Hey man.

Read that article on Homicide vs. The Wire vs. The Shield. No idea what that author's smokin', 'cause the Shield doesn't sound nearly as good as the Wire. Homocide might be good. I was thinking of "The Corner," a six part series on HBO that came between Homicide and the Wire.. terrible show, man. After watching the Wire, I couldnt' sit thorugh it. I'll give Homicide a try with Emily sometime, maybe tonight.

Did 20, 25, 20, 15, 16 pushups yesterday. THere was one kid on Wednesday pumping 'em out like nothing, I can't do that. Even on the first one, I can't pump it out. I gotta take my time and just keep going, 'cause if I stop by "resting" in a plank position, it only makes it harder. It's kinda difficult to focus on keeping the core tight while doing it.

Deadlifts, did 90 lbs plus the bar (probably 25 lbs for that), 20 times each time for 3 sets. I'm gonna do 140 plus the bar next time, but it makes my back really sore for the next 2 - 3 days. Did 15 lbs on the back extension (feet near the ground, hip flexors supported by the machine.. here's a rough diagram

head

/ finish

/

/ start hips - head (really a bit lower) keep back "pointed" out and lift body up.

/ /

feet feet

It's much better than any kind of back machine that your back rests against and pushes 'cause it's really easy to do heavier weights but use incorrect form.

15 lbs is nothing but I gotta take it slowly, get that back stronger gradually or risk more injury which I can't stand. I know I can do at least 35 lbs, but that's risking it at this point. Deadlifts are better for the body, anyway. Now my hammies are sore, no idea why, I've done deadlifts plenty of times before. I guess Im supposed to use a modified grip where one hand is one way and the other hand points the other way. I just do a

The new exercises that I wanna try are the barbell triceps extension and the military press with the barbell. I can do at least 35 lbs with each arm on the shoulder press free weight machine, but I when I put 50 lbs on the barbell, I instantly knew I wasn't gonna be able to lift it, so I didn't even try, just put the weights away and used 2 35 lb. Dumbbells.

Back in January, I did about 52.5 lbs on the triceps pulley pushdown using an upside down V-shaped bar. Now I can do either 65 lbs. or 62.5. Not much of a gain. I can do approximately 12 dips for 3 sets compared to only a few at a time two months ago.

For my back, I can do 140 lbs. lat pulldown for 3 sets, 12 each set compared to maybe 100 lbs. 2 months ago. I came up pretty quickly to 140. I know for the last set, I do 140 lbs as many times as I can (anywhere from 10-12), go to 120 and do about 5, 100 about 5, then 70 I can pump 'em out to 10 or a bit more. By the end of that, my forearms are usually the main muslces burning, then my biceps.. I don't feel it so much in my back.

I saw the one girl personal trainer, amazing body, huge chest, probably 24 or 25, looks stuck up almost. She was jerking her lower back to do the lat pulldowns.. I tilt my body back to about a 45 or 60 degree angle, then I start pulling the bar toward me. She was explosively leaning back and then pulling it in..Sure, might help with power and explosiveness, but jesus, that could really throw out your back. I'm not doing that. I've seen some muscular guys do 160 or so on the rowing pulley set doing the same thing. I can do at least 100, probably 120, but you won't see me jerk my lower back. That's what causes the pain in the back. People take their backs for granted.

http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html Interesting article. Says you should basically be doing 5-8 reps per set, no more. I usually go to 12 or as close to 12 as I can get. I guess that's my main problem.. it's gotta be, 'cause only my biceps and sometimes my triceps feel really tight when I"m done, but nothing else does. Gotta increase that weight, son - to myself.

I probably gotta stop eating beef. 92% fat free, still a good amount of fat, probably. I was down to 170.6 or 170.8 on Wednesday, 171.6 on Friday, 172.4 today. Then again, we did go to Steak and Shake with Kasey and them last night, probably why I got so tired.. eating fatty foods. That food isn't even good. After eating homecooked meals with good nutrition, I have no idea why people go out to eat. It's more convenient, and a lot more expensive, too.