Gary stevenson's SS/BBall/Golf log - Page 44

Wed 3/1
Usual rolling and stretches

Bench- 45x10 115x5 155x4 175x3 185x5x3

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

5 rounds x10 45s rest-
Ez lte +40x10x4 1x8
Ez curl +40x10x3 2x8

5 rounds x10 45s rest-
Tricep pushdown 120x10x2 1x9 2x8
Db curl 27.5sx10x2 1x9 2x8

Pretty good progress on bench so far, imo. I kinda dive bombed the last rep of the third set but I'll take it.

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03-03-2017 , 10:52 PM

#1077

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Fri 3/3
Usual rolling and stretches + row 500m 1:43

Squat- 45x10 135x5x2 215x5 245x3 275x7
Rdl- 95x5 185x3 215x5x4 1x3 (2:00)
Leg extension- 170x10x5 (45s)
Lying leg curl- 105x10x3 2x7 (45s)
Leg press- 450x5 540x5x3 1x3 (45s)
Standing calf raise- 180x10x4 1x9 (45s)

320 1RM week 3 for squats. According to a 1RM calculator, I should be able to get 339x1...lol

#randomggo- never knew there were so many jump rope variants. Today I saw one guy jumping with no rope but still making the hand motion and another guy feebly attempting to jump while standing on the flat side of a bosu ball, like trying to get the rope underneath the squishy part too.

Quote

03-05-2017 , 09:41 PM

#1078

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Sun 3/5
Usual rolling and stretches

Ohp- 45x10 95x5 120x3 135x2 140x5x1 2x4

10 rounds x5 90s rest-
Incline db bench 70sx5x6 2x4 2x3
Cable row 200x5x10

2 arm row- 90x10 180x10x3

5 rounds x10 45s rest-
Ez lte +40x10x4 1x9
Ez curl- +40x10x4 1x8

5 rounds x10 45s rest-
Tricep pushdown 120x10x3 2x8
Db curl 27.5sx10x2 1x9 2x8

Super close to getting 5 reps on the last two sets.

Quote

03-06-2017 , 09:59 PM

#1079

CocoaKrispies

grinder

Join Date: Jul 2007 Posts: 472

Better hurry up and hit all your goals before we show up and set you back a month.

Quote

03-06-2017 , 10:49 PM

#1080

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Lol, perhaps I'll do 1RM testing right before you guys get here

Quote

03-08-2017 , 10:33 PM

#1081

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Wed 3/8
Usual rolling and stretches + row 500m 1:41

Deadlift- 135x5 185x5 250x3 285x3 320x8
Squat- 45x10 135x10 185x10 225x10 185x10 paused- 185x5x3
Lying leg curl- 105x10x5 (45s)
Standing calf raise- 180x10x4 1x8 (45s)
Leg extension- 175x10x2 2x8 (45s)

Deadlift 5/3/1 395 1RM week 2. I used mix grip with my left palm facing me for the first 4 reps and they felt super easy, there was a noticeable difference when I switched for the last 4.

Quote

03-09-2017 , 08:57 PM

#1082

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Thu 3/9
Usual rolling and stretches

Bench 45x5x2 115x5 155x4 180x2 190x4x2 2x3

10 rounds x5 90s rest-
Ohp 115x5x7 3x4
Chin-ups 10x5

5 rounds x10 45s rest-
Ez lte +40x10x5
Ez curl +40x10x3 1x8 1x7

5 rounds x10 45s rest-
Tricep pushdown 120x10x3 2x8
Db curl 27.5sx10x2 1x9 1x8 1x7

I think I would have had 5 on the first set of bench if I had used a spotter.

Quote

03-11-2017 , 09:07 PM

#1083

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Sat 3/11
Usual rolling and stretches + row 500m 1:48

Squat- 45x10 135x5 225x3 275x2 295x1 305x1 PR 355(walkout) 315x1 PR
Rdl- 95x5 185x3 215x5x5
Leg press- 450x5 540x5 590x5x2 1x2 right knee pain
Leg extension- 175x2 right knee pain
Lying leg curl- 110x10x2 2x8 1x6 (45s)
Standing calf raise 180x10x4 (45s)

Decided to test my squat 1RM today since I won't be in the gym for about a week starting Tuesday for march madness. 315 didn't feel like a total grind, I probably had 320 and possibly 325 if I had structured the warmups differently. I may do the same thing for DLs since my next lift is supposed to be a heavy amrap set which would probably be 5ish reps.

Last edited by Gary Stevenson; 03-11-2017 at 09:20 PM.

Quote

03-14-2017 , 01:17 AM

#1084

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Mon 3/13
Usual rolling and stretches

Ohp- 45x10 95x5 120x3 135x2 140x4x1 3x3

10 rounds x5 90s rest-
Db bench 70sx5x10
Cable row 200x5x10

5 rounds x10 45s rest-
Ez lte +40x10x4 1x8
Ez curl +40x10x4 1x8

5 rounds x10 45s rest-
Tricep pushdown 120x10x5
Db curl 27.5sx10x5

Didn't have it today for ohp, everything just felt heavy as ****. Probably at least partly due to playing poker til 6:30am. Definitely glad I didn't attempt a 1RM, I may not have gotten 145 lol.

In more positive news, I shot 78 and 75 my last two rounds, guess I'm going pro

Quote

03-14-2017 , 01:29 AM

#1085

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

nice pr!

Quote

03-14-2017 , 11:08 AM

#1086

Go Get It

Carpal \'Tunnel

Join Date: Feb 2010 Posts: 12,506

****ing like 60 lbs ahead of me in 1rm squat. Very nice.

Also legit couple of rounds there.

Quote

03-15-2017 , 04:00 AM

#1087

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Aidan, tyty.

Nicholas, tyty. Played again today and shot 80. Actually got pretty lucky to shoot that low, I hit a bunch of tee shots with driver and 3wood pretty far off line and was able to find them and get them back in play and salvage pars or bogeys. Could have easily been mid 80s if I had lost more than one ball.

Quote

03-21-2017 , 06:38 PM

#1088

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Tue 3/21
Usual rolling and stretches

Bench- 45x10 115x5 155x3 180x2 190x4x1 3x3

10 rounds x5 90s rest-
Ohp 110x5x8 2x4
Chin-ups 10x5

5 rounds x10 60s rest-
Ez lte +40x10x2 3x8
Ez curl +40x10x2 2x8 1x6

5 rounds x10 60s rest-
Tricep pushdown 110x10x5
Db curl 22.5sx10x5

Bench felt ok today, which is the best I could hope for after staying on the strip Wed-Sun for march madness while drinking heavily and eating pretty terribly.

Adding random cardio when I have time

Last edited by Gary Stevenson; 03-21-2017 at 06:43 PM. Reason: because I'm fat

Quote

03-23-2017 , 06:05 AM

#1089

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Wed 3/22
Usual rolling and stretches + row 500m 1:46

Squat- 45x10 135x5x2 195x5 225x5 250x5 135x5
Rdl- 95x5 135x3 185x5x5 (90s)
Leg press- 450x5 590x5x3 (90s)
Leg extension- 175x10x2 2x8 (60s)
Lying leg curl- 110x10x2 2x8 (60s)
Standing calf raise- 180x10x4 (60s)

Was super lazy all day and decided not to play poker, then randomly decided to hit the gym at 11pm. Had a massive headache when I started squats so I gave up after 5, I'll restart this 330 1RM next week.

Quote

03-24-2017 , 10:20 PM

#1090

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Fri 3/24
Usual rolling and stretches

Ohp- 45x10 95x5 120x3 135x2 140x4x1 2x3 1x2

10 rounds x5 90s rest-
Incline db bench 65sx5x7 1x4 2x3
Cable row 190x5x10

5 rounds x10 45s rest-
Ez lte +40x10x2 3x8
Ez curl +40x10x3 2x8

5 rounds x10 45s rest-
Tricep pushdown 120x10x2 2x9 1x8
Db curl 25sx10x5

I started a cut, so goodbye gains.

Quote

03-26-2017 , 09:28 PM

#1091

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Sun 3/26
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 185x5 235x5 270x5 305x8
Squat- form- 45x10 135x5 185x3 225x3 255x3 275x3
Leg press- 450x4 590x5x4 (60s)
Lying leg curl- 110x10x5 (60s)
Leg extension- 175x10x3 2x8 (60s)
Standing calf raise- 180x10x5 (60s)

400 1RM week 1 for deadlifts. Considering I'm eating at a deficit, I'm ok with today. I just did triples for squats and really focused on form. I tried keeping everything tight and making sure I wasn't leaning forward on the way up, they felt good.

Quote

03-26-2017 , 09:59 PM

#1092

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,042

Go for 405 before the cut? Unless you've already lifted that in the past.

Quote

03-26-2017 , 10:31 PM

#1093

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

I was going to try before my march madness degeneracy, but got busy and didn't make it to the gym. I probably should go for it once, if I'm feeling good next week I think I will attempt it. Previous 1RM is 380 I think? Thanks for the reminder, Yugo

Quote

03-27-2017 , 09:56 AM

#1094

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,042

Np, no big deal if you don't get it but pretty sweet if you can hit it imo.

Quote

03-28-2017 , 07:26 PM

#1095

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Tue 3/28
Usual rolling and stretches

Bench- 45x10 115x5 155x3 180x2 190 x 5 4 3 3

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

5 rounds x10 60s rest-
Ez lte +40x10x3 2x8
Ez curl +40x10x3 2x8

5 rounds x10 60s rest-
Tricep pushdown 120x10x2 3x8
Db curl 27.5sx10x1 1x9 3x8

First set of bench was great, second set I would have gone for 5 with a spot but kinda doubt I would have gotten it.

Quote

03-31-2017 , 12:51 AM

#1096

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Thu 3/30
Usual rolling and stretches + row 500m 1:47

Squat- 45x10 135x5x2 195x5 225x5 250x8
Rdl- 135x5 190x5x5 (90s)
Leg press- 450x4 590x5x5 (60s)
Leg extension- 175x10x4 1x8 (60s)
Lying leg curl- 115x10x2 3x6 (60s)
Standing calf raise- 180x10x5 (45s)

Restarted 5/3/1 with 330 1RM...at least I got more than last week's 5 reps. Gonna just have to accept that this is the new normal, weakness.

On the plus side, I finally got a new car- 2015 Audi A4

Quote

03-31-2017 , 08:06 PM

#1097

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Fri 3/31
Usual rolling and stretches

Ohp- 45x10 95x5 120x3 135x2 140x4x1 3x3

10 rounds x5 90s rest-
Db bench 70sx5x10
Cable row 200x5x10

5 rounds x10 60s rest-
Ez lte +40x10x3 2x8
Ez curl +40x10x3 2x8

5 rounds x10 60s rest-
Tricep pushdown 120x10x3 2x9
Db curl 25sx10x5

My neck was feeling a little stiff/tight today so I didn't want to push anything too hard, otherwise I would have gone for one more rep on all ohp sets.

Quote

03-31-2017 , 10:03 PM

#1098

Go Get It

Carpal \'Tunnel

Join Date: Feb 2010 Posts: 12,506

Quote:

Originally Posted by Gary Stevenson

LOLOL, Lauren and I go do dinner last night and on the way back she says something like "I think Alex and Louie broke up". I insta think no ****ing way. Shes like no he posted something about moving on from a girl on facebook. I drive stunned for like 15 secs and she starts reading the post. I basically insta know it's a troll and then she tells me Louie has liked the post...... Was pretty funny, we got a good laugh from it.

Obv GJ on new car.

Quote

04-01-2017 , 07:36 AM

#1099

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Quote:

Originally Posted by Go Get It

Lol

The Facebook post was all Louie's idea, she's a natural troll

Quote

04-03-2017 , 01:05 AM

#1100

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,667

Sun 4/2
Usual rolling and stretches + row 500m 1:48

Deadlift- 135x5 225x3 315x2 365x1 390x1 PR 405x1 PR
Squat- form 45x5 135x5 185x5 225x5x3 185x5 135x10
Leg extension- 175x10x3 2x8 (60s)
Lying leg curl- 115x10x2 2x8 1x6 (60s)
Standing calf raise- 180x10x5 (60s)

Took Yugo's advice (thanks buddy) and went for 4 plates. 390 went up really fast, 405 was way more of a grind. Not sure if you can tell from the front view, but it was probably close to hitching, think I'd get white lights tho.

Also shot 78 today.

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