^csb

Tue 7/25
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x5x3 2x4

8 rounds x8 60s rest-
Incline db bench 50sx8x3 2x7 1x6 2x5
Cable row 150x8x8

5 rounds x10 30s rest-
Ez lte +30x10x4 1x9
Ez curl +30x10x3 2x8

5 rounds x10 30s rest-
Tricep pushdown 110x10x2 1x9 2x8
Db curl 25sx10x4 1x8

Thu 7/27
Usual rolling and stretches

Deadlift- 135x5 225x5 275x3 315x3 345x2 225 x 5 10
Squat- paused- 45x5 135x5 185x5 225x3x3
Lying leg curl- 105x10x3 1x6 (30s)
Leg press- 450x3 590x5x4 (60s)
Standing calf raise- 165x10x4 (30s)
Leg extension- 155x10x2 1x8 1x7 (30s)

Sat 7/29
Usual rolling and stretches

Bench- 45x5x2 115x5 145x3 170x2 180x4x3 1x3 1x2

8 rounds x8 60s rest-
Ohp 80x8x5 3x7
Chin-ups 8x5

5 rounds x10 30s rest-
Ez lte +30x10x5
Ez curl +30x10x4 1x8

5 rounds x10 30s rest-
Tricep pushdown 110x10x3 2x8
Db curl 25sx10x2 2x9 1x8

Wed 8/2
Usual rolling and stretches

Squat- 45x10 135x5 185x3 225x5x4
Rdl- 95x5 155x10x3 (90s)
Leg press- 450x3 590x5x3 (60s)
Leg extension- 155x10x2 1x8 (30s)
Lying leg curl- 105x10x1 1x8 1x6 (30s)
Standing calf raise- 165x10x3 (30s)

I may have caught a case of the olds, my wim and energy levels have been pathetic lately. On a potentially related note, my sleep schedule has been all over the map as well, woke up at 9pm today after staying up all night last night and playing golf at 630am (and shooting a 76).

Sat 8/5
Usual rolling and stretches

Ohp- 45x5x2 95x4 115x2 125x5x4 1x4

8 rounds x8 60s rest-
Db bench 55sx8x5 1x7 2x6
Cable row 150x8x8

5 rounds x10 30s rest-
Ez lte +30x10x3 1x9 1x8
Ez curl +30x10x3 2x8

5 rounds x10 30s rest-
Tricep pushdown 110x10x4 1x8
Db curl 25sx10x3 1x9 1x8

Wed 8/9
Usual rolling and stretches

Deadlift- 135x5 225x5 275x5 315 x 5 3
Squat- 45x10 135x5 185x5 225x5x3
Leg press- 450x3 590x5 1x3 (60s)
Lying leg curl- 105x10x3 1x8 (30s)
Standing calf raise- 165x10x4 (30s)
Leg extension- 155x10x2 2x8 (30s)

Fri 8/11
Usual rolling and stretches

Bench- spoto- 45x5x2 115x5 145x3 155x5x5 (maybe 6 sets, lost count)

8 rounds x8 60s rest-
Ohp 80x8x4 2x7 1x6 1x5
Chin-ups 8x5

5 rounds x10 30s rest-
Ez lte +30x10x5
Ez curl +30x10x4 1x6

5 rounds x10 30s rest-
Tricep pushdown 110x10x2 1x9 2x8
Db curl 25sx10x3 2x9

I saw DFII doing spoto benching in his log and when I looked up what it was I realized I was definitely bouncing the bar off my chest and needed to give it a try.

I'm starting to play a lot of golf again since the gf isn't in school and it's not 115+ outside. I can't quite put it all together like I had before summer started, but I'm slowly getting there.

Sun 8/13
Usual stretches

Squat- 45x5 135x5 205x3 225x5x4
Rdl- 95x5 155x10x3
Leg press- 450x3 590x4x3 (60s)
Leg extension- 1 leg 50x10x4 (30s)
Lying leg curl- 105x10x2 1x7 1x6 (30s)
Standing calf raise- 165x10x4 (30s)

Wed 8/15
Usual rolling and stretches

Ohp- 45x10 95x5 115x2 125x5x4 1x3

8 rounds x8 60s rest-
Incline db bench 50sx8x5 2x6 1x5
Cable row 150x8x8

5 rounds x10 30s rest-
Ez lte +30x10x4 1x8
Ez curl +30x10x4 1x8

5 rounds x10 30s rest-
Tricep pushdown 110x10x4 1x9
Db curl 25sx10x2 3x9

Went on a shortish hike this morning at mount charleston with the dogs for some abnormal cardio. Also played golf at coyote springs yesterday. It was windy as **** and I tried changing my swing for the first 12 holes or so before I gave up on it, still shot 83 somehow.

^ that was Tuesday, not Wed

Thu 8/17
Usual rolling and stretches

Deadlift- 135x5 225x5 275x5 315x3x3
Squat- paused- 45x5 135x5 185x3 225x3 185x5x4
Leg press- 450x3 590x5x3 (60s)
Lying leg curl- 105x10x3 1x8 (30s)
Leg extension- 1 leg 50x10x4 (30s)
Standing calf raise- 165x10x4 (30s)

Sat 8/19
Usual rolling and stretches

Bench- spoto- 45x10 115x5 145x3 160x5x4 1x3

8 rounds x8 60s rest-
Seated row 180x8x8
Chin-ups 2x5 1x4 1x3 (stopped because my forearms were on fire)

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

5 rounds x10 30s rest-
Tricep pushdown 110x10x5
Db curl 25sx10x3 1x9 1x8

Gonna sub in seated rows instead of ohp superset every other week, pretty sure I get enough shoulder work.

Fri 8/25
Usual rolling and stretches

Squat- 45x5x2 135x5 185x5 225x5 255x3 275x2 185x5x5 (90s)
Rdl- 95x5 155x10x3
Leg press- 450x3 540x5x4 (90s)
Leg extension- 1 leg 50x10x4 (30s)
Standing calf raise- 165x10x4 (30s)
Lying leg curl- 105x10x2 1x6 (30s)

Just got back from a quick road trip up to Sonoma with the gf and my sister who was in town. Drank some wine and beer, did some hiking/beaching with the dogs, saw DFII and his lady friend and good times were had. Didn't lift or anything while I was there. Csb

Sun 8/27
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x2 125x5x2 2x4 1x3

8 rounds x8 60s rest-
Db bench 55sx8x4 1x7 2x6 1x5
Cable row 150x8x7 1x6

4 rounds x10 30s rest-
Ez lte +30x10x2 2x8
Ez curl +30x10x2 1x8 1x6

4 rounds x10 30s rest-
Tricep pushdown 110x10x2 2x8
Db curl 25sx10x2 2x8

Tue 8/29
Usual rolling and stretches

Deadlift- 135x5 225x5 275x3 315x3 355x1x2 225x5x3
Squat- paused- 45x5 135x5 185x5x3
Leg press- 450x3 540x5x2
Lying leg curl- 105x10x2 1x8 1x6 (30s)
Leg extension- 1 leg- 50x10x3 1x9 (30s)
Standing calf raise- 165x10x4 (30s)

Thu 8/31
Usual rolling and stretches

Bench- spoto- 45x5x2 115x5 145x3 160x5x4 1x3

8 rounds x8 60s rest-
Ohp 80x8x4 1x7 3x6
Chin-ups 8x5

5 rounds x10 30s rest-
Ez lte +30x10x5
Ez curl +30x10x4 1x8

5 rounds x10 30s rest-
Tricep pushdown 110x10x5
Db curl 25sx10x3 1x9 1x8

Sun 9/3
Usual rolling and stretches

Squat- 45x5x2 135x5 185x3 225x3 paused- 225x3x5
Rdl- 95x5 155x10x3
Lying leg curl- 105x10x3 1x7 (30s)
Leg extension- 1 leg 50x10x5 (30s)
Standing calf raise- 165x10x4 (30s)

Twisted my ankle a little bit hiking on Friday so decided to take yesterday off and recover. It's still not 100% but it'll be fine.

Tue 9/5
Usual rolling and stretches

Ohp- 45x5x2 95x4 115x2 125 x 5 4 4 3 2

8 rounds x8 60s rest-
Incline db bench 50sx8x6 1x6 1x5
Cable row 150x8x8

5 rounds x10 30s rest-
Ez lte +30x10x5
Ez curl +30x10x3 2x8

5 rounds x10 30s rest-
Tricep pushdown 110x10x5
Db curl 25sx10x2 1x9 1x8 1x7

Played golf and had a few beers before the gym today so wasn't giving it 100%. I shot 84 (38-46 lol), with a long delay in between 9s to eat and have beers. Wind went from calm on the front to 20+ on the back, so meh. Also played in a 4man scramble labor day tournament yesterday, we shot -12 tied for 2nd and my friend got a hole in 1 on the last hole.

Thi 9/7
Usual rolling and stretches

Deadlift- 135x5 225x5x2 275x5x3
Squat- 45x10 135x10 185x10 225x5x3
Leg press- 450x3 540x5x3 (60s)
Lying leg curl- 105x10x3 1x4 (30s)
Leg extension- 1 leg 55x10x3 1x8 (30s)
Standing calf raise- 165x10x3 1x8 (30s)

Sat 9/9
Usual rolling and stretches

Bench- spoto- 45x5x2 115x5 145x3 160x5x4 1x4

8 rounds x8 60s rest-
Row 180x8x8
Chin-ups 3x5 1x4 1x3

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

5 rounds x10 30s rest-
Tricep pushdown 120x10x3 1x9 1x8
Db curl 25sx10x4 1x9

In some poker related news, I've been playing online again for a little over a month. I started on wsop.com, which was ok but any 1/2+ games were usually pretty reg filled unless very late at night. Just as I was about to head back to grinding live, Bovada announced that they reopened their poker room which meant that previously banned players on ignition (anyone from states with regulated poker) could come back and play. So I've been grinding on there for a little over a week and my god, the games are better than I remember.

The high temps in Vegas are finally down under 100 for the first time in months. Still a bit more humid than usual here, but I'm starting to feel more energy. Think I'll start some 5/3/1 cycles in the coming weeks.

Mon 9/11
Usual rolling and stretches

Squat- 45x5x2 135x5x2 175x5 205x5 230x9
Rdl- 95x5 155x10x2 2x8 (90s)
Leg extension- 1 leg 55x10x4 (30s)
Lying leg curl- 105x10x2 1x8 1x6 (30s)
Leg press- 450x10x2 1x8 (60s)
Standing calf raise- 165x10x4 (30s)

Starting a new 5/3/1 cycle for squats with a 300 1RM. I definitely had the strength to keep going but I was too winded.

Tue 9/12
Usual rolling and stretches

Ohp- 45x5x2 95x4 115x3 125x5x4 1x4

8 rounds x8 60s rest-
Db bench 55sx8x5 2x7 1x6
Cable row 150x8x8

5 rounds x10 30s rest-
Ez lte +35x10x2 3x8
Ez curl +35x10x2 3x8

5 rounds x10 30s rest-
Tricep pushdown 120x10x4 1x8
Db curl 25sx10x5

^ how long were you at the gym for?

Probably ~2hrs, but that's futzing around on my phone in between sets, taking too much rest time, admiring the scenery and also doing 5-10min of stretching

ah ok makes sense that workout seemed like it would take really long.

admiring the scenery <3

gotta love that gym motivation/extra incentive to stay longer.

lol yea. vegas gyms are pretty impressive for scenery, so many come in full makeup and slutty outfits looking like they just came from the club...which i guess is possible