6/8 Bench Press 135 pounds 1x8 205 pounds 1x4 265 pounds 1x1 300 pounds 1x0 Dumbbell Overhead Press (Seated) 70 pounds (each) 3x10 75 pounds (each) 1x5 75 pounds (each) 1x4 Barbell Overhead Press (Standing) 140 pounds 2x3 Dumbbell Lateral Raises 40 pounds (each) 5x10 20 pounds (each) 1x12 (drop set) Unilateral Cable Vertical Raises 55 pounds 2x10 50 pounds 2x10 45 pounds 1x12 25 pounds 1x12 (drop set) Reverse Dumbbell Fly's 50 pounds (each) 3x10 40 pounds (each) 2x10 Cable Pushdowns 75 pounds 3x10 65 pounds 2x12 35 pounds 1x10 (drop set) Unilateral One-Arm Cable Pushdowns 40 pounds (each) 3x12 50 pounds (each) 1x12 60 pounds (each) 1x5 Dips 5x12 6/9 Dumbbell Curls (Seated) 40 pounds (each) 3x10 35 pounds (each) 2x10 Cable Crunches 235 pounds 5x10 130 pounds 1x12 (drop set) Alternating Hammer Curls 45 pounds (each) 3x10 40 pounds (each) 2x10 Hammer Strength Leg Raises 52 pounds 5x12 25 pounds 1x12 (drop set) Pronated Barbell Curls 55 pounds 1x12 60 pounds 3x12 65 pounds 1x10 Kettlebell Twists 60 pounds 2x10 45 pounds 3x12 20 pounds 1x12 (drop set) Cable Curls (laying down) 110 pounds 2x10 100 pounds 1x10 Sit-Ups (Decline/no back) 3x20 Hanging Knee Raises 3x20 Windshield Whippers (Laying Down) 3x10 Pronated Dumbbell Wrist Curls 40 pounds (each) 5x6 Supinated Barbell Wrist Curls 65 pounds 1x12 70 pounds 3x10 75 pounds 1x10 Standing Calf Raise Machine 195 pounds 7x10 180 pounds 3x10
06/10: road biked 15.3K @ 27.1KPH just before dark 06/11: road biked 20.8K @ 27.2KPH in the heat and the wind this afternoon 06/12: ran 5.1K @ 4:42/K 06/13: road biked 30.0K @ 30.0KPH
6/10 and 11 not worth showing well neither is 6/12.. 6/12 Bench Press 135 pounds 1x10 205 pounds 1x10 235 pounds 1x6 255 pounds 1x2 225 pounds 1x8 Incline Dumbbell Bench Press "4" 85 pounds (each) 3x10 85 pounds (each) 1x8 85 pounds (each) 1x7 6/13 Lat Pulldowns 240 pounds 4x10 225 pounds 1x10 Incline Batwing Rows "4" 100 pounds (each) 1x10 95 pounds (each) 3x10 90 pounds (each) 1x10 Neutral Grip Lat Pulldowns 210 pounds 1x10 200 pounds 1x10 190 pounds 1x10 Barbell Rows 160 pounds 1x10 165 pounds 1x10 170 pounds 1x10 155 pounds 1x10 6/14 Squats 135 pounds 1x8 245 pounds 1x4 340 pounds 1x1 435 pounds 1x1 Instagram post by Gehrig • Jun 14, 2017 at 12:02pm UTC 315 pounds 2x10 315 pounds 1x6 280 pounds 1x8 Seated Leg Curl Machine 270 pounds 3x12 250 pounds 2x12 120 pounds 1x10 (drop set) Hammer Strength Leg Extensions 120 pounds 1x12 120 pounds 1x10 120 pounds 1x12 125 pounds 1x10 120 pounds 1x10 50 pounds 1x10 (drop set) Alternating Walking Dumbbell Lunges 85 pounds (each) 4x5 Seated Leg Curl Machine 210 pounds 2x10 225 pounds 1x10 Hip Abduction Machine 150 pounds 3x10 140 pounds 1x10 Hip Adduction Machine 180 pounds 2x10 185 pounds 1x10 190 pounds 1x10 Standing Calf Raise Machine 195 pounds 3x10 180 pounds 2x10 Seated Calf Raises 110 pounds 3x10 100 pounds 2x10 Bodyweight Calf Raises 3x10
Bought a bball. Might start doing cardio work to keep playing longer. It's a start. I remember when I cross trained, I ate way less. Not because I thought of my calorie intake but ate less in general. Like my body needed less and was way more efficient. I'm not sure but that's how I felt way back then.
Dribbling and shooting drills. One in the morning and another before lunchtime. Two hours logged today. Maybe another before dinner. Found a great place to play around my area. Logged in another hour but no drills. Spent time with my son this time around. Made me run and got a bit of cardio anyway.
Nice and very well lit. Played from 9 pm till a little past closing at 11 pm. Missed out on a couple of players cause I had to drive back my family early in the evening. No more air balls. Shooting drills helped. Getting some muscle memory in there a bit. Stretching like crazy right now. So I don't have to pay for it tomorrow. In regards to stretching, I went from barely touching my toes to now being able to touch my soles. Even with my left injured knee. We'll see how my sciatic problem is tomorrow on Father's Day. I feel really good overall the entire day though.
Been a heavy soda drinker forever. And right now I'm going on 2 weeks of drinking just water. Started adding some short bursts of exercise in there too.
No muscle pain. That's a first. Once I played with the kids on the monkey bars and the next day I couldn't raise my arms. So warm up and stretch in the beginning and stretch even more after. Really happy I got my flexibility back. Shooting drills again with my children at the park. Then cool off at the water park then swim at home. Maybe play with some TFs and Shopkins in the basement before we join in celebrating father's days with everyone.
Forgot to stretch my elbows... Tried some shooting drills again felt something on the follow through. No pain in normal day-to-day things and even only small percentage when shooting. No biggie though. I'll lay low for 2 two days and just keep stretching.
06/18: road biked 20.0K @ 27.2KPH in the heat and with a strong head wind 06/19: ran 7.5K @ 4:55/K in the heat with my daughter in the stroller 06/20: ran 5.1K @ 4:29/K 06/22: biked 15K in the morning, ran 4.5K @ 4:18/K in the afternoon
wow i'm getting to be a fatass. moved in with friends a couple months ago so i've picked up on their bad eating habits ans i can hardly do 20 pullups anymore lmao. i brought my bike over from my parents place and haven't even bothered to ride it. the gym is right across the street to boot
Had a rematch with that middle school basket ball kid. I moped the floor with him. Had a match with some college kids. It was okay ended up as a tie. Had a match with a 6'2" high school kid pointguard. He didn't break my ankles but my knees hurt. He beat everyone else too. I lost some fat around the belly as a result (I fit in my 15 year old shirt) but what I really want is to mop the floor out of younger ballers. I need some cushion for my feet and knees. My walking shoes are not helping. Getting some threes in there as well. The wife scheduled a match with people my age. Buncha fobs from the motherland. I'm kinda scared since I know they play extremely rough.
6/15 Bench Press 135 pounds 1x8 205 pounds 1x5 255 pounds 1x2 285 pounds 1x1 Dumbbell Overhead Press (seated) 75 pounds (each) 2x10 75 pounds (each) 1x9 70 pounds (each) 1x9 70 pounds (each) 1x6 Plate-Loaded Overhead Press 135 pounds 1x10 165 pounds 1x10 180 pounds 1x9 Dumbbell Lateral Raises 40 pounds (each) 4x10 35 pounds (each) 1x12 20 pounds (each) 1x12 (drop set) Barbell Vertical Raises 55 pounds 1x12 60 pounds 1x12 65 pounds 1x10 60 pounds 2x12 Reverse Dumbbell Fly's 45 pounds (each) 4x10 40 pounds (each) 1x10 Dips 70 pounds 1x10 90 pounds 1x10 130 pounds 1x6 90 pounds 2x10 Supinated Cable Pushdowns 65 pounds 3x10 60 pounds 2x11 35 pounds 1x10 (drop set) Unilateral Dumbbell Kickbacks 40 pounds (each) 1x10 35 pounds (each) 1x10 30 pounds (each) 1x10 6/16 Barbell Curls 85 pounds 1x10 90 pounds 3x10 100 pounds 1x4 Alternating Hammer Curls 45 pounds (each) 3x10 40 pounds (each) 2x10 Pronated Dumbbell Curls 25 pounds (each) 3x10 20 pounds (each) 1x10 15 pounds (each) 1x10 Cable Crunches 235 pounds 5x12 160 pounds 1x10 (drop set) Hammer Strength Leg Raises 52 pounds 5x12 25 pounds 1x10 (drop set) Kettlebell Twists 60 pounds 3x10 45 pounds 2x12 20 pounds 1x10 (drop set) Chin Ups (Fat Bar) 4x10 Sit-Ups (Decline/no back) 5 pounds 3x12 10 pounds 1x10 Leg Raises (laying down) 3x12 1x15 6/17 Martial Arts Class 6/19 Bench Press 135 pounds 1x10 205 pounds 1x10 240 pounds 1x6 260 pounds 1x2 225 pounds 1x10 215 pounds 1x7 Incline Dumbbell Bench Press "4" 100 pounds (each) 1x7 85 pounds (each) 2x8 85 pounds (each) 1x6 70 pounds (each) 1x10 Cable Fly's (lower chest) 110 pounds (total) 1x12 110 pounds (total) 1x10 100 pounds (total) 3x10 50 pounds (total) 1x12 (drop set) Push Ups 1x16 1x13 2x10 Dumbbell Overhead Triceps Extension 65 pounds 3x10 50 pounds 2x10 Supinated Cable Pushdowns 65 pounds 3x10 60 pounds 1x10 55 pounds 1x10 25 pounds 1x12 (drop set) Unitlateral One Arm Dumbbell Overhead Triceps Extension 15 pounds (each) 3x11 Cable Pushdowns (rope) 55 pounds 1x10 50 pounds 2x10 25 pounds 1x12 (drop set) 50 pounds 1x10 25 pounds 1x12 (drop set) 6/20 Lat Pulldowns 240 pounds 3x10 225 pounds 2x10 Barbell Rows 165 pounds 1x10 170 pounds 1x10 175 pounds 1x10 180 pounds 1x10 175 pounds 1x10 Lat Pulldowns (Wide Grip) 165 pounds 3x10 155 pounds 1x10 155 pounds 1x12 Incline Batwing Rows "4" 80 pounds (each) 4x10 85 pounds (each) 1x10 Chin Ups (Fat Bar) 45 pounds 3x5 2x10 Concentration Hammer Curls (Seated) 35 pounds 3x10 40 pounds 1x10 45 pounds 1x6 Pronated Dumbbell Wrist Curls 35 pounds 1x10 30 pounds 1x10 25 pounds 1x12 Supinated Barbell Wrist Curls 65 pounds 1x13 75 pounds 3x10 65 pounds 1x10 Cable Curls 60 pounds 1x12 75 pounds 1x10 80 pounds 1x10 6/21 11:05 Squats 135 pounds 1x8 245 pounds 1x4 335 pounds 1x1 440 pounds 1x0 2:15 Deadlift 135 pounds 1x8 275 pounds 1x4 395 pounds 1x1 435 pounds 1x4
6/22 Bench Press 135 pounds 1x8 205 pounds 1x4 255 pounds 1x2 290 pounds 1x1 Dumbbell Overhead Press (Seated) 75 pounds (each) 3x10 Instagram post by Gehrig • Jun 22, 2017 at 5:25pm UTC 80 pounds (each) 2x2 Plate-Loaded Overhead Press 180 pounds 2x10 180 pounds 1x9 Dumbbell Lateral Raises 40 pounds (each) 5x10 20 pounds (each) 1x12 (drop set) Unilateral Cable Vertical Raises 40 pounds 1x12 50 pounds 1x11 55 pounds 3x10 25 pounds 1x10 (drop set) Reverse Dumbbell Fly's 45 pounds (each) 3x10 40 pounds (each) 2x10 Dips 70 pounds 1x10 90 pounds 1x10 130 pounds 1x3 90 pounds 2x10 1x12 Cable Pushdowns (Rope) 55 pounds 3x12 60 pounds 2x10 30 pounds 1x10 (drop set) 15 pounds 1x10 (drop set) Unilateral One-Arm Cable Pushdowns 100 pounds (each) 2x10 80 pounds (each) 2x10 60 pounds (each) 1x10 6/23 Dumbbell Curls (seated) 40 pounds (each) 5x10 Alternating Hammer Curls 45 pounds (each) 3x10 40 pounds (each) 2x10 Pronated Dumbbell Curls 55 pounds 1x12 60 pounds 1x11 65 pounds 1x10 70 pounds 1x10 65 pounds 1x10 Cable Crunches 235 pounds 5x12 160 pounds 1x12 (drop set) Kettlebell Twists 20 pounds 5x20 10 pounds 1x20 (drop set) Leg Raises (Butt Off) 1x20 3x15 1x16 Cable Overhead Bicep Curls 45 pounds 4x12 35 pounds 1x12 Bouncy Batt Sit Ups 3x10 Hanging Leg Raises 3x12 Med. Ball Twists 10 pounds 3x10
