UPPER#2
ARMS / DELTS / ABS
Lower tomorrow
Pressdowns w/ROT8 handles
130x10, 130x10, 130x12
SS Rev Machine Preacher Curls
55x6, 55x6, 55x12 (w/straps)
20* Decline Crunch w/OH lift
+20x6,6,6, 30s rest
+40x3,3,3, 10s rest
OH deep stretch Rope Extension SS Cable kickbacks,single stack
70x15 / 60x15
80x15? / 70x12
Scott Press
40x8,8,8,8,8,8, 20s rest
Hanging Leg Raise FLR
x6 each, x6 each w/3s peaks
Machine Dips
180x12-15 w/3s peaks?
180x30
I think these feel better if I lean into them and extend more downward than along the machine arc
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Thread: Liftin' weights & lacin' skates
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05-09-2024, 02:55 PM #1471
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-10-2024, 11:24 AM #1472
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
LOWER #3
Hockey was 1 & 2
Hopefully I can do upper tomorrow, otherwise it'll be Tues.
Warmup circuits, 20s between each, all explosive from & stopping @ skating depth:
Squat jump: x6
BB squat jump: 45x6
Single-leg lateral box jump, 20”: x4 each
Squat jump: x8
BB squat jump: 45x8
Single-leg lateral box jump, 20”: x6 each
Seated Calf Raise
120x15, 120x15
120x15-20?,12,12 RP
Rack Pulls @ knee (safety @ #14, one lower than prior)
275x8, 315x5, 365x6*, 405x5*, 455x5
*belt & straps, all easy again.
Either go lower or up the weight and go for 2-3 reps on final set.
Kettlebell Halos
25x8 each direction
25x8 each direction
Leg Press Calf Raise w/2s peaks, negs, stretches
270x15,8,6 RP
Plyo hip jump to feet + box jump @ 20”
x3, x3
Plyo hip jump to feet + lateral box jump @ 20”
x2, x2 each leg
Kettlebell around the waist circles SS Russian Twist
25x10 each direction / 25x10 each direction
Box squats
225x12 skating depth
275x8 skating depth
Add weightLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-12-2024, 10:42 AM #1473
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
UPPER #1
Gironda Dips SS Incline Cable Low Rows
5 / 150x12
6 / 175x12
8 / dual stack 240x12
30* Incline DB Press w/3s negatives
80x8,6,4*, 30s rest
*20s iso final rep
SS Seated Cable Flies, mid
70x15,8 RP
Extended intermission…
Machine Rows w/2s peaks and hard stretch
180x8,6,5 RP
Close/Rev. MAG Grip Pulldowns
180x4,4,4,4, 20s rest
Side DB Laterals: 25x12 + bottom partials x12
SS Bent Rear Cable Laterals: 25x20,12,10, 15s rest
30s rest / DB Front Raise: 25x12
SS Gironda DB Swings: 15x8 each side
V-bar Pressdowns w/3s peaks: 130x6 add 140x5 add 150x4 drop 120x5
…20s rest / OH Rope Extension: 60x12 w/deep stretches
Machine Preacher Curls reps/iso hold
35x 5/5s, 5/5s, 5/5s, 5/5sLast edited by StinnerOzz; 05-12-2024 at 11:24 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-16-2024, 03:16 PM #1474
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
UPPER #2
Pullups SS Gironda Chins
6 / 6
6 / 6
6 / 6
20* Incline BB Press (to safeties @ #21)
195x12,6,6,6 RP (+10lbs, -0,2,0,0 reps)
Machine Pec Minor Dips
180x30 +30s iso
BB Rows
2s peaks:185x6, 185x8
225x5,5,5 RP
Gironda Rope High Pulley Row
150x20
Machine Preacher Curls, 3s peaks SS V-bar Pressdowns
55x10 / 130x12
55x10 / 130x15
Steep: 55x10 +20s iso final rep / 150x8?
Rev grip Pressdowns
40x10, 50x10 each
DB Hammer Curls reps/iso
40x 5/5, 4/4, 3/3, 2/2
Rope Tail Ends
120x15, 10s rest, x8
DB Shrugs iso/reps
80x 5/5, 3/3, 5/5, 3/3, 5/5
100x 5/5, 4/4, 3/3, 3/3, 2/2Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-17-2024, 03:23 PM #1475
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
LOWER #3
Hockey was 1 & 2
I’m liking this hockey-purpose leg routine so far.
Warmup circuits, 20s between each, all explosive from & stopping @ skating depth:
Squat jump / BB Squat Jump / Single-leg lateral box jump
x6 / 45x6 / 20” x6 each
x8 / 45x8 / 20” x8 each
Seated Calf Raise
130x10,10,8,6,6, 20s rest
115x10,8 / drop 105x8,8 / drop 90x8,8, 15s rest
Rack Pulls @ knee (safety @ #13, one lower than prior)
225x4 add 275x6
315x5* (light belt)
365x0
315x5*
*belt & straps
Totally ****ed these up today, and I did 90lbs heavier 1 peg higher last week? The hell… I'll raise it back next week and see how it feels. I feel exhausted today, maybe I'm just on empty.
Kettlebell Halos SS around the waist SS Russian Twist
25x8 / 25x8 / 25x15 each direction
25x8 / 25x8 / 25x15 each direction
Plyo hip jump to feet + box jump @ 20”
x3, x3
Leg Press Calf Raise w/iso peaks, negs, stretches
2s each: 320x10,8 RP
3s each: 270x12,6,6 RP
Plyo hip jump to feet + single leg lateral box jump @ 20”
x3, x3 each leg
Maybe stick to bilateral lateral jumps here and add height
Box squats, skating depth
225x15, 275x12, 305x8
Kneeling Cable Crunch: 80x8
SS Hanging Leg Raise: x8
SS Kneeling Cable Crunch: 80x12
SS Hanging Leg Raise: x6
SS Bench V-Tuck: x a few half assed reps, started cramping and had to stop
SS Twist Crunch: x10 eachLast edited by StinnerOzz; 05-17-2024 at 04:50 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-19-2024, 04:38 PM #1476
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
UPPER #1
20* Incline Cable Fly Press
60x20, 80x15
Cable Rows, MAG pronated grip
120x12, 140x12
20* Incline Cable Press + bottom partials
150x8 +5 / drop 110x5 +5 / drop 80x8 +5
Gironda High Pulley Rows
150x6,6,6 drop 140x6,6,6, 20s rest
Machine Preacher Curls, steep w/2s con/peak/neg
35x10,8,6,6, 20s rest
Seated Incline Cable Fly SS Press (decline focus, #23)
50x10 / 50x15
60x12 / 80x12?
Rope Face Pull w/external rotation
50x15, 40x20, 40x20
DB Side laterals
25x12,8,8,6,6, 20s rest
Straight Bar Pressdowns w/3s peaks
130x10, 130x10
Tail Ends: 50x30 explosive w/hard peaksLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-21-2024, 03:03 PM #1477
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
UPPER #2
Push focus
Replaced a couple planned things on the fly due to a huge headache. Any decline/head down stuff really made it worse too.
Parallel Dips +Pec Minor Dips
3+3 / 2+2 / 1+3
3+3 / 3+3 / 3+3
10* Decline Crunch
x8, x10, x10
Chins
x8, +25x6, +45x5?
+70x2,2,2,2, 10s/15s/20s rest
Decline focus tri-sets
Incline #5 facing away Cable Flies
SS Rev Incline Cable Uppercuts
SS Pec Minor Dips
50x20 / 50x15 / 8 w/3s peaks
70x12 / 50x12 / 8 w/3s peaks
Incline #5 facing away Cable Flies
80x10 drop 60x10
Kneeling Cable Crunch: 80x20
SS Hanging Leg Raise: x8
SS Kneeling Cable Crunch: 100x10
SS Hanging Leg Raise: x6
SS Bench V-Tuck: x8
SS Twist Crunch: x12 each
Snatch Grip High Pulls
185x3, 205x3, 205x3
haven't done these in forever, felt weak but not too horrible.
Straight Bar Pressdowns w/3s peaks
140x10, 140x10, 130x12
Tail Ends, explosive w/hard peaks
60x20Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-23-2024, 09:56 AM #1478
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
LOWER #2
hockey was #1
Mini session 1: calves/abs
Seated Calf Raise, heavy bottom half reps w/stretch
130x20, 130x20, 145x15, 145x15
KB Halos
25x8 each side
25x8 each side
Ab wheel, incline
20*:5,5, 10s rest
10*: 3,3,5, 15s rest
Unilateral Calf Raise off step (lean from pole and put weight onto glutes?)
20, 20, 15, 15 each
Meh…
Hanging Leg Raise, 3s peaks
6, 6, 6
10* decline crunch
5s peaks: 5,3,3, 15s rest
Tibialis Raise reps+iso
15x 10+10s, 5+5s, 5+5s, 5+5s, 5+5s
20x 10+10s, 10+10s, 5+5s
25x 10+10s, 5+5s, 5+5s
Mini session 2 coming up in a couple hours!Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-23-2024, 01:51 PM #1479
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
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Mini session 2: legs
Leg Extensions
70x6 add 80x6 add 90x6 add 100x6 add 110x6
70x6 add 80x6 add 90x6 add 100x6 add 110x10
DB RDL
50s x12, 60s x12, 70s x10, 80s x10
Hang Clean SS banded KB swing SS Box drop broad jump
95x3 / 25x8 / 1
95x3 / 25x8 / 1
Hack Squats, Platz style
70x3 / drop 35x+2 sissy
30s rest 70x4 / drop 35x2 sissy
30s rest 70x4 / sissy BW x8
Tried to do a true Platz sissy hack squat, but feel the machine keeps me from doing so.Last edited by StinnerOzz; 05-30-2024 at 10:00 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-25-2024, 03:29 PM #1480
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
UPPER #3
HOPEFULLY hit upper again Monday. Hockey on Tues only.
Parallel Dips + Pec Minor Dips
3+3 / 2+3 / 1+3
3+5 / 3+5 / 3+5
5+5 / 5+5 / 5+5
BB Rows, hard peaks
135x20, 165x12, 185x12, 205x8
Seated Cable Flies
80x8*? drop 60x15 drop 50x5*
+2 bottom partials each rep
Cable Side Laterals
20x6 add 30x6 add 40x6, 4 RP
Pullups
x5, 10s negatives
x4, 10s negatives
x7, 6s negatives
Straight Bar Pressdowns: 170x10-12?
SS Cable OH Rope Extension: 80x15
SS Cable Kickbacks, single stack: 70x15
DB Shrugs iso/reps
100x 5/5, 5/5, 3/3, 3/3, 2/2, 3/3
100x 10/5, 5/5, 5/3, 5/3
CG BB Curls
45x30,12*,8*,8*, 15s rest between sets
*5s iso last repLast edited by StinnerOzz; 05-30-2024 at 10:01 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-29-2024, 03:22 PM #1481
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
UPPER #1
CHEST / BACK
Thur: lower
Fri: arms/delts
Probably can't lift over the weekend.
Parallel Dips + Pec Minor Dips
3+3 / 2+3 / 1+3
3+5 / 3+5 / 3+5
5+5 / 5+5 / 5+5
BB Rows, hard peaks
135x20, 165x12, 185x12
Hanging Leg Raise
20, 15, 15
Seated Cable Flies, slight decline #7
80x6* drop 60x5* drop 40x5*
70x15 drop 60x10 drop 50x12
*+2 bottom partials each rep
Pullups, 5s negatives
x7,4,3 RP
Converging Machine Rows
250x4,4,4, 20s rest
Incline DB lower pec raise
20x20, 25x15, 25x20
Cable X Laterals/Pulldowns
30x20, 50x15, 70x12Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-30-2024, 12:12 PM #1482
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
LOWER #2
Hockey was #1
Had to cram this into the middle of my workday. So exhausted. Didn’t do my usual current plyo stuff and just did what felt good.
Leg Extensions
70x6 add 80x6 add 90x6 add 100x6 add 110x6
70x6 add 80x6 add 90x6 add 100x6 add 110x10
DB RDL
50s x12, 60s x12
Plyo hip jump to feet + box jump @ 20”
x3,3,3,3, 20s rest
Seated Calf Raise, heavy bottom half reps w/stretch
130x20, 130x20
145x15,8,6 RP
DB RDL
70s x10, 80s x10
Unilateral Calf Raise off a step, bottom half reps
15,10,10,8, alternating each no rest
Landmine Leaning Curtsy Squat, w/kick
45x6, 45x6, 45x10 each leg
Took it easy for my first time
Tibialis Raise reps+iso
15x 10+10s, 10+10s, 10+10s
20x 10+10s, 10+10s, 5+5s
25x 10+10s, 5+5s, 5+5s
Ab wheel, incline
20*: 5,5,5, 10s rest
10*: 3,3,3+10s iso final rep, 10 rest
Kneeling Cable Crunch
100x12 +10s iso +30s hollow hold
120x12 +10s iso +20s hollow holdLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-31-2024, 12:21 PM #1483
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
UPPER #2
ARMS / DELTS
Off for 4 days
Flat CG Bench
135x15, 165x10, 185x6, 205x3, 225x2
Incline DB Curls
20x20, 25x15, 25x20, 25x20
CG BB Curls
55x20,8,5,4, 15s rest between sets
w/5s iso last rep each
Machine Dips w/3s peaks
270x12, 270x10
Upright Rows
85x12 drop 65x8
75x15 drop 55x15
Tail Ends, explosive w/hard peaks
70x30
Incline Bench DB Side Laterals
20x12,4,2,2, 5s rest
DB Shrugs, big stretch on each
100x10 drop 80x10
100x10 drop 70x10Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-04-2024, 03:29 PM #1484
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
UPPER #1
CHEST / BACK / DELTS
20* Incline DB Press, slow SS BB Rows, hard peaks
60x12 / 135x20
70x12 / 165x12
80x12 / 185x12
Parallel Dips +pec minor dips
+25x10 +15
+25x10 +15
+45x6 +8
Pullups, 5s negatives
x7,4,3 RP
Rev. Incline #5 Cable Flies SS Incline Cable Uppercuts
60x20 / 60x15
80x15 / 50x15
DB Pullovers
80x10, 80x10
Flat Cable Flies w/3s peaks & stretch
50x8, 60x10
Cable X Laterals/Pulldowns
60x15, 80x15, 90x12
Parallel Dips, 5s negatives
x5 (forced), x5 reps
Gironda DB Shoulder Compound w/25s
Side Laterals x10
Upright Rows x10
90* bent Rear Lateral Raise x10
Scott Press x10
70* bent Rear Lateral Raise x10
Upright Rows x10
Bent Rear DB Swings x10
Gironda DB Swing x12 totalLast edited by StinnerOzz; 06-04-2024 at 08:14 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-06-2024, 11:07 AM #1485
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
UPPER #2
ARMS
+some stragglers
Another mid-workday, intra-meeting workout.
BB Drag Curls
45x8, 55x8, 65x10
iso/reps:
75 @3/3, 3/3, 3/3, 3/3
75 @3/3, 3/3, 3/3, 3/3, 3/3
Straight Bar Pressdowns
120x10, 120x10, 140x8*, 140x10*, 150x8*
*3s peaks
Tibialis Raise
15x20 w/3s peaks
20x15? w/3s peaks
30x12
30x6,6,6,6 (10/15/25s rest) / drop 20x12
Incline Cable Curls, 3s peaks
40x10 w/3s peaks +15 top partials
50x5 straight +5 w/3s peaks +15 top partials
60x10 straight +15 top partials
Sideways Lateral Rope Pressdowns, each
3s peaks: 40x12, 50x8 each
40x20 straight
Cable Crunch, seated
50x warmups @ incline 4
70x8 @incline 2
80x15 @incline 2
90x6,6,6,6 (10/15/25s rest) @incline 2
OH Cable Extension
80x12 drop 70x10 / drop 60x10
15s iso final rep each
DB Shrugs, 3s peaks & 2s stretch
80x8, 80x12, 80x12Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-07-2024, 01:14 PM #1486
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
LOWER #2
Hockey was #1. Did some Echo bike HIIT for the first time last night and jeez that hit my legs worse than I expected it would. Good thing my lungs were about to explode first, so I cut it a bit short considering it was my first time doing real cardio in forever.
Leg Extensions
60x6 add 70x6 add 80x6 add 90x6
60x6 add 70x6 add 80x6 add 90x6
Staggered DB RDL
40s x8 each
50s x6 each
60s x6 each
Seated Calf Raise, heavy bottom half reps w/stretch
130x20, 130x20
SS full reps
145x15 SS drop 100x8* drop 70x10*
*3 peaks
Plyo hip jump to feet + box jump @ 20”
x3,3,3,3, 20s rest
Bulgarian Squat +deload jump, each leg
+30x6 +6
+40x6 +6
+40x6 +6
Leg Press Calf Raise DC style
290x8
SS peak hold isos, toes out BW @30s
Seated Leg Curls, 3s peaks & negatives
80x8, 80x8
Hanging Leg Raise
20, 20
Was going to do more, but wanted to see how the split squat +plyos made me feel.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-09-2024, 01:02 PM #1487
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
UPPER #1
Just a nice pump workout, winging it.
Hockey tomorrow and Wed. Upper Tuesday, and we'll see what happens the rest of the week.
Cable Crossovers high 3/mid 11 /low 26
50x20 / 50x20 / 50x10
60x20* / 60x15* / 40x20
70x20* / 60x15 / 40x15*
*10s iso last rep
Rev MAG Pulldowns
90x20, 120x15
120x6 + 3 w/10s peaks & negatives
V-Sit Leg Scissors SS V-Sit Russian Twist
30s / 30s
60s / 30s
30s / 60s
Pushups (couldn't get a good band setup)
8 w/5s squeezing peaks
45* seated rows, heavy band iso/reps w/hard peaks
20s / 15
30s / 15
Pressdowns heavy band SS curls medium band
20 / 15 +20s iso
20s iso +20 reps / 15 +15s iso
Front delt raise medium band SS Side laterals (cross pattern) w/blue Slastix band
15 / 20
15 / 20Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-11-2024, 02:13 PM #1488
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
UPPER #2
Quick one during work, as is routine by now.
Incline DB Press
20*: 60x15, 70x12
30*: 80x5 +5 w/3s peaks & negatives
30*: 80 iso @20s +6 reps + iso @20s
Incline DB Swing Rows
45*: 60x8
30*: 50x12, 50x15
Kneeling Cable Crunch
100x4 add 110x4 add 120x4 add 130x4 add 140x5 add 150x4
2s peaks: 150x6 drop 130x5 drop 110x5 drop 90x5
45* seated rows, heavy band
x20 w/3s peaks
Kelso Shrugs, 30*
50x15, 60x12, 60x15
Rev. Incline #5 Pec Flies w/medium band, hard peaks
x10 +iso @20s +10
Pressdowns heavy band, iso +reps
20s +10, +10s +5, +10s +5
20s +10, +10s +5, +10s +5
Curls medium band, iso/reps
15s +15
20s +15
Light Red Band
Rear Delt Pullaparts SS Side Laterals
6 / 4
6 / 4
6 / 4
15s rest
6 / 4
6 / 4
6 / 4
15s rest
6 / 4
6 / 4Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-13-2024, 12:11 PM #1489
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
UPPER #3
Cable Crossovers high 3/mid 11 /low 26
50x20 / 50x20 / 50x10
60x12 +10 top & 10 bottom partials / 60x12 +10 bottom partials / 40x15
High / Low
70x5, 10s peak & 5s negs +10 reps / 40x15 +5 top partials
Prone MAG Pulldowns: 120x15, 120x15
Rev MAG: 120x6 straight +4 w/6s peaks & negatives
Machine Pec Minor Dips SS Pushups w/3s peaks
260x20 / x8
Machine Rows SS Standing Band rows
180x8 / 4s peaks x6
210x6 / 3s peaks x6
210x6 / 3s peaks x6
45* bench sideways DB Side Laterals
15x12 each, 15x12 each
30s rest / light red band side laterals: x20
Pressdowns heavy band SS Seated Curls medium band top half reps
15 / 12
…10s rest
12 / 10
…15s rest
15 / 12
…20s rest
12 / 10Last edited by StinnerOzz; 06-13-2024 at 02:06 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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Yesterday, 11:47 AM #1490
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
LOWER #3
Hockey was 1 & 2
Leg Extensions
90x8, 90x12, 90x15
Staggered DB RDL
40s x8, 50s x6, 65s x6 each
Seated Calf Raise, heavy bottom half reps w/stretch
130x20, 130x20
130x12 w/2s squeeze peaks
drop 115x6
Leg Press Calf Raise DC style
290x8
drop 200x6, w/3s peaks, negatives, stretches
Plyo hip jump to feet + box jump @ 20” SS 20” step up w/hip switch
3 / 3 each
3 / 3 each
3 / 3 each
Oblique jackknife
x10, x10, x10
Bulgarian Squat +deload jump w/high knee, each leg
+30x6 +4
+30x6 +4
+30x6 +4
Seated Leg Curls, 3s peaks SS Sissy Squat bench w/3s peaks
80x8 / x8
V-Sit Russian Twist: 30s
SS Gironda Vacuum: @30s
SS V-Sit Leg Scissors: 10s horizontal, 10s vertical, 10s hor, 10s verLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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