Dang it! You guys can have this heat. We have a forecast for triple digits a couple days in a row this weekend which is craziness. Must be nice living on the other side of the equator.

I finished off my lifting today.

Today I lifted for 120 minutes, completing my weekly lifting requirements.

I just did a KB circuit while finishing Stranger Things. Here is what it looked like:

Russian swings 18x80
Russian swings 35x60
Russian swings 50x40
Right forearm curls 18x25
Left forearm curls 18x25
Right arm hammer curls 18x20
Left arm hammer curls 18x20
Weighted sit-ups 18x60
Weighted sit-ups 35x40
Weighted sit-ups 50x20
Incline push-ups BWx20
Right arm tree press 18x30
Left arm tree press 18x30
American swings 18x60
American swings 35x40
American swings 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
Weighted crunches 18x60
Weighted crunches 35x40
Weighted crunches 50x20
Seated right arm curls 18x25
Seated left arm curls 18x25
Push-ups BWx20
Right arm overhead press 35x15
Left arm overhead press 35x15
Alternating arms swings 18x60
Alternating after arms 35x40
Alternating arms swings 50x20
Right arm floor bridge press 18x50
Left arm floor bridge press 18x50
Right arm floor bridge press 35x30
Left arm floor bridge press 35x30
Right arm floor bridge press 50x20
Left arm floor bridge press 50x20
Single right leg deadlift 50x30
Single left leg deadlift 50x30
Decline push-ups BWx20
Skull crushers 18x40
Skull crushers 35x20
Skull crushers 50x10
Standing tricep extensions 18x20
Right forearm curls 18x20
Left forearm curls 18x20
Standing right arm curls 18x20
Standing left arm curls 18x20
Right arm shrugs 50x30
Left arm shrugs 50x30
Push-ups BWx20

Gotta crazy weekend planned, glad to get stuff done early.

Life is good, WIM

Really tough, soul-draining workout today. But I hit a big milestone. I wanted to be able to bang out a 5x15 squat set at 175 (my current BW) and today I got it done. Crazy how heavy it felt.

Today I lifted for 60 minutes

Here is what I did:

Low Bar Back Squat 175 x 15
Push-ups BW x 27
Sit-ups BW+45 x 33
Low Bar Back Squat 175 x 15
Push-ups BW x 28
Crunches BW+45 x 33
Low Bar Back Squat 175 x 15
Push-ups BW x 29
Elbow Plank BW x 100 seconds
Low Bar Back Squat 175 x 15
Right Arm Dumbbell Curls 32.5 x 21
Left Arm Dumbbell Curls 32.5 x 21
Right Arm High Partial Sit-ups BW+45 x 22
Left Arm High Partial Sit-ups BW+45 x 22
Low Bar Back Squat 175 x 15

The 100 second plank got me, also. Super tough. Mostly the rest was just normal, good lifting.

Off to bed soon,

Life is good, WIM

Another solid workout in the books today. Mixed up the order a bit in my weekly routine, gotta keep it fresh!

Today I lifted for 65 minutes

Here is what today looked like:

Bench Press 102.5 x 25
Jump Rope 260 reps in 120 seconds
Right Leg Donkey Kickbacks BW+45 x 20
Left Leg Donkey Kickbacks BW+45 x 20
Bench Press 102.5 x 25
Step down jump-ups BW+25 pounds 16" x 25
Right Cross Leg Diagonal Crunch BW+45 x 20
Left Cross Leg Diagonal Crunch BW+45 x 20
Narrow Grip Bench Press 102.5 x 25
Right Arm Kroc Rows 52.5 x 28
Left Arm Kroc Rows 52.5 x 28
Incline Sit-ups BW+10 x 25
Narrow Grip Bench Press 102.5 x 25
Right leg lateral jumps BW+25 pounds 23" x 25
Bicycle Crunches BW+45 x 38
Wide Grip Bench Press 102.5 x 25
Left leg lateral jumps BW+25 pounds 23" x 25
Right Toe Touch Crunches BW+45 x 20
Left Toe Touch Crunches BW+45 x 20

Surprised I didn't fail any bench reps toward the end, but really pushed myself through it. It's not that much weight or anything, but those sets of 25 really add up.

Now I'm off to eat Mexican food, play disc golf, and then PLO!

Life is good, WIM

Got out and lifted again today. Hooray for 3 days of lifting in a row! Gettin work done.

Today I lifted for 57 minutes

Here is what I did outside today:

High Bar Back Squat 175 x 10
Right Arm Dumbbell Shoulder Press 37.5 x 22
Left Arm Dumbbell Shoulder Press 37.5 x 22
Right Heel Touch Crunches BW+45 x 22
Left Heel Touch Crunches BW+45 x 22
Tip Toe Squat 175 x 10
Right Arm Dumbbell Push Press 45 x 25
Left Arm Dumbbell Push Press 45 x 25
Flutter Kicks BW+45 x 76
KB Goblet Squat 70 x 26
Barbell Wrist Curls 95 x 25
Leg Raises BW+45 x 24
Seated right arm curls 30x20
Seated left arm curls 30x20
Dumbbell shrugs 52.5x15
Lateral arms raises 10x12
Right Forearm dumbbell curls 20x25
Left forearm dumbbell curls 20x25

Kinda torn on my workouts right now. I'm about maxing out on everything or close to it. At this pace, I'll be struggling pretty hard to be increasing the main lifts at all. I guess I should add:

My body weight is 175.4

I really wanna stay at here or lower so I'm not particularly interested in putting on some more weight in order to get my lifts to go up. So it's probably time for an overhaul and different rep scheme. That'll be good, maybe sets of 10 or something.

Now I'm off to throw some discs and then play some racquetball.

Life is good, WIM

Dragged out the KBs and got ready for some football and finished off my lifting for the week.

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

Just a good little KB circuit. Here is what I did:

Right arm swings 18x30
Left arm swings 18x30
Right arm swings 35x20
Left arm swings 35x20
Right arm swings 50x10
Left arm swings 50x10
Weighted reactive jumps 18x30
Weighted reactive jumps 35x20
Weighted reactive jumps 50x10
Weighted calf raise holds 18x30
Weighted calf raise holds 35x20
Weighted calf raise holds 50x10
Right shoulder shrugs 50x20
Left arm shoulder shrugs 50x20
Incline push-ups BWx20
Right forearm curls 18x20
Left forearm curls 18x20
Right arm hammer curls 18x20
Left arm hammer curls 18x20
Standing tricep extensions 18x25
Push-ups BWx20
Right arm bent over rows 18x30
Left arm bent over rows 18x30
Right arm bent over rows 35x20
Left arm bent over rows 35x20
Right arm bent over rows 50x10
Left arm bent over rows 50x10
Decline push-ups BWx20
Skull crushers 18x30
Skull crushers 35x20
Skull crushers 50x10
Right arm seated curls 18x20
Left arm seated curls 18x20

Good little heart rate booster and pump getter.

Now I'm gonna eat Thai Food and finish the game!

Life is good, WIM

deets of your Spanish lessons?

I'm working through FSI Spanish Basic Course myself but the material is all from like 1950's. Allegedly.
Pondering whether I should jump to something that's a bit less dated?

I'm doing Pimsleur, now. Level 5, but it only goes to 5 so I'm almost done. I'm just doing the audio while I exercise. It's basically just like:

How do you say 'xxx'
You say it, then they say it, then you say it again. It's effective in the sense that when talking in Spanish your translating what you know in English so it sort of ingrains that pattern in to you and makes it easier and quicker.

It's extremely formal Spanish and although it's very good and correct and I'm easy to understand by native speakers, I sound funny to them. Nobody talks that way so I have some trouble with the more common day to day terms and slang but overall it's coming along

Hand #21

After some casual limpers, I raise to 35 with 7789ss and take a multi-way flop. It comes 78J all hearts and I totally hate it. Just a pretty big sucker hand here and I plan on giving it up in many situations. It checks to the guy on my immediate right and he weak leads for 50. Pretty weird play here but he's basically never got the nuts here and is making some sort of dumb blocker bet with a smaller flush. I don't love peeling here, especially with players behind but I decide to call this time and proceed with caution. The button flats (I hate it) and the BB check raises to 200 after some very deliberate studying of the table. The player on my right who made the weak lead bet folds and now I evaluate.

My hand is much more appealing now that the hands are quite a bit more defined. I still don't like the hand but it's now way easier to play in position. I expect him to have the nut flush here a reasonable amount of the time, but he's tricky enough to try the dry A bluff and erratic enough to check raise with a middling flush to 'find out where he's at.' So after eyeing the button and him looking like he was folding I flat called getting a great price and position. The button dumps and we take a turn heads up.

It brings the 5h and now he checks. I've played enough with him to know pretty certainly he's weak here. He's either just got the dry A and is giving up after 1 try or something else he's not too excited about. So I figure I don't have to bet very much here on such a lockdown board here because he can't continue with the majority of his range here (if I'm right). So I opt to bet just 300. He pretty quickly flashes the 9h3h and says 'I know I'm good but I can't call.' I show black 789 to confirm he was right.

It's cold and rainy out today, and combined with low WIM I didn't get out and get my monday squat sesh in. I still got out the kettlebells and moved em around, though.

Today I lifted for 60 minutes

Here is what I did:

Russian swings 18x60
Russian swings 35x40
Russian swings 50x20
Weighted calf raise holds 18x30
Weighted calf raise holds 35x20
Weighted calf raise holds 50x10
Single right leg deadlift 50x30
Single left leg deadlift 50x30
Goblet squats 18x30
Goblet squats 35x20
Goblet squats 50x10
Weighted reactive jumps 18x30
Weighted reactive jumps 35x20
Weighted reactive jumps 50x10
Weighted sit-ups 18x30
Weighted sit-ups 35x20
Weighted sit-ups 50x10
Alternating arms swings 18x60
Alternating arms swings 35x40
Alternating arms swings 50x20
Weighted crunches 18x30
Weighted crunches 35x20
Weighted crunches 50x10
Right arm hammer curls 18x30
Left arm hammer curls 18x30
Right forearm curls 18x25
Left forearm curls 18x25
Pushups BWx20

Now I gotta figure out how to get the rest of my steps for the day.

Life is good, WIM

Hand #22

This was a fun hand that really just came from player history and my table image. I raise in EP with 2345ds and after a few callers the SB pots it to 110. He's got about between 800-900 behind and I cover. The BB over-calls and I call.

The flop comes 442 and the SB bets 120. The BB folds pretty quickly and I'm really sure that raising here is my best play. I have enough history with him and he thinks I'm bluffing enough that's he's getting it in with me here super often. I also wanted to raise him enough to give him 'perceived fold equity.' Against a different player I like to make a small bluff raise here and force them to make a decision for all their chips, and it doesn't cost me the full 800-900. But in this spot I want to make it look like I'm bluff raising and planning on folding to a shove so I just make it 260. He immediately ships and I call while tabling my hand. The turn was an ace which I totally hated but the river was a blank and he mucked so I got I got crazy value on this hand.

Hand #23

Here was a hand where I tried to execute something to specifically avoid what happened. A loose player opens to 20 in late position and I 3-bet on the button to 60 with 9734ds. It's not a very good hand, but if I can get it heads up in position against a worse player I like the spot quite a bit. Another important aspect is if I re-raise and get it heads up it greatly strengthens my hand, especially the flush draws. But to my dismay the SB over-called, which in turn brought in the BB, so the initial raiser called and we took the flop 4 ways.

It comes A97 with two hearts to give me bottom 2 and a 9 high flush draw. This is exactly the hand I'd love to have heads up against a bad player and not what I want to have in a multiway pot. I end up getting it all in against the SB for a smaller pot and he had an ace with a gutter and Q high flush draw. We both ended up making flushes and his obviously won. If I had succeeded in getting it heads up I would have won the pot but I didn't and it cost me. I have to be more aware of table dynamics in these spots. I would say most of the time a 3-bet here is plenty enough to get the blinds out, but it's not uncommon for the table to be a little looser, especially if the there's a bunch of stuck players. I think this time it was closer to the latter.

comprendo

Sounds like ~an identical method then. I'll take a look at Pimsleur and decide between the two.

ETA: Interesting hands. Keep 'em coming.

Quantos idiomas hablas?

Cinco.

ETA:
Not really fair. My swedish and german are pretty bad.
And with spanish, my level is baby steps, if that.

5 is still super impressive. My friends like to remind me I don't quite have a mastery of English yet, let alone a firm grasp on Spanish.

Got out and lifted today. I was gonna do a squat day but my WIM is just crazy low. I think it's probably some combination of the following:

- Erratic sleep patterns
- Weighing less
- Getting crushed in fantasy this weekend
- Getting near the max on many lifts
- Possible chemical downswing in my brain/body

Not really sure, maybe I need a de-load week. Either way, I don't really have any valid excuses, at least not to avoid lifting. So I mixed it up.

Today I lifted for 60 minutes.

Here is what I did:

Bench press 105x25
Dumbbell shrugs 30x25
Bent over dumbbell rows 30x25
Side lateral raises 10x15
Right forearm curls 20x25
Left forearm curls 20x25
Right arm hammer curls 25x25
Standing tricep extensions 20x20
Weighted sit-ups 45x25
Skull crushers 30x25
Incline push-ups BWx20
Weighted crunches 45x25
Narrow grip bench press 105x20
Seated right arm curls 30x25
Seated left arm curls 30x25
KB swings 35x25
Push-ups BWx20
Right heel touch crunches 45x25
Left heel touch crunches 45x25
Wide grip bench press 105x20
KB swings 70x20
Farmers walks 45x60 seconds
Decline push-ups BWX20
Barbell curls 45x30
Hang Cleans 105x5

Pretty good upper body pump.

Now off to practice some disc golf, then compete, then play PLO!

Life is good, WIM

Got out and played some disc golf today. Actually finished -1 from the course we usually play, first time finishing under par. I missed a relatively easy birdie putt on 18 so I had a legit chance at -2 but I'm happy with finishing under par. My putt game is better overall and I hit some very nice long +40 footers. After that I ate some chicken and salad and then

I lifted for 60 minutes

Put on Luke Cage and did the following Kettlebell movements:

Right arm swings 18x60
Left arm swings 18x60
Weighted single right leg reactive jumps 18x60
Weighted single left leg reactive jumps 18x60
Weighted sit-ups 18x60
Right forearm curls 18x25
Left forearm curls 18x25
Right arm overhead press 18x30
Left arm overhead press 18x30
Right arm hammer curls 18x30
Left arm hammer curls 18x30
Right shoulder shrugs 50x30
Left shoulder shrugs 50x30
Right arm bent over rows 18x60
Left arm bent over rows 18x60
Right arm floor press 18x60
Left arm floor press 18x60
Skull crushers 18x30
Seated right arm curls 18x30
Seated left arm curls 18x30
Incline push-ups BWX20
Weighted sit-ups 35x40
Right arm floor press 35x40
Left arm floor press 35x40
Skull crushers 35x30
Push-ups BWX20
Suitcase hold 50x60 seconds

Only an hour left of lifting to do for the week now.

I went over my calories last week, bleh. This week I'm crushing it though. So I should be able to have a fun weekend with plenty to spare.

Life is good, WIM

Hand #24

This was a particularly fun hand from a couple nights ago. Villain limps UTG and I make it 25 with K763ds next to act in a 6 handed game. It folds to the short stack on the button who goes all in for his remaining 85. It folds around to villain who limped. He now flats. I've played so much with villain and as of right now he's #1 on my list of people I want to beat. He's an ass, causes chaos, doesn't tip, on and on. I've played enough with him to know that he's probably got aces here. If not, he's got some giant rundown or something like JJKQ or some combination of face cards. But probably just aces. He never, ever, ever raises with them, even in a juicy spot like this where he could stick in quite a bit of money.

So he's got about 1500, I cover. I feel really good about putting in a 4-bet right here. I'm in position, relatively deep enough, and this might sound weird, but even if I 4-bet he will absolutely not re-raise me with his entire range. So I really like the idea of bloating the pot up even more in position with a very good understanding of his hand range and tendencies. So I make it 265. He sits there frozen for a while. I can tell he thinks he should 5-bet get it in, but I know he won't. He finally flats. The flop comes a glorious 332 and he immediately announces that he's all in. It's like more than 2x the size of the pot, but when it's heads up, 2 people can go all-in in the PLO game if the action is accepted. I of course accept the action, show the 3 and he just mucks in disbelief and wanders off.

So satisfying.

Lol, I love it...your satisfaction satisfies me.

Yeah yeah mang!

I got out and finished my lifting today. Just kinda wandered around and lifted different stuff outside. It was beautiful out.

Today I lifted or 61 minutes, bringing my weekly total lifting time to 241 minutes

Here is what I did:

Squat 225x5
Right forearm curls 25x25
Left forearm curls 25x25
Right arm hammer curls 25x25
Left arm hammer curls 25x25
Right arm kneeling tricep extensions 15x25
Left arm kneeling tricep extensions 15x25
Weighted sit-ups 45x35
Squat 185x10
Dumbbell bench 35x20
Right arm tree press 25x25
Incline push-ups BWx20
Side lateral raises 10x12
Weighted right heel touch crunches 45x30
Weighted left heel touch crunches 45x30
Squat 135x15
Suitcase hold 135x50 seconds
Push-ups BWx20
Farmers walks 45x60 seconds
Right arm seated curls 25x25
Left arm seated curls 25x25

Pretty decent workout.

Now I'm off to eat and then work.

Life is good, WIM

Hand #25

UTG raises to 20 in a 5 handed game, the next player calls and I 3-bet to 60 on the button with A772ds on the button. This hand is pretty bad, but in a 5 handed game where I have the button, am super familiar with the villains, and a pair + nut suit I am 3-betting here sometimes. The blinds fold and the other 2 players call so we take a flop 3 handed.

The flop comes 972r and they check to me and I bet 140. UTG calls and and the other player folds. The turn pairs the board 9 and after the villain checks to me I bet 300. The villain immediately raises all in for 585 more.

So I feel like most people see this as a pretty easy call. There's only one 7 left so the villain would need the remaining 7 and a 9 to beat me, and I have a 2 so there's only 2 of those left to pair with the 9. While this is all true, way too many times do I see people say "well there's only a few hands that beat me due to my blockers I'm in" and then end up playing a big pot drawing completely dead. This particular villain doesn't usually check raise all in very light, either. It's PLO, there's a lot of cards out. Getting check raised all in here can be pretty gross because it's not uncommon to just be drawing totally dead.

However, due to the size of the pot, and due the fact that the villain has just a 9 here enough times I think it makes it pretty close. So after a longer than normal decision, I finally called. Villain just had AA and I won a nice pot.

Villain explained that he thought I was just running over him preflop and was trapping with aces and didn't think I had a 9. Shrug

Hand #26

This was the only highlight in an otherwise tough session yesterday. Aggressive player opens to 25 UTG and I flat with AsKd. We pick up 1 player and take the flop 3 handed. It comes A85 with two spades. The aggressive player leads for 45. Since I've got the As in my hand I'm happy to flat here, especially since there's no card on the turn that I plan on folding. I'm happy to let him keep betting into me, especially since we started the hand only about 500 deep. The turn brings an off suit J and now he bets 85. I'm shipping it here a lotta times but I feel so confident that I'm ahead and I'm happy to trap. I'm not going to fold against him basically ever here so I want to give him every chance to continue betting. So I flat and the river is an off suit 2. He checks and after a few seconds I shove. I can tell he hates it and think about it for quite a while. After a bit he finally shrugs and calls. I table my hand and he sigh mucks. He said the shove confused him into calling. Sweet!

Hand #27

This was a crazy hand that happened tonight. EP makes it 15 to go and after the entire table calls I look down at KK86r in the SB. I'm stuck and want so badly to re-raise but this hand is so marginal, esp in this position so I just call. The entire table sees a flop of K97r. I immediately bet 15. This is super uncommon for me to do this here but then again I have an uncommonly strong hand. What I'm obviously hoping is to get a bunch of callers and have someone jam in late position with all the dead money out there. Much to my delight everyone calls until it gets to the button who ships in his 150 stack. The old me would just 3-bet pot it because I don't want to let any of the straight draws get there but I want to take the chance and try and win a big one. I flat, the next player flats and then the next player ships her 300 stack. I now shove and get the other player to commit his 600 stack. The board just pairs right on the turn and everyone is drawing dead. Hooray!

Depending on how spazzy he was you could click it back on turn.

Also I should also post left arm did this right arm did that, huuuuuuuge volume

Why no Left arm tree press? and wth is tree press?

Tree press is an overhead press standing on one leg. I'm sure I did left arm just forgot to log it