Skinny-Fat Middle Age Guy's Training Log

Training Logs
1

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OK, I am starting a training log because I got the scare of my life about a month ago. I am a 47 year old man, 6’4", and am currently at 216.8 lbs. I have not been any kind of athlete nor have ever had a lot of strength to speak of. I had my body composition tested last month with an instrument called DEXA (Ill talk about this more in my next post) and it indicated that my total body fat was 33%. In spite of the fact that the level that is considered obese is 25%, what really scared me is this: I had it tested 2 years ago (March 2009, when I was 45), and then it was 31%. So you might think that I got heavier in that time, right? Nope. In those two years when my BF went up 2%, I actually had LOST 10 pounds…yep, all that weight loss was in MUSCLE.

That’s called sarcopenia, folks.

Yikes!

Anyway, Im on 5/3/1 with technique help from Marc Rippitoe’s “Starting Strength” book.

My 1 Rep Max’s are (I know, its pretty laughable):

Bench Press: 181 lbs.
Squat: 99 lbs (yes, that’s 99–not a typo).
Dead Lift: 150 lbs.
The Press: 93 lbs.

I am on my 13th week of 5/3/1: Its hard to tell if I have made any progress because its only now that I’m starting to do the Squat, Dead Lift, and (Military) Press correctly. I know that my Bench Press has not improved, but that does not surprise me.

My goals are to get my Percent Body Fat down to 29% when I get it measured a year from now, and down to 25% (out of the obesity category) when I get it measured 2 years from now.

Additional goals are to be able to do Dip’s Chin ups and Pull ups without an assist machine.

Ill try to keep this log as interesting as possible. In my next post Ill talk about my DEXA scans, and what they could mean to my overall health.

All right…got to have the “before” pics:

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Another pic.

3

I wish the rest of America had your motivation… haha. Keep up the good work man, the results will come.

4

OK, Ive just completed week 14 of 5/3/1, which is a “5” week:

SUNDAY:

Squat:
55 * 5 (I do this one with my lower thigh surface at the patella)
60 * 5
65* 5

I do this mainly for warm-up for my dead lift and to get used to having my butt all the way down in squat position, which is somewhat of a challenge if you are a tall skinny-fat guy like me.

Dead Lift:
Warm up 85 lbs * 5
90 * 5
105 * 5
120 * 9, 1 RM calculated to be 156 (modest improvement)

Pull Up (on assist):
-78 *10 (negative because I am on an assist)
-69.5 *6
-61.5 *2

Upright Row:
50* 10
60* 7
70* 4

MONDAY:

The Press
Warm up 45 lbs * 5 (Just the freakin’ bar)
60 * 5
70 * 5
80 * 5, 1 RM calculated to be 93 (cough)

Standing Arm curls
50* 10
60* 9
70 too lazy to do.

Chin Ups (on assist)
-8610
-787
-69*3

Dumbell Military Press
35*9 My favorite all time exercise, but too lazy to do more (had played 5 games raquetball with co-worker before hand).

THURSDAY:
Squat
Warm up 55 lbs * 5 (I do this one with my upper thigh surface at the patella)
60 * 5
70 * 5
80 * 5, 1 RM calculated to be 96 (I know, lame)

Leg Extension (yep, its a machine-- I do this because I have a left knee injury)
9010
9510
100*10

Prone Leg Curl (another machine)
8510
907
95*5

Push Ups 20

FRIDAY:

The Bench Press
Warm up 95 lbs * 5
115 * 5
135 * 5
155 * 5, 1 RM calculated to be 181 (the same, its OK, I had the flu 2 weeks ago)

Incline Bench
10510
1107
115*5

Fly
9010
9510
100*8

Dips (on assist, that’s why the weight is negative)
-6110
-5210
-44*5

Overall, not bad considering I had the flu 2 weeks ago.

I keep making progress on my dips–I hope to do this without the assist say in 6 months. That would rock.

I know its going to be hard to put muscle on my skinny-fat body, but Ill give it all I got. And yes, I’m eating like a beast (tons of protein).

5

OK, Ive just completed week 15 of 5/3/1, which is a “3” week:

SUNDAY:

Squat:
55 * 5 (warm-up for my dead lift)
60 * 5
65* 5

Dead Lift:
Warm up 85 lbs * 5
100 * 3
110 * 3
125 * 10, 1 RM calculated to be 167 (good improvement)

Pull Up (on assist):
-69 *7 (negative because I am on an assist)
-61 *4
-52 *3

Upright Row: didnt do, too lazy.

Push-ups:20

MONDAY:

The Press
Warm up 45 lbs * 5 (Just the freakin’ bar)
65 * 3
75 * 3
85 * 5, 1 RM calculated to be 98 (modest improvement)

Standing Arm curls
50* 10
60* 7
70 *4

Chin Ups (on assist)
-7810
-696
-61*4

Sit-ups:20

THURSDAY:
Squat
Warm up 55 lbs * 5 (I do this one with my upper thigh surface at the patella)
65 * 3
75 * 3
85 * 4, 1 RM calculated to be 96 (same as before)

Leg Extension, Prone Leg Curl didnt do.

Push Ups 20
Sit ups 20

My great mistake here was to play three games of raquetball before I lifted, which wore me down too much, so I had a crap day with weights. Ill never do that again.

FRIDAY:

The Bench Press
Warm up 95 lbs * 10
125 * 3
145 * 3
160 * 6, 1 RM calculated to be 192 (good improvement)

Incline Bench
11010
1156
120*4

Fly
9510
10010
105*8

Dips (on assist, that’s why the weight is negative)
-5210
-4410
-31*7

Sit-ups: 20

Overall, a good week for a skinny fat guy like me. If I look at just the right angles and just the right kind of lighting, I can see some barely visible muscle gain here and there.

I think what would help my Press and Squat would be a stronger core. Im going to do 20 sit-ups everyday, to be added to as I get better at them. If anyone has any suggestions of some ways I can build core strength please let me know.

6

For building core strength, Ive decided to go with a bunch of ab exercises: roman-chair sit ups (if they have the device at my gym), reverse crunch on a bench, bench crunches, and knee tucks (done sitting across a bench). I got these exercises from my gf’s Oxygen Magazine (!) If anybody has a better idea on accessory exercises I can use to build core strength feel free to let me know.

7

OK, Ive just completed week 16 of 5/3/1, which is a “1” week:

SUNDAY:

Squat:
55 * 5 (warm-up for my dead lift)
60 * 5
65* 5

Dead Lift:
Warm up 85 lbs * 5
105 * 3
120* 3
135 * 6, 1 RM calculated to be 162 (no meaningful change) Felt pretty good to put those 45 lb plates on the dead lift barbell

Pull Up (on assist):
-69 *8 (negative because I am on an assist)
-61 *5
-52 *3 Looks like Ive stalled on the pull up. No surprise here.

Upright Row: didnt do, too lazy.

Push-ups:20
Four different sit up exercises: 10-20 each

MONDAY:

The Press
Warm up 45 lbs * 5 (Just the freakin’ bar)
70 * 5
80 * 3
90 * 5, 1 RM calculated to be 99 (no change)

Standing Arm curls
50* 10
60* 10
70 *4

Chin Ups (on assist)
-6910
-616
-52*4

Sit-ups:20

THURSDAY:
Squat
Warm up 45 lbs * 5, then 55*5
70 * 5
80 * 3
90 * 1, 1 RM calculated to be 93 no meaning full change)I had a rough day with squats–not enough sleep the night before.

Leg Extension, Prone Leg Curl didnt do, too tired from lack of sleep.

Push Ups 20
Too tired to do sit ups.

FRIDAY:

The Bench Press
Warm up 95 lbs * 10
135 * 5
155 * 3
170 * 3, 1 RM calculated to be 187 (no meaningfull change) Ive learned I need a spot for the bench press if I am to make progress beyond what I am at.

Incline Bench
1158
1205
125*3 (Finally stalled, but am happy with the improvement I have made here).

Fly
10010
10510
110*10

Dips (on assist, that’s why the weight is negative)
-4410
-3210
-25*5

Sit-ups: 20

This was not by best week because I was having trouble sleeping, but I learned a few things: First, If I want to have a good day of squats, Ill have to be well rested and fresh. I have a lot of trouble with squats–I think they need a lot of core strength and balance to do that is not required with the other major lifts, and I have more trouble getting those things on day I haven’t slept well the night before.

I’ll need a spot for the last set on bench press, if I’m going to make progress here.

8

Keep up the hard work man! Squats are tough but KEEP DOIN EM!!

I know how you feel on the bench, that hindered my progress for the longest time… until I learned how to tighten my core and roll the bar down my chest onto my abs and then sit up. [I did this in the privacy of my basement though, it would be humiliating in a gym LOL]

9

[quote]Nitrous389 wrote:
Keep up the hard work man! Squats are tough but KEEP DOIN EM!!

I know how you feel on the bench, that hindered my progress for the longest time… until I learned how to tighten my core and roll the bar down my chest onto my abs and then sit up. [I did this in the privacy of my basement though, it would be humiliating in a gym LOL][/quote]

That’s a fantastic tip for getting out of bench press you cannot do, thanks for it. It will save the humiliation of someone pulling the bar off me.

I have a love hate relation with squats, but I know they are about the best exercise you can do, so Ill stick with them. Right now I lower the cross-bars so that when I am at the right depth the barbell on my back touches them–its kind of lame but its what I need until I get used to doing them.

10

OK, Ive just completed week 17 of 5/3/1, which is DELOAD week, so its about 1/2 the normal weight.

SUNDAY:

Squat:
45 7
55 * 7 (warm-up for my dead lift)
60 * 7
65 7

Dead Lift:

85 * 5
95* 5
105 * 5

Pull Up (on assist): half strength of regular

Push-ups:20
Four different sit up exercises: 10-20 each

MONDAY:

The Press
Warm up 45 lbs * 10 (Just the freakin’ bar)
55 * 8
60 * 8
65 * 8

Accessories at half strength

Sit-ups:20

WED:
Squat
Warm up 45 lbs * 10
55 * 10
60 * 9
65 * 7

Accessories at half strength

Push-ups:20
Four different sit up exercises: 10-20 each

THURSDAY:

The Bench Press
Warm up 95 lbs * 10
70 * 5
90 * 5
110 * 5

Accessories at half strength

Push-ups:20
Four different sit up exercises: 10-20 each

One thing I am kind of noticing is how other guys do the lifts. Im beginning to recognize when some use good form and others do not. If Mark Rippetoe was here he would be shaking his head at all of the guys doing 1/2 ot 1/4 squats. Before I got his great book, that is what I used to do and my thighs would be sore for 3-4 days. When you go all the way dowm, you avoid that. Thanks Mark!

Work out in a state university student gym. Blown away be some of the dead lifts they do. I’m this old man deadlifting 135 * 5 LOL!

11

I started cycle 6 last week: My dead lift is making great gains so I moved the weight up 10 lbs, the press and bench press slight gains so I moved those up 5 lbs.

My squat is basically a POS, or close to it. After watching Rippetoe’s video of people doing the squat, I have decided that Im not going far enough. What I have done in the past is lower the cross bars 7 notches below the barbell supports and squat so that the barbell rests on these cross supports, now I am going to lower the cross supports to eight notches below the barbell supports.

Its not the prettiest thing to see, but making sure the barbell lightly clangs against the cross supports is the only way I can be sure Im going down far enough. Therefore, I am LOWERING my weight on the squat 10 lbs to get used to this new depth.

Also, Im going to try stretching out a bit before squats. Squats a real challenge for me.

12

OK, Ive just completed week 18 of 5/3/1, which is a “5” week: Starting a new cycle:

SUNDAY:

Squat: (a warm up for the Dead Lift, and to practice this because its my most difficult compound lift)
45 * 10
55 * 7 (Now down farther than before)
60 * 5
65* 5 (I could do more, but I save that for “Squat” day (Wed or Thursday)

Dead Lift:
Warm up 85 lbs * 5
100 * 5
115 * 5
130 * 9, 1 RM calculated to be 169 (modest improvement)

Pull Up (on assist):
-69.5 *7 (negative because I am on an assist)
-61.5 *5
-52 *2

Upright Row:
50* 10
60* 10
70 didnt do

sit ups 3*20
push ups 20

MONDAY:

The Press
Warm up 45 lbs * 8(Just the freakin’ bar)
55 * 5

65 * 5
75 * 5
85 * 5, 1 RM calculated to be 99 (some improvement)

Standing Arm curls (straight bar ala Rippetoe)
50* 10
60* 10
70* 4

Chin Ups (on assist)
-6910
-616
-52*4

sit ups 3*20
push ups 20

THURSDAY:
Squat
Warm up 45 lbs * 10 (all the way down, lower thigh parallel to ground).
55 * 5

60 * 5
65 * 5
70 * 5, 1 RM calculated to be 82 (lame–but Im going down with my butt closer to the ground, so maybe in the end its better).

Leg Extension (yep, its a machine-- I do this because I have a left knee injury)
9010
9510
100*7

Prone Leg Curl (another machine)
8510
907
95*5

Sit Ups 3 * 20
Push Ups 20

FRIDAY:

The Bench Press
Warm up 95 lbs * 10
120 * 5
140 * 5
160 * 7, 1 RM calculated to be 197 (went up quite a bit–got a spot so I was able to squeeze the 7th in)

Incline Bench
1157
1205
125*3

Dips (on assist, that’s why the weight is negative)
-4410
-3510
-27*5

sit ups 3*20

Ive decided to stop using the fly machine, and instead do flies on a bench with dumbells. I know the most difficult part will be just to support the weight with my arms extended out.

The spot makes a difference on the bench press, I can usually squeeze one more in without help.

Stretching helps me a lot before doing squats.

13

Hey man - I just got a look at your log. Keep it up and keep doing us skinny folks proud. Great motivation and great drive. Props and I’ll be following.

14

[quote]PrimaryClone wrote:
Hey man - I just got a look at your log. Keep it up and keep doing us skinny folks proud. Great motivation and great drive. Props and I’ll be following.[/quote] Thanks. Its hard to build muscle on us skinny guys, but we have to try. If I didn’t try I would have 50% body fat in about 17 years at my apparent rate of increase of 1% a year. Fuck that.

15

OK, Ive just completed week 19 of 5/3/1, which is a “3” week:

SUNDAY:

Squat: (a warm up for the Dead Lift, and to practice this because its my most difficult compound lift)
45 * 10
55 * 7 (Now down farther than before)
60 * 5
65* 5 (I could do more, but I save that for “Squat” day (Wed or Thursday)

Dead Lift:
Warm up 85 lbs * 5
100 * 3
120 * 3
135 * 9, 1 RM calculated to be 175 (good improvement)

Pull Up (on assist):
-69.5 *9 (negative because I am on an assist)
-61.5 *5
-52 *2

Upright Row:
60* 10
70* 7

sit ups 3*20
push ups 20

MONDAY:

The Press
Warm up 45 lbs * 10 (Just the freakin’ bar)
55 * 5

70 * 3
80 * 3
90 * 4, 1 RM calculated to be 102 (I broke 100! Yea! /end sarcasm)

Standing Arm curls (straight bar ala Rippetoe)
60 * 10
70 * 5

Chin Ups (on assist)
-61 * 10
-52 * 5
-44 * 2

sit ups 3 * 20
push ups 20

THURSDAY: did two major lifts and accessories the same day, may have been a mistake.
Squat
Warm up 45 lbs * 10 (all the way down, lower thigh parallel to ground).
55 * 5

60 * 3
70 * 3
75 * 5, 1 RM calculated to be 87 (still lame, but some improvement).

Leg Extension (yep, its a machine-- I do this because I have a left knee injury)
90 * 10
95 * 10
100 * 7

Prone Leg Curl (another machine)
90 * 10
95 * 7
100 * 5

The Bench Press
Warm up 95 lbs * 10
100 * 5
130 * 3
150 * 3
165 * 4, 1 RM calculated to be 192 (fell a bit, should have gone for another one! I had a spot, damn it.)

Incline Bench
1154
1202
crashed and burned here…probably too much to do today.

Dips (on assist, that’s why the weight is negative)
-33 * 10
-27 * 8
-17 * 5

Well, not too bad of a week. Still making great gains on the Dead lift, which is no surprise since I pretty much started with the lightest weight possible.

Next month I should be able to do dips unassisted. Im thinking its going to take at least 2 years before I can do chin ups and pull ups without the assist, but that is my major goal.

This week I learned that doubling up or doing two lifts and the accessories associated with them on one day is a little too much, I was pretty drained by the time I got over to one of the last major lifts (incline press). But better this than to skip a day I figure.

The most important thing is to get in and do the lifts.

One other thing that is interesting: I made a radical change in my diet and now I eat tons of animal protein (and with it more animal fat I’m sure) but avoid sugar like the plague. My cholesterol before this change was 210, with an LDL of about 140. I recently had my cholesterol checked and its down to 175, with an LDL of 119. Ive never had an LDL this low in my life. I think different people respond differently to a certain diet, and I seem to do well cholesterol wise on the Paleolithic diet.

16

OK, Ive just completed week 20 of 5/3/1, which is a “1” week:

SUNDAY:

Squat: (a warm up for the Dead Lift, and to practice this because its my most difficult compound lift)
45 * 10
55 * 7 (Now down farther than before)
60 * 5
65* 5 (I could do more, but I save that for “Squat” day (Wed or Thursday)

Dead Lift:
Warm up 85 lbs * 5
95 * 5

115 * 5
130 * 3
145 * 6, 1 RM calculated to be 174 (about the same)

Pull Up (on assist):
-69.5 * 7 (negative because I am on an assist)
-61.5 * 5
-52 * 2

Upright Row:
50 * 10

sit ups 3*20
push ups 20

MONDAY:

The Press
Warm up 45 lbs * 10 (Just the freakin’ bar)
55 * 5

75 * 5
85 * 3
95 * 3, 1 RM calculated to be 104 (about the same)

Standing Arm curls (straight bar ala Rippetoe)
60 * 10
70 * 5

Chin Ups (on assist)
-52 * 5
-44 * 2
-33 * 1

sit ups 3 * 20
push ups 20

THURSDAY:

Squat
Warm up 45 lbs * 10 (all the way down, lower thigh parallel to ground).
55 * 5

60 * 5
70 * 3
80 * 5, 1 RM calculated to be 93 (some improvement).

Leg Extension (yep, its a machine-- I do this because I have a left knee injury)
95 * 10
100 * 7
105 * 5

Prone Leg Curl (another machine)
95 * 7
100 * 5

sit ups 3 * 20
push ups 20

FRIDAY:

The Bench Press
Warm up 95 lbs * 10
100 * 5
140 * 5
160 * 3
175 * 3, 1 RM calculated to be 192 (no change, but I think this is the most weight I lifted in several years.)

Incline Bench
1156
1202 (still having trouble here for some reason, maybe because Im moving more weight with the regular bench press than ever before).

Dips (on assist, that’s why the weight is negative)
-27 * 10
-17 * 6
-10 * 4

sit ups 3 * 20
push ups 20

Overall, OK. No major improvements, but if I get even a slight improvement over time, Im happy.

That last Bench was interesting. It was the most weight I think I have lifted in at least 2 years. Look forward to doing 185 * 3 next cycle.

Also, my weight is down to 213 lbs. I think it was at 223 right after I got back from the holidays. Losing weight but I appear to be getting stronger. Most of the weight loss I can tell is from my butt.

17

OK, Ive just completed week 21 of 5/3/1, which is a deload week:

SUNDAY:

Squat: (a warm up for the Dead Lift, and to practice this because its my most difficult compound lift)
45 * 10
55 * 7
60 * 5
65* 5 (I could do more, but I save that for “Squat” day (Wed or Thursday)

Dead Lift:
85 *5
95 * 5
105 * 5

Pull Up (on assist):
-110 * 10 (negative because I am on an assist)
-100 * 10
-90 * 8

Upright Row:
50 * 10

sit ups 3*20
push ups 20

MONDAY:

The Press
45 lbs * 10 (Just the freakin’ bar)
55 * 10
60 * 10
65 * 10

Standing Arm curls (straight bar ala Rippetoe)
30 * 10
40 * 10
50 * 10

Chin Ups (on assist)
-100 * 10
-90 * 10
-80 * 8

sit ups 3 * 20
push ups 20

WEDENSDAY:

Squat
45 * 10
55 * 7
60 * 5
65* 5

Didn’t feel like doing anything else…not enough sleep.

THURSDAY:

The Bench Press
95 * 10
115 * 10
135 * 8

Incline Bench
60 * 10
70 * 10
80 * 10

Dips (on assist, that’s why the weight is negative)
-60 * 10
-50 * 10
-40 * 10

sit ups 3 * 20
push ups 20

One nice thing about Deload week is that it’s a good time to work on your form. It was good of me to do dips and bench press without locking my arms using my elbows.

18

And yet another cycle begins in this ever continuing attempt to rid myself of my inordinate amount of filthy but discretely well-hidden blubber: All are up 5 lbs, except dead lift, which Ill raise 10 lbs.

19

OK, Ive just completed week 22 of 5/3/1, which is a 5 week:

SUNDAY:

Squat: (a warm up for the Dead Lift, and to practice this because its my most difficult compound lift)
45 * 10
55 * 7 (Now down farther than before)
60 * 5
65 * 5 (I could do more, but I save that for “Squat” day (Wed or Thursday)

Dead Lift:
65 *5
85 * 5
105 * 5
120 * 5
135 * 5 (1RM = 157. Yikes, a good drop. I went in about 9:00 at night because the gym was only open in the evening due to Easter. I Find I do my best lifting in the early afternoon, and any earlier or later I have trouble doing my best.)

Didn’t do anything else. Just wanted to go home.

MONDAY:

The Press
45 lbs * 10 (Just the freakin’ bar)
55 * 5
70* 5
80 * 5
90 * 3, 1 RM calculated to be 99 (Another drop sigh)

Standing Arm curls (straight bar ala Rippetoe)
50 * 10
60 * 10
70 * 4

Chin Ups (on assist)
-52 * 7
-44 * 4
-33 * 3

These felt really good. Maybe there is hope some fine day in the future for those to be done without an assist.

sit ups 3 * 20
push ups 20

WEDNESDAY: I injured my right wrist playing racquetball when I fell down the wrong way on it, had to put it on ice. So I am delaying my days to do lifts a bit.

FRIDAY:

Squat
45 lbs * 10 (all the way down, lower thigh parallel to ground).
55 * 7
60 * 5
70 * 5
80 * 7, 1 RM calculated to be 99 (some improvement).

Didn’t do anything else, just want to make sure I don’t screw up my wrist any further.

SUNDAY:

The Bench Press
75 lbs * 10
95 * 5
115 * 5
125 * 5
145 * 5
160 * 7 (1 RM calculated to be 197 (slight improvement, Ill take it! Getting close to breaking 200)

Dips (on assist, that’s why the weight is negative)
-27 * 10
-17 * 7
-10 * 2

Well, it could have been a worse week. I may have done better if I had not injured my wrist.

I’m adding seated military dumbbell press because it looks like my standing barbell military maybe maxing out. Some how I’m going to have to find some more exercises to improve core strength, since I can feel my waist bucking when I get to heavy weight on the standing barbell military press.

Looks like next week Ill be able to do a few dips without the assist. That will totally rock.

20

Week 23 of 5/3/1, which is a 3 week, I did this two weeks ago, and am reporting it now because last week I was sick:

SUNDAY:

Squat: (a warm up for the Dead Lift, and to practice this because its my most difficult compound lift)
45 * 10
55 * 7 (Now down farther than before)
60 * 5
65 * 5 (I could do more, but I save that for “Squat” day (Wed or Thursday)

Dead Lift:
65 *5
80 * 5
95 * 5
115 * 3
130 * 3
145 * 6 (1RM = 174. This is back to normally what I do, but I can tell I am losing good form probably my back is bending too much.)

Didn’t do anything else, had to get back into work, unfortunately.

MONDAY:

The Press
45 lbs * 10 (Just the freakin’ bar)
55 * 5
75* 5
85 * 5
95 * 3, 1 RM calculated to be 104

Standing Arm curls (straight bar ala Rippetoe)
50 * 10
60 * 10
70 * 7

Chin Ups (on assist)
-52 * 8
-44 * 4
-33 * 31

Seated Dumbell Military Press:
30 *10
35 * 10
40 * 7

sit ups 3 * 20
push ups 20

WEDENSDAY:

Squat
45 lbs * 10 (all the way down, lower thigh parallel to ground).
55 * 7
65 * 5
70 * 5
80 * 7, 1 RM calculated to be 99 (some improvement).

Didn’t do anything else, had to go back to work.

THURSDAY:

The Bench Press
75 lbs * 10
95 * 5
115 * 5
135 * 3
150 * 3
170 * 5, 1 RM calculated to be 198

Incline Bench Press:
65 * 5
70 * 5
1158
1205
125*2

Dips (on assist, that’s why the weight is negative)
I tried to do dips unassisted, but right now it looks like I still need a foot bar to stabilize myself–when I lowered myself down without stabilizing my feet, I tend to rock and forth like a pendulum! This makes it too difficult to lower myself down all the way.

This will just take more practice to stabilize myself as I lower myself. Its just not easy right now.
But, Instead I did

-10 * 5
-10 * 4
-10 * 3

So that’s pretty close to an unassisted dip.

Last week I was unable to go to the gym because I was sick–mild case of the flu again. So I’m just going to start a new cycle this coming week with out raising my weight.