Gary stevenson's SS/BBall/Golf log - Page 57

Thu 12/6
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x5x5

8 rounds x10 60s rest-
Decline bb bench spoto 115x10x6 1x9 1x8
Cable row 130x10x8

5 rounds x12 30s rest-
Ez skull crushers +20x12x5
Ez curl +20x12x3 2x10

Db fly- 40sx8x2 2x6 (30s)

5 rounds x12 30s rest-
Tricep rope pushdown 40x12x3 2x10
Db curl 25sx12x3 2x10

Bike- 20:00 4.93mi

Neck was finally feeling ok enough to give it a try today. I didn't feel any pain, but there was still a little stiffness there. I think from now on I'll only do 3 heavy sets and then add some lighter volume after for ohp and maybe bench if that starts feeling heavy too.

Quote

12-09-2018 , 01:50 AM

#1402

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sat 12/8
Usual rolling and stretches +bike 5:00

Deadlift- 135x5 225x5 275x3 315x3 330x5x3 (mixed grip)
Squat- 45x8 135x5 185x3 225x5x6
Leg curl- 1 leg 50x12x3 1x10 1x9 (30s)
Leg extension- 1 leg 55x12x2 3x10 (30s)
Seated calf raise- 70x12x5 (30s)
Bike- 22:30 5.42mi

Quote

12-10-2018 , 04:34 AM

#1403

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sun 12/9
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 150x3 165x3 175x5x4 1x4

8 rounds x10 60s rest-
Incline machine press 110x10x7 1x9
Chin-ups 5x8 1x7 2x6

5 rounds x12 30s rest-
Ez skull crushers 50x12x5 (flat bar)
Ez curl +20x12x4 1x11

Db fly- 40sx8x2 1x7 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 60x12x2 1x11 1x10 1x9
Db curl 25sx12x4 1x11

Quote

12-12-2018 , 01:26 AM

#1404

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Tue 12/11
Usual rolling and stretches +bike 7:30

Squat- 45x5x2 135x5 185x3 225x3 250x2 270x3x5
Rdl- 95x5 170x8x4
Leg extension- 1 leg 55x12x4 1x10 (30s)
Leg curl- 1 leg 50x12x2 2x10 1x8 (30s)
Seated calf raise- 70x12x5 (30s)
Bike- 20:00 4.86mi

Played basketball yesterday for the first time in a couple months. Everything felt fine until today's squats which were meh on my right knee.

Last edited by Gary Stevenson; 12-12-2018 at 01:32 AM.

Quote

12-13-2018 , 02:45 AM

#1405

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Wed 12/12
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 130x5x5

8 rounds x10 60s rest-
Incline bb bench 105x10x6 1x9 1x8
Cable row 130x10x8

5 rounds x12 30s rest-
Ez skull crushers 65x12x2 3x10
Ez curl +20x12x4 1x10

Db fly- 40sx8x3 1x7 (30s)

5 rounds x12 30s rest-
Tricep pushdown rope 40x12x2 2x11 1x10
Db curl 25sx12x3 1x11 1x10

Row- 10:00 2494m
Knee felt fine rowing.

Quote

12-15-2018 , 12:21 AM

#1406

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Fri 12/14
Usual rolling and stretches +bike 7:00

Deadlift- 135x5 225x5 295x3 325x2 345x3x4 (mixed grip with chalk)
Squat- paused 45x8 135x5 185x5 225x3 185x5x5
Leg curl- 1 leg 50x12x4 1x10 (30s)
Leg extension- 1 leg 55x12x4 1x10 (30s)
Seated calf raise- 70x12x5 (30s)
Bike- 15:00 3.75mi

Knee felt fine today.

Quote

12-17-2018 , 12:19 AM

#1407

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sun 12/16
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 155x3 165x2 175x5x5

8 rounds x10 60s rest-
Ohp 65x10x7 1x9
Chin-ups 7x8 1x7

5 rounds x12 30s rest-
Ez skull crushers 65x12x4 1x10
Ez curl +20x12x4 1x10

Db fly- 40sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 60x12x2 2x11 1x10
Db curl 25sx12x4 1x10

Bike- 20:00 4.85mi

Quote

12-17-2018 , 11:39 PM

#1408

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Mon 12/17
Usual rolling and stretches +bike

Squat- 45x8 135x5 185x3 225x3 255x2 275x2 290x2 300x2 290x2 275x2
Rdl- 115x5 175x8x2 1x7 1x6
Leg extension- 1 leg 55x12x5 (30s)
Leg curl- 1 leg 50x12x2 1x10 (30s)
Seated calf raise- 70x12x5 (30s)

Quote

12-21-2018 , 12:36 AM

#1409

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Thu 12/20
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 135x5x4 1x4

8 rounds x10 60s rest-
Decline bb bench spoto 115x10x8
Cable row 130x10x8

5 rounds x12 30s rest-
Ez skull crushers 65x12x3 1x11 1x10
Ez curl +20x12x3 2x10

Db fly- 40sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 60x12x3 2x10
Db curl 22.5sx12x5

Quote

12-22-2018 , 12:36 AM

#1410

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Fri 12/21
Usual rolling and stretches +bike 6:30

Deadlift- 135x5 225x5 275x3 315x3 275x8x2 1x5
Squat- 45x8 135x5 185x5x7 (90s)
Leg curl- 1 leg 50x12x4 1x10 (30s)
Leg extension- 1 leg 55x12x2 3x10 (30s)
Seated calf raise- 70x12x5 (30s)

Quote

12-23-2018 , 11:01 PM

#1411

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sun 12/23
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 150x3 170x2 180x5x4 1x4

8 rounds x10 60s rest-
Incline machine press 110x10x8
Chin-ups 5x8 1x7 2x6

5 rounds x12 30s rest-
Ez skull crushers 65x12x4 1x10
Ez curl +20x12x3 2x10

Db fly- 40sx8x3 1x7 (30s)

5 rounds x12 30s rest-
Tricep pushdown rope 40x12x3 2x10
Db curl 22.5sx4 1x10

Flying back to the east coast tonight for a little bit, very unlikely to gym at all while I'm there. Poker has been super frustrating the last month or so, so I'm really glad to get a break from it.

Quote

01-01-2019 , 07:40 PM

#1412

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Tue 1/1
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 150x3 165x2 175x5x5

8 rounds x10 60s rest-
Ohp 65x10x4 3x8 1x7
Chin-ups 4x8 2x7 2x6

4 rounds x12 30s rest-
Ez skull crushers 65x12x3 1x10
Ez curl +20x12x2 2x10

Db fly- 35sx8x3 (30s)

4 rounds x12 30s rest-
Tricep pushdown vbar 50x12x3 1x11
Db curl 22.5sx12x2 2x10

My trip home was fun, ate way too much and drank enough for a month, probably gonna quit that for the rest of January. My scale in Vegas broke a while ago so I had no idea where I was with my weight, I was a little surprised to see 184 when I checked it at my parents' house.

Quote

01-04-2019 , 12:13 AM

#1413

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Thu 1/3
Usual rolling and stretches + row 3:00

Squat- 45x8 135x5 185x5 225x5x5
Rdl- 95x5 165x8x2 2x6
Leg extension- 1 leg 50x12x2 2x10 1x8 (30s)
Leg curl- 1 leg 45x12x3 2x8 (30s)
Seated calf raise- 70x12x3 2x10 (30s)

The wife bought a rowing machine while I was gone so hopefully I'll be getting more cardio in.

Quote

01-04-2019 , 09:23 PM

#1414

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Fri 1/4
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x5x5

8 rounds x10 60s rest-
Incline bb bench 95x10x8
Cable row 120x10x8

5 rounds x12 30s rest-
Ez skull crushers 65x12x3 2x10
Ez curl +20x12x2 1x11 2x10

Db fly- 35sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown rope 40x12x1 4x10
Db curl 22.5sx12x5

Quote

01-06-2019 , 10:34 PM

#1415

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sun 1/6
Usual rolling and stretches + row 3:00

Deadlift- 135x5 225x5 275x3 315x3x5
Squat- 45x8 135x5 185x3 225x5x5
Leg curl- 1 leg 40x12x5 (30s)
Leg extension- 1 leg 45x12x2 3x10 (30s)
Seated calf raise- 70x12x4 1x10 (30s)

Quote

01-09-2019 , 12:25 AM

#1416

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Tue 1/8
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 155x3 170x2 180x5x3 1x4 1x3

8 rounds x10 60s rest-
Ohp 65x10x6 2x8
Chin-ups 6x8 2x6

5 rounds x12 30s rest-
Ez skull crushers 65x12x3 2x10
Ez curl +20x12x2 3x10

Db fly- 35sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown rope 40x12x2 3x10
Db curl 22.5sx12x4 1x10

Last edited by Gary Stevenson; 01-09-2019 at 12:34 AM.

Quote

01-10-2019 , 11:40 PM

#1417

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Thu 1/10
Usual rolling and stretches + row 4:00

Squat- 45x8 135x5 185x3 225x3 255x2 275x3x5
Rdl- 95x5 165x8x2 2x7
Leg extension- 1 leg 45x12x5 (30s)
Leg curl- 1 leg 40x12x2 1x10 2x8 (30s)
Seated calf raise- 70x12x4 1x10 (30s)

Quote

01-12-2019 , 12:27 AM

#1418

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Fri 1/11
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 130x5x5

8 rounds x10 60s rest-
Decline bb bench spoto 115x10x5 2x9 1x8
Cable row 130x10x7 1x9

5 rounds x12 30s rest-
Ez skull crushers 65x12x2 2x10 1x9
Ez curl +15x12x4 1x10

Db fly- 35sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x2 1x11 2x9
Db curl 22.5sx12x4 1x11

Quote

01-14-2019 , 10:30 PM

#1419

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Mon 1/14
Usual rolling and stretches +row 5:00

Deadlift- 135x5 225x5 275x3 315x3 345x3x4
Squat- paused 45x8 135x5 185x3 225x5x2 3x3
Leg curl- 1 leg 35x12x5 (30s)
Leg extension- 1 leg 45x12x2 2x10 1x9 (30s)
Seated calf raise- 70x12x4 1x10 (30s)

Quote

01-16-2019 , 02:20 AM

#1420

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Tue 1/15
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 155x3 170x2 180x5x4 1x3

8 rounds x10 60s rest-
Incline machine press 110x10x7 1x9
Chin-ups 6x8 2x6

5 rounds x12 30s
Ez skull crusher 65x12x2 3x10
Ez curl +20x12x4 1x10

Db fly- 35sx8x3 1x7 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x2 3x11
Db curl 22.5sx12x5

Quote

01-18-2019 , 01:15 AM

#1421

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Thu 1/17
Usual rolling and stretches +row 5:00

Squat- 45x8 135x5 185x5 225x3 245x5x4
Rdl- 95x5 155x8x4
Leg extension- 1 leg 45x12x3 2x10 (30s)
Leg curl- 1 leg 35x12x5 (30s)
Seated calf raise- 70x12x4 1x10 (30s)

Quote

01-19-2019 , 12:44 AM

#1422

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Fri 1/18
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 135x5x4 1x4

8 rounds x10 60s rest-
Incline bb bench spoto 105x10x4 1x9 3x8
Cable row 130x10x7 1x9

5 rounds x12 30s rest-
Ez skull crushers 65x12x2 2x10 1x8
Ez curl +20x12x4 1x10

Db fly- 35sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown rope 40x12x2 3x10
Db curl 22.5sx12x4 1x11

Quote

01-22-2019 , 01:19 AM

#1423

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Mon 1/21
Usual rolling and stretches +row 5:00

Deadlift- 135x5 225x5 275x10x1 1x8 1x6
Squat- 45x8 135x5 185x3 225x5x5 (90s)
Lying leg curl- 1 leg 35x12x5 (30s)
Leg extension- 1 leg 45x12x4 1x10 (30s)
Seated calf raise- 70x12x5 (30s)

Quote

01-23-2019 , 02:49 AM

#1424

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Tue 1/22
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 155x3 170x2 180x5x4 1x4

8 rounds x10 60s rest-
Ohp 65x10x5 3x8
Chin-ups 7x8 1x7

5 rounds x12 30s rest-
Ez skull crushers 65x12x2 3x10
Ez curl +20x12x3 2x10

Db fly- 35sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x4 1x10
Db curl 22.5sx12x4 1x10

Quote

01-25-2019 , 12:16 AM

#1425

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Thu 1/24
Usual rolling and stretches +row 5:00

Squat- 45x8 135x5 185x3 235x3 265x2 285x3x4
Rdl- 95x5 165x8x3 1x6
Leg extension- 1 leg 45x12x4 1x10 (30s)
Lying leg curl- 1 leg 35x12x3 2x8 (30s)
Seated calf raise- 70x12x5 (30s)

Quote

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