Fri 8/24
Usual rolling and stretches + bike 5:00

Deadlift- 135x5x2 225x5 275x3 315x3x2 275x3
Squat- 45x8 135x5 185x5 225x3 185x5x3
Lying leg curl- 1 leg 35x12x5 (30s)
Leg extension- 1 leg 65x12x2 (30s)
Seated calf raise- 90x12x5 (30s)

Had a really bad bruise on my right shin that made leg extensions excruciating

Sun 8/26
Usual rolling and stretches

Ohp- 45x8 95x5 115x2 125x5x2 2x4 1x3 (lol_weak)

8 rounds x10 60s rest-
Db bench 45sx10x8
Cable row 110x10x8

5 rounds x12 30s rest-
Ez lte +20x12x5
Ez curl +20x12x5

Db fly- 30sx8x3 1x7 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 40x10x1 3x9 1x8
Db curl 20sx12x5

Wed 8/29
Usual rolling and stretches + bike 5:00

Squat- 45x8 135x5 185x5 225x4x5
Rdl- 95x5 135x8x4
Leg extension- 1 leg 65x12x5 (30s)
Lying leg curl- 1 leg 40x12x2 1x10 1x8 (30s)
Seated calf raise- 100x12x4 (30s)

Fri 8/31
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 135x3 150x5x5

8 rounds x10 60s rest-
Seated row 140x10x8
Chin-ups 3x5 1x4 4x3

5 rounds x12 30s rest-
Ez lte +25x12x5
Ez curl +25x12x5

Db fly- 30sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 40x12x5
Db curl 22.5sx12x4 1x10

Sun 9/2
Usual rolling and stretches + bike 5:00

Deadlift- 135x8 225x5 275x5x5
Squat- paused 45x8 135x5 185x5 225x3 185x5x4
Lying leg curl- 1 leg 40x12x3 2x10 (30s)
Leg extension- 1 leg 70x12x3 2x10 (30s)
Seated calf raise- 100x12x5 (30s)

Tue 9/4
Usual rolling and stretches

Ohp- 45x8 95x5 115x3 125x5x5

8 rounds x10 60s rest-
Incline db bench 40sx10x8
Cable row 120x10x8

5 rounds x12 30s rest-
Ez lte +25x12x5
Ez curl +25x12x5

Db fly- 30sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x3 2x11
Db curl 22.5sx12x5

Finally started getting back into golf after playing like twice in 5 months. I was doing this really weird thing at the top of my backswing which started because I was getting crazy flat on the way back. When I was back in CT my dad gave me one quick tip (try to keep the clubhead outside of my hands on my backswing) and I'm hitting it better than I have in years. Pretty excited to get back into it.

Thu 9/6
Usual rolling and stretches + bike 5:00

Squat- 45x8 135x5 185x3 225x3 255x2 265x3x3
Rdl- 95x5 145x8x4
Leg extension- 1 leg 70x12x5 (30s)
Lying leg curl- 1 leg 40x12x3 1x10 1x8 (30s)
Seated calf raise- 100x12x5 (30s)

Fri 9/7
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 135x3 155x5x5

8 rounds x10 60s rest-
Ohp 55x10x8
Chin-ups 4x8 3x6 1x4

5 rounds x12 30s rest-
Ez lte +25x12x5
Ez curl +25x12x5

Db fly- 30sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x2 2x11 1x10
Db curl 25sx12x5

Played golf for the first time since getting back to Vegas a couple weeks ago. I didn't hit it nearly as well as I have been on the range recently, but I'm definitely heading in the right direction. Shot 39 on the front with a breakfast ball and I think I was like +1 or 2 on the back before we had to quit after 13.

Sun 9/9
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 225x5 275x3 295x5x2 1x2
Squat- 45x8 135x5 185x10x3
Lying leg curl- 1 leg 40x12x5 (30s)
Leg extension- 1 leg 75x12x3 2x10 (30s)
Seated calf raise- 100x12x5 (30s)

My upper left tricep started to hurt on my third set of DLs so I stopped. Not sure where that came from, I've never felt any pain there before.

Wed 9/12
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 130x5x4 1x4

8 rounds x10 60s rest-
Db bench 50sx10x8
Cable row 130x10x8

5 rounds x12 30s rest-
Ez lte +25x12x5
Ez curl +25x12x5

Db fly- 35sx8x3 1x7 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x4 1x11
Db curl 25sx12x5

Sat 9/15
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 135x3 150x2 160x5x5

8 rounds x10 60s rest-
Seated row 160x10x8
Chin-ups 6x5 2x3

5 rounds x12 30s rest-
Ez lte +25x12x5
Ez curl +25x12x5

Db fly- 35sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x5
Db curl 27.5sx12x4 1x10

Played basketball after Wednesday's lift and hurt my right knee somehow. I didn't feel anything at the gym but when I got home it was a kind of throbbing pain and looked a little swollen. The last two days I haven't been able to squat down on it so I'm gonna give it a few more days before I attempt to do a lower body workout.

Wed 9/19
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 130x5x4 1x4

8 rounds x10 60s rest-
Incline db bench 45sx10x4 1x9 3x7
Cable row 100x10x8

5 rounds x12 30s rest-
Ez lte +30x12x2 1x11 2x10
Ez curl +30x12x3 1x11 1x10

Db fly- 40x8x2 2x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x5
Db curl 27.5sx12x4 1x11

I went to the gym yesterday to try to do this workout but my back was spazzing out. It was this weird tightness that got worse as the day went on. It was tight in general but it really hurt anytime I moved my left arm and shoulder. I'm thinking I may have just slept on it funny because I didn't do anything physical that would have caused it. Woke up today with minimal tightness and felt fine while lifting.

Also, my knee is feeling better, I'm definitely gonna give it a go soon.

Fri 9/21
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 135x3 155x2 165x5x3 1x4 1x2 (holy **** that last set felt like I added 20lbs to it)

8 rounds x10 60s rest-
Ohp 60x10x8
Chin-ups 8x5

5 rounds x12 30s rest-
Ez lte +30x12x4 1x10
Ez curl +30x12x4 1x10

Db fly- 40sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 60x10x1 4x8
Db curl 27.5sx12x4 1x10

Sun 9/23
Usual rolling and stretches + bike 5:00

Squat- 45x5x2 135x5x2 185x5 225x3x3
Rdl- 95x5 135x8x4
Leg extension- 30x12x3 (30s)
Lying leg curl- 40x12x2 1x10 2x8 (30s)
Seated calf raise- 100x12x5 (30s)

My knee felt ok. I tried doing 75lbs for leg extensions but it was too painful, 30 felt slightly better.

Also, Tigahhhhhh

Mon 9/24
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 130x5x4 1x3

8 rounds x10 60s rest-
Db bench 55sx10x8
Cable row 130x10x8

4 rounds x12 30s rest-
Ez lte +30x12x3 1x10
Ez curl +30x12x2 2x11

Db fly- 40sx8x3 1x7 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x5
Db curl 27.5sx12x3 2x10

Wed 9/26
Usual rolling and stretches +bike 5:00

Deadlift- 135x5x2 225x5 275x3x5
Squat- 45x8 135x5x2 185x5x3
Lying leg curl- 1 leg 40x12x3 1x10 1x8 (30s)
Leg extension- 1 leg 35x12x5 (30s)
Seated calf raise- 100x12x5 (30s)

Knee is still hurting on squat and extensions but no pain at all on anything else.

Fri 9/28
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 135x3 155x2 165x5x5

8 rounds x10 60s rest-
Seated row 160x10x8
Chin-ups 4x5 3x4 1x3

5 rounds x12 30s rest-
Ez lte +30x12x4 1x10
Ez curl +30x12x4 1x10

Db fly- 40sx8x3 1x11 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 60x12x3 1x10 1x9
Db curl 27.5sx12x4 1x10

Row- 10:00 2,443m

Gonna try to get some cardio in when I have time for it because I'm a fat p.o.s.

Sun 9/30
Usual rolling and stretches +bike 5:00

Squat- 45x5x2 135x5x2 185x5x5
Rdl- 95x5 145x8x4
Leg extension- 1 leg 35x12x5 (30s)
Lying leg curl- 1 leg 40x12x4 1x10 (30s)
Seated calf raise- 100x12x5 (30s)
Row- 10:00 2,503m

My knee still felt tender to start with squats, but the last two sets felt better. I'll try doing an extended warmup next time.

Tue 10/2
Usual rolling and stretches

Ohp- 45x8 95x5 115x3 125x2 130x5x5

8 rounds x10 60s rest-
Incline db bench 45sx10x8
Cable row 130x10x8

5 rounds x12 30s rest-
Ez lte +30x12x4 1x10
Ez curl +30x12x4 1x10

Db fly- 40sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 60x12x2 2x11 1x10
Db curl 27.5sx12x4 1x11

Cheers man, long time. Curious what your rolling and stretching routine is... it's something I've been meaning to get better with.

Sure thing, my back and shoulders are usually the tightest and most annoying parts of my body so I work on those the most-

For the foam rolling I just do my back everyday and on leg days I'll do my quads and hamstrings too. For stretches I use a pvc pipe to do shoulder rotations (20 reps) and a rotator stretch (hold for 15s 3x each arm)-



Then I do a band pull apart stretch with palms up (20 reps) and then usually do a few more shoulder rotations with it-


Then some wall slides for more shoulder work (20reps)-


And last thing is a lower back stretch (each side 2x)-

Thu 10/4
Usual rolling and stretches +bike 5:00

Deadlift- 135x5x2 225x5 275x3 315x4x2 2x3
Squat- 45x8 135x5x2 185x3 225x3 135x5x5
Lying leg curl- 1 leg 40x12x3 2x10 (30s)
Leg extension- 1 leg 40x12x5 (30s)
Seated calf raise- 100x12x5 (30s)
Row- 12:00 2,923m

Sat 10/6
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 145x3 160x2 170x5x3 2x4

8 rounds x10 60s rest-
Ohp 65x10x5 3x8
Chin-ups 6x8 2x6

5 rounds x12 30s rest-
Ez skull crushers +20x12x4 1x10
Ez curl +20x12x3 1x9 1x8

Db fly- 32.5sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 40x12x2 1x11 2x10
Db curl 20sx12x4 1x10

Dropping down in weight for accessories because after watching a few videos about body building and hypertrophy, I realized I'm not strictly using the desired muscles and I'm not squeezing hard enough with the correct ones. I've been doing whatever I can to get all the reps and speeding through them without actually concentrating on the muscles the exercises are intended for.

Mon 10/8
Usual rolling and stretches +bike 7:30

Squat- 45x5x2 135x5x3 185x5x5
Rdl- 95x5 155x8x3 1x7
Leg extension- 1 leg 45x12x5 (30s)
Lying leg curl- 1 leg 35x12x3 1x10 1x8 (30s)
Seated calf raise- 70x12x5 (30s)
Bike- 15:00 3.57mi

Knee continues to improve but very slowly

Wed 10/10
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 135x5x2 2x4 1x3

8 rounds x10 60s rest-
Db bench 50sx10x8
Cable row 100x10x8

5 rounds x12 30s rest-
Ez skull crushers +20x12x5
Ez curl +20x12x5

Db fly- 35sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 40x12x5
Db curl 20sx12x5

Bike- 16:00 3.87mi