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  1. #301
    Death Metal Madman StinnerOzz's Avatar
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    BB Rows, all raw no straps or hooks
    Snatch grip:
    145x20, 190x10, 210x10 (+5lbs, -1 rep each, by design)


    Clean grip (regular for me), extend/rest @ pin 7
    235x10 (+5lbs)
    250x8,4,4,4 RP set (+10lbs)




    Decline Crunch
    15, 15, 15

    AbBench Knee/Trunk Curl 2-s peaks SS w/Ab Wheel F/L/R
    8 SS w/Ab Wheel F/L/R / 5 each
    8 SS w/Crunch +25x8 (3sp) drop twist x6 each side

    Cable Oblique Chops
    40x10, 55x10 each side




    Wide Grip Pullups x40, various sets NOT to failure

    Very strict, squeezing abs to keep from swaying. I read recently that doing so activates the abs more than any direct work. I want to see if that produces results!


    Feels funny ending so quickly now that I've cut back on volume/frequency for a couple things. Oh well, I'm due. I could have worked more stuff in but I'd rather have one more short workout this week than make 2 others longer.
    Lifting. Hockey. Headbanging.

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  2. #302
    Death Metal Madman StinnerOzz's Avatar
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    DB Curls
    20x20, 20x15, 20x15

    Machine preachers - run the rack
    40x4 / 50x4 / 60x4 / 70x4 / 80x4 / 90x4 / 70x5 / 60x6 / 50x6



    Flat DB Press
    60x10, 70x10, 80x8, 90x8
    95x6 drop 75x8 drop 60x10
    95x6 drop 75x8 drop 60x10
    95x6 drop 70x8 drop 55x10


    Converging Chest Press: 130x10 +20 second hold
    SS w/Decline Dynamic Pushups x15


    Parallel Dips, 3 sets x15 quick reps, not to failure



    Wide V pressdowns
    130x12
    150x12 drop 130x10
    Lifting. Hockey. Headbanging.

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  3. #303
    Death Metal Madman StinnerOzz's Avatar
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    Breathing Shrugs w/2s peaks
    95x15, 115x20, 135x20, 135x20

    SS w/Rack ski Calf raise, 2s stretch each
    95x15, 115x15, 135x15



    Single leg calf raise
    +25x8,3 alternating each leg / drop +15x6,4 alternating each leg



    Power Shrugs
    365x8,4,4 RP set
    405x6,4,3 RP set



    Cable “X” Laterals seated / lying
    30x12 / 30x10 drop 25x10
    35x10 / 35x10 drop 25x10



    Seated calf raise, barefoot
    50x?
    Single leg 25x25, 25x30 each
    90x15 drop 70x15 drop 50x20



    Cable Bent Rear Laterals w/3s peaks / quick reps
    35x8 / 8
    30x10 / 8


    Face Pulls
    90x20
    120x15 drop 90x10


    Leaning DB Laterals
    20x20, 25x15 each arm


    That was a great pretty boy day. A bunch of hypertrophy work for the little things!
    Lifting. Hockey. Headbanging.

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  4. #304
    Death Metal Madman StinnerOzz's Avatar
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    Single leg Seated Calf Raise, barefoot, 2s stretches
    50x12,6,6 RP
    40x15,8,8 RP
    25x25




    Front Squats to floor SS w/RDL
    95x8 / -
    95x8 / 135x15
    115x8 / 165x10
    135x5 / 185x8


    Seated Leg Curls w/3-second peaks and negatives:
    120x10-12 lost count SS w/straight x8
    120x10 SS w/straight x10 drop 100x10 straight


    Sissy Squats
    10,5,5 RP set
    10,5,5 RP set


    Lying Leg Curls, 2up/1 down
    60x10 drop 40x8 each leg


    Leg Press low/narrow SS w/regular
    290x15 / 12




    Twist Decline Crunch SS w/Hanging Trunk Curl SS w/Ab Wheel
    8 each side / 8 / 10
    8 each side / 8 / 10


    Cable Oblique Chops
    40x12, 60x8 each side



    Was going to do walking lunges SS w/extensions as a finisher, but I felt pretty beat after this. Took the sign and called it a day.

    Scored 1 goal last night in a 4-0 win. Playoffs next week vs. one of the few teams who beat us this season. Gonna be a tough one!
    Last edited by StinnerOzz; 11-09-2018 at 06:13 PM.
    Lifting. Hockey. Headbanging.

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  5. #305
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post




    Front Squats to floor SS w/RDL
    95x8 / -
    95x8 / 135x15
    115x8 / 165x10
    135x5 / 185x8




    Playoffs next week vs. one of the few teams who beat us this season. Gonna be a tough one!

    Nice combination there with the FS and RDLS!!

    Good luck against that team...remember...start on time!!
    Strength + Cardio + Proprioception = dominance
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  6. #306
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Nice combination there with the FS and RDLS!!

    Good luck against that team...remember...start on time!!
    Thanks! Good advice as we have a habit of making the 1st period our warmup. I will try to bust ass in warmups to get fully ready!


    Tonight :


    Single leg Seated Calf Raise, barefoot, 2s stretches
    60x10,4,4 RP set
    50x12,6,6


    Both legs SS w/Donkeys
    50x40
    70x30 / 50x25




    Had to move a bench behind alllll the other ones and carry my DBs over, because everyone was busy using 10-20lb. DBs near the racks. Unreal…

    Flat DB Press
    60x10, 60x12, 80x4
    95x6 drop 75x8 drop 60x10
    95x6 drop 75x8 drop 55x10
    95x6 drop 75x8 drop 55x8 ack
    95x6 drop 70x8 drop 50x10


    Parallel Dips, 3 sets x15 quick reps, not to failure




    Decline Twist Crunch 8 each side
    SS w/AbWheel F/L/R x4 each
    SS w/Cable Oblique chops 40x10

    Repeat above 1 more time


    AbBench Knee/Trunk Curl 2-s peaks
    8, 8
    Lifting. Hockey. Headbanging.

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  7. #307
    Death Metal Madman StinnerOzz's Avatar
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    DB Rows
    60x10, 75x8, 75x6

    BB Rows - extend/rest @ pin 7
    250x8,4,4,4 RP set

    Wide Grip Pullups x50, various sets NOT to failure (+10 reps)



    Floor Skullcrushers
    95x10-12
    95x8,5 RP set
    95x8,3,2 RP set

    Machine Dips
    170x15 drop 150x8
    170x15 drop 150x8 drop 130x8




    Zottman Curls
    30x8, 25x10, 20x15

    Hammer Curls SS w/Kneeling Cable Curls to head
    40x8 drop 35x8 drop 30x12? / 110x15


    Wanted to change it up a bit again but keep the major point of my work which is the RP sets of rows. DB rows were a nice warmup, less taxing than the high-rep BB rows obviously, and they definitely did the trick to get me going. The pullups felt great, I focused on squeezing against the negatives and I'm definitely feeling it.

    Biceps felt just about done so I hit 'em with some smart movements to top everything off.
    Last edited by StinnerOzz; 11-13-2018 at 08:53 PM.
    Lifting. Hockey. Headbanging.

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  8. #308
    Death Metal Madman StinnerOzz's Avatar
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    Single leg Seated calf raise, barefoot
    25x30, 35x25
    45x10,5 RP drop 25x10

    Squat Machine Calf Raise
    Hard peaks, 2s stretch
    110x10, 110x10



    Breathing Shrugs w/2s peaks
    95x15, 115x20, 135x20, 165x15

    Power Shrugs
    365x8,4,4 RP set
    415x6,4,4 RP set



    BTB Dips with some friends, to show em a thing or two about form and depth
    BW x25, +90x20, +135x15



    Cable “X” Laterals seated / lying
    30x12 / 30x10 drop 25x10
    35x10 / 35x10 drop 25x10

    Cable Bent Rear Laterals w/3s peaks / quick reps
    30x12 / 12

    Machine L-Laterals SS w/Face Pulls
    80x10 drop 60 hold @ 25 seconds / 120x20 drop 80x10
    Last edited by StinnerOzz; 11-14-2018 at 08:17 PM.
    Lifting. Hockey. Headbanging.

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  9. #309
    Death Metal Madman StinnerOzz's Avatar
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    Seated calf raise, 2s stretch SS w/Machine Donkeys 1.5 reps
    90x20
    110x15 / 140x10
    130x12 / 140x8
    135x12 / 140x8




    Front Squats to floor SS w/RDL
    95x8 / 135x8
    95x8 / 135x10
    115x8 / 165x6
    135x6 (+1) / 185x8


    Seated Leg Curls w/3-second peaks and negatives:
    120x12 lost count SS w/straight x8
    120x12 SS w/straight x8 (skipped drop 100x10 straight)


    Sissy Squats
    10,5,5 RP set
    10,5,5 RP set


    Lying Leg Curls, 2up/1 down
    60x8, 60x8 not to failure




    Twist Decline Crunch SS w/Hanging Trunk Curl SS w/Ab Wheel
    8 each side / 8 / 10
    8 each side / 12 / 10







    Skipped the drop set of Seated Leg Curls on the final set, along with Leg Press (low/narrow SS w/regular 290x15 / 12) because I have no hockey next week and plan to squeeze in an extra leg day soon. Box front squats, walking lunges, maybe farmer's walks and rack pulls.

    Playoff semifinals the week after that, and a double header if we win that! 0 points last game but we won and advanced; I was a forechecking monster and shut down their 2 best players. When it comes to playoffs, that's all I care about!
    Last edited by StinnerOzz; 11-17-2018 at 09:38 AM.
    Lifting. Hockey. Headbanging.

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  10. #310
    Death Metal Madman StinnerOzz's Avatar
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    Slight Incline DB Press SS w/Incline Pushups
    70x10 / 15
    80x7 / 10
    100x5


    Flat DB Press
    100x8 +30s static hold last rep


    Slight Incline DB Press SS w/Incline Pushups
    70x12 / 10
    70x12 / 10
    65x20 / 10


    Converging Chest Press
    170x8, 190x8 +20s static hold last rep




    DB jumping calf raise (hold DBs and jump, fast paced, weight per DB obviously)
    40x50, 50x40, 50x70, 70x40, 75x40




    Incline Skullcrushers
    80x15, 90x12, 100x10

    CG Smith Bench (30lb bar rack)
    170x10, 230x6
    Lifting. Hockey. Headbanging.

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  11. #311
    Death Metal Madman StinnerOzz's Avatar
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    Pullups
    80 reps / 12 sets: 8,8,8,8,8,8,6,5,5,5,4,4,3



    Machine L-Laterals
    80x15, 80x15, 85x15, 80x15


    Rope face pulls
    70x15, 70x15


    Cable “X” Laterals seated / lying
    25x20 / 25x15 +20s static hold last rep


    Bent Rear Laterals
    40x20


    Intended on having a leg/conditioning day today with my partner but we had to scrap it due to an endless cluster**** of a day. I went in solo later and banged this out in about 40 minutes tops. Just supersetted everything which explains why my pullups started dropping quickly - LOL. Rear delts and lats are going to be quite sore, I think.

    Hopefully we can get that workout in on Friday, and I can then have my extra, holiday leg workout on Monday. All the leg work will have to be less than originally anticipated since I have hockey coming up next Thursday, so I have to be careful.
    Last edited by StinnerOzz; 11-20-2018 at 08:26 PM.
    Lifting. Hockey. Headbanging.

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  12. #312
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post


    Front Squats to floor SS w/RDL
    95x8 / 135x8
    95x8 / 135x10
    115x8 / 165x6
    135x6 (+1) / 185x8


    Playoff semifinals the week after that, and a double header if we win that! 0 points last game but we won and advanced; I was a forechecking monster and shut down their 2 best players. When it comes to playoffs, that's all I care about!

    FS and RDLS

    You put the bar down after a set of FS and then RDLs? or you just lower the bar, anyway nice complex.

    Fore checking....so you were mucking it out for the others, were you chipping and chasing? Glad you got the win!
    Strength + Cardio + Proprioception = dominance
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  13. #313
    Death Metal Madman StinnerOzz's Avatar
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    I'd do front squats, lower the bar like a reverse clean, then add the weight for the RDLs.

    Not much chipping and chasing, but attacking their defensemen/breakout so their best guys would have the puck less or skate harder. Tired them out and made them less effective than they usually are. Thanks

    I picked up a 300lb. set of weights (including bar) and a pro power cage today. The bar is good for 500lbs. so that'll hold me for everything besides rack pulls. It's just a CAP set but their higher end one. Good for random home workouts + my wife's stuff for sure. The rack should last forever.
    Lifting. Hockey. Headbanging.

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  14. #314
    Death Metal Madman StinnerOzz's Avatar
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    Hex bar deads
    135x10
    225x6
    315x4
    405x1
    495x0
    455x0
    405x5

    NEVER tried these before, so despite not coming close to my expectations I can't be too let down. Have to work on my form for sure if I'm to keep these and hit bigger numbers.


    Hex dead / farmer's walk 25-30ft
    315, 315, 315


    Speed sled pulls (pulling ropes, 20-25 feet)
    Hand over hand, nevee both at the same time, pulling fast for speed. Traded off fast with partner each set.
    6 plates
    6 plates
    6 plates


    Walking lunges 2-3s negatives SS w/Leg Extensions
    25 each leg / 160x20


    Horizontal leg press, high position for hamstrings
    240x20-25
    340x20
    Last edited by StinnerOzz; 11-24-2018 at 07:18 AM.
    Lifting. Hockey. Headbanging.

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  15. #315
    Death Metal Madman StinnerOzz's Avatar
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    Twist Decline Crunch
    8, 10, 10 each side



    Seated calf raise, 2s stretch SS w/Machine Donkeys 1.5 reps
    90x20 / 130x12
    110x15 / 130x10
    140x12 / -
    140x12 / 130x12-15 lost count in the lactic acid euphoria



    Seated Leg Curls w/3-second peaks and negatives:
    120x10
    120x10 SS w/straight x8
    120x10 SS w/straight x8 drop 100x10



    Standing Squat Machine Breathing Shrugs 2s peaks SS w/calf raise off step
    100x15 / 15
    115x20 / 12
    135x20 / 10
    165x15 / 10 (flat)



    Sissy Squats
    10,5,5 RP set

    Sissy squats SS w/Lying Leg Curls, 2up/1 down
    +25x6 / 50x12 each
    +25x6 / 60x10 each SS w/60x10 both legs



    Hanging Trunk Curl SS w/Ab Wheel
    12 / 10
    15 / 15

    Oblique chops
    50x15 each side



    Not bad for sore legs.
    Lifting. Hockey. Headbanging.

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  16. #316
    Death Metal Madman StinnerOzz's Avatar
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    Single leg Seated calf raise, 2s stretch, barefoot
    25x30
    35x25
    45x10,5 RP / drop 25x10
    45x12,6 RP / drop 35x6 / drop 25x6

    DB jumping calf raise (hold DBs and jump, fast paced, weight per DB obviously)
    50x70, 70x50, 75x40
    Each SS w/Tibialis DB Raise 45x25-40 +partials xF




    Gironda Dips
    10, 10, 15

    Traditional dips SS w/Incline BB not to failure
    +45x10 wide/ 155x8
    +70x8 narrow drop 45x6 / 155x5 every 40 seconds x4 total sets

    Slight Incline DB Press
    80x10,5,4,3 RP set

    Wanted to go heavier with more RP sets, but was running out of time and had to cram the rest in.



    Machine L-Laterals
    90x10 drop 80x8 drop 70x10
    100x10 drop 90x5 drop 80x5 drop 70x5 drop 40 static hold @ 30 seconds
    Last edited by StinnerOzz; 11-26-2018 at 08:17 PM.
    Lifting. Hockey. Headbanging.

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  17. #317
    Death Metal Madman StinnerOzz's Avatar
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    Incline Skullcrushers
    80x15, 95x12, 115x10

    Smith CG Smith Bench (plate weight)
    150x12, 180x8, 200x7




    Pullups
    10,10,8,8,10,7,8,7,7,8,8
    Total = 84
    +4 reps & 1 less set than last week




    Incline Bench Rear Laterals - each +partials
    40x10, 40x10, 35x10

    Rope face pulls
    90x8 drop 80x6 drop 70x8 drop 60x8




    Twist Decline Crunch x10 each side
    SS w/Hanging Trunk Curl x12

    Twist Decline Crunch x10 each side
    SS w/Hanging Trunk Curl x10

    3s peak crunch x10
    SS w/Gironda Vacuums @ 10 seconds x6
    Lifting. Hockey. Headbanging.

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  18. #318
    Death Metal Madman StinnerOzz's Avatar
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    Breathing Shrugs w/2s peaks
    95x15, 135x15, 145x15, 185x15

    Power Shrugs
    375x8,4,4 RP set
    425x6,4,4 RP set



    Donkey Calf Machine SS w/DB jumps
    180x12 / 35s x50
    230x10 / 35s x50
    270x12 + partials / 35s x50

    I have hockey playoffs +potential championship tomorrow night, so I didn't want to totally kill my calves.



    Pullup Iso Holds for biceps
    30 seconds, 30 seconds, 30 seconds, 60 seconds

    Cross Body Hammer Curls
    35x8, 35x8, 35x12
    Lifting. Hockey. Headbanging.

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  19. #319
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    Hockey: we won our first game against the 1-seed, 4-3 (I had 2 goals). Lost in the finals against the 2-seed, 3-4 (I had 1 goal). It was close and we lost over 3 minutes of gametime late in the 3rd because the officials kept the time running while they figured out some penalties from a fight. Absolutely ridiculous that it took nearly that long. We may not have tied it up, but at least give us all of our time. New season starts in a week and a half.
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  20. #320
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    Hockey: we won our first game against the 1-seed, 4-3 (I had 2 goals). Lost in the finals against the 2-seed, 3-4 (I had 1 goal). It was close and we lost over 3 minutes of gametime late in the 3rd because the officials kept the time running while they figured out some penalties from a fight. Absolutely ridiculous that it took nearly that long. We may not have tied it up, but at least give us all of our time. New season starts in a week and a half.
    Sorry about your loss. At least you were in contention...if there were playoffs in our league...we would not even qualify .

    You have fights? Like drop the gloves stuff! There has only been one "fight" in our league in the 11 years I have played there, the antagonistic player (our version of a Sean Avery) was invited to not ever return after that. It was more of a pushing shoving wrestling match that degraded to water bottles and bench items being thrown...it was a hilarious/pathetic scene all the same. The guy that did not get kicked out is a teacher in a nearby expensive private school...LOL
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  21. #321
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    Originally Posted by Cantplankwell View Post
    Sorry about your loss. At least you were in contention...if there were playoffs in our league...we would not even qualify .

    You have fights? Like drop the gloves stuff! There has only been one "fight" in our league in the 11 years I have played there, the antagonistic player (our version of a Sean Avery) was invited to not ever return after that. It was more of a pushing shoving wrestling match that degraded to water bottles and bench items being thrown...it was a hilarious/pathetic scene all the same. The guy that did not get kicked out is a teacher in a nearby expensive private school...LOL
    Thanks! I didn't think we'd get past that 1st game, and honestly our play-in game 2 weeks ago was a tossup as well since most of these teams are so closely matched. We have a history of taking our the #1 almost-unbeatable teams, but not so much in the past 2-3 years as we've gotten older and the league has gotten younger/more talented. But hey, we have heart. I was happy to beat them and shut down the league's best player entirely. 0 points. I think he had 49 points in 10 games (!) this season if that gives you an idea of his talent. Our best guy had 29 and I was a few behind that on a different line for comparison sake. That's a big gap to play against!

    Fighting...Yep! It's not allowed of course, and comes with game ejections if not suspensions, but it does happen. Usually the refs will allow a lot of stick work to fly, the other team will start to retaliate, then it'll erupt. Like last night, I guess a couple guys on both teams had been going at it and it finally went off. In the dying seconds we had a faceoff in their zone. One of our guys ran over theirs and it erupted into a 2nd fight. So we got a shot on goal from that draw, the whistle was blown, our guy got booted, we had 5 seconds on the clock with another faceoff in their zone, and they just ran the buzzer and threw away the final draw after already stealing 3+ minutes from us. We most likely wouldn't have scored, but we should have had the opportunity. The most ironic part of that is their game-winning goal came earlier in the 3rd...directly off a faceoff in about 2 seconds. Losing is fine, especially against a team this good and we even expect we're going to lose if we don't play our asses off, but having this type of BS to contend with on top of it is just asinine.


    I think I may have mentioned the goalie interference rule before? Well get this... they've said that there's a zero tolerance rule now and ANY contact is an automatic penalty. A few weeks ago our goalie got run into 2-3x in one game. Zero calls. The week after that, I came from behind the net across the top of the crease while the goalie was on the goal line. He skated up to the top and we bumped each other as softly as one might while walking down a crowded hallway. It didn't affect the play, but I got a penalty thanks to the goalie moving into ME. Last night our goalie takes a stick TO THE MASK and we get no call. I mean, what the ****? It didn't impact the play but neither do 95% of the "goalie interference" calls. I hate to sound like I bag on the refs, and I really don't, but stuff like that just begs for it. I'm usually the voice of reason between my hothead teammates and the refs, usually when they're yelling at my guys to shut up I'm the only one that can open an actual dialogue which they'll respond to. Last night that dialogue should have been "You guys ****ing suck!" lol
    Lifting. Hockey. Headbanging.

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  22. #322
    Death Metal Madman StinnerOzz's Avatar
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    My goals of the night were:

    1) simple tap-in from a scrum. It bounced up and off of my teammate's face, to me wide open.

    2) an absolute laser from mid-circle, far side bar-in. Took a pass going up the left side, skated around the D on the boards, and just sent a bullet snapper as hard as I could. It found its way to the bar and in! Impressed that I hit that angle going full speed. I usually score from anywhere, but not at full speed.

    3) similar to the above but I cut in at the top of the cirlce, used their D as a screen, and shot it through his legs in mid-step. Goalie didn't even see it coming.
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  23. #323
    Death Metal Madman StinnerOzz's Avatar
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    Donkey Calf Raise
    140x12, 140x15
    180x75 RP (15,10,10,8,8,6,6,6,6)

    Single leg seated calf raise:
    50x12,10,8,7,6,5 - each leg, back and forth alternating
    +90 seconds stretching




    My right adductor is strained and both legs are a bit fatigued from hockey, so I mostly stuck to machines.

    I have no games next week, so I'll TRY to add another leg workout between this and next week.



    Seated Leg Curls SS w/sissy squats
    120x12 / 10
    140x10 / 10
    160x15 drop 130x6 / +25x6,3,3 RP set


    Lying Leg Curls 2up/1down
    60x10, 80x6, 80x6 each


    Horizontal leg press, neutral foot position
    240x25
    340x25


    Leg Press ladders, no rest except to move plates
    90x10 / 180x10 / 230x10 / 270x8 / 320x8 / 360x8 / 450x10 / 360x10




    Hanging Trunk Curl SS w/Ab Wheel
    12 / 10
    12 / 5 each F/L/R
    12 / 6 each F/L/R


    Sicilian Crunch SS w/Oblique Chops
    +10x8 / 50x12 each side
    Lifting. Hockey. Headbanging.

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  24. #324
    Death Metal Madman StinnerOzz's Avatar
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    Something different this week, going to do upper/lower/upper/lower with lower volume per session. Been thinking of something along these lines for a while, finally going to start trial & error to see what fits well.

    UPPER DAY #1


    Gironda Dips
    10, 10, 15

    Incline BB Press to neck
    175x6,5,4,5 - @ 45 seconds x4 total sets

    Slight Incline DB Press RP sets
    90x9,5,4




    Wide Pullups x8,8,6,6,6,6 - total 40. Not 80+ because I’m going to do back again in 2-3 days including pullovers.



    Machine L-Laterals
    40x10 add 50x10 add 60x8 add 70x8 add 80x6
    80x12 drop 70x10 drop 40 static @20-30 seconds


    Rope face pulls
    90x20
    110x12 drop 90x8 drop 70x12



    Tibialis DB Raise
    50x20,15,12,12,12,10 RP set
    81 total



    Next upper day will have back thickness and arm work. Maybe I'll do more for back and less for chest whereas today was essentially the opposite.

    I'll toy with this by doing chest and back twice per week, with arms/delts/traps directly after the big stuff once weekly. Legs twice weekly, and abs/calves as accessory work 2-3x weekly depending how it goes/how I feel. So far this feels sufficient for my first day! Out in under an hour, shorter than usual by about 50% so I still have plenty of time to work something else in on this day if needed.
    Last edited by StinnerOzz; 12-04-2018 at 08:46 PM.
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  25. #325
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    LOWER DAY #1


    Donkey Calf Machine
    180x84 RP (15,10,10,8,8,10,8,8,7)

    Single leg seated calf raise:
    50x12,12,9,8,6,5 - each leg, back and forth alternating
    +60 seconds stretching each leg




    Lying Leg Curls
    100x10, 100x12
    *80x8,4,3 - 2up/1down RP set

    SS w/Sissy Squats
    8, 10
    +25x6,3,3 RP set


    RDL
    165x5,5,6,6 every 40 seconds
    (add weight)


    Front Squats
    135x3,3,5 RP set

    Not trying to kill myself here, so I stopped when I felt maybe 1 left in me and then hit the last RP hard. Just want to get a decent 2nd leg workout in prior to my hockey days, so they can get extra attention without impacting my skate.




    Hanging Trunk Curl
    - 12 / Twist Decline Crunch 8 each / Ab Wheel 10
    - 12 / Gironda Vacuums @ 15 seconds x4 / Ab Wheel 8
    - 12 / Gironda Vacuums @ 10 seconds x6
    Last edited by StinnerOzz; 12-05-2018 at 08:19 AM.
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    Looking good in here!
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  27. #327
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    Originally Posted by StinnerOzz View Post


    I think I may have mentioned the goalie interference rule before? Well get this... they've said that there's a zero tolerance rule now and ANY contact is an automatic penalty.
    If we had such an infraction in our league our game tuesday evening would have been a shutout win for us. When they got the garbage goal I was telling you about the other guy knocked and craned over the goalie and was trying to wedge me away. Once this little scrum started the play should have blown down, buddy should have got the gate. I suppose I could have flattened him as well, but its supposed to be a gentleman's league, my reputation as someone with a lot of penalty minutes would live longer.

    Originally Posted by StinnerOzz View Post
    LOWER DAY #1

    Front Squats
    135x3,3,5 RP set

    Not trying to kill myself here, so I stopped when I felt maybe 1 left in me and then hit the last RP hard. Just want to get a decent 2nd leg workout in prior to my hockey days, so they can get extra attention without impacting my skate.

    Do you feet hurt the day after you lift weights...when you are lacing up your skates. Never used to be a problem, but I am noticing it more and more...or maybe I need new skates.
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  28. #328
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    Thanks Dan!

    Originally Posted by Cantplankwell View Post
    If we had such an infraction in our league our game tuesday evening would have been a shutout win for us. When they got the garbage goal I was telling you about the other guy knocked and craned over the goalie and was trying to wedge me away. Once this little scrum started the play should have blown down, buddy should have got the gate. I suppose I could have flattened him as well, but its supposed to be a gentleman's league, my reputation as someone with a lot of penalty minutes would live longer.



    Do you feet hurt the day after you lift weights...when you are lacing up your skates. Never used to be a problem, but I am noticing it more and more...or maybe I need new skates.
    We learned today that 2 of our guys got suspended for next season's first game because of the ruckus. League director also made said it was unacceptable that the refs wasted 3+ minutes for that penalty. A lot of good that does us now, and added insult by suspending our guys anyway. Oh well, this only makes us better since we'll have our stronger guys skating more to make up for it. We're playing an ex-team of mine who always tries everything they can to shut me down. I've put up 6pt games on them though, so we'll see!

    My feet don't hurt me from lifting really, the only time it's even noticeable is when I do a lot of calf work and I press w/the front of my feet in a way that stresses/stretches it and causes discomfort. I try to put the "push" into my calves but it's a hard habit to break 100%. If anything my darn carbon fiber skates end up tied too tight and crush the top of my foot! Once that's a bit sore, it's almost guaranteed to bug me all game.


    Tonight is below. Leg day 2 will be tomorrow or Saturday, probably Saturday due to other things... I will plan to get in a 3rd upper day once this upper/lower split gets decided, which would be falling on a Sat. Legs will NOT have a 3rd day as I'll have 2 adequate leg days + hockey. That's the main goal of this plan, to bump in my leg work without suffering. Calves will likely get 3 days though.


    UPPER DAY #2

    Flat DB Press
    50x20, 60x20

    Decline press / dual rack (30lb bar)
    180x12,7,6 RP
    225x8,4,4,3 RP set

    Ha - I miss the days when I declined 405x2!



    Cable Rows 130x20, 160x12, 180x10

    BB Rows 225x9,4,4,4,6 RP set




    Incline Skullcrushers SS w/DB curls
    80x15, 100x12, 120x8,3 RP (less than perfect reps)

    DB Curls SS w/cross body hammers
    30x15 / 30x10
    35x12 / 35x6,3 RP drop 30x6

    Arm Blaster Curls
    75x10,4,3 RP set




    Power Shrugs
    3 second peak/neg: 185x10, 225x10, 275x6
    315x10 straight
    365x10,5,5,4 RP set

    I'll likely switch traps to upper day 1 since this session took a bit longer AND I even forgot to do close grip bench (wtf)
    Lifting. Hockey. Headbanging.

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  29. #329
    Death Metal Madman StinnerOzz's Avatar
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    LOWER DAY #2

    Single leg seated calf raise:
    50x a lot
    95x20,10,10 RP set
    140x12,6,6,6,6,6 RP set


    Squat Machine Calf Raise
    120x12,6,6,6 drop 90x8,8,4 RP set




    Hex bar deads
    135x10, 225x6, 315x6, 365x2, 405x1

    Just messing with these. NOT feeling it today mentally (stuff going on) but had to get it in. Not bad though. Raw grip too. At least 405 was easier than last time, strapped in, though I didn't push to get 5 with momentum. Whatever. Grip notwithstanding, I would've had it again.



    Bulgarian Squat, weight per DB
    50x6,3,3 no rest aside from alternating one leg to the next. Youch



    Leg Press
    90x10 add 180x10 add 270x10 add 360x10 add 410x10 drop 360x10 drop 270x10 drop 180x20



    Had to jet. Let's see how this fares as lower day 2, going into day 1 next week.
    Last edited by StinnerOzz; 12-07-2018 at 04:33 PM.
    Lifting. Hockey. Headbanging.

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  30. #330
    Death Metal Madman StinnerOzz's Avatar
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    UPPER DAY #1
    70 minutes



    Gironda Dips SS w/Cable Rows warmups
    10 / 130x15
    10 / 160x10
    15 / 180x8




    Incline BB Press to neck
    180x6,4,4,4- reps on every 40 seconds x4 total sets

    Slight Incline DB Press RP sets
    100x8,4 +30 second static hold





    BB Rows
    225x9,5,5,5 RP set

    Pullovers
    80x12,6,6 RP set



    (Half hour mark)



    Machine L-Laterals
    40x10 add 50x10 add 60x8 add 70x8 add 80x6
    Static hold 40 @ 30 seconds / 70x12


    SS w/Rope face pulls
    110x12 drop 90x8
    60x10 add 70x10 add 80x10 drop 60x10





    Squat Machine Shrugs (strict/straight)
    180x15,15,15 RP set
    230x8,6 RP set


    Arm Blaster Curls SS w/Smith CG Bench (total weight)
    75x10,5,4 / 230x8,6,4 RP sets

    DB Curls SS w/Cross Body Hammers
    35x14 / 35x8,5 RP set




    Tibialis DB Raise
    50x25,20,15,10,10,10
    RP set, 90 total






    Gonna sample with adding delts and arms to both upper days, see if it's not too much. Will aim for one heavy delt day and one isolation as per usual.
    Last edited by StinnerOzz; 12-10-2018 at 08:21 PM.
    Lifting. Hockey. Headbanging.

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