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  1. #841
    Death Metal Madman StinnerOzz's Avatar
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    ARMS / DELTS / CALVES / ABS

    A little priority work for everything small before I take off a week+

    I'll be getting tons of cardio & junk food in during this time. I need to splurge.




    Working warmups

    Wide Cable Hammer Curls SS Cable French Press
    50x8 / 50x12
    50x12 / 50x15
    50x12 / 60x12

    Seated Calf Raise
    70x8,12,8,10



    Seated calf raise double peaks
    90x8,6 / drop 80x6,6 / drop 70x8,6 RP


    Calf raise 2up/1down
    +40x6,6,5 each, alternating no rest
    RP +40x20 both


    Tibialis raise w/band, 3s peaks: medium black band x12,12,12, alternating no rest


    Cable Curls
    21s@60 / drop 50x10 / drop 21s@40
    21s@60 / drop 50x10 / 40x10,5 double peaks


    Ab saw w/slides & vest
    +40x6,6,6
    +40x6+60s plank
    +40x6+40s plank


    #4 Extreme Decline CG Bench
    185x20,10,8 RP


    Wide Upright Rows: 105x8,8,6 / drop 95x10,8, 20s rest


    Gironda Cradle Rope Extensions
    60x12,10,10,8, 20s rest
    SS unilateral Rev grip pressdown
    25x8,6 each, alternating no rest


    Bent Rear DB Laterals 40x20
    SS Incline Seal Rear DB Laterals 30x15,10 RP
    Last edited by StinnerOzz; 12-03-2020 at 11:17 PM.
    Lifting. Hockey. Headbanging.

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  2. #842
    Death Metal Madman StinnerOzz's Avatar
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    UPPER 1 / return from vacation workout! Dead tired but got it done. Felt great. Just hitting everything good. Lower/abs tomorrow, upper/arms Wed, and lower/abs again Thurs/Fri is the plan.




    Warmups
    Ring dips/pullups/inverted rows x6 each, x5 each

    Abwheel FLR x5 each - 2 sets


    -----


    Incline Fly Press SS Gironda dips
    60x8 / 5
    30s rest 60x10 / 5
    30s rest
    Neutral Grip Incline DB 70x10 / 6 w/bounce @bottom
    SS Swiss Ball squeeze @60s



    Incline DB/Seal Row
    90x4 / drop 75x4,4,4 RP
    75x8,6,5 - cluster sets

    High Pulley Row/pullover movement, 20s rest
    70x10,10,10



    Cable OH Press w/2 half reps @top
    45x6 / straight 45x8
    20s rest Arnold Press 35x15
    20s rest DB front raise 30x10,6 RP
    SS Gironda DB swing 20s x5,5 each RP
    SS Bent Rear Laterals 30x20,10,10 RP
    Last edited by StinnerOzz; 12-14-2020 at 08:01 PM.
    Lifting. Hockey. Headbanging.

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  3. #843
    Death Metal Madman StinnerOzz's Avatar
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    LOWER 1



    Warmups - x2 sets
    Landmine linebacker RDL 90x8 / Skater Squats x6 each / Goblet Squat 70x6

    Various calf & ab warmups



    Landmine Linebacker Calf Jump Raises off a step
    180x12,8,8,8, 20s rest
    +deep stretch @60s

    Seated Calf Raise
    75x10,10,10,8,8, 20s rest



    20s rest:
    Gironda Lying Leg Curls: 30x10,8 / drop 25x8
    SS Landmine Sissy Squat
    x6,6 (facing bar, core emphasis)
    x6,4 (away from bar, quad emphasis)
    SS Sissy Bench x5

    Landmine Linebacker deficit RDL SS Hack Squat
    135x15 / 135x15
    60s rest 180x10,8 RP / 30s rest 180x15






    Was gonna do abs but got pulled into work and lost my MOJO mojo. For next session:

    Abwheel w/vest, ~30s rest
    +40x8,8,6,8

    Ab pulldown crunch: 80x15,12,12,10,10, 25s rest
    Lifting. Hockey. Headbanging.

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  4. #844
    Death Metal Madman StinnerOzz's Avatar
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    UPPER 2

    It’s so odd that my shoulder bothers me during DB press these days but not BB press. It’s usually the opposite but I get some weird impingement as soon as I start and it never stops.

    Felt a little weak but I was sure to begin with too. Had to compress everything into 4 days this week after all.



    Warmups - 2 sets
    Flat DB Fly Press 30x10 / Pullups x6 / Diamond Pushups x5 /Heavy Band Face Pulls x10



    20s rest on all:
    Decline BB: 205x10,8,5,5 (#2/peg 8, +2 reps)
    RP #3 Incline BB Press triple peaks: 115x8
    SS Swiss Ball Squeeze @60s RP


    Slight Incline Cable Pullovers (felt awesome)
    70x8,8,8,10, 20s rest
    SS landmine T-bar Rows: 135x8,6,6 RP



    BB Drag Curls: 115x8,6,5 / drop 95x10, 15s rest on all
    RP Behind the back cable Curls 25x12 each


    Decline Skullcrushers SS w/Rope Pressdowns w/3s peaks
    70x20 / 45x8
    70x12 / 45x8

    Cross-body DB Extensions SS Rev Incline kickbacks
    20x12 each / 15x12
    No rest 20x12 each / 20x10



    Late start and work beckoned again, so I skipped abs at the end again. Damn! Tomorrow without fail and I'll do volume.
    Lifting. Hockey. Headbanging.

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  5. #845
    Death Metal Madman StinnerOzz's Avatar
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    CALVES / ABS

    Legs are still sore, I’ll have to try to hit them tomorrow during work.



    Seated Calf Raise: 70x20, 70x15
    Swiss Ball Crunch, slow: x12, +15x12


    Seated calf raise double peaks
    80x8,6,5 / drop 70x8,6,5 RP


    Abwheel w/vest: +40x8,8,8 RP
    SS cable leg tucks: 20x20


    Ab pulldown crunch, 20s rest
    80x12,10,10
    SS #3 decline crunch peak/reps: 5/5, 4/4, 3/3, drop flat 3/3, 2/2, 2/2, 2/2
    SS Oblique Jacknife x15 each


    Calf raise 2up/1down
    +40x6,6,6,5 each, alternating no rest
    RP double peaks +stretch: +40x12


    Tibialis raise w/band, 5s peaks: medium black band x8,8,8, alternating no rest
    Lifting. Hockey. Headbanging.

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  6. #846
    Registered User Cantplankwell's Avatar
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    Still lots of great work going on in here!

    Happy Christmas to you and yours, hope you can get some time off and relax.

    Looks like world Juniors selection is still happening here, hopefully we can get some hockey on the holidays.

    Me; right now I am just minimal twice a week, not journal worthy stuff. When things return to earth here I will start piling it on again.
    Please record my time/reps if I pass out
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  7. #847
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Still lots of great work going on in here!

    Happy Christmas to you and yours, hope you can get some time off and relax.

    Looks like world Juniors selection is still happening here, hopefully we can get some hockey on the holidays.

    Me; right now I am just minimal twice a week, not journal worthy stuff. When things return to earth here I will start piling it on again.


    Thanks and all the best during the holidays to you, too! I haven't paid much attention to the hockey world but I did see the NHL plans to start an abbreviated season in early/mid January. I'm not holding my breath in case things change, but if that's the case then that will be very cool very soon. At least you're keeping at it, good job. I find that documenting it helps me stay 100% focused and accountable, that's why I yap so much in here to nobody. Harkens to my early days when I had a lot of input and discussions on other forums and learned a lot, helped a lot, etc. Plus if anyone went missing, someone would call them out - LOL
    Lifting. Hockey. Headbanging.

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  8. #848
    Death Metal Madman StinnerOzz's Avatar
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    LOWER /LEGS Quick one



    Leg extensions
    50x15, 50x15, toes in 70x15

    Lying leg curls
    20x15, 30x12, 30x12


    Heel elevated front squats
    bench for depth past parallel
    135x7,7,6,6,5, 20s rest, each a couple shy of failure


    RDL
    185x6,6,6, 20s rest
    Lifting. Hockey. Headbanging.

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  9. #849
    Death Metal Madman StinnerOzz's Avatar
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    Whoaaa how the hell is it Christmas week already? Between plans, plans, and some other plans, I’ve got my work cut out for me to fit everything in.



    UPPER 1

    Warmups
    Ring dips/pullups w/Ab iso/inverted rows x5 each, x5 each



    *=45s rest between superset groups:

    Incline Fly Press: 65x12
    SS Gironda Dips w/bounces: x5
    SS Landmine Row: 60x10 each
    SS High Pulley Row/pullover: 70x15

    *Incline Fly Press: 65x12
    SS Gironda Dips w/bounces: x5
    SS Landmine Row: 55x10 each
    SS High Pulley Row/pullover: 70x15

    *Flat DB Press: 75x10 / neutral grip x5
    SS Low Ring Flybrid: x10

    *Incline DB Seal Row: 60x12
    SS Gironda Chins: x4

    *Wide Pulldown half-reps @ top: 190x10, RP
    SS Unilateral Low Cable Pec Fly: 25x15 each



    Seated Landmine Military Press, half-reps @ top
    90x20, 110x15
    Each SS Bent Rear Laterals 35x12

    DB Front Raise
    35x5,4,3,2,1 each alternating no rest
    20s rest 35x4,3,1,1,1,1,1,




    Upper 2 will have direct arm work, and if I can do an upper 2 it'll probably be a bit heavy and low volume.
    Lifting. Hockey. Headbanging.

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  10. #850
    Death Metal Madman StinnerOzz's Avatar
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    LOWER 1 / Abs



    Warmup
    Landmine linebacker RDL 90x8 / Skater Squats x6 each / Goblet Squat 70x6

    Various calf & ab warmups

    ---


    Donkey Calf Raise off a step, heels close to floor, *10s peak final rep of each
    +135x10*,10*,10* / drop 115x20,15 RP
    SS 60s stretch

    Seated Calf Raise
    70x8,8,8,8,8, 20s rest



    Hanging knee to bar SS Swiss ball squeeze rev. Crunch
    8 / 10
    8 / 10
    8 / Ab wheel x10

    Ab wheel: x10
    SS Decline crunch w/extension x8

    Swiss Ball Crunch: x15



    Gironda Lying Leg Curls w/2s peaks: 20x12
    SS Sissy Bench: x8

    Gironda Lying Leg Curls w/2s peaks: 25x10
    SS Sissy Bench: x8

    Lying Leg Curls 2up/1down: 20x8 / both x8

    Landmine Hack Squat w/extra half-rep @bottom
    205x8,8 RP
    RP Landmine Front Squats w/3s negatives: 90x20




    Tomorrow will be a quick upper w/arms, as I have to sneak it in before a packed evening!
    Lifting. Hockey. Headbanging.

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  11. #851
    Death Metal Madman StinnerOzz's Avatar
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    UPPER

    Another quick one!


    Warmups
    Incline pushups x15 / pullups x8


    Slight Incline BB Press
    135x8 add 155x6 add 165x5 add 185x6,6,4 RP
    +30s iso

    Landmine Linebacker Rows reps/iso
    90x8 add 115x6 add 140x3/3, 3/3, 3 straight reps

    DB Pullovers: 70x12,10 RP



    Decline Skullcrushers SS DB Curls (iso vs reps)
    70x20 / 30x5,4,3,2,1 each alternating
    80x12 / 30x5,4,3,2,1 same
    90x10,4 RP


    Cross-body DB Extensions SS Rev Incline kickbacks
    20x15 each / 20x10
    20x15 each / 20x10



    Straight-bar Pressdowns, lat tower:
    50x6 / 60x4 / 70x4 / 80x4 loose
    Drop 60x6 / 50x6 +4 partials



    Rev. Incline Rev. Curls SS Rev. Incline Curls
    60x15 / 60x10-12?
    Last edited by StinnerOzz; 12-26-2020 at 01:01 PM.
    Lifting. Hockey. Headbanging.

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  12. #852
    Death Metal Madman StinnerOzz's Avatar
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    LOWER 2 finally. ****ing hate holidays and getting lazy/overtired. I'd rather go at full bore and be too busy than have nothing to do and fight myself just to work out all day. Smh…


    Warmups
    DB RDL / Walking Lunge
    60x8 / 10 each

    Various ab/calf work




    Leg Extensions
    *extra half rep @top
    15s rest between each
    50x8* / 60x8* / 70x6* / 80x8 / 90x12

    Lying Leg Curls
    25x20, 35x12*, 35x12*
    2up/1down 25x10 each
    *SS Sissy Bench x8


    Donkey Calf Raise 21s
    90, 115, 120


    Seated Calf Raise, explosive w/hard peaks
    70x15,8,6 RP
    90x10,6,6 RP



    Decline Crunch/Serratus Crunch w/EZ bar
    Explosive concentric+slow eccentric
    +60x6, +80x6, +90x4, +100x4, +110x3
    @pin 3,3,4,3,3

    My abs really got hit coming out of position on decline skullcrushers the other day. Just the 3 times I did it made them sore for days, so I tried to replicate that. Not slow like usual, but a power move with hard contraction. Didn't feel like it worked until the end, so maybe I need to go extra heavy/low rep.

    Lame ass leg workout but got a good pump. Forced myself to even do anything, and at least I did good on the small stuff.

    With 2 days off of work again this week and nowhere to be, I'll lift every day this week in some capacity.
    Last edited by StinnerOzz; 12-27-2020 at 04:31 PM.
    Lifting. Hockey. Headbanging.

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  13. #853
    Death Metal Madman StinnerOzz's Avatar
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    UPPER 1


    Warmups
    Incline pushups x15 / pullups x8



    Landmine Linebacker Rows
    90x8 add 115x6 add 140x10,6 RP
    SS Cable Rows: 70x15 w/3s peaks

    Slight Incline Cable Pullovers
    70x10,10,8, 15s rest (narrow, narrow, wide)


    Slight Incline BB Press
    155x6 add 175x5 RP 195x4,4,3 RP

    Gironda Dips: +20x8,6 RP +10 partials



    Upright Rows SS DB Side Laterals
    95x20 / 25x10
    115x10 / 20x15



    Decline Skullcrushers
    80x12,8 RP
    +Decline crunch w/EZ Bar x4 after each set of skullcrushers

    DB Curls (iso vs reps)
    30x5,4,3,2,1 each alternating
    30x5,4,3,2,1 each alternating

    Cross-body Cable Rev. Grip Pressdowns
    20x15, 30x10, 35x10

    Rev. Incline Rev. Curls SS Rev. Incline Curls
    70x10 / 8




    One of the next upper days: run the rack for Rev Grip Pressdowns & focus on rear delts.
    Lifting. Hockey. Headbanging.

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  14. #854
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    Legs were still a little tender from the other day, the light workout turned out to be pretty good after all! Keeping it simple here so I can have another leg day later.



    LOWER 1

    Warmups
    Skater Squats x6 each / Ham Bridge +35x20 / Walking Lunge x10 each

    Donkey Calf Raise
    90x20, 115x15, 140x15
    185x6 3s peaks/stretch / 6 straight RP 8 straight

    Seated Calf Raise, explosive w/hard peaks
    80x12,6,6,6, 10s rest



    Frog Crunch, hard peaks
    15, 15, 15

    Front Squats, Frog Stance, bench for depth
    165x4,4,4,4,8, 20s rest

    Single Leg foot-fwd DB RDL
    40s x6,6,6 each alternating no rest, 10s RP



    Heavy Band "Alphabet"
    Just something to try for a unique burn. Probably have to practice a bit...




    Next leg day, include
    Bulgarian Squat, short step for quads, single DB + stabilizing
    40x, x each
    Lifting. Hockey. Headbanging.

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    UPPER 2


    Fly Press SS J-Pulldowns
    Slight decline 60x12 / 110x12
    Slight decline 70x10 / 130x10
    Flat 80x12 / 150x8
    90x8,4 RP +10s iso last reps / Neutral 180x8,5,4 RP

    Slight Incline Press w/2 half reps @top
    135x8?

    BB Rows
    185x8 drop 155x8 drop 135x8


    Cross Body Rev Grip Pressdowns
    25x10, 3s peaks
    30x12, hard peaks
    40x8, hard peaks SS Rev both arms x15, 2s peaks


    DB Curls 2s peaks
    30x4 add 35x4 add 40x4
    15s RP / DB Hammers 40x6


    Arnold Press
    30x20
    30x15 SS W Press: 30x12
    Lifting. Hockey. Headbanging.

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  16. #856
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    FULL BODY
    “Easy” volume with expectation to lift tomorrow depending on what's sore. Plus I was tired as hell and had plans to get to.


    I also heard hockey is planning to start back up within 2 weeks and now I’m severely regretting I wimped out on doing some tough cardio...despite buying a new elliptical machine (smh). If this goes off, I’ll be changing my routine to lighter leg day(s). I’ll keep my nutrition where it is except adding back my pre-game cup of oatmeal, and will see how that goes. Hopefully that’s a sufficient addition for a game, the skating will boost my conditioning/fat loss, and so on.





    Warmups
    Deadlifts 185x5 / Rev Lunges x6 each / Gironda Chin x5 / Ring Dips x6 / Band Pullapart 5s isos x6
    2 sets



    Deadlifts SS Incline Ring Flybrid SS Pullover
    225x4 / x5 / 70x10
    275x4 / x8 / 70x8

    Deadlifts SS Gironda Chins SS Cable Pec Fly
    305x3 / x5 / low pulley 25x6 each, 2-3s concentric/eccentric
    315x3 +20s iso / x5 / high pulley 30x8 each, 2-3s concentric/eccentric



    DB Split Squat on a step, alternating no rest: 35s x4,4,4,3,3 alternating no rest
    SS Lying Leg Curls: 25x10 w/5s negatives
    SS BW Sissy Bench x6
    SS Leg Extension toes in: 60x10 w/3s peak/con/ecc


    Will probably do something tomorrow or Sunday, depending what is sore and what isn't, and will include calves & abs.
    Last edited by StinnerOzz; 01-02-2021 at 04:11 PM.
    Lifting. Hockey. Headbanging.

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  17. #857
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    End of last week was a total disaster and I’ve been unable to get to lift since the last one. So much for all my good plans as usual. Trying to get back to normal today. I have a crazy busy week or few weeks coming, and hockey is supposed to start up again next week. I planned to play w/my new team only this time, and that’s just as well because my old team is in the same division now so we’ll get to play each other! That should be fun, I just wish I wasn’t so out of hockey shape but hopefully I’ll bounce right back. I mean, it’s guaranteed nobody on either team is as active as I am, but many of them are the type whose abilities never seem to fluctuate. We’ll see! That will at least help me deal w/lifting, as I’ll do fewer leg days FOR SURE. I’ll either do 1 moderate/heavy session or 2 light ones weekly in addition to skating.



    UPPER 1

    Warmups
    Ring Dips x4,4 SS Pullups w/leg raise iso x4,4,4




    Gironda Dips w/bounces @ bottom: x8,6,4,4, 20s rest
    SS High Pulley Standing Fly: 30x10 each w/3s peaks & negatives

    Frog Crunch x15 SS Hanging Trunk Curl w/light red band (slow burn) x whatever

    Frog Crunch x15 SS Cable Leg Tucks w/5s peaks: 30x8



    Gironda High Pulldown Rows
    90x10 / 115x6 / 140x6,6,6 RP - all with 20s rest

    Frog Crunch x15,10,6, 10s rest
    SS Oblique jackknife x12 each side




    Arnold Press
    35x20, 40x12, 45x10
    SS Bent Rear Laterals: 50x12,8,8, 15s rest
    SS DB Side Lateral 21s @20 / drop 15x12


    Cross Body Rev Grip Pressdowns
    35x10,6,6 RP alternating
    SS Rope Pressdowns w/2half-reps @ peaks
    50x8


    Incline DB Curls
    25x15
    30x5 add 35x5 add 40x3,4,3 RP


    BB Curls: 45x30
    Lifting. Hockey. Headbanging.

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  18. #858
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    LOWER 1

    Warmups
    Donkey Calf: 90x20, 90x20

    Hanging leg raise x15
    Decline #1 crunch, exhale @ peaks
    x8, x8

    Landmine Belt Squat (something new)
    90x10 flat, 90x10 deficit/step



    Donkey Calf Raise 21s
    115, 130, 160

    Seated Calf Raise, explosive w/hard peaks
    70x15,8,6 RP
    90x10,6,6 RP

    Decline #1 crunch, exhale @ peaks
    x8 SS Twist crunch x20 each side
    x10 SS Twist crunch x20 each side




    Deficit Landmine belt squat, 3s squeezed non-peaks & negatives
    90x8,6,6,5, 30s rest


    RDL, 3s peaks
    225x4,4,4,4, 20s rest


    Leg Extensions, toes in w/extra focus on contraction
    50x25,13,10 RP


    Standing Cable Leg Curls
    20x20, 30x15 each leg




    Kneeling band crunch w/squeezed peaks,
    Medium purple band
    25,25,20, 20s rest


    Never really did belt squats before. They felt great, especially with that slow burn. The cable curls kinda sucked during the lift but felt good afterward. Difficult position to be in, but I did my best.
    Last edited by StinnerOzz; 01-07-2021 at 09:56 PM.
    Lifting. Hockey. Headbanging.

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  19. #859
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    Hockey is now scheduled to start in 1.5 weeks, assuming the world doesn't go crazier. I'm gonna run 5 miles a day to get in shape. Just kidding, I'm going to literally do nothing cardio wise except maybe jump some rope again. Once it starts I'll consider finally adding in some HIIT.



    UPPER 2 / PUSH


    If my legs are still sore tomorrow, I’ll do a pull workout then + legs on Friday.



    Slight Incline BB Press
    135x15 (#2) , 155x8 (#3), 175x5 (#3), 185x4 (#3), 205x8,4 RP


    High Pulley Standing Fly
    45x10 each
    20s rest / 45x6 each w/4-5s negatives


    Push Press w/extra half rep@peak
    135x4,3,3 RP
    30s rest / medium purple band side lateral: x20,10,10 RP


    Parallel Dips
    +45x8,6, RP +10s iso last rep each

    Cable Kickbacks
    15x20, 25x12, 25x10 each
    Lifting. Hockey. Headbanging.

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    UPPER 3 / PULL


    DB Rows, emphasis on lat curve
    50x8, 60x8, 70x6, 80x4 each
    90x4,4,3,3 cluster set, each, 15s rest

    Slight Incline Cable pullovers
    45x8 w/5s concentric/eccentric
    70x6 w/3s con/ecc
    70x12 straight


    Snatch Grip High Pulls
    155x6, 175x5, 195x4*, 205x3*, 215x2*
    *SS Rev. Fly w/light red band: x12-15 each


    BB Shrugs w/bands & 2s peaks/neg/stretch
    185x6,6,6,8, 20s rest


    DB Hammer Curls w/2s peaks
    30x6 add 35x6 add 40x6
    SS Gironda Drag Curls
    75x12,6,6 RP


    Seated DB curls
    20x4 add 25x4 padd 30x4 add 35x3
    drop 25x drop 20x6 drop 15x10
    Lifting. Hockey. Headbanging.

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  21. #861
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    LOWER #2


    Warmups
    Skater Squats x6 each / DB RDL 60x8
    2 sets

    Donkey Calf: 115x12, 115x15

    Decline #5 Leg Raise x12 / SS Decline #1 crunch, exhale @ peaks x6


    ----


    Donkey Calf Raise 21s
    160, 160, 160, 30s rest

    Seated Calf Raise, explosive w/hard peaks
    80x15,8,6 RP



    #4 Decline Leg Raise, 20s rest: 20,10,10
    10s rest Bosu twist Crunch x8 each side
    10s rest / Bosu crunch, exhale @ peaks x6
    SS Gironda Vacuum @40s



    Leg Extensions, toes in w/extra focus on contraction, 10s between sets
    50x8 add 60x8 add 70x6 add 80x6 add 90x10

    Deficit Landmine belt squat, 20s rest
    140x8,8,6,6

    Lying Leg Curls 2up/1down: 30x8 each
    SS both x8
    Lifting. Hockey. Headbanging.

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  22. #862
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    Still no hockey. Next week?




    UPPER 1

    Warmups
    Ring Dips x4,4 SS Pullups w/leg raise iso x4,4,4

    Bosu Ball Cable Crunch
    +20x8, +20x8, +30x8, +30x12



    Gironda Dips w/bounces @ bottom
    x9,6,4, 30s rest
    RP High Pulley Standing Fly: 50x10 each
    RP Guillotine Press half reps @top: 135x10 w/2s peaks


    Wide Pullups
    +45x6,4,3,2,2 RP

    Incline Bench DB Seal Rows
    40x20,10 RP (increase)


    Landmine Linebacker Shoulder Press
    90x10,10,10,8,8,8, cluster sets not to failure
    (Will do side/rear delt isolation next upper session)


    Incline DB Curls
    35x15 drop 30x7 drop 25x7 drop 20x8
    SS Narrow BB Curls: 45x20


    CG Bench
    165x8, 165x8, 165x8, 165x8, 165x8


    Rope Pressdowns w/2 half-reps @peaks
    45x10 drop 35x6 drop 25x6
    Lifting. Hockey. Headbanging.

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  23. #863
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    LOWER 1

    Warmups:

    Landmine Linebacker Calf Raise
    +extra half rep @ top: +90x8, +90x8

    Skater Squats x8 each SS Squat Jumps x6


    ---

    Landmine Linebacker Calf Raise
    +115x15,8 RP
    +115x12,6 RP / drop 90x8,5 RP

    Seated calf raise double peaks
    80x8 drop 70x6 drop 60x8 drop 45x15 straight
    60x8 drop 45x8

    Bosu Ball Cable Crunch SS Abwheel FLR
    +25x10 / 4 each
    +30x8 / 4 each
    +35x8 / 4 each
    +35x6 w/5s peaks / 4 each



    Landmine Linebacker Squats
    90x6 add 115x6 add 140x6 RP
    90x6 add 115x6 add 140x6 RP/add 160x8

    Pullthroughs / Sissy Bench
    80x15 / 12

    Lying Leg Curls
    30x10,6 RP / drop 20x10


    Pullthroughs aren't so great on my setup. Bah.
    Lifting. Hockey. Headbanging.

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  24. #864
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    Quick one, killer pump everywhere.

    Hockey is officially back on Monday, AND it's our championship makeup game from last March - lol... I'm gonna feel like death but I'm ready!




    UPPER #2


    Warmups:
    Slight Incline Fly Press SS J-Pulldowns
    50x10 / 90x12
    50x12 / 110x10

    ------


    Cable Rows
    120x15, 150x10
    Loose w/cheat: 180x8

    Neutral Grip Pulldowns w/slow negatives
    140 @5s x5, @3s x5, @2s x5



    Guillotine Press
    155x8, 175x6, 185x1

    High Pulley Pec Fly
    55x6,6 each alternating no rest



    OH DB Extensions
    30x15, 35x12, 40x10

    BB shrugs 3s peaks/stretch
    225x6,6,6 RP

    DB Kickbacks: 30x10, 40x8 each

    DB Hammer Curls, iso/reps
    35s x10/5, 10/5, 10/5



    DB Side Lateral iso/reps
    25x 5/5, 5/5, 5/5, 3/3, 3/3
    SS Bent Rear Laterals 40x20,12 RP
    SS Gironda DB swing 15s x12 each

    SS Band Pullapart iso holds: red band x10
    Lifting. Hockey. Headbanging.

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  25. #865
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    LOWER #2



    Warmups
    Skater Squats x6 each / DB RDL 60x8
    2 sets

    Various standing calf raises

    Donkey Calf: 115x15

    Decline #5 Leg Raise 3s peaks x8 / SS Decline #1 crunch, exhale hard @ peaks x5


    --------


    Donkey Calf Raise 21s
    175, 175, 30s rest

    Seated Calf Raise, explosive w/hard peaks
    80x10 / drop 70x8 / drop 60x10 / drop 50x10



    Leg Extensions, toes in w/extra focus on contraction, 10s between sets
    50x8 add 60x8 add 70x6 add 80x6 add 90x10

    Deficit Landmine belt squat
    140x12,8,6,6 RP

    Lying Leg Curls 2up/1down: 30x8 each
    SS both x8



    #4 Decline Leg Raise, 20s rest: 20,10,10, 10s rest
    10s rest Bosu twist Crunch x8 each side
    10s rest / Bosu crunch, exhale hard @ peaks x6
    SS Gironda Vacuum @40s
    Lifting. Hockey. Headbanging.

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  26. #866
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    Whew, my legs were BEAT from hockey. I was dumb and didn’t even think to stretch beforehand, and my adductors are really making me pay for it. Both teams were equally out of playing shape, and we ended with a 1-goal game which we very likely would have before the hiatus anyway. We won and are officially back-to-back champs! I had 1g1a.

    That + daily business kept me from lifting yesterday, but I killed it today. I’ll keep legs to 1x this week.



    UPPER 1



    Warmups
    Ring Dips x8,5
    Pullups w/leg raise iso x4,4,4



    Gironda Dips w/bounces @ bottom: x9,6,4, 30s rest (rough!)
    RP High Pulley Standing Fly: 50x10 +10s iso/5s negative final rep each
    RP Guillotine Press half reps @top: 145x10 w/2s peaks (+10lbs)



    Wide Pullups: +50x5,4,3 clusters
    Neutral: +50x4,3 clusters / drop Wide: BWx8
    RP Incline Bench DB Seal Rows: 60x12,8,6 RP



    Landmine Linebacker Shoulder Press w/extra half-rep @ peak
    90x10,8,8 RP
    SS light red band Side Lateral isos, 2-3s: x6,5 each



    Bosu Ball Cable Crunch: +25x8, +35x6
    +35x6 SS w/Bosu Twist Crunch: x6 each



    Incline DB Curls
    35x15 drop 30x7 drop 25x8 drop 20x8
    SS Cable Curl: 50x6 w/3s peaks



    CG Bench SS DB Kickbacks
    165x6 / 35x8
    165x8 / 35x8
    165x8 / 30x10
    165x8 / 30x10
    Lifting. Hockey. Headbanging.

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    LOWER (#2, if I count hockey as #1…)



    Warmups - x2 sets
    Goblet Squats 70x6 / Elevated Hamstring Bridge +45x15 / Walking Lunge x6 each

    Misc calf raises

    Janda crunch x10
    Rev Crunch x5
    Kinda-dragon flags x10


    -----

    Seated Calf Raise, *2s peaks
    70x8*, 80x8*, 90x10
    100x6,6,6,6 RP


    Landmine Linebacker Calf Raise, flat, 15s rest
    140x10, 140x10, 140x10, 115x10, 115x10 +30s iso hold



    Ab giant set, 15s rest on all
    #4 Decline Garhammer: x8, x8
    Seated Leg Tuck, 3s peaks: x6, x6
    Janda crunch: x6, x6 zc+5s iso final rep each



    DB Step-ups, 20", each leg
    30s x5 / add 35s x5 / add 40s x4
    drop 25s x8
    RP add 50s x6

    BB Rev lunge: 95x6,6 each, alternating no rest
    RP Lying Leg Curls 3s negatives 25x20
    SS Sissy Bench: x15



    Ab giant set, 15s rest on all
    Kinda-dragon flags: x8, x8
    Janda crunch x6 each / straight x5
    Seated Leg Tuck, 3s peaks: x6, x6
    Last edited by StinnerOzz; 01-21-2021 at 03:58 PM.
    Lifting. Hockey. Headbanging.

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  28. #868
    Registered User Athena's Avatar
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    Congrats on the 1g1a! And you're back to back champs!

    Good looking workouts, and good to see you're still at it.

    ~Athi
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    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Athena View Post
    Congrats on the 1g1a! And you're back to back champs!

    Good looking workouts, and good to see you're still at it.

    ~Athi
    Thank you!

    Welcome back
    Lifting. Hockey. Headbanging.

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  30. #870
    Death Metal Madman StinnerOzz's Avatar
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    StinnerOzz is offline
    I'm still sore from Wednesday's workout so I just got something in and will ail to repeat Sunday if possible. If not, then Tuesday.




    UPPER #2


    Flat BB Bench, slow SS Neutral Grip Pullups
    135x20 / 15
    165x12 / 12
    185x10 / 10
    205x6 / 6 w/2 extra half reps @peak
    225x5 / 6 w/2 extra half reps @peak


    Janda crunch: x15
    +20x8 drop BW x8
    +20x8 drop BW x8


    DB hammer curls: 50x5 drop 45x5 drop 40x5 drop 35x8
    drop / regular curls 30x6 drop 25x6 drop 20x6


    V-bar Pressdowns
    70x20, 80x12, 80x10

    OH DB extensions
    30x10,6,6 RP each
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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