. They do return calls and emails, and sometimes Louie Simmons will talk to you or email you. He gave me some advice once. I feel comfortable buying stuff from them.

I think the squat bar is more. Those are sweet too.


Last night when I thought it would take a month or more to get a Texas DL bar, I started looking at the Okie bars again. I came across this thread: http://forum.bodybuilding.com/showth...3015401&page=1

cliffs: The only place to get Okie bars provides horse-**** service and communication. In addition, the dude's wife is in prison for 45 years for pedophilia.

Are you doing these exercises in your home gym? I'm curious because I'm in the process of setting up my own. These exercises aren't part of my routine now, but they may be at some point in the future. If I do want to do them, do you have any recs about what equipment I should buy so that I can do these exercises?

I have a cable machine with two 200 lb stacks. You can see it in these pics: http://forumserver.twoplustwo.com/sh...&postcount=394

Mine is Eagle Fitness brand, but I dont see those anymore. I think this is the same as mine under a new brand name: http://www.amazon.com/XMark-Commerci.../dp/B00823OQHU

Its pretty useful for a lot of things.

6/14

bench press
55x10, 105x10x2, 146x5, 196x3, 237x3, 252x3x6

hammer curls
35x10, 40x10, 45x10

floor press
191x6x3

DB rows
114x10x2

DB skull crushers
65x10, 75x10, 85x10

face pulls
125x15x2

Wow, that thing is massive. Thanks for the info.

OMG triceps DOMS!!!

The long heads of my triceps are not happy right now. I haven't felt this kind of DOMS in a long time. I think what this means is that this portion of my triceps has been somewhat neglected from the stuff I've been doing. I guess I need to do this type of work more frequently, at least once I can move my arms again.

Can you show me a video of how you do these? Could be a random youtube vid and not necessarily you.

I cant find a video of anyone doing them like I do. I do them sort of like the link below, but with a single DB. I hold onto the head of the DB with both hands and the handle is between my hands with my thumbs crossed around the handle to prevent it from slipping. The lower head of the DB goes above the top of my head. I keep my upper arms relatively, but not completely motionless. I think the elbows are pointed maybe 30 degrees or so back/up.

http://www.exrx.net/WeightExercises/...ingTriExt.html

I'll try to remember to record them next time I do them. I like the way these feel better than with a curling bar because they feel easier on the elbows & shoulders, and you get a very good stretch in the triceps. I think you can use a lot more weight this way than with a DB in each hand.

edit - the way I hold the dumbell is similar to this, but I'm lying on a flat bench: http://www.physicalfitnet.com/exerci...xtension_.aspx

edit 2, here it is: http://www.beginnertriathlete.com/cm...?articleid=867

OK that makes more sense I thought you had an 85lb DB in each hand. I know you're quite a bit stronger than me, but I thought that was crazy.

On my back I take a DB in each hand and bring them down to the sides of my head (near my ears). Elbows straight up in the air.

This is pretty good:
Lats: Friend or Foe?
June 10, 2013

Some of the stuff he's doing looks sort of related to the triceps extensions that I'm doing.

6/16

back squat
55x5, 105x5, 146x5, 196x5, 237x3, 287x2, 329x2
349x2, 374x2, 404x2, 424x2
My shoulders wont tolerate back squatting this heavy every week. Maybe every other week is good, then more ssb squats or front squats on alternate weeks.

GHR - 15
ssb box squats - 220x3
GHR - 15
ssb box squats - 220 + 4 chains x 2
GHR - 15
ssb box squats - 220 + 8 chains x 2
reverse hypers - 140x15
ssb box squats - 220 + 8 chains x 2
reverse hypers - 140x15
ssb box squats - 220 + 8 chains x 2
reverse hypers - 140x15
ssb box squats - 220 + 8 chains x 4

That was hard.

Something to try - Inverted "X" Rows

I think if you did those you'd end up in the GGO thread.

But he works out at home. Ain't nobody GGOing Cha in his own house (except me probably so ok, yeah, he's gonna end up in the GGO thread, ).

Inverted rows with Blast Straps are legit. These are a minor variation of something I already do occasionally. I've done weirder stuff than this. Check out the chaos pushups (also legit) for example.

Every video I've seen of a guy doing chaos pushups and the shaking they do it reminds me of doing wall sits.

Seems simple enough when you look at it generically.

Cha keeps it real solid on the first couple of pushups, but yeah, but the end of his set it's like a cracked out $2 TJ hooker passed out in the alley.

A chaos pushup could turn GGO if you use a bosu ball (flat side up) for your feet.

6/18

light bench press
55x10, 105x10x2, 146x5, 196x5x5

pulldowns
200x15x3

hammer curls
35x10x2

inverted x rows
12x3

My arms hurt. They felt bad doing basically everything. I tried doing blast strap pushups and they hurt so bad I had to quit. I'm having radial nerve problems, and I'm sure tricep issues are related to this. The middle heads of my triceps feel like big hunks of leather that are like an inch thick. I put the DMS on each arm for 5-10 minutes and that softened them up some, but they have a long ways to go.

Guess it may be a good idea to go easy on the skullcrushers and add them in slowly to your routine. IIRC that is what completely shot your triceps, yeah?

I'm sure those didnt help, but the heavy back squats had something to do with this as well. I dont know which had more to do with it. Getting old definitely has something to do with all this as well.

Planning to DL heavy tonight. Typically that makes my shoulders/upper back feel good. Hopefully it does some good and hopefully my arms dont limit me.

Old + skullcrushers + LBBS = snap city. Gonna remove that from my programming right now.

It has to do with my neck too.

You dont have to worry about the old part for a while.

What is DMS?

http://d-m-s.com/