Gary stevenson's SS/BBall/Golf log - Page 43

I was at the table when the first two hands happened, wasn't involved in them tho.

Mon 1/16
Usual rolling and stretches

Ohp- 45x10 85x5 105x3 115x3 125x5x3

10 rounds x5 90s rest-
Incline db bench 60sx5x7 2x4 1x3
Cable row 160x5x10

5 rounds x10 45s rest-
Ez lte +30x10x5
Ez curl +30x10x5

5 rounds x10 45s rest-
Tricep pushdown 90x10x5
Db curl 22.5sx10x5

Quote

01-18-2017 , 06:58 PM

#1052

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Wed 1/18
Usual rolling and stretches + row 500m 1:44

Deadlift- 135x5 225x5 275x3 315x2 345x1 365x1 255 x 8 6
Squat- paused 45x5 135x5 185x5x5
Leg press- 360x5 450x8x4 (60s)
Lying leg curl- 95x10x4 1x8 (45s)
Leg extension- 140x10x5 (45s)
Standing calf raise- 150x10x5 (45s)

Worked up to heavy singles for DLs to see where I'm at, gonna start 5/3/1 next week.

Quote

01-20-2017 , 08:40 PM

#1053

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Fri 1/20
Usual rolling and stretches

Bench- 45x10 115x5 145x4 160x3 170x5x3

10 rounds x5 90s rest-
Ohp 100x5x10
Chin-ups 7x5 3x4

5 rounds x10 45s rest-
Ez lte +35x10x3 1x9 1x8
Ez curl +35x10x3 1x8 1x7

5 rounds x10 45s rest-
Tricep pushdown 100x10x3 1x9 1x8
Db curl 25sx10x3 1x9 1x8

Pretty sure I suck at chin-ups now because I'm fat.

Quote

01-20-2017 , 09:42 PM

#1054

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,040

Quote:

Originally Posted by Gary Stevenson

Pretty sure I suck at chin-ups now because I'm fat.

Truth.

Quote

01-22-2017 , 05:21 PM

#1055

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sun 1/22
Usual rolling and stretches + row 2:00

Squat- 45x10 135x5x2 185x5 210x5 235x11
Rdl- 95x5 155x3 195x5x5 (90s)
Leg press- 360x5 450x8x5 (60s)
Leg extension- 145x10x5 (45s)
Lying leg curl- 95x10x3 2x8 (45s)
Standing calf raise- 165x10x5 (45s)

5/3/1 310 1RM week 1 for squats. I was about to quit after 4 reps because it felt really heavy, but decided **** it and pushed through.

Quote

01-24-2017 , 07:18 PM

#1056

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Tue 1/24
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 130x5x3

10 rounds x5 90s rest-
Incline db bench 60sx5x10
Cable row 170x5x10

5 rounds x10 45s rest-
Ez lte +35x10x4 1x9
Ez curl +35x10x4 1x8

5 rounds x10 45s rest-
Tricep pushdown 100x10x5
Db curl 25sx10x3 1x9 1x8

Been doing abs and hiit cardio on the bike on some off days.

Quote

01-25-2017 , 11:56 PM

#1057

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Wed 1/25
Usual rolling and stretches + row 500m 1:44

Deadlift- 135x5 185x5 225x5 260x5 295x10
Squat- paused 45x10 135x5 185x8x3 (90s)
Leg press- 360x5 450x8 500x5x4 (60s)
Lying leg curl- 95x10x5 (45s)
Leg extension- 150x10x4 1x8 (45s)
Standing calf raise- 165x10x5 (45s)

5/3/1 week one for DLs, 385 1RM.

Quote

01-27-2017 , 10:46 PM

#1058

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Fri 1/27
Usual rolling and stretches

Bench- 45x5x2 115x5 145x4 165x3 175x5x3

10 rounds x5 90s rest-
Ohp 105x5x10
Chin-ups 10x5

One arm machine row- 90x10x3

5 rounds x10 45s rest-
Ez lte +35x10x4 1x9
Ez curl +35x10x3 2x7

5 rounds x10 45s rest-
Tricep pushdown 110x10x2 1x9 2x8
Db curl 25sx10x1 1x9 1x8 2x7

Quote

01-31-2017 , 01:09 AM

#1059

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Mon 1/30
Usual rolling and stretches +row 500m 1:50

Squat- 45x10 135x5x2 195x3 225x3 250x10
Rdl- 95x5 155x3 205x5x1 1x3 135x3
Leg extension- 150x10x3 2x8 (45s)
Lying leg curl- 100x10x3 1x7 1x6 (45s)
Standing calf raise- 165x10x5 (45s)

5/3/1 squats 310 1RM, week 2. My lower back started hurting on rdls so I quit those and decided not to try leg press since my back gets tight after those sometimes. My stomach felt pretty awful and I took 4 ****s today, so that may have contributed to the lack of WIM/form after my squats.

Quote

02-01-2017 , 10:44 PM

#1060

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Wed 2/1
Usual rolling and stretches

Ohp- 45x10 95x5 115x3 130x2 135 x 5 4 3

10 rounds x5 90s rest-
Incline db bench 65sx5x7 2x4 1x3
Cable row 180x5x10

5 rounds x10 45s rest-
Ez lte +35x10x5
Ez curl +35x10x5

5 rounds x10 45s rest-
Tricep pushdown 110x10x4 1x8
Db curl 25sx10x3 2x8

Not sure I've ever gotten one rep over 135 before (maybe got a single at 140 I'm not remembering), so I'm pretty happy with today.

Quote

02-03-2017 , 07:31 PM

#1061

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Fri 2/3
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 185x5 240x3 280x3 310x8
Squat- paused 45x10 135x5 195x5x4 (2:00)
Leg press- 360x5 450x3 500x5x5 (60s)
Lying leg curl- 100x10x4 1x8 (45s)
Leg extension- 150x10x5 (45s)
Standing calf raise- 180x10x2 1x9 2x8 (45s)

385 1RM week 2. Definitely had one or two more reps for DLs, but this guy was trying to give me pointers mid-set so I was trying to talk and lift at the same time.

Quote

02-04-2017 , 08:07 PM

#1062

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sat 2/4
Usual rolling and stretches

Bench- 45x5x2 115x5 150x4 170x3 180x4 3x3

10 rounds x5 90s rest-
Ohp 110x5x7 2x4 1x3
Chin-ups 10x5

5 rounds x10 45s rest-
Ez lte +40x10x4 1x8
Ez curl +40x10x1 1x8 1x4 db 25sx10x2

5 rounds x10 45s rest-
Tricep pushdown 110x10x3 2x8
Db curl 25sx10x4 1x8

My hands were getting sweaty before benching so I used chalk after the first work set, it made a big difference. I think I'll get 3x5 next week. My left wrist started hurting doing ez bar curls so I switched over to dumbells.

Quote

02-08-2017 , 01:47 AM

#1063

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Tue 2/7
Usual rolling and stretches + bike 5:00

Squat- 45x10 135x5x5 210x5 235x3 265x7 (8?)
Rdl- 95x5 155x3 205x5x5 (2:00)
Leg press- 360x5 500x3 540x5x4 (60s)
Leg extension- 155x10x5 (45s)
Lying leg curl- 100x10x2 1x7 1x5 (45s)
Standing calf raise- 180x10x3 1x9 1x8 (45s)

310 1RM week 3 for squats, last rep was a grind. There's a chance I miscounted and actually got 8, but either way, I'm satisfied.

Quote

02-11-2017 , 02:45 AM

#1064

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Fri 2/10
Usual rolling and stretches

Ohp- 45x10 95x5 115x3 130x2 135x5x2 1x3

10 rounds x5 90s rest-
Incline db bench 65sx5x8 2x4
Cable row 190x5x10

5 rounds x10 45s rest-
Ez lte +40x10x2 1x9 2x8
Ez curl +40x10x2 1x9 1x8 1x7

5 rounds x10 45s rest-
Tricep pushdown 110x10x4 1x9
Db curl 25sx10x2 1x9 2x8

I've been busy this past week and I've had a bit of a head cold the last couple days so I've had more rest days than normal.

Quote

02-13-2017 , 06:49 PM

#1065

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Mon 2/13
Usual rolling and stretches

Deadlift- 135x5 185x5 260x5 295x3 330x6
Squat- 45x10 135x10 185x10x2 1x5
Leg press- 450x5 540x5x3 (60s)
Lying leg curl- 100x10x3 (45s)
Leg extension- 160x10x3 (45s)
Standing calf raise- 180x10x3 (45s)

Week 3 385 1RM for DLs. I played basketball (3 full court games) Saturday and then woke up with a sore lower back on Sunday (I think it was from ohp on Friday) so I decided to wait a day to do DLs. I've still been fighting a cold so my energy level was pretty low today.

Quote

02-15-2017 , 08:38 PM

#1066

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Wed 2/15
Usual rolling and stretches

Bench- 45x5x2 115x5 150x5 170x3 180x5x1 2x4

10 rounds x5 90s rest-
Ohp 110x5x6 4x4
Chin-ups 10x5

5 rounds x10 45s rest-
Ez lte +40x10x2 3x8
Ez curl +40x10x2 3x6

5 rounds x10 45s rest-
Tricep pushdown 110x10x1 2x9 2x7
Db curl 25sx10x3 2x8

Think I could have had 3x5 for bench but didn't have a spot so I didn't go for it on the last two sets.

Played golf with the gf yesterday for Vday, shot 82 after not picking up a club for a month.

Quote

02-17-2017 , 08:13 PM

#1067

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Fri 2/17
Usual rolling and stretches + row 500m 1:43

Squat- 45x10 135x5x2 185x5 215x5 245x12 (13? Took so long I may have counted 11 twice)
Rdl- 95x5 175x3 210x5x5 (2:00)
Leg press- 450x5 540x5x3 (60s)
Leg extension- 160x10x5 (45s)
Lying leg curl- 100x10x2 1x8 1x7 1x6 (45s)
Standing calf raise- 180x10x5 (45s)

5/3/1 320 1RM for squats, week 1. Right knee wasn't feeling great doing leg press so I stopped. Still haven't kicked this cold yet, I can barely breathe when doing lying leg raises /excuses

Quote

02-18-2017 , 10:11 PM

#1068

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sat 2/18

Ohp- 45x10 95x5 115x4 130x2 135x5x3

10 rounds x5 90s rest-
Incline db bench 65sx5x8 2x4
Cable row 190x5x10

5 rounds x10 45s rest-
Ez lte +40x10x3 1x9 1x8
Ez curl +40x10x3 1x8 1x7

5 rounds x10 45s rest-
Tricep pushdown 110x10x5
Db curl 25sx10x5

Press felt great today, had a ton of energy and felt strong, weird.

Quote

02-21-2017 , 12:27 AM

#1069

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Mon 2/20
Barely stretched or rolled

DL- 135x5 225x5 speed- 225x3 275x3x2
Squat- 45x10 135x5 205x3 245x3 180x10x3
Leg press- 360x5 450x5x4 (60s)

Gf decided to finally sign up for a gym again so I got a week pass to see if I liked it and would want to join too... It's ****ing brutal, hex plates, extremely overcrowded, no bball, douchey bros and broettes as far as the eye can see. Price would end up being slightly cheaper than my current gym but I don't think it's worth it. I do wish we could both go to the same gym so I could help her with lifts and motivation but meh, at least she has a few friends who go to this new one.

Quote

02-21-2017 , 11:21 PM

#1070

Go Get It

Carpal \'Tunnel

Join Date: Feb 2010 Posts: 12,506

Imagine having to go outside to get to a gym.

Quote

02-21-2017 , 11:38 PM

#1071

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

^lol, at least when I go outside it's been 65-75 and sunny lately.

Tue 2/21
Usual rolling and stretches

Bench- 45x5x2 115x5 140x4 170x2 180x5x3

10 rounds x5 90s rest-
Ohp 110x5x10
Chin-ups 10x5

5 rounds x10 45s rest-
Ez lte +40x10x3 1x9 1x8
Ez curl +40x10x2 1x9 2x7

5 rounds x10 45s rest-
Tricep pushdown 120x10x2 1x9 2x8
Db curl 27.5sx10x2 3x8

Hiit- bike 20:00 30s sprint/30s recovery @8

Meant to do 150x4 as a warmup but forgot to put on the 5s.

Quote

02-22-2017 , 11:47 PM

#1072

Go Get It

Carpal \'Tunnel

Join Date: Feb 2010 Posts: 12,506

Bro it's 75 out here, seriously. Took the dog for a walk today in shorts. Feels rly weird in Feb.

On topic, how is the bench feeling vs free weights? And good to hear she might get into going to the gym too.

Quote

02-23-2017 , 08:12 PM

#1073

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Lol, global warming. Bench has felt fine, I'm happy with my progression so far.

Thu 2/23
Usual rolling and stretches + row 500m 1:40

Squat- 45x10 135x5x2 205x3 230x3 260x10
Rdl- 95x5 185x3 215x5x3 1x3 (2:00)
Leg extension- 165x10x4 1x8 (45s)
Lying leg curl- 100x10x3 2x7 (45s)
Standing calf raise- 180x10x5 (45s)

5/3/1 week 2 320 1RM for squats. I was faced away from the mirrors today, may try that again given today's results.

Quote

02-25-2017 , 09:20 PM

#1074

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sat 2/25
Usual rolling and stretches

Ohp- 45x10 95x5 120x3 135x2 140x4x1 2x3 1x2

10 rounds x5 90s rest-
Incline db bench 65sx5x10
Cable row 200x5x8 1x4 1x3

5 rounds x10 45s rest-
Ez lte +40x10x2 3x9
Ez curl +40x10x4 1x8

5 rounds x10 45s rest-
Tricep pushdown 120x10x3 1x9 1x8
Db curl 27.5sx10x1 3x9 1x8

Didn't quite have it today for ohp.

Quote

02-28-2017 , 07:58 PM

#1075

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Tue 2/28
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 185x5 230x5 265x5 300x10
Squat- 45x10 135x10 185x10 225x10 185x10 135x10
Leg press- 450x5 540x5
Lying leg curl- 100x10x5 (45s)
Leg extension- 165x10x5 (45s)
Standing calf raise- 180x10x5 (45s)

5/3/1 395 1RM week 1. Lower back was too tight to do leg press after DLs and squats.

Quote

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