Gary stevenson's SS/BBall/Golf log
Join Date: Apr 2005
Posts: 11,664
Side note: there's some fitness show or something in town and a lot of the competitors come lift at my gym while they're here... I could legit grab a chair, bring some popcorn and admire the scenery all day.
Thu 9/14
Usual rolling and stretches
Deadlift- 135x5x2 225x5 255x5 285x10
Squat- 45x5x2 135x5 185x3 225x3 265x2 280x1x3
Leg press- 450x10x4 (60s)
Lying leg curl- 105x10x3 1x7 (30s)
Leg extension- 1 leg 60x10x2 2x9 (30s)
Standing calf raise- 165x10x4 (30s)
New cycle of 5/3/1 for deadlifts starting with a 375 1RM. 280 on squats felt easy.
Join Date: Feb 2010
Posts: 12,506
Dubby, the Olympia is today.
Contest ends tomorrow. Streams live on amazon fwiw.
We're rooting for big ramy this year.
Join Date: Apr 2005
Posts: 11,664
Ahh that makes sense. Didn't see any of the huge guys here.
Sat 9/16
Usual rolling and stretches
Bench- spoto- 45x5x2 115x5 145x3 160x5x5
8 rounds x8 60s rest-
Ohp 75x8x6 2x7
Chin-ups 8x5
5 rounds x10 30s rest-
Ez lte +35x10x3 1x9 1x8
Ez curl +35x10x3 2x7
5 rounds x10 30s rest-
Tricep pushdown 120x10x3 1x9 1x8
Db curl 27.5sx10x2 1x9 2x8
Join Date: Apr 2005
Posts: 11,664
Mon 9/18
Usual rolling and stretches
Squat- 45x10 135x5x2 190x3 215x3 245x8
Rdl- 95x5 155x10x4
Leg press- 450x3 540x6x3 (60s)
Lying leg curl- 105x10x2 2x7 (30s)
Leg extension- 1 leg 60x10x3 1x8 (30s)
Standing calf raise- 165x10x4 (30s)
Week 2 3001RM for squats, I definitely left some reps in the tank. I just need to get used to pushing myself again, been too comfortable coasting all summer.
Join Date: Apr 2005
Posts: 11,664
Wed 9/20
Usual rolling and stretches
Ohp- 45x10 95x4 115x2 125x5x5
8 rounds x8 60s rest-
Incline db bench 50sx8x8
Cable row 160x8x8
5 rounds x10 30s rest-
Ez lte +35x10x4 1x9
Ez curl +35x10x3 2x8
5 rounds x10 30s rest-
Tricep pushdown 120x10x4 1x9
Db curl 27.5sx10x4 1x8
The season of gains has returned!
*as I move up 5lbs every other month*
Join Date: Apr 2005
Posts: 11,664
Fri 9/22
Usual rolling and stretches
Deadlift- 135x5x2 235x3 270x3 305x8
Squat- front- 45x5 95x5 135x5 185x3x3 back- 185x5x4
Leg press- 450x3 540x right knee hurt so I stopped
Lying leg curl- 105x10x4 (30s)
Leg extension- 1 leg 60x10x3 1x8 (30s)
Standing calf raise- 165x10x4 (30s)
Week 2 375 1RM for deadlifts, they felt aight.
Join Date: Apr 2005
Posts: 11,664
Sun 9/24
Usual rolling and stretches
Bench- spoto- 45x5x2 115x5 155x3 165x5x3 2x4
8 rounds x8 60s rest-
Row 230x8x7 1x6
Chin-ups 2x5 1x4 2x3
5 rounds x10 30s rest-
Ez lte +35x10x5
Ez curl +35x10x4 1x8
5 rounds x10 30s rest-
Tricep pushdown 120x10x4 1x9
Db curl 27.5sx10x2 3x8
Current weight ~176
Join Date: Apr 2005
Posts: 11,664
Wed 9/27
Usual rolling and stretches
Squat- 45x10 135x5x2 205x5 230x3 255x7
Rdl- 95x5 155x10x3 1x7
Leg press- 450x3 540x6x4 (60s)
Leg extension- 1 leg- 60x10x4 (30s)
Lying leg curl- 110x10x2 1x8 1x6 (30s)
Standing calf raise- 165x10x4 (30s)
300 1RM week 3 for squats, not bad. The first three reps felt super strong, like I could have taken a pr shot today, good sign imo.
Last edited by Gary Stevenson; 09-28-2017 at 01:18 AM.
Join Date: Apr 2005
Posts: 11,664
Fri 9/29
Usual rolling and stretches
Ohp- 45x10 95x5 120x3 130x5x3 2x4
8 rounds x8 60s rest-
Db bench 55sx8x6 2x7
Cable row 160x8x8
5 rounds x10 30s rest-
Ez lte +35x10x5
Ez curl +35x10x4 1x8
5 rounds x10 30s rest-
Tricep pushdown 120x10x4 1x9
Db curl 27.5sx10x4 1x8
Ohp was fine, psyched myself out before even attempting a 5th rep on the 4th set, I was probably a flip to get it.
Join Date: Apr 2005
Posts: 11,664
Sun 8/1
Usual rolling and stretches
Deadlift- 135x5 185x5 255x5 285x3 320x7
Squat- front- 45x5 95x5 135x5 185x3 135x5x3 back- 135x10 185x10 225x5
Leg press- 450x3 540x8x3 1x6 (60s)
Lying leg curl- 110x10x4 (30s)
Leg extension- 1 leg- 65x10x3 1x8 (30s)
Standing calf raise- 180x10x4 (30s)
375 1RM week 3 for deadlifts, gonna move up at least 10lbs and skip the deload week.
Join Date: Apr 2005
Posts: 11,664
Tue 8/2
Usual rolling and stretches
Bench- spoto- 45x5x2 95x5 150x3 165x5x4 1x4
8 rounds x8 60s rest-
Ohp 75x8x8
Chin-ups 8x5
5 rounds x10 30s rest-
Ez lte +35x10x5
Ez curl +35x10x4 1x9
5 rounds x10 30s rest-
Tricep pushdown 120x10x2 1x9 2x8
Db curl 27.5sx10x3 2x9
Join Date: Apr 2005
Posts: 11,664
Wed 8/4
Usual rolling and stretches
Squat- 45x10 135x5x2 185x5 210x5 235x10
Rdl- 95x5 155x10x4
Leg press- 450x3 540x3 590x8x3 (60s)
Leg extension- 1 leg 65x10x4 (30s)
Lying leg curl- 115x10x2 1x7 1x6 (30s)
Seated calf raise- 80x10x5 (30s)
New cycle of squat 5/3/1 with a 310 1RM. Went up by 5lbs from the week 1 of the first cycle and added 1 rep so seems like progress.
Join Date: Apr 2005
Posts: 11,664
Fri 8/6
Usual rolling and stretches
Ohp- 45x10 95x5 115x3 130x5x4 1x4
8 rounds x8 60s rest-
Incline db bench 55sx8x5 3x6
Cable row 160x8x8
5 rounds x10 30s rest-
Ez lte +35x10x5
Ez curl +35x10x5
5 rounds x10 30s rest-
Tricep pushdown 120x10x5
Db curl 27.5sx10x4 1x8
Life update: back on the live poker grind, still running like **** :/
Join Date: Apr 2005
Posts: 11,664
Sun 8/8
Usual rolling and stretches
Deadlift- 135x5x2 225x5 260x5 295x8
Squat- front- 45x5 95x5 135x5 185x5 back- 185x5 225x5x3
Leg press- 450x3 590x8x4 (90s)
Lying leg curl- 115x10x3 1x6 (30s)
Leg extension- 1 leg 70x10x2 1x9 1x8 (30s)
Seated calf raise- 90x10x5 (30s)
Felt a little sluggish today, not too happy with the DLs.
Join Date: Feb 2010
Posts: 12,506
Do you use wrist straps on your heavy dead lifts?
Join Date: Apr 2005
Posts: 11,664
No I don't have any, just mixed grip and chalk
Join Date: Feb 2010
Posts: 12,506
You ****ing beast.
Obv I only have 300 but at like 255 I have to put straps on or I can only get like 4 reps before I can't hold the bar anymore.
Join Date: Apr 2005
Posts: 11,664
It's just grip strength, the more you practice w/o straps, the more weight/reps you'll be able to get without them. Chalk really helps too if you haven't tried it. But I try to hit all warmups double overhand w/o chalk to work on grip strength.
Tue 8/10
Usual rolling and stretches
Bench- spoto- 45x10 115x5 150x3 160x5x5 <-- was supposed to be 165 but I forgot how to add. 160 felt easy at least
8 rounds x8 60s rest-
Seated row 200x8x8
Chin-ups 3x5 2x4
5 rounds x10 30s rest-
Ez lte +40x10x4 1x9
Ez curl +40x10x2 2x8 1x6
5 rounds x10 30s rest-
Tricep pushdown 130x10x3 1x9 1x8
Db curl 27.5sx10x3 2x8
Also played golf this morning, shot 80 with the pins in super tough locations.
Join Date: Apr 2005
Posts: 11,664
Thu 8/12
Usual rolling and stretches
Squat- 45x10 135x5x3 195x3 225x3 250x9
Rdl- 95x5 155x10x3
Leg press- 500x3 630x5x3 (60s)
Leg extension- 1 leg 70x10x3 (30s)
Lying leg curl- 115x10x2 1x7 (30s)
Seated calf raise- 100x10x4 (30s)
310 1RM week 2 for squats, they felt good. I had to rush things so only did 3 sets of all accessories.
Played golf again this afternoon, shot 82 from the tips. My left wrist has really been bothering me when golfing recently. I definitely need to do a proper warmup for it from now on.
Join Date: Apr 2005
Posts: 11,664
Mon 8/16
Usual rolling and stretches
Ohp- 45x10 95x5 115x3 130x5x5
8 rounds x8 60s rest-
Db bench 55sx8x8
Cable row 160x8x8
5 rounds x10 30s rest-
Ez lte +40x10x3 2x8
Ez curl +40x10x3 2x8
5 rounds x10 30s rest-
Tricep pushdown 130x10x4 1x9
Db curl 27.5sx10x4 1x8
I was busy all weekend and was too tired/drunk to hit the gym. I also played golf again Saturday and did some warmups for my wrists and played mostly pain free, definitely hit the ball a million times better too.
Join Date: Apr 2005
Posts: 11,664
Wed 8/18
Usual rolling and stretches
Deadlift- 135x5x2 240x3 275x3 310x8
Squat- 45x5 135x5 185x5 225x5x3
Leg press- 500x3 630x5 1x2 (60s)
Leg extension- 1 leg 70x2 2 legs 70x10 90x10 110x10 (30s)
Lying leg curl- 115x10x2 1x8 1x6 (30s)
Seated calf raise- 110x10x5 (30s)
Week 2 385 1RM for deadlifts, I took some pretty long pauses on the last two reps but they felt good. Left knee started feeling weird on leg presses so I stopped. It also hurt when I tried the 1 leg extensions but it was fine using both so I just did some light weight.
Join Date: Apr 2005
Posts: 11,664
^^^LOL, just realized I've written 8/x the whole month of October, guess I've been living in the past.
Fri 10/20
Usual rolling and stretches
Bench- spoto- 45x5x2 115x5 150x3 165x5x4 1x4
8 rounds x8 60s rest-
Ohp 80x8x6 2x7
Chin-ups 8x5
5 rounds x10 30s rest-
Ez lte +40x10x3 1x9 1x8
Ez curl +40x10x3 1x8 1x7
5 rounds x10 30s rest-
Tricep pushdown 130x10x2 3x8
Db curl 27.5sx10x5
Join Date: Apr 2005
Posts: 11,664
Sun 10/22
Usual rolling and stretches + bike 5:00
Squat- 45x10 135x5x2 210x5 235x3 265x6
Rdl- 95x5 155x10x3
Leg press- 500x3 630x5x4 (60s)
Leg extension- 1 leg 70x10x3 1x9 (30s)
Lying leg curl- 115x10x2 2x7 (30s)
Seated calf raise- 120x10x5 (30s)
Week 3 310 1RM for squats. Meh, I haven’t been getting the best sleep the last few days and haven’t had much energy throughout the day because of it. Also poker stress from continued run bad :/
Join Date: Apr 2005
Posts: 11,664
Mon 10/23
Usual rolling and stretches
Ohp- 45x5x2 105x4 125x3 135x5x1 2x4 1x3 1x2
8 rounds x8 60s rest-
Incline db bench 55sx8x4 2x7 2x6
Cable row 160x8x8
5 rounds x10 30s rest-
Ez lte +40x10x1 3x9 1x8
Ez curl +40x10x3 2x8
5 rounds x10 30s rest-
Tricep pushdown 130x10x3 2x9
Db curl 30sx10x2 1x9 1x8 1x7
Everything felt super heavy today.
Join Date: Apr 2005
Posts: 11,664
Wed 10/25
Usual rolling and stretches + bike 5:00
Deadlift- 135x5 205x5 260x5 295x3 330x7
Squat- 45x10 135x10 185x10 225x6 255x5 275x2
Leg press- 540x3 630x7x2 1x5 (60s)
Lying leg curl- 115x10x4 (30s)
Seated calf raise- 130x10x5 (30s)
Week 3 385 1RM for deadlifts, not bad.