DB Pullovers
60x12, 60x12
80x12 SS w/BB Rows 185x15
Chins
8, 8
8 SS w/BB Rows 185x12
Wow, this was brutal!
Gironda chins (as good as I could muster with underhand grip. Woops)
8, 8
Rev. Grip Pulldowns, extra hard peaks
170x8
Seated Calf Raise, varying tempos
115, 105, 105
Donkey Calf Raise off a step 223 tempo
+25x15, +45x10
Single leg +25x6
Single leg Donkey Calf off a step
x20 SS w/toe raise peaks @30 seconds
Bent Rear Laterals
50x10, 50x10, 50x10
Crunch
30, 25, 25
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Thread: Liftin' weights & lacin' skates
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01-22-2018, 03:28 PM #61
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Last edited by StinnerOzz; 01-22-2018 at 07:11 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-24-2018, 11:13 AM #62
Chins
8, 8
8 SS w/BB Rows 185x12
Wow, this was brutal!
jeeeez-us....I cant imagine. Dont do much in rows, I use it as an accessory on bench day,....should I be pushing my rows as hard as my bench? I am working for a 160 1rm in bench soon...should I be shooting for a certain percentage in the row?
I am notoriously weak in the upper body...things like chins and pull ups are me at my weakest.Please record my time/reps if I pass out
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01-24-2018, 11:57 AM #63
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
It'd probably be impossible to get 1:1 if you're a bigger bencher like I apparently am (only compared to my other lifts, not like I'm putting up 400-500lbs!), but I have seen many over the years aim for that or keep it as a goal.
I don't bend over 90 degrees, but I do get as as angled as I can. It's kind of a hybrid bent/Pendlay row that I stumbled into over time for the sake of my elbow and comfort. All I know is since I got serious with these (working up to 4-6 sets of 4-6 as my main weekly back movement), I blew up with thickness and my strength went crazy. Saying this, I should probably see what I can do with a full 90 degree bend, though I may be too light for my strength and have trouble balancing!
The sad thing about those pullups is I used to do 20 wide...as a warmup! Now w/my tendinitis and years away from doing them, I'm lucky to get 8 slow and sexy reps. They're tough, but I squeeze hard and high. Then I put everything I had into those rows and WOW I was blasted.
Funny story about my pullup heyday...I was at an all-day music fest where they have the Marines on hand doing recruiting, etc. They'd have a pullup bar and challenge people to do X to win a prize. I got taunted of course because I was jacked and grabbed the bar wide and palms-forward ("the hard way!" as they said), but I knew what I was about to show them - lol. So I jumped up and did them all slow, they taunted me more and told me to hurry up, so I busted out however many and got over 20 which was their top prize limit. Back in those days my workout partner and I would do one-arm pullups and side to sides all the time. I don't think I could still do that these days!Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-24-2018, 06:21 PM #64
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Flat BB Press (pinkies to outer knurl)
135x15, 165x8, 185x10, 185x8
Incline BB Press (thumbs to inner knurl)
185x8, 185x8, 185x7 slower tempo
Parallel Dips w/3-second negatives
+70x5, +70x5, +70x5
Machine Flies w/10-second negatives - skipped
I wanted to do these at the end to knock my pecs out, but they were feeling pretty good from the extra focus I was able to put into the presses and stretches on the dips. I'll see how my pecs feel in the next day or two and decide if I want to add these next week or not.
Ab Wheel x10
SS w/Bicycle Crunch 30 seconds
SS w/Side Planks 30 seconds each side
Ab Wheel Plank xF
SS w/Oblique jackknife x12 each side
SS w/Twist Crunches x5 each side
Ab Wheel x8
SS w/Bicycle Crunch 15 seconds
SS w/Serratus Crunch 30s x8 w/1-2 second peaks
SS w/Bicycle Crunch 15 seconds
Serratus Crunch SS w/5-second negative Ab wheels
30s x10 / 5
30s x15 / 5Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-26-2018, 02:18 PM #65
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
I have hockey on Sunday so that means no leg workout late this week. I'll have to push it to next Wednesday since I play that Tuesday. But I got in and did the bonus tri/delt day, plus calves. Calves didn't feel like I hit them well enough, maybe because I was rushing and didn't hit my groove. The rest was good though, and I got a new avatar out of it thanks to a killer pump.
Single-leg Donkey Raise off a step
223 tempo: +25x5, +25x5
112 tempo: +45x5, +45x4
111 tempo: +45x8
Flat Close Grip Bench
135x10, 135x15, 165x10, 185x8, 185x8
Smith Machine CG Bench (plate weight only)
240x2, 200x6
Pressdowns w/3-second peaks
100x6 Rev Grip
120x12
130x lost count
Upright Rows
125x6, 125x6, 105x12, 95x15, 95x15Last edited by StinnerOzz; 01-26-2018 at 07:40 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-29-2018, 03:53 PM #66
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Got the game tying goal and lone shootout goal last night. Tougher game than we expected, but we pulled it off and I had some of my missing-as-of-late heroics!
Single Leg Seated Calf Raise
45x15, 45x15, 60x12
SS w/Toe Raise peaks xF: 60x12, 60x12, 50x15
DB Pullovers
60x12, 60x12, 80x12
Chins
10, 10
8 SS w/BB Rows 185x15
Gironda Chins (prone grip)
8, 6 SS w/BB Rows 185x12
Full ROM on the chins, so fewer reps in total. Awesome feel though!
Rev. Grip Pulldowns, extra hard peaks
170x8
Bent Rear Laterals
50x12, 50x12, 50x12
Ab Wheel x8
SS w/Twist Crunches x12 each side
SS w/Oblique jackknife x8 each side
Ab Wheel x8
SS w/Twist Crunches x8 each side
SS w/Serratus Crunch +40s x8
Ab Wheel x6 w/5-second negatives
SS w/Twist Crunches x8 each side
SS w/Oblique jackknife x8 each side
Serratus Crunch +30s x10 drop 30 (single) x6Last edited by StinnerOzz; 01-29-2018 at 04:01 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-29-2018, 06:20 PM #67
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01-29-2018, 07:28 PM #68
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Thanks! Not like I'm about to boast about being a hot shot or anything (lol) but I do have lots of skill. Some of the guys I play with play in college, 8 years ago I was playing with kids coming out of high school and just entering college, some play internationally (roller), many played Junior A/USHL/NAHL, and a couple even play in the NHL right now! Obviously I'm not on THOSE guys' levels, but I hang and am definitely good enough to be a complementary player with them.
In this league we're down 2 steps from the one I play in w/those guys. Some play(ed) college club level, but some are far better or at least faster than that. I'm too heavy to be a speed demon but I try my damndest. I'm one of the better overall players but not a crazy high scorer like some. In the higher divisions, my IQ and and shot help even me out, not to mention strength when we get close. I'll drag 3 people through the entire zone and score - LMAO. For speed, most the guys can fly by me. The overall game speed is much faster than if we're off, we're screwed!
My hands come and go, sometimes I do things that amaze me and other times I'm just overthinking and can't get around anybody. Same w/my shot, I used to be deadly any time I had a shot and somewhere I got snake-bitten BAD. It's just starting to come back, I hope so! I just worked on my playmaking and puck control, which makes me happy enough as long as my guys can score.
If I'm feeling it though, I'm scary in the shootout or a breakaway. I can deke, shoot, or my favorite: the Crosby style five-hole laser. It's in before the goalie ever realized I was shooting. That's what I did here, and it's so good for your confidence. I chose to go 3rd in our shooting lineup and called my exact shot. Total heroics LOLLast edited by StinnerOzz; 01-29-2018 at 07:43 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-30-2018, 03:37 PM #69
One of the guys on my team is like that, he is 6'6" 260lbs, a freaken Clydesdale. For his size he is quick as well.
My biggest skill is to get in the way, rub out folks along the boards, or cause turn overs in our end. I also have a good "first" pass. meat and potatoes stay at home defenseman stuff, I am sure if I shot right hand I could get called up by the Leafs .Please record my time/reps if I pass out
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01-30-2018, 04:15 PM #70
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
This season, my lower division team has already but 1 guy who shoots right (not me). That's a first! I'm surprised the Leafs have fallen off lately. They seemed so promising but we know how hockey goes. Then again it's a good indicator for the next years coming, maybe similar to the Jets as of late.
That guy sounds like a horse for sure, I'd be eyeballing him immediately 🤣 Don't ever underestimate your skillset now, having someone solid and reliable in those ways is very important. I try to be like that in my higher division teams when we play the best. I can't beat them with speed or energy, so I have to use my smarts and pick my spots. I prefer to simplify and shut em down, run interference, give them nothing, scare em if I have to, etc. Almost always need those types on a winning team!Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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01-31-2018, 03:44 PM #71
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Flat BB Press (pinkies to outer knurl)
135x15, 165x8, 185x10, 185x10
Incline BB Press (thumbs to inner knurl)
185x8, 185x8, 185x8
Parallel Dips w/3-second negatives
+70x5, +70x5, +70x5
Forward facing cable extensions
80x20, 100x15, 120x12
Ski Calf Raise 222 tempo
135x8-10, 155x8, 155x8, 175x10
Single-leg Seated Calf Raise
45x20, 45x20*
* SS w/toe raise peaksLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-01-2018, 02:43 PM #72
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
No hockey, bonus gym day. Now I don't have to hurry along during leg day this week and work abs and/or biceps in between.
Sicilian Crunch +10x8
SS w/Bicycle Crunch x20 seconds
SS w/Side Planks @ 30 seconds each
Sicilian Crunch +10x8
SS w/Bicycle Crunch x20 seconds
SS w/Side Planks +10 @ 20 seconds each
Crunch w/3-second peaks
10, 10, 10
Seated BB Curls
85x6, 85x6, 95x4, 115x4, 115x4
Incline Curls
35x10, 35x12, 30x15
Single leg calf raise off a step 222 tempo
8, 10, 10Last edited by StinnerOzz; 02-01-2018 at 07:09 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-02-2018, 03:04 PM #73
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
FINALLY got around to my leg workout. No extra muscles to work, no friends to help distract me, just a nice tough workout with metal blasting in my ears.
Tomorrow will make day 4 in a row and 5th in total for the week, but oh well. For the first time in years I'm wanting more and more time in the gym (and able to get it done) so I'm taking advantage!
RDL
135x15, 165x8, 185x8, 185x8, 185x8
Had plenty more in me but only wanted to pre-exhaust a bit so I had enough left for squats.
Box Squats
165x8, 185x6, 225x5, 225x5, 255x4, 255x3
+2 on first 2, +1 on next 3, +1 final heavy set
Seated Leg Curls SS w/Leg Extensions
160x12 / 170x15
160x12 / 180x15-20 lost countLast edited by StinnerOzz; 02-02-2018 at 08:02 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-03-2018, 09:31 AM #74
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
* calf raise off a step x10-20 after each set
Incline CG Bench*
95x10, 95x15
Flat Close Grip Bench*
165x10, 185x8, 185x8
Rev Grip Pressdowns 100x15
SS w/Face Forward Extensions 100x10
SS w/French Press 50x10
*(Donkey 15)
Rev Grip Pressdowns 100x12
SS w/Face Forward Extensions 100x10
SS w/French Press 50x10
*(Donkey single leg x20)
My volume loving, huge weight slinging friend and I were talking about lifting together this weekend, and he came in at this point. I skipped delts in order to do rack pulls with him. I haven't done them in about 10 years! I'm gonna feel these the next couple of days, but I sure put on a show. All reps were solid and controlled, even with a weak/fatigued leg drive.
Rack pulls
135x20, 225x10, 315x8, 405x8, 495x8, 585x1, 675x1, 765x1Last edited by StinnerOzz; 02-03-2018 at 11:48 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-05-2018, 03:09 AM #75
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02-05-2018, 08:07 AM #76
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
I did! I think I kept up with him, and definitely went higher than I expected I would. He's got 50lbs. on me and was able to eke out 1 more rep on the last set which he called a half rep. I maybe could have gotten something similar but wasn't about to mess around and be stuck halfway w/that amount of weight. My rep was as perfectly clean and smooth as could be, and I was entirely happy with that!
What he did have over me for sure was grip strength, he got his heavy sets done w/chalk and I needed hooks. My tendinitis has killed my grip strength over the years so anything above 400lbs. I can't hang onto. I didn't try the chalk, but I figured that if it did help, I'd still hurt. I just want to get away from that. So I use the hooks to take the brunt of the load, and grip over them as hard as I can.
What was cool is my wife had just finished her workout and came over to us just in time to get to see me. I'd only ever had 700 on the bar once before (2005-06), but I broke my forearm & wrist shortly after (unrelated). This was a huge PR!
edit: and WOW were my traps sore. I was expecting my spinal erectors to feel like an animation of throbbing red pain, but they were mildly sore (in a good way). Traps felt like I can't ever remember before! Saves me time this week on doing shrugs, hell yeah. Maybe I'll work this into my routine to help conserve time, though going that heavy/low volume won't be too frequent.Last edited by StinnerOzz; 02-05-2018 at 11:57 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-05-2018, 03:29 PM #77
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Single Leg Seated Calf Raise
45x15, 45x15, 60x12, 60x12, 60x15, 50x15
DB Pullovers
60x12, 60x12, 80x12
Chins
10, 10, 8
Gironda Chins (prone grip)
8, 6 SS w/BB Rows 135x20
Tough today! Going to do these before normal chins next week, and do the SS last.
Rev. Grip Pulldowns, extra hard peaks
170x6, 170x6
2 fewer reps so I could easily do an extra set.
Rev. Machine Flies
120x15, 140x12, 140x12, 140x10
Crunch w/3-second peaks SS w/Rev. Crunch
10 / 8
10 / 8
10 / 8Last edited by StinnerOzz; 02-05-2018 at 06:22 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-06-2018, 03:36 AM #78
Ha ... very cool to be able to show off in front of the wife ... I hope she was suitable impressed. Also cool that your wife actually works out as well
Smart move to use the hooks and spare your tendons ... I've never even seen a bar IRL loaded with 765 so your friend must have a superhuman grip strength anyway
I never work traps directly but it's only when I've done a load of deads that they scream at me
I love Gironda chins/pull-ups ... have only ever seen maybe 3 people ever post about doing them. Pretty sick supersetting with 20 rep BB rows for an awesome lat pump"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-06-2018, 07:02 AM #79
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
I'm not sure if she was, but she did wish she had her phone to take a picture. We actually met because we both were into lifting
My friend definitely has some beastly traits. Given those, I'm amazed I can hang or outdo him on other lifts. He's about my height, 255-260lbs., and just thick as can be. Most if not all of his workouts are 2+ hours, 30+ sets for the same muscles, all compound stuff, etc. 10 sets of Farmer's Walks at the end of his workouts, sled pulls, deads, rack pulls, etc. His grip is otherworldly but he annihilates it every day.
I love Gironda chins/pull-ups ... have only ever seen maybe 3 people ever post about doing them. Pretty sick supersetting with 20 rep BB rows for an awesome lat pumpLast edited by StinnerOzz; 02-06-2018 at 02:08 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-07-2018, 02:42 PM #80
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
DB Curls 30, 35 warmups
Seated BB Curls
85x6, 95x4, 115x4, 115x4
Incline DB Curls
35x12, 30x15
Flat BB Press (pinkies to outer knurl)
135x15, 165x8, 185x10, 185x10
Incline BB Press (thumbs to inner knurl)
185x8, 185x6 too slow, 185x8
Gironda Dips
10, 8, 8
First time doing these. Took it a little easy as I get familiar with the movement. Slow and deep. Did a modified version on straight bars with my knuckles inward (width = 28", not 32" as recommend but hands inverted surely helps)
I definitely felt a difference, let's see how my pecs respond!
Seated calf raise, single leg alternating and no rest
50x 8, 8, 8, 6, 6 each
50x 8, 8, 8, 6 eachLast edited by StinnerOzz; 02-07-2018 at 05:08 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-09-2018, 02:46 PM #81
Cool that you met your wife lifting
It'd be great to have the time to train for 2+ hours every day but for most of us that means either working in a gym or CF box/being semi-retired/having nothing going in in RL
Yes, always satisfying when you know you've pushed yourself
One I haven't tried ... always looks to me like my elbows will object. Keen to know whether you felt these on your pecs the next day"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-09-2018, 03:21 PM #82
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Single-leg Seated Calf Raise SS w/toe raise peaks
50x15, 60x12, 60x12
Ski Calf Raise 222 tempo
155x8, 175x8, 175x8
RDL
135x15, 165x8, 185x8, 185x8, 185x8
Box Squats
165x8, 185x6, 225x5, 225x5, 255x4, 255x4
Gironda vacuum, testing them out
10 second holds, 5 reps / 5 sets
Those vacuums are tough! Got to get my breathing down for sure. From what I've read, Vince calls for 10 reps / sets.
-------
Skipped this because I plan to do rack pulls again tomorrow and don't want useless legs:
Seated Leg Curls SS w/Leg Extensions
160x / 170x
160x / 180xLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-09-2018, 07:17 PM #83
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
They were sore in a new way, but not overly so. I will push it harder next time, and add a set while removing another elsewhere. My elbows felt fine. My wrists were feeling like it was a bit tough to stabilize, but I do have a plate & 7 screws in one of them. That wasn't aggravated but maybe I'll keep my wraps handy for extra support just in case.
I got my Inzer lever belt sized up for my current physique and ready to go for rack pulls tomorrow! Let's see what happensLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-10-2018, 10:59 AM #84
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Rack Shoulder Press (includes 30lb. bar)
80x10, 120x5, 120x5, 120x8
Upright Rows
125x6, 125x6, 95x15, 95x15
Rack pulls (peg 5, last week was peg 4)
135x20, 225x10, 315x8, 405x6*, 495x6*, 585x1, 675x2
Belted 765x1, 765x2, 675x3, 585x6, 495x10
*2 fewer reps to offset larger ROM
Skipped triceps in favor of all those pulls. I was in the zone today and pushed my friend to rack out the bar again. He again chalked up and pulled 765 w/o any grip equipment but tore a callous and didn't do a 2nd set with 765. He kinda did though because he missed his first attempt, then lost balance and the second attempt (extra pulling power threw him back on the way up), then he finally got it. All with his bare hands + chalk. Again I needed hooks at/after 495. Maybe next time I'll try chalk for 495.
After all of that, he got out his hooks and we descended. My Inzer belt really made these seem so much easier. I planned to be done at that point but he kept inviting me to continue. Then I had to outdo him on the final set. Plus we had an audience since the 585 set so it was quite the entertaining day!
Spent some time teaching a noob acquaintance about squatting as well.
Since I did so much back work, I'll do chest/tris on Monday and lats/etc on Wed.Last edited by StinnerOzz; 02-10-2018 at 02:18 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-11-2018, 02:51 AM #85
Probably wise to use some wrist supports with the metalwork then
So is that the Inzer belt going out a notch since you've put on size?
I have an Inzer belt but never use it ... don't go anywhere near as heavy as you though, and noted that you only put the belt on for the pulls after the 675
27,000lbs of pulls right there ^^^^"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-11-2018, 07:02 AM #86
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Yes I let it out a notch! Feels sad in a way but I'm about as lean as I was then so it's all good. Maybe those Gironda vacuums will thin me out over time.
We're doing them just above the knee so I won't act like we're pulling this the entire range. I used to so them below the knee (max was 700) but with these, despite the shorter ROM, I feel they require more pure strength starting with the hamstrings rather than relying on a larger leg bend and momentum which I definitely relied on with below-the-knee. I lowered to pins a peg compared to where he set it up last week. I'll do that next time too to extend the ROM and see where the comfort level peaks. I don't want to o kill my lower back and to my surprise doing these higher still does wreck your upper back and traps in a good way. That's really the point for me anyway, and keeps me from getting too beat up from deads for my upcoming hockey games.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-12-2018, 04:37 PM #87
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Seated calf raise, single leg alternating and no rest
50x 6,6,6 each
50x 8, 8, 8, 6 each
50x 8, 8, 8, 6, 6 each
Flat BB Press (pinkies to outer knurl)
135x12, 165x10, 185x8, 185x8
Incline BB Press (thumbs to inner knurl)
185x8, 185x8, 185x8
Gironda Dips
10, 10, 10, 10, 10
Wore wrist wraps today, right wrist (plate+screws) was bugging me on sets 4 and 5 still. I'll get away with what I can!
Gironda Vacuums
10-second hold, 5 reps, 5 sets
Alternated sets between standing and bent, trying to feel them out still. They feel like they get worked, but I dunno. I'll keep trying to improve and see how it goes in the coming weeks.
French Press ascending set (triple add)
35x25 > 55x8 > 80x8
40x20 > 60x8 > 80x4
40x20 > 60x8 > 80x5Last edited by StinnerOzz; 02-12-2018 at 07:53 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-14-2018, 02:30 PM #88
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Vacuums
10-second reps x5, 10, 10, 10, 10
DB Pullovers
60x12, 60x15
Gironda Chins (prone grip)
8, 8, 7, 6, 6
Rev. Grip Pulldowns, extra hard peaks
170x8,4,4 RP set
Quick one so I could get home for valentine's day.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-14-2018, 05:11 PM #89
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02-14-2018, 06:52 PM #90
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
I do them with a dumbbell, two hands on it. If I use a bar I'll refer to them as OH Extensions, I usually do them incline, and I opt for the Max Rack straight bar. It's like a Smith Machine but the bar moves forward and is free aside from each side being held in place so you don't rock. But you can move it forward/back as easily as up/down. It's really useful:
My old gym had pre-loaded EZ bars which i usually used, but this gym is a pain to track down the free EZ bars so I never bother.
If you have any questions about anything, feel free to ask! I change things up a lot based on how I feel, concerning what I want out of my efforts. FWIW my pecs were completely sore today and in a unique way. Definitely keeping the Gironda Dips in as much as I can to see what I can get out of them. My right (repaired) wrist was a bit sore too but it may have been from the wraps being too tight. I'll test that out. Triceps got fried from the short/brutal work too, I will keep that in to save time & hopefully hammer them enough.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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