LOWER #1 + ABS
Not a bad week for lifting considering I felt like I wanted to die for a day and a half and only got 2 sessions in!
A2G BB Squat
135x4, 155x4, 185x3
Ab Wheel FLR SS Hangin Trunk Raise
4 each / 10
5 each / -
6 each / 15
Compact Leg Press Calf Raise
w/3s peak/neg/stretch each rep
270x10, 320x10
2s: 370x8-10?,6,4 RP
Controlled/hard squeeze: 410x12,8,6 RP
Parallel Squat, slow/not to failure. First time in a long time. Form was so weak, so I kept it whatever.
205x8, 225x6, 255x6
Cable Crunch
80x6,6 / 70x6,6 / 60x8 / 55x15
20s rest each
Seated Calf Raise. normal pace, explosive
70x30
70x15 +3 w/10s peaks
Lying Leg Curls
25x6 each 1up/1 down
SS 25x12 both
Leg Extensions
60x15,10,10,8, slightly paused
|
Thread: Liftin' weights & lacin' skates
-
07-22-2022, 03:18 PM #1201
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
Last edited by StinnerOzz; 07-22-2022 at 03:25 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
07-26-2022, 03:17 PM #1202
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
My delt is so ****ed up. Couldn't do any Incline work today. Going to see a specialist in a couple weeks, kinda hope I need surgery so there's an explanation for this BS, as well as a solution. Time off will suck, but… I am regressing. Despite that, the cable presses are such a lifesaver because they skirt around the issue and allow such a killer contraction. Couldn't have pulled that off w/o upgrading to the full functional trainer (as opposed to my old single Titan pulley tower), so that is paying off immensely. I keep leaning toward cable work because of it too, and some exercises are still best w/free weights of course.
This weekend I picked up a seated leg extension/curl machine (Body Solid). Always wanted to try one, now to give it time and see if I want to get rid of my lying bench to make room for it. It's quite large and taking up some of the open floorspace I like to keep. I like lying extensions, but the free-weight version isn’t as good as cable stack version, so I don’t care if I decide to move it.
I also picked up 240lbs. worth of plates and adjustable DB handles. I may downgrade my Bowflex 1090s to 552s since they're so cumbersome, and just use these new ones for heavy stuff. The handles are cheap spinlocks and I'll be looking for pro styles to replace them. So far I'm eyeing the IronMaster and Pepin handles, but at $300-400 for just the HANDLES (!!!) I'll probably sit and wait to get a deal on a used pair. The cheapies work just fine for now. Worse case I'll get York/Troy handles that use an Allen wrench to tighten. Those are like $50 and can't be beat anyway. The IM and Pepin, those are fancy internal-spinlocks which provide a flat external surface and no protruding DB handle to poke yourself with. Very slick and comfortable, but jeez those prices...
Lastly, I was finally back to hockey last night after a month off. I scored the opening goal, had a couple assists, and got the walk-off shootout winner. Felt great!
UPPER #1 - CHEST, BACK, ABS
Warmups
Flat DB Press: 50x15
SS Pullups: x6
SS Low Cable Fly: 30x8
SS Pullups: x6
Flat DB Press: 60x15
SS Pullups: x6
SS Low Cable Fly w/extra half rep @top: 25x10
SS Pullups: x6
Machine Crunch (leg extension machine)
85x10, 100x12, 110x10, 120x10
Flat Cable Press
100x10 +10 bottom partials
115x8 +8 bottom partials
100x10 +6 top partials / drop 90x8 top partials
Rev. Grip Pulldowns
160x6 drop 140x5, 3-5s peaks
160x6 drop 140x5, 2-3s peaks
Slight Incline #2 Cable Flies
40x15 +20s iso and 10s negative
Cheat Pulldown w/slow negatives
Wide: 200x4
Neutral: 200x4 drop 180x4 drop 160x4
Low Pulley Rev Incline Cable Converging Rows
70x8 w/3-5s peaks
80x10 w/3s peaksLast edited by StinnerOzz; 07-27-2022 at 11:44 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
07-28-2022, 03:09 PM #1203
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
UPPER #2
ARMS, DELTS, ABS
Warmups:
Rev Pullups: x6
SS Diamond Pushups: x12
SS DB Curls: 30x12
SS French Press: 60x15
Rev Pullups: x10
SS Incline Diamond Pushups: x20
SS DB Curls: 35x10
SS French Press: 85x12
Machine Crunch
90x12, 115x10, 115x10
125x10 +10s iso & negative final rep
Incline Cable Curls w/3s peaks
40x8, 35x10
35x15 +10 top partials
21s @40
Weighted Diamond Pushups
+40x8,6,6,6,6, 20s rest
Front DB Raise SS Cable Side Laterals
25x12 / 15x4 w/3s peaks + 15x3
25x12 / 10x8 w/2s peaks
30x10 / 15x6,5,4 RP
Scott Press: 35x20 a bit uncomfortable
SS Ring Face Pull w/external rotation: 5,5,5, 20s rest
Ring L-Sit @40s
SS Pike Toe-Touch x10, 3s peaks
SS Hollow Body iso +35@30sLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
07-29-2022, 02:59 PM #1204
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
LOWER #2 (hockey was #1)
Playing hockey Sunday night too, so didn't go too hard here.
Had a funny thought that I'd keep this going and get back up to a 300+ A2G squat sometime - lol. But maybe! My problem is probably 90% core strength and form/speed as opposed to leg strength.
A2G BB Squat
135x5 (+1), 155x4 (+2), 185x5 (+2)
Compact Leg Press Donkey Calf Raise
w/3s lift/peak/neg/stretch each rep
270x12, 320x10
2s: 370x8
2s: 370x8 / drop 320x12 / drop 270x12 / drop 250x12 / drop iso hold @40s
All drop sets were straight reps w/squeezed peak and slowish neg/pause
Ab Wheel FLR SS Hanging Trunk Raise 3s peaks
8 each / 8
10 each / 8
Parallel Squat, slow/not to failure
225x6 (+20lbs), 235x6 (+10lbs), 255x8 (+2)
Seated Calf Raise, normal pace/explosive
90x20
80x25
These sucked today
Seated Leg Extension SS Seated Curls
60x15 / 60x12
80x12 / 80x8Last edited by StinnerOzz; 07-30-2022 at 12:17 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
-
08-02-2022, 11:28 AM #1205
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
UPPER #1
Banged out some low vol chest & back today before bonus hockey tonight. Played a double-header last night, won both. Scored 3 total and maybe a couple assists.
Since I got those loadable DB handles, I decided I'll be getting rid of my Bowflex 1090s. I picked up a set of 50lb. quick-adjustable Core Fitness DBs. They're like Bowflex, but with the twist-handle feature, more compact length-wise so they're more like traditional DBs, and most importantly: flat ends so they're not uncomfortable to work with. Also they're only 50lbs, but for anything above that I'll be putting together sets of pro style DB handles and plates over time. Until then I'll use some spinlock adjustables.
Incline Ring Pushups SS DB Pullovers
10 / 55x12
15 various / 65x10
Flybrid x10 / 85x10-12?
Pullups SS Machine Flies
6 / 90x15
4 Rev, 4 neutral, 4 wide / 140x10-12?
T bar rows SS Machine Flies
135x6? / -
160x5 / 160x10
175x5 / 160x8+6 bottom partialsLast edited by StinnerOzz; 08-02-2022 at 12:18 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
08-03-2022, 12:56 PM #1206
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
MOSTLY FULL BODY
Some surprising soreness (and lack thereof) from yesterday, my delt still hurts bad, and my legs are tired from hockey last night (only 1 body on the bench; we all skated most of the game), but my friend came over to lift so I did a little for whatever felt right.
Tomorrow will probably be an off day, and Friday I’ll hit whatever feels like it needs it hard. I think playoffs start on Monday, but we should get a bye as the 1-seed. If so, I’ll be lifting Monday!
Cable Upward Flies SS Low Flies
25x6 / 25x6
20x6 / 20x8
20x6 / 20x8
Gironda High Pulley Row
50x8, 60x8, 60x8
Compact Leg Press Calf Raise, 2up/1down
110x12, 130x10, 150x8, each
Low Pulley Rev Incline Cable Converging Rows
70x12, 90x10, 110x6
Flat Cable Press 21s
110lbs, 90lbs
Leverage Squat Calf Raise, +half reps @ top
140x12, 140x10
Machine Crunch
85x10, 110x10, 120x10
120x10 +10s iso hold +30s prone hold
Scott Press
20x20, 25x20, 35x12
Incline DB Curls
25x20, 30x15, 35x12Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
08-05-2022, 02:55 PM #1207
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
LOWER #3 (hockey was 1 & 2)
+ABS
Trap Bar Deads
185x12, 225x12
275x10,5,3 RP
Machine Crunch
90x15, 120x12
120x8 +20s iso hold +30s prone hold
140x5 +10s iso hold +30s prone hold
Single-leg Compact Leg Press
90x12, 110x10, 140x10
160x8,8,8, each alternating no rest
SS both legs x3 w/10s neg/peak/concentrics
Decline Crunch #4
8, 8, 8 w/10s iso hold last rep of each
Seated Leg Extensions, 3s peaks
90x10,6,6 RP
Seated Leg Curls, 2s peaks
70x10,8 RPLast edited by StinnerOzz; 08-05-2022 at 07:32 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
08-09-2022, 03:28 PM #1208
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
My back and shoulder pain have been agonizing the past week+. I see the doctor Friday. Doing what I can here, focusing on squeezing pecs as hard as possible to make up for lack of other intensity and tonnage.
We won hockey last night, and get next week off before we start playoffs. It hurt to just hold my stick in position all night, let alone play. I felt good other than that, and just hanging around all weekend was more agonizing. At least I was moving on the rink.
UPPER #1, CHEST / BACK / DELTS
Incline Ring Pushups SS DB Pullovers
10 / 55x12
15 / 65x12
15 / 85x10
Pullups SS Slight Incline #2 Cable Press
4 each wide/neutral/rev / 50x15
5 each wide/neutral/rev / 70x12 +6 top partials
T-Bar Rows SS Slight Incline #1 Cable Flies SS Slight Incline #2 DB Press
160x6 / 30x20 / 50x5*
175x6 / 40x15 / 50x5*
185x5 / 50x12 / 50x5*
*5s,4s,3s,2s,2s for each con/ecc/peak
Standing 45* dual handle Cable Rows, 3s peaks
50x8 +8 straight
80x6 +6 straight
90x6 +6 straight
SS Seated DB Power Clean SS Ring Y-Raise
20x15 / 5
25x12 / 5
30x8 / 5
Cable Iron Cross
45x15, 55x12
DB Side Laterals
20x12, 20x12, 20x12
25x8 / drop 15x15 partials
25x8 / drop 15x12 partialsLast edited by StinnerOzz; 08-15-2022 at 06:31 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
-
08-10-2022, 01:09 PM #1209
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
UPPER #2 - ARMS / ABS
Warmups:
Rev Pullups: x6
SS Diamond Pushups: x12
SS Arm Blaster DB Curls: 25x12
SS OH DB Press: 25x15
Rev Pullups: x10
SS Incline Diamond Pushups: x20
SS Arm Blaster DB Curls: 30x12
SS OH DB Press: 30x12
Machine Crunch SS EZ Bar Russian Twist
90x12 / 30 each side
115x10 +60s iso hold / 40 each side
125x10 w/3s peaks +30s iso hold / 50 each side
Incline Cable Curls
40x8 +15 bottom partials
45x12 +12 bottom partials
21s @50
Weighted Diamond Pushups, 50RP
+40x12,10,8,8,6,6, 20s rest
DB Hammer Curls, 3s peaks
25x4 add 30x4 add 35x4 add 40x4
50x3 drop 40x4 drop 35x4 drop 30x4
Cable Kickbacks
25x15, 30x12, 35x10
Will do legs tomorrow, and a little of almost everything on Friday before a busy weekend hits.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
08-11-2022, 01:22 PM #1210
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
LOWER #2 (hockey was #1)
+CALVES, ABS
Single-leg Compact Leg Press
90x6,6, alternating each no rest
140x8,5,4, alternating each no rest
180x8,6,4, each alternating no rest
SS both legs x4-5? w/10s neg/peak/concentric
Seated SS Compact Leg Press Calf Raise
70x20 / 140x20
70x20 / 160x20
70x30 / 180x15
Ring L-Sit @30s
SS Pike Toe-Touch x10, 3s peaks
SS Machine Crunch iso hold 115 @50s
Ring L-Sit @40s
SS Pike Toe-Touch x10, 3s peaks
SS Machine Crunch iso hold 125 @30s
Seated Leg Extensions, 3s peaks
90x10,6,6 RP
90x10,6,6 RP
Seated Leg Curls, 2s peaks
70x8,6,4,4 RP
Frog Crunch
30, 20, 20Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
08-15-2022, 01:50 PM #1211
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
Got a shot for my shoulder last week so I didn’t lift after all. Here’s hoping all is back to normal now. It felt great so far n my first try back with real DBs. Didn't push too much; I definitely had a lot more in me.
UPPER #1
CHEST / BACK / DELTS
Slight Incline #2 DB Press SS BB Rows
50x20 / 135x20
60x15 / 165x15
70x12 / 185x12
80x8,4,3, 30s rest / 205x8,5,5,3,3, 20s rest
High Pulley Rope Pullovers SS Cable Upward Flies
50x15 / 25x12
60x12, 10s peak/neg final rep / 30x12
Neutral Grip Pulldowns, 5s negatives
140x10, 170x5
155x6, 10s rest, 170x4
High Pulley Downward Flies
40x50, varying grip
Slight Incline #2 Cable Press
70x6 @ 5/5/3/3/3/3 seconds for each con/ecc/peak
Front DB Raises SS DB Power Clean SS Ring Y Raise
20x20 / 25x15 / 6
25x12 / 30x8 / 5
Seated Side DB Laterals, loose
25x15,10,6 RP
No hockey this week so I'll get extra workouts in. I'll do higher frequency/lower vol and will do another chest/back day with arms tacked on.Last edited by StinnerOzz; 08-15-2022 at 04:13 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
08-16-2022, 03:01 PM #1212
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
LOWER #1
+ABS, CALVES
Skater Squats SS Lying Ham Bridge
6 each / +25x20
6 each / +40x20
Ab Wheel FLR SS Rev. Crunch w/light red band
5 each / 10
5 each / 10
Calf Raise off a step
+50x30, +65x20
+80x10 w/extra half rep @ top +10 straight
—
Compact Leg Press
320x20, 370x15
410x8,8,8,6, 20s rest
Cable Crunch
70x15, 70x15
70x12 w/3s peaks/negs
Seated Calf Raise, explosive/hard squeeze
70x50
Seated Leg Extensions w/2s peaks SS Seated Curls straight reps
70x20,10,10 / 70x17,8,6 RPLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
-
08-17-2022, 02:01 PM #1213
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
UPPER #2
CHEST, BACK, DELTS, BICEPS
Will do triceps hard on my next lower day.
DB Rows SS Parallel Dips
70x12 / 20
80x10 / +25x15
90x8 / +45x10
90x15 / Gironda Dips w/bounce x8
Girondas felt better than parallel, but my shoulder felt good all around.
Incline Ring Pushups w/rev grip rotation
x10 +20s iso hold
x10 +20s iso hold
x10 +20s iso hold
Low Pulley Rev Incline Cable Converging Rows
80x20
100x12
21s @ 120
DB Curls
40x12 drop 35x8 drop 30x8 drop 25x8 drop 20x8
40x6 drop 35x6 drop 30x5 drop 25x5 drop 20x8
DB Clean + Shoulder Press
40s x1 +6
20s rest 40s x1 +6
20s rest 40s x1 +6
20s rest 40s x1 +6
20s rest 40s x1 +6
BB Curls, back and forth no rest with my partner
45x30,15,15,10,10Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
08-19-2022, 02:12 PM #1214
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
UPPER #3
TRICEPS, ABS
Wanted to throw legs in as well, but I had a crazy busy day and had no time.
Decline #2 CG Bench
135x15, 155x10, 175x8, 195x6, 205x5
Rope Jump
50, 75, 125
Ring Knee Tucks
10, 15, 12
Incline Skullcrushers
90x12, 100x10
Seated V Tucks SS Seated Rope Crunch +prone iso hold
6 / 35x10 +30s
6 / 45x10 +30s
20 / 70x8 +20s
OH DB Extensions
30x10, 40x8 +pulses xF each
45x6 drop 35x6 drop 25x6 each alternating no rest
V-Bar Pressdowns
60x6 drop 50x6 drop 40x6 drop 35x6
With momentum 80x6 drop 70x5 drop 60x5 drop 50x5 drop 40x6 strict w/3s peaksLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
08-21-2022, 03:58 PM #1215
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
UPPER #1
Won’t be able to lift all week so throwing this in late tonight. Better than nothing, hit it hard & didn’t worry about being too fancy. Hockey tomorrow!
Incline Ring Pushups w/rev grip rotation
x10 +10 straight grip bottom partials
x10 +10 straight grip bottom partials
x10 +10 straight grip bottom partials
SS Pullups
4,4,4, 10s rest
6,6,4, 10s rest
6,6,6, 15s rest
DB Rows SS Flat DB Press
80x10 / 80x10
90x10 / 90x8 +4 bottom partials
Medium-high Cable Flies
50x15,10,10 RP
Snatch Grip High Pull
175x4, 185x4, 205x3, 215x3
225x2,2,2 RP
Seated V-Tucks SS Ring Knee Tuck SS Hollow Body
10 / 8 / +40 @20s
10 / 8 / +40 @20s
10 / 8 / +40 @15sLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
08-30-2022, 03:40 PM #1216
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
Long week off, hockey last night, lost in the finals (gah) but I had 2g and a great game. Next time… My shoulder was bugging me on vacation but it feels good now, but I’m taking it easy on pushing exercises for a bit. I think 80lb DBs is where I draw the line based on last week. Not sure how a barbell will compare, but I’ll stick to that and cable work for a while to be safe.
UPPER #1
CHEST / BACK / ABS
Flat DB Press SS Low Cable Fly
50x20 / 25x8 +6 pulses @top
60x15 / 25x6 +8 pulses @top
Slight Incline #1: 70x12 / 30x8
Pullups
4,4,4, 10s rest
6,6,4, 10s rest
+10 x6,6,4, 15s rest
Seated V Tucks SS Seated Rope Crunch +prone iso hold
10 / 45x15 +30s
12 / 60x10 +20s
15 / 75x10 +30s
Cheat Pulldown w/slow negatives
Wide: 210x4
Neutral: 210x4 drop 190x4 / RP 180x4,3,3 RP
Flat Cable Press
100x10 +10 bottom partials
115x8 +8 bottom partials
125x6 full / 6 top / 6 bottom
Standing 45* Overhand Cable Rows
90x20, 110x15, 130x12
Slight Incline #2 Cable Flies iso hold/reps
40 @20s/x6 w/5s negatives
60 @20s/x6 w/5s negatives
(increase)
Low Pulley Rev Incline Cable Converging Rows
90x6,6 RP, 3s peaks
90 @20s iso +10 repsLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
-
08-31-2022, 03:15 PM #1217
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
UPPER #2
Decline #2 CG Bench SS Rev Pullups w/2s peaks
135x15 / 6
155x10 / 8
175x8 / +15x6
195x6 / +25x8
205x3,3,1 RP / +45x6
Didn't want to risk more
Front DB Raises SS DB Power Clean SS Ring Y Raise
20x20 / 30x8 / 5
25x12 / 30x8 / 5
DB Curls
20x6 add 25x6 add 30x6 add 35x4 add 40x4
40x6 drop 35x5 drop 30x6 drop 25x8 drop 20x8, 10s rest at each drop
Weighted Diamond Pushups
Flat: +40x8,6,4, 20s rest
Incline @rack pin 5: +40x15,10,8, 10s rest
Incline DB Preacher Curls
25x20, 30x12 each
Scott Press
30x15,10,10,10, 20s rest
DB Side Laterals, loose SS DB Shoulder Press
30x8 / 30x20
30x8 / 30x20Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
09-01-2022, 03:14 PM #1218
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
LOWER #2 (hockey was #1)
+CALVES
Single-leg Compact Leg Press
90x6,6, each alternating no rest
140x8,6, each alternating no rest
180x8,6,4, each alternating no rest
Frog Stance Compact Leg Press
270x20 drop 220x5 w/5s neg/peak/concentric
Seated SS Compact Leg Press Donkey Calf Raise
70x20 / -
70x20 / 160x20
70x35 / 180x20
Leverage Squat Calf Raise
140x12,10,8, 20s rest
160x8,5,4, 20s rest
Single-Leg Leverage Squat Machine
90x10, 110x8, 140x5 each
Seated Leg Curls
70x20, 70x15
Seated Leg Extensions 2s peaks SS Leg Curls
90x12 drop 70x8 / 45 iso @20s +10 reps
90x12 drop 70x8 / 45 iso @20s +8 repsLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
09-02-2022, 03:11 PM #1219
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
UPPER #3
Quick one just to throw in some extra volume. Delts are the only thing that’s sore from earlier, somehow.
Ring Dips SS DB Rows
8 / 70x10
8 / 75x10
12 / 90x8,5,3 each alternating no rest
High Pulley Cable Flies
55x15, 65x12
80x10 SS Guillotine Press 135x10,6 RP
Gironda High Pulley Row
70x6,6,5 RP
Straight Arm Pulldowns
60x8,6,4 RP
Incline Rack Skullcrushers
95x10*,8,6 RP
110x5*,5,4 RP (these are ugly)
*dead stop from pins
Drag Curls: 65x20,10,10 RP
SS Guillotine Curls: 45x6, 5s peaksLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
09-06-2022, 03:23 PM #1220
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
UPPER #1
Hockey twice a week starts again, so I’ll be back to once a week for everything. Maybe I’ll do chest/back 2x and split delts/arms volume work between the 2 days. Legs will be 3rd, obviously.
Incline Cable Press SS Rack Pullups
#4 70x20 / +25x12
#3 80x15 / +25x12
#2 90x15 / +40x15
Ab Wheel FLR
6 each
6 each
Decline Cable Press
(Incline #2 w/mid height pins, decline press angle)
#2: 90x10
#3: 90x10
#3: 90x8,8,6 RP
Landmine Linebacker Rows
135x10, 150x10
170x4,4,4,4,4, 10s rest
Rev Incline #5 cross row/face pull
60x12
60 iso @ 20s +8 reps
70 iso @ 20s +8 reps
Machine Flies
5s concentric/peaks, 10s negs
90x5
110x5
Ring L-Sit @10s +1 rep x3 total
SS Pike Toe-Touch x10, 3s peaks
SS Leg flutters @15s
SS In/outs @15s
Ring L-Sit @5s +1 rep x6 total
SS In n outs @20s
SS Leg flutters @20s
SS Frog Crunch x15
SS Machine Crunch iso hold 100 @40s
Landmine Shoulder Press (raw grip)
45x20
65x15
80x20
90x15Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
-
09-09-2022, 01:57 PM #1221
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
LOWER #3
hockey was 1 & 2. Had 3g2a in a win, and 2g1a in a loss this week. Back to my old team after a few years away.
My knee was cracking awful, so I kept it kinda easy. Seems to be an ongoing issue, but I'm probably being overly safe because I'm afraid of hurting myself for hockey.
A2G BB Squat
135x6, 155x4, 185x4
BB Calf Raise SS Tibialis Raise
135x20 / 15x30
155x20 / 25x20
Landmine linebacker, leaning w/extra half rep @top: 140x12,8,6,6 RP / 25x25
Incline #2 V-Sit
x10 (#3 by accident), x15, x15, x15
These feel better than flat on the floor, a Gironda tip!
Single-leg Landmine Squat, each alternating no rest
45x10, 45x10
10s rest at each drop: 60x6 +both x6 / 50x6 +both x6 / 40x6 +both x8
Rev Calf Raise off a step
30, 30
Frog Crunch SS Hollow Body iso
x20 / 30@15-20s
No rest x10 / 20@20s
SS Gironda Vacuum @40s
Seated Calf Raise, normal pace, explosive
70x5 w/10s peaks +15 straight reps
70x8 w/5s peaks +15 straight reps
Seated Leg Curls
45x20 +10s iso
60x15 +10s iso
Leg Extensions
80x15,10,10 RPLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
09-12-2022, 03:34 PM #1222
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
UPPER #1
PUSH / ABS
Mon: upper push/abs w/pull warmups
Tue: upper pull
Wed/Thurs: hockey x2
Fri: lower/abs
Ring Flybrid SS Neutral L-sit Pullups
8 / 8
12 / 10
Flat DB Press: 80x12,6,6 RP
RP #2 Incline Flies: 21s @50
RP Guillotine Press: 115x15
RP Upward flies, top half reps: 50x12
SS Guillotine Press +half reps @bottom: 115x6,6 RP
RP Incline Ring Pushups: x8
Crazy, I was just looking back at doing 110s for 8 just before the pandemic í ½í¸…
Flat Cable Press iso/reps
70 x 20s/12
90 x 15s/8
100 x 15s/8
Standing Incline Cable Press
50x15, 60x12
Machine Crunch SS Incline #2 V-sit
80x20 +30s iso / 15
105x15 +20s iso / 12
140x8 +10s iso drop 95 x 20s iso+8 reps / 8
Landmine Shoulder Press (raw grip)
70x20
90x10
100x10
+linebacker attachment to save my wrists: 120x10,6,4 RP
Seated Side DB Laterals, loose
20x20, 25x15
30x8 drop 25x6 drop 20x6
V-Bar Pressdowns w/triple peaks
60x5 drop 50x4 drop 35x5
Cheat Straight bar pressdowns w/hard peaks
60x12, 60x12, 70x8
Cable Tate Press
20x20 eachLast edited by StinnerOzz; 09-12-2022 at 04:18 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
09-13-2022, 12:38 PM #1223
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
Had to get this done quickly. Hockey the next 2 days.
UPPER #2
BACK / BICEPS
DB Pullovers SS DB Rows
70x10 / 70x10
80x10 / 80x6,6,4, 15s rest between clusters
Gironda High Pulley Row: 45x12
RP Neutral Grip Pulldowns: 21s @ 120
RP Rack Pullups: x6 full/5 top/6 bottom
RP Rope Face Pulls w/held scapula retraction: 60x15
Neutral Grip Pulldowns: 21s @ 120
RP Rack Pullups: x6 full/6 top/6 bottom
RP Rope Face Pulls w/held scapula retraction: 75x12
RP Rope Pulldowns, 5s negatives & hard peaks: 90x6
Drag Curls 95x8 / drop 75x10,8,6 RP / drop 55x12
SS Zottman Curls 30x6 drop 20x8 drop 15x10
SS Head-height Cable Curls w/5s peaks: 40x8-10?
edit: holy **** am I sore today already! Pecs are still on fire from Monday too; I'm going to repeat these workouts for a while to keep things simple and fruitful.Last edited by StinnerOzz; 09-14-2022 at 06:33 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
09-19-2022, 03:52 PM #1224
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
Got sick and skipped leg day. I have hockey Wed/Thur and I don’t want to beat my legs down going into it, so here’s upper again. I’m playing great too, the past 2 games I had 2g4a and 3g1a. Flet great today but took longer rest pauses than usual. Considering I could hardly breathe the past 2 days, that's not bad!
UPPER #1
PUSH / ABS
Ring Flybrid
8
6 SS Incline Pushups x6
Flat DB Press: 80x12,6,6 RP
RP #2 Incline Cable Flies: 21s @50
RP Guillotine Press: 115x15
RP Upward flies, top half reps: 50x12
RP Guillotine Press +half reps @bottom: 115x8,6 RP (+2,2)
SS Incline Ring Pushups: x8
Machine Crunch SS Incline #2 V-sit
80x25? +30s iso / 15
125x12 +15s iso / 10
150x8 +15s iso drop 125x5* drop 100x5*/ 8
*5s peaks
Flat Cable Press iso/reps
70 x 20s/12
90 x 15s/8
110 x 15s/8 (+10lbs)
Standing Incline Cable Press
60x15, 70x12 (+10lbs each)
Landmine Linebacker Shoulder Press
90x20
100x15,8 RP
120x10,6,6(+2) RP
Seated Side DB Laterals, loose
25x15, 25x15
30x10 drop 25x8 drop 20x10 (+2,2,4)
V-Bar Pressdowns w/double peaks
70x4 drop 60x4 drop 45x6 drop 35x4
Cheat V-Bar Pressdowns w/hard peaks
70x8, 80x8, 80x8 (+10lbs)
Cable Tate Press
25x15 each (+5lbs, -5 reps)Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
-
09-20-2022, 03:24 PM #1225
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
UPPER #2
BACK / BICEPS / TRAPS
Incline Cable Pullovers SS DB Rows
50x15 (#3) / 70x10
70x10 (#5) / 80x6,6,6, 15s rest between clusters
Gironda High Pulley Row: 50x12 (+5lbs)
RP Neutral Grip Pulldowns: 21s @ 120
RP Rack Pullups: x6 full/x6 top (+1)/6 bottom
RP Rope Face Pulls w/held scapula retraction: 60x15
Neutral Grip Pulldowns: 21s @ 120
RP Inverted Rows: x6 full/x6 top/x6 bottom
RP Rope Face Pulls w/held scapula retraction: 75x12
RP Rope Pulldowns, 5s negatives & hard peaks: 90x10 (+4)
BB Shrugs (w/hooks) SS Cambered bar Cable Shrugs
225x12 / 90x10 3s peaks
245x10 / 90x8 3s peaks
275x8 / 100x10 3s peaks
Drag Curls 95x8,4 RP (+1 RP) / drop 75x10,8,6 RP / drop 55x12
SS Zottman Curls 30x6 drop 20x8 drop 15x12 (+2)
RP BTB Cable Curls 35x8?
SS Cable Curls 35x6Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
09-23-2022, 02:56 PM #1226
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
LOWER #3 (hockey was 1&2). Had 3g3a and 1g2a in this week’s games. No hockey next week and I’ll be away Wed-Sat., so I didn't do much here and plan to do more before I leave.
Front Elevated Single Leg Squats
8, 8 each
Lying Ham Bridges
+40x20, +60x15
Landmine Linebacker Calf Raise,leaning
140x20, 160x20, 180x15
21s @120, not leaning
SS Rev Calf Raise off a step x20
21s @140, not leaning
SS Rev Calf Raise off a step x20
Landmine Linebacker Squat, not too deep but for explosiveness
140x15, 160x15, 180x15, 200x12, 225x15
Seated Calf Raise, normal pace, explosive
70x8 w/5s peaks +12 straight reps
70x8 w/5s peaks +12 straight reps
Seated Leg Curls
60x15,10,6,4 RP
Leg Extensions
90x25,12,12,8 RPLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
09-25-2022, 03:36 PM #1227
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
UPPER #1
Stupid day. Planned to lift, got invited to play hockey, planned nutrition and rest around that, got in-invited (lol), then threw this together late.
Lower/abs tomorrow, arms/delts Tuesday, and that's all for the week!
Ring warmups
Incline Pushups SS Pullups SS Inverted Rows
8 / 8 / 6
8 / 8 / 8
Gironda Dips w/bounce
6,5,4 RP
Neutral Grip Pulldown +top partials
SS 45* Cable Rows + bottom partials
140x12+10 / 90x8+8
140x8+8 / 90x8+8
High Pulley Flies SS Low Upward Pulley Flies
50x15 / 25x8
High 50x15 / Mid 50x10 / upward 25x10
Kneeling Rope Gironda Rows
70x6,6,8,8, 20s rest
+10s iso & negative on final rep
Guillotine Press
155x6, 20s rest, x6, 40s rest, x6
Meadows Rows
50x6,6,6,6
Alternating each, no restLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
09-26-2022, 01:30 PM #1228
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
LOWER #1
Soooo fn busy, skipped abs. I was lucky enough to steal away time to do this as it is. All hail the home gym!
Sissy Squats 6
SS Single Leg Lying Ham Bridge x10
SS Sissy Squats 6
SS Single Leg Lying Ham Bridge +20x8
SS Sissy Squats 6
SS Leg Curls 35x15
SS Sissy Squats 6
Landmine Linebacker Squat, not too deep but for explosiveness
140x15, 185x15 (+25lbs), 225x12 (+25lbs, 3 reps), 225x15
Landmine Linebacker Calf Raise off a step
140x20, 165x12, 185x10
225x10,6,4 RP
Seated Calf Raise, 2-3s concentric/peak/neg/stretch
70x6-8? +12 straight reps
70x8 +6 straight reps
each SS Rev. Raise off a Step x20 +30s iso
Seated Leg Curls
70x15,10,8,6 RP
(+10lbs, -0,0,2,0 reps)
Leg Extensions
100x25,12,12,8 RP
(+10lbs)Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
-
09-27-2022, 01:19 PM #1229
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
UPPER #2
Holy f’n rush job. What an absolute chaotic week.
Cable Curls SS French Press
25x20 / 70x20
35x12 / 80x15
45x15 / 80x20
DB Hammer Curls iso + reps
25@10s + 5 / add 30@10s + 5 / 15s rest / add 35 @10s x5
Cable Fwd Rope Extensions
21s @45lbs
21s @45lbs
Rope Pressdowns w/3s peaks
45x6
45x6 drop 35x4 drop 35x4
Arnold Press w/DB Snatch to set
25x5 / 5s rest 30x5 / 5s rest 35x5 / 5s rest 40x5 / 5s rest 45x5
Arnold Press / Shoulder Press w/DB snatch to set
25x5,5 / 10s rest 30x5,5 / 20s rest 35x5,5
25x5,5 / 10s rest 30x5,5 / 20s rest 35x5,5
DB Curls w/3s negatives
40x6 drop 30x6 drop 20x10Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
-
10-03-2022, 03:38 PM #1230
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,252
- Rep Power: 15750
What a loooong week that turned out to be! Tons of walking, lack of rest, junk food, and so on. Back to normal. Lifting Mon, Tue, Wed, hockey Thurs, and maybe lifting Fri if I can fit it in during the workday as I have evening plans. For now:
UPPER #1
CHEST / DELTS / ABS
High Cable Fly SS Parallel Dips
40x20 / 8
55x15 / 8
Machine Crunch SS Incline #2 V-sit
95x10 +30s iso / 10
Flat DB Press: 80x12,6,6 RP
SS High Pulley Flies: 35x5 w/3s concentric/peaks/negatives
Rope Crunch
70x10? +20s iso
80x10 +15s iso
90x9
Guillotine Press: 125x20,10,10 RP
(was 115x15 supersetted last time)
RP #2 Incline Cable Flies: 60x5 drop 45x6 drop 35x6
RP Guillotine Press +extra half rep @ top: 125x6,5,4 RP
Flat Cable Press iso/reps
110 x 15s/6
110 x 15s/6
(replaced 70 x 20s/12, 90 x 15s/8, 110 X 15s/8)
Frog Crunch SS Hollow Body iso SS Gironda Vacuum
x12 / 25@20s / 30s
x10 +10s iso / 20@20s / 30s
Arnold Press SS DB Press
20x6/6 add 25x5/5 add 30x5/5 add 35x5/5
40x5/5 drop 30x5/5 drop 25x5/5 drop 20x5/5
Seated Side DB Laterals, loose
20x15,10,10,8,8,6, 15s restLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
Bookmarks