Liftin' weights & lacin' skates

[StinnerOzz]

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.

[StinnerOzz]

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

[StinnerOzz]

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!

[StinnerOzz]

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!

[Cantplankwell]

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!!

[StinnerOzz]

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

[StinnerOzz]

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.

[StinnerOzz]

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

[StinnerOzz]

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!

[StinnerOzz]

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

[StinnerOzz]

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.

[Cantplankwell]

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!

[StinnerOzz]

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.

[StinnerOzz]

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

[StinnerOzz]

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.

[StinnerOzz]

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

[StinnerOzz]

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

[StinnerOzz]

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

[StinnerOzz]

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.

[Cantplankwell]

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

[StinnerOzz]

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

[StinnerOzz]

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.

[StinnerOzz]

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

[StinnerOzz]

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.

[StinnerOzz]

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

[BigDad79]

Looking good in here!

[Cantplankwell]

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.

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.

[StinnerOzz]

Thanks Dan!

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)

[StinnerOzz]

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.

[StinnerOzz]

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.