Sicilian Crunch +20x5
SS w/Decline Bench Rev. Crunch x8
SS w/Ab Wheel x6
SS w/Side Plank @30 seconds each side
Sicilian Crunch +20x6
SS w/Decline Bench Rev. Crunch x8
SS w/Ab Wheel x8
SS w/Side Plank @30 seconds each side
Sicilian Crunch +20x5
SS w/Decline Bench Rev. Crunch x8
SS w/Ab Wheel x8
SS w/Side Plank @30 seconds each side
Bent Rear Laterals
30x10, 35x10, 45x10, 50x8
Face Pulls
140x12, 140x12
Facing Incline Bench Hammer Curls
25x15, 30x12, 40x8
High Pulley Cable Curls +pulses (narrow grip)
160x12, 170x12
Seated BB Curls from lap
85x10, 85x10
Smith Machine Drag Curls (plate weight only)
100x12, 110x10, 110x10
Great "bonus day" for a bunch of small stuff. Everything felt great, it was easy-going, and had some great pumps. I'll have an easier time throughout the rest of the week getting in for shorter workouts, so I can do legs alone tomorrow and chest/side delt focus on Saturday without having to worry about 10+ sets for small stuff.
I think next week I start the Tue/Thu hockey schedule so I'll have to lift Mon/Wed/Fri and with an extra day on Sat or Sun. I may try to begin the week on Sunday with back+ some smaller stuff, since I have fewer time constraints than during the week. Might not happen every week though. We'll see!
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Thread: Liftin' weights & lacin' skates
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12-27-2017, 03:37 PM #31
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Last edited by StinnerOzz; 12-28-2017 at 07:52 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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12-30-2017, 09:12 AM #32
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
I swapped BB for DB today. Lifting early, late night, feeling kinda sick, zero interest in risking dropping a 100+ lb DB on my head! Incline 225 for a couple sets without any lift or spot was solid. I may have had another rep left in me per set. All things considered, it was a good showing!
Incline BB Press
95x20, 135x10, 155x10, 185x3, 205x3, 225x2, 225x3
Converging chest Press w/3-second negatives
140x8, 140x8
SS w/Parallel Dips x15
Machine dips
150x15, 175x8, 200x8, 220x8
Rev Grip Pressdowns SS w/tail ends
60x8 / 60x4 (tail ends drop 50x5)
SS drop 40x10 / 40x8
Upright Rows
95x10 drop 75x10*
95x10 drop 75x10*
* 10-second peak on last repLast edited by StinnerOzz; 12-31-2017 at 09:06 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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12-31-2017, 09:17 PM #33
^^^^ obviously you've been athletic most of your life and built up a strong base early ... peak lifts were huge and your lifts have come back strongly. 210 @ 5'10" is massive if you're as lean as in your avi. I saw you write in response to CPW that you keep your lifting to an hour 4 times a week so you're getting through a lot of heavy volume and doing well to add muscle, strength and size throughout the year. Good work getting that 315 bench on the back of a steady progression plan and really strong shrugs at 425 and BO rows ... are those BO rows done Pendlay or Yates style? Noted that you don't do a lot of squatting but presumably your legs are getting smashed on the ice and you have no trouble repping out heavy leg presses. Anyway good luck with the lifting and the hockey and have a great 2018
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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01-01-2018, 07:56 AM #34
Big numbers there. (you gotta be a defenseman with those numbers) I struggle to understand bodybuilding type stuff...how it all works. Ill do my best to follow along.
Do you watch the IIHF world Juniors at all? The US as usual gives anyone all they can handle for sure.Please record my time/reps if I pass out
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01-01-2018, 11:33 AM #35
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Thanks for stopping in!!
Played hockey as a kid/teen, stopped at age 18 and picked up lifting within the next year or so. Spent about a year spinning wheels and then learned an incredible amount and put just about everything I had into it. The avatar pic is me from when I signed up on the site, so a couple weeks ago. I do fly in my workouts, kinda a necessity these days! It's not so bad though since I do a lot of small stuff in between the big. Tires me out half the time, but that's OK.
My rows are more of a Yates style, though I do try to get more depth like a traditional BB row. My 20-rep sets are easier to get deeper positioning on, but once I add 40lbs. to do the 15-rep sets I tend to (have to) straighten up a bit to offset the weight. I also do them in a rack (no free area to do them at my gym, so it's what we do) and set the pins at full extension, so when I need to I can utilize a Pendlay-style pause and yank it up. That comes into play on my heavier sets. For a time I was doing 4-8 rep sets of rows and relied on setting the bar down to force myself to pull the dead weight and beat some pulling strength into me. At the time, I was using 225 as well. Now I'm at 15 reps.
You're right, I do miss out on lots of leg work thanks to hockey. They get fatigued and tired, but not really worked like in the gym unfortunately. I've been able to remain respectable, and many say my legs are big, but compared to the old days when I was squatting 400+, Olympic squatting 300+, doing 20+ set workouts, etc. I notice a loss in size. Can't win 'em all though, I do plan to keep up the squat work this year so hopefully I can get back to some more respectable numbers there! What sucks is my upper body rarely gets as beaten down as my legs, so I can hammer away at them much more w/o worrying about lasting fatigue. Not that I would, of course, but in respect to legs I NEED them ready for hockey or I'm useless. I'm too important to the team to be useless
With my toddler getting older I have less free TV time at will, but I watch what I can. I saw the USA/CAN game the other day minus the last couple minutes of the 3rd onward. They're an exciting program right now! The National Development Team's home is the next town over from me. I haven't been to many games but the opportunity is always there. The arena used to house an OHL team until a couple years though, and I did go to to those. Again, the time coincides w/the kid being born Soon he'll be able to trust to sit through a game and we shall go! Also gotta get him on skates soon.
I play D when I have to, but I'm primarily a center! I routinely drag 2 or 3 guys on me while I break in to score - LOL. I've also thrown people clear over our net, and sent a guy out of the game after he stepped to me in a board battle saying I wouldn't win it. One shove and he went flying, he grabbed me by the neck from behind, and I slammed him down so hard I thought I broke his arm. It's funny because I'm such a nice guy but I just know I'll kick anybody's ass. I won't start it but I will finish it. Thankfully I rarely have to teach lessons. I play against a lot of kids in the 20s (and sometimes teens), so you can just imagine the restraint it takes to let somebody continue to yap without breaking their head off and beating them with it.
Here are a couple bodybuilding basics:
1. TUT (time under tension): 45-60 second sets are likely ideal, adjust reps/rep tempo accordingly
2. Perfect reps perfect the shape (arguable, but a good rule of thumb)
3. But cheat reps/etc. are great to break you out of your comfort zone and welcome you into new number territory
4. Get the pump, do drop/strip/static/super sets/etc. to beat down those muscle fibers
5. Don't forget to go heavy too
6. Powerlifting mentality can't hurt, but a mix of BB/PL might be best for your body type (as is mine)
7. As Arnold says, think like a sculptor. I love the aesthetic of bodybuilding, so training for symmetry is always on my mind. That's where the direct (side/rear) delt work comes in and I rarely do shoulder days anymore for instance. You also may notice I do lots of work for certain things compared to lower for others. That all comes down to my symmetry needs as well. Plus, it just so happens that my biceps will NOT grow without some decent volume, and I have found my best success for back results with 9-12 sets depending how I work it. It's weird, but it is what it is!Last edited by StinnerOzz; 01-01-2018 at 11:44 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-02-2018, 01:27 PM #36
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Switching things up this week. Wife and I got sick again over the holiday, so I was only able to get in the 1 workout. Today will be legs for last/this week, with added volume, and I'll add calves as well. I also have to cram everything else into the next 2 days, so I'll aim for chest/back tomorrow and arms/delts Thursday. Traps/abs will go wherever they feel right. Got a non-lifting friend visiting from Fri-Sun so no gym time for me!
Leg Press Calf Raise
270x10, 270x12, 360x10, 450x8, 450x8
Seated Calf Raise
140xF - 4 sets, varying tempos
Leg Press
270x15, 360x15, 450x15, 540x12, 640x10, 640x10
Wall sits
30 seconds
1 minute
Box Squats Parallel
135x5, 185x6, 225x5
haven't done these in years and they felt great! May keep these in so I can get used to going parallel again, instead of to the floor all the time. My core is strong, but I'm so OUT of the parallel movement flow that I suck at stopping in the hole properly. The box being there to tap was SO helpful, the 225 felt pretty light and that's after my legs were already smashed. I bet I have 300 in me for a couple reps when fresh.
Seated Leg Curls
170x12, 170x12, 180x8, 185x8, 185x8Last edited by StinnerOzz; 01-02-2018 at 02:23 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-03-2018, 06:30 PM #37
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Incline BB Press
95x15, 135x10, 175x5, 185x5, 225x3, 225x3, 225x4
Parallel Dips
+45x8, +45x10
DB Pullovers SS w/DB Rows w/3-second peak
60x12 / 50x7
70x12 / 50x7
80x12 / 60x6
Diverging lat pulldown w/5-second negatives
180x8, 190x8, 190x10
BB Rows (peg 6)
245x8
I had 1 more set of rows & 2 sets of machine press planned, this it was so busy in there I was unable to superset opposing lifts as planned which made the night take longer overall. By the time I was at the end, I was feeling fully beaten and felt I'd done plenty.
Tomorrow is delts/arms and hopefully traps/abs if I can work them in. If not, I'll skip 'em this week or do simple ab stuff at home over the 3-day no-gym streak. Whatever!Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-04-2018, 04:56 PM #38
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Birthday workout! I usually do squats for it but everything unfolded differently this year. I'm beat, that's for sure. I welcome the next 3 days off!
BB Curls SS w/Skullcrushers
55x10 / 55x10
55x10 / 65x12
75x8 / 85x10
Machine Preachers w/5-second peaks SS w/Dip Machine
60x8 / 190x13
70x8 / 200x12
80x8 / 220x10
Upright Rows SS w/Bent Rear Laterals
95x6 / 45x8
105x6 / 45x8
115x8 / 45x10
125x8 / 45x10
BB Shrugs
225x12, 275x6, 275x6, 275x6
BTB Shrugs
275x12, 275x12, 275x12
Took it light and easy on these today; focused on extra tight peaks
Ab Wheel x8
SS w/Bicycle Crunch 30 seconds
SS w/Crunch 12
SS w/Side Planks 30 seconds each side
Ab Wheel x8
SS w/Bicycle Crunch 30 seconds
SS w/Crunch 12
SS w/Side Planks 30 seconds each side
SS w/Standing Ab Wheel x2Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-04-2018, 05:13 PM #39
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01-04-2018, 06:41 PM #40
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
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01-07-2018, 09:00 AM #41
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Didn't intend on working out today, but my visiting friend is getting back into lifting and asked to go! So I got some big stuff out of the way for the week and showed him a bunch.
DB Pullovers SS w/DB Rows w/3-second peak
60x12 / 55x5
70x12 / 55x5
80x12 / 70x4
Diverging lat pulldown w/5-second negatives
180x8, 190x8, 190x10
BB Rows (peg 6)
245x8, 245x8, 245x8Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-08-2018, 08:41 AM #42
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01-08-2018, 10:43 AM #43
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
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01-08-2018, 03:02 PM #44
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
All the small stuff today! Chose to give my biceps a big over-the-top session. They attach high so getting that high peak is tough for me, and considering years of being limited due to tendinitis they have seen better days. They're actually looking pretty good lately, but old habits die hard.
Abs also feel slaughtered from those giant sets. The progressive warmup into working sets to hit the whole area is feeling tremendous - I'm definitely going to keep that going. Nice and quick too, so double whammy.
On the standing ab wheel rollouts, I fall to my knees on the last few inches. I thought I'd have 2 good ones at least but I just couldn't hold on. I got so pissed that I nailed 15 knee-down rollouts to follow that up. THAT felt great, at least! And I CAN crunch up to a full standing position, I just can't hold the negative perfectly all the way. Eventually!
BB Curls SS w/Face Forward Incline Hammer Curls
55x8 / -
55x8 / -
75x8 / 40x8
Smith Machine Drag Curls (plate weight only)
110x12, 130x10
Machine Preachers w/5-second peaks
80x8, 80x6, 80x6
High Pulley Cable Curls +pulses (narrow grip)
100x30, 140x15, 180x12
Rope Face Pulls
100x25, 100x25
Rev. Cable Crossovers w/3-second peaks
20, 30 not to failure, just good pumps
Ab Wheel x8
SS w/Bicycle Crunch 30 seconds
SS w/Crunch 12
SS w/Side Planks 30 seconds each side
Standing Ab Wheel x2
SS w/Ab Wheel x15
SS w/Bicycle Crunch 20 seconds
SS w/Crunch 15
SS w/Side Planks 30 seconds each side
Hockey season finally starts tomorrow! I play Tues & Thurs this week, and now that I think of it I also play Sunday! So there goes the idea of a leg workout, which sucks because I crammed so much into this workout already to free up time for them later - woops. I guess I'll do chest/calves on Wednesday, and triceps/delts on Friday.Last edited by StinnerOzz; 01-08-2018 at 06:08 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-10-2018, 03:31 PM #45
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Flat BB Press
135x15, 165x8, 185x8
Incline BB Press
185x5, 225x3, 225x3, 225x4
Parallel Dips
+45x10, +45x10, +70x8
Seated Calf Raise
140xF - 3 sets, varying tempos, SS w/toe stands
Squat Machine Calf Raise
140x8 w/5-second negatives
180x10
180x8?
Close Grip BB Shrugs
225x12, 225x12, 225x15, 225x12Last edited by StinnerOzz; 01-10-2018 at 06:41 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-13-2018, 09:54 AM #46
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Decided to go for extra tonnage instead of pushing to failure. We'll see how it goes!
Flat Close Grip Bench
135x10, 135x15, 165x10, 185x8, 185x6
2-board: 225x2, 245x2
275x2 Spotted reps
Rope Pressdowns
90x15, 100x15, 120x10
Upright Rows
95x10, 115x6, 115x6 125x5, 125x5, 125x8
Ab Wheel x8
SS w/Bicycle Crunch 30 seconds
SS w/Crunch 12
SS w/Side Planks 30 seconds each side
Ab Wheel x10
SS w/Bicycle Crunch 30 seconds
SS w/Crunch 15
SS w/Ab Wheel x8
SS w/Ab Wheel Plank 10 seconds or so, all I had left!Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-13-2018, 10:05 AM #47
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01-13-2018, 11:18 AM #48
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
If you arch your back it's pretty easy to bug it with the Ab Wheel.
Hockey was brutal this week. First game, we played 8 minutes shorthanded without subs because everyone else was late. Of course it was only me and the the worst players on our team who were there so we let up 5 in that time. Once everyone showed up we started coming back but ran out of time. I was just out of gas to do much all night at that point.
Next game, different team, best player no-shows and everyone played horribly. We SHOULD have been OK anyway, but we love to be our own worst enemy. Legs were definitely sore after those! I play again tomorrow w/team 2.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-13-2018, 04:49 PM #49
Interesting background and goes to show how important getting started early is in laying the groundwork for a muscular physique, but also how important maintaining some athleticism in your training is .... I stopped playing sports early and just lifted and cycled (as in bicycle) and lost a lot of flexibility and speed. Thought your comment about playing with 20s guys and having to hold back from ripping their heads off while they're trash talking was funny ... could just picture that. Great listing of the 'bodybuilding basics' as well
Congrats on the birthday, training is looking great and good luck being back on the ice!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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01-14-2018, 06:13 PM #50
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Thank you sir! I felt I had a late start because all I knew at the time really was guys who already lifted in high school and bigger guys at the gym. But I definitely got a lot handled by mid mid-20s, more than most ever see! It's funny teaching people nowadays because I've been through so much and I don't think about any of it, so as I explain things a million ideas run through my mind at once - LOL. I did that w/my friend who visited earlier in the month, I kept giving him these awesome tips but they're so advanced I had to back and off and make sure he was understanding proper, badass basics. Meanwhile, another dude I met through my new gym is a seasoned lifer, and I just got him amped a few weeks ago with a simple tip on a tricep exercise while we did a couple sets together.
Here's probably the best non-violent story about stupid young kids...this little pipsqueak was in my face and I swear I could have taken half his team. Obviously I wasn't going to do anything to him unless he made me, but I gave him a shove and said to GTFOH. We both go to the box (late in the game) and he squirts me with water and runs away to the locker room. I laughed because of how oblivious this ****ing idiot must be. I got half-undressed, shirtless of course, and went right over to his room. On my way his teammates were coming up to me to make sure I knew *they* didn't have a problem with me. Walked in and told him to shake my hand or I'd kick his ass right in front of all his friends. He did, which is good, because I would have felt horrible "starting it". I probably would have just launched him into the corner and left it at that, though. I'm known for doing that at metal concerts in the pit, people get out of hand so I give treat 'em like a sled and bulldoze them through the air when I have to.
H ave a good one!!Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-15-2018, 04:17 PM #51
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Seated Calf Raise
120xF - 3 sets, varying tempos, SS w/toe stands
Donkey Calf Raise
40, 40
Single leg Donkey Calf
15, 15 each
DB Pullovers SS w/DB Rows w/3-second peak
60x12 / 50x6
60x12 / 50x6
80x12 / 60x6
Pullups
12
8
Chins
10
Rev. Grip Pulldowns, extra hard peaks
170x12, 170x8, 170x8
Doing a little for biceps here and will do more later in the week. Same volume, less at once.
Concentration Curls
35x10, 35x10
High Pulley Cable Curls +pulses (narrow grip)
140x20, 160x15Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-16-2018, 12:45 AM #52
Yes ... your outline is very succinct and it amazes me how many people who are supposed to be 'trainers' have no idea, or are confused because there is so much bad information out there. It's also nice to be able to help others and receive good advice and tips in return
Ha ... you probably weighed 50lbs more than him so he didn't have much choice
So do you do calf work for balance or is that helpful for the skating? I'd have thought your calves would get a lot of incidental work on the ice"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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01-16-2018, 05:10 AM #53
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
I used to spend a lot of my extra time modding at a couple now-defunct fitness/bodybuilding boards, I really do enjoy teaching others who want to learn. I remember where I was at the time, and know how valuable it is to have someone who will do that. Anybody who will listen, I will tell them everything I can.
For sure, but he (as many) was very overly cocky. He told the story of how he messed with me to people whom he didn't know knew me, and they were amazed he even had the balls. They told him how lucky he was, though it's more than I'm too easy-going, a pushover to a fault, as I just assume I could wreck anybody and prefer not to even bother.
My calves have always been small, even as they grow they still pale in comparison to everything else. No matter what I do I just can't make them EXPLODE and catch up. They're better than ever now, but still an inch or two behind where they should be. It sucks. I don't notice any need for more calf power in my skating, though it can't hurt.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-17-2018, 03:27 PM #54
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Flat BB Press
135x15, 165x8, 185x8, 185x10
Incline BB Press
185x6, 185x6, 185x8
Parallel Dips
+70x8, +70x8, +70x8
Donkey Calf machine 3-second peaks and negatives
180x8, 180x8, 180x6
Seated calf raise
120x12, 120x12, 120x12
SS w/Donkey off a step
x20, +25x15, +45x12
Close Grip BB Shrugs
225x12, 225x12, 225x15, 225x12Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-17-2018, 07:31 PM #55
Recreational hockey=never know what you are going to get.
Read your story about the pipsqueak, I had to laugh but thats too bad stuff like that happens. I play in an over 45 league, there almost is never any BS going on. There have been a few guys that were chippy with poor attitudes..they get asked to not come back. I subbed in once a couple of years ago in an open league for a game on a friends team and it was just too edgy, lots of attitude, "late" rubouts and penalties..a fight could break out any moment kind of feeling in the air...never played with them again.
Good work going on in here.
If I can ask, what would you consider an effective minimal arm day (and maybe some shoulder) day. I am thinking about an extra optional 4th day to get some hypertrophy happening in arms and shoulders. I dont have any idea about sets or reps
So far this is my sched
Monday: Snatches/pulls/Squats/Accessories
Wednesdays: Bench Press, some shoulders, and once in awhile some arms stuff
Friday: Clean and Jerk, pulls, Front Squats, Accessories
I do some sporadic conditioning, when hockey is finished I ramp the conditioning up.
Take it easy...keep your head upPlease record my time/reps if I pass out
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01-17-2018, 08:30 PM #56
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Thanks! I can tell my new focus in the gym has been getting me thicker, more separated, more cut up. Things are kicking ass.
I play 30+ sometimes and some of those guys are very into it. The rough stuff, fighting, etc. is rampant depending who's playing.
For a dedicated arm/shoulder day, why not try what I'm doing and see how you like it. I've come up with and tailored it all to myself of course, but it'll be a decent start if nothing else. My delts are quite good but I'd like an extra side cap, so I hit side delts directly when fresh on their own day (rear delts too, for some hopeful extra growth).
For triceps I've always found that close grip bench, at any or all angles (I used to flip flop weekly) and varying rep ranges, was a can't-miss. French Press/OH extensions, skullcrushers (I prefer inclines usually), and dips (I used to do behind-the-backs until I required 225+ worth of plates on my lap and felt like my knees were going to break).
You can take my tricep workout here, add a superset of a bicep movement after each, and see how you feel. Give it a few weeks and adjust accordingly, or see how you feel from the jump. It may be a bit much in the volume department than you want/need, so maybe work up to that too. The cable work I do is more for trying to chisel out detail and over-stress certain bellies of the muscle. Whether people still believe in that stuff or not is their choice, but I find it works. Even if it's mental, it creates results one way or another :shrug:Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-18-2018, 10:24 AM #57
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01-18-2018, 02:58 PM #58
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Took advantage of having time to kill, eagerness to lift, and not wanting to do legs until tomorrow. Bonus calf, ab, and bicep stuff!
Single leg Donkey Calf raise, 323 tempo
6, 6, 6
Squat Machine Calf Raise
120x15, 120x15, 140x10, 140x10
Donkey Calf machine
230x10, 230x10
Machine Preachers w/5-second peaks
80x6, 80x6, 80x6
High Pulley Cable Curls +pulses (narrow grip)
100x30, 180x12
Ab Wheel x10
SS w/Bicycle Crunch 30 seconds
Ab Wheel Plank
SS w/Oblique jackknife x12 each side
SS w/Side Planks 30 seconds each side
Ab Wheel x8
SS w/Bicycle Crunch 15 seconds
SS w/Crunch x12
SS w/Bicycle Crunch 15 seconds
SS w/Ab Wheel w/5-second negatives x5Last edited by StinnerOzz; 01-18-2018 at 08:40 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-19-2018, 03:13 PM #59
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
RDL
135x15, 165x8, 185x8, 185x8, 185x8
Box Squats
165x6, 185x4, 225x4, 255x3
Seated Leg Curls
160x12, 160x8
Was going to finish with extension burnouts, but the machine taken and wasn't worth waiting around for.
This was supposed to be part of yesterday's workout, but I split em up due to a bonus free day (no hockey as usual). The main lifts felt great, and I'm going to try to prioritize my hamstrings since I feel they're lacking compared to my hockey quads.Last edited by StinnerOzz; 01-19-2018 at 06:28 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-20-2018, 10:49 AM #60
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Flat Close Grip Bench
135x10, 135x15, 165x10, 185x8, 185x6
2-board: 225x2, 245x3, 245x3
Rope Pressdowns
90x15, 120x10, 120x10
Upright Rows
95x10, 115x6
125x6 SS w/Face Pulls 100x20
125x6 SS w/Face Pulls 100x20
125x6 SS w/Face Pulls 120x15Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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