Liftin' weights & lacin' skates

[StinnerOzz]

LOWER #1


Warmups
Skater Squats 4 / DB RDL 40x8 / Sissy Bench x4 / Single-leg DB Calf Raise 40x8 / Serratus DB press crunch 30x6
x2 sets


Calf Raise off a step, heels to floor, 20s rest: +70x15,10,8
2up/1down:+25x4,4,3,3,2 each alternating, no rest




A2G Squats w/5s negative, 30s rest
135x5, 135x5, 135x5, 135x5
SS w/Box Jumps x6
Light and slow for the pump and volume build. Can go heavier or more reps next time if I keep this around.





Assisted Nordic Curls: x6 ****ty ones. Testing out the movement, need to figure out a better way. I haven't done any kind of GHR in years, but I used to be pretty good.
SS w/Gironda Sissy: +30x6
SS w/Goblet Squat: 70x8
SS w/Lying Leg Curls: 70x12,6 RP
SS w/Band Leg Extensions w/3s peaks? X10 each



Seated Cable Crunch +45x10
SS w/Kneeling Cable Crunch +45x15
SS w/Swiss Ball Crunch x12
SS w/Gironda vacuum reps/iso: 10/20sec
SS w/wood choppers high 45x6 each
SS w/Gironda vacuum reps/iso: 5/10s, 5/10s, 5/10s

[StinnerOzz]

UPPER #2

Left elbow/forearm bugging me. No direct arm work today.



Warmups:
Flat DB Press 60x8 / DB rows 60x12 / Band pullaparts
Flat DB Press 60x10 / DB rows 60x10 / Band pullaparts

Abwheel - trying out some variations
Knees elevated: x8
Knees elevates +3s pause: x6



Gironda Dips, 33" wide, 20s between sets
6, 6, 6, 6
SS w/Incline DB Press +extra half rep at bottom: 70x6
SS w/DB Pullovers w/deep stretch: 60x8
SS w/High Slastix Band fly/dip hybrid around heavy band & rack @ 60s



Pullups, 30s between sets: +45x4,4,4,4
RP Gironda standing 45 degree row: 45x15,10 RP
SS w/Band Pulldown isos: 5s x8



Abwheel
5s negative: x8
Standing wall rollouts, 6ft away (ROM cut for overload): x6



Snatch Grip High Pulls, 30s between sets
205x4, 205x4, 205x4, 205x4
+10lbs. And minus 2 reps total. Upward!



Inc. Rear Delt Fly triples SS w/Side Lateral Raise
peaks/full/bottom: 30x8,8,8 / 25x6,6,6
peaks/full/bottom: 30x8,8,8 / 20x8,8,8




I liked the elevated knees for rollouts. Paused/iso/plank hold reps felt better than slow negatives. The standing Wal rollouts were tough for sure, really had to squeeze hard to get moving properly. Hopefully these changes will pay off! Abs are etching out lately but still have a way to go.

[StinnerOzz]

LOWER #2


Warmups
Skater Squats / Elevated Ham Bridge / Walking Lunges
8 each /+35x8 / 6 each
8 each /+45x6 / 6 each

Calf Raise off a step: +35x10, +45x10, +45x12



RDL cluster/pyramid set
185x6,4 / RP regular grip 225x5,5
SS w/box jumps x6



Heavy Band calf raise off a step / heel to floor
+125x15 / single leg seated calf 50x10 each
RP +125x10 / single leg seated calf 50x10 each

Calf Raise off a step, 2up/1down / heel to floor
+25x4,4,3,3,2,2 each leg, alternating no rest
+2up iso hold @ F
SS w/Seated Calf Raise w/5s peaks: 50x8-10?



Dead Stop Hack Squats, 30s between sets
275x6, 275x6 (hip felt off, cut 2 sets)

RP Lying leg curl clusters 6,6,6
SS w/Gironda Sissy Squats +30x6,4 RP




I'll do abs tomorrow. Bah.

[StinnerOzz]

UPPER #3

Warmups
Incline Pushups/Rack Pullups/Abwheel - 2 sets



Decline BB Press
185x4 add 205x4 add 225x10,6,5 RP w/squeezed peaks
RP Guillotine Press, 30s between sets: 135x8, 135x8


Gironda High Pulley row
135x10, 145x8, 145x6, 110x15
SS w/Heavy band iso rows 5s x8


Rope French Press: 70x12 drop 45x12 hiso on last rep each
SS w/cable kickbacks: +25x6,5,4 alternating, no rest
SS w/strap pressdowns 25x30


Incline DB Curls +half-rep @ stretch: 40x5,4 RP
SS w/DB Hammer Curls cluster set: 40x3,6 RP



Abwheel knees elevated w/3s planks, 20s rest
5, 5, 5
SS w/Gironda vacuum @ 20s
SS w/Wood choppers high +25x10 each

RP Swiss Ball Crunch x15
SS w/Gironda vacuum w/5s peaks: x8
SS w/Wood choppers high +25x8 each

[StinnerOzz]

UPPER #1 / CALVES

Warmups Incline pushups/cable rows - 2 sets


Decline BB Bench w/3s peaks SS w/DB Rows
90x6 / 90x8
30s rest / 90x6 / 90x6
30s rest / 90x6 / 90x6

RP feet elevated Gironda dips: xF
SS w/Gironda 45 degree pulldown/row: 70xF


Pullups x6 w/5s negatives
SS w/Slight Incline DB Press: 70x8
SS w/pullups x5 w/5s negatives
SS w/Slight Incline DB Press: 70x8
SS w/pullup iso @30s
SS w/Slastix band/heavy band fly @60s
SS w/heavy band rows @60s



Landmine linebacker calf raise, off a step, heels to floor
135x8, 135x8, 135x8
Held the rig instead of being under it. Felt good.

Seated calf raise: 120x12, 100x12, 100x12, 90x12

Band tibialis raise
Horrible. Couldn't find a decent setup.

Rev raise off a step x15-20, x15





DB side laterals reps/peaks
25x 5/5, 4/4, 3/3, 2/2, 2/2
SS w/band laterals @ major pump

Rear Delt W Press
40x6 drop 35x6 drop 30x6 drop 25x6

[StinnerOzz]

LOWER #1 / ABS


Warmups
Skater Squats 4 / DB RDL 40x8 / Sissy Bench x5 / Single-leg calf 40x8 / Serratus press crunch 30x6 - x2 sets



Landmine linebacker calf raise, off a step, heels to floor
150x6, 150x6, 150x6, 150x6 +iso hold 115@30s

Seated Calf Raise 80x20, 80x20, 80x20

Rev raise off a step 20, 20, 15



Seated Cable Crunch +45x15
SS w/Kneeling Cable Crunch +45x10
SS w/Swiss Ball Crunch x12
SS w/Gironda vacuum reps/iso: 5/20s, 5/20s



A2G Squats w/5s negative, 30s rest
135x6, 135x6, 135x6, 135x6 (+1 each)
SS w/Box Jumps x6

DB RDL: 60x12,6 RP
SS w/Gironda Sissy: +30x4,3,3 cluster
SS w/Wide Goblet Squat: 70x8
SS w/Lying Leg Curls: 70x12,6 RP



Abwheel knees elevated w/3s plank x8
SS w/wood choppers high 45x10 each
SS w/Gironda vacuum reps/iso: 5/10s, 5/10s, 5/10s
SS w/Abwheel F/L/R x6 each

[StinnerOzz]

UPPER #2 / ABS

Left forearm has been bugging me for a while now. Seems most bicep work aggravates it, so I have to change what I’m doing to get by.




Warmups
DB flies/Gironda chins - 2 sets

Swiss Ball Pike: x8, x8



Slight Incline DB Press, neutral grip
60x6* add 70x6 add 80x4*
RP 90x6*
(*extra half reps @ stretch)
SS w/Gironda Dips (feet up for assistance for high-reps) x12,6 RP


V-bar J-Pulldowns: 140x drop 115x8* drop 90x8*
(*3s peaks)
RP Landmine linebacker Rows reps/peaks: 90x5/5, 5/5, 3/3, 3/3
SS w/Pullovers w/stretch 60x10


Bent Cable Rear Laterals
20x8 w/3s peaks, 20x10, 20x10 straight reps


BTB cable laterals
15x4,6,6 each alternating no rest
SS w/Gironda DB Swings 20x8


DB Hammer Curls (10s between)
30x6 add 35x6 add 40x6 RP 45x6
SS w/Drag Curls: 75x12


Close Grip Bench cluster set
165x8,8,8
RP Incline DB Skulls w/deep stretch: 35x10



Bosu Ball Crunch
+25x10 / arms overhead x5 / arms behind head x8 / arms at side x8 / iso hold @15-20s

[StinnerOzz]

LOWER #2


Warmups
Skater Squats / Elevated Ham Bridge / Walking Lunges / Calf raise off step w/half rep @stretch
6 each / +35x10 / 8 each / +35x8,4 RP
6 each / +50x8 / 8 each / +50x8,6 RP



Seated Calf Raise: 130x8, 130x8, 130x8, 130x6,4 RP

Landmine linebacker calf raise off step:
15x15, 115x15, 115x15



RDL
185x4,4,4 - cluster set
245x12,5,4 RP

Front Squats, parallel to bench
155x10, 185x6

Lying leg curls w/3s peaks and negatives: 50x20
SS w/Gironda Sissy Squats x12
SS w/box jumps x6



Bosu Ball Crunch
+25x10 / arms overhead x6 / arms behind head x6 / arms at side x8 / iso hold @20s

+25x10 / arms overhead x5 / arms behind head x8 / arms at side x5 / iso hold @20s

[StinnerOzz]

UPPER #3

Had to rush today and make it all count!



Warmups:
Gironda Dips (w/2 partials @ bottom, trying this variation) x5 / Pullups x8 - 2 sets

Rev. Crunch: 5, 5, 5



Slight Incline BB Press w/3s squeezed mid-rep iso, 30s between sets:
170x6, 170x6, 170x6 +20s iso last rep
RP Gironda Dips w/2 partials @ bottom: x6



BB Rows w/band, 30s between sets:
165x12, 165x12, 165x12
SS w/Pullups w/3s con/peak/neg: x5
SS w/DB Pullovers w/stretch 60x8

WOW that band made those rows tough! I had to stretch it to fit to begin with, so the additional resistance was more than I anticipated. Great idea though, I'll keep these in.



Heavy Band
curls w/squeezed peaks x15
SS w/kickbacks w/squeezed peaks 15 each
SS w/curls w/squeezed peaks x20
SS w/pushdowns w/squeezed peaks x20



Bosu Ball Crunch
+25x10 / arms overhead x6 / arms behind head x6 / arms at side x8 / iso hold @15-20s
SS w/wall rollout x8 (4ft)
SS w/Rev Crunch w/10s negatives x5

[StinnerOzz]

UPPER #1


Warmups DB Fly/Press SS w/Inverted Rows/Serratus press
60x8 / x10 / 30x6 - 2 sets



Back tri-set
BB Rows w/band / Pullups +3s mid-rep iso / Band Pulls 5s peaks
205x6 / 5 / 8
RP drop 185x8 / 5 / 6
RP 185x8 / 5 / 6



Flat BB bench, 30s rest between
235x5, 225x5, 225x3, 225x3

RP Gironda Dips w/partials: x5,5 RP
SS w/Slastix band+heavy band fly/dip hybrid stretch half-reps @ 1-2min

A couple sessions away from flat BB and my strength plummets! These were non-failure cluster sets, but the first one was way too tough for starters.



Bent Cable Rear Laterals, each arm
3s peaks 20x8
6s peaks 20x6
Straight reps 15x20

BTB Cable Laterals
15x5,5,5 alternating each
SS w/Band Laterals for 30s (wow what a burn)



Bosu Ball Crunch
+25x15 / arms overhead x8 / arms behind head x8 / arms at side x5 / iso hold @20s



Heavy Band arm blowout sets w/squeezed peaks:
Curls x20
SS w/kickbacks x15,6 each
SS w/curls x15 / hammers x15
SS w/pushdowns x20,8



Wall rollout (5ft, +1 add’l foot of distance)SS w/Rev Crunch w/10s negatives
x8 / x5

[StinnerOzz]

LOWER #1 / ABS



Warmups
Skater Squats 4 / Leg-Fwd DB RDL 30x6 each (bigger stretch) / Sissy Bench x5 / Single-leg calf 40x8 / Frog crunch x12
2 sets




Landmine linebacker calf raise, off a step, heels to floor
145x8, 145x8*, 145x8*
SS w/Tibialis Raise: x25, x25, x20
*iso hold last rep

Seated calf raise: 110x12, 100x12, 100x12
Squat stance bent calf raise x20




A2G Squats w/5s negative, 30s rest
145x6, 145x6, 145x6, 145x6 (+10lb, same reps)


DB RDL: 60x12,6 RP
SS w/Gironda Sissy: +30x4,4 cluster set
SS w/Wide Goblet Squat: 70x8 +4 bottom partials (that felt nice)

RP Sissy Bench deep x5
SS w/Unilateral Lying Leg Curls w/3s peaks & negatives: 25x15 each




Gironda Vacuum band twist (something new)
20 each side

Decline 45* Crunch (not extending down, holding tension throughout, similar to an old school Rocky situp)
12, 10




I don't exactly look forward to lower body workouts, but I love doing them a lot more than high volume kill-myself stuff. PLUS I feel that I get better results - go figure!

[StinnerOzz]

UPPER #2 / ABS



Pullups 6 / Incline Pushups 12 / Band High Rows 10 - 2 sets



Flat Guillotine Press, clusters
165x8, 175x8, 175x8
(+10lbs, +20lbs, +20lbs / same reps but 1 less set)

RP Decline DB Press half reps w/mid-rep squeezed pause: 80x15
SS w/Low pec pulley inward rotation: 30x8 drop 20x8 each arm, palms up



Gironda High Pulley row, 30s rest between each
135x8, 135x8, 135x8, 135x8 (+5lbs, same reps)
SS w/V-Grip J Pulldowns reps/iso: 135x 4/4, 3/3, 2/2, 1/1
RP Linebacker Landmine Row (30lb. apparatus): +90x10
SS w/Heavy band iso rows x15



DB Side Laterals, 10s rest: 25x10,5,3,3

Rear Delt W Raise/rotation, 10s rest: 30x15,8,4,4
SS w/band rear delt fly x15



Decline 45* Crunch, cluster sets not to failure
10, 10, 10, 8, 8



Heavy Band
Kickbacks w/squeezed peaks 15 each
SS curls w/squeezed peaks x20
SS pushdowns w/squeezed peaks x20
SS fwd extensions hard as I could muster x10
SS elbows out/palms in curls w/squeezed peaks x20

[Cantplankwell]

A quick look at your journal tells me you have not let standards slip!

Are you doing all of this in a home gym?

How long do you budget for your typical workload?

Have a great weekend!

[StinnerOzz]

A quick look at your journal tells me you have not let standards slip!

Are you doing all of this in a home gym?

How long do you budget for your typical workload?

Have a great weekend!

Yep, home gym! Takes me about 50 minutes usually, unless I do specialization work for calves, abs, delts, or some higher volume on arms. Even then it's only like 70 minutes tops. It goes quickly w/the minimal rest, and by then you are definitely wanting it do be done.

Can't recall what I've added since we last talked but as you can see I got a sissy squat bench...though I've come to learn/do Gironda free-standing sissy squats w/a barbell too, to replace the hand-supported bodyweight ones I'd always done. Also 3/4" flooring everywhere, mounted some mirrors, put up a slatwall board to organize most of our accessories (still have some sitting around, but I also have another slatwall board I might put up for them), a new plate tree to hold everything more comfortably, and a light commercial lat pulldown which I just got yesterday.

Been on the fence about one of those (or a cable crossover...or a wall-mount dual pulley station), and when a deal came around I let the circumstance decide itself. Although my cheap strap-based pulley system was great (definitely worth the $100), it will be nice to have a seriously solid pulldown machine w/leg pads. Plus it has the lower pulley so I can do anything there as well. I could even come up with a way to set up the other pulley near it so I essentially have 2 upper & lowers so I can do crossover work or whatever. I probably won't, but who knows.

Lastly I picked up a Hoist FID bench, which is also commercial grade and waaay better than my Bowflex FID. It's a couple inches shorter and I'm still undecided about that, but it was only $50 so I couldn't pass it up. I wanted to replace the Bowflex anyway, so worst case scenario I'll sell both and put the $ toward a killer Rep Fitness FID and have it all in one. I could even sell my flat/incline commercial bench which would be unnecessary once I got the Rep...

[StinnerOzz]

Spent a lot of time retrieving and unloading my pulldown machine yesterday so I skipped my workout. I did go skating w/my son though! Full body workout today:

UPPER #3 / LOWER #2



Warmups, 2 giant sets

Gironda Dips w/partials x4 / Pulldowns 90x12 / Skater Squats 4,4 / DB RDL 40x6 / Single-leg DB Calf Raise 30x8 / Serratus DB press crunch 40x5


Landmine linebacker calf raise, off a step, heels to floor
160x6, 160x6, 160x6, 160x6 +iso hold @20-30s

Squat Stance Calf Raise x20, +20x20, +15x20 (these are awesome, I feel I get a harder contraction thanks to the forced stretch)
SS w/Rev raise off a step x20, 15, 15




Big Stuff cluster sets, 60s rest, I was already tired here
Decline DB Press / BB Rows w.band / Gironda Sissy / Goblet Squat
90x8 / 185x5 / +30x6 / 70x5
90x7 / 185x5 / +30x6 / 70x5
90x8 / 185x12 / RP +30x6 / RP 70x5

Heavy band low pec inward rotation: x15 each
SS w/Rev. Grip J Pulldowns w/3s peaks & negatives SS w/Low Cable rear delt rows
120x8 / 70x12
SS w/Band Rear Delt Raise x30-40?
SS w/Band BTB Side Laterals x20



About 55 min at this point and I took a slight intermission so I wouldn't pass out…I had to go upstairs and tend to my cooking anyway, so perfect timing.



Single-leg Squat (like Bulgarian w/foot planted)
95x5,4,3,2,1 each leg alternating no rest


Decline 45* Crunch
10, 10, 10, 10, 15

[StinnerOzz]

Hurt the **** out of my forearm today during warmups and skipped pretty much everything. I played around on a Ninja Warrior course the other day, and my forearms took a beating. I knew something was up but they were only a little sore at most. So today during my first warmup set I felt a big twinge like something snapped around my brachioradialis and had to call it before I made it worse.

Just did the lagging stuff since I didn't need my arms for anything.

Thank God it wasn't my arm with the screws in it or I'd be nervous as hell!

So that's the bad news. The good news is I'm able to lots of single arm hangs, half-pullups, and mid-rep iso holds - lol...





CALVES / ABS


Warmups, various



Seated calf raise 120x8, 130x8, 130x8

Donkey calf raise w/dip belt, off a step, heels to floor
+90x15, +115x15, +115x15



Bosu Ball Crunch
+25x15 / arms overhead x8 / arms behind head x8 / arms at side x5 / iso hold @20s
+25x15 / arms overhead x8 / arms behind head x8 / arms at side x5 / iso hold @20s

Rev Crunch w/10s negatives SS w/Gironda Vacuum w/twist
5 / @20s
5 / @20s


+Jump rope to burn some calories ������‍♂️

[StinnerOzz]

LOWER #1 / ABS

Arm felt OK moving the weights around and holding DBs. Will try an upper workout tomorrow or Saturday.


Warmups
Skater Squats / Elevated Ham Bridge / Walking Lunges / Calf raise off step w/half rep @stretch
6 each / +40x12 / 8 each / +40x6,6 RP
6 each / +55x10 / 8 each / +40x8,6 RP



Donkey Calf w/Landmine, off step, heel to floor
135x8, 160x8, 160x8

Squat Stance Bent Calf Raise: +25x15, +25x15, +35x15
SS w/Tibialis Raise: x20, x20, x15

This was an awesome idea for a donkey setup. Landmine, bench to lean on, weight belt to loop on bar, and step to stand on. Can't do this **** at the gym, and I don't particularly care for the donkey calf machine they have (more like a horizontal leg press, which incidentally is what most people use it as). This is gonna be my go-to for a while!


Frog Crunch w/iso hold on last rep x10
SS Rev. Crunch x10
SS Gironda Vacuum 20s
SS twist mountain climbers x10 each side
SS Abwheel w/Swiss Ball leg squeeze x10


--------


Close stance Landmine Linebacker squats to low bench/box
135x15,8,6 RP / drop A2G 90x4

DB RDL: 70s x10
SS w/Sissy Squat Bench w/3s negatives & peaks: x4
SS w/Lying Leg Curls w/3s peaks & negatives: 70x15



Decline 45* Crunch w/iso hold on last rep x10
SS Rev. Crunch w/10s negative x4
SS twist mountain climbers x10 each side
SS Gironda Vacuum 20s

[StinnerOzz]

UPPER #1 / ABS / CALVES


Incline Pushups / Neutral Pulldowns / Face Pulls /Bosu Ball Crunch / single calf raise off step
10 / 70x10 / 70x6 / 8 / 10 - 2 sets



Gironda High Pulley row, 30s rest between each
135x8, 135x8, 135x8, 135x8 (+5lbs)
SS w/Neutral Grip Pulldown overload partials (@stretch) 160x10
SS w/Seated V-Grip J Cable Rows reps/iso: 90x 5/5, 5/5, 3/3, 3/3
SS heavy band row w/2s peaks x15



Donkey Calf w/Landmine, off step, heel to floor
160x8, 160x8, 160x8


Squat Stance Bent Calf Raise: +45x12, +45x12
SS w/Tibialis Raise: x20, x20




Slight Incline BB w/2 extra half reps @ stretch: 135x10
SS w/Low pec pulley inward rotation: 25x8,4,4 each arm, palms up, alternating no rest
SS w/Slastix band+heavy band fly/dip hybrid stretch half-reps @2min



Frog Crunch w/iso hold on last rep x10
SS Rev. Crunch x10
SS Gironda Vacuum 20-30s
SS twist mountain climbers x15 each side
SS Abwheel w/foam roller leg squeeze x10



Bent Cable Rear Laterals: 5s peaks 10x8 each
SS BTB Lateral Raise reps/peak: 10x4,2,2 each alternating no rest
SS Gironda DB swing 25x8,4 RP
SS Band Rear Delt Raise 3s peaks x12 / straight reps x20

Has to go lighter due to using pulldown stack instead of free pulley. Also might need to pull this thing up a bit.



Decline 45* Crunch w/iso hold on last rep x10
SS Rev. Crunch w/10s negative x6
SS Wood Choppers high to low 25x12 each side
SS Gironda Vacuum 20s, 30s RP



Heavy Band Arm Giant Set
Kickbacks w/squeezed peaks 15 each
SS curls w/squeezed peaks x20
SS pushdowns w/squeezed peaks x20
SS fwd extensions x12
SS elbows out/palms in curls w/squeezed peaks x20

[Cantplankwell]

UPPER #1 / ABS / CALVES


Incline Pushups / Neutral Pulldowns / Face Pulls /Bosu Ball Crunch / single calf raise off step
10 / 70x10 / 70x6 / 8 / 10 - 2 sets



Gironda High Pulley row, 30s rest between each
135x8, 135x8, 135x8, 135x8 (+5lbs)
SS w/Neutral Grip Pulldown overload partials (@stretch) 160x10
SS w/Seated V-Grip J Cable Rows reps/iso: 90x 5/5, 5/5, 3/3, 3/3
SS heavy band row w/2s peaks x15



Donkey Calf w/Landmine, off step, heel to floor
160x8, 160x8, 160x8


Squat Stance Bent Calf Raise: +45x12, +45x12
SS w/Tibialis Raise: x20, x20




Slight Incline BB w/2 extra half reps @ stretch: 135x10
SS w/Low pec pulley inward rotation: 25x8,4,4 each arm, palms up, alternating no rest
SS w/Slastix band+heavy band fly/dip hybrid stretch half-reps @2min



Frog Crunch w/iso hold on last rep x10
SS Rev. Crunch x10
SS Gironda Vacuum 20-30s
SS twist mountain climbers x15 each side
SS Abwheel w/foam roller leg squeeze x10



Bent Cable Rear Laterals: 5s peaks 10x8 each
SS BTB Lateral Raise reps/peak: 10x4,2,2 each alternating no rest
SS Gironda DB swing 25x8,4 RP
SS Band Rear Delt Raise 3s peaks x12 / straight reps x20

Has to go lighter due to using pulldown stack instead of free pulley. Also might need to pull this thing up a bit.



Decline 45* Crunch w/iso hold on last rep x10
SS Rev. Crunch w/10s negative x6
SS Wood Choppers high to low 25x12 each side
SS Gironda Vacuum 20s, 30s RP



Heavy Band Arm Giant Set
Kickbacks w/squeezed peaks 15 each
SS curls w/squeezed peaks x20
SS pushdowns w/squeezed peaks x20
SS fwd extensions x12
SS elbows out/palms in curls w/squeezed peaks x20

Hey Stinner

Hope all is well!

Regarding the calf work, how high should the step be, I am just holding onto a dumbbell, just to get me started not having done this before, I am concentrating on mind muscle for now with light weight.

Also In the SS are these just one set each all 5 excercises?

Lots of stuff packed in here.

Great work

[StinnerOzz]

Hey Stinner

Hope all is well!

Regarding the calf work, how high should the step be, I am just holding onto a dumbbell, just to get me started not having done this before, I am concentrating on mind muscle for now with light weight.

Also In the SS are these just one set each all 5 excercises?

Lots of stuff packed in here.

Great work

I use my wife's plyo step which is higher than it needs to be, but a 2-3" is perfect for most. Most the time I can't stretch all the way to the floor, but because I'm so high anyway it doesn't matter.

When I write out my giant sets and supersets, it's just like I see it. One set unless I have another row of numbers, which means another run through all the exercises.

Good idea to keep calf work light and focus on the muscle. I still fight with that every rep. Half the time I feel fine, the other half I notice I'm putting stress more in my feet than calves. This donkey setup seems to let me get it right pretty easily, so I hope that'll spark some much-needed growth!

[StinnerOzz]

LOWER #1 / ABS / CALVES


Warmups
Skater Squats / Elevated Ham Bridge / Walking Lunges / DB Calf raise
6 each / +40x12 / 8 each / +40x6,6 RP off step
6 each / +55x10 / 8 each / +half rep @stretch 55x5,4 alternating



Donkey Calf w/Landmine, off step, heel deep, toes inward
160x8, 160x8, 170x8

Landmine Squat Stance Calf Raise
+45x12, +60x12, 60x12
SS w/Tibialis Raise 20, 20, 20



RDL
185x4,4,4 - cluster set
245x8,6,6 RP
Wasn't feeling these to start, so I didn't push the first RP mini-set much. Ended up with just 1 less rep than I wanted though, so it worked out almost perfectly anyway.


Close Stance Landmine Linebacker front squats to low bench/box
135x15,8,6 RP

RP Lying Leg Curls w/3s peaks & negatives: 70x12,6 RP
SS w/Gironda Sissy Squats x8,4 RP
SS w/Walking BB Lunges, no pause or rest between reps: 60x15 each leg
Wheeeeew



Bosu Ball Crunch
+25x10 / arms overhead x6 / arms behind head x6 / arms at side x8 / iso hold @20s

+25x10 / arms overhead x5 / arms behind head x8 / arms at side x5 / iso hold @20s

[StinnerOzz]

UPPER #1



Warmups
Incline Pushups / Pullups / Rope Face Pulls / Frog Crunch
10 / 6 / 70x6 / 15-20 - 2 sets



Back tri-set
BB Rows w/band / Pullups +3s mid-rep iso / Heavy Band Pulls 5s peaks
205x6 / 5 / 8
RP drop 185x8 / 5 / 8
RP 185x8 / straight reps x6 / 8



Flat BB bench, 30s rest between, clusters not to failure
135x8 add 165x8 add 185x8 RP 225x6
RP Low pec pulley inward rotation: 25x8,4 each arm, palms up, alternating no rest
SS w/Band Incline angle press w/squeezed peaks heavy band x15 / light band x10



Snatch Grip High Pull: 185x5, 185x5, 185x5
Been a while, felt good and fast. Add weight. Also want to do some clean & presses next time.
SS Rear Delt W Press: 40x8 drop 35x5 drop 30x5 drop 25x8



Gironda Bench Curls: 50x10 didn't like this at all with my bench height. Felt like a waste

SS Rope pressdown (lat tower) : 70x8 / drop 3s peaks: 50x10,5 RP

SS w/Squeezed Peak Band Giant Set:
Inward Curls x20 +20s iso
SS Kickbacks x12,6 RP
SS Hammers x15
SS Single arm Rev grip pressdowns x10 each

[StinnerOzz]

Had a friend over to lift today, just hit the main stuff.




UPPER #2


Warmups
Incline Pushups / Pullups / Rope Face Pulls
10 / 6 / 60x8 - 2 sets



Flat Guillotine Press, clusters
165x8, 175x8, 175x8
SS w/Slastix band/Heavy band Dip/Fly hybrid 10s peak/negatives x6

DB Side Laterals, 10s rest: 25x12,10,8,8,8 RP



Gironda High Pulley row, 30s rest between each
135x8, 135x8, 135x8, 135x8

Rest
Linebacker Landmine Row reps/peaks: 115x 5/5, 4/4, 3/3, 2/2, 2/2
SS w/Heavy band iso 5s x10


Squeezed Peak Band Giant Set:
Pressdowns x20
SS Curls x20
SS Kickbacks x12
SS inward curls x20



I broke the 190lb. barrier the other day. The last number I remember before beginning the cut was 208, and now I’m at 189.8 as of a couple days ago. 193 felt great, but 198 didn’t feel any better at all. Hopefully fluctuation is abound and a couple more pounds will really show the difference. Sub-190 feels tiny since I’ve been comfortably between 203-210+ for a long time now. Not sure what else needs to happen aside from add cardio (lol, duh, and ugh), or eat even less (ugh, I’m already borderline starving even when I eat almost zero carbs. At least I have plenty of energy, so who knows).

[StinnerOzz]

FULL BODY
Workout w/my wife AND combining 2 days into 1. Just kinda did whatever I could get away with…


Warmups, 2 giant sets
Gironda Dips x6 / Pulldowns 120x / Skater Squats 4,4 each / DB RDL 45s x8 / Calf Raise off step x15 / Ab Wheel FLR x3 each


-----

Donkey Calf w/Landmine, off step, heel deep, toes inward
90x8 add 115x6 add 135x6 / RP add 160x8 / drop 135x6,4,3 RP

Single-leg squat stance calf raise w/3s peaks
6,6,4 alternating no rest
SS w/Tibialis Raise 25,15,10 RP


-----

Big Stuff giant sets

Power Rows / Flat DB Press / Gironda Sissy / Goblet Squat
255x5 / 80x10 / +30x6 / 70x5
255x4 / 80x15 +10s iso / +30x6 / skipped


J Pulldowns w/3s peaks & negatives: 120x8
SS w/Purple Band Rear Delt Raise x20 (mid resistance)


Single-leg Squat (like Bulgarian w/foot planted: 95x5,4,3,2,1 each leg alternating no rest


55 min mark


-----

Pressdowns w/2s peaks
Rev 50x5 / Straight x6 / face fwd x8
Incline DB curls 35x8,4 RP


Hanging trunk curl x10
SS Rev. Crunch w/5s negatives x5
SS Twist mountain climbers x15 each side
SS Abwheel FLR w/foam roller leg squeeze x4 each

[Cantplankwell]

I broke the 190lb. barrier the other day. The last number I remember before beginning the cut was 208, and now I’m at 189.8 as of a couple days ago. 193 felt great, but 198 didn’t feel any better at all. Hopefully fluctuation is abound and a couple more pounds will really show the difference. Sub-190 feels tiny since I’ve been comfortably between 203-210+ for a long time now. Not sure what else needs to happen aside from add cardio (lol, duh, and ugh), or eat even less (ugh, I’m already borderline starving even when I eat almost zero carbs. At least I have plenty of energy, so who knows).

Congrats on the weight loss! The thought of no carbs does not sit well for me either. I find that IF 4 days a week is helping me maintain my weight. I am not strict everyday, but most days I dont eat between 8pm and noon, other than days I lift, where I have a small snack before I lift, except this past friday where did my workout fasted, it went OK. My "cardio" is just walking now. 30-40 min on non lifting days. I dont have the energy at the moment to do any major cycling...its too hot anyway. Cycling burns a lot of cals fast. I should do laps in our pool but I am too lazy LOL.

I read back a day or two and you are considering doing some clean and presses...give it a go and see how you do.

Stay safe

[StinnerOzz]

UPPER #1 / ABS


Warmups
Pullups 6, 6, 6
Slight Incline DB Press 50x12, 60x10, 70x10



Slight Incline DB Press: 90x10 +partials x3 - oof
RP Gironda Dips w/partials @ bottom x6
SS w/Band Incline angle press w/squeezed peaks
medium band x10 / heavy band x10


Ring finger on power rings. Tried Snatch Grip but the catch and press were feeling bad. Too wide for this movement?

Hang Clean & Press SS DB Row
135x3 / 90x5,5 alternating
135x3 / 90x6,4,4 alternating
SS band pulldowns 5s peaks x8

Hang Clean & Press
135x3,1,1 RP



Wall rollout (6ft): x8
SS leg lifts x12
SS inside outs @15s
SS Oblique Jacknkife x10 each
SS Gironda Vacuum 20s
SS High to low wood choppers 30x12 each



Drag curls 105x12,5 RP
SS Skullcrushers: 95x10,4 RP
SS Heavy Band Kickbacks x15 each
SS Heavy Band Inward Curls x20
SS Band Guillotine Curls x10
SS BTB Dips +half rep on peak x12



Hanging trunk curl x6
SS Leg lifts x12
SS inside outs @15s
SS Oblique Jacknkife x10 each
SS Gironda Vacuum w/twist 20s
SS High to low wood choppers 45x12 each

[StinnerOzz]

Congrats on the weight loss! The thought of no carbs does not sit well for me either. I find that IF 4 days a week is helping me maintain my weight. I am not strict everyday, but most days I dont eat between 8pm and noon, other than days I lift, where I have a small snack before I lift, except this past friday where did my workout fasted, it went OK. My "cardio" is just walking now. 30-40 min on non lifting days. I dont have the energy at the moment to do any major cycling...its too hot anyway. Cycling burns a lot of cals fast. I should do laps in our pool but I am too lazy LOL.

I read back a day or two and you are considering doing some clean and presses...give it a go and see how you do.

Stay safe

Thanks. I hate that I've stalled, but I guess I'm not looking worse really. I'm probably doing OK in that I'm not losing too much too fast, but damn if I don't want this midsection to come through! I think half the problem is my abs aren't very developed due to years of neglect, so it requires that much more of a lower body fat % for them to show. Hopefully I can get through that one way or another. Other than that I look pretty much the same which is great because I'm down so much. My friend who came over to lift the other day said I was looking great, and I haven't seen him since before lockdown. He was surprised I was down so much.

I keep meaning to run downstairs and do some quick rope jumping but I NEVER get around to it. It should be so easy being home all day, but with everything else going on I just can't get the time or mind. Good for you doing the walks, I can't even get those in. Barbell cardio/complex work is out since I always beat myself up too much, and I'm certainly not running outside in 90-100 degree weather. So if I stagnate a bit that's just the way it goes. I try to lift harder and with shorter rests to help make up for it a bit, haha.

Do some laps for me sometime! We wish we had a pool. We're actually thinking about it now that our son can swim like a champ. He just turned 6 and after taking some high-paced lessons he went from "he can swim a bit" to being amazing. So with that, the pool we'd been thinking of for a long time makes more sense! It'll be a year until we can get someone to come dig one though, since apparently everyone else is doing it while they're all stuck home. We can only do in-ground pools where we are, so that leaves no other options.

The IF stuff I'd have to get used to. I never gave it enough of a shot but I'm so "needy" for food I feel better evne if I eat just a little and the overall calories are the same. I've tried doing it w/just protein powder to top myself off, then eating throughout a window. Do you do it in a similar way?

[StinnerOzz]

LOWER / CALVES / ABS


Warmups

BW Squats / Lunges / Swiss Ball Ham Bridge
10 / 10 each / 10
10 / 10 each / 10

Single leg calf raise w/heavy band off step
x10 each leg - 2 sets

Decline 45* Twist Crunch x5 each side - 2 sets


-----


Donkey Calf w/Landmine, off step, heel deep, toes inward, extra half rep @ peak
90x8 add 115x6 add 140x6 / loaded stretch
Straight reps, a little quickly 160x15,8,6,6 RP

Seated Calf 2up/1down: 90x6,4,3 RP each
SS +extra half rep @ peak 90x6
SS squat stance single calf raise x8 each


Decline Crunch 3s peaks / Frog crunch 3s peaks / Lying leg lifts
5 / 5 / 20
8 / 10 / 20


-----


Bulgarian Squats SS w/Lying Hamstring Band Curl iso SS w/Sissy bench deep
30s between sets
40s x6 each / 5s x8 / 6
50s x6 each / 5s x8 / skipped
BB 135x6 each / 10s x2, 5s x4 / 6,3 RP

DB RDL +extra half rep @ stretch: 50s x10
SS w/Gironda Sissy +30x8

[StinnerOzz]

Only 2 uppers this week. Hoping for lower 2 tomorrow. My son's bday on Sat so we'll be busy!



UPPER #2

Warmups
Incline Pushups / Rack Pullups / Band Face Pulls
10 / 8 / 5s peaks x6

-----


Neutral Grip Pulldowns
90x6 add 120x6 add 150x5 add 170x5 add 190x6
RP Partials @ stretch w/squeeze 190x12
RP Linebacker Landmine Rows reps/peaks
160x5/5, 4/4, 3/3



Floor landmine linebacker press, something new and oddball to mess with:
Clusters, 30s rest 160x4,5,12 +10s iso @ peak, 10s @ mid-rep

Flat Guillotine Press
175x8,6 RP
Cut 1 short, bad wrist felt funny.
SS w/Cable + Slastix Band Dip/Fly - trying something new. Not good at all, just wasted time.



Bent Cable Rear Laterals, each arm
5s peaks 20x6
Straight reps 20x10,8,6 - alternating no rest

DB Side Laterals, 10s rest: 30x8,6,6,6,4 RP


Cable Arm giant set
EZ Curls 65x8 wide, x5 close
SS straight Pressdowns 65x15
SS face fwd extensions 65x8
SS rope hammers 3s peaks 65x8
SS Rope French Press 45x10
SS kickbacks 20x each

Single arm medium band rev pressdowns
8,8,8 each, alternating no rest

[StinnerOzz]

Skipped working out all together this weekend, just too busy w/the family. I DID want to hit legs Fri or quickly on Sat. before things got going, but my hamstrings were STILL a little sore and I had no extra energy to battle through it anyway. Oh well.

I've found a couple ideas for a program switch, going to get through this week normally and pick one to give a shot. Today I'm also going to run down to the gym to do a few minutes of rope jumping all throughout the day just to get some movement in me. I'll lift later as well but I want to at least feel like I'm doing something as I definitely fell off the wagon this weekend anyway. Did 400-500 touches so far today through session 1, and 300 each in session 2 and 3. That's enough for today. This could be a good boost for my calves too!