10/10

Played Bear's Best (Blues 72.1/131 6,628 par 72) in Vegas today, shot 80 (42-38). Very happy with my irons and short game today...besides short-mid putts, I don't think I made any putts over 4ft. Definitely need to work on the greens next time I practice

10/11
Went to 24hr fitness (my gym in vegas) to just shoot around and get a little cardio in, ended up playing 3 games of 21 with 4 other guys, somehow I was the tallest one. I won 1/3, I dominated that game and was close in the other two. Competition was meh, two 20somethings, one was pretty good (he won the other two games) and the other basically just put his head down and went right every time unless he pulled up for a fade away because the defender was forcing him left. The other two were just young kids, probably early hs, one of them was decent but the other was really short and just got in the way almost every time I tried to play defense on his friend. I would guard his friend who would drive right and as I'm moving with him to defend the rim the smaller kid is right behind me, I assumed to pick up the guy with the ball if he got by me but he almost always just let him pass, essentially setting a screen on me w/o knowing it. It was quite tilting, I was very tempted to just run through him one time so that he'd know to either pick up the guy or gtfo of the way. I tried to play as much individual D as possible to try and get a good workout in and I was happy that I wasn't TOO winded by the end of the 3 games.

(for you DFII)
10/12
Warmup row 500m- 1:48
Squat- 45x5x2 135x5 165x4 190x2 205x5x2 205x7 (3:00x3)
Bench- 45x5x2 95x5 115x4 135x2 145x5x3 (3:00x3)
Cable rows- 115 x12 x11 x8 (2:00x3)
Curls- ez 65 x10 55 x12 x8 (2:00x3)
Tri pa- 85 x12 x11 (2:00x3)
Leg raises- x20 x15 x12 (2:00x3)
Planks- x68 R x36 L x36

Bench is still weak, any input on how to improve would be appreciated. I felt something pinching when I was doing my second set of tri pa so I stopped, doubt it's anything serious but didn't want to push it

soooooooooooooo tilting. Usually won't mention it early in the game but when the guy is close to 21 and gets the ball, I'll go guard him and yell to the friend "I got him" as he comes to help- usually gets message across.


You're playing at Bellagio a lot now? After squandering my bankroll on MTT dreams and getting crushed online the past 2 years, I'm back on the live grind...just playing low/midstakes at Wynn these days(I've actually found hourly at $1/3 to be > $2/5 many times due to massive jump in number of competent players at $2/5 at the Wynn), but the hope is to be playing $5/10 and $10/20 by 2014. I'll probably start playing at Bellagio more then, as Wynn doesn't have those games consistently. Wynn Classic just started, so maybe they'll get some $5/10 and $10/20 during that if you wanna come by....I'm there 5x/week usually coming in around noon or 1:00, lemme know if you're around.

Luckily the kid who kept having the unintentional picks set for him wasn't close to winning so it never mattered that much, just frustrating. The problem was that he wasn't coming up behind me to help, he would just stand halfway up the paint on the side so when the kid with the ball started driving and I went with him to defend, the kid was just there in my way.

I actually haven't played any live since I got out here, mostly due to having to buy ****/design/etc for a new place, but also because I'd much rather play online, at least for now since I've been playing live for 2.5yrs straight now. I'll probably get around to bellagio or somewhere with a 5-10 or 10-20 game soon and try to keep a good balance of both. Btw my girlfriend is a massage therapist at the Wynn, you've probably seen her in the poker room if you've been there the last few days, she's working there right now. I'll definitely let you know next time I'm headed to the strip to play, we can grab food or something.

10/14
Deadlift- 135x5 185x4 225x3 255x2 275x5 (3:00x3)
Ohp- 45x5x2 65x4 85x3 95x2 100x5x3 (3:00x3)
Cable rows- 115 x12 x12 x9 (2:00x3)
Tri pa- 85 x12 x10 x8 (2:00x3)
Curls- ez 60 x12 x12 x9 (2:00x3)
Leg raises- x20 x15 x12 (2:00x3)
Planks- x69 R x37 L x37

10/16
Warmup row 500m- 1:48
Squat- 45x5x2 135x4 165x3 195x2 210x5... 45x5 135x3 185x3 210x5x2 (3:00x3)
Bench- 45x4x2 95x4 115x3 135x2 145x5x3 (3:00x3)
Cable rows- 115 x12 x12 x10 (3:00x1 2:00x2)
Tri pa- 85 x12 x10 x7 (2:00x3)
Curls- ez 60 x12 x12 x11 (2:00x3)
Leg raises- x20 (2:00x3)

Went to the gym, gf said she'd meet me there later, I get through 1/3 of my squat workset and she calls asking for a ride because she's changing her license plates over to NV and has no plates on her car so I had to interrupt my session, meh. Came back and finished the set after a quick warmup again. Everything else felt fine, bench is still meh, probably gonna do 145 again next time

10/19
Warmup row 500m- 1:47
Deadlift- 135x5 185x4 225x3 265x2 280x5 (3:00x1)
Ohp- 45x5x2 65x4 85x3 95x2 100x5x2 100x6 (3:00x3)
Cable rows- 115 x12 x12 x10 (2:00x3)
Tri pd- 70 x5 55 x10 x7 (2:00x3)
Curls- ez 60 x12 x12 x10 (2:00x3)
Leg raises- x20 x15 x12 (2:00x3)

10/21
Warmup row 500m- 1:48
Squat- 45x5x2 135x4 175x3 205x2 215x5x3 (3:00x3)
Bench- 45x5x2 95x4 115x3 135x2 145x5x3 (3:00x3)
Cable rows- 115 x12 x12 x11 (2:00x3)
Tri pa- 85 x12 x11 x9 (2:00x3)
Curls- ez 55x12x3 (2:00x3)
Leg raises- x20 x15 x15 (2:00x3)
Planks- x70 x60 R x40 x33 L x40 x33

10/24
Warmup row 500m- 1:55
Deadlift- 135x5 185x4 225x3 265x2 285x4 (3:00x1)
Ohp- 45x5x2 65x4 85x3 95x2 105x5x3 (3:00x3)
Cable rows- 115 x12 x12 x10 (2:00x3)
Tri pd- 55 x12 x10 x8 (2:00x3)
Curls- 60 x12 x10 x8 (2:00x3)
Leg raises- x22 x15 x14 (2:00x3)
Planks- x72 R x40 L x40

10/29
Warmup row 500m- 1:54
Squat- 45x5x2 135x4 175x3 205x2 220x5x3 (4:00x3)
Bench- 45x5x2 95x4 115x3 135x3 150x5x2 150x4 (4:00x3)
Cable rows- 120 x12 x12 x11 (2:00x3)
Tri press pa- 55 x10 x6 x6 (2:00x3)
Curls- ez 60 x15 x12 x9 (2:00x3)

11/2
Warmup row 500m- 1:50
Deadlift- 135x5 185x4 225x3 265x2 285x5 (3:30x1)
Ohp- 45x5x2 65x4 85x3 95x2 105x5x5 (3:30x1 3:00x2)
Cable rows- 120x12x3 (2:00x3)
Tri pd- 55 x12 x12 x10 (2:00x3)
Curls- ez 60 x12 x12 x10 (2:00x3)
Leg raises- x22 x13 x15 (2:00x3)
Planks- x75 R x40 L x40

11/4
Warmup row- 500m 1:49
Squat- 45x5x2 135x4 185x3 215x2 225x5x3 (3:30x2 4:00x1)
Bench- 45x5x2 95x4 135x3 145x2 145x5x2 145x7 (3:00x3)
Cable rows- 120x12x3 (2:00x3)
Tri pa- 85 x12 x11 x10 (2:00x3)
Curls- ez 60x12x3 (2:00x3)
Leg raises- x20 x15 x13 (2:00x3)
Planks- x76 L x40 R x40

Looked around the whole gym and couldn't find any 2.5s so couldn't do 150 for bench, meh. Everything else felt good

11/7
Warmup row- 500m 1:49
Deadlift- 135x5 205x4 245x3 275x2 290x5 (3:30x1)
Ohp- 45x5x2 65x4 85x3 100x2 110x5x2 110x3 (3:30x3)
Cable rows- 120x12x3 (3:00x1 2:00x2)
Tri pa- 90 x11 x11 x8 (2:00x3)
Curls- ez 60x12x3 (2:00x3)
Leg raises- x23 x15 x13 (2:00x3)
Planks- x80 R x40 L x40

11/10
Warmup row- 500m 1:46
Squat- 45x5x2 135x4 185x3 215x2 225x5x3 (3:00x3)
Bench- 45x5x2 95x4 135x3 145x2 150x5x3 (3:00x3)
Cable rows- 120 x12 x12 x11 (2:00x3)
Tri pa- 85 x12 x10 x9 (2:00x3)
Curls- ez 60x12x3 (2:00x3)
Leg raises- x24 x15 x12 (2:00x3)

11/12
Warmup row- 500m 1:46
Deadlift- 135x5 205x4 245x3 285x2 295x4 (4:00x1)
Ohp- 45x5x2 65x4 85x3 100x2 110x5x2 110x4 (3:00x3)
Cable rows- 120 x12 x11 x9 (5:00x1 3:00x1 2:00x1)
Tri pa- 85 x12 x10 x9 (2:00x3)
Curls- ez 65x12x3 (2:00x3)
Leg raises x20 x14 (2:00x3)

Gf came with me to the gym today, hence the long breaks. Definitely could have gotten the last rep on deadlift if I had a little more WIM and hadn't been distracted. I reintroduced my gf to starting strength, I had her do some deadlifts (45 and 65lbs), squats (45 and 65lbs) and ohp (30lbs), not sure if she'll continue doing SS but at least I got her in the gym again

11/14
Warmup row- 500m 1:45
Squat- 45x5 135x4 185x3 215x2 230x5x3 (3:30, 4:00, 4:30)
Bench- 45x5x2 95x4 135x3 145x2 150x5x2 150x6 (3:00x3)
Cable rows- 120 x12 x10 x10 (2:00x3)
Tri pa- 85 x12 x11 x9 (2:00x3)
Curls- ez 65 x12 x12 x10 (2:00x3)

11/18
Warmup row- 500m 1:45
Deadlift- 135x5 205x4 255x2 285x1
Ohp- 45x5x2 65x4 85x3 100x2 110x5x3 (3:00, 3:30, 4:00)
Cable rows- 120 x12 x12 x9 (2:00x3)
Tri pa- 85 x12 x10 x9
Curls- ez 65 x12 x12 x9 (2:00x3)
Leg raises- x20 x15 x12 (2:00x3)

Decided to go to the gym at 3:30 am...I think my body knew it was not ideal time to be lifting and just didn't feel like trying today. Deadlifts felt super heavy working up to my work set (295) so I just gave up on those, pretty surprised I got the 110 for ohp. Decided to punish myself for such a ****ty workout by doing some cardio at the end.

Bike- 20:00 7.2mi level 5

11/22
Warmup row- 500m 1:49
Squat- 45x5x2 135x4 185x3 220x2 230x5x3 (3:00x1 3:30x1 4:30x1)
Bench- 45x5x2 95x4 135x3 145x2 155x4 155x3 155x3 135x9 (2:00x3)
Cable rows- 120 x12 x12 x11 (2:00x3)
Tri press- 55 x10 x8 x6 (2:00x3)
Curls- ez 65 x12 x12 x10 (2:00x3)
Leg raises- x20 x15 x12 (2:00x3)
HIIT sprints- 1:00 sprint (10.5)/ 2:00 slow jog (3.5) 15:00 total, 1.2mi

Lol whoops, just read that it's supposed to be the other way, 2:1 work:recovery. I'll correct that next time and definitely do shorter intervals. Thoughts on when I should do HIIT training, lifting or off days? Any good programs anyone has tried or read about that they'd recommend? Appreciate any advice

Btw, decided to start doing HIIT because I'm not really happy with my physique, mostly in the beer gut area and would like to increase my cardio capacity.

Talked with DFII about HIIT stuff and he set me straight saying that 1:4-1:1 for work:recovery was standard so I won't be doing anything crazy like 2:1 work:recovery like whatever I was reading suggested. Now I just need to find a track to do these on since irl>treadmill for HIIT

2:1 at max intensity is tabata. Though still a form of HIIT, it is for training V02 max, it's not really ideal for general conditioning.

11/24
Warmup row- 500m 1:45
Deadlift- 155x5 205x4 255x3 285x2 295x5 (4:00x1)
Ohp- 45x5x2 65x4 85x3 100x2 110x5x3 (3:00x3)
Cable rows- 120x12x3 (2:00x3)
Tri pa- 85 x12 x9 x8 (2:00x3)
Curls- ez 65x12x3 (2:00x3)
Leg raises- x20 x15 x12 (2:00x3)
Hiit sprints- :30 sprints (10.5)/ 1:30 slow jog (3.5) 12:00 total, 1.22mi

11/30
Warmup row- 500m 1:49
Squat- 45x5x2 135x4 185x3 215x2 225x5x3 (3:00x3)
Bench- 45x5x2 95x4 135x3 145x3 155x4 155x3 155x4 (x3:00 4:00x2)
Cable rows- 120x12x3 (2:00x3)
Tri pa- 85 x12 x11 x8 (2:00x3)
Curls- ez 65x12x3 (2:00x3)

Was home in Ct for thanksgiving so didn't get any lifting done and ate a lot of delicious food. Gf and I are getting a puppy soon so we went to see the breeder when we were back home...puppies are too cute. Gonna pick him/her (still haven't decided which one yet..) up in 3 weeks

deciding between these two-



either way, they will be dressed like this when they grow up-


edit- or this (for nathan)

12/3
Warmup row- 500m- 1:51
Deadlift- 155x5 205x3 255x2 285x2 295x2 (4:00x1) 225x5
Ohp 45x5x2 65x4 85x3 105x2 115 x5 115x3 115x4 (3:00x1 3:30x1 4:00x1) 95x5
Cable rows- 120x12x3 (2:00x3)
Tri press- 55 x12 x12 x8 (2:00x3)
Curls- ez 65x12x2 x10 (2:00x3)
Leg raises- x20 x15 x14 (2:00x3)
Planks- x70 R x35 L x35
Hiit sprints- :30 (10.7)/ 1:30 (4.0) 12:00 total 3.34mi

They changed the resistance or something on the rowing machines and they're much harder now, meh. Deadlifts didn't feel great, could have done the 295x5 if I wasn't feeling like a bitch, need to get something to take pre-workout to get me in the zone/awake/focused/whatever, will do some research

12/5
Warmup row- 500m 1:48
Squat- 45x5x2 135x4 185x3 215x2 230x5 230x4x2 (3:00x2 4:30x1)
Bench- 45x5x2 115x4 135x3 145x2 155x5 155x4x2 (3:00x1 4:00x2)
Cable rows- 120x12x3 (2:00x3)
Tri press- 55 x12 x12 x9 (2:00x3)
Curls- ez 65x12x3 (2:00x3)
Leg raises- x20 x15 x12 (2:00x3)
Planks- x70 R x35 L x35

12/8
Warmup row- 500m 1:46
Deadlift- 155x5 205x4 245x2 265x2 285x5 (3:00x1)
Ohp- 45x5x2 75x4 95x3 105x2 115x5 115x4x2 (3:30, 3:45, 4:00)
Cable rows- 125x12x3 (2:00x3)
Tri press- 55 x12 x12 x10 (2:00x3)
Curls- ez 65x12x3 (2:00x3)
Leg raises- x20 x15 x12 (2:00x3)
Lat pd- 85x12x3 (2:00x3)
Planks- x70 x60 L x38 x36 R x38 x36