Liftin' weights & lacin' skates

[StinnerOzz]

LOWER DAY #3

Back is still sore from rack pulls, so I skipped hex deads. Made this more of a high volume workout to make up for missing Lower Day #1.


Leg Press Calf Raise 2up/1down warmups 180x? - 2 sets

Smith Machine Calf Raise off a step, 2s peak/2s stretch to floor
70x8-10 / seated smith calf raise x?
60x8 / single leg Smith Seated x15 each
50x / 80x10 each



Lying Leg Curls
70x10, 80x10, 80x10, 80x8 w/short rest

Leg Press, frog stance
180x10, 180x10, 270x10 w/short rest

Sissy squats SS w/Leg press frog stance
+25x8 / 270x15

Lying Leg Curls 2up/1down
80x10,6 RP

Sissy squats SS w/Leg press frog stance
+25x8 / 270x15


I'll do abs tomorrow. Pretty beat today. We won last night, 7-3. I had only 1 goal but it was pretty. After a save on my initial shot, their D took it from behind the net and tried to clear through the crease. I knocked it down and was able to slide it past the goalie, bar-in. Damn near missed again!

[StinnerOzz]

UPPER DAY #3

Warmup circuit:
Gironda Dips / straight arm pushdowns / Face Pulls / Incline Plyo Pushups


Incline BB Press: 195x6,5,4,4 RP
SS w/Gironda Dips: x12
SS w/Flat Fly/Press hybrid: 50x12-15?
SS w/Gironda Dips: x8-10?
SS w/Swiss Ball Squeeze @ 30 seconds


Neutral/Dead Stop Pullups
+25x10,6,5,5,4 RP +immediate drop BW x6
SS w/Pulldown Machine hang stretch @30 seconds


Gironda High Pull (experimenting)
55x8, 65x8, 70x8

Each SS with:
High Face Pulls 70x20
Incline Rear Lateral Swings: 40x10, 40x10


Ab Wheel SS w/Gironda vacuum
20 / 25 seconds

Gironda Frog Crunch (experimenting)
12, +12.5x8, +12.5x8, +12.5x8


DB Hammer Curls, 2s peaks
25x20 RP
SS w/Drag style DB curls x10,8 RP


OH DB Extensions 20x10 add 30x10 add 35x10 each arm
SS w/Rope French Press/OH extension 70x15
SS w/fwd rope extension 70x12
SS w/Tail ends 60x12


Skipped traps today.

[StinnerOzz]

UPPER DAY #1
Warmups
Gironda Dips x8 / Wide Pullups x8
Gironda Dips x8 / Face-level Face Pulls 60x20



BB Rows: 240x12,5,5 (no slight pauses, will aim for it next week)
(removed 1 RP, added pulldowns)
SS w/Pulldowns 120x15

Squat Machine Shrugs: 140x40,20 RP

BB Drag Curls 100x15,6,5,4 RP


Slight Incline DB Press: 105x10,5,4 RP
(+5lbs each, 1 fewer RP) that was tough
SS w/Gironda Dips x10,6 RP


Frog Crunch (soles together), short rest
12, +15x8, +15x8, +15x8

W Press: 50x20,10 RP

Smith Close Grip Bench half reps (plate weight)
230x6 drop 180x10
SS w/Straight Bar Pressdowns (heavy stack): 50x20 drop 40x10

[StinnerOzz]

LOWER DAY #1

Donkey Calf Machine 3s peaks/5s stretches
140x15, 120x15, 100x15
Tried flexing my calves hard before each rep, it killed along w/this tempo. Had to lower each set. Right calf felt much more worked so I did a few 10s toe peaks for my left leg.

Single leg seated calf raise, 3s stretch as best I could
50x15-20,12,10 RP




Lying Leg Curls SS w/sissy squats, very short rest between
70x8 / 5
70x8 / 5
70x8 / 5

Lying Leg Curls 2up/1down SS w/sissy squats
80x10 / +25x10
Sissies were hard today

RDL
225x4,4,4,4,4,4 - reps @ every 40-second tick

Frog Stance Leg Press: 270x20
/ 30 second rest / Wide Leg Press (quad sweep): 270x15
/ 30 second rest / Skater Squats: x10 each leg




Hanging trunk Curl SS w/frog Crunch
10 / 8

Frog Crunch
+15x8, +15x8

[Cantplankwell]

I'll do abs tomorrow. Pretty beat today. We won last night, 7-3. I had only 1 goal but it was pretty. After a save on my initial shot, their D took it from behind the net and tried to clear through the crease. I knocked it down and was able to slide it past the goalie, bar-in. Damn near missed again!

Would have loved to see that! I don't score many goals maybe 2 -3 over 23 games, but I get a decent amount of assists, or at least that good first pass to break out with.

[StinnerOzz]

Would have loved to see that! I don't score many goals maybe 2 -3 over 23 games, but I get a decent amount of assists, or at least that good first pass to break out with.

Perfect example of why you don't send it in front of your net. I've done that a bunch, but failed to do so many more times. I'll always try though! Somewhat unrelated, I once had a defender try to send it up through the circle from behind the net while I was trying to block him. He didn't get it up, I caught it, and in one motion swept it in front of the goal line and backhanded it STRAIGHT up above the goalie's shoulder. I couldn't do that again so quickly and smoothly if I tried, but boy was that sick. That guy just wanted to crawl into a hole!

For a Dman like you, any goals are icing on the cake. Like a goal-oriented forward who actually comes back and is direct cause for saving a goal against. On our squad now, we have 1 defender out of 4 who actually makes good passes to start plays out of our zone. The rest just try to skate it up and often force us forwards out of position by being where we should be (and not doing what they should). If you have no sense for hockey I suppose it's not so bad, but good lord it drives me crazy because I know I'm right. And it's not like they say "Hey, when I do X I'm wanting you to do Y" either, which would be helpful... BTW, skating up so often usually causes oddman rushes =P

[StinnerOzz]

UPPER DAY #2

Warmups
Flat DB Squeeze Press 50x20 / 70x15
SS w/DB Rows 60x8 / Face Pulls 70x15 / Cable Rows 150x12




Decline press / dual rack (includes 30lb bar, bench pin 3, catch pin 4)
240x10,6 RP
SS w/Gironda Dips x10,8 RP
SS w/Swiss ball squeeze @45 seconds


Neutral/dead stop Pullups: +25x10,5,4,4 RP (add 5lbs)
SS w/dead hang @60 seconds


Machine L-Laterals
Static hold 40 @ 15 seconds add 50 @ 15 seconds add 70 @ 10 seconds add 80x8 add 90x8 (2 fewer reps than last time)

SS w/Rope face pulls: 100x15 add 110x8 add 130x6


BB Shrugs
135x10 add 185x10 add 225x10 add 275x15 BTB drop 225x8
Skipped drop 3s peaks 135x10


Wide Arm Blaster BB Curls
95x8,4 RP (change to drag curls on last RP) 95x10


Dammit, I had to leave abruptly and miss triceps. I'll try to do them at home tomorrow, otherwise will consider it a little reprieve.

[StinnerOzz]

LOWER DAY #3

Unilateral Leg Press Calf Raise, 3s peak/5s negative
90x8, 100x12, 100x12 each
Both 180x15, 230x10, 270x8, 300x8, 310x8
Feeling this one out. Felt better as I got familiar with it.



Hex bar deads
135x10, 225x6, 315x6, 365x4, 425x10
+4 reps on heavy set

*********
Quite beat from smashing my DL record, I was NOT about to do Bulgarians!

Skipped: Bulgarian Squat, each leg, weight per DB, 10s between legs/RP 50x6 RP drop 40x5-6 RP drop 30x6-8
*********


Lying Leg Curls
80x10 2up/1down
RP 80x8 straight. 2 fewer reps but I'll blame the deads.


Wide Leg Press, explosive lift, toes out for sweep
320x20 drop 270x15



Frog Crunch
12, +15x8, +15x8, +15x8



Won hockey last night. Hit the post 4-5 times, half on relatively open nets (redirect/one-timers) but set up the game winner late in the 3rd. The season of frustrating production continues, but at least it's my own fault now and not my teammates being bums.

[StinnerOzz]

UPPER DAY #3

Warmup circuit:
Parallel Dips / Straight Arm Pushdowns / Face Pulls / Incline Slow Pushups


Incline BB Press: 195x8,5,4,4 RP (+2)
SS w/Gironda Dips: x15
SS w/cable flies: 40x10 3sp / 10 straight
SS w/Gironda Dips: x8


Converging Pulldown Machine
140x20 RP 150x10 RP 180x8,6 RP


Frog Crunch
15x8, 20x8, 20x8, 20x8


Snatch Grip High Pull (experimenting)
95x5, 115x4, 145x4, 165x5 (pin pull)


OH DB Extensions 25x8 add 30x8 add 35x6 RP 40x8 each arm
SS w/Rope French Press/OH extension 80x15
SS w/Fwd rope extension 3s peaks 80x8
SS w/Tail ends w/3s peaks 50x15


DB Hammer Curls, 2s peaks
25x20 RP
SS w/Drag style DB curls x12,10 RP
SS w/Chinup static peak hold 30 seconds


DB tibialis raise
50x30,25,20,25 RP
60x15,15,10 RP


Hopefully the high pulls can replace direct trap/delt work on at least 1 upper day, saving me time and yoking me out simultaneously. They felt pretty good. I can (or used to) strict upright row 135x6-10 or so, with a snatch width grip. So I should be able to crank some weight on these!

[StinnerOzz]

UPPER DAY #1

Warmups Gironda Dips x8 / Wide Pullups x8
Gironda Dips x8 / Face-level Face Pulls 60x20


BB Rows: 245x12,6,5
Less than perfect, but +5lbs and 1 rep, and held the peaks slightly unlike last time. Solid!
SS w/Pulldowns 120x15


Slight Incline DB Press: 105x9 drop 80x12 drop 65x10
Instead of super setting, I took an actual break and did:

Gironda Dips x20 that's a new record by 5 reps

Presses were just too heavy today to do RPs. Going to aim for 15-20+ reps with 95s next, which should beef up my tendons and all that underlying goodness which will elevate me to something like 120x10+ eventually.


Snatch Grip High Pulls
135x4, 155x4, 185x3


BB Drag Curls 105x15,6,5,4 RP


Dual rack Incline Skullcrushers (total weight)
100x12,6,5,6,5 RP


Still skipping direct rear delt & trap work in favor of the high pulls. I’ll do the opposite on upper day 2. High pulls are feeling good, I really hope they bring results. 185 was rough until the last rep, still working on explosiveness.

[StinnerOzz]

LOWER DAY #1


Unilateral Leg Press Calf Raise, 3s peak/5s negative
90x8, 120x6, 100x10,5 RP each
Both: 250x10,5,5,5,4 RP



Hanging trunk Curl SS w/frog Crunch
10 / 10
10 / 10



Leg Press 2up/1down
250x4, 210x10, 220x12 each
Rather than SS sissy squats with curls, did these to save time/add tonnage. They felt great too!


Lying Leg Curls
70x8 add 90x5 add 100x5 RP 110x7 drop 90x5 drop 70x9


RDL
225x12,6,6 - 24 as fast as possible instead of 4 reps every 40 seconds. Went much quicker!




Had to skip the leg press giant set since someone was on it and I had no time to spare (groan). At least the RDLs blew me up. I'll be sure to focus more on quads vs. hams on Friday.

[StinnerOzz]

UPPER DAY #2

Warmups
Flat DB Squeeze Press 50x20 / 70x15
SS w/Cable Rows 130x12 / Face Pulls 70x15



Flat DB Press
80x20,10 RP
SS w/Gironda Dips x10,8 RP
SS w/Swiss ball squeeze @45 seconds


Wide Grip dead stop Pullups
+30x10,5,4,4 (neutral grip on last)
SS w/Pulldown machine hang 120@60 seconds


Smith Close Grip Bench half reps (plate weight)
210x10 drop 190x10 drop 150x10
SS w/Straight Bar Pressdowns (heavy stack): 50x20


W Press: 50x15
SS w/wide face pulls: 90x10 add 100x8 add 120x8


Squat Machine Shrugs: 140x40,20 RP

Lying Cable Curls to Face (‘guillotine’ curls)
120x15,8,6 RP
SS w/Incline DB Curls w/3s peaks: 20x10



Triceps were still sore from Monday. Felt way too tired all around too, pretty rough mentally.

[StinnerOzz]

Got barely 4hrs of sleep on Thurs, so Friday's workout ending up being skipped. I was planning all day to do it, but my pre-gym nap led to feeling worse. Combined upper/lower into a longer workout this morning. Whew!



UPPER / LOWER DAY #3

x80 each Gironda Dips SS w/Neutral Grip Pullups, between other sets for easy volume



Standing squat machine calf raise
3s peak, 5s stretch
90x10, 90x12

Leg Press Calf Raise - 3s peak/5s negative
280x10,6,5 RP / drop 240x8,4 RP +30s deeeep stretch



Lying Leg Curls SS w/Sissy Squats, no rest
70x8 / 5
70x8 / 5
70x8 / 5

Lying Leg Curls 2up/1down SS w/sissy Squats
80x10 RP 80x10 straight / 12



Snatch Grip High Pulls
135x4, 155x3, 185x3, 185x3, 185x3
Double whammy for back and hams. And also for delts and traps! I'm loving these and form feels awesome. Gotta get that 185 moving more and we'll be talking. Having fatigued hamstrings surely didn't help either, so not bad at all!



Leg Press 2up/1down
230x5, 210x15 each
SS w/frog stance leg press 210x12



Rope French Press w/emphasized outward splay 100x12 drop 70x10
SS w/Fwd cable extensions 80x10

Wide BB Drag Curls
105x10 drop 95x5 drop 75x10 drop 65x8

[StinnerOzz]

Notes & thoughts:


Chest: My goal is development. Haven't done BB bench in a couple months, except for some incline work here and there, but overall I'm trying to kill the contractions and "round out" and beef up my outer pecs. My inner pecs are great, you can see insertion points and great thickness. My old training partner was always jealous of this; which was funny because he was perpetually ripped but didn't have the slabs of pec meat. Upper pecs show nice separation from lower, and despite the fat I carry in them you can see I have striations waiting to bust out.

Delts: Goal here is width and catching my rear delts up. Front delts were, as with most, a bit overdone. All the side delt hypertrophy work I've done over the past few months (on top of the direct work I've always done) has helped this along. We all know how delts look huge when lean because the insertion point to the arm shows that taper/V, but I have that soft and unpumped now which is new. When I'm pumped, they look insane. Not ripped or anything, but greatly developed. Rear delts are popping out nicely, someone even commented on how crazy they looked. When I lean over and flex the shoulder complex, I can see what I feel to be an even development all around now.

Arms: triceps remain thick as hell, lateral head is getting attention now as they may have fallen a bit compared to the thicker heads. Bicep peak is coming along thanks to either the added frequency or drag curls. Nothing else has changed w/them. I need to continue with wider grips though to round out that peak. I've never had great peaks, but my inner biceps have always been great AND the 2 heads are still showing a solid split/separation.


Abs: always horrible thanks to the fat I carry there, but I can tell they are coming along. If I dialed my nutrition in for a bit I could see some serious progress, but with all the stress in my life, taking it easy on diet is the only thing I can relent on. And I don't really mind, so **** it. I should probably add some more serratus/oblique work again because I THINK those areas are lacking to where they were last year. I'll revisit these thoughts when I have time to sit down.


Traps: thickness is insane thanks to the Yates style BB rows I slaughter weekly. So much so that more and more shirts don't fit. I need trap height, hopefully the high pulls take care of this.


Calves: always the biggest problem, but always trying to get better and grow 'em.


Hamstrings: I really feel the double negative curls have helped develop a nice rounded shape over the past couple months. That and all the RDLs, which I've always loved.


Quads: all head separation is still there even when cold. They're not as big as they were in my heyday, but that's fine, as I'm not dreading leg days nor having trouble fitting into pants every day. They also perform for hockey and that's half the point since I gave up being a mass monster for the sake of performance and "best of both worlds" success. Could use a bit more thickness in my outer sweep, but the rest pleases me.

[Cantplankwell]

Got barely 4hrs of sleep on Thurs, so Friday's workout ending up being skipped. I was planning all day to do it, but my pre-gym nap led to feeling worse. Combined upper/lower into a longer workout this morning. Whew!

Snatch Grip High Pulls
135x4, 155x3, 185x3, 185x3, 185x3
Double whammy for back and hams. And also for delts and traps! I'm loving these and form feels awesome. Gotta get that 185 moving more and we'll be talking. Having fatigued hamstrings surely didn't help either, so not bad at all!

Sleep, this happens to me often. I was set to workout at 530 this am but slept like sh*t, going to do it tonight.

Liking those snatch grip high pulls. Do you get hip contact there? You are 2/3 of the way to a power snatch there!!

Notes & thoughts:


Chest: My goal is development. Haven't done BB bench in a couple months, except for some incline work here and there, but overall I'm trying to kill the contractions and "round out" and beef up my outer pecs. My inner pecs are great, you can see insertion points and great thickness. My old training partner was always jealous of this; which was funny because he was perpetually ripped but didn't have the slabs of pec meat. Upper pecs show nice separation from lower, and despite the fat I carry in them you can see I have striations waiting to bust out.

Delts: Goal here is width and catching my rear delts up. Front delts were, as with most, a bit overdone. All the side delt hypertrophy work I've done over the past few months (on top of the direct work I've always done) has helped this along. We all know how delts look huge when lean because the insertion point to the arm shows that taper/V, but I have that soft and unpumped now which is new. When I'm pumped, they look insane. Not ripped or anything, but greatly developed. Rear delts are popping out nicely, someone even commented on how crazy they looked. When I lean over and flex the shoulder complex, I can see what I feel to be an even development all around now.

Arms: triceps remain thick as hell, lateral head is getting attention now as they may have fallen a bit compared to the thicker heads. Bicep peak is coming along thanks to either the added frequency or drag curls. Nothing else has changed w/them. I need to continue with wider grips though to round out that peak. I've never had great peaks, but my inner biceps have always been great AND the 2 heads are still showing a solid split/separation.


Abs: always horrible thanks to the fat I carry there, but I can tell they are coming along. If I dialed my nutrition in for a bit I could see some serious progress, but with all the stress in my life, taking it easy on diet is the only thing I can relent on. And I don't really mind, so **** it. I should probably add some more serratus/oblique work again because I THINK those areas are lacking to where they were last year. I'll revisit these thoughts when I have time to sit down.


Traps: thickness is insane thanks to the Yates style BB rows I slaughter weekly. So much so that more and more shirts don't fit. I need trap height, hopefully the high pulls take care of this.


Calves: always the biggest problem, but always trying to get better and grow 'em.


Hamstrings: I really feel the double negative curls have helped develop a nice rounded shape over the past couple months. That and all the RDLs, which I've always loved.


Quads: all head separation is still there even when cold. They're not as big as they were in my heyday, but that's fine, as I'm not dreading leg days nor having trouble fitting into pants every day. They also perform for hockey and that's half the point since I gave up being a mass monster for the sake of performance and "best of both worlds" success. Could use a bit more thickness in my outer sweep, but the rest pleases me.

Cool that you are in touch with how you would like to look, and how your training influences it, I haven' the foggiest idea of this works.

Good read.

[StinnerOzz]

UPPER DAY #1

Warmups Gironda Dips x8 / Wide pullups x8
Gironda Dips x8 / Face-level Face Pulls 60x20



BB Rows: 245x12,6,5 - held peaks
SS w/Pulldowns 120x15
SS w/Pullup static @20s / hang stretch @50


Slight Incline DB Press
95x12,6,4 RP
SS w/Gironda Dips x18
SS w/Cable Fly contraction hold: 60 @ 30 seconds / drop 50 @ 30 seconds

Damn these presses are tough lately, even when dropping 10lbs per DB. I am trying to contract my pecs harder though, so that may impact it too.



Snatch Grip High Pulls, from hang but depth bottom @ pin 4. Must go down to 5 like last weekend.
155x5, 185x1, 205x1
Wasn't feeling these today. Wanted to try to go heavier so I got an OK +20lbs. I think the pins messed me up.



Wide BB Drag Curls
110x8 drop 95x7 drop 75x10 drop 65x10



Machine dips 180x20 +10s static
SS w/Cable French Press, outward splay 100x10 +10s static
SS w/Wide Fwd cable extension 100x15

[StinnerOzz]

Sleep, this happens to me often. I was set to workout at 530 this am but slept like sh*t, going to do it tonight.

Liking those snatch grip high pulls. Do you get hip contact there? You are 2/3 of the way to a power snatch there!!



Cool that you are in touch with how you would like to look, and how your training influences it, I haven' the foggiest idea of this works.

Good read.

Do you mean bounce off the hips? If so, I'm trying some with and without to see which I like best. At first it felt better with the bounce, but once I (feel like I) dialed in my hip hinge form I think I prefer without the bounce.

Last weekend when I had to do full body, I was THIS CLOSE to trying a clean and press or jerk but didn't want to get too ahead of myself.

Regarding the visualization and training for specific results, it's like Arnold said in Pumping Iron:

https://youtu.be/keIghFgeh4A

Consider it art and that you're sculpting what you want to see. Easier said than done but and to some it's a dumb way to put it, but that has always worked for me. I incorporate many purposes into my training, but that's the one which I feel separates some people from others in having great development (vs. just being huge, having no muscle separation, etc.). A bigger muscle here with a smaller muscle there = illusion of hugeness. Lots of small guys look huge because they're big in the right spots, but put em next to a large guy with similar development and he'll look like a kid.

[StinnerOzz]

LOWER DAY #1

Machine Donkey Raise, 1s peak and stretch
180x? Drop 90x15
90x20

Leg Press Calf Raise, 1s peak and stretch
230x30,15,15,10 RP

Unilateral leg press calf raise, hard peaks and stretch
90x15/8/8/8 each alternating



Lying Leg Curls SS w/sissy squats, very short rest between
70x8 / 5
70x8 / 5
70x12 / 8

Lying Leg Curls
70x8 add 90x5 add 100x5 RP 110x8 drop 80x8 drop 70x9

Leg Press 2up/1down
210x10, 240x8,6 RP

Frog Stance Leg Press: 360x20
SS w/Leg Extensions 100 static @20s add 130x8 add 150x5 add 170x12





Frog Crunch SS w/(Obliques) SS w/Oblique Plank
12 / Jackknife x15 each / +45@50s each
12 / Crunch x12 each / +45@25s each

Serratus Crunch +45x20
SS w/Crunch peak hold @ 20s

[StinnerOzz]

Upper Day #2


Warmups
Flat DB Squeeze Press 50x20 / 70x15
SS w/Cable Rows 130x12 / Face Pulls 70x20




Flat DB Press
80x20,10 RP
SS w/Gironda Dips x10,8 RP
SS w/Swiss ball squeeze @45 seconds
Felt weak today. Wednesdays usually are. Might have to dial down Monday pressing volume or something.

Neutral Grip dead stop Pullups
Aim for 2+ more: +30x11,5,5,4 (+2)
SS w/Pulldown machine hang 120@60 seconds



Smith Close Grip Bench half reps (plate weight)
210x12 drop 190x8 drop 150x12
SS w/V-Bar Pressdowns (heavy stack): 60x15

Lying Cable Curls to Face (‘guillotine’ curls, height pin 17)
130x20 drop 110x12 drop 100x10


Squat Machine Shrugs: 160x35,20 RP

W Press: 50x20
No SS with face pulls today.

[StinnerOzz]

Another combined upper/lower day due to minimal sleep Thursday. Crazy weather kept me up. Lost the hockey game in a shootout (I didn’t shoot), but I at least got the game-tying goal: a heavy bar-in tip. Wish we could plan it that way all the time, it was pretty lucky and felt awesome. Surprised everybody, especially me.


UPPER / LOWER DAY #3

Seated Calf Raise, hard peak/3s stretch
90x15, 120x10, 140x8,5,5 RP

Leg Press Calf Raise - hard peak/3s stretch
320x8,5,5 RP / drop 270xF quicker tempo +40s deeeep stretch



Gironda Dips / Neutral Grip Pullups / Skater Squats
x10 each x3 sets, no rest between except to change stations

Gironda Dips SS w/Neutral Grip Pullups
x30 total each done between remaining exercises to save time/add volume




Snatch Grip High Pulls: 135x4, 155x3, 170x4, 170x3, 170x4
Down 15lbs from my best, but they felt better I think. Plus I got an extra rep on 2 sets, so that's probably better too.


Front Squats SS w/A2G Squats
95x10 / 8
SS w/RDL 95x15
SS w/wall sit / no count



V-Bar Pressdowns 150x12 drop 130x8
SS w/Rope French Press outward splay 100x10


Lying Leg Curls 2up/1down
70x12 each SS w/70x12 straight




Wide BB Drag Curls
110x10 drop 90x8 drop 80x10



-------


I'll work in some ab work nex week:

Frog Crunch SS w/Oblique jackknife
+15x / 12 each
+15x / 12 each / Oblique Crunch x10 each

DB Serratus Crunch SS w/decline Crunch
50s x10 / 10 w/2s peaks

[StinnerOzz]

UPPER DAY #1


Warmups Gironda Dips x8 / Wide pullups x8
Gironda Dips x8 / Face-level Face Pulls 60x20



Converging Pulldown machine
150x8 add 170x6 add 190x5 add 210x10 w/10s negative on last rep of each
SS w/Cable Rows 110x12


Slight Incline DB Press 80x15,8,6 RP
SS w/Cable Fly contraction hold: 70 @ 20 seconds / drop 60 @ 20 seconds
Cut back a little here to see how Wednesday feels.


Gironda High Pull SS w/Incline Rear Lateral Swings SS w/Gironda DB swings
70x20,15 RP / 40x15 / 20x12?


Lying Cable Curls to Face (‘guillotine’ curls, height pin 17)
140x drop 120x12 drop 110x10


Machine dips 210x12 drop 190x10 +10s peak hold last rep of each
SS w/Wide Fwd cable extension w/3s peaks 100x12?



Squat Machine Shrugs
180x30 RP 210x12 RP 230x10

[StinnerOzz]

LOWER DAY #1


Seated Calf Raise, hard peak/3s stretch
90x15, 120x10, 140x8,5,5 RP

Leg Press Calf Raise - hard peak/3s stretch
320x10,6,5 RP (+3) / drop 270xF / drop 240xF quicker tempo +50s deeeep stretch

-

Lying Leg Curls SS w/Sissy Squats, very short rest between
70x8 / 5
80x8 / 5
80x12 / 10

Lying Leg Curls
70x8 add 90x6 add 100x6 RP 110x8 drop 90x8 drop 70x10

Unilateral leg press
180x12 / 180x8 / 180x6 each leg alternating

Leg Press 2up/1 down
240x8,6 RP

Skipped frog stance press SS w/extensions since I did a bunch of iso work. Legs were quite sore!

-

Frog Crunch SS w/Oblique jackknife
+15x12 / 12 each
+15x15 / 10 each / Oblique Crunch x10 each

Gironda Vacuums
40 seconds, 30 seconds

[StinnerOzz]

Upper Day #2


Warmups
Flat DB Squeeze Press 50x20 / 70x15
SS w/ Face Pulls 70x20 / 80x12



Flat DB Press
85x20,10 RP (+5lbs)
SS w/Gironda Dips x10,8 RP


Neutral Grip dead stop Pullups
+40x11,5,4,4 (+10lbs, -1 rep)
SS w/Pulldown machine hang 160 @ 60 seconds


Dual rack Incline Skullcrushers (total weight)
100x12,6,6 RP
2 fewer RP. My arms are getting too big (lol), I have to curb some volume on them somewhere.



Wide BB Drag Curls
110x10 drop 90x8 drop 75x8 w/2s peak



Gironda High Pulls
90x8, 90x8, 90x8 - 20s rest

[StinnerOzz]

LOWER DAY #3

Seated calf raise SS w/standing, 2s peak/stretch
90x15 / 90x8
110x? / 90x12
110x? / 90x12



Lying Leg Curls SS w/sissy Squats
70x10 / 6
80x10 / 6
80x10 each 1up/2down / +25x6
80x15 / +25x8



Smith Machine Bulgarian Squats, each leg
90x6, 120x6, 140x5
Not so deep to kill my glutes like I usually do, but deep enough to feel them. First time ever doing these, felt pretty good and didn't wear me out like when using dumbbells. Should do a backoff set next time with higher reps.



Frog stance Leg Press SS w/wide pause/explosive lift
180x30 / 180x20
270x20 / 270x12



More calves + abs tomorrow.



Won hockey last night, had 2g1a. First goal was one of my best ever which included picking up a puck from a broken play in our zone, toe dragging and sliding through the defender's stick, and a killer backhand perfectly in that little pocket of the far corner so it just popped out. Second was a one timer with a mostly open net thanks to my positioning and a great pass. My assist was through 2-3 people and to our guy who scores the least; I'm glad he got one! And I even threw one guy who bodied me up and absolutely cruuuuushed another who ran straight into me. My team and a ref were talking about that all night - lol

[StinnerOzz]

UPPER DAY #3

Warmup circuit:
Parallel Dips / Straight Arm Pushdowns / Face Pulls / Incline Slow Pushups



Incline BB Press: 195x8,5,5,4 RP (+1, keep adding reps)
SS w/Cable Fly contraction hold: 60 @ 60 seconds
SS w/Gironda Dips: x10 w/pause @ stretch each rep



Converging Pulldown Machine
155x15 RP 160x8 RP 185x12,6 RP



Frog Crunch
12
+20x8 drop x6
+20x8 drop x6



OH DB Extensions 25x8 add 30x8 add 35x6 RP 40x8 each arm
SS w/Rope French Press, outward splay 90x12
SS w/Fwd rope extension 3s peaks 80x10?



Unilateral horizontal calf press Machine, 1s peak, 2s stretch
80x?, 100x10, 100x12



Snatch Grip High Pulls
135x4, 155x3, 170x4, 170x4, 170x4



DB Hammer Curls, 2s peaks 30x20
SS w/Drag Curls 80x10 drop 70x9

[StinnerOzz]

My right glute/hip was killing me the other night and I couldn't even come in to do upper body, but I'm giving lower a go today to stay on track otherwise. Slightly lowering volume tonight too because of it. Not sure what happened, it was slightly agitated on Sunday and then became incredibly painful at night. I couldn't even put weight on it walking up the stairs, getting up from sitting, moving it while lying in bed, etc. It was much better when I woke up and pretty much went away by the following night. Very weird.

I suspect maybe the bulgarian squats are the culprit? Who knows. It felt great tonight and hopefully it'll stay that way. Hockey playoffs begin Thursday!


-

LOWER DAY #1

Lying Leg Curls SS w/Sissy Squats, very short rest for all
70x8 / 5
80x10 / 5
80x12 / 10


Lying Leg Curls
Skipped compounding sets and just did drops.
110x12 drop 90x8 drop 70x10


Unilateral leg press
140x16 / 140x11 / 140x9 - each leg alternating, no rest
Lower weight, more tonnage


Leg Press 2up/1 down
240x8,6 RP
SS w/Frog Stance Leg Press 240x15


-


Calf raise off a step (done at home before I hit the gym)
About 10 straight minutes straight of single leg/both leg alternating. 2s peaks, 3s stretches

Seated Calf Raise, hard peak/3s stretch
100x12, 100x12
140x8,5,5 RP

[StinnerOzz]

So far so good w/the leg/glute!

Also a couple cool notes

1) I won a Scivation contest on the Nutrition board (I think I just got lucky to be picked) to get 2 free containers of XTend BCAAs. I've been wanting to try them again now that I'm on nearing 40 and have changed my training up to more frequency. Excited to see what I get out of it.

2) I'm doing some travel in a few weeks and found a local gym owned by a former student of Vince Gironda. So I've set up a session w/him to see what he knows, have him watch my form on Vince moves, etc. Very excited for this opportunity!

I know full well that my current upper/lower/frequency split is not a Gironda thing, though I do work some of his moves into it. I kinda fell into reading a lot about both around the same time, and decided to toy with them and implement the two as best I could. If nothing else, I've gotten exactly what I wanted out of the Gironda exercises (noticeable change) and I think the split itself is helping my overall composition. In due time I do intend to do a full Gironda style routine, so this should help me ascertain what exactly that should entail.

[StinnerOzz]

Upper Day #2


Warmups
Flat DB Squeeze Press 50x20 / 70x15
SS w/ Face Pulls 70x20 / 80x12




Flat DB Press 85x20,9 RP (+5lbs, -1 rep)
SS w/Gironda Dips x10,8 RP


Neutral Grip dead stop Pullups +40x12,5,4,4 (+1 rep)
SS w/BW hang @ 60 seconds


Gironda High Pulls
90x8, 90x8, 90x8, 80x8 - 20s rest


Squat Machine Shrugs
180x30 RP 210x15 RP 230x12,8,6 R


Wide BB Drag Curls 110x10 drop 90x8 drop 75x10 w/2s peaks


Dual rack Incline Skullcrushers (total weight) 100x12,7,6 RP



Frog Crunch SS w/Oblique jackknife x15 / 10 each
+15x12 drop +10x6 SS w/Oblique Crunch x10 each



Gironda Vacuums
40 seconds, 30 seconds

[StinnerOzz]

Calves are still sore from Tuesday, which is pretty rare! I will repeat that pre-gym stair routine next week.



Gym was absolutely ridiculous today. Everything was taken, had to improvise. There was even a guy doing leg press with 2.5 plates on the sled. What the hell…


Skipped deads AGAIN because my lower back was bugging me. Haven't done those since I smashed my PR, go figure.



LOWER DAY #3


Lying Leg Curls
40x25, 50x20, 70x12, 90x10

Single Leg Extensions
70x5/5/5/10 alternating each leg no rest
90x5/5/5 same
110x4/4/8 same



Squat Machine Calf Raise, hard peaks, 2s stretch
180x12, 180x10
180x10 drop 90x10 +2 sloppy



Frog stance Leg Press SS w/Wide pause/explosive lift
180x20 / 180x25
270x20 SS w/270x12 RP High Hamstring Press 270x20 paused/explosive lift





Couldn't do Smith Bulgarian Squats because some clown took 15+ minutes doing a 120lb full body Smith Machine bench press / cell phone theater combination. ****ing moron… at least I blasted my legs on the leg press, they're killing me now!

Skipped: Smith Machine Bulgarian Squats, each leg
120x6, 140x4, 90x12

[StinnerOzz]

UPPER DAY #3


Warmup circuit:
Gironda Dips / Straight Arm Pushdowns / Face Pulls / Incline Slow Pushups




Incline BB Press: 195x10,5,5,3 RP (+1, keep adding reps)
SS w/Cable Fly contraction hold: 70 @ 45 seconds


Converging Pulldown Machine
160x8 RP 180x6 RP 190x12,8 RP
SS w/Cable Rows w/3s peaks: 110x8


Machine L-Laterals w/10s peak on last rep of each
110x10 drop 90x6 drop 70x6


Rev Machine Flies w/2s peaks
100x12
120x8,8 RP


OH DB Extensions 30x10/10/8/8 each arm alternating/no rest
SS w/Rope French Press, outward splay 90x12


Guillotine Curls, pin 17
160x12 drop 140x8 drop 120x10


Squat Machine Shrugs
230x15,10,10,10,20 RP