*SlimmerMe's Progress Log- (part two)*

[GirlyGymRat]

[NACH3]

I Sure like seeing the weighs in there

Are you planning on building up to 2-3x a wk with weights(lower upper lower)... With cardio on your other days? Just curious, SM?!

Your days are consistently getting better and better! And remember to enjoy the ride

[SlimmerMe]

Back at ya girly girl. Thanks for popping in!
SM

I Sure like seeing the weighs in there Good. Me too.

Are you planning on building up to 2-3x a wk with weights(lower upper lower)... With cardio on your other days? Just curious, SM?! planning on 2-3x's a week weights, both upper and lower. And I have to do cardio every single day. Cardio keeps me focused, keeps me on plan and works. For me, that is.

Your days are consistently getting better and better! And remember to enjoy the ride (enjoying the results...)

Thanks Nach. Appreciate the questions.

SM

[NACH3]

Back at ya girly girl. Thanks for popping in!
SM



Thanks Nach. Appreciate the questions.

SM

Anything that keeps you focused is surely worth doing.... Let alone something that's hard work!

keep doing you!

[BG]

Welcome back. Keep up the good work.

[SlimmerMe]

Anything that keeps you focused is surely worth doing.... Let alone something that's hard work!

keep doing you!

Thanks Nach. And hope you enjoy the cocoa slab!

[SlimmerMe]

Welcome back. Keep up the good work.

Thanks BG! Thanks for the welcome back! Will do. And appreciate it.

SM

[SlimmerMe]

DAY 12

Fasted Cardio: Speed Walk 25 minutes

Post Cardio Shake
1 scoop whey
raspberries
fish oil

Meal
2 eggs
bacon

Snack
Cocoa snap, homemade
coconut oil
cocoa powder

Cardio # 2: Speed walk 35 minutes

Snack
Cocoa snap, homemade
cocoa powder

Meal
Pork tenderloin
half-baked potato
green beans
Pinot Grigio

[NACH3]

Thanks Nach. And hope you enjoy the cocoa slab!

Thank you, SM!

[SlimmerMe]

Thank you, SM!

You're welcome!

[SlimmerMe]

DAY 13

Fasted Cardio: Speed Walk 25 minutes

Post Cardio Shake
1 scoop whey
raspberries
fish oil

Meal
Kashi Go Lean Cereal
skim milk

Cliff Builder bar

Cardio # 2: Speed walk 25 minutes

Snack- hunger panic
hand full of mixed nuts
cocoa piece, homemade

WORKOUT: free weights
Floor:
chest overhead press 2x16
arms extended overhead 2x16
triceps each arm 2x16
triceps both arms 1x16
push-ups sissy style 50
ab crunches 50
bicycle legs 50
Standing:
military press 2x16
biceps 2x16
side bends each side 2x16
dead lifts 2x16

Meal
Pork tenderloin
half-baked potato
green beans
Pinot Grigio

[OdinsOtherSon]

DAY 13

Fasted Cardio: Speed Walk 25 minutes

Post Cardio Shake
1 scoop whey
raspberries
fish oil

Meal
Kashi Go Lean Cereal
skim milk

Cliff Builder bar

Cardio # 2: Speed walk 25 minutes

Snack- hunger panic
hand full of mixed nuts
cocoa piece, homemade

WORKOUT: free weights
Floor:
chest overhead press 2x16
arms extended overhead 2x16
triceps each arm 2x16
triceps both arms 1x16
push-ups sissy style 50
ab crunches 50
bicycle legs 50
Standing:
military press 2x16
biceps 2x16
side bends each side 2x16
dead lifts 2x16

Meal
Pork tenderloin
half-baked potato
green beans
Pinot Grigio

Wow! I'd have to crawl outta the gym after all that! Awesome job SM!

[NACH3]

DAY 13

Fasted Cardio: Speed Walk 25 minutes

Post Cardio Shake
1 scoop whey
raspberries
fish oil

Meal
Kashi Go Lean Cereal
skim milk

Cliff Builder bar

Cardio # 2: Speed walk 25 minutes

Snack- hunger panic
hand full of mixed nuts
cocoa piece, homemade

WORKOUT: free weights
Floor:
chest overhead press 2x16
arms extended overhead 2x16
triceps each arm 2x16
triceps both arms 1x16
push-ups sissy style 50
ab crunches 50
bicycle legs 50
Standing:
military press 2x16
biceps 2x16
side bends each side 2x16
dead lifts 2x16

Meal
Pork tenderloin
half-baked potato
green beans
Pinot Grigio

Very nice... I want to ask, with your weight routine, are you still easing back into it(tho it looks hard already )? And will you be rotating your BPs instead of always doing the same sequence/sets & reps? Just curious!

So your cutting(bf% while slowly adding LBM) correct? I think you'll be able to optimize your w/o's just by say...
Ex...
Chest - whatever you'd like to work)
Back
Shoulder press then accessory lifts
Then blast arms last - and if your ending with arms your tris/bis will have been worked throughout then just blast em at the end
Note* put legs in first or on a separate day imho...


So you have push/pull/push/pull etc

So don't take this as anything negative at all just putting out some other options to keep your body from adjusting
Keep killin it, Gal!

[RaginCajun]

SlimmerMe, saw your post in the HRT section about supplements (GABA, etc......)

i have been using this for a while and it works great http://www.amazon.com/gp/product/B00...ilpage_o01_s00

[SlimmerMe]

Wow! I'd have to crawl outta the gym after all that! Awesome job SM!

Yep. Forgot what this takes! Thanks OdinsOtherSon

SlimmerMe, saw your post in the HRT section about supplements (GABA, etc......)

i have been using this for a while and it works great http://www.amazon.com/gp/product/B00...ilpage_o01_s00

Looks like good stuff! A great combo. Thanks Cajun!

[SlimmerMe]

Very nice... I want to ask, with your weight routine, are you still easing back into it YES (tho it looks hard already )? not really. Just getting back into it And will you be rotating your BPs instead of always doing the same sequence/sets & reps? Just curious! maybe, maybe not. For now I have a routine which flows from one movement to the other. A natural progression so to speak. More than anything, a habit. ALmost meditative.

So your cutting(bf% while slowly adding LBM) correct? YES I think you'll be able to optimize your w/o's just by say...
Ex...
Chest - whatever you'd like to work)
Back
Shoulder press then accessory lifts
Then blast arms last - and if your ending with arms your tris/bis will have been worked throughout then just blast em at the end arms at the end? interesting. I usually start with them
Note* put legs in first or on a separate day imho... legs might be coming on separate days. But what kind of leg movements are you talking about? other than squats? presses? (the bicycle floor movement I do is more for abs) curious...


So you have push/pull/push/pull etc sounds good to me. May as well get the most bang for the buck.

So don't take this as anything negative not at all- quite the contrary at all just putting out some other options to keep your body from adjusting
Keep killin it, Gal!

I appreciate this a lot Nach. I do. Anything to help I appreciate. So I consider it positive.

Keep asking and I hope I have a decent answer.

Thanks again.

SM

[SlimmerMe]

DAY 14

Fasted Cardio: Speed Walk 25 minutes

Post Cardio Shake
1 scoop whey
raspberries
fish oil

Meal
Kashi Go Lean cereal
skim milk

Cliff Builder Bar

Cardio # 2: Speed walk 30 minutes

Meal:
Grilled chicken
caesar salad, no croutons

Snack
cocoa piece, homemade
coconut oil
cocoa powder

Meal
Plain Greek Yogurt
chocolate nibs- homemade
cocoa powder
coconut oil
Pinot Grigio

NOTE: end of week two is tomorrow.

[NACH3]

I appreciate this a lot Nach. I do. Anything to help I appreciate. So I consider it positive.

Keep asking and I hope I have a decent answer.

Thanks again.

SM

Hey there

I feel you on the flow of the movements our bodies tend to quickly like and adapt to the your rythem and sequence of ex's... It's just what the body does(adapts to stress... Putting your body under Stress is what makes it grow)... So just think about your compound movements(yours being basic but most effective - best kind imho) which are for adding strength... Start with your bigger BPs... Why? They will expend the most energy whether it's pushing or pulling right - so by hitting all these ex's in one day is fine but by switching the order around(keeping it in a push/pull manner) is important in helping you not shortchange your BPs(by giving the pushing a break when pulling) I think this will help your intensity as well as flow in more fluid way(maybe) -- legs... I'd say squats, static smith machine lunges(glutes), if your looking to lean out and add accessory lifts... Cable rev leg raises, hypers(for lumbar development - good complimentor), leg extensions/leg curls, RDLs/stiff legged deads, deadlifts(posterior chain hams/glutes/, etc

And consider this our arms are our smallest BPs - and they are being worked each time you push or pull(synergistically) - they will be tired but it's like a method we use in HIT(pre-exhaust) by pre-exhausting them you won't need as much weight but you'll get the same results with less possiblitliy of injury as well! Just something to think about

[SlimmerMe]

Hey there

I feel you on the flow of the movements our bodies tend to quickly like and adapt to the your rythem and sequence of ex's... It's just what the body does(adapts to stress... Putting your body under Stress is what makes it grow)... So just think about your compound movements(yours being basic but most effective - best kind imho) which are for adding strength... Start with your bigger BPs... Why? They will expend the most energy whether it's pushing or pulling right Got cha - so by hitting all these ex's in one day is fine but by switching the order around okay (keeping it in a push/pull manner) is important in helping you not shortchange your BPs(by giving the pushing a break when pulling) I think this will help your intensity as well great as flow in more fluid way(maybe) -- legs... I'd say squats, static smith machine lunges(glutes), if your looking to lean out and add accessory lifts... Cable rev leg raises, hypers(for lumbar development - good complimentor), leg extensions/leg curls, RDLs/stiff legged deads, deadlifts(posterior chain hams/glutes/, etc
WHEW! got cha

And consider this our arms are our smallest BPs - and they are being worked each time you push or pull(synergistically) - they will be tired but it's like a method we use in HIT(pre-exhaust) by pre-exhausting them you won't need as much weight but you'll get the same results sounds good to me with less possiblitliy of injury as well! Just something to think about

Makes perfect sense to me and I'll reread this to absorb. And thanks for adding more leg movements to consider. I appreciate this Nach. A lot.

SM

[SlimmerMe]

WEEK TWO UPDATE

Lost 1.2 pounds

Total of 9.2 in 14 days*

*BUT. Only counting a total of 4.2 for this challenge since starting with pre-Christmas weight.

OFFICIAL TOTAL COUNT: 4.2 pounds off

Notes:
Total of 14 cardios this week
3x's upper, lower free-weight workouts

Ridin' the horse....

Thanks for your encouragement, thanks for following....

SlimmerMe

[RaginCajun]

Looks like you will be lassoing that horse soon!

Way to get it!

[OdinsOtherSon]

Killin it!

[SlimmerMe]

Looks like you will be lassoing that horse soon!

Way to get it!

I am the horse.

Killin it!

Thanks Odins~

[SlimmerMe]

DAY 15

Fasted Cardio: Speed Walk 25 minutes

Post Cardio Shake
1 scoop whey
raspberries
fish oil

Meal
Kashi Go Lean Cereal
skim milk

Cliff Builder Bar
Cliff Builder Bar

Snack: hunger panic
mixed nuts
(need to plan better)

Cardio # 2: Speed walk 30 minutes

Meal
Spinach salad
Pinot Grigio

Possible snack:
Cocoa piece, homemade
cocoa powder, coconut oil

Notes: need to plan better.

[Bio-Active]

Your doing great and that weight loss between 1-2 lbs ew is perfect. Keep up the great work

[DCI]

What Bio said. Reading with interest here keep it up

[MrFreshmaker]

No before and after pics?!

[RaginCajun]

No before and after pics?!

She posted pics, you must have missed them

[MrFreshmaker]

She posted pics, you must have missed them

Ah,i guess I missed them

[NACH3]

AWESOMESAUCE!

Your in the zone! Keep it up & keep on pushing! Avg'g the perfect loss of lbs per wk as Bio stated too

[SlimmerMe]

Your doing great and that weight loss between 1-2 lbs ew is perfect. Keep up the great work

Thanks a bunch Bio. Will do. Appreciate it!

What Bio said. Reading with interest here keep it up

Thanks DCI. Thanks for your interest!

No before and after pics?!

Oh no. I suppose you did miss them. Oh well. Thanks for popping in Mr. Fresh!

She posted pics, you must have missed them

Yep. Got that right, Cajun. In and out in a flash!

Ah,i guess I missed them

yea...things happen fast around here...

AWESOMESAUCE!

Your in the zone! Keep it up & keep on pushing! Avg'g the perfect loss of lbs per wk as Bio stated too

Thanks Nach! Just did a workout and hope i did it in the right order....

-------

THANKS GUYS!!

SM

[SlimmerMe]

DAY 16

Cocoa piece, homemade
coconut oil
cocoa powder
coffee....

(almost fasted) HIGH INTENSITY CARDIO: Bike for 35 minutes.

Meal
Eggs
Bacon

Dog walk...20 minutes

Meal
Grilled shrimp
bit of salad
ice-tea sugar free

WORKOUT- UPPER free weights 2x 16 reps
Floor:
Overhead press
Overhead fly
Standing:
Pull ups
Military press
Back to the floor:
Triceps
Standing:
Biceps
Hammer curls

Meal
Chicken kabob
onion, pineapple, banana
rice
Pinot Grigio

Possible snack:
cocoa piece
and/or
Plain greek yogurt

NOTES: Switched it up. Instead of an out the door fasted cardio, opted for a very high-intensity bike cardio.

[SlimmerMe]

DAY 17

Meal
Kashi Go Lean cereal
skim milk

Cliff Builder Bar

HIGH INTENSITY CARDIO: bike 35 minutes

Fast dog walk- 20 minutes

Meal
scrambled eggs
sausage

Meal
Cocoa muffin, homemade
egg
coconut oil
topped with plain greek yogurt
Pinot Grigio

Possible snack
frozen cocoa snap, homemade
cocoa powder
coconut oil

[SlimmerMe]

DAY 18

Meal
Kashi Go Lean cereal
skim milk

Cliff Builder Bar

CARDIO: Speed walk 30 minutes

Meal
Grilled chicken
caesar salad
ice-tea sugar free

WORKOUT- UPPER free weights 2x 16 reps
Floor:
Overhead press
Overhead fly
Standing:
Pull ups
Military press
Back to the floor:
Triceps
Standing:
Biceps
Hammer curls

Meal
Greek yogurt
cocoa nibs, homemade
coconut oil, cocoa powder
Pinot Grigio

[NACH3]

DAY 18
Meal
Kashi Go Lean cereal
skim milkCliff Builder BarCARDIO: Speed walk 30 minutesMeal
Grilled chicken
caesar salad
ice-tea sugar free
WORKOUT- UPPER free weights 2x 16 reps
Floor:
Overhead press
Overhead fly
Standing:
Pull ups
Military press
Back to the floor:
Triceps
Standing:
Biceps
Hammer curls

Meal
Greek yogurt
cocoa nibs, homemade
coconut oil, cocoa powder
Pinot Grigio

Hey there 'Missy'

In bold - are these your chest presses or overhead shoukder press(just asking due to seeing Miltary Press after)?

If your starting w/chest... Say alternate between incline press/& Flys(or reverse the order)/then try flat or decline press then flat flys so your body doesn't adapt so fast(although im not sure if that was part of your plan already... Then go into a pulling movement giving your tris/chest/delts time to recover b4 hitting them again(throw some rows in there for back) .... I certainly don't want to be pushy by any means and if this is working stick with... Im just thinking you can better optimize your strength training ask anything youd like if your confused on anything - great Job!

Nach

[SlimmerMe]

Hey there 'Missy'

In bold - are these your chest presses or overhead shoukder press(just asking due to seeing Miltary Press after)? "Overhead Press" : these are on the floor with barbells, arms pressing, extending up in the air, down to chest, up, down. Not sure what called.

"Overhead Fly" is on the floor with my arms extended to the sides, coming together high up, over my chest almost hugging around a beach ball, then back out to the sides again almost touching the floor then up again, over and over. So I call these flys. I'm on the floor, not standing. Hope this makes sense.

And I do these before the standing Military Press.

If your starting w/chest... Say alternate between incline press/& Flys(or reverse the order)/then try flat or decline press then flat flys so your body doesn't adapt so fast(although im not sure if that was part of your plan already... Then go into a pulling movement giving your tris/chest/delts time to recover b4 hitting them again(throw some rows in there for back) .... I certainly don't want to be pushy by any means and if this is working stick with... Im just thinking you can better optimize your strength training ask anything youd like if your confused on anything - great Job!

Nach

You are not being pushy at all. Please know this. I appreciate your help a lot and want to get the most out of this and your expertise makes sense. I'm going to reread the last part over and over to grasp it. Main thing is: I need to make sure I'm doing enough with barbells only. No machines at this point so if you have any other tips to get the most bang for my buck re: barbells whether standing or on the floor, I'd love to know.

As a matter of fact, I'd love a specific routine in the correct order if and when you have time to write it out and if you want to concentrate on upper for now, that would be great and most appreciated.

Thank you for sharing NACH.

SM

[SlimmerMe]

DAY 19

Frozen chocolate snap, homemade:
cocoa powder
coconut oil
coffee

Meal
Chocolate Muffin, homemade
egg
coconut oil
flax, almond flour
topped with pecan chips
diluted, watered down heavy cream

HIGH INTENSITY CARDIO: Bike for 35 minutes

Cliff Builder Bar

Walk dog, 30 minutes

Meal
Veal picatta
sauteed spinach
bit of Pinot Grigio

Possible snack
Plain greek yogurt
cocoa nibs, homemade

[NACH3]

You are not being pushy at all. Please know this. I appreciate your help a lot and want to get the most out of this and your expertise makes sense. I'm going to reread the last part over and over to grasp it. Main thing is: I need to make sure I'm doing enough with barbells only. No machines at this point so if you have any other tips to get the most bang for my buck re: barbells whether standing or on the floor, I'd love to know.

As a matter of fact, I'd love a specific routine in the correct order if and when you have time to write it out and if you want to concentrate on upper for now, that would be great and most appreciated.

Thank you for sharing NACH.

SM

NP... Now we're all different but I'm sure we can always help shake things up so your body doesn't adapt to the same routine! So your goal is to lose BF but slowly add muscle(LBM)? But not to bulk as I see your rep range is above 15, right? I see your doing a whole body routine... Where's your leg ex's or do you get plenty biking(do you really ride horses)? I know that's w/o lol

So in bold your doing chest presses(BB bench press), then a fly... Great! Best compound movements to utilize! In your case how your doing your compound movements first is good!
Example Upper
Chest
-BB Bench press(utilize both incline and flat bench) so you could switch back and forth and even flip flop your flys first then press(you won't be as strong on your pressing but your doing the same damage with a lighter weight) with less risk of injury!
- fly - if you start on a flat bench for pressing go to incline for flys and vice versa to keep your body guessing(same concept w/all BPs - try to keep flip flopping each session - don't be scared to change it up
Back - so ^push into a pulling movement
-Pull-ups
-BB bent over rows(great movement - a staple) imho
Delts
-BB Military press - standing or seated in fine - you can rotate if possibile Also(can alternate w/DBs, too)
-side Lateral raises(this will hit your caps - medial delts) - again both can be preformed standing/or seated - don't use momentum
-Rev flies w/a cable or DBs/or facing an incline bench using DBs(elbows out at 90*) b/c if preformed in a neutral grip position your hitting your lats again - no need since you hit those w/back
ARMS
Biceps
-Any kind of curls -- Hammers/Alternating DB w/twist at top of contraction 'goose necking'/cable curls w/straight bar or EZ bar attachment
Triceps
- cable pushdowns/lying DB ext(palms facing) or across body/if you want thicker tris CG(close grip) bench press and it'll surely help you shift more weight on BB chest press in time(if that's a goal)/rev grip pushdowns(palms up)/DB kickbacks(w/a twist palm up)/push-ups are great too

So I hope this makes sense! Plus, you can use more ex's to hit the muscle at different angles by flip flopping them each session - keep your body guessing

Let me know how it works out, and if you like this approach... Obviously your not going to do all these in one session so implement them and go by how your body feels(anything that causes pain... Stop ASAP and switch to a different exercise!
Ask me or anyone following here any questions you may have - we are all different and what some people respond to others may not... I hope I gave you enough ex's to choose from and that you like and that they work!

Just note this is one of many splits that can work - if you want to change the sequence around play with it, also... Chest/bis/delts/back/tris(if splitting your arms up) I've always liked to work my arms(bis/tris together) but some do some do not - sky's the limit! Best!

Nach

[SlimmerMe]

NP... Now we're all different but I'm sure we can always help shake things up so your body doesn't adapt to the same routine! So your goal is to lose BF but slowly add muscle(LBM)? YES But not to bulk correct as I see your rep range is above 15, right? I see your doing a whole body routine... Where's your leg ex's or do you get plenty biking perhaps but would like to add more lower (do you really ride horses) nope. used to? I know that's w/o lol

So in bold your doing chest presses(BB bench press), then a fly... Great! Best compound movements to utilize! good In your case how your doing your compound movements first is good!
Example Upper
Chest
-BB Bench press(utilize both incline and flat bench) so you could switch back and forth and even flip flop your flys first then press(you won't be as strong on your pressing but your doing the same damage with a lighter weight) with less risk of injury!
- fly - if you start on a flat bench for pressing go to incline for flys and vice versa to keep your body guessing(same concept w/all BPs - try to keep flip flopping each session - don't be scared to change it up OKAY
Back - so ^push into a pulling movement
-Pull-ups
-BB bent over rows(great movement - a staple) imho and I love these
Delts
-BB Military press - standing or seated in fine - you can rotate if possibile interesting and never thought of this Also(can alternate w/DBs, too)
-side Lateral raises(this will hit your caps - medial delts) - again both can be preformed standing/or seated - don't use momentum okie dokie
-Rev flies w/a cable or DBs/or facing an incline bench using DBs(elbows out at 90*) b/c if preformed in a neutral grip position your hitting your lats again - no need since you hit those w/back
ARMS
Biceps
-Any kind of curls -- Hammers/Alternating DB w/twist at top of contraction 'goose necking'/cable curls w/straight bar or EZ bar attachment interesting to twist
Triceps
- cable pushdowns/lying DB ext(palms facing) or across body/if you want thicker tris CG(close grip) bench press and it'll surely help you shift more weight on BB chest press in time(if that's a goal)/rev grip pushdowns(palms up)/DB kickbacks(w/a twist palm up)/push-ups are great too (I keep forgetting to add my push-ups to my "done" list) but why wouldn't push-ups be in the first line up? Seems to me a compound movement? but obviously not since down the list. Hope I'm making sense

So I hope this makes sense! Plus, you can use more ex's to hit the muscle at different angles by flip flopping them each session - keep your body guessing WILL DO

Let me know how it works out, and if you like this approach... Obviously your not going to do all these in one session so implement them and go by how your body feels(anything that causes pain... Stop ASAP and switch to a different exercise! no kidding!!
Ask me or anyone following here any questions you may have - we are all different and what some people respond to others may not... I hope I gave you enough ex's to choose from and that you like and that they work! me too!

Just note this is one of many splits that can work - if you want to change the sequence around play with it, also... Chest/bis/delts/back/tris(if splitting your arms up) I've always liked to work my arms(bis/tris together) but some do some do not - sky's the limit! Best!

Nach

Thank you so much Nach. This is exactly what I needed, wanted and I appreciate you taking this time to write this out, educate and share.

I plan to do these a bit later today and now that I have a template, I don't have to wonder if what I'm doing is right or not. This is a relief to say the least.

Hope your day goes well.

Thanks again. You're a teacher. A natural.

SM

[NACH3]

Thank you so much Nach. This is exactly what I needed, wanted and I appreciate you taking this time to write this out, educate and share.

I plan to do these a bit later today and now that I have a template, I don't have to wonder if what I'm doing is right or not. This is a relief to say the least.

Hope your day goes well.

Thanks again. You're a teacher. A natural.

SM

You can absolutely use them with chest(I was thinking later since your doing so much) but no I agree burn that chest out with them! Good catch!
Go crush it girl!

Thank you, & I appreciate the kind words!(I've learned so much here on this forum and training in the dungeon with Marcus, Kel, AG, BG and the crew) I'm glad I could be of any help! And share the details with me... how you liked it how it flowed and how you feel after and the following day. Enjoy!

PS... You can achieve strength and great conditioning with....
KB(kettle bell) training is great for a high intensity full body w/o... Strength and conditioningdifferent there's styles but the main purpose is core/posterior chain work and you can add snatches cleans and clean & jerks... Plus many different ex's one can do with a KB(literally skies the limit)... It does need to be practiced(if doing the soft swing into snatches jerks cleans - all pressing motions so you get upper & lower) but can be utilized in various ways walking lunges, goblet squats, side lunge into a courtesy squat, sumo squats, elevated squats(so you can get deeper - bigger ROM), KB swings(one arm double KBs - check out Ice Chamber.com) - just wanted to share.... Marcus knows KBs very well!

Nach