Liftin' weights & lacin' skates

[StinnerOzz]

UPPER 2 / Arms, abs


OH Hammer Bar Extensions (20lb bar)
40x20, 50x15, 60x12
SS Hammer Bar Curls
40x12, 50x10, 60x10


Hanging Leg Raise: 8, 10, 12


V-Bar Pressdowns
90x15, 110x10, 120x12


BTB Cable Curls SS Cable Curls to ears
50x8 / 25x12
50x6,4,4 RP / skip


Cable kickbacks, dual handles
25x15
35x10,8,6,4 RP




I wanted to do more but had under 30 min, didn't want to put it too close to hockey either.

[Cantplankwell]

I never really got much out of spider curls, I don't think, but I also haven't done them much in the past decade either. I figured it's high time I give em another shot especially since I seem to respond to different things nowadays. I did them free-standing/bent over with a barbell, but I used to do them against the flat side of a preacher bench or unilaterally with a dumbbell. Maybe that'll make a difference.

You can definitely put together a DB complex/circuit that'll blow most traditional lifting routines out of the water! Come up with an idea or 2 for each muscle, put them in logical order, and knock em out all in a row. Repeat a few times and wheewwww...

Btw, I'm all healed up! Just a couple-day cold.


I was away all weekend and have hockey Wed+Thur, so I won't do legs until Friday if that. So, splitting up upper body and throwing in calves to make up time.

I got a new functional trainer, too! Now I'll have to figure out some new movements I can do with it and will probably focus a lot on it for the next few sessions. So far everything I did felt great, some more than others. The presses & flies were great, the rev. incline flies save my shoulder of the pain from most other incline work, so that's a life-saver for now. Even the press/fly hybrid move bothered it a bit, but the rev. position eradicated the pain entirely. Stuff like that can make all the difference. The cross-arm shoulder work was great to be able to do as well.

I also finally ordered a hammer/tricep bar so I can more comfortably do OH Tricep press and hammer curls. If that arrives tomorrow I'll put it good use since I'll be hitting arms along w/my back.

Going to get my dumbbells out of the basement into the garage! and try a giant set, will have to be standing...no bench. for curls I found that a swiss bar...standing worked really well.

Congrats on the functional trainer, which model? You are making me seriously miss my garage set up.

Got knocked out the other night at hockey, falling straight on my face at speed. I remember jostling for position in full stride, and apparently being shoved downward. Bad play. Didn't lift the next day (today is day 2) but will try tomorrow.

Geeez, any concussion symptoms? This reminds me the most likely avenue for injury is returning to hockey this fall. Still up in the air.

[StinnerOzz]

Going to get my dumbbells out of the basement into the garage! and try a giant set, will have to be standing...no bench. for curls I found that a swiss bar...standing worked really well.

Congrats on the functional trainer, which model? You are making me seriously miss my garage set up.



Geeez, any concussion symptoms? This reminds me the most likely avenue for injury is returning to hockey this fall. Still up in the air.

A Valor BD-61. Sure enough, the week after, I found a commercial FreeMotion swing-arm w/weight stack for $1200. Total steal, and if I didn't have this I'd get it. It's still available and I'm keeping my eye on it, but I don't need it at all. The Valor is better than I expected, and I love using it. The only thing is to be mindful of which pulley you use for exercises, as the multi-pulley setups offer different leverages between them. So using the upper pulley is X% of the weight moved, I think the lower pulley is the same, but using either of the pulleys on the posts (which can be used individually or in tandem), is a Y%. I believe that if you use 1 post, it changes the leverage so the weight is halved (or so). If you then grab the other post handle, the extra pulley setup involved now removes that and adds resistance. All in all, just what you'd expect from pulleys and there are a few options.

The FreeMotion one doesn't have an upper or lower pulley in the middle like the Valor does, but I also don't need those. And either post's pulley can be used as an upper or lower pulley, obviously, so those aren't even necessary either. Having too many options sucks, but at least I "settled" on a good piece AND got a screaming deal on it. Same w/my leg press, I finally saw another leg press/hack combo pop up at a great deal. I don't think the space it takes up is worth replacing my compact leg press with at this point, PLUS it would require hundreds of more pounds of plates and that adds to its overall cost. So, meh. I'm happy!

No concussion symptons that I could figure. I was scared that night but it was mostly in my head (pun unintended). By all self-imposed checks and balances, I was fine. I did however somehow feel like I missed my exit on the way home, but I didn't, and for a while I was wondering where I was until I noticed a familiar landmark. I don't know what to chalk that up to, but the next day I was feeling fine, tasked at work with some hard memory stuff, and so on. Things worked right. No headaches, the bruising went away after a couple days and is almost fully healed, etc. My teeth still hurt a little and I'm hoping that doesn't persist into something worse. They look fine but who knows what could be underneath the surface up into the roots and nerves. Imagine losing a tooth because it broke off inside? Holy crap. At least it's in the back. And thank God I didn't blow out either of my new front teeth! I was just a couple inches away from landing on my mouth.

I've never been as hurt as when I played around on a bounce house many years ago when I broke my forearm and wrist. Up until recent years I'd never gotten HURT at hockey. Now it's teeth, a sprained ankle which I've also done playing frisbee, a cage into the face requiring a few stitches, and some misc cuts and bruises. Plus this. Still, I get hurt more in the gym - LOL

[StinnerOzz]

LOWER #3 - LEGS / ABS

Hockey was leg day #1-2. Both games sucked, but I got some goals.

I fear I have something wrong with my elbows or forearms. They're always aching and it affects my shooting in hockey now. It's not tendinitis/golfer's elbow/tennis elbow, I know that much, but something is definitely amiss and it's been bothering me for a while.




A2G BB Squat
95x8, 125x6, 155x5, 175x3


Cable Crunch
60x15, 60x15, 70x12
70x5 w/5s peaks
90x4 w/3s peaks & prone iso


Leverage Squat Single-leg Squat
90x5,5,5, alternating each no rest
90x8,6,4, alternating each no rest


Mountain Climbers @40s
SS V-Tucks x6,4,4 RP


Compact Leg Press
270x6, 5s negatives & non-peak squeeze
320x6, 5s negatives & non-peak squeeze


Compact Leg Press Calf Raise
w/3s peak/neg/stretch each rep
270x12?, 320x10, 360x12


Palloff Press (stand facing away from high pulley, and mimic a rollout)
20x20, 30x20, 50x12
SS Hollow Body iso +40@30s (first 2 sets only)


Lying Leg Curls
25x6 each 1up/1 down
SS 25x12 both


Leg Extensions w/3s peaks
75x10, 60x15

[StinnerOzz]

Hockey on Thursday only, so I’ll hit calves again today. Tomorrow is arms/delts.

Right shoulder hurt too much, couldn't even warm up with DB presses. The functional trainer is a Godsend in such a situation. Absolutely loving it!



UPPER #1 - CHEST / BACK / CALVES




Slight Incline Cable Press SS Rev. Grip Rows
70x15 #1 / 135x15
90x12 #2 / 155x12
110x10 #3 / 185x8


Compact Leg Press Calf Raise
w/3s peak/neg/stretch each rep
270x10, 320x10, 380x8, 410x10? (2seconds)


Rev. Incline #4 Decline Cable Press (peg 4 from top, clip 2)
60x20, 80x15, 100x12 +10s iso/negative final rep


Overhand BB Rows
205x5,5,4,4 RP


Standing Cable Crossover-Fly + partials
(peg 4/top) 70x8 full / 8 bottom / 8 top
(peg 4/bottom) 50x8 full / 4 bottom / 4 top
Middle peg 6: 80x12
not a good move to do partials from the bottom lol


Cross-arm X-Pulldowns
70x10 drop 60x10 drop 50x10


Cable cross-arm rows
50x8 add 70x8 add 85x6
85x8,6,6 RP

[Cantplankwell]

LOWER #3 - LEGS / ABS

Hockey was leg day #1-2. Both games sucked, but I got some goals.

I fear I have something wrong with my elbows or forearms. They're always aching and it affects my shooting in hockey now. It's not tendinitis/golfer's elbow/tennis elbow, I know that much, but something is definitely amiss and it's been bothering me for a while.

Both left and right side?

I have had stuff come and go like this, but usually one specific area, not a symmetrical thing. Last summer I was doing these arm giant sets for awhile, and I developed a nasty tightness, like my right bicep was going to explode.

Reducing the load for a few months it went away on its own.

Sorry bro, you are much younger than me, but sooner or later you have to look at the overall volume sets and reps and your ability to recover. Hockey and a lot of hypertrophy work is a lot of load. I am naturally a bit on the lazy side so "load management" comes quite naturally.

[StinnerOzz]

Both left and right side?

I have had stuff come and go like this, but usually one specific area, not a symmetrical thing. Last summer I was doing these arm giant sets for awhile, and I developed a nasty tightness, like my right bicep was going to explode.

Reducing the load for a few months it went away on its own.

Sorry bro, you are much younger than me, but sooner or later you have to look at the overall volume sets and reps and your ability to recover. Hockey and a lot of hypertrophy work is a lot of load. I am naturally a bit on the lazy side so "load management" comes quite naturally.

Both! I actually think it's my posture during work all day, which admittedly is awful. It feels like having my elbows bent inward to be on the laptop so much keeps the ligaments or tendons in there from stretching, and they get underworked or less elastic. That's hat it feels like anyway, when I stretch my arms. Then my shoulder, that feels like a posture thing too. I lay down on either side, it gets pressure from my body laying on it or it's on top of me and hangs forward/stretches the delt. I sit with my shoulders back in a non-slump position, and it feels the front delts get strained from that too. And that's exactly where it bothers me. What I need is a lot of self-rehab, stretching, etc. to overcome this in addition to STOP DOING IT EVERY DAY!

[StinnerOzz]

UPPER #2 - ARMS / DELTS

Was gonna do abs, but I have tomorrow open and will do em then when I'm more fresh.



DB Curls SS OH Hammer Bar Extensions
20x20 / 40x20
25x15 / 60x15
25x15 / 80x12


BTB Cable Curls, single stack/dual handles, 5s peaks/3s negatives
35x5,5,5,5,5,5, 15s rest


Elbow-supported Fwd Extensions (Gironda style), 5s peaks
35x5,5 / add 45x5,5, 15s rest


Rev Pressdowns SS Straight Pressdowns
45x8 / 8
45x8 / 8
40x8 / 8


Cable Side Laterals, 15s rest between all
15x5,5 w/3s peak/neg
add 20x4,4 w/2s peak/neg
20x6 straight


Cable Upright Rows
70x20, 90x15, 120x10


Cable Shoulder Press
45x5,5,5,5,5,15, 15s rest

[StinnerOzz]

LOWER #2 (hockey was #1 and we got demolished again. We SUCK lately) / ABS



A2G BB Squat SS single leg compact leg press
135x6 / 90x6 each
165x3 / 90x6 each
185x3 / 90x6 each
205x1,1 / parallel 5,5,5, 20s rest / 90x6 each



Cable Crunch
60x15, 70x12, 80x6 w/3s peaks



Swiss Ball Russian Twist (hold DB up while twisting, w/back against ball) SS Mountain Climbers SS V-Tucks
+25x6-8 each / 30s / x10?
+25x10 each / 30s / x10



Compact Leg Press Calf Raise
w/3s peak/neg/stretch each rep
270x10, 320x10
2s: 320x8,6,6 RP
2s: 370x8,8,8 RP



Ab wheel FLR
x10 each



Meant to do more for legs but just petered out and didn't care to keep going. I skate on Monday anyway and want to hit the ice on Sunday for fun, so I can't be too sore anyway.

[StinnerOzz]

UPPER #1 - CHEST / BACK / TRAPS


Last minute lift, barely any rest today and tired. Shoulder still hurts. Benched with narrow power grip, though I'm so out of form it didn't help much. Did what I could though. Felt ok.

I'll do some more lat work later this week, just wanted to get a good portion out of the way before I can lift again mid-week.




Flat BB Bench for speed SS Ring Pullovers
135x10 / 6
165x8 / 6
185x4 / 6
205x4 / 6
225x2 / Ring Y Raise x8
245x1 / x8
*265x0
*265x half / 8
Raised safeties a peg above chest level to help with the shoulder, and in case I got pinned. Good thing too, my shoulder said nooooope quickly on both attempts.

10lbs less than my recent max (2 months), which is 50+ off my recent max (2017-18?). I never train it so it's not unexpected, but damn.



Trap Bar Deads
275x4, 315x3, 365x1



BB Shrugs
3s peak/neg/stretch each: 185x8,6,5 RP
2s: 185x8,6,6 RP


High Pulley Fly
50x20, 60x15, 75x10

[StinnerOzz]

UPPER #2 / ARMS



Was going to do delts, but they’re sore from both benching and just outright pain that I don’t want to bother.

I skate Wed & Thurs (playoffs) as well. Had a great game last night, but another loss. Two good goals and a killer assist. Felt much better than I have in at least a month, play-wise. Someone estimated that I weighed 240 of solid muscle last night and WOW did that feel good to hear - lol




Cable Curls
20x10 add 30x10 add 40x10 add 50x10
50x8 add 60x8 add 70x6 add 80x6 add 90x4



Unilateral Rope Extension
25x10 add 35x10 add 45x6 add 55x5, each no rest
25x10 add 35x10 add 45x8, each no rest



DB Hammer Curls
2s peaks: 25x6 add 30x6 add 35x5
Straight: 40x12 drop 30x10 drop 25x10



Rope OH Press
45x10 add 55x10 add 65x10 add 75x6

Rope Fwd Extensions
70x15 drop 60x12 drop 50x10 +30s iso



BTB Cable Curls, single stack/dual handles, 3s peaks/3s negatives
40x5,5,5,5,5, 15s rest



BTB Dips
x20
x12? w/3s peaks
x10 w/5s peaks

Oddly, my delt felt good enough to do these although I can tell I wasn't going as crazy deep as usual. Great pump though!



Cable kickbacks, quick
20x10,10,8,6,5, each alternating no rest

[Cantplankwell]

BTB Dips
x20
x12? w/3s peaks
x10 w/5s peaks

Oddly, my delt felt good enough to do these although I can tell I wasn't going as crazy deep as usual. Great pump though!

Checking in !

How's the elbow/forearm situation?

Good work on those dips, but what does BTB mean?


Don't know how you maintain enthusiasm for hockey, after this year I am sick of it, or maybe its just the leafs IDK LOL.

[StinnerOzz]

Checking in !

How's the elbow/forearm situation?

Good work on those dips, but what does BTB mean?


Don't know how you maintain enthusiasm for hockey, after this year I am sick of it, or maybe its just the leafs IDK LOL.

"behind the back", or "between the benches" which is a more old school term. Feet up on a bench, hands behind you on another bench to emphasize triceps, and go to town! I used to do them with upwards of 225+ worth of plates on my legs, but I got scared I'd blow my knees out supporting it. In recent time I've done 135 for reps still. Forearms and elbows have felt better, thanks! I've been hitting them more often w/the massage gun, I'm guessing that's helped. Funny now my shoulder is bothering me more instead. It's one thing or another!

I've been getting sick of hockey with all the bad playing and lack of success lately, but I'd never not want to be out there in some capacity.

[StinnerOzz]

LOWER #3 / ABS
(hockey was 1 & 2). Lost both playoff games. What a horrible season. I’m skipping the top team for summer, I need a break. Gonna stick w/the other one because I am more impactful and can actually get in a better headspace there.

I don't skate at all in the next week or 2 unless I can find an ice session somewhere, so I'll plan to hit legs good in the meantime.




Skater Squats SS DB RDL SS Walking Lunge
6 each / 40x8 / 10 each
6 each / 60x6 / 10 each



Compact Leg Press Calf Raise
4-5s acc/neg, 2s peak/stretch: 180x15, 180x12
3s/2s: 180x15



Leg Extensions SS Lying Leg Curls
60x12 w/3s peaks / 30x15
55x15 w/3s peaks / 30x15
60x12 w/3s peaks / 30x15



Seated Calf Raise
Normal pace, explosive: 60x30, 50x40
Slow on all portions SS standing off a step
35x15 / 30



Ab Wheel SS Cable Crunch
12 / 60x12
12 / 60x10



Compact Leg Press Calf Raise
320x6,6,6,6, 20s rest

[StinnerOzz]

UPPER 1
CHEST / BACK / ABS


Low vol, just didn't want to feel like a lazy schlub all weekend. Also skated with my son today as a warmup. I'll aim for arms/delts tomorrow, upper Wes, legs Tues and Fri. Concert tomorrow night w/the boy, so I'll have to get it done early!



Right delt felt OK enough to get by, but barely. Haven't pressed 90s probably all year or close to it, so this was good when feeling ****ty and injured. Couldn't do chins either, which I really wanted to do.




Flat DB Press SS T-bar Rows
50x20 / 90x15
60x12 / 115x12
70x15 / 135x12
90x8


High Pulley Fly
40x10 add 50x10 add 60x8 add 70x8


Gironda High Pulley Row
60x8,8,8,8,6,6, 20s rest


Ab wheel SS Twist Crunch SS Oblique Crunch
8 / 8 each / 8 each
8 / 8 each / 8 each


Swiss Ball Russian Twist SS Mountain Climbers SS V-Tucks
+25x12 each / 30s / x8
+35x8 each / 60s / x10

[StinnerOzz]

UPPER #2 / ARMS



Cable Curls/Pressdowns
various Warmups



Cable Curls
20x10 add 30x10 add 40x10 add 50x10
+2 half reps @ peak each:
40x6 add 50x6 add 60x5


Unilateral Rope Extension, each alternating no rest
25x10 add 35x10 add 45x6 add 55x5, 55x5
+2 half reps @ peak each:
35x6 add 45x5, 45x4


DB Hammer Curls
25x4 add 30x4 add 35x4 add 40x4*
*3s peak/neg
10s peak/5s neg last rep each:
40x6 drop 30x6 drop 25x8


Rope OH Press
45x15 add 55x12 add 65x10 add 75x8


Rope Fwd Extensions
75x15 drop 65x12 drop 55x10 +20s iso last rep each


BTB Cable Curls, single stack/dual handles,
10s peaks/3s negatives
30x4,4,4, 15s rest


BTB Dips
x20, x12 w/3s peaks, x10 w/5s peaks


Cable kickbacks, quick
20x15,10,10,8,5, each alternating no rest

[StinnerOzz]

Had a screaming headache most the day, blew it off with this. But I had to leave some in the tank because I aim to do legs again on Friday. Upper tomorrow.




LOWER #1 + ABS / CALVES



Leg Extensions SS Lying Leg Curls
60x12 / 25x10,6 RP
No rest 70x10 / 35x8

70x12,8 RP / 35x8,6 RP
No rest 80x10,6,5 RP / 35x8,6 RP



Calf Raise, quick/bouncy
50, 80, 100, 150



Cable Crunch, kneeling staying as prone as possible
60x12, 70x12
80x6,5,4, RP



Compact Leg Press
180x8 add 270x8 add 340x8 add 390x8



Seated Calf Raise, quick w/hard peaks
60x25,15,12 RP



Palloff Press: 50x12 each side

Palloff Press: 70x8 each
SS Hollow Body iso +40@30s
SS Frog Crunch x10

[Cantplankwell]

UPPER 1
CHEST / BACK / ABS


Low vol, just didn't want to feel like a lazy schlub all weekend. Also skated with my son today as a warmup. I'll aim for arms/delts tomorrow, upper Wes, legs Tues and Fri. Concert tomorrow night w/the boy, so I'll have to get it done early!



Right delt felt OK enough to get by, but barely. Haven't pressed 90s probably all year or close to it, so this was good when feeling ****ty and injured. Couldn't do chins either, which I really wanted to do.




Flat DB Press SS T-bar Rows
50x20 / 90x15
60x12 / 115x12
70x15 / 135x12
90x8


High Pulley Fly
40x10 add 50x10 add 60x8 add 70x8


Gironda High Pulley Row
60x8,8,8,8,6,6, 20s rest


Ab wheel SS Twist Crunch SS Oblique Crunch
8 / 8 each / 8 each
8 / 8 each / 8 each


Swiss Ball Russian Twist SS Mountain Climbers SS V-Tucks
+25x12 each / 30s / x8
+35x8 each / 60s / x10

Good work on the DB presses, I am sure you will get back to the chins. Take it easy on those shoulders tho, once you head down that path to chronic shoulder problems its hard to come back.

Do you bother to lean out further during outdoor season at all, or are you happy with your current composition?

Take it easy!

[StinnerOzz]

Good work on the DB presses, I am sure you will get back to the chins. Take it easy on those shoulders tho, once you head down that path to chronic shoulder problems its hard to come back.

Do you bother to lean out further during outdoor season at all, or are you happy with your current composition?

Take it easy!

I've been battling various or recurring shoulder issues for a decade, it comes and goes. Just gotta do what I can and take advantage of when it feels normal.

I'm happy enough. I'm way too busy to put more mental effort into trying to lean out anymore. Sometimes I just need "junk" food, or in other words eat like 99% of people to keep me going. Work, work, work, running around with my kid for all his activities 4-7x a week or more depending on the sports season, kids party activities we parents coordinate together, hockey, travel and weekend trips, and trying to fit lifting into the middle of it all. It's all I can do to get that all done, nevermind do so on a cutting diet - lmao. I'd prefer to be a little leaner but man, I can't take it anymore. I'm still working on finding the happy medium to stay much more trim than when I was 205-215 last time, and so far I'm a few inches better in the waist. That's good, though I'm not ripped. If I'm pumped I look close, minus the six pack anyway. Good enough for now!

Once I finally/regularly get some cardio or conditioning work into my routine, I feel that'll help with body composition a lot too. I just haven't got it in me mentally these days to get it done. Maybe this summer since I'm only playingy 1x per week (unless I sub for my top team), I'll use the time to do some conditioning work. That would be the most logical thing to do!

[StinnerOzz]

UPPER #3 - a little of everything



Cable Iron Cross SS Standing Cable Press (mid) SS Face Pulls (single post)
35x15 / 35x15 / 50x12
50x20 / 50x15 / 50x12
70x12 / 70x12 / 70x10


Rev. J Pulldowns
120x10, 140x8, 140x8
160x6,5,4, RP


Incline Cable Fly SS Flat Cable Press
50x15 / 50x20


Flat Cable Press
80x10,6,5 RP


Cable cross-arm rows
90x8 drop 80x6 drop 70x6



Victory Raise (DB Y-Raise with a band, for all delt heads, rotator cuffs, mobility)
10s, x8, w/light red band folded in half
x2 sets
Not great, band is too big on its own and too small when folded. Good burn anyway.



Unilateral Cable Preacher Curls
#2: 30x4 full / 10 top partials / 4 full
#4: 30x4 full / 8 top partials / 4 full



Rev. Grip Pressdowns (dual post)
70x10
90x8 +8 partials
90x10 +8 partials



Cheat Cable Fwd Tricep Extensions, hard peaks/slow neg
90x12

[StinnerOzz]

LOWER #2 + CALVES, ABS
Delayed #2 last week, or #1 this week


Skated the other day w/my son instead of doing legs, so here they are today. No hockey all week, so this was a little light so I can hit em again Tues/Wed.




Leg Extensions w/hard squeeze SS Lying Leg Curls
No rest between anything, just an ongoing pump warmup:
60x8 / 25x8
60x8 / 25x10
60x10 / 25x10
60x10 / 25x10
60x10 / 25x10



Cable Crunch, kneeling staying as prone as possible
60x12, 60x15, 60x15



Calf Raise, quick/bouncy SS Single leg off a step
50 / 5 each
70 / 5 each
70 / 5 each



Leverage Squat Machine
Single-leg Squat: 50x6,6,6 each
SS both x10 w/5s negatives



Seated Calf Raise, quick w/hard peaks
85x15 drop 60x15 drop 50x15



Compact Leg Press
390x15 drop 340x8 drop 270x8 drop 180x15 +15 top partials



Roman Chair Situps
20, 15, 15

[StinnerOzz]

UPPER #1 - BACK / ABS / BICEPS

Lazy workout mentally, but good output and that's all that matters.




Trap Bar Deads SS Wide Pullups SS Cable Crunch
185x10 / 6 / 60x10
225x8 / 6 / 60x12
275x4 / 6 / 70x10



Trap Bar Deads SS Straight Arm Pulldown SS Cable Crunch
315x3 / 50x10 / 70x10
315x6 / 60x10 / 80x12



Meadows Rows, each alternating no rest
45x8, 55x12, 70x8



BB Shrugs, 2s peak/neg/stretch each
185x8, 205x6, 225x6
Straight reps: 225x20



Cable Rear Cross X-Laterals
20x15, 20x15, 20x15



EZ Drag Curls
70x12,6,6 RP
Elbows are bugged from these. Stayed shy of failure and skipped the other bicep plans. I'll try to hit em again on brief fashion later this week.

[StinnerOzz]

Weeelll of course my leg day + hex deads made my quads fatigued, so I’m not hitting legs today. Throwing this in between work so I can do evening activities w/the fam. As usual. Shoulder still feels iffy so I’m sticking with simple pec stuff and focusing on a good pump & stretch w/o stressing my delts. Funny how certain movements harm it, but others don't at all.

I'll also be gone Sat-Mon so whatever lifting I do this week will be crammed into the weekdays. I don't think hockey starts up until the week after next either, so that gives me more time to get another bonus leg workout done.

My tricep focus seems to have been helping, they appear to be wider which helps the look from the front as well as to create delt seperation. Pecs are looking solid as well, which makes me totally on board w/not caring about not doing heavy pressing work.


Wed: legs
Thur: off
Fri: upper



UPPER #2 - CHEST / DELTS / TRIS


Cable Iron Cross SS Standing Cable Fly (mid)
45x20 / 35x15
60x15 / 45x10
80x12 / 50x10


Flat Cable Press (peg 3)
80x10,8,8 RP
100x10,6,5 RP


Incline Cable Fly
60x10,8,8 RP w/20s iso last rep each



Victory Raise, w/light red band folded in half
w/10s, x8, x12



Rev. Grip Pressdowns (dual post)
60x12 w/3s peaks
85x10 +8 partials
95x10 +8 partials


Cheat Cable Fwd Tricep Extensions, hard peaks/slow neg, dual post
90x12



Landmine Shoulder Press (no linebacker attachment)
25x12,8,8, alternating each no rest
46x8 each, explosive not to F



X Cable Laterals
20x12 drop 15x8 drop 10x8

[StinnerOzz]

Just realized I have a wedding to attend tomorrow and probably can't get a lift in beforehand. Damn! Maybe a quick bunch of supersets for the big stuff, but if I'm honest doing that early enough is probably laughable because mornings are not my thing.



LOWER #2 / ABS



DB RDL SS Sissy Bench
50x6 / 6
50x6 / 6
50x6 / 6


Ab wheel SS Incline Bench Leg Raise
10 / 10
10 / 10
10 / 10


2up/1 down Calf Raise off a step
6 each SS both x15
6 each SS both x15


DB Calf Hops SS Calf Raise off a step
+25s x60 / +35x15


Skater Squats
+10s x6 each leg
+10s x6 each leg
+10s x6 each leg


Frog Stance Compact Leg Press
180x6 add 270x6 add 340x6 add 390x10 RP to 20 RP


Compact Leg Press Donkey Calf Raise
270x15, straight
270x10, 2s peak/neg/stretch
290x8, same

[StinnerOzz]

Short week, cramming everything into this holiday Monday through Wednesday. Probably can't lift Thursday, am on the road Fri-Mon, and play hockey Monday night a few hours after I return.




UPPER #1 / CHEST, BACK, CALVES



Cable Iron Cross SS Standing Cable Fly (mid)
45x15 / 45x15
60x15 / 55x10
70x12 / 50x10

SS Face Pulls SS Straight arm rope pulldown
45x15 / 45x8
55x10 / 55x8
60x12 / 65x8



Seated Calf Raise
70x25, 80x15 (cramp, stretch)
80x25, 90x20



Meadows Rows, each alternating no rest
45x12,
60x6,5,4 each, alternating no rest
70x8,6,4 RP each, alternating



Flat Cable Press (peg 3)
100x12,5*,3* RP
100x10 drop 80x4* drop 55x6*
*extra half-rep @ bottom



Pullup negatives @5s
5, 5



Low Cable Flies
20x15, 20x15

[StinnerOzz]

UPPER #2 - ARMS / DELTS



Cable warmups, various



Rev. Grip Pressdowns (dual post)
70x15
90x8 +8 partials
100x10 +8 partials


Incline DB Curls
25x15, 30x12
35x8 +8 top partials +20s iso final rep


Rev. Incline Cuban Press
5s x15, 5s x15, 8s x15, 10s x10
Any heavier and my right delt was dead.


Cheat Cable Fwd Tricep Extensions, hard peaks/slow neg
100x12, 110x10


DB Hammer Curls
40x10, 40x10


Cable kickbacks, quick
25x12,6,4 each alternating no rest
25x12,6,4 each alternating no rest


Unilateral Cable Preacher Curls, #4
#2: 35x6 +15 top partials +20s iso final rep
#3: 40x5 +12 top partials +20s iso final rep




Push Press
95x7, 115x5, 125x3, 135x1, 105x7, 125x3
Took it easy here. Started out painful, but felt better as I went on. 135 was nothing, but I don't want to risk worsening my injury.


Bent Cable Rear Laterals
25x15, 25x15, 30x12
SS Overhead DB Side Laterals
20x10, 20x10, 20x10

[StinnerOzz]

LOWER #1
+CALVES, ABS

Done til Tuesday at the earliest. Vaca Fri-Mon, hockey Mon night.



Leg Extensions SS Lying Leg Curls
50x15 / 25x12
60x12 / 30x12
70x15 / 35x12


Cable Crunch
60x12, 70x12, 80x12


2up/1 down Calf Raise off a step
6 each SS both x15
8 each SS both +35x12


Leverage Squat
180x12-15?
230x10
270x8,5,4 RP


DB Calf Hops SS Calf Raise off a step
+30s x60 / +35x10 w/extra half rep @top
+30s x80 / +25x10 w/extra half rep @top


Roman Chair Situps
10 each, twisting
8 each, twisting +20s iso


Incline Bench Leg Raise
20, 20


Frog Squat Compact Leg Press
180x12 w/5s iso squeeze & negatives

[StinnerOzz]

Skipped hockey last night due to travel plan changes. Spent a long weekend getting worn out by the sun. Back to something today after missing a couple hours of sleep:


UPPER #1, CHEST, BACK, ABS



Giant Set working warmups:

Cable Iron Cross SS Standing Cable Fly (mid)
45x12 / 45x10
60x12 / 60x10
70x12 / 60x10


each SS Face Pulls SS BB Rows
45x15 / 135x15
60x12 / 165x10
60x10 / 185x8


each SS Standing Cuban Rotation
5s x15, 8s x15, 10s x20


each SS Seated Russian Twist w/EZ Bar
20 each side, 20 each side, 20 each side


-----


Flat Cable Press (peg 3), 20-30s on all
90x6,6,6
SS Slight Incline #1: 90x6,6,6


Meadows Rows, each alternating no rest
45x6,6,6,6,6, 20s between sets


Low Cable Upward Flies
40x6 drop 35x6 drop 30x6 drop 25x6



Unilateral Landmine Row, each alternating no rest
45x5,5,5,5,12, 20s between sets


Cable Crunch
60x4 w/3s concentric/peak/eccentric
50x4 same +6 straight (cramp!)
50x20 straight

[StinnerOzz]

Sick for a couple days, running on fumes, busy all weekend so here's the good stuff I got done today without pushing too much.

Hockey on Monday.




UPPER #2 - ARMS, DELTS



Victory Raise, w/light red band folded
8s x10, x10


BTB Rack Dips SS BTB Cable Curls
15 / 25x15
15 / 35x10
25 / 35x12


Ring Y Raise
8, 8, 12


Rev. Grip Pressdowns (dual post)
70x12 +10 partials
80x12 +8 partials
95x8 +8 partials


Unilateral Landmine Shoulder Press (no linebacker attachment, explosive, not to F)
45x6, 45x6, 45x6


Hammer Bar Curls w/2 half reps @ top each
50x6, 50x8


OH Hammer Bar Extensions
50x20, 70x15, 70x12


Rev Machine Flies
90x15, 90x15, 90x15

[StinnerOzz]

Got sick earlier this week and took extra time off. Had to miss hockey too. Garbage week.


UPPER #1



Warmups

Landmine Squeeze Press: 45x10
SS Pullups: x6
SS Low Cable Fly top half reps: 30x12
SS Pullups: x4

Landmine Squeeze Press: 65x15
SS Pullups: x8
SS Low Cable Fly top half reps: 30x12
SS Pullups: x6




Slight Incline #1 BB Press, 30-45s rest
165x3,3,3,3,3,6,6,4,4,4
Shoulder sucks.



Neutral Grip Pulldowns, 30s rest
160x5,5,5,5,5



Cheat Neutral Grip Pulldowns
180x8, 200x5, 200x5



High Pulley downward flies w/2 half reps @ stretch
30x15



Cable Rows, 3s peaks
140x6,4,4 RP



Cable Shoulder tri-set (front/bent rear/side)
30x30 / 30x10,6,4 RP / 20x8,8,6 RP
50x15 / 25x15,10,8 RP / 15x8,5,4 RP w/3s peaks