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  1. #991
    Death Metal Madman StinnerOzz's Avatar
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    That's it for the week. More wtf life stuff.



    LOWER



    DB RDL: 60x8
    SS Sissy Bench: x8
    SS Hollow Body holds: +25@30s
    SS single leg calf raise x10 each


    DB RDL: 60x8
    SS Sissy bench: x8
    SS Goblet Squat: 60x10
    SS Hollow Body holds +25@30s


    Calf raise off a step w/extra half rep @ top
    x20, +25x15?, +35x10



    Landmine Goblet Squat
    +60x6,6,6, cluster set
    +80x6,5,4, cluster set
    +90x8,5,5, cluster set
    SS Hollow Body holds +25@30s (both arms 10s, then each arm @10s)


    Lying Leg Curls
    2up/1down: 30x6 each SS both x8
    2up/1down: 25x6 each SS both x8

    SS Single-arm Hollow Body holds +25@60s (alternating arms every 10s)




    Donkey Calf Raise, triple peaks
    +90x10
    RP straight reps 90x12,8,8 RP
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  2. #992
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1 / PUSH + ABS



    Slight Decline #2 Rev. Grip DB Press
    60x15+5 normal
    70x8 +3 normal
    Normal grip 70x10


    Roman Chair Crunch: x12
    SS hanging leg raise: x10
    SS Gironda Vacuum @20s

    Roman Chair Crunch: x12,6,6 RP
    SS SS hanging leg raise: x10,5,5 RP
    SS Gironda Vacuum @20s,20s RP



    Slight Incline #2 DB Press
    60x4 - 1 rep = 2 bottom partials/2 full/2 top partials
    21s - x60s
    Straight reps - 75x8 w/20s peak/10s neg & stretch on last rep

    SS low cable upward press: 50x8
    SS high cable downward press,Rev grip: 50x15



    Gironda Vacuum
    @20s
    @20s
    @20s



    Cable Arnold Press
    25x20,12,10,10 RP

    Cable Side Laterals, Iso/reps
    15x 5/5, 4/4, 3/3, 2/2
    15x 4/4, 3/3, 2/2, 2/2, 2/2, 2/2



    BTB Dips, 20s rest
    +70x10,8,8
    Lifting. Hockey. Headbanging.

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  3. #993
    Registered User Athena's Avatar
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    nice workouts. and i can relate to the "more wtf life stuff" issue.

    p.s. the gironda vacuum (or "frog") was invented by a physician by the last name of pilates who designed entire programs to help ballerinas rehab after back injuries. it's nice to see that bodybuilders haven't forgotten the move.
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  4. #994
    Death Metal Madman StinnerOzz's Avatar
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    UPPER 2 / PULL + TRICEPS

    Hope to get away with legs and abs on Saturday.



    BB Rows, slow +huge focus on contractions
    135x20, 155x12, 175x12, 195x8,
    215x6,5,4 RP (instead of 3,2,2 cluster)



    Rope French Press
    50x10, 40x12, 30x20

    V-bar Pressdowns
    70x10
    60x12 drop 50x10
    60x12 drop 50x10



    Neutral Grip Pulldowns
    160x6 w/3s peaks / straight x6
    160x5 w/3s peaks / straight x5



    Cable High Rear Delt Pulls
    50x5 w/2s peaks / straight x10
    50x10 w/2s peaks / straight x6



    DB Hammer Curls w/2s peaks
    25x6 add 30x6 drop 25x4


    OH DB Extensions
    25x8,8,6,6,6, each alternating no rest


    BB Curls 5s peaks/3s negs: 45x13?
    Last edited by StinnerOzz; 08-25-2021 at 04:37 PM.
    Lifting. Hockey. Headbanging.

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  5. #995
    Registered User Cantplankwell's Avatar
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    Good stuff!....The one thing I keep forgetting sometimes when I go over your workout sequences is the actual amount of volume you are moving, I dont know much about bodybuilding...but I do know volume rules. TBH I should take a page from your book, as I really would like to add a little size on my upper body without getting too far from what I am doing....I need more sets and reps of something. Since most of time I am spent after my compounds... which are first in order, I would like to add some tri sets to hit all of this with my dumbbells' and ("spud") cable set up. Easy stuff I can take to failure with little risk of injury. The one giant set I added to workout B)... I think must be working as my arms are sore in a good way for a couple of days afterwards. Now for something on workouts A and C....just add more sets? or do some other variation. Open to suggestions! Have a great day!
    Please record my time/reps if I pass out
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  6. #996
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Open to suggestions! Have a great day!
    Here's some quick and easy-to-incorporate ideas. Keep everything as it is, and just add something extra to your final compound sets to bump volume & intensity.

    1. RP method: hit failure on the last set, rest 15s, rep to F again, repeat once or twice.
    2. Cluster method: stop just short of failure, rest 15-20s, repeat that same set of reps w/o hitting failure. Repeat as comfortable. It adds up quickly.
    3. Drop set. Hit failure, strip some weight, hit failure. Doing it once or twice more for a double/triple drop is a favorite for sure.
    4. Supersets/compound sets. Different people consider them different terminilogy, but you see me doing this a lot. Hit failure on your compound lift, then jump to a different lift and do what you can. Then do it again if you like. I like adding as much intensity as I can by throwing 3-6 or so exercises in a row.


    On top of those you can always add a long peak contraction/iso hold, a 10s negative on the last rep, a set combined of iso hold + rep work (another fave of mine), a hard stretch at the end, etc.

    For super/compound sets you can also go from compound movements to an iso movement, like bench followed by cable cross work, pullups and pullovers, squats and leg extensions, etc. You can also get creative and go heavy, then quickly follow it up with a higher-rep scheme. Say, bench 185x3, then strip it to 135x10. Better yet, do that and then use the RP method w/135. You might get 10,8,6 for an RP set of 3, which will definitely make you feel it and respond.
    Lifting. Hockey. Headbanging.

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  7. #997
    Death Metal Madman StinnerOzz's Avatar
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    LOWER / ABS




    Landmine Single-Leg Squat SS Sissy Bench / SS lying let curls
    BW x10 / x8 / 25x12
    +25x10 / x8 / 25x15
    +45x15 / x12 / 40x12 drop 30x6


    Calf raise off a step w/extra half rep @ top
    x20, +25x15, +35x10 +10 straight


    Ring Pikes x12
    SS Plate Overhead Crunch w/2s peaks: +35x15
    SS Gironda Vacuum @20s

    Ring Pikes x12
    SS Plate Overhead Crunch w/2s peaks: +35x10

    Hanging Leg crunch: x12
    SS Gironda Vacuum @40s
    SS Ab wheel plank @20s




    Frog Stance Landmine Goblet Squat, slightly above parallel
    80x20,10,10 RP



    Donkey Calf Raise, triple peaks
    +90x8
    +105x8


    Seated Calf Raise, 20s rest between
    80x6,6,5,5
    Lifting. Hockey. Headbanging.

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  8. #998
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    Here's some quick and easy-to-incorporate ideas. Keep everything as it is, and just add something extra to your final compound sets to bump volume & intensity.

    1. RP method: hit failure on the last set, rest 15s, rep to F again, repeat once or twice.
    2. Cluster method: stop just short of failure, rest 15-20s, repeat that same set of reps w/o hitting failure. Repeat as comfortable. It adds up quickly.
    3. Drop set. Hit failure, strip some weight, hit failure. Doing it once or twice more for a double/triple drop is a favorite for sure.



    4. Supersets/compound sets. Different people consider them different terminilogy, but you see me doing this a lot. Hit failure on your compound lift, then jump to a different lift and do what you can. Then do it again if you like. I like adding as much intensity as I can by throwing 3-6 or so exercises in a row.


    On top of those you can always add a long peak contraction/iso hold, a 10s negative on the last rep, a set combined of iso hold + rep work (another fave of mine), a hard stretch at the end, etc.

    For super/compound sets you can also go from compound movements to an iso movement, like bench followed by cable cross work, pullups and pullovers, squats and leg extensions, etc. You can also get creative and go heavy, then quickly follow it up with a higher-rep scheme. Say, bench 185x3, then strip it to 135x10. Better yet, do that and then use the RP method w/135. You might get 10,8,6 for an RP set of 3, which will definitely make you feel it and respond.
    Thanks, I am going to research this, adding higher rep drop sets after main lift would be super easy.
    Please record my time/reps if I pass out
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  9. #999
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Thanks, I am going to research this, adding higher rep drop sets after main lift would be super easy.
    Sure is! Another thing you might notice me do it to put all my warmup/pyramidding into 1 acclimation set with little/no rest. For instance I might bench light at 135x8, add 10-20lbs. and do another 6-8, add another 10-20lbs. and do another 6-8, etc. As the weight goes up you will want to lower reps to accommodate, then eventually you'll get to the heaviest set and rep out to actual failure or a rep short. From there, bump the intensity more by doing 2 RP sets with that heavier weight. It's all about bang-for-the-buck of effort divided by time!
    Lifting. Hockey. Headbanging.

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  10. #1000
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1 / PUSH + a bit for back


    ***=SS Wide Pullups x4 w/4s negatives SS Ring Y-raise x6-8


    Slight Decline #2 BB Press (index on rings)
    155x15 ***
    175x10
    205x8 ***

    225x6 delt felt iffy, played it safe
    RP High Pulley Cable Cross/Press: 35x20
    SS High Pulley Dip Press half-reps @peak: 35x15 +20s peak iso & 20s negative



    Slight Incline #3 Neutral Grip DB Press
    Skipped the half reps as part of full reps because I didn't want to bug my shoulder.

    Straight reps
    70x6,6,5, 20s rest



    Incline Rack Skullcrushers
    100x15,8,6,6,6 RP



    Cable Front Raise SS Cable Side Laterals
    Just straight reps this week
    20x20 / 15x15
    15x20 / 12.5x15
    15x15 / 10x20
    Lifting. Hockey. Headbanging.

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  11. #1001
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2 / PULL / ABS



    Wide T-bar Rows
    70x12, 70x12, 105x10, 120x10

    Gironda 45* Lat Rows (horizontal on stretch, arch on contraction)
    55x8,8,8,8,8,8 add 65x8,8, 15-20s rest
    (use 60 for all sets next time)



    Gironda Curls (lean away @ extension, lean in @ contraction)
    70x12,6,6 RP

    Crossbody Curls: 30x15
    SS DB Curls: 30x8
    SS Hammer Curls w/3s peaks: 30x8



    Hanging Leg Raise SS Trunk Curl
    8 / 8
    20s rest 6 / 6
    20s rest 4 / 4

    Plank reach-under/extension: x6 each arm
    SS Bird Dog holds x2@10s / x3@5s each arm


    Gotta look back on these to see if I can make them tougher. May have done them wrong because they were crazy easy.



    Probably off the next couple days. Hockey starts up again the first week of October, I really hope I stop being lazy and bet some sprints or HIIT in before then!
    Lifting. Hockey. Headbanging.

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  12. #1002
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    LOWER #1 / ABS


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

    Plank reach/extension x10 each side

    Abwheel w/vest: +40x6
    SS Bird Dog isos w/vest: +40lbs @5s x5 each
    SS Gironda Vacuum @30s



    Calf raise off a step w/extra half rep @ top
    +25x15, +35x10, +45x10
    +60x10 / straight reps x8
    +90x10 / straight reps x8

    Seated Calf Raise, 20s rest between
    70x10,8,15,12



    Unilateral Standing BB Lunge, alternating
    95x8-10 each, 115x8 each, 115x10 each


    RDL
    135x5 add 165x5 add 185x3
    20s rest/add 205x3,3 RP w/5s peaks and negs


    Leg Extensions
    50x8 add 60x8 add 70x8 add 80x8
    Drop 70x10 drop 60x8 drop 5s peaks/3s negs 50x6



    Maybe some extra triceps/abs/calves tomorrow.
    Lifting. Hockey. Headbanging.

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  13. #1003
    Death Metal Madman StinnerOzz's Avatar
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    FULL BODY
    UPPER & LOWER #1

    Had a major headache today that just couldn't shake. Did what I could and it felt good, so that's a win! Skipped what I planned for legs, but I'll do them tomorrow. Probably skip Tuesday as I'll be busy busy.



    Incline Ring Flybrid Press: x6
    SS Neutral Grip Pullups w/leg lift: x5
    SS Single-leg Squats: x6 each

    30s rest/repeat
    30s rest/repeat
    30s rest/repeat

    30s rest
    Incline Ring Flybrid Press w/alternating knee crunch: x10 total
    SS Various Grip Pullups w/leg lift iso: x8
    SS Single-leg Squats: x10 each

    40s rest/repeat
    40s rest/repeat
    40s rest/repeat




    Kneeling Incline angle cable press
    35x8 add 45x8 add 55x8 add 70x8
    Drop 60x8 drop standing 40x12



    Wide Pulldowns w/3s peak/iso/stretch
    140x3,3,3,5,5, 20s rest each
    Lifting. Hockey. Headbanging.

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  14. #1004
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    Was SO close to skipping today because of too much to do, but I removed a couple things and bumped intensity. Felt awesome.

    LOWER #2 / ABS


    Warmups
    Skater Squats x8 / DB RDL 60s x8
    Plank reacharound/extension +15 x8 each side


    Working Warmups/work sets
    Landmine Linebacker Calf Raise off a step
    90x20
    115x15
    140x15
    165x12,8,8,6 RP


    Frog Stance Landmine Linebacker Front Squat, @parallel
    115x6,6,6,6,6,6, 20s rest
    140x5,5,5,5,5, 30s rest
    165x3,3,6, 20s rest



    V-Sits: x6,6,6, 15s rest
    SS Rev Crunch: x5,5, 15s rest
    SS Gironda Vacuum @40s
    SS Single-arm Hollow Body holds +25@60s (alternating arms every 10s)
    SS Gironda Vacuum @40s
    Lifting. Hockey. Headbanging.

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  15. #1005
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    UPPER 2 / everything! In case I can't lift tomorrow. Weekend is totally shot.




    Incline Ring Flybrid Press w/alternating knee crunch: x6
    SS Neutral Grip Pullups: +25x6
    SS DB Thrusters: 20s x12

    30s rest/repeat set #2
    30s rest/repeat set #3
    30s rest/repeat set #4

    30s rest set #5
    Incline Ring Flybrid Press w/alternating knee crunch: x15
    SS Neutral Grip Pullups: +25x10
    SS DB Thrusters: 30s x20



    Cheat Wide Grip Pulldowns
    160x4,3,3,3,3,3 RP

    SS Pulldown Serratus Crunch w/2s peaks
    160x8 drop 140x10,6,4 RP
    SS Gironda Vacuum @40s



    Cable Shrugs
    140x12,12,12, 20s rest
    160x8,8,8, 15s rest



    DB Curls 1arm iso while the other curls
    25x10 each
    SS Straight Bar Presdowns w/triple peaks: 40x8


    Abwheel w/vest: +40x5 + plank iso @20s
    SS Bird Dog isos w/vest: +40 @10,10,8,8 each
    SS Gironda Vacuum @60s


    DB Curls 1arm iso while the other curls
    30x12 each
    SS Straight Bar Presdowns
    70x8 double peaks / drop 60x6 / drop 50x8




    Whew...
    Lifting. Hockey. Headbanging.

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  16. #1006
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    UPPER #1 - CHEST / BACK / DELTS


    Had to rush and skip arms. Depending how I feel I might do a whole upper day again on Fri, or just arms. Legs tomorrow with my new leverage squat machine!




    Warmups:
    Incline Ring Flybrid Press 6 / L-sit Pullups x5
    30s rest / Incline Ring Flybrid Press 6 / L-sit Pullups x5
    30s rest / Incline Ring Flybrid Press 10 / L-sit Ring Pullups x10



    Slight Incline #2 DB Press
    80x10,5,3 RP +10s iso/neg last rep
    SS Cable upward pec fly 10x4,4,4,4 each alternating



    Gironda 45* Lat Rows (horizontal on stretch, arch on contraction)
    60x8,8,8,8,8,8,8,8, 15-20s rest

    Standing Low 45* Cable Rows: 60x20



    Arnold Press: 45x6,6,8, 20s rest

    30s rest
    Cable Side Laterals w/3s peaks: 15x8,6,6 RP
    SS Cable Rear Laterals: 15x10,8,12 each alternating no rest
    Last edited by StinnerOzz; 09-14-2021 at 01:58 PM.
    Lifting. Hockey. Headbanging.

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  17. #1007
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    LOWER / ABS


    Warmups
    Skater Squats x8 / DB RDL 60s x8

    Hanging Knee Raise w/plate belt: +25x8
    Overhead Plate Crunch: +25x12 w/3s peaks




    Leverage Squat Calf Raise
    50x20, 90x15, 120x15, 140x12
    180x10,8,8,6, 15s rest



    Leverage Squat, middle depth (feels ass to grass)
    50x20, 90x15, 120x12, 140x10


    Leverage Squat Front Squat / middle depth
    140x4,4,4, 20s rest
    A bit cumbersome to rack, but doable


    Lying Leg Curls
    40x12 drop 30x10 drop 20x3 +30s iso & negative on final rep




    V-Sits: x6,6,6 10s rest
    SS Gironda Vacuum @40s

    Plank Walkouts up and back x6 +20s iso
    SS Gironda Vacuum @40s

    Hollow Body holds +50@60s?
    SS Gironda Vacuum @40s




    This squat machine is awesome so far!
    Last edited by StinnerOzz; 09-20-2021 at 02:34 PM.
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  18. #1008
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    UPPER / ARMS + CALVES



    BB Curls SS OH BB Extensions
    45x20 / 65x20
    65x12 / 65x15
    85x8 / 86x10



    Decline CG Bench SS Heavy Slastix band DB Curls
    165x15 / 20s + band x12
    185x10 / 20s + band x12
    205x8* / 15s + band x20
    *+heavy band dips w/3s peaks SS medium band pressdowns w/3s peaks xF



    Leverage Squat Single-leg Calf Raise off a step
    +20x6 each / both +25x15
    +25x5,3,3 each RP / both +35x15
    +10x8,5,3 each RP / both +55x15



    Leverage Squat Calf Raise off a step
    70x15,12,8,6, 20s rest



    Single-arm rev. Pressdown
    15x8,8,6 each alternating no rest
    Drop 10x8,8,6 each alternating no rest

    SS Fwd cable extension
    45x10 drop 35x8? drop 25x10
    Lifting. Hockey. Headbanging.

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  19. #1009
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    UPPER #1



    Incline Ring Flybrid Press w/alternating knee crunch: x8
    SS Gironda Chins: x5
    30s rest/repeat set #2
    30s rest/repeat set #3
    30s rest/repeat set #4


    30s rest set #5:
    Incline Ring Flybrid Press w/alternating knee crunch: x12
    SS Gironda Chins: x8



    Gironda 45* Row, 20s rest
    80x6,6,6,6 / add 90x6,6



    Standing Cable Press
    70x20 (inward grip, pin 7 straight)
    90x12 (outward grip, pin 6 slightly downward)
    110x10 (outward grip, pin 6 slightly downward)
    Drop flybrid press 90x10

    Tough movement to get the right feel. Damn it.



    Cable Shrugs
    160x15,12,10 RP



    Incline DB Curls
    30x10,10,10,8, 15s rest

    Cross Body Cable Curls
    20x8 drop 15x6 drop 10x8 each



    Incline Skullcrushers half reps - pin 11
    105x15,10,8, 20s rest

    CG Bench Pin Press - pin 7
    135x15, 155x10, 175x8
    Lifting. Hockey. Headbanging.

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  20. #1010
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    LOWER #1 / ABS



    Warmups

    Leverage Squat Machine Single-leg Squat
    50x5,5,5,5,5 each alternating

    Lying Hamstring Bridge +40x15
    RP single leg x5,5 each RP

    Hanging Knee Raise w/belt: +35x6,3,3 RP
    Overhead Plate Crunch: +25x12 w/3s peaks




    Leverage Squat, middle depth
    60x20, 100x15, 140x12
    SS with DB Calf Hops
    +20s x80, +40s x60, +60s x50


    V-Sits: x6,3,2, 5s rest
    SS Gironda Vacuum @30s
    SS Frog Crunch iso hold @20s


    Leverage Squat, middle, 5s negs: 180x8
    SS DB calf hops: +80s x25,10,8 RP


    Lying Leg Curls
    40x6,4,4, 15s rest


    Plank Walkouts up and back x6 +30s iso
    SS Gironda Vacuum @20s,10s,10s RP
    Lifting. Hockey. Headbanging.

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  21. #1011
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    UPPER #2



    Banged out something quickly, nothing to failure, so I can hopefully do more Friday.



    Incline Ring Flybrid Press w/alternating knee crunch: x6 SS Paused stretch Gironda Chins: x4

    30s rest/repeat set #2: x8 / 4
    30s rest/repeat set #3: x10 / 6



    Flat BB Press
    185x5, 185x5, 185x5, 185x5, 20s rest


    Neutral Grip Pulldowns
    200x4, 200x4, drop 190x4 drop 180x4, 180x3, 20s rest


    Standing BTB Military Press
    95x6,6,6,5,5, 20s rest


    Goblet Curls: 60x20
    SS Pinwheel Curls: 25x10 each
    SS Cable Guillotine Curls w/5s peaks: 50x8



    OH DB Extensions
    25x15, 30x10, 35x8 each

    Skipped CG Bench because my left wrist was messed up somehow. One rep in and I had to switch.

    Tail ends: 50x20,10,8 RP
    Last edited by StinnerOzz; 09-22-2021 at 01:21 PM.
    Lifting. Hockey. Headbanging.

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  22. #1012
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    LOWER #2 / ABS


    Still hope to do some legs along w/upper tomorrow, so I needed the big stuff to survive. Nothing to failure here, just a good pump.



    Leverage Squat Machine / Calf Raise
    50x6 / 6
    add 90x6 / 6
    add 120x5 / 6
    add 140x4 / 6
    RP 170x4 drop 140x8 drop 90x8 / 90x20


    Single-leg DB RDL, each
    40s x8
    55s x6
    65s x5


    Hanging Knee Raise w/belt
    +35x6,3,3,2,2 RP


    Leverage Squat SS DB Calf Hops
    90x20 / 20s x80
    140x12 / +20s & 40lb. Vest (80 total) x60
    160x8,6,4 cluster set / +40s & 40lb. Vest (120 total) x40,25,20
    Lifting. Hockey. Headbanging.

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  23. #1013
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    FULL BODY
    CARDIO COMPLEXES / ABS


    Naturally, my legs are WAY more sore than anticipated (I always try to hold off yet end up making it worse - what gives?)

    I wanted more of a conditioning workout anyway, and it definitely delivered.

    Now off all weekend.




    5 reps each exercise, 3 rounds each complex, 30s between rounds:



    COMPLEX A - 85lbs
    BB Row / Hang Clean / Front Squat+Push Press / Good Mornings

    V-Sits: x6,3,3,3, 8s rest




    COMPLEX B - 75lbs
    RDL / Hang Clean+Front Squat+Push Press combo / Reverse Lunge

    Ab Wheel w/3-5s iso each rep
    x5,5,4, 20s rest




    COMPLEX C - 75lbs
    BB Row / Squat iso @ 4-5s / Military Press / Push Press
    Last edited by StinnerOzz; 09-24-2021 at 06:34 PM.
    Lifting. Hockey. Headbanging.

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  24. #1014
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    Wow, my hamstrings are still a little sore from leg day or the full body day where I used but barely felt them.

    Don’t know how this week will turn out. So busy professionally these days without lightening the entertainment & extra-curricular family activities or those for my son (who’s into 2-4 things at any given time), so the only thing that really gets a back seat in any capacity is whether I lift 3 or 4-5x per week. If I can always squeeze it into my work day, it’s the latter! If not, then on the low side for sure especially since weekends are usually shot.

    If I could so much as pretend to be a functional human in the early morning, I'd wake up early & lift then...but we’re not at that point of agonizing suffering yet - lol.





    UPPER #1


    Incline Ring Flybrid Press w/alternating knee crunch: x8
    SS Gironda Chins: x4
    30s rest/repeat x10 / x5
    30s rest/repeat x12/ x5 +Wide Pullups x4



    Gironda 45* Row, 20s rest
    80x8,8,8,8,8,8,8,8


    Slight Incline #3 DB Press, 20s rest
    80x8,6,4,2 clusters +10s iso/neg final rep
    SS Kneeling Cable Decline Angle Fly/Press: 70x15


    Arnold Press: 45x6,6,6, 20s rest

    Cable Side Laterals w/3s peaks: 10x15 each
    SS Cable Rear Laterals: 20x10,8,8 each alternating no rest



    Cross Body Cable Curls
    20x20, 30x12, 45x8, each

    CG Bench Pin Press (pin 7)
    175x6,6,6,5,5 RP
    Lifting. Hockey. Headbanging.

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  25. #1015
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    CARDIO COMPLEXES

    Didn't have time to lift. Dammit.


    85lbs / 5 reps each / 4 rounds



    RDL
    Hang clean + front squat + push press
    Good morning
    Squat
    Lifting. Hockey. Headbanging.

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  26. #1016
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    LOWER #1 / ABS


    Vest Warmups w/40lbs

    Walking Lunges x8 each
    SS DB RDL +40s x6
    SS Standing Calf Raise: x15
    x2

    Plank reach/extension: x8 each side
    SS V-sit iso: @ 30s


    ---



    Leverage Squat
    160x8,8,8,6,6,6, 20-30s rest



    Calf raise off a step w/extra half rep @ top
    +45x10 / 2 shakes 10 straight / 2 shakes 10 straight
    +70x8 / 3 shakes +8 straight / 3 shakes +8 straight
    +90x8 / 4 shakes +6 straight / 4 shakes +6 straight



    Ab Wheel w/5s plank each rep
    x4,4,4, 20s rest

    Hollow Body holds +50@30s
    SS Gironda Vacuum @30s

    Hollow Body holds +50@30s
    SS Gironda Vacuum @30s



    Sissy Bench: x6
    SS Lying Leg Curls: 25x8
    Sissy Bench: x6
    SS Lying Leg Curls: 25x8
    Lifting. Hockey. Headbanging.

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  27. #1017
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    Just got word that hockey is back next Monday, so I'm not going to do anything else to possibly make my legs sore leading into it. I will re-work my programming so I can hopefully get 2 leg days in while playing, if possible.
    Lifting. Hockey. Headbanging.

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  28. #1018
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    FULL BODY - snuck this in last minute instead of doing nothing



    Deadlifts
    185x4,4,4, 30s rest



    Wide Pullups SS Ring Dips
    6 / 6
    6 / 6
    6 / 6



    BB Complexes
    75lbs x5 reps each
    4 total rounds, 45-60s rest between rounds:

    BB Rows / hang clean+front squat+push press / good mornings
    Lifting. Hockey. Headbanging.

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  29. #1019
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    UPPER #1 + FULL BODY COMPLEX warmups/cardio

    Want to work in some volume conditioning work wherever I can.

    75lbs / 5 reps / 4 rounds
    BB Rows / Hang Clean / Front Squat + Push Press / Good Mornings



    Cable Sling Pullovers (mimicking the pullover machine instead of straight-arm)
    SS BB Rows
    50x20 / 135x15
    70x15 / 165x12
    90x10 / 205x8


    Guillotine BB Press SS Incline Ring Flybrid Press
    135x5 / 5
    30s rest 155x6 / 6
    30s rest 175x6 / 6


    Arnold Press
    45x8,8,6,6 20s rest


    DB Curls SS OH DB Extensions
    20x20 / 25x15 each
    25x15 / 30x12 each
    35x8,6,4 RP w/20s iso final rep SS (1 min) 35x6,6,6, each alternating, no rest


    Cheat Rope Pressdowns
    70x8 drop 60x6? drop 50x6?
    SS Tail Ends 35x15



    Hockey last night was great, I felt like I hadn’t missed a day and we blew our opponent out. 1g4a for me!
    Lifting. Hockey. Headbanging.

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  30. #1020
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    LOWER #2 (hockey was #1)

    Only doing this + the complex stuff elsewhere in the week for legs. No true #2 workout for now, now that hockey is back.

    This workout was brutal! Way too tired to add abs into it, so I'll do them tomorrow.




    WARMUP COMPLEXES - 75lbs / 5 reps / 4 rounds

    RDL / Squat Clean (hang/catch in full squat) / Military Press / Rev Lunge / Good Mornings



    Leverage Squat Calf Raise, 3s peaks
    70x12, 90x12, 110x10, 110x

    Each SS Calf Jumps
    DB 60s x60
    BB 135x40-50?
    BB 135x50
    BB 135x40



    Single-leg: Leverage Squat Machine, each
    50x6 each / add 70x4 each / add 90x5 each / add 110x8



    Leverage Squat Machine, 5s negative
    160x6,6, 20s rest
    Add weight


    RDL
    155x4 add 185x6 add 205x4,4,3 RP
    Lifting. Hockey. Headbanging.

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