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  1. #901
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #1


    Warmups:
    Skater squats x5 each / Lying Ham Bridges +45x15 / Walking Lunges w/calf raise x10 each
    Skater squats x5 each / Lying Ham Bridges +45x10 / Walking Lunges w/calf raise x10 each



    Calf Raise off a step
    +90x20, +90x15, +90x10



    Front Squats, bench @parallel for depth
    155x5, 175x5, 195x3, 205x3, 225x3
    SS sissy bench to floor x6
    SS leg extension 70x12 drop 60x6 drop 50x6


    Lying Leg Curls: 30x20, 35x12



    Single leg Calf raise off a step
    +25x8,6,6 alternating each
    +50x3 alternating each
    SS 2up/1down 3 each, 3each
    RP +50x3 alternating each
    SS 2up/1down 3 each, 3each
    SS bw raise 5s iso x10



    Bent-leg Dragon Flags (a little better to focus on ab contraction)
    x6, x6, x6, cluster sets

    Hollow Body w/DB reach: 10x8, 20x8, 30x8
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  2. #902
    Death Metal Madman StinnerOzz's Avatar
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    Quick one today so I can do another quick one of back mobility, abs, and cardio Friday. Thurs will probably be off. Or vice versa.





    UPPER #2 / DELTS / ARMS / ABS



    Rope Upright Rows w/extra half-rep @ top SS Bent Rear DB Laterals
    50x8 / 40x8
    40s rest / 50x8 / 40x10
    30s rest / 50x8 / 40x10
    20s rest / 50x8 / 40x10


    Cable Upright Rows
    70x15,10,8 RP


    Cable Rear Laterals, 3s peaks
    20x10,8,8 each, 20s rest



    Incline Skullcrushers
    90x20,15,10 RP

    EZ Curls
    70x3 (5s peaks/negatives) / 10 straight
    70x5 (3s) / 10 straight wide



    Was going to do more for triceps, but my left one felt funny. Got away with my favorite movement and moved on…
    Last edited by StinnerOzz; 03-25-2021 at 12:22 PM.
    Lifting. Hockey. Headbanging.

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  3. #903
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #2

    LEGS / CALVES / ABS
    +back mobility, abs



    Warmups - x2 sets
    Skater Squats 6 / DB RDL 60x8 / Walking Lunge w/calf raise x8 each



    Power Clean + Front Squat to floor
    135x3, 135x3, 135x3, 135x3
    ***Each SS w/triple broad jumps



    (Band pullaparts in between)



    Landmine Donkey Calf Raise 21s
    160, 160, 160, 20s rest
    180x12,8,6 RP



    Sissy bench SS Lying Leg Curls
    8 / 30x10
    30s rest / 8 / 30x10
    30s rest / 8 / 25x12



    Seated Rope Face Pulls
    50x10, 50x10, 50x10



    Landmine Linebacker Front Squat
    135x15,5,5 RP
    SS DB RDL 70x8



    Ab wheel FLR x4 each
    SS Decline KB serratus crunch +25x8
    SS decline BB iso serratus crunch +45x5



    Bent-leg Dragon Flags x3
    SS Dragon flags x6
    SS Frog Crunch x12
    SS Hollow Body/DB reach +40x12
    Lifting. Hockey. Headbanging.

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  4. #904
    Death Metal Madman StinnerOzz's Avatar
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    Had to skip yesterday, got nearly no sleep and was a zombie all day.



    UPPER #1 / CHEST / BACK + a touch of arms



    Warmups
    Incline Ring Flybrid / Wide Inverted Rows
    8/8, 8/8

    Ring Dips 6 / pullups 6




    DB Flies w/big stretch: 35x12, 40x10, 45x10
    Each SS Band Rotation iso holds: x10 each

    Incline #3 DB Fly/Press: 80x10 +10s stretch
    SS Ring flybrid x6

    Wide Incline BB Press
    155x8 + 8 half reps @ top
    SS Face Pulls: 50x15


    Snatch Grip Rack Pulls above knee (peg 3)
    w/10s iso hold to strengthen everything
    295x5*
    315x5*
    365x3
    (doubled iso length)

    *SS 20s pec stretch & face down rear delt rotation raise iso x5@10s
    (+2 rotation reps)


    Ring pullovers (kneeling)
    8, 10, 15
    I bet I couldn't eke out 1 full standing rep. Felt great though, I will keep these in.


    Wide cable rows (lat bar)
    90x15+5
    120x10+5
    140x8,3,3 RP




    OH DB Extensions, each
    35x15, 40x8,4,4 alternating no rest


    DB Curls iso/reps
    30 @ 5/5, 4/4, 3/3, 2/2, 1/1



    Tomorrow will be lower and abs. Wednesday is either off or some cardio, and Thursday will be arms/delts and probably some back/chest to warm up.
    Last edited by StinnerOzz; 04-03-2021 at 07:37 PM.
    Lifting. Hockey. Headbanging.

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  5. #905
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #1 / ABS


    Warmups - x2 sets
    Skater Squats 6 / DB RDL 60x8 / Walking Lunge w/calf raise x8 each



    Power Clean + Front Squat to floor
    135x3*, 135x3*, 145x3*
    *SS w/triple broad jump
    *SS DB Calf Raise: 60s x15
    *SS Seated Calf Raise: 70x10-12
    145x3 SS triple broad jump


    Landmine Donkey Calf Raise
    180x15,8,5 RP
    200x10,6 RP


    Sissy bench SS Lying Leg Curls
    8 / 30x12
    30s rest / 8 / 30x12
    30s rest / 8 / 35x10


    Ab wheel FLR SS Decline serratus crunch
    x5 each / +25x8
    x5 each / +35x8


    Landmine Linebacker Front Squat
    145x15,8,6 RP
    SS DB RDL 80x5,5 cluster set



    Dragon Flags x8
    SS Bent-leg Dragon Flags x8
    SS Frog Crunch x12
    SS Hollow Body/DB reach +40x15
    Lifting. Hockey. Headbanging.

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  6. #906
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2 / ARMS / DELTS


    Hang Clean & Push Press
    135x3
    145x3
    155x2,2,1 cluster


    EZ Curls SS Skullcrushers
    50x10 / 70x15
    70x8 / 80x15
    80x6,5 cluster / 90x8,8 cluster



    Tried a few ring exercises to see how they feel for shoulder mobility, stability, brute-force gains, etc. My delt pain hindered me more than anything, I feel I did pretty good for a first timer.


    Front Support, 2s peaks
    x6, x4 (hard to rotate fully. Should I be?)

    L-Sits (palms back): 10s x4, x4

    Shoulder Superman Thrusts
    L+R x8 each / Both x5
    (rings low enough?)

    Plank Leg Lift: x5 each
    (no full arm extension. I probably should?)


    I think the Oly lifts made the ring work tougher than it was already going to be! Next time I'll try them fresh. I know I skimped as necessary on the superman & plank stuff as far as full arm extension goes.



    Incline Side Delt Lateral SS Bent Rear Lateral short ROM w/2s peaks
    15x10 / 30x20
    12x12 / 40x15




    BTB Cable Curls, alternating no rest
    30x8,8,6,5,3,2


    OH DB Extensions, each
    30x20, 35x12, 35x12+3 assisted
    Lifting. Hockey. Headbanging.

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  7. #907
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #2 / ABS

    Hockey is back on Monday, so kinda easygoing today.



    Ring L Sits
    20s, 30s, 30s, 40s



    Leg Extensions, toes in
    50x8 add 60x8 add 70x8
    50x8 add 60x8 add 70x8 RP 80x6,6,6 cluster


    Lying Leg Curls
    20x8 add 25x6 add 30x6 RP 35x5,5,5 cluster


    Landmine Linebacker Front Squat, explosive
    135x6 (10s negatives) **
    160x6 (5s negatives) **
    180x6 (3s negatives)
    **SS Bulgarian Squat Jump x8 each SS Triple broad jump


    Landmine Linebacker Calf Raise off a step
    135x20, 160x15, 180x10
    Lifting. Hockey. Headbanging.

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  8. #908
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1 / CHEST / BACK + a touch of arms

    Hockey tomorrow, delts & arms Wednesday, Legs Thursday. Cardio maybe sometime.




    Ring Warmups
    Dips / Wide Inverted Rows / Pullups to Pecs
    6/5/5 - 2 sets



    DB Flies w/big stretch: 35x12, 45x10, 50x8
    Each SS Band Rotation iso holds: x10 each



    Incline #3 DB Fly/Press: 80x10 +10s stretch
    SS Ring flybrid x8 (bent arm)
    SS Dips x8 +20s iso
    SS face down rear delt rotation raise iso x8@10s



    Wide Incline BB Press
    155x8 +8 half reps @ top
    SS Face Pulls: 50x15



    OH DB Extensions, each
    35x15,8,6, alternating no rest



    Snatch Grip Rack Pulls above knee (peg 3)
    315x5 (10s iso)
    315x5,5 cluster (5s iso)
    365x8,4 cluster (2s iso)
    SS Ring pullovers (kneeling): x10



    Wide cable rows (lat bar): 120x10+5
    SS Rev grip J pulldowns: 120x10,6 RP
    SS Ring Pullovers (kneeling): x8 (5s negatives)



    DB Curls iso/reps
    30 @ 5/5, 4/4, 3/3, 2/2, 1/1
    RP triple peaks 20x8
    Lifting. Hockey. Headbanging.

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  9. #909
    Registered User Athena's Avatar
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    woot woot!! hockey is back!!

    not sure if i ever told you this story before, but i'm gonna tell it now: we live in a small town in the mountains on the olympic peninsula. one evening, my hubs and i and a couple of friends went to the local grill for dinner and sat in the bar area. all the t.v.s were playing some kind of sports, and the chicago blackhawks were in the stanley cup that year. i approached the bartender and asked him if he could put the stanley cup on the t.v. nearest us so i could watch my blackhawks kick some arse. he asked if i knew what channel it was on and i said no, but he could search for it in the on-screen guide. i returned to my table, excited to see my hockey on the big screen above us. the guy scrolled through the guide page after page. apparently he didn't know that the stanley cup is from hockey (what real man doesn't know this?!) because he settled on golf. ugh. i didn't have the heart to go grab the remote and tell him to turn in his man card.

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  10. #910
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Athena View Post
    woot woot!! hockey is back!!

    not sure if i ever told you this story before, but i'm gonna tell it now: we live in a small town in the mountains on the olympic peninsula. one evening, my hubs and i and a couple of friends went to the local grill for dinner and sat in the bar area. all the t.v.s were playing some kind of sports, and the chicago blackhawks were in the stanley cup that year. i approached the bartender and asked him if he could put the stanley cup on the t.v. nearest us so i could watch my blackhawks kick some arse. he asked if i knew what channel it was on and i said no, but he could search for it in the on-screen guide. i returned to my table, excited to see my hockey on the big screen above us. the guy scrolled through the guide page after page. apparently he didn't know that the stanley cup is from hockey (what real man doesn't know this?!) because he settled on golf. ugh. i didn't have the heart to go grab the remote and tell him to turn in his man card.

    Ugh that is unforgiveable! I hope they at least won that night for ya. If that was a clinching game, you without a doubt should have raised hell. Hawks are a fun team to watch, I catch them almost anytime I can.

    I think we were in Mexico one year and my wife and I took command of an entire party room of the bar (we don't drink, and the room was closed otherwise) to watch her team (Wings). They got stomped, but bad hockey is better than no hockey
    Lifting. Hockey. Headbanging.

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  11. #911
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2 / DELTS / ARMS / ABS


    Ring Front Support: 20s, 30s


    Ring Shoulder Superman Thrusts: L+R x4 each / Both + outward rotation x8

    (Skipped plank leg lifts and a set or two , no way was I holding myself up with my bad arm)


    Victory Raise, 4s negatives
    (Dumbbell Y raise w/black band doubled over wrists)
    12x10, 10x12


    Ring L-Sits (palms back): 60s, 30s, 30s


    BTB outward side lateral SS Incline DB Rear Delt Row SS Incline Trap Raise
    20x12 / 30x20 / 12x10
    15x15 / 35x15 (plates) / 10x12 drop 5x8




    Cable Curls on bench, to knees / + seated partials
    35x20 / x10


    Unilateral Rev. Grip Pressdown w/twist: 20x15,10,10 each alternating, no rest


    DB Curls 10x10 add 15x10 add 20x10 add 25x10 add 30x6 drop 20x10 drop 15x10 drop 10x15


    Medium Band Kickback iso
    x10 @5s each
    x10 @5s each




    Amazing how some things kill my shoulder and others don't even phase it.
    Lifting. Hockey. Headbanging.

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  12. #912
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #2 (hockey was #1)


    Easy one so I can do legs again on Friday. Nothing tomorrow since I’m sure I’ll choose not to do cardio for the 50th time in a row. Plus I have to assemble my new pulley tower



    Lying Leg Curls SS Leg Extensions
    30x6 / 60x6
    20s rest / 30x10 / 60x10
    20s rest / 30x12 / 60x12


    Band behind head twist crunch
    8 each
    4 each w/3s iso / Straight crunch iso @10s


    Calf Raise off a step
    +45x15, +60x10, +60x10
    +25x6 add 35x6 add 45x6 add 60x12
    +45x6 add 60x6 add 70x6 add 80x6 drop 60x6 drop 50x6 w/extra hand rep @top




    Frog Stance Front Squats, to bench for depth just below parallel
    155x5 add 175x4 - stopped here because the bar hurt my shoulder 👎


    Deficit Landmine belt squat, 3s non-lockout squeezed peaks/3s negatives
    90x8, 115x8
    SS DB RDL: 70x6,6,6 cluster



    #4 Decline Crunch iso: @10s x5
    SS w/Gironda Vacuum @30s
    SS Serratus Cable Crunch 3s peaks: +45x10 + 10s iso - each
    SS w/Gironda Vacuum @20s,30s,30s RP
    SS Bosu twist Crunch x10 each
    SS Oblique jackknife: x10 each
    Lifting. Hockey. Headbanging.

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  13. #913
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1


    Warmups
    High pulley cable flies: 20x15, 40x15
    SS low pulley rows: 20x15, 40x15
    SS low pulley scapular retraction 20x10, 40x10 w/2s peaks



    Cable Press/fly trying to test out this machine, pin 4 from top
    50x10 add 80x?,10 RP
    RP standing fly/elbow drive 50x15



    Incline cable Rows, pin 2 from bottom
    80x?,8,8 RP add 90x8 RP add 110x6 +20s iso
    SS straight arm pulldown 50x8 w/5s negatives



    Incline cable lower trap Y raise
    10x6,6,6,6 cluster

    Cable Side Laterals (both) SS Cable Rev Fly
    10x15 / 10x15
    20s rest 15x12 / 15x12
    20s rest 15x10 / 15x10



    Standing chest press pin 6 from top
    Extra half rep@peak
    50x8
    70x8


    BTB cable curls
    20x8 add 30x8 add 40x8 +10s iso


    Cable fwd extensions: 40x20
    SS Rope Pressdowns: 40x12
    SS Kickbacks: 20x10 add 25x8 add 30x6




    I'm not sure this pulley tower is going to work for pressing like I'd hoped. Might have to stick to fly work or pressing that doesn't have any inward motion, because the cables rub against my arms way too much. Bummer. I don't really want to keep a 2nd one after all, just to be able to do chest work. The weightratio on this thing varies depending whether or not I use 1 or 2 hands on either 1 or 2 handles. So it's good that I can do it either way, but I have to be mindful so I can make sure to know my weights/reps.

    Skipped lower #3 last week because my knee was bugging me. Skated for 2 hrs on Saturday w/the family anyway, so that was something.


    Low vol today to get back into the 3x per week swing for upper body. Legs will be after hockey at least once, probably with moderate/high volume so I can leave it at that. My shoulder may be on the end after a chiropractor visit; she felt my joint was out of alignment and it's been improving since then. That's some good news!
    Lifting. Hockey. Headbanging.

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  14. #914
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    Took a slapshot directly into my quad last night, so not doing legs today. Blew it in a shootout but I had 2 good goals. Felt nice!




    UPPER #1



    Ring Warmups
    Y Raise SS Dips SS Pullups
    10 / 6 / 6
    10 / 6 / 6

    Want to try wide/Bulgarian ring dips, but my shoulder is nowhere near ready.



    Neutral Grip DB press
    Flat 70x12 / Slight Incline x8(#2),8(#3) cluster
    (Incline 3 felt the best)


    Gironda lower pec press
    50x8, 50x8 w/3s peaks


    Shoulder was killing me today, did what I could and moved on quickly. Going to skip pec work on upper day 3 at a minimum. Cable work felt good for my pecs and way better than the moves I tried last time, thank God.



    Snatch Grip Rack Pulls above knee (peg 3)
    315x8 (10s iso)
    RP 365x5,4,5 RP (5s iso)

    Ring pullovers (kneeling): x15 (threw in a couple standing ones too!)
    SS Meadows Rows: 60x6,6 RP alternating no rest


    Scott Press: 25x30
    Gironda style, per Daryl Conant. Restricting it to 1 burning set to see how it feels.


    Incline Cable Curls w/3s peaks/negatives
    30x12,8 RP add 40x6


    Fwd rope cable extensions
    50x15,10,8,6 RP
    Lifting. Hockey. Headbanging.

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    Lower #2 (hockey was #1) / ABS


    No linebacker attachment on the landmine today, my shoulder is too sore. I just laid the bar on my other shoulder for everything.




    Landmine Split Squat SS Landmine RDL
    25x10 each / 70x10
    45x8 each / 90x12
    45x8 each / 125x10

    Each SS Ring L Sits, 5s iso reps: x5, x5, (skip)
    SS Standing calf raise off a step 2up/1down
    15 each, +20x10 each, +35x8 each



    Light band twist crunch: x8 each w/2s iso
    SS Serratus Cable Crunch: 50x6, 5s peak (tower)
    SS Hollow Body DB Reach: 50x12
    SS Gironda Vacuum @30s



    Lying Leg Curls 2up/1down
    25x6 each / Straight x8
    SS Sissy Bench: 12
    SS Leg Extension: 50x6, 5s peaks



    Landmine Bulgarian Squat
    25x20, 35x15, 45x20


    Standing calf raise off a step, peaks @ 10s,5s
    +70x4,4 / drop +45x4,4 / drop +25x4,4



    #4 Decline Crunch iso: @5s x5
    SS Gironda Vacuum @30
    SS Oblique crunch: x15 each
    SS Hollow Body DB Reach: 50x12
    SS Gironda Vacuum @30s
    Lifting. Hockey. Headbanging.

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    UPPER #3

    Only very light pec stretch stuff, want to give my delt some rest. Ironically I didn’t skip delt work because that of course doesn’t bother me at all.




    Ring Warmups
    Pullups 6 / Y Raise 10

    Pullups / Y Raise / Face Pulls / Inverted Rows
    6 / 10 / 6 / 10



    Landmine Row:60x8,6,6,6, alternating no rest
    SS J Pulldowns: 110x10 w/3s peaks


    Cable Front Raise: 20x10 RP
    SS Standing Rev. Fly: 20x25,10 RP

    SS BTB Cable Side Laterals iso/reps
    20x 5/5, 5/4, 5/3, 5/2, 5/1
    RP cable upright rows 25x20



    Cut it short, absolutely unbearable headache and I could barely breathe. I'm gonna go get some junk food to fight it :shrug:
    Lifting. Hockey. Headbanging.

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  17. #917
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    Friday and Sunday turned into lost days due to personal crap taking up all my time. This week will be 2x upper/2x lower at best.




    UPPER #1 / LOW VOL
    Still skipping pecs
    Lower tomorrow



    Warmups
    Pullups / Decline Crunch / Face Pulls
    various, 2 sets



    Gironda High Pulldown Rows
    90x8 add 115x8 add 140x6,6,6 RP

    RP Standing Low Cable Rows
    90x? 3s peaks
    RP 115x6 3s peaks



    Ab wheel FLR x6 each
    SS Decline KB serratus crunch +25x8
    SS Bent-leg Dragon Flags x6



    Cable Side Laterals reps/iso
    20 x1/1, 2/2, 3/3, 4/4, 5/5
    drop 15 x6/6, 7/7
    drop 10 x8/8, 9/9
    drop 5 x10/10

    Standing Rev. Fly: 20x15,8 RP 2s peaks



    Hammer Curls: 3s peaks 30x10 drop 25x8 drop 20x8
    RP BTB Cable Curls: 25x12? w/2s peaks

    V-bar Pressdowns double peaks: 50x12
    SS Rope Pressdowns: 50x8
    SS OH DB extension: 30x8,6,4 each alternating no rest



    Bent-leg Dragon Flags x2
    SS Dragon flags x6
    SS Frog Crunch x15
    SS Gironda Vacuum @30s
    SS Frog Crunch x12
    SS Gironda Vacuum @30s
    Lifting. Hockey. Headbanging.

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    Early one today


    LOWER #2 (hockey was #1) / ABS



    Warmups
    Skater Squats 6 / Landmine RDL 45x12 / Landmine Goblet Squat 45x10
    x2 sets



    Standing Calf Raise
    +25x15, +45x15
    +70x10 +20s iso
    +90x10,8,6 RP +10s iso final rep of each


    Single Leg Squats
    95x12 each
    115x10 each
    125x10,6 each alternating no rest


    Lying leg curls 3s peaks
    30x12 drop 25x8 drop 20x8


    Abwheel SS Decline iso crunch
    20 / 30s
    20 / 30s
    Lifting. Hockey. Headbanging.

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  19. #919
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    UPPER #2


    Warmups:
    Low Cable Fly: 25x10
    SS Pullups x6
    SS high cable fly: 25x? Way too light here
    SS Rope Face Pulls: 40x15
    SS Incline Ring fly: x? With 3-5s peaks and negatives


    Neutral Pullups: 15,7 RP
    SS Ring Inverted Row iso hold @20s
    SS Neutral Pullups x4 +10s iso/negative
    SS Ring Inverted Row iso hold @20s



    Swiss Ball Squeeze: 60s
    SS high cable dip press: 40x10 add 50x10? w/triple peaks

    Swiss Ball Squeeze: 60s
    SS high cable dip press: 60x8 3s peaks/negatives

    Light pec stuff trying to get a good pec stretch & pump while saving my delts.



    Guillotine Curls reps/iso
    40@ 1/1 all the way thru 7/7
    Delt started bothering me, so drop 25x 8/8, 9/30 (burrrrn)


    Scott Press: 30x20, 30x20
    Gironda style, per Daryl Conant. Upping to 2 sets


    Dual Cable Kickbacks iso/reps
    20@ 1/1 all the way thru 7/7
    Drop 15x10/30 (burrrn)




    Killer pump today! Done in under 35 min.
    Lifting. Hockey. Headbanging.

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  20. #920
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    LOWER #2 (hockey was #1) / ABS

    Most likely not doing a 2nd leg lift this week. Wayyyy too busy with my kid's activities! Had to skip Friday and Saturday, and with his spring schedule I'll be lifting earlier than usual (during work) in order to not be relegated to doing so late or first thing in the morning. Very glad to have a home gym right now!




    Landmine Hack Squats
    45x10, 45x15, 45x15
    8-10s negatives x5
    8-10s negatives x5
    These were crazy tough for the weight! I liked them though, hopefully as I progress they're still doable w/me leaning against the plate to "anchor myself in"


    Standing Calf Raise
    +25x20, +45x15
    +70x10 +20s iso
    +70x10,8,8,6 RP +10s iso final rep of each


    DB RDL
    70s x15,8,8 RP


    Lying leg curls 3s peaks
    35x10 drop 25x6 drop 20x8




    Abwheel x20
    SS Frog iso crunch @20s
    SS Mountain Climbers x30 each side


    Abwheel FLR x6 each
    SS Frog iso crunch @20s
    SS Mountain Climbers x30 each side
    30s rest
    Abwheel Abwheel FLR x6 each
    SS Frog iso crunch @40s
    SS Mountain Climbers x30 each side
    Last edited by StinnerOzz; 04-27-2021 at 06:51 PM.
    Lifting. Hockey. Headbanging.

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  21. #921
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    Still staying away from major pressing moves and going for pec pumps.

    Tomorrow I MIGHT do a couple quick sets for arms if I can work it into my day.

    These next couple weeks or so will be insanely busy for me, so I’m gonna have to shift to 3 lifts a week. A lower day, and then split upper body by either big/small groups or push/pull. That way I don’t have to worry about having a day off in between sessions and hoping my days line up properly along w/keeping legs rested for hockey/playing hockey. Never been this busy, but it's all good stuff so life is awesome.




    UPPER #1 CHEST / BACK / DELTS


    Warmups:
    Low Cable Fly: 25x12
    SS Pullups x6
    SS high cable fly: 45x12
    SS Pullups x8
    SS Rope Face Pulls: 45x8 drop 35x8
    SS Incline Ring fly: x10



    Neutral Pullups: 15,7 RP
    SS Ring Inverted Row iso hold @20s
    SS Neutral Pullups held iso/negative
    @10/10, 8/8, 8/8, 8/8
    SS Ring Inverted Row iso hold @20s

    Standing Cable Rows: 100x12,6,6 RP



    Swiss Ball Squeeze: 60s

    RP high cable underhand dip press: 70x12 drop 60x8 drop 50x8
    w/3s peaks & 20s iso last rep of each
    SS Ring Incline Fly iso hold @20-30s?
    SS Ring Incline x4



    Kneeling Cable Shoulder Press
    3s peaks 50x12
    10s rest / iso/reps 50x 5/5, 4/4, 3/3, 2/2, 1/1
    20s rest Gironda DB Swing 15x15,8,8, RP each side



    Bent Rear Cable Laterals:
    35x10 drop 25x10 drop 15x12 drop 10x12
    Last edited by StinnerOzz; 04-29-2021 at 03:14 PM.
    Lifting. Hockey. Headbanging.

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  22. #922
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    UPPER #1


    Warmups
    Ring Flybrid SS L-sit Ring Pullups 6/6, 2 sets
    Band face pulls/pullaparts: 15 / 12



    Unilateral High pulley fly
    30x8 drop 20x8 each
    SS underhand dip press w/2 bottom half reps 60x10?
    SS same w/double peaks 60x10
    SS Swiss Ball squeeze @60s

    #3 Incline DB fly press
    full/top/bottom partials 80x6 each

    OK, not quite ready to hit it hard just yet. Felt decent, but I had to keep it safe



    DB Rows, 15-20s between sets
    80x6,6,6,6,6,6

    Pullups 5s iso/negative x4,3,3 RP
    SS Band face pulls/pullaparts: 15 / 15



    Cable side lateral reps/iso
    20 @5/5, 4/4, 3/3, 2/2, 2/2, 2/2
    20 @5/5, 4/4, 3/3, 2/2, 1/1
    Each SS band pullapart iso reps: 10s x4



    Dual pulley Sideways Rope Pressdown iso/reps
    30 @5/5, 5/5 / add 40 @5/5, 5/5
    SS Tail Ends:50x8 straight


    Guillotine Curls iso/reps
    30 @5/5, 4/4, 3/3, 2/2, 2/2, 2/2
    Lifting. Hockey. Headbanging.

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  23. #923
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    FULL BODY

    Quick thing to get something done, or I would have skipped. Had a work meeting to get to.

    Just some volume here, had 0 mental readiness to really push today so much that I didn't even take a pre w/o or even plan to lift at all. Felt OK though.

    Thinking frequency with something like this may be more attainable in my busy schedule than planning 3-4 workouts and worrying about spacing and high intensity. I'll see how it goes.

    We won hockey last night, finally, in a close game that we turned into a blowout late.



    Parallel Squats: 135x10
    SS Gironda Chins: x6
    SS Ring Dips: x6
    SS Ring L-sits: 20s


    Parallel Squats: 155x10
    SS Gironda Chins: x6
    SS Ring Dips: x6
    SS Ring L-sits: 30s


    Parallel Squats: 175x10
    SS Hise Breathing Shrugs: 175x20
    RP J-pulldowns: 185x8
    SS Ring Dips: x6
    SS Ring L-sits: 30s


    Landmine linebacker single leg squat bottom half reps
    45x15 each
    SS A2G Squats 45x8 w/5s negatives
    RP J-pulldowns: 160x10
    SS Ring Dips: x10
    SS Ring L-sits: 30s



    Landmine linebacker calf raise off a step
    iso/reps
    45x 10/10, 9/9, 10/7, 10/5, 10/5, 10/5



    Landmine linebacker shoulder press
    45x15, 45x15, 45x12, 45x12, 20s rest
    Lifting. Hockey. Headbanging.

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  24. #924
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    LOWER #2 / ABS



    All SS one after the next for Warmups:

    Parallel Squats, bench for depth
    135x20, 165x15

    Single-Leg Calf Raise: various warmups

    Ring L-sits SS Cable Crunch
    30s / 45x12
    30s / 30x10-12 w/3s peaks


    -----


    Parallel Squats, bench for depth
    185x15,10,8, clusters (not quite full RP intensity)
    225x12

    BB Squats bottom partials, frog stance
    135x10

    RDL: 185x4,4 RP w/5s peaks and negatives



    Cable Crunch SS DB hollow body reach
    30x12 w/3s peaks / 40x10
    35x10 w/3s peaks & 20s iso / 40x10





    Landmine Linebacker Calf Raise off a step
    90x15 +2 calf shakes
    8 reps +2 calf shakes
    8 reps +2 calf shakes
    8 reps
    Burnouts @15s
    2up/1down x5-10 each
    Last edited by StinnerOzz; 05-07-2021 at 07:14 PM.
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  25. #925
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    UPPER #2

    Morning workout with my son AND my friend who usually comes over once a week.



    Ring Warmups
    Dips / L-sit Pullups / Inverted Row 3s iso
    x6 each, 2 sets

    Bosu Twist Crunch x10 each side

    Serratus Decline DB Crunch SS Serratus Cable Crunch iso/reps
    +35s / 50 @10s x3/10 each


    ----


    Guillotine Press
    Gironda’s 10-8-6-15 w/60s rest
    (~50%,75%,100%,35%)
    135x10 (woops wrong weight), 135x8, 175x6, 65x15
    SS Gironda Vacuum @40s

    Delt did NOT like these at all today. But I'm done until Tuesday at the earliest, so **** it.


    Cable fwd extensions: 55x15 +10s iso
    SS Tail Ends: 55x10
    SS Parallel Dips: x15



    Neutral Grip Pulldowns, 10-8-6-15
    100x10, 150x8, 195x6, 70x15
    SS Gironda Vacuum @40s



    BTB Cable Curls, alternating no rest
    30x 4 sets RP'd


    Cable Shrugs
    70x15 w/3s peaks
    100x15 w/3s peaks


    Abwheel FLR x6 each ?
    SS Gironda vacuum @60s
    Last edited by StinnerOzz; 05-08-2021 at 01:17 PM.
    Lifting. Hockey. Headbanging.

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  26. #926
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    Originally Posted by StinnerOzz View Post
    Ugh that is unforgiveable! I hope they at least won that night for ya. If that was a clinching game, you without a doubt should have raised hell. Hawks are a fun team to watch, I catch them almost anytime I can.

    I think we were in Mexico one year and my wife and I took command of an entire party room of the bar (we don't drink, and the room was closed otherwise) to watch her team (Wings). They got stomped, but bad hockey is better than no hockey
    yeah, we won that night. i just didn't have the heart to walk over to him and say, "HOCKEY, DUMBASS! HOCKEY!!" actually, i should have taken control of the remote control.


    Originally Posted by StinnerOzz View Post
    FULL BODY

    Quick thing to get something done, or I would have skipped. Had a work meeting to get to.

    Just some volume here, had 0 mental readiness to really push today so much that I didn't even take a pre w/o or even plan to lift at all. Felt OK though.

    Thinking frequency with something like this may be more attainable in my busy schedule than planning 3-4 workouts and worrying about spacing and high intensity. I'll see how it goes.
    ya know, a non-bodybuilder once gave me some killer advice: he said that when i don't have time to work out, i should do a quick warm up set, then do the heaviest set i can safely do on just that one warmup set. i thought he wasn't quite right in the head, and i'll admit i judged him for trying to give me advice...but just a few days later, i was in the office thanking him for the advice. i had been short on time that morning and short on desire to train, so i tried his trick and it just about killed me. plus, i was super sore the next day.

    just work out, dude. something, anything, is better than nothing, as we all know.


    We won hockey last night, finally, in a close game that we turned into a blowout late.
    YAY for winning! WOOT! WOOT!
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    UPPER #1

    Hockey last night, we won! Had a natural, 1-shift hat trick. Been a while since I’ve had one of those! Felt pretty good.

    Legs tomorrow, upper on Thurs. Maaayyyybe something on Fri.




    Warmups
    High Cable Fly: 50x15
    SS Pullups x6
    SS Floor Flies: 30x15
    SS Rope Face Pulls: 50x10




    Landmine Rows
    45x15 add 70x10 add 90x8 add 115x6 add 140x6,5,4 RP
    SS Pullup negatives @5s x5

    RP Ring Pullovers: x6/6/6 (kneel/stand/kneel)
    SS Rope J Pulldown, kneeling: 70x10? w/3s peaks



    Hise Breathing Shrugs
    175x10 add 205x10 add 225x15,8,8 RP


    Incline Band Curl isos, medium purple
    @20s, 20s, 40s, (10s rest)
    SS DB Hammer Curls: 30x15
    SS Drag Curls: 85x8,6 RP


    (intermission for work…)



    High cable underhand dip press, 3s peaks
    90x8? drop 70x8 drop 45x10
    SS high cable flies 45x20

    SS Swiss Ball Squeeze: 60s
    SS Cable pec crossup: 25x8,6,6 alternating no rest w/10s iso last rep each



    Scott Press
    30x20, 30x15, 30x12, 30x10, 20s rest





    Dual Cable Kickbacks iso/reps
    25@ 10/10, 9/9, 8/8, 6/6, 5/5, 4/4, 2/2
    drop 15@ reps/iso 10/30
    Last edited by StinnerOzz; 05-14-2021 at 08:01 AM.
    Lifting. Hockey. Headbanging.

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    Originally Posted by Athena View Post



    ya know, a non-bodybuilder once gave me some killer advice: he said that when i don't have time to work out, i should do a quick warm up set, then do the heaviest set i can safely do on just that one warmup set.

    just work out, dude. something, anything, is better than nothing, as we all know.
    Indeed, just get something in if you can! I wonder what the long term comparison would be between high intensity/extremely low volume/frequency like you said vs. Low vol/intensity + higher frequency is. I suppose that's what HIT was intended to be but at that point you complicate things and a lot of it becomes mental, etc.

    Seems like a big commitment and risk of no progress to sample it and see, so I stick to what I know and tweak minimally
    Lifting. Hockey. Headbanging.

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    Registered User Athena's Avatar
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    Originally Posted by StinnerOzz View Post
    Indeed, just get something in if you can! I wonder what the long term comparison would be between high intensity/extremely low volume/frequency like you said vs. Low vol/intensity + higher frequency is. I suppose that's what HIT was intended to be but at that point you complicate things and a lot of it becomes mental, etc.

    Seems like a big commitment and risk of no progress to sample it and see, so I stick to what I know and tweak minimally
    what are hise breathing shrugs??

    as far as the long term comparison is concerned, i'm going to stick with the basic rule of T.U.T. or time under tension. one really tough set is better than nothing for sure, but i doubt a body can physically respond the way we want it to without proper time under tension. i agree that there's a risk of no progress, so let's stick with what we know.
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    Originally Posted by Athena View Post
    what are hise breathing shrugs??

    as far as the long term comparison is concerned, i'm going to stick with the basic rule of T.U.T. or time under tension. one really tough set is better than nothing for sure, but i doubt a body can physically respond the way we want it to without proper time under tension. i agree that there's a risk of no progress, so let's stick with what we know.
    I agree, TUT is better for physique than just all-out numbers. You can tell I always focus a lot on TUT, but when I put extreme focus into it I usually feel it the most even w/low volume. Kinda goes along w/the theory behind HIT again, but different methods.

    Hise Breathing Shrugs are where you hold a bar like you're going to squat, but shrug up and down with heavy breath to help time: https://www.youtube.com/watch?v=-q25YFhHrig

    You definitely feel them, and I've done them on and off for a couple decades now but never enough to be able to attribute any gains to them. I can't say regular shrugs have really done a ton for me either, surely not when considering the intensity I've given to them.

    I think my best trap improvement has come from when I was doing Yates-style BB rows every week for 3-5 sets of 4-6 reps after a couple warmup pyramid sets of 10-15 each.
    Lifting. Hockey. Headbanging.

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