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  1. #631
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1



    My ankle is messed up. Hockey tomorrow will be interesting, let alone calf or possibly leg work this week. Yuck.


    Warmups - Parallel dips 8 / pullups 8 - x2 sets

    Abbench Knee Raise SS w/Frog Crunch w/5s peaks
    x12 / x8 - 2 sets



    Flat DB Press: 100x12
    RP Incline DB press 80x5 w/extra half rep @bottom
    RP Guillotine press w/5s negatives 135x12
    RP Gironda Dips reps/peaks: 5/5, 3/3, 2/2



    BB Rows: 225x8,5,4,4 RP
    RP Diverging Pulldown machine reps/peaks: 230x 5/5, 4/4, 3/3, 2/2, 2/2, 2/2
    RP DB Pullovers: 80x
    SS w/Rope J Pulldowns light stack 150x12




    Snatch Grip High Pulls, 30-45s between sets
    165x5, 175x5, 175x3, 175x3, 175x6
    (Skipped 190x3-5 to ease back)



    DB Hammer curls w/2 peaks 35x6 add 40x6 add 45x6
    SS w/OH DB extension 40x8,6,6 each, alternating no rest
    SS DB Curls w/2s peaks: 35x8 drop 30x6 drop 25x6
    RP Rope press downs w/triple peaks heavy stack 50x10
    SS w/machine dips w/5s peaks & negatives 150x5



    Decline Crunch w/3 peaks
    8, 8, 8
    Lifting. Hockey. Headbanging.

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  2. #632
    Death Metal Madman StinnerOzz's Avatar
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    0g3a last night. I figured into or was right in the mix on all 4 of our goals. We got blasted though. Another rough game for D and goalie, anytime we were on the bench it was just a disaster.




    UPPER #2

    Parallel Dips/Cable Rows/rope face pulls
    8 / 120x8 / 120x4 drop 110x4 - 2 sets



    Flat BB Bench: 215x8,4 RP - wowwww wtf
    RP Incline Neutral Grip DB Press w/3s concentric/eccentric: 80x6,4 RP
    RP Gironda Dips w/3s negatives x7
    SS w/high pulley cable fly 100x10



    Gironda Chins: x8,6,5 RP
    SS w/Rope Face pulls w/5s peaks: 90x5
    SS w/Neutral Grip Pulldowns 140x4 add 150x4 add 170x4 add 190x3 RP 190x6
    SS w/High Grip Machine Rows w/3s peaks 150x



    Scott Press, 30s rest
    50x15, 50x10



    Drag Curls 110x12,6 RP
    SS w/French Press 90x20
    SS w/CA Press 95x6
    SS w/Zottman Curls: 35x12
    SS w/Elbows Out Extensions: 40x12,6 RP
    SS w/BB Curls x30
    Lifting. Hockey. Headbanging.

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  3. #633
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #1


    Took it easy today for my ankle. It still bothered me, but I was able to get a good pump! I was originally planning on doing 2 leg days this week, but I probably won't lift tomorrow and I have to be fresh for hockey Monday. Sooo while I most likely won't do that, I'll at least skate Monday, Tuesday, Thursday, and the following Monday & Tuesday! I will do legs most likely once on the Friday in between.



    Single leg horizontal leg press
    100x12, 120x10, 140x8,6,6 alternating
    140x15
    180x8 add 190x4 add 200x5 add 220x4 / both 220x20 frog stance


    Horizontal leg press calf raise / slow
    120x30, 25
    180x15 drop 160x10 drop 140x8 drop 120x10 drop BW x10 w/5s peaks


    AbWheel F/L/R x5 each
    SS w/Ab bench knee raise x10 w/3s peaks
    SS w/cable crunch w/3s peaks 110x10 drop 100x10


    RDL
    205x10,6,5 RP


    Lying Leg Curls
    2up/1down: 100x6 drop 80x4 each
    80x20


    Leg Extensions
    220x15 drop 200x8* drop 180x8*
    *w/3s peaks and negatives
    Last edited by StinnerOzz; 02-13-2020 at 08:05 PM.
    Lifting. Hockey. Headbanging.

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  4. #634
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #3

    Valentine's Day yesterday = tired as hell this morning! Great workout though, especially my pecs. Was nervous my iffy pressing numbers as of late would compound matters, but the 85s felt light even with a total focus on pecs vs overpowering with my delts. I should be using the 95s, but still. The slow negative drop set really felt good!


    Warmups
    Parallel dips / neutral pullups 8/8 - 2 sets



    Row Handle J-Pulldowns w/stretch
    120x6 add 130x6 add 140x5 add 150x5 add 170x4*
    RP 170x5*
    *5s peak and negative on last 2 reps

    RP Venom rows 120x12
    SS w/diverging pulldowns
    5s negatives 120x1 add 130x1 add 150x1
    10s negatives 170x3 add 190x3 add 220x3



    Slight Incline DB press: 85x15, RP x6-8 w/5s negatives
    SS w/Gironda Dips reps/peaks: 5/5, 4/4, 3/3, 2/2



    Ab bench knee raise x10 w/3s peaks
    SS w/frog crunch +25x8

    Ab bench knee raise x12 w/3s peaks
    SS w/frog crunch +25x10



    Snatch Grip High Pulls, 30-45s between sets
    165x5, 175x5, 185x3, 185x3, 185x6



    Going to do arms tomorrow since I have hockey instead of lifting on Monday, and had to rush today. I'll add in some light calf and Ab work too.
    Last edited by StinnerOzz; 02-24-2020 at 06:43 PM.
    Lifting. Hockey. Headbanging.

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  5. #635
    Death Metal Madman StinnerOzz's Avatar
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    Arms / calves

    Make up for yesterday. A little bit of fun, but not too much. Kept calf work short because of my ankle. Fun note, 3 workouts in the last 3 days, and I got 3 separate compliments and such on my improvement as of late. It's always great to hear that because you fear your mind is playing tricks when you believe there's been more and more progress.



    Incline CG Bench SS w/drag curls
    95x15 / 95x8
    135x10 / 105x10-12?
    165x6 / 105x10


    Single leg calf raise w/3s peak and negative
    12, 12, 12


    Flat CG Bench 185x10
    SS w/rope pressdowns light stack / triple peaks 90x4 add 100x4 add 120x3


    DB Hammers w/3s peaks
    30x6 add 35x6 add 40x6


    Donkey machine calf raise
    270x20,10 RP
    Last edited by StinnerOzz; 02-17-2020 at 09:16 AM.
    Lifting. Hockey. Headbanging.

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  6. #636
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1



    Gironda Dips x8, x8
    Cable rows 130x12
    Rope face pulls 100x12



    Flat BB Bench: 215x8,6,8 RP
    Slight Incline DB press 90x8 w/3s peaks and negatives


    Pulldown 120x6 add 140x6 add 170x5 add 190x8,4 RP
    SS w/high grip machine rows w/5s peaks 150x6


    DB side laterals reps/holds
    25x 5/5, 4/4, 3/3, 2/2


    French Press 90x20
    SS w/Elbows Out Extensions: 40x12,6 RP
    SS w/Drag Curls 105x12,6,6 RP
    Lifting. Hockey. Headbanging.

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  7. #637
    Death Metal Madman StinnerOzz's Avatar
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    This/next week are thrown off because of extra hockey. Not sure of next Thursday schedule and have to wing it. Will cram whatever I can into my open days, even if I have minimal time between sessions. Beats having half a week off, or worse, twice in a row.

    Hockey this week sucked: 2 losses because we just couldn’t string together enough solid playing, and a blowout where half my team was adament about padding stats and mercying the team in record time. If you want to go home that badly, just go. The rest of us will stay, play more, get more tired, and probably make a better game out of it. A win was 100% guaranteed against those poor guys, we didn’t need to try. I stopped trying to score after we were up by 4 quick, and then pretty much refused to score. Ended with 0g4a though, oddly enough 4pts were the most by anyone on our team except my linemate who had 5. I probably had an assist on that one too but wasn’t credited =P I wouldn’t have minded ONE goal though, sheesh. But I know I could have done so almost at-will, so where’s the fun. I like making the plays for once since the others are finally scoring on them. My goals this season for this team are probably going to be a record LOW now that I look at the stats. That’s crazy. I’m usually 1st or 2nd, but I am leading in assists. Not surprisingly, we’re 2nd to worst in the league only on top of the team that can barely skate. That’s flat out embarrassing. I don’t score, we don’t have a good season at all. That’s a common factor I always see no matter what else is going on. I credit that to bad passing/possession overall, which I always cash in on! Without that, it’s too much chasing & worry. Talk about beating yourself...

    Anyway, rant over. The gym & hockey have swapped zen moments for me since the holidays. That break killed everything! Then my vacation added more downtime. Onto killing the iron:





    LOWER / ABS



    Single leg horizontal leg press
    100x12, 120x10, 140x8,6,6 alternating
    140x15
    180x8 add 190x4 add 200x5 add 220x4 / both 240x25 frog stance (+20lbs/5reps)



    Horizontal leg press calf raise
    slow 120x30, 140x20
    180x20 drop 160x10 drop 150x10 drop 140x10 drop BW x10? w/5s peaks



    Abbench knee raise w/3s peak x10
    SS w/frog crunch w/3s peaks x8
    SS w/oblique jackknife x10 each
    SS w/Decline Bench rev crunch x6

    Abbench knee raise w/3s peak x10
    SS w/frog crunch w/3s peaks x8
    SS w/oblique jackknife x10 each



    RDL SS w/sissy squats
    225x8 / 6
    245x8 / 6
    265x6 / 6
    Last edited by StinnerOzz; 02-22-2020 at 10:52 AM.
    Lifting. Hockey. Headbanging.

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  8. #638
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    UPPER #2


    Warmups
    Gironds dips SS w/Gironda Chins x8/6
    2 sets

    AbWheel F/L/R x5 each
    SS w/Ab bench knee raise x8 w/3s peaks

    AbWheel F/L/R x5 each



    Flat DB Press: 105x10 (+5lbs., -2 reps)
    RP Incline DB press 80x6 w/extra half rep @bottom (+2 reps)
    RP Parallel Dips reps/peaks: 5/5, 4/4, 3/3, 2/2
    SS w/high pulley flies w/3s peaks and negatives 80x8

    Mad about DB press, but it was an early morning workout and I improved on Inclines so I guess it's all right. Pecs feel good.



    BB Rows: 225x10,8,6 RP
    Pin 5 from top instead of from bottom, because I forgot to reset it. Extra reps.
    SS w/Venom Rows w/3s peaks 120x12
    RP Neutral Grip Pulldowns 140x4* add 150x4* add 170x3* RP 210x6
    *=5s peak on last rep
    RP DB Pullovers 80x12



    Machine L-Laterals
    70x6 add 80x5 add 90x4 add 100x4+5s peak last rep
    Drop peak holds 80@30s drop 60@30s


    Rev Machine Flies w/5s peaks on last rep of each
    110x8 add 130x5 add 150x4 add 170x10



    DB Hammer curls w/3s peaks 35x6 add 40x6 add 45x6
    SS w/OH DB extension 40x8,6,6 each, alternating no rest
    SS Outward DB Curls w/2s peaks: 35x8 drop 30x5 drop 25x6
    RP Rope press downs w/triple peaks heavy stack 60x8
    SS w/CG Bench w/3s peaks 135x10
    Lifting. Hockey. Headbanging.

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  9. #639
    Death Metal Madman StinnerOzz's Avatar
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    2a in a loss last night. We only scored 3.

    Busy day, no pre-lift nap, eating was light, and this workout was brutal.




    UPPER #1


    Warmups

    Gironda Dips x8, x8
    SS w/Cable rows 130x8, 150x8
    SS w/Rope face pulls 100x8, 110x8

    Ab bench knee raise x8 w/3s peaks
    SS w/frog crunch +25x8

    Ab bench knee raise x8 w/3s peaks
    SS w/frog crunch +25x10




    Flat BB Bench: 215x8,6,8 RP
    RP Slight Incline DB press 90x6 w/3s non-peak squeeze & negatives
    SS w/Parallel Dips w/3s negatives x6



    Row Handle J-Pulldowns w/stretch
    *5s peak and negative on last rep
    120x6 add 130x5* add 140x5* add 150x4* add 170x3*
    RP 190x4*
    RP Neutral Grip Pulldown +half reps @stretch 190x6,4 RP
    RP High Grip machine rows w/3s negatives 150x6,4 RP



    Dual Rack Incline skullcrusher 100x12,8,6 RP
    SS w/Wide Dual Rack Drag Curls 100x8,4,4 RP
    SS w/Tate Press 40x12,8 RP
    SS w/Zottman curls 35x8
    SS w/Rope French Press w/3s peaks 100x9-10?
    SS w/kneeling guillotine cable curls w/5s peaks 120x8


    Machine L-laterals reps/peaks
    80x 5/5, 5/5, 4/4, 3/3, 2/2
    80x 5/5, 5/5, 4/4, 3/3, 2/2

    Machine L-laterals 3s concentric/eccentric
    60x6 drop 50x6
    Lifting. Hockey. Headbanging.

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  10. #640
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #1 (only one this week)



    Warmup circuit
    #1 Skater Squats x8 each leg / lying leg curls 80x12 / sissy squats x6
    #2 Skater Squats x8 each leg / lying leg curls 80x12 / sissy squats x8

    Abwheel FLR x5 each
    SS w/decline crunch w5/w peaks x8

    Abwheel FLR x5 each
    SS w/Twist Crunch x10 each
    SS w/Oblique Jackknife x10 each


    -----


    Single leg horizontal leg press
    140x10,10,8 alternating no rest
    160x10,10,8 alternating no rest
    180x8 add 190x4 add 200x5 add 220x4 / both 240x25 frog stance



    Horizontal leg press calf raise, slow
    120x30
    140x20 add 160x12
    200x20 drop 180x15 drop 160x12
    drop 5s peaks/negatives 150x8
    drop 3s peaks/negatives BW x10



    Abbench knee raise w/2s peak x15
    SS w/Decline Bench rev crunch x8
    SS w/Decline Bench crunch x12
    SS w/cable crunch w/5s peaks/negatives 100x6



    Lying Leg Curls
    w/3s peaks 100x15
    2up/1down 80x10 each



    Leg Extensions w/3s peaks & negatives
    160x10 / straight reps toes in x15
    Lifting. Hockey. Headbanging.

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  11. #641
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    UPPER #2


    Warmups
    Gironda Dips / Pullups - 6/6 each, 2 sets
    Rope face pulls 100x8




    DB Rows / each alternating no rest between: 60x6 add 70x5 add 80x5 RP 90x10,4 RP
    RP Half-rep Neutral Grip Pulldowns: 210x10
    SS w/Seated Rope Face Pulls w/2s peaks: 80x8 drop 70x5
    SS w/DB Pullovers 80x12


    Flat DB Press: 105x9 (+1)
    RP Incline DB press 80x6 w/extra half rep @bottom
    RP Parallel Dips reps/peaks: 5/5, 4/4, 3/3, 2/2


    Cable side laterals, 3s peaks and negatives 20x6-8
    SS w/bent rear laterals 3s peaks and negs 30x8
    RP repeat: 20x5 / 30x6
    RP w/2s peaks 20x6 / 30x6



    Machine dips w/5s peaks 160x8
    SS w/DB hammer curls 2s peaks 30x6 add 35x6 add 40x6
    SS w/Flat CG Bench 135x15,8 RP
    RP Incline Outward DB Curls w/2s peaks: 30x10


    Another workout, another bunch of skipped high pulls. I'm just so worn down lately by the time I get to delts…

    I think doing 2 moderate volume upper body workouts, as opposed to 3 lower volume at the same intensity, makes a huge difference in what I can get done. The big difference is only a couple sets for chest/back, too.

    I may toy with cutting volume a little AND making my 2nd upper workout only chest/back/delts. This way maybe I can focus more on delts and the lower volume throughout the week will help.
    Lifting. Hockey. Headbanging.

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  12. #642
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    UPPER #1


    A little less volume for the big stuff to afford me more delt attention + a 3rd low-vol upper day (focus will be on chest/back/delts only, plus probably abs and/or calves in between)


    Warmups
    Parallel dips 8 / pullups 8 - x2 sets




    Slight Incline DB Press
    100x10,5 RP +10s peak, negative, stretch past rep
    SS w/High Pulley Flies: 80x10 w/3s peaks and negatives



    DB Rows / each alternating no rest between: 60x6 add 70x6 add 80x5 RP 95x8,4 RP
    RP Seated Rope Face Pulls w/2s peaks: 80x8 drop 70x5
    SS w/Neutral Grip Pullups 3s concentric/eccentric x6
    SS w/DB Pullovers 80x12



    Seated Calf Raise
    2s peaks 90x12?, straight reps 90x20, 110x20
    130x15,8,10 RP



    Scott Press, 20s rest between
    50x12, 50x10, 50x8

    DB Side Laterals reps/peaks
    20x 6/6, 5/5, 4/4, 3/3, 2/2, 2/2



    Machine dips 140x4 add 150x3 add 5s peaks 160x6
    SS w/DB hammer curls 2s peaks 45x8,4 RP
    SS w/BB Curls 45x30
    SS w/Flat CG Bench 135x20
    SS w/v-bar pressdowns triple peaks, heavy stack 70x6


    Skipped this because the FOUR ****ING TIMES I was going to go on it, someone just beat me to it. Didn't have enough time to waste waiting around. Will do it next time.


    Rev. Machine Flies w/3s peaks & negatives: 110x5 add 120x5 add 130x5 add 150x
    Last edited by StinnerOzz; 03-02-2020 at 05:05 PM.
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    My calves are still sore from Saturday! Jeez.

    Hockey last night, playoffs in higher division. Won an easy game. Funny thing is I tried NOT scoring so we wouldn't blow them out badly, and they ended up nearly tying us for a bit. Every goal was after I got off, so none were my fault - LOL. I did get 3-4 assists and, funny enough, when opportunity did present itself to try to score...I got stoned bad! Ah well, I like the assists to prove to naysayers who like to gripe who try to claim that I'm shoot-only. I finally have someone with me who can score, so I don't have to! I can just set 'em up! One opponent mentioned to me how stupid I kept making him feel because my passes were just going right through him no matter what he did. Compliments on your playmaking...hell yeah.

    Tomorrow my lower division team plays a tough opponent; one that beat us during the season. I am ready to bring it.



    Tonight:


    UPPER #2
    +Shoulder priority




    Gironda Dips SS w/Neutral Grip Pullups
    w/3s concentric & eccentric x5 / x5 - 2 sets

    Abbench knee raise SS w/Frog Crunch
    12 / 12 w/3s peaks
    10,5 RP / +25x8,4 RP



    Flat BB Bench: 215x8,6 RP / drop 195x8
    RP Slight Incline DB press 90x4,2 RP
    w/3s non-peak squeeze & negatives
    Heavy all around today, wtf…



    Pulldowns 120x6 add 140x6 add 170x5 RP 190x8
    RP Row Handle J-Pulldowns w/3s concentric/peaks/negatives 150x6
    RP DB Rows cluster set, alternating each/no rest: 90x4,4


    Decline Bench Crunch x30



    Hang Snatch Grip High Pulls, 30-45s between sets
    165x5, 175x5, 175x3, 175x3, 195x3, 195x3

    Standing BB overhead Press
    95x4 add 105x4 add 115x4
    RP PUSH PRESS 135x8
    SS w/Machine L-laterals 3s concentric/eccentric
    60x10 + static hold @20s

    Incline Rev delt raise/fly
    50x12,8,8 RP
    Drop 40x5 w/2s peaks
    Last edited by StinnerOzz; 03-06-2020 at 04:54 PM.
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    Playoffs last night, lower division team beat a really tough team that we've had trouble with the past couple times we've played. Had 1g3a and I think we won by 1. It was wild. Higher division semifinals on Tuesday though I can't picture us winning unless we magically gel properly and do everything right unlike the entire past 2 seasons. Not really worried since I think it's out of the question to win even though we used to make habit of beating much better teams in the playoffs. My main focus is the lower team winning their semi game and defending their championship (likely against the same team we beat, who was so upset they had to talk **** ever since).

    Tonight I beat my legs up in preparation for some angry skating next week!!! Haven't done this extended/RP squat routine in a while but I nailed it +1 rep since my last time. AND that last time was an improvement over prior weeks. Killer workout despite the crowd (on a Friday night!?) and some waiting in between exercises. Just had to flip a few things and jump from one thing to the next, like an unrelated superset.



    LOWER



    Warmup circuit
    #1 Skater Squats x8 each leg / Swissball Ham Bridge x10 / sissy squats x8
    #2 Swissball Ham Bridge x10 / Skater Squats x8 each leg / lying leg curls 70x12

    Abbench knee raise SS w/Frog Crunch
    12 / 12 w/3s peaks
    10,5 RP / +25x10,4 RP

    Decline Bench Crunch x30, x20



    A2G BB Squat cluster/RP set
    135x4 add 155x4 add 175x4
    RP 195x6,4,4 RP

    Lying Leg Curls
    3s peaks: 100x15
    2up/1down: 110x6 each / both x6
    2 fewer reps, but I was dead

    Leg Extensions w/3s peaks & negatives
    160x10 / straight reps toes in x15



    Horizontal leg press calf raise, slow
    120x30
    140x20 add 170x12

    Leg press calf raise, slow
    360x15 drop 320x10 drop 270x12
    drop 5s peaks/negatives 180x8
    SS w/BW x12 w/3s peaks


    Depending how my calves feel, I might do seated calf raise tomorrow w/upper day #3. That's probably going to suck either way as my delts are still beaten from Wednesday. Traps too, but that's easy to ignore.
    Lifting. Hockey. Headbanging.

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    UPPER #3

    Gironda Dips / Pullups - 6/6 each, 2 sets

    Single Leg Seated calf raise
    50x12, 50x12, 60x8
    Alternating, no rest: 70x8,6,4,4,4 / both x8




    DB Rows / each alternating no rest between: 60x6 add 75x5* add 85x5* RP 95*x9,4 RP
    (*+5lbs, **-1 rep)
    RP Half-rep Diverging Pulldown w/2s concentric/eccentric/peak 245x8
    SS w/Seated Rope Face Pulls w/2s peaks: 80x8
    SS w/DB Pullovers 80x14


    Flat DB Press: 105x10 (+1)
    RP Incline DB press: 90x6 w/extra half rep at bottom +10s peak/negative last rep
    RP Parallel Dips reps/peaks: 5/5, 4/4, 3/3, 2/2


    Rev. Machine Flies w/3s peaks & negatives
    110x6 add 120x5 add 130x5 RP 150x6


    Machine Dips w/5s peaks 160x6 / straight reps x10
    SS w/Smith Drag Curls w/3s peaks 90x6 drop 70x4 (plate weight)
    SS w/Rope French Press w/3s peaks & negatives: 100x9
    SS SS w/DB hammer curls 2s peaks 40x12
    SS w/straight pressdowns triple peaks 80x6


    DB side laterals, reps/peaks
    25x 5/5, 4/4, 3/3, 2/2, 2/2, 2/2
    Lifting. Hockey. Headbanging.

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    UPPER #1


    Warmups
    Gironda Dips 8 / straight arm pressdowns 60x8 - x2 sets

    Decline Bench Crunch x20-25
    SS w/Abbench knee raise x15

    Decline Bench Crunch x20
    SS w/Abbench knee raise x15




    Slight Incline DB Press
    100x12(+2),5 RP +10s peak, negative, stretch past rep

    RP High Pulley Flies: 80x10 w/3s peaks and ndips ives
    SS w/Parallel dipsw/extra half rep @bottom x6



    Gironda Chins: x8,6 RP
    SS w/Rope Face pulls w/5s peaks: 80x6
    RP T-Bar Rows w/3s concentric/peak: 115x5,3 RP
    RP Half-rep Neutral Grip Pulldowns: 210x10



    Scott Press, 20s rest between
    50x12, 50x12, 50x10

    DB Side Laterals reps/peaks
    20x 6/6, 4/4, 3/3, 2/2



    Flat CG Bench: 165x15,6 RP
    SS w/DB hammer curls 2s peaks 45x8,5-6? RP
    SS w/Incline DB Curls w/3s concentric 30x5,3 RP
    SS w/machine dips 130x6 add 150x5 add 170x8
    Lifting. Hockey. Headbanging.

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    Higher division team lost our playoffs last night. I knew we would, but we played the best we had all season and ALMOST had it...maybe. We played great until the inevitable implosion came and that was that. Lost by 3 after being up 1 and holding a tie until the 3rd. It's like magic, as soon as I try to keep calm heads and remind us as a whole to hold the lead/tie rather than try to score more, oof: someone messed up badly and we give up a goal. It's FAR tougher for us in this league to score than it is to just play hard defense and keep pucks out, but we ALL have to buy into that idea and not half of us. We lost by 3, 3 of which were all due to the above mental gaps. You can see it coming a mile away, but I'm glad we gave it a great effort and had them reeling for most the game. As the barely-defeated 1-seed, they expected to kill us as the bottom-seed.


    Tomorrow is my lower-div team vs. the 1-seed in their division.



    UPPER #2
    +Shoulder priority



    Parallel Dips SS w/Neutral Grip Pullups
    x8 / 3s concentric & peaks x5 - 2 sets


    Kneeling Cable Crunch: warmup, 100x15, 120x10, 140x10



    Pulldowns 120x6 add 140x6 add 170x5 RP 190x8
    RP Row Handle J-Pulldowns w/2s con/ecc/peaks 150x5
    RP DB Rows cluster set, alternating each/no rest: 90x6,4


    Flat BB Bench cluster set: 215x6,6,6 RP
    RP Slight Incline DB press 85x6,2 RP (-5lbs, +2 reps)
    w/3s non-peak squeeze & negatives


    Hang Snatch Grip High Pulls, 30-45s between sets
    165x5, 175x3, 175x3, 175x5, 195x3, 195x3


    Standing BB overhead Press: 95x5 add 105x5 add 115x5 (+1 rep each)
    RP PUSH PRESS 135x8
    SS w/Machine L-laterals 3s concentric/eccentric: 70x12
    SS w/Rev. Machine Flies w/3s concentric/eccentric: 130x10
    Last edited by StinnerOzz; 03-12-2020 at 07:44 AM.
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    Well I'm going to be relegated to home workouts for a bit. Gym closed down for a few weeks. I'll have to bare-bones it, but at least I'm covered! And good thing I have the linebacker attachment for my landmine which can add some interesting things to my routine. Not going to bother logging anything so when I come back and pull from my journal here, I can pick up where I left off. I'll do a couple lighter leg days this weekend/early next week, upper on Mon & Wed, hockey Thursday, and repeat into the following week.


    Last night my we advanced to the finals by beating the #1 team. Probably our best game all season. I got shut down but almost had a bunch. Did assist at least half our goals and stopped a lot of possible goals against us by focusing mostly on defense. One of which led to a breakaway for our best player, which I think was the tying goal...right after which we also connected for the game-winner. The team we beat in the finals last season lost their semifinals game, so we won't get their "comeback rematch" they were talking big about - lol. Even if we lose, we didn't say we'd win in the first place =P But that is definitely my plan or bust!!!
    Last edited by StinnerOzz; 03-15-2020 at 09:26 AM.
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    If anyone is out there, I hope you're doing well and safe! And hope you have some weights or bodyweight plan to keep up on being active.




    Quarantine lift

    Thought I'd throw something up for reference. All week so far I've done a few days of compound exercises in supersets, cluster style and spread throughout roughly 90 minutes. Did chest/back, and hams/quads, plus some shoulder work. No arm work until today. Tried doing calves but **** I am not into it at home. Abs either. Surprised I haven't used my linebacker landmine thing yet, but it's a pain to spend 30 seconds setting it up... Lol.


    A couple more key pieces or equipment and I'll be entirely set here. A hack/leg press combo machine is #1 but I'm too cheap, maybe I'll find a used one and just do it. I just hate to see it sit here most the time when the world gets back to normal, since I prefer getting out to the gym. I work at home all the time anyway, so I need my escape.

    Anyway! Killer pump and nice #s today!



    Gironda chins x8,6 RP
    SS w/pullups w/extra half rep at top x4,3
    RP DB Rows cluster set, alternating each/no rest: 90x4,4,4
    RP pullovers 75x12


    Flat BB Bench cluster set: 215x12,8,4 RP
    RP Slight Incline DB press 85x5
    w/3s non-peak squeeze & negatives
    SS w/Incline pushups w/3s con/ecc/peak x6


    Hang Snatch Grip High Pulls, 30-45s between sets
    165x5, 175x5, 175x5, 175x5, 175x5
    Skipped 195s so I could do these again tomorrow with my intended "cardio complex" work. I think these feel easier lately too, which is awesome. Should push hard into the 200s once I decide to go for it. I'm 5lbs away with 3-5 reps after some pyramid cluster sets, so that should be a snap.



    DB Hammers w/s peaks 35x6 add 40x5 RP add 45x8
    SS w/Incline outward DB curls w/3s con/peaks 30x
    SS w/drag/BB curls mix 45x40



    OH BB extensions 95x15,8,10
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    Tough to get into a leg day at home.

    Did some bb complexes including full clean and press, squats, front squats, and so on. Worked up to 95lbs for like 6-8 reps each.

    Then some cluster/pyramid sets for RDL and hack squats, working up to 205 and 255 respectively. I finished off with some supersets of sissy squats and lying single leg hamstring bridges, and tried out some floor leg extension kinda thing. Sit in a stretched-quad position, use your quads to power up while keeping your torso straight, then descend the same way. The descent is hard as hell, I only got about 4 before I had to support myself on the way down. I could definitely feel it on the concentric portion though, it's like a sissy squat but on the floor. Tougher by far, I think, but it's also new to me. Threw abs into the mix as well.


    I bought a dip station and seated calf machine, and am considering a sissy squat apparatus to allow me to do what appears to be a modern/common sissy squat. Lock your lower legs into it, "fall back" to put all the stress into your quads, and rise. Looks tough but also looks like you can punk out and do it like a regular squat. Bah. I hate fake sissy squats like "that" or when people bend at the knee and barely move. I like the old school sissy and everyone thinks I'm going to blow my knees out. Such people also can't do pistols, don't squat to the floor, etc. so I think there's a lot of related things happening there =P
    Last edited by StinnerOzz; 03-27-2020 at 08:32 PM.
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  21. #651
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    Hey Stinner!

    Glad to see you well and getting some work done, I am sure your hockey season came to an end early as did mine. Everthing is fine here, I still have to work though, as we are considered essential services.

    So you are under a quarantine? were you exposed somehow? If I remember correctly do you work in a medical related field.

    FYI I hope to revive my journal soon but it is going to look more like a cardio/crossfit/fitness regime than heavier weightlifting training....my interests are changing.

    Anyway stay safe.
    Strength + Cardio + Proprioception = dominance
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    Originally Posted by Cantplankwell View Post
    Hey Stinner!

    Glad to see you well and getting some work done, I am sure your hockey season came to an end early as did mine. Everthing is fine here, I still have to work though, as we are considered essential services.

    So you are under a quarantine? were you exposed somehow? If I remember correctly do you work in a medical related field.

    FYI I hope to revive my journal soon but it is going to look more like a cardio/crossfit/fitness regime than heavier weightlifting training....my interests are changing.

    Anyway stay safe.
    Ah who cares, any health-minded endeavor is worth chatting up about sometimes. Weight lifting, running, strongman, crossfit, whatever! It's nice to check in and be in touch sometimes, or even just to put pen to paper so to speak. Hell, you're the only one who comes in here so all my notes are basically for myself. It's funny, on other forums I'd have dozens of comments per week and here I get zip :lol:

    Yeah our hockey season came to an end after we advanced to the finals. Championship put on hold (hopefully we'll get to it, even if during the next season whenever it starts). It sucks too because we played 1.5 weeks ago and I had a feeling things were going to get shut down soon after, and I was tempted to try to talk the rink & other team (they played right after us, to advance as well) into having our finals that night but didn't bother. Would have been a genius move in retrospect.

    I do work in the medical field but I do IT programming at a level where I can be home all the time. So I'm essential and entirely unaffected! Lucky me! Wife is able to work from home and is considered essential as well, so it's all aces here. Kid is home running around all day and that's fun except the brief periods where I'm busy. They're downstairs lifting/playing w/weights right now and I'm getting ready to go blast some chest & back myself.

    Stay clean and safe! Nice to see ya.
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    Flat DB Press 60x10
    SS w/pullups x5
    SS w/inverted rows x6
    2 sets


    Landmine linebacker Rows w/3s peaks (+30lb apparatus)
    70x5 add 95x5 add 125x5 / add straight reps 150x10
    RP pullups w/extra half rep at top x4,3 RP
    RP DB Rows cluster set, alternating each/no rest: 90x4,4 RP
    RP pullovers 80x10


    Slight Incline BB Bench
    135x5 add 155x4 add 175x8 +10s peak hold
    RP Flat DB press w/stretch each rep 80x12,6 RP
    SS w/Incline pushups 2up/1down: almost impossible but I did 5 each w/the other arm balancing somewhat.



    Had a last minute work call to get into so I had to cut this short. I'll do arms and delts tomorrow.
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    Standing military press
    95x6 add 105x6 add 115x6
    95x6 add 105x6 add 115x6
    RP push press 135x10


    OH DB extensions, each arm alternating
    35x8 add 40x6 / French Press 80x15
    SS w/DB Hammers and curl combo 40x8 or so


    BB OH extensions SS w/Tate Press SS w/Incline diamond push-ups
    95x10 / 35x12 / 15


    BB curls SS w/Drag curls: 95x6 / x10


    Flat CG Bench cluster set SS w/band pressdowns
    165x12,10,8,6,10 / 5s peaks


    DB Hammers w/3s peaks
    35x6 add 40x5 RP add 45x6

    Incline outward DB curls w/3s con/peaks
    30x10
    SS w/Scott Curls 35x12 each



    Hang Snatch Grip High Pulls, 30-45s between sets
    165x5, 175x5, 175x5, 185x4, 195x4

    Normal rest period, trying 200+ for the first time:

    205x4
    Last edited by StinnerOzz; 03-25-2020 at 03:02 PM.
    Lifting. Hockey. Headbanging.

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  25. #655
    Death Metal Madman StinnerOzz's Avatar
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    LOWER, CALVES, ABS

    finally did some calf work after 2 weeks of letting my ankle have some rest. And did more Ab work. Leg lifts were pretty good, stayed strict and tried to really hammer them. Hope it works well, I'll keep them in rotation.



    Warmup BB complexes - full clean/front squat/back squat/RDL
    65 x8
    85 x6
    115 x5




    Standing Calf Raise
    30s rest between: 135x12, 165x8, 185x8
    205x8,6,6,6,10 RP
    225x8,6,6 RP



    Hanging Leg Raise (feet to bar) x5
    SS w/Frog Crunch x6 w/3s peaks
    SS w/Oblique jackknife x8 each side

    Hanging Leg Raise (feet to bar) x8
    SS w/Frog Crunch x6 w/3s peaks
    SS w/Oblique jackknife x8 each side



    RDL SS w/Hack Squats
    185x6 / 205x6
    225x6 / 245x6
    245x8,4 RP / 265x6 SS w/sissy squats x8



    Gonna rocket these hack squats up in the coming week or two.
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  26. #656
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    Upper

    Warmups
    Incline pushups/DB press/pullups



    Gironda chins x8,6 RP
    SS w/pullups w/extra half rep at top x4,3
    RP DB Rows cluster set, alternating each/no rest: 80x5,5,5
    (-10lbs, +3 reps)
    RP pullovers 90x10



    Flat BB Bench cluster set: 225x10,6,5 RP
    (+10lbs, -3 reps total. Nice to be back at 225x10)
    SS w/Incline push-ups x12, slow
    RP Slight Incline DB press w/deep stretch each 80x10,8 RP
    SS w/high position Slastix Band flies around a heavy bag w/squeezed peaks x1 minute
    ^yay for my wife's gear. Gotta find a way to anchor these things though.



    DB Hammers w/3s peaks 35x6 add 40x5 RP add 45x12 straight
    SS w/DB curls 45x7,3,2 RP
    RP w/BB curls x40


    Skullcrushers: 65x8 add 75x8 add 85x8 add 95x8 add 105x5
    SS w/CA press: 75x15
    RP BTB Dips: +90x15 drop +45x15
    SS w/band rev. Pressdowns x whatever



    Gonna do delts tomorrow with my cardio complexes. Just too beat lately. Or is it laziness? That's what sucks about being home, I have options and no crazy schedule to race against. Being busy as hell with work isn't helping either.
    Lifting. Hockey. Headbanging.

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  27. #657
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    CARDIO COMPLEXES / ABS



    Warmup
    Full clean/front squat/OH press/back squat/RDL
    65 x8
    add 85 x6
    add 115 x4


    Toe to bar crunch
    x5, x4, x3 - cluster set


    -----


    Hang clean/front squat/OH press/back squat/RDL
    30-45s rest
    115 x4
    95 x3
    95 x3


    Decline Crunch
    5s peaks x8
    10s peaks x4, x4


    Hang clean/front squat/OH press/back squat
    20s rest
    105 x3
    105 x3
    105 x1
    +RDL 105x9 in a row instead of within the complex




    Whewwwww I think I had too much weight to keep it a focused cardio day. I'm not sore but I'm so fn worn out. Maybe that's perfect? Tough to say. Hope it does well for my conditioning while I'm not skating. Also would much prefer it leans me out a bit too! That would be awesome.
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  28. #658
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    UPPER

    Warmups
    Gironda Dips SS w/Neutral Grip Pullups: 6/6 each



    Guillotine Press: 95x10 add 115x8 add 135x8 add 165x10
    RP Slight Incline DB Press: 90x10
    RP Parallel Dips reps/peaks: 5/5, 4/4, 3/3, 2/2


    Landmine linebacker Rows w/3s peaks (+30lb apparatus)
    70x5 add 95x5 add 115x5 / add straight reps 150x10
    RP Pullups 3s concentric/peaks: x5
    RP Venom DB Rows: 90x20



    Lying Rear Delt Flies reps/peaks
    30x6/6, 5/5, 5/5
    40x5/5, 4/4, 3/3

    DB Side Laterals reps/peaks
    25x 5/5, 4/4, 3/3, 2/2, 2/2



    Good lord, 2 times I went to lift today and got held up by something. Had to cut it short so I'll do a low vol upper day+arms, or just arms, this weekend. Legs tomorrow.

    Got a sissy squat bench and simple dip station today. Dip station is solid but a little short to be perfect. I may modify it to make it wider, which would make it much cooler. If I do that, may as well try to make it taller too. The sissy bench makes sissy squats much easier than the old school free standing method. My wife can't do those, but she can do some on this although shortened ROM. It'll be a good burner for me and useful tool for her!
    Lifting. Hockey. Headbanging.

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