Liftin' weights & lacin' skates

[Cantplankwell]

Drop w/5s peaks 130x6
SS w/Rope J Pulls 100x10 w/5s negatives


Got a friend visiting tomorrow through next week, may not get in many workouts til then. Some rest is probably needed anyway.

Hey Stinner, hope your happy about those bruins....I hope they choke !!

I notice on many of your sessions you have "5S" peaks or negatives...is that you doing a hold, or just being slow with the eccentric parts?

You do a lot of volume...I am sure a good weeks rest will be good for you

[StinnerOzz]

Hey Stinner, hope your happy about those bruins....I hope they choke !!

I notice on many of your sessions you have "5S" peaks or negatives...is that you doing a hold, or just being slow with the eccentric parts?

You do a lot of volume...I am sure a good weeks rest will be good for you

Yes I am I won't be heartbroken if they don't win the Cup, but I'd prefer it. I can't be mad about any of the remaining teams though, so it's all good!

If I say "peak" that means I count the contraction/hold, and "negatives" means I count the eccentric. Sometimes I count on both, sometimes one or the other. Depends how the movement made me feel the prior workout and if I think it was pointless to do that again.

[StinnerOzz]

FULL BODY whatever workout. Lifted w/my wife & friend and took half the week off. Will get back to it Monday or Tuesday.

Hockey the other day, lost by a goal. I scored once and assisted another which was called back (erroneously, IMO). I just knew that would come back to haunt us, though we had a million chances to make up for it and just couldn't.




Machine Chest Press SS w/Machine Rows - both w/3s peaks/negatives
120x7 / 130x8
RP 120x8 / 150x8
RP 140x8 / 170x8

RP Gironda Dips 12,8 RP
RP neutral grip Pullups x8,5,4,4,4 RP

-----

Unilateral Horizontal leg press, depth #3
100x8, 100x12, 120x10

Bilateral
300x20,10,10 RP
With bonus calf press on each rep to sneak them in


Lying Leg Curls 2up/1down
70x10 each
70x10 each

----

Snatch grip high pulls
135x5, 155x5, 175x2, 175x5 - not bad at all!

Zottman Curls 25x15
SS w/drag Curls 75x15


Single arm DB OH Extensions
40x10 drop 35x8 drop 30x12, alternating each
RP wide V-bar pressdowns w/triple peaks
80x10-12?

[StinnerOzz]

Upper day / random


Low volume this week. Completely mentally out of it for everything. I don't even want to lift right now.


Slight Inc DB Press ss w/pullups
55x15 huge stretch / wide 8
75x15 huge stretch / neutral 6,6

BB 195x12 / neutral 6,6,6
BB 225x8 with spot / x5 with 8s concentric & eccentric - whew

Gironda Dips SS w/machine high rows
10 / 170x10
12 / 160x8 drop 140x8



DB shoulder press - half/half/full
50x5/5/5
50x6/6/6
50x6/6/6



Wide Guillotine Curls 160x12
SS w/Zottman Curls 30x8
SS w/Drag Curls 5s peaks 65x6



DB OH press
40x5,4 each arm alternating no rest
drop 35x8,6 each arm alternating no rest

RP w/wide V-bar pressdowns w/triple peaks 90x10

[Cantplankwell]

Hockey the other day, lost by a goal. I scored once and assisted another which was called back (erroneously, IMO). I just knew that would come back to haunt us, though we had a million chances to make up for it and just couldn't.

Low volume this week. Completely mentally out of it for everything. I don't even want to lift right now.

Too bad about the goal, in our league the calls...however bad are irrevocable. It the human factor. How many officials are on the ice when you play?, we only have one, but us older folks move so slow that is all that is required!


The mentally out of thing: that has been a problem on and off for me lately as well, my wife keeps piling on the work and the fact that the weather here has been cool, cloudy, wet and breezy, I think thats the root of it. I have been lifting increasingly in the early mornings and at lunch and it helps me get it over with earlier in the day before the futility of it all sinks in.

[StinnerOzz]

Too bad about the goal, in our league the calls...however bad are irrevocable. It the human factor. How many officials are on the ice when you play?, we only have one, but us older folks move so slow that is all that is required!


The mentally out of thing: that has been a problem on and off for me lately as well, my wife keeps piling on the work and the fact that the weather here has been cool, cloudy, wet and breezy, I think thats the root of it. I have been lifting increasingly in the early mornings and at lunch and it helps me get it over with earlier in the day before the futility of it all sinks in.

2 refs. I can see why they thought it was a kick, but a keen eye would see what happened. He extended his leg & stick to catch the pass, it missed his stick blade and bounced off his skate. Tough to kick in that position. Can't argue calls here either, but if you have a good rapport w/the refs you can at least talk w/them and they'll try to not let certain things go or the opposite. Usually that's with player on player stuff.

Tonight we lost 4-1. We're on a really bad run; losing 3 out of our last 4 which we all 'should have' won. I was the only +1 tonight with our goal. It's not losing that bothers me, but not playing properly as a team that does it. Especially when teams all beat us the same way (passing around us/bad positioning, or us not playing a passing game) and we act like we're incapable of changing or realizing it. Drives me nuts!

Sorry to hear you're having those days too. I feel if we let those feelings keep us out of the gym (or whatever we usually enjoy/"need"), then it's bad. If we keep on and get through it, we're still doing well. Tomorrow I'll be in again, maybe Saturday as well, and will get back to normal on Monday.

[StinnerOzz]

LOWER BODY whatever day




Unilateral Calf Raise 10, 12, 12 each
SS w/Ab Wheel 10, 12, 12

Seated Calf Raise w/2s peaks & 1s stretch
80x? toes in / ? straight
60x? toes in / ? straight
Horrible form today, hard to point inward. Hurt my feet.

Unilateral Seated calf
50x5,5,4,4 RP each alternating no rest

Leg Press Calf Raise, toes in w/2s peaks & stretch
270x15,10 RP
300x12,6 RP

DB Tibialis Raise
55x20,15 RP




Unilateral Horizontal leg press, depth #3
100x8, 100x12, 120x15

Bilateral with 10s concentric/eccentric for a burrrrn
200x5-6?

A2G BB Front Squats, pause @ bottom
95x10
135x5,3,3*,3*,3* RP
*no pause

[StinnerOzz]

CHEST/BACK

More random stuff. I'm not sure if I can get in on Tues and Wed, so I'll just do this today and delts/arms whichever day I can. Then legs Fri/Sat and prepare to get back to normal next week.




Slight Incline DB Press 90x8,8,8,8 RP (started easy on purpose; final set was tough! I just wanted perfect-form volume today)

SS w/Gironda Dips w/5s negatives x7-8

SS w/machine chest press w/3s peaks 110x5-6 / Drop 90x6

SS w/Cable crossover flies w/slow triple halves @ stretch 40x6 RP 50x12 straight reps

SS w/Cable Pullovers 4s concentric/5s negative 90x6 add 100x5


-------

BB Rows 205x6,6,6,8 RP (again, relatively easy and overly strict )

SS w/Diverging Pulldown Machine w/5s negatives 150x5 add 180x5 add 210x5 add straight 240x6

SS w/Neutral Grip Pullups x4 w/10s negatives

-------

BB Shrugs
135x12 add 175x10 add 205x8 add 235x6 add 255x6+30s hang stretch

[StinnerOzz]

Delts / arms /abs



Standing Military DB Press 21s
30s, 35s, 40s

Machine L-Laterals w/3s concentric/peak/eccentric
70x6, 70x6, 60x6+partials x10



Drag Curls SS w/OH BB Extensions warmups
75x8 /10, repeat 3x with 30 seconds rest

All short of failure for volume's sake:

Drag Curls 95x5
SS w/OH BB Extension 95x6
SS w/Drag Curls 95x4
SS w/OH BB Extension 95x5
RP Drag Curls 95x3
SS w/OH BB Extension 95x4
RP Drag Curls 85x6
SS w/OH BB Extension 85x8

French Press 70x25
SS w/Guilotine Curls 160x? Drop 130x?
SS w/Wide V-Bar Pressdowns w/triple peaks 110x10



Frog Crunch w/5s peaks x10,6,5,4 RP


Wanted to do high pulls but the place was mobbed and I couldn't get near what I needed. And I leave my home gym sitting idle… :facepalm:

[StinnerOzz]

Hockey playoffs this week, we won 7-4. I had 1g5a, total dominance! My linemate scored FOUR (I bounced one off of him, and set up 2 others point blank), and one of our D I set up the same way and he put em in. Both score here and there but rarely this much (definitely not 3 or 4), so I'm glad they came through. Nice to see my plays lead to production too, I get frustrated sometimes when we don't cash in golden opportunities. Semifinal this upcoming week, and finals the following week if we win. We play a tough team with whom we split our regular season games.



[b] LOWER DAY[/]

Hopefully back to normal next week, for real! Killer workout after a busy day, lame nutrition, no rest, and being unplanned since I didn't expect I'd even get it in!




Unilateral Horizontal leg press, depth #3, alternating without rest
100x5/5/5 each
100x8/8/8 each
120x8/12/8 each

Bilateral with 10s concentric/eccentric for a burrrrn
200x5, 220x5

A2G BB Front Squats
95x10*,8,6 RP
135x5,3,3 RP
*pause @bottom

------

Unilateral machine leg press Calf Raise, 2s peaks
100x8-10?, 90x12, 80x15

Machine leg press calf raise, toes in
260x12,6,8 RP

Seated Calf Raise w/2s peaks & stretch
80x12,10,8,8 RP +top half partials xF + a couple extra partial sets for left leg

-------

Rev calf raise off a step
25,15,15 RP


Frog Crunch
3s peaks/negatives x10
RP 5s peaks/3s negatives x5
RP 10s peaks x5

[StinnerOzz]

UPPER DAY #1
Back to lots of frequency and lower daily volume. Didn’t push the weights too much since I’m coming off nearly 3 weeks of NOT following this routine, and it always takes 100% to kill it. So I got away with what I could and will build from here.




Gironda Dips / Wide Pullups
6 / 6 / repeat



High Grip Machine Rows
200x6,5,3 RP
Drop 130x4 w/5s peaks & negatives
SS w/Rope J Pulls w/5s negatives 100x3 add 120x3 add 140x3 add 170x10 straight

RP w/neutral grip pullups w/8s concentric/negative x3




Slight Incline DB Press
90x10,10,8,8 (similar to last week not going TOO hard, but increasing overall volume)

RP Gironda Dips x10,6 RP



Incline Skullcrushers , dual rack, total weight
110x7 drop 90x8 drop 80x12
RP Wide V-bar pressdown peak reps 120x15



DB Curls w/2s peaks: 40x10
SS w/Zottman Curls 25x12
SS w/Cable Curls 80x8? 4s concentric/negatives

[StinnerOzz]

LOWER DAY #1

Leaving a little in the tank for playoffs Thursday. Felt great, numbers were solid, just didn't hit utmost intensity. That's something I should probably do more of anyway, so I am satisfied with this. The calf work felt great today too; I will try to employ that again since I wasn't feeling my last session's routine.





Standing Calf Raise, no step, alternating legs
10 / 8 / 6 / 6 / 5 / 5 each +15s peak on final rep
12 / 6 / 5 / 5 / 4 each +15s peak on final rep

Seated Calf Raise
100x20
RP 2up/1 down x5 each / 100x10
RP 2up/1 down x8 each / 100x6





Seated Leg Curls SS w/Sissy Squats
80x8 / 6 / repeat
2up/1down 80x12 each / +25x6,4,4 RP but none to failure

Frog stance Leg Press
360x15,6 RP
SS w/High Hamstring Press 360x12,6 RP

These leg presses were a bit closer to failure. I took a slight pause on the last couple reps of each beginning set so I would give 'em a slight reprieve. Lowered intensity just enough to feel like I got through it easily. Again the idea on leg day #1 is to hit 'em good but be as close to 100% 2 days later for hockey. Ooh we have a good one coming up, I can't wait to forecheck the F out of these guys!!! Another 5pt. game would be fantastic, too...

[StinnerOzz]

Quick one today.


UPPER DAY #2

Wide Pulldowns SS w/Dips
130x15 / 15
150x15 / 15


Diverging Pulldown machine w/10s negatives 170x5
SS w/Horizontal Machine Press w/triple half reps 120x5
SS Repeat 190x6 / 110x5


Standing DB Military 40x25
SS w/Machine L-Laterals drops 90x10/70x8/60x8/50x8
SS w/high/wide face pulls 110x30


Oblique jackknife 10 each
SS w/twist crunch 10 each

Oblique jackknife 12 each
SS w/twist crunch 12 each


Wide Drag Curls 95x8,4,4 RP


Squat Machine Shrugs
140x10 add 180x10 add 220x10 add 250x8 RP 290x10




Triceps were sore as hell from Monday so I just skipped em.

[Cantplankwell]

LOWER DAY #1

Leaving a little in the tank for playoffs Thursday.


these leg presses were a bit closer to failure. I took a slight pause on the last couple reps of each beginning set so I would give 'em a slight reprieve. Lowered intensity just enough to feel like I got through it easily. Again the idea on leg day #1 is to hit 'em good but be as close to 100% 2 days later for hockey. Ooh we have a good one coming up, I can't wait to forecheck the F out of these guys!!! Another 5pt. game would be fantastic, too...

Good idea to take it easy in the gym before a big game. I am mulling the possibility of not lifting next year in the dog days of the season..January-March, anyway good luck in your game this evening!!

[StinnerOzz]

Good idea to take it easy in the gym before a big game. I am mulling the possibility of not lifting next year in the dog days of the season..January-March, anyway good luck in your game this evening!!

Nothing wrong with some time off both physically and mentally. For me I think that would wane on me mentally and I'd freak out.

We won tonight, 7-3 and I had a hat trick + an assist! 9 points in our 2 playoff games so far, I've been on fire. This was against the 2nd place team, and next week is the championship vs. the 1st place team that basically wins all the time. If we play like we did tonight we have a great chance. I remember we beat them a while ago and they threw a fit leaving the rink. Hate to see those guys win...

[StinnerOzz]

LOWER DAY #2


Standing Calf Raise, no step, alternating legs
12 / 8 / 6 / 6 / 5 / 5 each +10s peak on final rep
12 / 6 / 5 / 5 SS w/horizontal press w/5s negatives & stretch 160x8 toes in


Seated Calf Raise, 2up/1 down, each
100x5 / 5
RP 5
RP 5 - a little sloppy


Tibialis DB Raises
40x30, 50x25, 60x20


-------

Unilateral Horizontal leg press, depth #3, alternating without rest
100x6/6/6 each
120x6/6/6 each
130x8/12/8 each


Bilateral with 10s concentric/eccentric for a burrrrn
230x2 add 250x2 add 270x1


A2G BB Front Squats
95x10*,8 RP
135x5,3,5 RP
*pause @bottom

[StinnerOzz]

UPPER DAY #3



Gironda Dips SS w/Wide Grip Pullups
x6 each x2




Incline BB Press w/4s squeezed peaks
175x10,6,5 RP
RP Parallel Dips +2 half reps each rep x5
SS w/Cable Crossovers, lower partials, 60x10 w/2s peaks


OH DB Extensions
35x8,6,6 alternating no rest
SS w/wide vbar pressdowns w/triple peaks 120x5 drop 100x45




Diverging Pulldowns Machine w/10s negative last rep
160x10 add 180x6 add 200x4 add 220x4
RP 245x straight reps

SS w/Neutral grip pullups 10s concentric/negative x3

RP machine high Rows 5s peaks
150x5




Outward DB Curls w/5s peaks 30x6-8?
SS w/Cable Curls w/5s peaks and negatives 100x6

[StinnerOzz]

UPPER DAY #1


Warmups
Machine Rows, one arm SS w/Gironda Dips
90x6 / 8 / repeat



Weighted Chins +70x8 RP neutral grip +70x4,3 RP
SS w/Meadows Rows 70x4/4/4 alternating no rest (dig these!)


Frog Crunch
5s peaks x8, x8
10s peaks x5


Flat DB Press 90x15,8,5 RP
(90x18,9,7 last time I did these… not TOO bad, I guess )
SS w/Cable crossovers w/2 lower half reps 50x4 drop 40x4
SS w/Parallel Dips +lower half reps x8


Cable Curls to ears
40x6 add 50x6 add 60x5 add 70x5+10s static last rep drop 50x9


Snatch Grip High Pulls
155x5, 165x4
Felt heavy today and I haven't done em in a while, so I RP'd some out for volume
175x2,2,2,2 RP


Rev Grip pressdown w/3s peaks
90x8 add 100x5 / straight reps cambered bar 130x15 +15s static last rep




Will do more ab work tomorrow w/legs

[StinnerOzz]

LOWER DAY #1


Standing Calf Raise, no step, alternating legs
10 / 8 / 6 / 6 / 5 / 5 each +15s peak on final rep
12 / 6 / 5 / 5 / 4 each +15s peak on final rep


Seated Calf Raise
100x12 SS w/2up/1 down x5
RP 2up/1 down x8 each / 100x6 both




Lying Leg Curls SS w/Sissy Squats
80x8 / 6 / repeat
2up/1down 80x12 each / +25x6,4,4 RP none to failure


Frog stance Leg Press
360x15,6 RP
SS w/High Hamstring Press 360x12,6 RP




All right, exactly like last week! I am hockey levels of superstitious, which means whenever I play well I like to do whatever I did leading up to that game. Even skipped abs despite saying I would do em yesterday. Silly me.

All leg work work just short of failure. Slight pause on last couple reps of each beginning set of leg press for a slight reprieve.

[StinnerOzz]

UPPER DAY #2



Warmups Diverging Pulldowns SS w/Gironda Dips
160x10 / 12
180x8 / 10


Horizontal Machine Press
150x8**

Wide Neutral Pulldowns
190x6-8**

** - pT-Nation’s “mTor” activation method:
(6-8 reps - flex against 5s negatives, 2s stretches, stretch on last rep to failure)


DB Side Laterals 35x7 drop 25x8 drop 20x10
SS w/Rev. Incline DB Rear Lateral 55x6 drop 40x8 drop 30x10


Wide V-bar Pressdowns w/triple peaks
140x8 drop 110x8+20s static hold


DB Hammer Curls 3s concentric/negative 25x10
SS w/Cable Curls to ears w/double peaks: 50x8


Crunch x15 / Oblique jackknife x10 each / Crunch x8 / Rev. crunch x10







Traps were still sore from Monday, so I skipped them today.

[StinnerOzz]

No lifting until Monday. Plans tonight and going out of town for the weekend.

Naturally we played stupid and blew our championship game, too. You hate to blame the goalie but I think there's a problem when you're late, don't warm up, let in the 1st shot (a recurring problem), and then let in 3 out of roughly 5 shots soon after. Without that it would have been a close game, but there is absolutely no closing that gap on a team like that. Another one lost to that...sigh.

[StinnerOzz]

Whew, crazy week. Spent the weekend walking around non-stop, skipped last night and probably can't lift tonight either (woops). No off-week for hockey as expected, so now I lose Thursday as a gym day on top of it. I will just do a traditional split this week: Wed/Fri/Sat and increase volume in each.

[StinnerOzz]

CHEST/BACK


Warmups
Machine Rows, one arm SS w/machine press
90x6 / 120x8 / repeat


Neutral grip pullups, cluster set (30-40s RP)
+90x3,3,3,2,2


DB Press cluster drops (40-60s RP)
Flat 105x5 / 95x6 / slight incline 85x8
3s peak/negative/stretch 75x5-6?


Meadows Rows
70x4/4/6 alternating no rest
60s RP 90x3/2/3 same scheme


Gironda Dips +2 lower half reps
x6, x5


Wide J Pulldowns
130x6 5s peak/neg / 10s peak/neg x3 (30s neg on last)

[StinnerOzz]

So I've realized that my DB presses have dropped off considerably the past couple months. Lately it's because I've had to change routines and had bad rest/nutrition/mentality, but it began when I stopped taking XTend. I wonder if that had much to do with it or if that's just happenstance. I guess there are two ways to find out:

1) get my **** together and push things properly to see if I can ramp my weights back up
2) get back on XTend and see how it goes

All my lifts besides that have been fine, so chances are it's "just the way it is". I have also been trying to slow down pec movements and really hammer them, so that likely lends to the issue. It's just a pain when I recall doing 115x8-10 on incline DB and could barely move the 105s for 8 last night.

[Cantplankwell]

LOWER DAY #1



All right, exactly like last week! I am hockey levels of superstitious, which means whenever I play well I like to do whatever I did leading up to that game. Even skipped abs despite saying I would do em yesterday. Silly me.

Hockey players have to be the most superstitious athletes out there....I laughed when I read that.

So I've realized that my DB presses have dropped off considerably the past couple months. Lately it's because I've had to change routines and had bad rest/nutrition/mentality, but it began when I stopped taking XTend. I wonder if that had much to do with it or if that's just happenstance. I guess there are two ways to find out:

1) get my **** together and push things properly to see if I can ramp my weights back up
2) get back on XTend and see how it goes

All my lifts besides that have been fine, so chances are it's "just the way it is". I have also been trying to slow down pec movements and really hammer them, so that likely lends to the issue. It's just a pain when I recall doing 115x8-10 on incline DB and could barely move the 105s for 8 last night.

I can see how dumbbell movements can be sensitive to small changes, due to the lack of stabilizing you get with two hands on a bar, or. I did some Arnold presses today and they were a bit wobbly, I was reasonably "on" today, any other day I probably would have got less reps on those. Hey I am incorporating some holds and peaks in my accessory movements, feeling the burn.

Anyway sorry about your championship game, at least your teamed seemed reasonable competitive this year...if we had playoffs I doubt we would have even made it.

[StinnerOzz]

Hockey players have to be the most superstitious athletes out there....I laughed when I read that.

Haha, I knew you could relate! I try not to be, but...I can't help it sometimes.

I can see how dumbbell movements can be sensitive to small changes, due to the lack of stabilizing you get with two hands on a bar, or. I did some Arnold presses today and they were a bit wobbly, I was reasonably "on" today, any other day I probably would have got less reps on those. Hey I am incorporating some holds and peaks in my accessory movements, feeling the burn.

Anyway sorry about your championship game, at least your teamed seemed reasonable competitive this year...if we had playoffs I doubt we would have even made it.

Cool, hopefully they work out well for you! You get stronger with them too, IMO, as you lengthen the TUT and truly CONTROL the weights.

Thanks. So this new season started already (no weeks off like usual) and we're already back to our old tricks. What a great game we started with. 0-0 through the first, I set up one our weakest players (with big heart, so no surprise he gets stuff done) for the go-ahead goal. Then I think we let in SIX within no more than 8 minutes. On maybe 9 shots? Absolutely ridiculous. Such a great game wasted in the end.

On a brighter note, I joined another team last-minute, and will play 2x on Thursdays now. I've played against them for years and always respected them. They've dropped a division lower (since our regular div got bumped up, they can't hang at all). Fewer players means more skating, and I'll get to play with a guy whose game I really like. Great playmaker and can score too. They have one other good goal scorer and the rest are all right/good at doing their role and holding things down as much as they can. No one gives up. I had 3 assists halfway through the 1st game and stopped trying. One guy on the other team definitely didn't like me and tried taking me out ALL NIGHT. I knew I had another game later so I didn't care, but damn. I actually dragged him AND another guy on me, hooking and holding, for about 3 feet before I finally lost the puck at one point. I was being nice by not helping w/the mercy rule (we were 2 goals away halfway through the game, c'mon), but next time he'll get my A-game!

[StinnerOzz]

ARMS / DELTS




Warmup / Supersets
1) OH DB Extensions 20x20, 25x15, 35x12
2) DB Hammer Curls 20x20, 25x15, 30x12
3) Snatch High Grip Pulls 155x5, 165x4, 165x4




Work sets:

Incline Skullcrushers 110x8 drop 100x8 drop 80x15


Snatch Grip High Pulls
185x2,2,2 RP


Wide V-bar Pressdowns 140x15 +10s peak last rep
SS w/Tail Ends 90x15
SS w/Drag Curls, cluster set (30-40s RP) 115x3,3,2,5,5


DB Side Laterals
30x12
30x8 drop 30x5 drop 25x6




Was going to do 1 more set of high pulls, but they bothered my wrist. So, good enough! We'll see about next week. Also planned to do some rear laterals, but got talking and wasted time. Ah well. Didn't feel like coming in so it was success anyway.

[StinnerOzz]

LEGS / ABS


Knee was bothering me a bit so I cut back on some volume and isolation work. Great workout anyway!



Seated Calf Raise SS w/Donkey machine raise
50x30 / 90x10
70x20 / 90x12 +stretching after each
100x15,10,10,10,12 RP / (skip)

Standing Calf Raise, no step, alternating legs, 10s rest between each set
5 / 5 / 5 / 5 each +10s peak on last rep each

Tibialis DB Raises 3s peaks/negatives
50x15,10,10,8 RP




Seated Leg Curls
100x15, 120x10, got up for 5 seconds and lost my machine because of course I did…

Horizontal Machine leg press, pin 0
200x20, 240x15, 260x20

Leg Press
90x10 add 180x10 add 230x10 add 270x10 add 320x10
RP add 360x10 add 410x10
RP 450x10

[StinnerOzz]

UPPER DAY #1

Warmups
Machine Rows, one arm SS w/Gironda Dips
80x6 / 8 / repeat




Weighted Chins +70x8 RP neutral grip +70x4
RP Meadows Rows compounding set
45x6 add 70x6 add 90x4 each arm, no rest


Slight Incline DB Press 95x11,6*,4* RP
*20s static peak on last rep
SS w/Parallel Dips +lower half reps x9


EZ drag Curls w/3s peaks
95x8, 95x6


Machine L-Laterals Laterals
50x8 add 60x8 add 70x6 add 80x5 add 90x4
add 100x4,3 RP


Wide V-bar Pressdowns
160x10,6,6 RP




Damn, I never save time to do abs lately.

[StinnerOzz]

LOWER DAY #1


Standing squat machine Calf Raise, no step, toes in
70x15
90x12 SS w/BW toes out x15 off a step
120x10 SS w/BW toes out x15 off a step

Unilateral Seated Calf Raise
70x5 drop 60x6 drop 50x8,6,6 alternating, no rest

SS w/Donkey machine w/5s peaks/stretch
90x12-13?




Lying Leg Curls SS w/Sissy Squats
80x8 / 6 / repeat
2up/1down 80x12 each / +25x6,5,4 RP none to failure

Front Squats, parallel box, not quite to failure
135x10,8 RP

Squats, parallel box
225x6




Frog Crunch
5s peaks x10, x10
10s peaks x3,3,3 RP



Got back to back games on Thursday, so this had to be enough!