Alright, time for Jon Fon Plan 30.5

I had some rough ideas of things I wanted to do as I turned 30 and didn't really accomplish what I wanted to. I still had success, but not to the degree I would like. So I just turned 30.5 and now I'm going to get everything squared away. I set up bets with Aidan, and am locked in for quite a while, even with another Vegas trip coming up soon. No skating through and taking time off for that.

Today I did a Kettlebell workout.

Today I lifted for 90 minutes

I did 40+ different exercises and got a good pump going. I usually start my KB work with lots of different swings, but today I mixed them in at regular intervals and it really helped keep my heart rate up. The upper body stuff is good for a pump but not all that strenuous and I like the higher heart rate work.

I started watching the new Netflix show called 'Love' and it's decent. My workout flew by so that's a plus.

My BW today was 173.

Funny calorie story:

Part of my bet with Aidan is to simply stay under my calories for the week based on what my Fitbit and MyFitnessPal come up with. So I have MFP set to lose 2 pounds a week which starts each day 1500 calories, and then my Fitbit adjusts the amount that I can eat based on my activity each day. It's probably too generous, but I am super active and end up with lots of extra calories each day. Even then, it's still easy to go over my calories on a given day (parties, dinner, out of town, etc) so I enjoy having the flexibility of a week to get it squared away. So if I go 500 calories over on Monday, I have til Sunday to get back under. The best strategy tho is to just save up calories all week so Sunday is relaxed.

So I have a rough day (calorie wise) yesterday due to reviews. I could have eaten a little less, but review days are pretty brutal. So I entered all my calories and had some left over from Monday and it came out to pretty much using them all up (pretty early in the day.) I went to eat something (which I would input on tomorrow because I'm starting from behind) and I see that for some reason MFP has been starting me at 2300 calories instead of 1500. F! That's 1600 calories that I now have to back track and add to tomorrow and then try and burn off.

Luckily, I played a ton of disc gold today, and ate turkey breast and salad so I'm close to being back on track. I just hate being in the hole, I really enjoy going into the weekend with heaps of leftover calories.

What do you want to accomplish that you haven't? I guess I'm asking this just health wise, but if you want to expound further please do.

How do you gain 9 pounds doing 2.3 x 10^4 kettlebell reps per week? Binge drinking?

I guess I've accomplished a lot so far this year in terms of health, but I need to getting stronger mentally. Just my overall WIM has been generally low. If I hadn't set up these bets with Aidan I would be fat and lazy and out of shape, and normally I just have enough self motivation to get stuff done. I feel like I'm turning the corner.

As far as gaining weight? My weight is pretty much always in flux, but when I hot my low point I was eating low sodium/low carb so some was certainly water weight. I also have the capacity to eat 5k+ calories in a day quite easily, add in another 1k+ beer calories here and there and I really have to track my calories so I don't balloon way up there.

Today I swung my kettlebells around for a long time. There is some stuff I want to do this weekend so I wanted to get my lifting out of the way.

Today I lifted for 151 minutes bringing my total weekly lifting time to 241 minutes

Here is what I did:

1. Russian swings 18x18
2. Russian swings 35x35
3. Right arm floor press 18x35
4. Left arm floor press 18x35
5. Weighted crunches 18x18
6. Weighted crunches 35x35
7. Right arm seated curls 18x18
8. Left arm seated curls 18x18
9. American swings 18x18
10. American swings 35x35
11. Right forearm curls 18x18
12. Left forearm 18x18
13. Weighted sit-ups 18x18
14. Weighted sit-ups 35x35
15. Right arm hammer curls 18x18
16. Left arm hammer curls 18x18
17. Right arm hammer curls 35x18
18. Left arm hammer curls 35x18
19. High pulls 18x18
20. High pulls 35x35
21. Right arm strict press 18x18
22. Left arm push press 35x35
23. Right arm push press 35x18
24. Left arm push press 35x18
25. Right side diagonal crunch 18x18
26. Left side diagonal crunch 18x18
27. Right side diagonal crunch 35x35
28. Left side diagonal crunch 35x35
29. Alternating arms swings 18x18
30. Alternating arms swings 35x35
31. Right arm floor bridge press 18x18
32. Left arm floor bridge press 18x18
33. Right arm floor bridge press 35x35
34. Left arm floor bridge press 35x35
35. Flutter kicks 18x18
36. Flutter kicks 35x35
37. Skull crushers 18x18
38. Skull crushers 35x24
39. Right leg right arm swings 18x18
40. Left arm left leg swings 18x18
41. Right arm swings 35x35
42. Left arm swings 35x35
43. Right arm tree press 18x18
44. Left arm tree press 18x18
45. Goblet Squats 18x18
46. Goblet squats 35x35
47. Right arm cleans 18x18
48. Left arm cleans 18x18
49. Right arm cleans 35x18
50. Left arm cleans 35x18
51. Weighted bicycle crunches 18x18
52. Weighted bicycle crunches 35x35
53. Standing right arm curls 18x18
54. Standing left arm curls 18x18
55. Right arm kneeling swings 18x18
56. Left arm kneeling swings 18x18
57. Bent over right arm rows 18x18
58. Bent over left arm rows 18x18
59. Bent over right arm rows 35x35
60. Bent over left arm rows 35x35
61. Right arm snatch 18x18
62. Left arm snatch 18x18
63. Right arm thrusters 18x18
64. Left arm thrusters 18x18
65. Weighted lunges 18x18
66. Weighted lunges 35x35
67. Kneeling right triceps extensions 18x18
68. Kneeling left tricep extensions 18x18
69. Weighted leg raises 18x18
70. Pushups BWx30


Now I'm off to play racquetball.

Life is good, WIM

Don't you think the constant dieting while working out hard contributes to the lack of WIM?

I guess that's a good point. The problem though is that I'm still super active, and like going and doing stuff (disc golf, racquetball) and have plenty of energy for it. I just want to eat cheeseburgers and pizza and ice cream. And I've had a few cheat weeks here and there and I don't feel like my motivation was any better. Oh well.

Tonight I played some PLO. It was the most mistake free poker I've played in months, I was super locked in. I didn't make any bad calls or bad bluffs, I didn't play big pots with weak hands out of position, I didn't put my chips in way behind. I called the rest of my stack off on the river with the 3rd nut flush (correctly against an attempted dry ace bluff) and picked off another bluff later on in the night. Pretty fun in a game with an absurdly low amount of bluffing.

I'm back baby!

Alright, I got a hefty workout in today. I only really have a couple days to get my 4 hours of lifting in so I banged out more than half of it today.

Today I lifted for 157 minutes

Here is what I did:

1. Russian swings 18x30
2. Russian swings 35x30
3. Right arm strict press 18x30
4. Left arm strict press 18x30
5. Weighted sit-ups 18x30
6. Weighted sit-ups 35x30
7. Right arm floor press 18x30
8. Left arm floor press 18x30
9. Right arm floor press 35x30
10. Left arm floor press 35x30
11. American swings 18x30
12. American swings 35x30
13. Right forearm curls 18x20
14. Left forearm curls 18x20
15. Goblet squats 18x30
16. Goblet squats 35x30
17. Right arm hammer curls 18x30
18. Left arm hammer curls 18x30
19. Weighted crunches 18x30
20. Weighted crunches 35x30
21. Right arm floor bridge press 18x30
22. Left arm floor bridge press 18x30
23. Right arm floor bridge press 35x30
24. Left arm floor bridge press 35x30
25. Goblet box squats 18x30
26. Goblet box squats 35x30
27. Skull crushers 18x30
28. Skull crushers 35x30
29. High pulls 18x30
30. High pulls 35x30
31. Seated right arm curls 18x25
32. Seated left arm curls 18x25
33. Right heel touch crunches 18x30
34. Left heel touch crunches 18x30
35. Right arm tree press 18x30
36. Left arm tree press 18x30
37. Right arm swings 18x30
38. Left arm swings 18x30
39. Right arm swings 35x30
40. Left arm swings 35x30
41. Right arm swings 18x30
42. Left arm swings 18x30
43. Kneeling right tricep extensions 18x30
44. Kneeling left tricep extension 18x30
45. Right arm thrusters 18x30
46. Left arm thrusters 18x30
47. Weighted lunges 18x30
48. Weighted lunges 35x30
49. Single right leg deadlift 35x30
50. Single left leg deadlift 35x30
51. Standing right arm curls 18x20
52. Standing left arm curls 18x20
53. Weighted flutter kicks 18x30
54. Weighted flutter kicks 35x30
55. Russian medicine ball twists 18x30
56. Russian medicine ball twists 35x20
57. Alternating arms swings 18x30
58. Alternating arms swings 35x30
59. Kneeling right arm rows 18x30
60. Kneeling left arm rows 18x30
61. Weighted lateral lunges 18x30
62. Weighted lateral lunges 35x30
63. Right side abs bends 18x30
64. Left side abs bends 18x30
65. Halos 18x30
66. Right side arm bars 18x30
67. Left side arm bars 18x30
68. Slingshots 18x30
69. Slingshots 35x30
70. Figure 8 slingshots 18x30
71. Figure 8 slingshots 35x30

Life is good, WIM

When will you get to 100? Also, which onslaught opening pattern are you trying to go for. It kind of seems to me that you are foregoing theory. Did you consult with Assani on it first at least?

Not sure I fully understand what you mean by onslaught opening pattern theory. If you mean I'm just haphazardly clicking buttons through my workout, you're correct. But I'm burning calories, staying pretty lean and enjoying the results/lifts. I'll be getting back to more barbell lifts in a couple weeks.

Today I lifted for 88 minutes, bringing my total weekly lifting time to 245 mintues

Here is what I did:


Russian swings 18x30
Russian swings 35x30
Right forearm curls 18x20
Left forearm curls 18x20
Right forearm curls 18x20
Right arm floor press 18x30
Left arm floor press 18x30
American swings 18x30
American swings 18x30
Right arm hammer curls 18x30
Left arm hammer curls 18x30
Weighted crunches 18x30
Weighted crunches 35x30
Right arm swings 18x30
Left arm swings 18x30
Right arm swings 35x30
Left arm swings 35x30
Deck squats 18x30
Right arm helping hand press 35x15
Left arm helping hand press 35x15
High pulls 18x30
High pulls 35x30
Alternating arms cleans 18x30
Right heel touch crunches 18x30
Left heel touch crunches 18x30
Right heel touch crunches 35x30
Left heel touch crunches 35x30
KB handle push-ups BWx10
Figure 8 swings 18x30
Figure 8 swings 35x30
Right arm tree press 18x30
Left arm tree press 18x30
Right arm floor bridge press 18x30
Left arm floor bridge press 18x30
Right arm floor bridge press 35x30
Left arm floor bridge press 35x30

Now I'm off to eat some food.

Life is good, WIM

Is a part of the aidan bet that you have to come up with 70 new exercises per workout?
I'm impressed by your dedication to logging. I'm too lazy to even type out warmup sets.

If only fitbits could quantify calories burned engaging in performance art

I like learning new exercises and trying out different ones. It's fun, keeps it enjoyable and might help contribute to overall fitness.

And my fitbit quantifies all the calories I burn and adds them to MFP for me, including my lengthy debates, stand up comedy routines, and of course performance art.

Speaking of performance art, here is a 'deck squat' an exercise I had never done before today:

Dang, haven't lifted with dumbbells in a while. But I got back after it today.

Today I lifted for 62 minutes

Here is what it looked like:

Low bar back squat 135x20
Push-ups BWx20
Weighted sit-ups 45x25
Hang cleans 115x5
Narrow stance push-ups BWx20
Weighted crunches 35x25
Russian KB swings 18x50
Hang cleans 115x5
Wide stance push-ups BWx20
Dumbbell side bends 25x25
Russian KB swings 35x40
Weighted step down jump-ups 18x25
Hang cleans 115x5
Seated dumbbell curls 25x20
Plank BWx60 seconds
Russian KB swings 50x30
Shock jumps BWx25
Hang cleans 115x5
Kroc Rows 35x25
Forearm curls 20x25

I was out disc golfing and drinking beer for like 7 hours yesterday so I'm pretty tired today, but I got through the lifts. It was gonna be a squat day but after 1 set my muscles were screaming in protest so I switch to the HCs.

Now I'm off to get my car tuned up and play some poker afterwards.

Choo Choo! Back on the WIM train.

Life is good, WIM

Forgot to update yesterday, I knocked out some more lifting.

Yesterday I lifted for 120 minutes

I logged it, here is what it looked like:

Russian swings 18x40
Russian swings 35x30
Russian swings 50x20
Weighted calf raises 18x40
Weighted calf raises 35x30
Weighted calf raises 50x20
American swings 18x40
American swings 35x30
American swings 50x20
Goblet squats 18x40
Goblet squats 35x30
Goblet squats 50x20
Right arm Russian swings 18x40
Left arm Russian swings 18x40
Right arm Russian swings 35x30
Left arm Russian swings 35x30
Right arm Russian swings 50x20
Left arm Russian swings 50x20
Weighted reactive jumps 18x40
Weighted reactive jumps 35x30
Weighted reactive jumps 50x20
Weighted sit-ups 18x40
Weighted sit-ups 35x30
Weighted sit-ups 50x20
Alternating arms swings 18x40
Alternating arms swings 35x30
Alternating arms swings 50x20
Weighted crunches 18x40
Weighted crunches 35x30
Weighted crunches 50x20
Step-forward step-back swings 18x40
Step-forward step-back swings 35x30
Step-forward step-back swings 50x20
Weighted right heel touch crunches 18x40
Weighted left heel touches crunches 18x40
Weighted right heel touch crunches 35x30
Weighted left heel touch crunches 35x30
Weighted right heel touch crunches 50x20
Weighted left heel touch crunches 50x20
Right forearm curls 18x20
Left forearm curls 18x20
Right arm tree press 18x30
Left arm tree press 18x30
Right arm floor press 18x40
Left arm floor press 18x40
Right arm push press 35x20
Left arm push press 35x20
Right arm floor press 35x30
Left arm floor press 35x30
Right arm floor press 50x20
Left arm floor press 50x15
High pulls 18x40
High pulls 35x30
High pulls 50x20
Right arm floor bridge press 18x40
Left arm floor bridge press 18x40
Right arm floor bridge press 35x30
Left arm floor bridge press 35x30

Grabbed the 50 pound KB so I can try and start doing a bigger heavier workload.

I put on the movie 'The Big Short' and watched it while I lifted. Pretty good movie, very entertaining.

I'm about halfway through the day and already over 20k steps.

Caught some pokemon!

Now I'm off to the lake.

Life is good, WIM

Alright I finished my weekly lifting obligations. Got outside, it's nice out. It's only 103 degrees right now.

Today I lifted for 61 minutes, bringing my weekly total lifting time to 243 minutes

I logged it, here is what it looked like:

Russian swings 18x25
Russian swings 35x30
Russian swings 50x15
Russian swings 80x10
Russian swings 18x50
Russian swings 35x40
Russian swings 50x30
Russian swings 80x30
Weighted sit-ups 25x25
Right forearm curls 15x30
Left forearm curls 15x30
Right forearm curls 30x15
Left forearm curls 30x15
Right arm seated curls 20x25
Left arm seated curls 20x25
Right arm seated curls 30x15
Left arm seated curls 30x15
Right arm Kroc rows 35x20
Left arm Kroc rows 35x20
Right arm Kroc rows 50x15
Left arm Kroc rows 50x15
Right arm Kroc rows 80x10
Left arm Kroc rows 80x10
Farmer’s walks 45x60 seconds

Pretty decent.

Now I'm off to family dinner.

Life is good, WIM

Sweet workout today. Felt good. Nice and hot out. Gotta love the sweat. It's only 100 out, but it's climbing.

Today I lifted for 64 minutes

Today was centered around squats, but I obviously filled in the rests with other stuff, as usual. Here is was it looked like:

Low Bar Back Squat 135 x 15
Push-ups BW x 15
Sit-ups BW+45 x 25
Low Bar Back Squat 135 x 15
Narrow Grip Push-ups BW x 15
Crunches BW+45 x 25
Low Bar Back Squat 135 x 15
Wide Grip Push-ups BW x 15
Elbow Plank BW x 60 seconds
Low Bar Back Squat 135 x 15
Dumbbell Curls 20 x 25
Arms-High Partial Sit-ups BW+45 x 25
Low Bar Back Squat 135 x 15
Barbell Curls 45 x 15
Mountain Climbers BW+45 x 25
High Bar Back Squat 135 x 10
Dumbbell Shoulder Press 20 x 25
Heel Touch Crunches BW+45 x 25
Tip Toe Squat 135 x 10
Dumbbell Push Press 35 x 25
Flutter Kicks BW+45 x 50

Felt good. A bit lighter than last time I did this workout, but I'll get back to it shortly.

Now off to play competitive disc golf and then poker.

Life is good, WIM

Dang, I've been going 100mph non-stop. Realized I didn't update my lifting for last week.

Here is what I did Friday in 120 minutes:

Russian swings 18x50
Russian swings 35x30
Russian swings 50x20
Weighted calf raises 18x50
Weighted calf raises 35x30
Weighted calf raises 50x20
Weighted sit-ups 18x50
Weighted sit-ups 35x30
Weighted sit-ups 50x20
Right arm floor press 18x50
Left arm floor press 18x50
Right arm floor press 35x30
Left arm floor press 35x30
Right arm floor press 50x20
Left arm floor press 50x20
American swings 18x50
American swings 35x30
American swings 50x20
Weighted reactive jumps 18x50
Weighted reactive jumps 35x30
Weighted reactive jumps 50x20
Weighted crunches 18x50
Weighted crunches 35x30
Weighted crunches 50x20
Right arm hammer curls 18x30
Left arm hammer curls 18x30
Right arm hammer curls 35x15
Left arm hammer curls 35x15
Right arm hammer curls 50x5
Left arm hammer curls 50x5
Skull crushers 18x50
Skull crushers 35x30
Skull crushers 50x10
Right arm Russian swings 18x50
Left arm Russian swings 18x50
Right arm Russian swings 35x30
Left arm Russian swings 35x30
Right arm Russian swings 50x20
Left arm Russian swings 50x20
Right heel touch crunches 18x50
Left heel touch crunches 18x50
Right heel touch crunches 35x30
Left heel touch crunches 35x30
Right heel touch crunches 50x20
Left heel touch crunches 50x20
Right forearm curls 18x20
Left forearm curls 18x20
Right arm bent over rows 18x50
Left arm bent over rows 18x50


And here is what I did Sunday in 61 minutes:


Russian swings 18x50
Russian swings 35x30
Russian swings 50x20
Right forearm curls 18x20
Left forearm curls 18x20
Weighted sit-ups 18x50
Weighted sit-ups 35x30
Weighted sit-ups 50x20
Right arm floor press 18x40
Left arm floor press 18x40
Right arm floor press 35x25
Left arm floor press 35x25
Right arm floor press 50x10
Left arm floor press 50x10
Alternating arms swings 18x50
Alternating arms swings 35x30
Alternating arms swings 50x20
Weighted crunches 18x50
Weighted crunches 35x30
Weighted crunches 50x20
Right arm hammer curls 18x20
Left arm hammer curls 18x20
Right arm floor bridge press 18x40
Left arm floor bridge press 18x40
Right leg heel touch crunches 18x50
Left leg heel touch crunches 18x50

Lifted for 245 minutes

Life is good, WIM

Got up and lifted some more today. I used some kettlebells.

Today I lifted for 90 minutes

Here is what I did:

Russian swings 18x25
Russian swings 35x15
Russian swings 50x10
Russian swings 18x50
Russian swings 35x30
Russian swings 50x20
Right arm tree press 18x15
Left arm tree press 18x15
Right arm tree press 35x7
Left arm tree press 35x7
Right arm tree press 50x3
Left arm tree press 50x3
Right arm overhead press 18x30
Left arm overhead press 18x30
Right arm overhead press 35x20
Left arm overhead press 35x20
Right arm push press 50x10
Left arm push press 50x10
Weighted sit-ups 18x25
Weighted sit-ups 35x15
Weighted sit-ups 50x10
Weighted sit-ups 18x50
Weighted sit-ups 35x30
Weighted sit-ups 50x20
Right arm floor press 18x25
Left arm floor press 18x25
Right arm floor press 35x15
Left arm floor press 35x15
Right arm floor press 50x10
Left arm floor press 50x10
Right arm floor press 18x50
Left arm floor press 18x50
Right arm floor press 35x30
Left arm floor press 35x30
Right arm floor press 50x20
Left arm floor press 50x20
American swings 18x25
American swings 35x15
American swings 50x10
American swings 18x50
American swings 35x30
American swings 50x20
Right arm hammer curls 18x15
Left arm hammer curls 18x15
Right forearm curls 18x20
Left forearm curls 18x20
Skull crushers 18x25
Skull crushers 35x10
Skull crushers 50x5

Love those American swings, really gets my heart rate up and gets me sweaty.

Now I'm off to do some disc golfin' then play some PLO!

Life is good, WIM

I forgot to update my log yesterday.

Yesterday I lifted for 92 minutes

Here is what I did:

Russian swings 18x30
Russian swings 35x20
Russian swings 50x10
Russian swings 18x60
Russian swings 35x30
Russian swings 50x20
Weighted calf raises 18x30
Weighted calf raises 35x20
Weighted calf raises 50x10
Weighted calf raises 18x60
Weighted calf raises 35x40
Weighted calf raises 50x20
Weighted sit-ups 18x30
Weighted sit-ups 35x20
Weighted sit-ups 50x10
Weighted sit ups 18x60
Weighted sit-ups 35x40
Weighted sit-ups 50x20
Right forearm curls 18x20
Left forearm curls 18x20
Right arm hammer curls 18x15
Left arm hammer curls 18x15
Seated right arm curls 18x20
Seated left arm curls 18x20
Skull crushes 18x30
Skull crushers 35x20
Skull crushers 50x10
Right arm kneeling tricep extensions 18x20
Left arm kneeling tricep extensions 18x20
Right arm Kroc rows 18x30
Left arm Kroc rows 18x30
Right arm Kroc rows 35x20
Left arm Kroc rows 35x20
Right arm Kroc rows 50x15
Left arm Kroc rows 50x15
American swings 18x30
American swings 35x20
American swings 50x10
Right arm floor press 18x30
Left arm floor press 18x30
Right arm floor press 35x20
Left arm floor press 35x20
Right arm floor press 50x10
Left arm floor press 50x10

Now I gotta lift some more today, I'll update that pretty soon.

Forgot to update my log on Saturday. I finished my lifting for the week.

Saturday I lifted for 60 minutes, bringing my weekly total lifting time to 242 minutes

Here is what I did on Saturday:

Right arm hammer curls 18x10
Left arm hammer curls 18x10
Right arm hammer curls 18x20
Left arm hammer curls 18x20
Right forearm curls 18x10
Left forearm curls 18x10
Right forearm curls 18x20
Levy forearm curls 18x20
Prone grip right arm floor press 18x10
Prone grip left arm floor press 18x10
Prone grip right arm floor press 18x20
Prone grip left arm floor press 18x20
Prone grip right arm floor press 35x10
Prone grip left arm floor press 35x10
Prone grip right arm floor press 50x10
Prone grip left arm floor press 50x10
Right arm strict press 18x10
Left arm strict press 18x10
Right arm tree press 18x10
Left arm tree press 18x10
Right arm strict press 18x20
Left arm strict press 18x20
Right arm strict press 35x10
Left arm strict press 35x10
Right forearm curls 18x20
Left forearm curls 18x20
Right arm seated curls 18x10
Left arm seated curls 18x10
Right arm seated curls 18x20
Left arm seated curls 18x20
Right arm floor press 35x10
Left arm floor press 35x10
Right arm floor press 35x20
Left arm floor press 35x20
Skull crushers 18x15
Skull crushers 35x10
Skull crushers 50x5
Right arm seated curls 18x25
Left arm seated curls 18x25

I tried to go hard on arm isolation exercises to the point where it would make me sore, but no luck.

Yesterday was a super weird day. I had on of my biggest PLO losses of the year, probably top 5 of all time. But I had half my buddy in a tournament and he took 4th and won me my single biggest gambling score ever. More than 3 times what I lost in the PLO game.

Now it's a new week and I gotta get out and lift.

Life is good, WIM

A little dehydrated today, flexed my abs and took a sefie:

Got out and used the barbells a little bit today.

Today I lifted for 67 minutes

Here is what today looked like:

Low Bar Back Squat 140 x 15
Push-ups BW x 20
Sit-ups BW+45 x 26
Low Bar Back Squat 140 x 15
Push-ups BW x 21
Crunches BW+45 x 26
Low Bar Back Squat 140 x 15
Push-ups BW x 22
Elbow Plank BW x 65 seconds
Low Bar Back Squat 140 x 15
Dumbbell Curls 22.5 x 25
Arms-High Partial Sit-ups BW+45 x 26
Low Bar Back Squat 140 x 15
Barbell Curls 45 x 30
Mountain Climbers BW+45 x 30
High Bar Back Squat 140 x 10
Dumbbell Shoulder Press 22.5 x 25
Heel Touch Crunches BW+45 x 30

Went through it at a little slower pace than usual, but still a solid effort. I think the heat slowed me down a little bit.

Life is good, WIM

Ok in a effort to get better at poker I will be posting 200 hands I've played over the rest of the year. I think I will get better by posting hands I misplayed, so I will try to focus on those type of hands. But I'll be more than happy to post hands I think I played well. Let's fire it up!

Hand #1

Here is a hand I misplayed, mostly due to poor hand range analysis, and not thinking through it enough. The villain is a player who I have tons of history with. I get pretty creative in my lines with him because he's pretty sharp but in the end in close spots he's most likely going to look me up due to my (well deserved) table image.

2-5 NL hold 'em, I open limp UTG+2 with Js9s and have roughly 1500. I am happy to raise here pretty often but there are like 4 super short stacks behind me and I don't want to get raised all in for like 120 bucks. After nobody elects to raise we see a flop of 5s6h8h and the villain leads for 15. He's leading a super wide range here, especially after it was limped in preflop. I think the worse hand he has here is something like 57o and the best is the nuts. He's certainly a player who can lead with the nuts here and isn't in auto-check raise mode. Now villain B makes it 35 and it's my turn to act.

Both of these players have me covered. I've played enough with villain B to assume he's got a marginal hand here that he would like to play heads up in position against the SB extremely often. I think that if I cold 3-bet here that it will look extremely strong. It will put villain A in a really tough spot and I think villain B will be forced to fold the majority of his hand range. And if all else fails, I've got a gut shot, two overs, and a back door flush draw. So I make it 120 straight, cold.

To my surprise, Villain A pretty quickly flats and not to my surprise at all, villain B quickly folds. Now what is the villain flatting here with? I pretty quickly put him on a flush draw. Probably the nut flush draw or a medium strength combo draw. I think if he has a hand like Ah7h or 9hTh he is thinking about what to do a little longer on the flop with the possibility of 4 betting. That's about as much thought, but now in retrospect I think this needs better evaluation. I think his hand range does have all flush draws, but it has way more. I think it has the nuts in it sometimes. Not often, but he might quickly call with the intention of a check raise on the turn. Possibly 2nd nuts and not really knowing what to do, but not folding. Possible two pairs and sets that he's not folding but isn't 4 betting with, either.

But I pretty much put him on a flush draw only, which is obviously a mistake. So now the turn comes the 2d and he quickly checks. Now in my mind I'm repping huge and this is a great card for me to protect my 'equity' or at least what I'm pretending to be. I figure if I barrel again here and price out flush draws he'll lay it down. So I decide to continue my story here and bet 260. This bet is really big, but I certainly play my big hands this way, especially on such a wet board. He seems moderately uncomfortable but doesn't wait too long before calling. It happened pretty quickly. Call, river Th.

And now I just shut it down. Even though I have still have J high I loathe that river card due to the fact that I put him on such an incorrectly narrow hand range. But now he checks. Honestly against this villain I should realized he doesn't have a flush here. He leads his flushes like 95% of the time here I'm pretty certain. I quickly just checked it back because he's check-called me so many times on the river that I thought he had the 'call any button selected' as we say.

So if I take a second on the river to think about it, I probably realize he doesn't have a flush here. Compound that with the fact I would play my big combo draws this way and it's a really easy $400 bet here. Enough times he's got two pair, sets, and possibly the bottom straight here he has to sigh-fold. My hand range has plenty of flush draws in it, and now his hand range is way less flush draws when he checks here. But I didn't think it through and when I announced I missed, he rolled over 86 for two pair. Doh!