Gary stevenson's SS/BBall/Golf log - Page 33

Mon 11/2
Usual rolling and stretches

Deadlift- 155x5 225x5 275x3 315x1 340x1 360x1 (PR?) 275x3x3
Squat- 45x10 135x5x2 185x3 225x3 265x2 185 x 10 6 8
Leg extension- 110x12x5 (60s)
Hamstring curl- 95 x 12 12 8 (60s)

Quote

11-04-2015 , 03:29 AM

#802

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Tue 11/3
Usual rolling and stretches

Chin-ups- bwx3x2 +45x5x2 1x4.5 (1:30, 4:00, 5:30)

10 rounds x5 90s rest-
Incline db bench 70x5x10
Cable row 170x5x10

5 rounds x12 60s rest-
Ez lte +25x12x5
Ez curl +25x12x5

Tricep rope pushdown- 50x12x4 1x10 (60s)

Row- 1000m 4:00

Quote

11-06-2015 , 04:10 AM

#803

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Thu 11/5
Usual rolling and stretches

Squat- 45x5x2 135x5 205x3 255x2 285x1 300x1 225x8x3 (2:30)
Rdl- 135x5 180x5x4 1x4 (60s)
Hamstring curl- 95x12x2 1x10 2x8 (60s)
Leg extension 110x12x5 (60s)

Abs 3 rounds 60s rest-
Rkc 35 34 27
L/R 45 35 35
Sb crunches 35 25 20

Squats felt pretty good today. I was happy with 225x8x3 on short-medium rest, I think I'll start 5/3/1 next week.

Quote

11-08-2015 , 01:37 PM

#804

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Sun 11/8
Usual rolling and stretches

Db bench- 55x5x2 70x3 80x5x2 1x4 1x2 (2:45, 4:00, 5:30, 2:45)

10 rounds x5 90s rest-
Ohp 110x5x10
Chin-ups 5x10

5 rounds x12 60s rest-
Ez lte +30x12x2 1x10 2x8
Ez curl +30x12x2 1x10 2x9

Tricep rope pushdown- 50x12x2 2x10 (60s)

According to my schedule this was supposed to be a Saturday lift, but my sleep schedule has been crazy and I've only slept twice since Thursday.

Quote

11-10-2015 , 03:57 PM

#805

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Tue 11/10
Usual rolling and stretches

Deadlift- 135x5 225x5 275x3 315x2 275x 5 3
Squat- 45x10 135x5x2 205x3 245x2 185x10x3 (2:30)
Leg extension- 130x12x2 2x9 1x8 (60s)
Hamstring curl- 95x12x2 1x10 1x8 (60s)

Quote

11-11-2015 , 10:38 PM

#806

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Wed 11/11
Usual rolling and stretches

Chin-ups- bwx3x2 +45x5x2 1x4.75 (1:45, 3:30, 5:45)

10 rounds x5 90s rest-
Incline db bench 75x5x3 4x4 3x3
Cable row 180x5x2 170x5x8

5 rounds x12 60s rest-
Ez lte +30x12x1 3x10 1x8
Ez curl +30x12x2 1x10 2x8

Triceps- 50x12 60x12x3 (60s)

Row- 500m 1:50 300m :57 200m :39

Last edited by Gary Stevenson; 11-11-2015 at 10:44 PM.

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11-13-2015 , 11:32 AM

#807

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

Damn, getting pretty beastly.

Quote

11-13-2015 , 12:25 PM

#808

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Time to come to Vegas and see for yourself...although a 1day guest pass costs $25, lol

Last edited by Gary Stevenson; 11-13-2015 at 12:26 PM. Reason: golf and food tho

Quote

11-13-2015 , 12:33 PM

#809

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,100

$25 day pass? JFC

What does your actual membership cost?

Quote

11-13-2015 , 01:35 PM

#810

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

$25/mo with initial signup fee of $30 I think. They do not like guests

Quote

11-13-2015 , 01:38 PM

#811

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,100

Lol, yeah, they obv don't.

Quote

11-13-2015 , 09:53 PM

#812

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Fri 11/13
Usual rolling and stretches

Squat- 45x5x2 135x5x2 175x5 200x5 230x12 (4:00)
Rdl- 135x5 180x5x5 (60s)
Hamstring curl- 95x12x2 1x10 2x7 (60s)
Leg extension- 130x12x3 1x10 1x9 (60s)

Cycle 1/week 1 of 5/3/1 using a 1RM of 300. 230x12 felt decent, I was taking my sweet time in between reps on the last few to catch my breath, but overall I'm happy with it.

Quote

11-14-2015 , 11:37 PM

#813

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Sat 11/14
Usual rolling and stretches

Db bench- 55x5x2 70x3 80x5x2 1x4 1x2 (3:00, 4:30, 5:30, 3:00)

10 rounds x5 90s rest-
Ohp 115x5x6 4x4
Chin-ups 5x10

5 rounds x12 60s rest-
Ez lte +30x12x2 1x10 1x9
Ez curl +30x12x2 1x10 1x8

Lost my balance as I was laying back on my last set of bench, otherwise I think I would have completed 3x5. Then I started gettting some serious pain in my left forearm during arm stuff so I quit early.

Quote

11-16-2015 , 11:47 PM

#814

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Mon 11/16
Usual rolling and stretches

Deadlift- 135x5x2 205x5 235x5 270x6 (5:00)
Squat- 45x10 135x5 205x3 245x2 275x2 225x5x3 1x2 (2:00)
Leg extension- 130x12x3 1x9 1x8 (60s)
Hamstring curl- 95x12x2 1x10 1x9 1x7 (60s)

Abs 3 rounds 60s rest-
Rkc 33 30 27
L/R 40 35 35
Sb crunches 25 20 20

Row- 1000m 3:37

Cycle 1/ week 1 of 5/3/1 for deadlifts, 270 was meh. I just really suck at high rep DLs. Pretty sure the 3 and 1 days will be fine.

Quote

11-19-2015 , 12:37 AM

#815

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Wed 11/18
Usual rolling and stretches

Chin-ups- bwx3x2 +45x5x3 (1:30, 3:00, 6:00)

10 rounds x5 90s rest-
Incline db bench 75x5x5 3x4 2x3
Cable row- 170x5x10

5 rounds x12 60s rest-
Ez lte +30x12x3 1x10 1x8
Ez curl +30x12x2 1x10 2x8

Tricep rope pushdown- 50x12x2 3x10 (60s)

Abs 3 rounds 60s rest-
Rkc 36 27 28
L/R 40 35 25
Sb crunches 25 20 20

Quote

11-20-2015 , 11:40 PM

#816

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Fri 11/20
Usual rolling and stretches

Squat- 45x5x2 135x5x2 190x3 215x3 245x11 (5:00)
Rdl- 135x5 185x5x5 (60s)
Leg extension- 130x12x3 1x9 (60s)
Hamstring curl- 95x12x3 2x8 (60s)

Abs 3 rounds 60s rest-
Rkc 33 28 25
L/R 40 35 35
Sb crunches 30 20 20

Row- 1000m 3:37

Cycle 1/week 2 of 5/3/1 for squats, felt pretty good. I wasn't facing a mirror so I don't know how they looked, there may have been some twisting going on but w/e.

Quote

11-22-2015 , 01:19 AM

#817

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Sat 11/21
Usual rolling and stretches

Db bench- 55x5x2 70x3 80x5x3 (2:30, 4:30, 6:00)

10 rounds x5 90s rest-
Ohp 115x5x8 2x4
Chin-ups 5x10

5 rounds x12 60s rest-
Ez lte +30x12x3 2x10
Ez curl +30x12x3 2x10

Tricep rope pushdown- 50x12x3 1x10

Pumped I got 80x5x3 for db bench, would have been a little strange to be doing the same weight for incline 10x5 and regular 3x5. Had to pause the first superset after 4 sets due to intestinal problems...

Quote

11-22-2015 , 01:39 AM

#818

uscpf

Carpal \'Tunnel

Join Date: May 2010 Posts: 6,300

Do you still play basketball, or have you gotten away from that?

Quote

11-22-2015 , 02:34 AM

#819

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

I played pickup a couple days ago for the first time in a couple months, haven't played golf in 2 months either. I've just been more focused on poker, lifting, and DFS for whatever reason. Since the NBA is back to draw me into the basketball world, I'll probably start playing at the gym once or twice a week. Unfortunately I don't know many people out here that play bball otherwise I might try and make a team for a rec league.

Quote

11-24-2015 , 03:36 AM

#820

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Mon 11/23
Usual rolling and stretches

Deadlift- 135x5x2 225x3 250x3 285x5 (5:00)
Squat- 45x10 135x5 205x3 245x2 275x1 295x1 225x5x5 (2:00)
Leg extension- 130x12x3 1x10 1x8 (60s)
Hamstring curl- 95x12x2 1x11 (60s)

Cycle 1/ week 2 of deadlift, was whatever. Probably had more in me but pussed out. Heading to LA tomorrow for thanksgiving. I might try and get one more lift in before we leave, otherwise won't be lifting again til at least Friday.

Quote

11-28-2015 , 04:03 AM

#821

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Fri 11/27
Usual rolling and stretches

Chin-ups- bwx3x2 +50x4x2 1x3 (1:45, 3:45, 5:30)

10 rounds x5 90s rest-
Incline db bench 75x5x4 2x4 3x3 1x1
Cable row- 170x5x10

5 rounds x12 60s rest-
Ez lte +30x12x3 1x11 1x10
Ez curl +30x12x3 1x10 1x8

Tricep pushdown - 60x12 70x12x3 (60s)

Abs 3 rounds 60s rest-
Rkc 31 27 26
L/R 35 30 25
Sb crunches 25 25 20

Thanksgiving in LA was a lot of fun, plenty of good food and lots of alcohol. Probably didn't help with today's lift, but gotta live it up while we're young (30 in a month, yikes).

Quote

11-29-2015 , 10:57 PM

#822

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

11/29
Usual rolling and stretches

Squat- 45x5x2 135x5x2 185x3 200x5 230x3 255x8 (4:45)
Rdl- 135x5 185x5x5 (90s)
Hamstring curl- 95x12x2 2x10 1x8 (60s)
Leg extension- 130x12x4 1x10 (60s)

Abs 3 rounds 60s rest-
Rkc 29 28 24
L/R 40 35 35
Sb crunches 30 25 20

Cycle 1/ week 3 of 5/3/1 for squats- May have left a couple in the tank, but overall I'm satisfied.

Quote

12-01-2015 , 04:11 AM

#823

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Mon 11/30
Usual rolling and stretches

Db bench- 50x5 65x3 75x3 85x3x5 (3:15-4:30)

10 rounds x5 90s rest-
Ohp 115x5x6 3x4 1x3
Chin-ups 5x10

5 rounds x12 60s rest-
Ez lte+30 x 12 11 10 9 8
Ez curl +30x12x2 2x9 1x8

Tricep pushdown- 70x12 80x12x2 1x11 1x9

Quote

12-01-2015 , 07:24 PM

#824

drexah

Pooh-Bah

Join Date: Nov 2004 Posts: 5,962

finally going higher on the tricep pushdown weight i see ;p

Quote

12-01-2015 , 09:10 PM

#825

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,708

Haha, I use more weight when I'm not using the pull apart rope attachment. Yesterday I just used one of the curl bar attachments, I can do more weight with those but I think my triceps are pretty weak overall.

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