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  1. #931
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #2 (hockey was #1)


    Lying Leg Curls SS Sissy Bench
    30x8 / 6
    30x8 / 6
    30x8 / 6


    Various calf warmups


    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 x8 each


    Leg lifts off a bench: x20
    SS Bench V-sits x10
    SS Abwheel x10 +10s iso
    SS Frog Crunch: x5 w/10s peaks




    Landmine Hack Squats
    45x10, 45x15
    With linebacker attachment: 45x15
    5s negatives: 45x8
    5s negatives: 70x8


    DB RDL straight reps/5s negatives
    70s x5/5, 5/5, 5/5 RP


    Lying leg curls 3s peaks
    25x12+20s iso / drop 20x10 / drop 15x6 +10s iso


    Leg Extensions
    50x8 add 70x8 add 90x15




    Abwheel w/vest (40lbs): x8
    SS Kneeling Abwheel Plank w/vest: @15s
    SS Frog iso crunch @30s
    SS Gironda Vacuum @30s
    SS Seated leg crossovers @30s
    SS Gironda Vacuum @30s
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  2. #932
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2




    Warmups
    Standing High Cable Decline Angle Press: 50x20
    SS Bent Cable Rows: 70x15
    SS Wide Ring Dips: x6
    SS Rope Face Pulls: 35x15



    BB Rows
    135x6 add 155x6 add 175x5 add 185x5 add 205x5 / RP 225x8,5,3 RP
    SS Lying Cable Pullovers: 35x15



    High cable fly 21s: 70 (increase)
    SS Swiss Ball Squeeze: 60s
    SS Cable pec crossup: 20x12 each

    Shoulder hurt too much to do anything else 😡



    Hise Breathing Shrugs
    195x10 add 215x8 add 255x15,8,8 RP



    Scott Press: 30x20
    SS Cable Upright Rows: 50x15
    SS Gironda DB Swing: 15s x12 each way
    Eked out what I could, considering my delt. Nothing to failure, just a pump.


    Rope French Press: 35x20?
    SS Rev Pressdowns: 50x15,8 RP
    SS Medium purple band kickback isos: @5s x8 each



    DB Curls w/triple peaks
    30x5 drop 25x5 drop 20x5 each
    Lifting. Hockey. Headbanging.

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  3. #933
    Death Metal Madman StinnerOzz's Avatar
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    No lifting Fri-Mon due to vacation, so I'm doing what I can between now and then! We won hockey last night. Next week we play my old team, and I'm coming off a few days of bad eating, little rest, and a same-day flight. Used to be I'd travel for work and return home the same night I played hockey, usually with only a few hours in between. Fun times.



    UPPER #1


    Warmups
    Cable low fly SS Cable standing row
    25x15 / 50x20
    35x15 / 70x15




    15-30s rest on everything


    Lat tower Row to Chin: 90x10,4,2 RP (heavy)
    SS Rope Lat tower Pulldown 120x12 (light (
    SS Incline DB Row: 60x12
    SS leaning cable hyperextension: 95x15



    Cable flies 21s
    @45, @60, @60, 15s rest

    Iron cross cable whatever you wanna call em, unilateral
    25x15, 40x10, 40x10

    Wide cable dip press w/triple peaks
    70x8 +20s iso & 10-20s negative final rep



    Wide Elbows-in Preacher Curl: 60x12
    SS Drag Curls: 75x12
    SS Incline DB Curls: 25x12
    SS Hammer Curls: 25x12




    Wide Cable Upright Rows: 50x15
    SS Seated Cable Shoulder Press: 50x15,8 RP
    SS DB Laterals: 20x12
    SS Bent Rear Laterals: 30x15
    Has to stop, trap was hurting bad.


    Decline DB Extensions: 30x15,5 RP
    SS Rope French Press: 50x12
    SS Rope Pressdowns 3s peaks: 50x8





    Tomorrow will be lower/abs
    Last edited by StinnerOzz; 05-18-2021 at 03:49 PM.
    Lifting. Hockey. Headbanging.

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  4. #934
    Death Metal Madman StinnerOzz's Avatar
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    Yesterday was a disaster so I didn’t lift. Gonna be on my feet for the next 3 days straight, so I only did minimal leg work here. Biceps are still a little sore and I’m definitely not ready to hit chest or delts hard again, so this is just as well.


    FULL BODY

    Skater Squats 6 each / DB RDL 50s x6 / Wide Pullups 6/ Ring Pushups 5 / Abwheel x8
    Various calf raises




    Front Squats, just above parallel
    135x8,8 add 185x6 clusters, not to failure
    SS DB RDL: 70s x5,5 cluster



    Ring Dips: x6 w/5s peaks
    SS Incline Swiss ball cable press (decline angle for power pecs)
    25x6/10s iso
    / add 40x4/10 +fly x6
    / add 60x5/10 +fly x8
    (These felt good, especially on my delt, but stabilizing myself is impossible! I'll try to replicate this with a bench.)
    SS Swiss Ball squeeze @60s



    Ring Pullups w/5s peaks
    x5,4,3,3 clusters
    SS Ring Y Raise x10,6,4 cluster



    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 x6 each



    Sissy Bench: x10-12
    SS Gironda Leg Curls: 25x12
    SS Standing 1-leg Leg Curl: 30x12 each (cable tower @ 50% ratio)


    Abwheel reps/iso: 1/5, 2/5, 3/5, 4/5, 5/5, 8/8
    Lifting. Hockey. Headbanging.

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  5. #935
    Death Metal Madman StinnerOzz's Avatar
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    3 days of walking around in 90-degree weather, straight into a hockey game last night where we lost against my old team. Figures, bad timing, bad game, bad everything. Getting back into the swing of things:


    UPPER #1

    Warmups:
    Incline BB 135x8 / DB Rows 50x8 each / Pullups 5
    20s rest
    Ring Y Raise 10 / Incline Pushups 15




    Ring Dips w/3 half reps @peak x5
    SS Incline Cable Horizontal Press reps/iso/fly
    45x6/20s/8
    80x8/20s/8/20s iso
    SS Swiss Ball Squeeze @60s



    Close Grip J-pulldowns: 120x10,8 RP
    SS Neutral Face Pull/Row lat tower reps/iso:
    70x10/10, 5/10, 5/10
    SS Unilateral Cable Row: 50x8,6,4 each alternating



    Cable Shoulder Press 333 tempo
    50x6,6 / drop 40x6,6, cluster sets



    Unilateral Rev Pressdowns
    25x5 each
    SS unilateral Pressdowns 25x5 each
    SS Rope Pressdowns 50x15, 50x15
    SS laying cable Tate Press 15x15 left only. Right said NOOOOOOOO
    Last edited by StinnerOzz; 05-28-2021 at 02:24 PM.
    Lifting. Hockey. Headbanging.

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  6. #936
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    No hockey next week, so I’ll do lighter intensity/more frequent leg stuff in the meantime. Will be walking all day Saturday again.



    LOWER / ABS

    Warmups
    Skater Squats 6 each / DB RDL 50x6 / Triple Broad Jump
    Skater Squats 6 each / DB RDL 50x6 / Triple Broad Jump

    Various calf work




    Front Squats, just above parallel SS DB RDL
    195x3 / 80x4
    195x3 / 80x4
    195x3 / 80x4


    Decline Leg lifts SS Bench V-Sits
    20 / 10
    15 / 10
    12 / 10


    BB split squat SS gironda leg curl
    95x6 each / 30x5
    95x6 each / 30x5
    115x5 each / 40x4


    Landmine Linebacker Calf Raise off a step
    140x10,6 RP w/triple peaks
    SS Seated Calf: 70x12,8,5 RP
    SS Landmine: 140x10,6,6 RP straight reps
    SS Seated Calf: 70x8,6,5,5 RP



    Abwheel on toes eccentric/kneeling concentric x8 (oof... Probably a waste of effort)
    SS Twisting jacknife w/3s peaks: 8 each
    Last edited by StinnerOzz; 06-04-2021 at 09:13 AM.
    Lifting. Hockey. Headbanging.

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  7. #937
    Death Metal Madman StinnerOzz's Avatar
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    Upper #2



    Working warmups

    Kneeling cable fly/dip/press whatever felt okay
    45x30, 60x25
    Rev grip 70x20 +20s iso
    80x15 SS Fly x10+10s negative

    Each SS ring dips x6 / various face pulls


    Incline pushups x20
    20s rest rope Pressdowns 45x10 drop 35x8 drop 25x8
    SS kickback medium purple band x5 @5s each



    Gironda High Pulldown Rows, 20s rest
    90x6,6,6,6,6,12
    Probably should have gone heavier



    Cable Shoulder Press 333 tempo, 20s rest
    45x6, 40x6,6,6
    Straight reps 35x15



    BTB cable curls
    50x15,8,6 RP
    Lifting. Hockey. Headbanging.

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  8. #938
    Death Metal Madman StinnerOzz's Avatar
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    LOWER / ABS



    Warmups
    Lying Leg Curls SS Sissy Bench
    20x12 / 6
    20x12 / 8
    20x12 / 8

    Various calf work

    Bent-knee Dragon Flags iso/rep
    5s mid-range peak/1 rep, x8 total



    Calf Raise off a step
    +45x15,10,10,8,8? RP (guessing, I lost count)
    SS Seated Calf: 70x8 drop 55x8 drop 35x8

    Donkey calf x30,10, 5s rest



    Landmine Linebacker Front Squat to floor
    135x8,8,8 RP/drop 115x9,8,8
    20s rest each



    Decline leg Tucks SS Bench V-Sits SS
    15 / 10
    15 / 10

    Bent-leg Dragon Flags iso/reps: 5/5 x3, +10s iso
    SS Twist Crunch x6 each w/3s peaks
    SS Hollow Body KB reach/Jackknife
    +25x 10s/1 x3 RP x2
    Last edited by StinnerOzz; 06-04-2021 at 09:12 AM.
    Lifting. Hockey. Headbanging.

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  9. #939
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1


    Working warmups

    Kneeling cable fly/press: 60x25, 80x20 rev grip
    SS Ring L-Sit Pullups x6, x6
    SS Ring Y Raise: x8, x8




    Kneeling Cable Rev Grip Press
    80x10,10,10,10,10, 20s rest
    RP Upward Cable Fly 30x8,8,8, 15s rest


    DB Rows: 60x8,8,12, 20s rest each
    Bosu Cable Pullovers: 40x6, 30x8, 15s rest
    Sucky position, had to stop
    SS Light Red Band Y Raise: x12,8 RP


    Cable Shoulder Press
    222 tempo: 30x8,8,8, 20s rest
    SS straight reps: 40x8,8,8, 15s rest


    Cable stack preacher curls (single pulley)
    25x12 add 35x10,8,8
    alternating each/no rest


    Rope French Press: 50x8,8,8,8, 20s rest
    30s rest Rev Grip Pressdowns: 35x15,8,8, 15s rest
    Lifting. Hockey. Headbanging.

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  10. #940
    Death Metal Madman StinnerOzz's Avatar
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    LOWER

    No time for abs, so I'll do them on upper day this weekend.



    Warmups
    Lying Leg Curls SS Sissy Bench
    20x12 / 6
    20x12 / 8
    20x12 / 8

    Landmine linebacker calf off a step w/huge peak squeeze
    +45x12, +60x12, +80x12

    -----


    Landmine linebacker front squat 21s
    80, 80, 80, 30s rest (bottom/full/top)



    Landmine seated Calf Raise off a step
    80x20,20,30, 20s rest
    Meh…

    Landmine donkey off a step
    80x5 w/triple peaks +10 full
    80x20,15,10 RP



    Leg extensions: 50x8 add 60x8 add 70x6 add 80x6 drop 70x12 drop 60x10 drop 50x10


    Gironda Lying leg Curls
    35x6 drop 30x6 drop 25x10
    Lifting. Hockey. Headbanging.

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  11. #941
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2 for last week or #1 for this week, I don't even know anymore. Hard to keep track these days. I need to stop doing weekends in summer with all the extra stuff I have going on, possibly as early as this week. It's driving me nuts trying to space everything out. I think more "traditional" volume split will be the way.

    Was going to do more for abs, but laying down or being inverted really made me feel weird today. I'll try for tomorrow (hockey day).

    Also finally seeing a Dr. for my shoulder on Wednesday. I hope they don't find any tears and a simple shot will get me back to normal. I'm so over this ****.





    Working warmups

    Kneeling cable fly/press: 70x20, 80x20 rev grip
    SS Ring L-Sit Pullups x6, x6
    SS Inverted Ring Rows x6, x6



    Kneeling Cable Rev Grip Press
    90x10,10,10,10,10, 15s rest
    30s rest Upward Cable Fly 25x8,8,8, 10s rest


    Rev Grip J Pulldowns
    110x8 w/5s peaks
    SS straight reps x10,8,6, 15s rest
    RP Wide 180x5

    Standing Cable Rows: 90x12
    SS Light Red Band Y Raise: x10


    Cable shrugs 3s peaks/negatives
    90x8-12,10,10 RP
    90x30 pump reps


    Decline leg Tucks SS Bench V-Sits SS
    20 / 8 w/3s peaks
    15 / 12


    Incline Skullcrushers
    90x25,10,8 RP
    Only bugged my shoulder when unracking. Kept a couple reps in the tank after the first set so I could handle it easily.
    Lifting. Hockey. Headbanging.

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  12. #942
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    ABS - bonus day



    Bent-knee Dragon Flags 5s iso/+full rep
    SS Landmine upper chops
    4 / +25x8 each
    6 / +25x8 each
    6 / +25x5 each


    Bent-leg Dragon Flags iso/reps
    5/5 x3
    SS Bosu Twist Crunch x6 each w/3s peaks
    SS Hollow Body KB reach/Jackknife
    +25x 10s/1 x3,2,2 RP
    Lifting. Hockey. Headbanging.

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  13. #943
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    Simple one today. Rough hockey last night, but we won! We won by 1, and I had 4 assists.



    LOWER #1


    Skater Squats 6 each / DB RDL 60s x6
    Skater Squats 6 each / DB RDL 60s x6

    Abwheel x6 SS Kneeling Abwheel plank @10s
    Abwheel x6 SS Kneeling Abwheel plank @10s SS gironda vacuum @40s

    Various calf work




    Sissy Bench w/band: x6,6,12, 20s rest, clusters

    BB RDL: 205x4,4,4 w/5s peaks, clusters
    SS lying leg curls 25x15,8,6 RP

    Sissy bench
    +35x10,+35x12, +25x12 w/5s negatives



    Donkey Calf raise off a step
    +45x20,15,15,15 RP +iso/rep 20s, 10s, 10s


    Gironda Vacuums
    @40s, 40s, 40s, 30s rest
    30s, 30s, 30s, 10s rest
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  14. #944
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    UPPER #2


    Working warmups

    Kneeling cable fly/press: 70x20, 90x15 rev grip
    SS Cable tower pulldowns: 70x20, 90x12
    SS Seated tower rows:, 70x10, 90x8



    Kneeling Cable Rev Grip Press
    95x10,10,10,10,10, 15s rest
    30s rest Upward Cable Fly (both)
    25x8,8+20s iso last rep, 10s rest


    Neutral Grip Pulldowns
    140x8,8,8,8,6, 15s rest

    Landmine T-Bar Rows w/double peaks
    90x5,5,5, cluster sets, 20s rest



    DB Hammer Curls 3s peaks
    25x6 add 30x4 add 35x6
    RP straight reps 35x8,8,8, 15s rest

    OH Extension
    DB 20x20
    Cable 30x10+5 w/5s peaks/negatives
    40x10 +5 (same as above)


    Cable shrugs quick/pump reps
    90x30,15,15 RP
    Lifting. Hockey. Headbanging.

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  15. #945
    Death Metal Madman StinnerOzz's Avatar
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    FULL BODY UPPER #2 / LOWER #2

    Low vol stuff for everything since it’s a bonus for all. Got a shot in my bad delt (docs say it’s tendinitis again, though it’s affecting me differently than years ago) and am starting to test it. Doc said I could go back to normal, but I definitely am not ready to throw around normal pressing weight - lol. That’s pretty much the only position that bothered me, or anything that put my arms into a similar position. Hopefully I can ease into things from here, I’ll have an MRI in a month upon followup if it persists.




    Warmup Circuit x2
    Pushups 10 / Pullups 6 / Ring Y Raise 8 / V-Sit 8 / Lying hamstring bridge 10 each / Sissy bench x8



    Front Squat to floor: 135x5
    SS Pullups: +25x6
    SS Slight Incline DB Press: 60x15
    x2
    Delt felt great here. Left a few in the tank.



    Gironda Standing Bending Row:
    45x10 add 70x8 add 90x6


    Single-arm Landmine Press (testing this)
    +25x15
    +40x10


    Leg extensions
    60x15,15,15,15 cluster sets

    Gironda Leg Curls
    25x12,10 cluster sets
    Lifting. Hockey. Headbanging.

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  16. #946
    Death Metal Madman StinnerOzz's Avatar
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    Hockey the other night, we won and I had one of my best games ever with 4g5a! Playoffs begin this week, my team gets a bye and plays Monday.

    Tomorrow will be lower/abs. Friday will be pull.



    UPPER #1 / PUSH



    Working warmups

    Kneeling cable fly/press: 70x20, 80x20
    SS Ring L-Sit Pullups x6, x6
    SS Inverted Ring Rows x6, x6



    Kneeling Cable fly/press
    100x8,8,8,8, 15s rest



    Slight Incline DB Press
    #3: 70x12
    #2: 70x12
    SS Upward Cable Fly (both handles)
    25x10-12? w/3s peaks



    Cable Shoulder Press reps/iso
    50x10/10
    50x 5/5, 4/4, 3/3, 2/2
    35x 2/2, 3/3, 4/4, 5/5, 6/6



    Incline Skullcrushers
    100x10,8,6 RP meh

    Rev Grip Pressdowns (single handle), each
    20x20
    35x12 drop 30x8 drop 25x10 +10s iso



    Still feel my right delt a little, but I increased weight and felt fine. Continuing to take it easy.
    Lifting. Hockey. Headbanging.

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  17. #947
    Death Metal Madman StinnerOzz's Avatar
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    LOWER / ABS



    Warmups
    Lying hamstring bridge +25x8 each / Sissy bench x8 / V-Sit 8

    Donkey Calf Raise off a step
    +45x20, +70x15

    Frog Crunch 10,8,8 RP





    Landmine linebacker Calf Raise off a step
    +90x?,10,6 RP drop 70x8 +10s iso
    drop 45x10/10 iso/negative SS 45x5 triple peaks

    Seated Calf Raise: 70x5,5,5 cluster sets
    drop 35x?



    Single leg squat SS DB RDL
    95x5 each / 80x5
    95x12 each / 80x6


    Sissy Bench w/band
    10,10,10,10 +20s iso, 15s rest


    Gironda Leg Curls
    30x8 drop 25x6 drop 20x6



    Bent-knee Dragon Flags 5s iso+3 rep
    x5


    Dragon Flags x8
    SS twist crunch x8 each
    SS oblique jackknife 10 each
    Lifting. Hockey. Headbanging.

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  18. #948
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2 / PULL


    Quick one!



    BB Rows w/light red band
    135x15, 155x8, 175x8, 185x6


    Straight-arm Cable Pullover
    50x12
    50x8,8,8,8, 15s rest


    Cable shrugs 3s peaks + pump reps
    105x12 +10
    100x12 +10
    85x10 +10


    BTB Cable Curls
    35x20,13,10,8,6 RP
    Lifting. Hockey. Headbanging.

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  19. #949
    Death Metal Madman StinnerOzz's Avatar
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    Quick, short week. Going on vacation Friday so I have to stuff everything into Tue-Th. For hockey, we lost in the playoffs last night and are done for a couple weeks




    UPPER #1 / PUSH


    Working warmups

    Kneeling cable fly/press: 70x20, 90x15
    SS Ring L-Sit Pullups x6, x6
    SS Inverted Ring Rows x6, x6



    Kneeling Cable fly/press
    105x8,8,8,8 +20s iso / 15s rest


    Slight Incline DB Press
    #2: 75x15
    #2: 75x15
    (+5lbs & 3reps on the first set. Shoulder feels good!)

    SS Upward Cable Fly (both handles)
    25x? w/3s peaks
    SS Swiss ball squeeze @60s


    Kneeling Cable dip/press
    110x15, 125x12, 30s rest



    Frog Crunch
    +25x8 drop 8
    +25x10 drop 10
    SS hollow body @60s



    Cable Shoulder Press reps/iso
    50x 5/5, 4/4, 3/3, 2/2, 2/2
    45x 2/2, 3/3, 4/4, 5/5 drop 35x 5/5, 4/4, 2/2, 1/1


    Gironda DB swing
    15x8,8,6 each, 15s rest



    Rope Fwd cable extensions
    35x20, 45x12
    45x10 drop 35x8 drop 25x8
    Lifting. Hockey. Headbanging.

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  20. #950
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2 / LOWER #1 / ABS


    Will do some sort of variation of this again tomorrow, likely minimal legs and more back (thickness) depending how I feel.





    Warmups

    Wide Pulldowns 90x12
    Lying hamstring bridge +25x8 each
    Sissy bench to floor x6
    V-Sit 8
    Calf Raise w/light red band x1 (pegs)

    Wide Pulldowns 120x10
    Lying hamstring bridge +30x8 each
    Sissy bench to floor x6
    V-Sit 8
    Calf Raise w/med black band (toes) x10



    Donkey Calf Raise off a step
    +105x8,8,8,10, 20s rest
    30s rest / drop 80x8,6,6 double peaks, 20s rest



    Neutral grip pulldowns:
    180x12, 200x8, 210x6



    Sissy Bench, 15-20s rest on all
    8,8,8 w/light red band & +10s iso each
    +25x8,8,8

    Gironda Leg Curls
    30x8 drop 25x6 drop 20x6



    Dragon Flags x6 w/3s iso squeeze
    SS Twist Crunch x8 each
    SS Side Plank +45@60s each

    Got a bad ab cramp and decided not to push it any further.
    Lifting. Hockey. Headbanging.

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  21. #951
    Death Metal Madman StinnerOzz's Avatar
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    LOWER / PULL #2

    Minimal for legs because my kid wanted to go skating, and that’s much more fun! They were a little sore anyway. This turned into such a half ass workout, but I squeezed the hell out of everything to make it really count.




    Standing Cable Rows SS Skater Squats SS Cable Pullthroughs
    50x10 / 6 each / 50x12
    60x10 / 8 each / 60x10
    70x15 / 6,6,6, each alternating / 70x8



    Standing 45* Cable Rows, double peaks
    95x6,5,4,3,2,2, 15s rest



    Incline DB Curls
    30x12 drop 25x10 drop 20x10
    SS overhead Cable Curls: 20x12, 3s peaks




    Hollow Body KB reach/Jackknife
    +25x 5s/1, 5x total
    10s/1 x3,2,2 RP
    Lifting. Hockey. Headbanging.

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  22. #952
    Registered User Cantplankwell's Avatar
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    Good to see you working hard as well. Ill catch up with you before long.

    Keep your stick on the ice, and head up!
    Please record my time/reps if I pass out
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  23. #953
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    Originally Posted by Cantplankwell View Post
    Good to see you working hard as well. Ill catch up with you before long.

    Keep your stick on the ice, and head up!
    You too, good to see ya!




    FULL BODY


    Back from vacation: increeeeeeedibly busy, awful diet, plus countless headaches and stress. Just getting back into the swing of things. My right upper back has been killing me for about a week, it's so bad I haven't had even 30 seconds without discomfort or pain and trying to overcorrect it. Had my chiro beat me up, I stretched it to hell, used the massage gun, wife did a fascia release tool for 30 min on it, and it's still bugging the hell out of me non-stop. I'm hoping this workout helps open it up.

    I'll plan to do full body work today and as often as possible throughout the week w/light vol and intensity. Hockey starts again on Monday, so no legs tomorrow and no lifting til Tues.



    #3 Incline BB Press SS DB Rows
    135x15 / 60x10
    135x15 / 60x10
    165x8 / 70x6,5 alternating RP
    185x6+10s iso / 80x4,4,4 alternating w/10s RPs


    BW calf raise off a step
    20
    30
    20 w/3s peaks
    25 w/4-5s peaks


    A2G Squats
    135x8, 135x8, 165x5, 185x4
    SS sissy bench x8
    SS Gironda leg curls 20x12


    I pretty much SS calves and legs after chest/back for all the above. Then finished off with:


    Gironda standing cable row/pullover stretch
    60x6,6,6, 20s rest


    Guillotine Curls (indiv. handles)
    40x8, 5s peaks, 40x8, 5s peaks
    SS Fwd Cable Extensions: 40x15, 40x15
    SS Rev. Pressdowns: 40x8, 40x8
    Last edited by StinnerOzz; 07-03-2021 at 04:48 PM.
    Lifting. Hockey. Headbanging.

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  24. #954
    Death Metal Madman StinnerOzz's Avatar
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    Last minute pre-party workout

    UPPER / CALVES / ABS


    30-40s rest between circuits:
    Ring dips SS L-sit pullups: 6/6
    SS frog crunch x15

    Ring dips SS L-sit pullups: 10/8
    SS frog crunch x10, 2s peaks

    Ring dips SS L-sit pullups: 12/10
    SS KB hollow body reach iso + crunch
    25 @5s/1, x5 total reps

    ---


    BW calf raise off a step
    30, 20 w/3s peaks
    2up/1down: x10 each + both x15 w/5s peaks


    Standing cable rows: 90x20
    SS Cable shrugs: 90x15
    SS KB hollow body reach iso + crunch
    25 @5s/1, x5 total reps


    Slight Incline #3 DB Press
    70x8/8/8 full/bottom/top reps

    SS KB hollow body reach iso + crunch
    25 @5s/1, x6 total reps
    Lifting. Hockey. Headbanging.

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  25. #955
    Registered User Athena's Avatar
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    Originally Posted by StinnerOzz View Post
    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.
    Thanks for that. I may try a set after my squat sets on Wednesday.

    Sorry to hear about the playoffs loss. That sucks, especially after having one of your personal best games a couple of weeks ago.

    My right shoulder is just out of alignment and I'm trying to get it back to where it should be. Years of reaching up with my right arm (I'm right-handed) and driving with my hand on the stick shift for no good reason have really rolled it forward. My problem is impingement of my biceps tendon. There are just some shoulder exercises I can't do in the same workout and I have to grow up and face it.
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  26. #956
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    Originally Posted by Athena View Post
    Thanks for that. I may try a set after my squat sets on Wednesday.

    Sorry to hear about the playoffs loss. That sucks, especially after having one of your personal best games a couple of weeks ago.

    My right shoulder is just out of alignment and I'm trying to get it back to where it should be. Years of reaching up with my right arm (I'm right-handed) and driving with my hand on the stick shift for no good reason have really rolled it forward. My problem is impingement of my biceps tendon. There are just some shoulder exercises I can't do in the same workout and I have to grow up and face it.
    Seems to always happen that way! This season got postponed due to flood damage at the rink, and there's no ETA yet. I think I got food poisoning yesterday so I missed another day of lifting. I'd like to get to it today but my body feels like it should have more of a break so I'll probably give it. Maybe I'll skate around the neighborhood w/my son a bit.
    Lifting. Hockey. Headbanging.

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  27. #957
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    Still feel malnourished from eating nearly nothing a couple days ago. Hit the big stuff and pushed just hard enough. Will repeat tomorrow and hopefully Sunday.



    FULL BODY



    Ring dips x4 / pullups x6 / a2g front squats 135x3
    / a2g squats 135x4 / calf raise off a step 3s peaks x15



    Ring dips x6 / pullups x6 / a2g front squats 135x3
    / a2g squats 135x6 / calf raise off a step 3s peaks x20


    Incline #3 DB press
    70x20
    70x4 w/4s negatives / x4 straight / x1 w/10s negative / ring dip stretch @20s


    Pulldowns
    110x15,10,8 / 110x4 w/5s negative / 110x4w/10s negative
    all w/10-15s rest


    A2G Squats
    165x3,3,3,3, 20s rest

    Gironda Leg Curls
    30x4 w/4s negatives / 30x4 straight / 30x1 w/10s negative
    Last edited by StinnerOzz; 07-12-2021 at 07:22 AM.
    Lifting. Hockey. Headbanging.

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  28. #958
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    Surprisingly sore almost everywhere from yesterday!


    Worked around that and did as much as I could:




    FULL BODY



    Ring dips x4 / Ring inverted rows x8 / Leg extensions 50x8 / DB RDL 60x8 / Calf raise off a step x30


    Ring dips x6 / Ring inverted rows x10 / Leg extensions 50x10 / DB RDL 60X10 / Calf raise off a step 3s peaks x25




    Seated Cable Rows
    130x5 w/4s negatives / x6 straight / x2 w/10s negative
    SS Straight Arm Pullover/down: 50x10

    Calf raise off a step 3s peaks x20
    SS KB hollow body reach iso + crunch
    25 @5s/1, x6 total reps



    Kneeling Cable fly/press
    110x6 w/4s negatives / x8 straight / x2 w/10s negative

    Calf raise off a step 5s peaks x20
    SS 2up/1down x5 each
    SS KB hollow body reach iso + crunch
    25 @5s/1 - x8,5,4 total reps RP



    Leg Extensions
    50x8 add 60x8 add 70x6 RP 80x15
    Drop 70x12 drop 60x8

    DB RDL
    70x4,4,4, 15s rest



    Guillotine Curls (indiv. handles) w/5s peaks: 45x12,5 RP
    SS Rope Fwd Cable Extensions: 50x15,8,6 RP
    SS Zottman Curls: 20x15
    SS Rev. Pressdowns: 40x30-35?
    SS Cable BTB hammer curls: 40x15
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  29. #959
    Registered User Athena's Avatar
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    Athena is offline
    probably more sore from working out while malnourished!

    good on ya for getting back at it. it's tough to hit the gym when your body is screaming "no" in a very loud and annoying child's voice. you never know when to push through or when to cave to the couch instead. and really good on ya for skating around with your kid. you don't get many second chances to spend time with your kids -- and i've never heard anyone on their deathbed say, "gee, i wish i hadn't spent so much time with my kids" -- and i've been around LOTS of dying people.
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  30. #960
    Death Metal Madman StinnerOzz's Avatar
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    StinnerOzz is offline
    Hockey closure was extended, so who knows when we’ll be back. I may start playing drop-in for fun, we'll see.



    UPPER #1


    Ring dips x6 / L-sit pullups x4 / Inverted Rows x8 / V-Tucks x8

    Ring dips x10 / L-sit pullups x8 / Inverted Rows x8 / V-Tucks x8 / Frog Crunch w/3s peaks x6




    Incline #3 DB press
    80x8 +10s iso/negative
    75x5 w/4s negatives / x3 straight / x1 w/10s negative / Gironda Dips w/double bounce x3

    RP standing high cable fly: 70x6-8? w/3s stretch/peak/negatives



    Pulldowns
    160x4 w/4s negatives / x4 straight / x2 w/10s negatives / BW hang @40s

    Meadows Rows: 50x5,5,4, alternating each no rest



    Scott Press: 30x20,10,8 RP



    DB Curls w/3s peaks
    30x10 drop 25x8
    SS Straight Bar Pressdowns w/3s peaks
    70x6 drop 60x6 drop 50x6
    SS Drag Curls: 45x25
    SS Cable Kickbacks: 10x8,8,6 alternating no rest






    I expect the rest of the week will be:
    Tues: lower/abs #1
    Wed. upper/traps #2
    Thurs. lower/abs #2
    Lifting. Hockey. Headbanging.

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