Wed 10/12
Usual rolling and stretches

Ohp- 45x10 85x5 105x3 120x2 125x2 130x1 135x1 115x5x3

10 rounds x5 90s rest-
Incline db bench 70x4x2 60x5x3 1x4 1x3 50x5x3
Cable row 80x5x2 70x5x8

5 rounds x10 60s rest-
Ez lte +30x10x4 1x8
Ez curl +30x10x4 1x8

5 rounds x10 60s rest-
Tricep pulldown 110x9x1 3x8 1x7
Db curl 25sx10x2 2x9 1x8

Decided to try some heavier ohp because why not. Felt pretty good, think I had 140 in me but wanted to do 3x5 after so I didn't try it. I can only assume that all the ohp reps caused the pathetic incline performance. My right wrist also started hurting during incline, a pain I hadn't felt since last time I was doing heavyish barbell ohp and bench.

Thu 10/13
Usual rolling and stretches + row 500m 1:45

Deadlift- 135x5 175x5 225x5 260x5 290x10
Squat- 45x10 135x5 185x10x4
Leg press- 360x5 450x3 540x5x4 (60s)
Lying leg curl- 95x10x3 1x7 (60s)
Leg extension- 145x10x2 2x8 (60s)
Standing calf raise- 165x10x4 (60s)

New 5/3/1 with a 380 1RM week 1.

*Fri 10/14
Usual rolling and stretches

Db bench- 50sx10 70sx3 80sx5x2 1x4

10 rounds x5 90s rest-
Ohp 100x5x6 4x4
Chin-ups 10x5

5 rounds x10 60s rest-
Ez lte +30x10x3 2x8
Ez curl +30x10x3 1x8 1x7

5 rounds x10 60s rest-
Tricep pushdown 110x10x1 1x8 3x7
Db curl 22.5sx10x5

Technically, this lift is Friday and my 3rd day in a row, but I actually slept from like 11pm Thu night til 630am Fri, then decided to take a power nap before I went to play poker that lasted from 11am-7pm... I guess all the live poker recently finally caught up to me.

Tue 10/18
Usual rolling and stretches + row 500m 1:45

Squat- 45x10 135x5x2 185x5 205x5 235x10
Rdl- 95x5 155x3 190x5x5 (90s)
Leg extension- 145x10x5 (60s)
Lying leg curl- 95x10x3 2x7 (60s)
Standing calf raise- 165x10x5 (60s)

5/3/1 305 1RM for squats, they felt aight, left a couple in the tank.

Wed 10/19
Usual rolling and stretches

Ohp- 45x5x2 85x5 110x3 120x5x3

10 rounds x5 90s rest-
Db bench 65sx5x7 2x4 1x3
Cable row 2 arms 140x5 150x5 160x5x8

5 rounds x10 60s rest-
Ez lte +30x10x5
Ez curl +30x10x5

5 rounds x10 60s rest-
Tricep pushdown 100x10x4 1x8
Db curl 25sx10x3 1x9 1x8

Gonna do some ohp 3x5 for a bit and decided to change incline to regular bench. I might add some other back exercise at some point to make up for not doing rows anymore. I didn't feel any wrist pain today so I think last week was just due to overuse and not being used to heavyish ohp. Although, my right shoulder felt kinda dead halfway through my bench sets. It wasn't in any pain at all, it just wouldn't lift the weight while my left side definitely had 10x5 in it, weird.

Fri 10/21
Usual rolling and stretches + row 500m 1:46

Deadlift- 135x5x2 240x3 275x3 310x8
Squat- 45x10 paused 135x5 185x5x5 (90s)
Lying leg curl- 95x10x5 (60s)
Leg extension- 150x10x3 1x9 1x8 (60s)
Standing calf raise- 165x10x4 1x9 (60s)

5/3/1 week 2 380 1RM. Meh, shoulda used chalk.

Sun 10/23
Usual rolling and stretches

Db bench- 50x10 70x3 80sx5x3

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

5 rounds x10 60s rest-
Ez lte +35x10x2 1x9 2x8
Ez curl +35x10x2 1x8 2x7

5 rounds x10 60s rest-
Tricep pushdown 100x10x4 1x8
Db curl 25sx10x2 3x9

Tue 10/25
Usual rolling and stretches + row 500m 1:43

Squat- 45x10 135x5x2 190x3 220x3 245x9
Rdl- 95x5 155x5 195x5x5 (90s)
Leg press- 360x5 450x3 540x5x4 (60s)
Leg extension- 150x10x4 1x8 (60s)
Lying leg curl- 100x8x2 2x6 (60s)
Standing calf raise- 165x10x5 (60s)

5/3/1 305 1RM week 2 for squats.

In other news, this type of **** happens daily at my gym
https://instagram.com/p/BLjo0BjjuGF/
#VegasGyms

Thu 10/27
Usual rolling and stretches

Ohp- 45x5x2 95x5 110x3 120x3 125x5x3

10 rounds x5 90s rest-
Db bench 65x5x9 1x4
Cable row 160x5x10

5 rounds x10 60s rest-
Ez lte +35x10x3 1x9
Ez curl +35x10x3 1x9

Had to cut it short today bc the gf needed a ride to rental car place (she got in a minor accident, but is fine).

Sat 10/29
Usual rolling and stretches + row 500m 1:47

Deadlift- 135x5 185x5 255x5 290x3 325x7
Squat- paused 45x10 135x5 195x5x5 (90s)
Leg press- 360x5 450x3 540x5x5 (60s)
Lying leg curl- 100x10x2 1x8 (60s)

Week 3 5/3/1 380 1RM for deadlifts. I used chalk today, felt decent. I might do a deload next week for DLs depending on how I feel. Also ran short on time at the end so I had to cut some stuff out.

Mon 10/31
Usual rolling and stretches

Db bench- 55x8 75x3 85s x 5 3 3 2

10 rounds x5 90s rest-
Ohp 105x5x8 2x4
Chin-ups 10x5

5 rounds x10 60s rest-
Ez lte +35x10x2 2x8 1x7
Ez curl +35x10x2 1x8 2x7

5 rounds x10 60s rest-
Tricep pushdown 100x10x2 1x9 2x8
Db curl 25sx10x2 1x9 1x8 1x7

Wed 11/2
Usual rolling and stretches + row 500m 1:51

Squat- 45x10 135x5x2 205x5 235x3 260x4
Rdl- 95x5 155x3 200x5x5 (90s)
Leg press- 360x5 450x3 540x5x5 (90s)
Lying leg curl- 100x10x2 1x7 2x6 (60s)
Leg extension- 150x10x5 (60s)
Standing calf raise- 165x10x5 (60s)

Gave up on squats, I suck. I felt a little pain on the inside of my right knee while warming up so that may have been going through my mind, but still, pathetic.

Thu 11/3
Usual rolling and stretches

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

10 rounds x5 90s rest-
Db bench 65x5x10
Cable row 170x5x10

5 rounds x10 60s rest-
Ez lte +35x10x2 3x8
Ez curl +35x10x3 2x8

5 rounds x10 60s rest-
Tricep pushdown 100x10x4 1x8
Db curl 25sx10x4 1x8

Sat 11/5
Usual rolling and stretches + row 500m 1:46

Deadlift- 135x5 speed- 135x5 225x5x4
Squat- 45x10 paused- 135x5 185x3 205x5x5 (90s)
Leg press- 360x10x5 (60s)
Lying leg curl- 100x10x3 2x8 (60s)
Standing calf raise- 180x10x4 1x9 (60s)
Leg extension- 155x10x2 1x8 (60s)

Taking a deload week for squats and deads to give my legs a breather.

Mon 11/7
Usual rolling and stretches

Db bench- 50x10 75x3 85sx 4 3 2 2

10 rounds x5 90s rest-
Ohp 105x5x8 2x4
Chin-ups 10x5

5 rounds x10 60s rest-
Ez lte +35x10x3 1x9 1x8
Ez curl +35x10x3 1x8 1x7

5 rounds x10 60s rest-
Tricep pushdown 100x10x4 1x8
Db curl 25sx10x4 1x8

Wed 11/9
Usual rolling and stretches + row 500m 1:47

Squat- 45x10 135x5 185x3 225x3 265x2 280x1 290x1
Rdl- 45x5 175x3 205x5x5 (90s)
Leg extension- 155x10x3 (45s)
Lying leg curl- 100 x 10 8 6 (45s)
Standing calf raise- 180x10x3 (45s)

Deload week for squats, had to rush the end too.

Fri 11/11
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 130 x 5 4 4 2

10 rounds x5 90s rest-
Db bench 70sx5x4 3x4 1x3 2x2
Cable row 170x5x10

5 rounds x10 60s rest-
Ez lte +35x10x2 3x8
Ez curl +35x10x2 2x8 1x7

5 rounds x10 60s rest-
Tricep pushdown 100x10x4 1x8
Db curl 25sx10x3 1x9 1x8

Sun 11/13
Usual rolling and stretches + row 500m 1:42

Deadlift- 135x5 230x5 265x5 300x10
Squat- 45x10 paused- 135x5 185x5 210x5x5 (90s)
Leg press- 360x5 450x3 540x5x5 (60s)
Lying leg curl- 100x10x2 2x8 1x7 (45s)
Standing calf raise- 180x10x4 1x9 (45s)
Leg extension- 155x10x3 1x8 1x7 (45s)

Week 1 of a new 5/3/1 cycle with a 390 1RM. I was planning to head to the Bellagio to grind and push today's lift to tomorrow, but they decided to have a marathon on the strip so it was impossible to get there, lol cardio.

This is great! THere is a woman who is a professional acrobat who trains at the local YMCA who is an absolute beast at this sort of stuff, she posts some great instagrams too. Her tag is flyingtigermonkey

Solid lifting of late!

Are you coming through next month, or is Lauren making stuff up?

Yea it's pretty impressive, although I think almost all the people doing it around here just want attention. And thanks!

Yea we're most likely making the drive back and may come through, not 100% sure of plans yet. I'll let you know as soon as we finalize

Tue 11/15
Usual rolling and stretches

Db bench- 50sx8 75sx3 85sx 4 3 3

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

5 rounds x10 60s rest-
Ez lte +35x10x3 2x8
Ez curl+35x10x2 1x8 2x7

5 rounds x10 60s rest-
Tricep pushdown 100x10x2 3x8
Db curl 25sx10x3 1x9 1x8

Played golf yesterday and shot a 78 which I'm pretty happy with considering it's only my 2nd round since July I think (also left like 3 birdie putts short from <8ft). I tweaked my right wrist on an uphill chip shot where the club just struck in the ground. I took some ibuprofen and iced it yesterday and tried not to push it at all today, I'll keep an eye on it and hope it doesn't develop into anything serious. I probably had an extra rep in all my bench sets but chose not to go for it to prevent having to bail and risk further injury. Didn't feel any pain or discomfort during anything so that's a promising sign.

Well, you're only allowed to come over if you bring your doggies.

Obv, can't road trip w/o dogs. I see you've got a new bundle of joy too (i'm assuming you two are back together...)