Gary stevenson's SS/BBall/Golf log - Page 56

Fri 10/12
Usual rolling and stretches +bike 8:00

Deadlift- 135x5x2 225x5 275x2 315x2 335x3x2 225x5x3 (worked on speed+form)
Squat- 45x5x2 135x5x2 185x5x5
Seated leg curl- 1 leg 40x12x5 (30s)
Leg extension- 1 leg 50x12x5 (30s)
Seated calf raise- 80x12x5 (30s)
Row- 10:00 2450m

Quote

10-15-2018 , 03:48 AM

#1377

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sun 10/14
Usual rolling and stretches

Bench- spoto 45x8 115x5 145x3 160x2 170x5x4 1x4

8 rounds x10 60s rest-
Incline machine press 90x10x8
Chin-ups 5x8 2x6 1x5

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

Db fly- 35sx8x4 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x3 1x11 1x10
Db curl 22.5sx12x4 1x10

Bike- 18:00 4.5mi

Quote

10-17-2018 , 02:13 AM

#1378

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Tue 10/16
Usual rolling and stretches

Squat- 45x5x2 135x5x2 185x5 225x3x3 135x5x2
Rdl- 95x5 155x8x4
Leg extension- 1 leg 50x12x5 (30s)
Seated leg curl- 1 leg 45x12x3 2x10 (30s)
Seated calf raise- 80x12x5 (30s)

Squats did not feel good on the knee today, possibly because I played golf earlier and it was just fatigued. On a more positive note, I shot a 74 (37-37) with back to back 2s on a par 4 and par 3.

Quote

10-19-2018 , 12:28 AM

#1379

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Thu 10/18
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 135x5x3 1x4 1x3

8 rounds x10 60s rest-
Incline bench (barbell) 95x10x8
Cable row 110x10x8

5 rounds x12 30s rest-
Ez skull crushers +20x12x4 1x11
Ez curl +20x12x4 1x11

Db fly- 40sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown rope 30x12x4 1x10
Db curl 22.5sx12x4 1x10

Quote

10-20-2018 , 09:16 PM

#1380

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sat 10/20
Usual rolling and stretches +bike 6:30

Deadlift- 135x5x2 225x5 295x3 335x2 355x3x2 (mixed grip+ chalk)
Squat- 45x5x2 135x5x2 185x5x4 1x10
Leg curl- 1 leg 45x12x3 1x11 1x9 (30s)
Leg extension- 1 leg 50x12x4 (30s)
Seated calf raise- 80x12x5 (30s)

The knee felt a lot better today.

Quote

10-23-2018 , 03:47 AM

#1381

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Mon 10/22
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 150x3 160x2 170x5x4 1x4 (would have gone for a 5th rep on the last set if not for a "pressing" issue that I did not want to "push" too hard...)

8 rounds x10 60s rest-
Ohp 65x10x7 1x8
Chin-ups 7x8 1x6

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

Db fly- 40sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep rope pushdown 30x12x4 1x10
Db curl 22.5sx12x4 1x10

Quote

10-26-2018 , 03:06 AM

#1382

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Thu 10/25
Usual rolling and stretches + bike 7:00

Squat- 45x5x2 135x5x2 185x5x2 225x5x3
Rdl- 115x5 165x8x3 1x7
Leg extension- 1 leg 50x12x5 (30s)
Leg curl- 1 leg 45x12x3 2x10 (30s)
Seated calf raise- 80x12x5 (30s)
Row- 10:00 2,523m

Busy the last couple days including golf, shot 81. Knee felt decent today.

Quote

10-28-2018 , 02:05 AM

#1383

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sat 10/27
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 135x5x3 1x4 1x3

8 rounds x10 60s rest-
Decline barbell bench 95x10x8
Cable row 120x10x8

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

Db fly- 40sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x4 1x10
Db curl 22.5sx12x5

Quote

10-30-2018 , 12:14 AM

#1384

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Mon 10/29
Usual rolling and stretches +bike 7:00

Deadlift- 135x5x2 225x5 275x5x5
Squat- 45x5x2 135x5x2 185x5 185x10x2 1x8
Leg curl- 1 leg 45x12x5 (30s)
Leg extension- 1 leg 55x12x4 1x11 (30s)
Seated calf raise- 80x12x5 (30s)

Quote

11-01-2018 , 12:40 AM

#1385

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Wed 10/31
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 150x3 160x2 170x5x4 1x4

8 rounds x10 60s rest-
Incline machine press 110x10x7 1x9
Chin-ups 7x8 1x6

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

Db fly- 40sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x4 1x11
Db curl 25sx12x4 1x10

Bike- 20:00 4.81mi

Golf bachelor party starts tomorrow so I'll be out of the gym til Monday or Tuesday and likely gain 5lbs of beer and terrible food. Can't wait!

Quote

11-06-2018 , 03:07 AM

#1386

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Mon 11/5
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 150x3 160x2 170x5x5

8 rounds x10 60s rest-
Incline machine press 110x10x8
Chin-ups 4x8 1x7 2x6 1x5

5 rounds x12 30s rest-
Ez skull crushers +20x12x5
Ez curl +20x12x4 1x10

Db fly- 40sx8x2 1x7 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x4 1x10
Db curl 25sx12x4 1x10

Quote

11-07-2018 , 11:48 PM

#1387

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Wed 11/7
Usual rolling and stretches +bike 7:00

Squat- 45x5x2 135x5 185x3 225x3x6
Rdl- 115x5 165x8x2 1x7 1x6
Leg extension- 1 leg 45x12x5 (30s)
Leg curl- 1 leg 45x12x4 1x10 (30s)
Seated calf raise- 80x12x5 (30s)
Bike- 25:00 6.15mi

My right knee felt pretty good today, seems like the week off helped a bit.

Quote

11-09-2018 , 02:56 AM

#1388

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Thu 11/8
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 130x5x5

8 rounds x10 60s rest-
Incline barbell bench 95x10x8
Cable row 120x10x8

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

Db fly- 40sx8x3 1x7 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x5
Db curl 25sx12x4 1x10

Bike- 20:00 4.76mi

Quote

11-10-2018 , 09:36 PM

#1389

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sat 11/10
Usual rolling and stretches +bike 5:00

Deadlift- 135x5 225x5 275x3 315x2 345x1 365x1 380x1 390x1
Squat- 45x8 135x5 185x5x5
Leg curl- 1 leg 40x12x4 (30s)
Leg extension- 1 leg 45x12x3 1x10 (30s)
Seated calf raise- 80x12x4 (30s)

I was in a little bit of a rush today.

Quote

11-14-2018 , 01:14 AM

#1390

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Tue 11/13
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 150x3 165x2 175x5x4 1x3

8 rounds x10 60s rest-
Ohp 65x10x7 1x8
Chin-ups 7x8 1x7

5 rounds x12 30s rest-
Ez skull crushers +20x12x5
Ez curl +20x12x4 1x11

Db fly- 40sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 1x12 1x11 3x10
Db curl 25sx12x5

Bike- 20:00 4.86mi

Quote

11-16-2018 , 12:47 AM

#1391

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Thu 11/15
Usual rolling and stretches +bike 6:00

Squat- 45x5x2 135x5x2 185x3 225x3 245x3x5
Rdl- 95x5 165x8x4
Leg extension- 1 leg 45x12x5 (30s)
Leg curl- 1 leg 40x12x5 (30s)
Seated calf raise- 70x12x5 (30s)
Bike- 20:00 4.94mi

Knee continues to improve.

Quote

11-17-2018 , 02:57 AM

#1392

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Fri 11/16
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 125x2 135x5x5

8 rounds x10 60s rest-
Decline barbell bench spoto 105x10x8
Cable row 130x10x8

5 rounds x12 30s rest-
Ez skull crushers +20x12x5
Ez curl +20x12x3 2x10

Db fly- 40sx8x3 1x7 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 60x12x2 1x11 2x10
Db curl 25sx12x2 1x11 2x10

Quote

11-19-2018 , 12:39 AM

#1393

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sun 11/18
Usual rolling and stretches +bike 6:00

Deadlift- 135x5x2 225x5 275x2 300x5x3
Squat- 45x8 135x5x2 185x3 225x5x3
Leg curl- 1 leg 45x12x4 1x10 (30s)
Leg extension- 1 leg 50x12x5 (30s)
Seated calf raise- 70x12x5 (30s)

Quote

11-22-2018 , 05:52 PM

#1394

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Thu 11/22
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 150x3 165x2 175x5x2 1x4 2x3

8 rounds x10 60s rest-
Incline machine press 110x10x7 1x9
Chin-ups 5x8 1x6 2x5

5 rounds x12 30s rest-
Ez skull crushers +20x12x5
Ez curl +20x12x4 1x10

Db fly- 40sx8x3 1x5 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 50x12x5
Db curl 22.5sx12x5

Busy with holiday stuff. Weak. Fat.

Quote

11-24-2018 , 03:12 AM

#1395

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Fri 11/23
Usual rolling and stretches +bike 6:00

Squat- 45x8 135x5 185x3 225x3 245x3 265x3x4
Rdl- 115x5 170x8x3 1x6
Leg extension- 1 leg 55x12x3 2x10 (30s)
Leg curl- 1 leg 45x12x3 2x10 (30s)
Seated calf raise- 70x12x5 (30s)

Quote

11-26-2018 , 04:37 AM

#1396

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sun 11/25
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 130x3 140x5x3 1x4 1x3

8 rounds x10 60s rest-
Incline bb bench spoto 105x10x5 1x9 2x8
Cable row 130x10x7 1x8

5 rounds x12 30s rest-
Ez skull crushers +20x12x5
Ez curl +20x12x3 1x11 1x10

Db fly- 40sx8x3 1x6 (30s)

5 rounds x12 30s rest-
Tricep pushdown vbar 60x12x3 2x10
Db curl 25sx12x2 1x11 2x10

Quote

11-28-2018 , 01:23 AM

#1397

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Tue 11/27
Usual rolling and stretches +bike 5:00

Deadlift- 135x5 225x5 275x3 315x5x3 mixed grip
Squat- paused 45x8 135x5 185x3 225x5x2 2x3
Leg curl- 1 leg 45x12x5 (30s)
Leg extension- 1 leg 55x12x4 1x10 (30s)
Seated calf raise- 70x12x5 (30s)
Bike- 15:00 3.66mi

Quote

11-29-2018 , 10:48 PM

#1398

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Thu 11/29
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 150x3 165x2 175x5x3 2x4

8 rounds x10 60s rest-
Ohp 65x10x8
Chin-ups 7x8 1x6

5 rounds x12 30s rest-
Ez skull crushers +20x12x5
Ez curl +20x12x3 1x10 1x9

Db fly- 45sx8x2 2x6 (30s)

5 rounds x12 30s rest-
Tricep rope pushdown 30x12x5
Db curl 25sx12x5

Quote

12-01-2018 , 01:19 AM

#1399

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Fri 11/30
Usual rolling and stretches +bike 6:00

Squat- 45x8 135x5 185x3 225x5x5
Rdl- 115x5 170x8x2 1x6 135x6
Leg extension- 1 leg 55x12x4 1x11 (30s)
Leg curl- 1 leg 50x12x2 1x10 2x8 (30s)
Seated calf raise- 70x12x5 (30s)
Bike- 12:00 2.88mi

My lower back was really tight today so Rdl's were tough.

Quote

12-02-2018 , 11:11 PM

#1400

Gary Stevenson

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 11,664

Sun 12/2
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 130x2 140x5x3 1x3

I felt a little tightness in the back of my neck on the 3rd set but decided to keep going and it got really tight on the 4th set. Perhaps helping my friends move yesterday took more of a toll on me than I thought. Sigh. Hopefully it's nothing too serious.

Quote

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