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  1. #151
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    Not playing tonight after all, so I lifted.


    Flat bench
    135x15, 185x8, 225x5, 225x5, 225x5, 225x5
    More shorter sets to swing back into things. Same overall tonnage. Felt weak today and it's only been 4 days since my last chest routine anyway.

    Gironda Dips
    12, 12, 10, 10, 10




    Bicycles
    10, 10, 10 each side

    Crunch 8 / twist 8 / lying leg lifts 8
    Crunch 8 / twist 8 / lying leg lifts 8
    Mirin that bench work and dips!

    What do you do for diet, do you have a specific plan? Just wondering if you cycle bulking and cutting like a lot of the other folks?

    Anyway good work, and hopefully you will be going off to hockey in shorts and T-shirt soon.
    Strength + Cardio + Proprioception = dominance
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  2. #152
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Mirin that bench work and dips!

    What do you do for diet, do you have a specific plan? Just wondering if you cycle bulking and cutting like a lot of the other folks?

    Anyway good work, and hopefully you will be going off to hockey in shorts and T-shirt soon.

    I had 225x10 a couple weeks ago before I got sick, that was about as many times as I'd ever done it! Even in my strongest days I never did much higher rep stuff w/bench because my delts fried out quickly. Those sets of 5 were way harder than they should have been considering I did twice as much recently. Hopefully it's just the sickness and I'll be back up there soon.

    I don't follow much of a strict diet anymore, but I have my staple foods and just throw meals together based on those. Not much is sourced or prepped these days. I just make sure to get in enough protein, and my carb level goes by feel. Sometimes I feel like I need a lot of carbs and will have whatever, sometimes I feel I can get away w/nearly no carbs and all I'll eat is veggies or at most a couple lo carb tortilla wraps that give me like 15g total. I like to have night time meal of nuts/PB and dairy, too.

    Now that I'm traveling for work a lot, I'm having burgers or something better almost every day for lunch Mon-Thur, and steak/potato or fish/rice for dinner. Not entirely concerned with being strict, but I'm not eating pasta dishes with 100g of carbs and only 30g protein, ya know? Although sometimes I do opt for a nice dessert or crappy appetizer. I used to just buy groceries and cook while on the road, but this place pays by the meal rather than a flat per diem, so it behooves me to enjoy myself. I haven't really noticed much if any drawbacks from it, the calories I've been taking in seem to more or less match what I'd have otherwise.

    With all of that being said, I think today calls for a pre-hockey pizza! And tomorrow I hope to take some time from my work day, get my mom outta her nursing home, and bring her out somewhere for lunch. Who knows what I'll have, but she usually likes the Chinese buffet. A big ol' shrug to the diet on that one, haha!
    Lifting. Hockey. Headbanging.

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  3. #153
    Death Metal Madman StinnerOzz's Avatar
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    BB Rows (peg 6, felt like I could have gone to 7 for more depth, but at this weight it's hard to counterbalance)
    135x20, 165x10, 195x10, 225x12, 245x8, 245x12

    Converging Pulldown Machine w/5-second negatives
    180x8, 200x10
    Holy f'n pump

    Pullovers
    80x10, 80x10, 80x10




    Explosive/squeezed peaks seated calf raise
    45x30, 70x20, 120x12, 140x12, 160x10
    160x8 SS w/squat machine calf raise 90x10,5,5,5 RP




    Crunch 8 / twist 8 / rev crunch 8
    Crunch 8 / twist 8 / rev crunch 8

    Ab Wheel (Front+L+R=1 rep) x4
    SS w/Gironda Vacuums 10-second hold x6
    SS w/Side Plank +45lbs. @ 30 seconds each side

    Ab Wheel (Front+L+R=1 rep) x6

    Oblique Crunch x12 each side
    SS w/Gironda Vacuums 5-second hold x12



    Was going to do the huge giant set for abs but also want to abs tomorrow on leg day, so I gave them a little rest between all the volume today. Watch them end up more sore after all, haha. Gironds Chins were out because I'm dead tired. I'm amazed I hit those numbers on rows!

    On that note, I've got a new pre-workout (White Flood) and it SUCKS for that mental focus spike which is why I use them. I feel like I'm sleeping through my workouts, and I'm not certain I get a killer pump from it, but at least I'm still able to kill it. Definitely won't buy it again though!
    Lifting. Hockey. Headbanging.

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  4. #154
    Death Metal Madman StinnerOzz's Avatar
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    Leg Press Calf Press
    270x20, 360x15, 450x10, 450x10, 450x10, 540x8, 540x8, 540x8



    Leg Press
    270x15, 270x15, 360x12,
    450x12, 450x12, 540x8, 540x12

    Seated Leg Curls SS w/Leg Extensions
    150x12 / 160x15
    140x15 / 180x15

    Pullthroughs
    200x8, 200x8
    First time doing these on an actual plate stack. Tough to counter gravity, but they felt fine.




    Crunch 12 / twist 10
    Crunch 12 / twist 10

    Ab Wheel (Front+L+R=1 rep) x4
    SS w/Oblique Crunch x12 each side
    Last edited by StinnerOzz; 04-21-2018 at 10:46 AM.
    Lifting. Hockey. Headbanging.

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  5. #155
    Death Metal Madman StinnerOzz's Avatar
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    BB Rows
    135x20, 165x10, 195x10, 235x5, 235x5, 235x5
    Didn't have my hooks or a rack to bottom out on, so the fully-free and raw row was unfamiliar. Definitely not feeling that for 12 reps with 225-245 😂


    Rev. Grip Pulldowns w/5-second negatives
    120x8, 150x6, 180x5

    Lying Rope Pullovers
    50x10, 70x20



    Gironda Vacuums
    10-seconds x8
    10-seconds x10
    10-seconds x10

    Crunch 8 / twist 12 / lying leg lifts 12
    Crunch 8 / twist 12 / lying leg lifts 12

    Bicycles
    10, 10, 10 each side



    Shrugs
    135x20, 185x15, 225x12, 275x12
    315x8,4,4 RP set
    315x8,4,4 RP set
    Lifting. Hockey. Headbanging.

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  6. #156
    Death Metal Madman StinnerOzz's Avatar
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    Flat bench
    135x15, 185x8, 185x8, 185x8, 225x5, 225x5, 225x5
    Should have done more but stuck w/my partner from work. Great sets and pump though!


    Machine Press SS w/Incline Pushups
    150x12 / 15
    150x12 / 15
    150x12 / 15



    DB Curls
    25x15, 30x15, 35x10, 40x10, 40x10, 40x9

    DB Hammer Curls
    50x10, 50x10, 50x10



    Incline Skullcrushers
    65x15, 85x15, 95x15, 105x12
    Lifting. Hockey. Headbanging.

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  7. #157
    Death Metal Madman StinnerOzz's Avatar
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    Delts were a little fatigued from chest day, but I had enough time to do hit them a bit today along with a little more for triceps, so I did. Legs tomorrow. I have a sore ankle from hockey so we'll see how that's gonna turn out!


    Arnold Press
    40x12, 50x10, 50x10, 60x8, 60x8

    Side Laterals
    25x15, 25x15



    Crunch 20 / Oblique jackknife 15 each side
    Bent Knee twisting Crunch 20 / Oblique jackknife 15 each side

    Ab Wheel (Front+L+R=1 rep) x6
    SS w/Side Plank +45lbs. @ 30 seconds each side

    Gironda vacuums
    20 seconds, 5 reps
    20 seconds, 5 reps



    V-bar Pressdowns
    100x10, 130x8 - 5-second peaks
    150x8, 150x8 - 5-second negatives
    Lifting. Hockey. Headbanging.

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  8. #158
    Death Metal Madman StinnerOzz's Avatar
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    Single leg Seated Calf Machine
    50x12, 60x15, 70x15

    Explosive/squeezed peaks seated calf raise
    110x20, 130x20, 150x12
    170x10,5,5 RP set
    170x10,5,5 RP set
    200x8
    230x5, 230x5 each w/toe peak static @30



    Box Squats, sumo
    135x10, 165x8, 205x8, 255x5, 255x5, 255x6

    Seated Leg Curls SS w/Leg Extensions
    150x12 / 170x20
    150x12 / 190x15
    160x12 / 230x12



    I kinda miss the days when I was doing all sorts of crazy hack, high rep, sissy, etc. squats. Ah well…for now!
    Lifting. Hockey. Headbanging.

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  9. #159
    Death Metal Madman StinnerOzz's Avatar
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    BB Rows (peg 7, deep stretch, extra 3-4” over what I'm used to. It was rough but I did well. Two fewer reps than bottoming out 3-4" inches higher. I probably had the other 2 in me but didn't want to risk bad form in that position. I'll take it!

    135x20, 165x10, 195x10, 225x12, 245x10, 245x8

    Converging Pulldown Machine w/5-second negatives
    210x10, 220x8, 230x6

    Pullovers
    80x10, 80x10, 80x10



    Donkey Calf machine
    140x20, 170x15, 200x15, 220x12
    270x8,5,5 RP set
    270x8,5,5 RP set



    Crunch 20, 20, 15
    Roman Chair Rev crunch 10, 10, 10
    Last edited by StinnerOzz; 04-30-2018 at 06:17 PM.
    Lifting. Hockey. Headbanging.

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  10. #160
    Death Metal Madman StinnerOzz's Avatar
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    Small stuff. Still kicked my ass.



    Shrugs
    135x20, 185x15, 225x12, 275x12
    315x12,6,6 RP set
    315x12,6,6 RP set
    Forgot my hooks, so did these raw.


    DB Curls 25x15, 30x15, 35x8

    DB Hammer Curls 50x6

    Machine preachers
    60x20, 70x15, 70x15

    Left forearm bugged me out of nowhere, so I had to go to a less strenuous move.



    Ab Wheel (Front+L+R=1 rep) x6
    SS w/bicycles x10 each side
    SS w/Gironda Vacuums 20-second hold x5

    Ab Wheel (Front+L+R=1 rep) x6
    SS w/bicycles x10 each side
    SS w/Oblique Crunch x12 each side
    SS w/Gironda Vacuums 10-second hold x6
    SS w/Side Bridge 45x15 each side
    Lifting. Hockey. Headbanging.

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  11. #161
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    . I have a sore ankle from hockey so we'll see how that's gonna turn out!

    You blocking shots Stinner?

    I have seen you refer to "hooks" or "raw" referring to rows, what does that mean?

    Anyway fine run of work there, I see you do ab roll outs, I tried them once and it strained my back, this probably means I need more core strength, so I should do ab roll outs. Go figure.

    Guess what? its May and no Maple Leafs, out in the first round.
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  12. #162
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    You blocking shots Stinner?

    I have seen you refer to "hooks" or "raw" referring to rows, what does that mean?

    Anyway fine run of work there, I see you do ab roll outs, I tried them once and it strained my back, this probably means I need more core strength, so I should do ab roll outs. Go figure.

    Guess what? its May and no Maple Leafs, out in the first round.
    Yeah, my own teammate no less! I usually do block shots though, I'd wager more than any of our defensemen by far. I'm pretty good at deflecting then out from a few feet away too; meanwhile we have a dman who is famous for putting them in our own net (doh)


    I use lifting hooks for heavy pull work because my grip is iffy at times and limited at a certain point (the surgery). They look like this:



    Raw is just using my hands, no assistance equipment.


    I had Boston in 7, sorry! That collapse was reminiscent of a few years ago wasn't it? Oh lord...
    Lifting. Hockey. Headbanging.

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  13. #163
    Death Metal Madman StinnerOzz's Avatar
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    ****ing people hogging equipment too long today, had to cut short a bit but everything felt great. Had more 225s in me and the dips were killing my triceps. Wanted to do another set but of course someone jumped on the machine while I was getting water. OK, while I was getting water and talking hockey :shrug:




    Flat bench
    135x15, 185x8, 185x8, 185x8, 225x6, 225x6, 225x6

    Gironda Dips
    12, 12, 12, 10


    Incline Rev. Flies SS w/Side Laterals
    30x12 / 20x15
    30x12 / 20x15
    30x12 / 20x12



    Machine dips
    150x20, 170x15, 200x10
    Last edited by StinnerOzz; 05-02-2018 at 07:24 PM.
    Lifting. Hockey. Headbanging.

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  14. #164
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by StinnerOzz View Post

    Pullthroughs
    200x8, 200x8
    First time doing these on an actual plate stack. Tough to counter gravity, but they felt fine.
    ^^^^ I keep thinking I should be including these in met rehab for my hammie tendon origin .... always looks like a great way to keep constant tension through the glutes

    Originally Posted by StinnerOzz View Post
    Single leg Seated Calf Machine
    50x12, 60x15, 70x15

    Explosive/squeezed peaks seated calf raise
    110x20, 130x20, 150x12
    170x10,5,5 RP set
    170x10,5,5 RP set
    200x8
    230x5, 230x5 each w/toe peak static @30
    Shi!tload of calf work ... so are you seeing some decent calf size with the volume?

    Originally Posted by StinnerOzz View Post
    BB Rows (peg 7, deep stretch, extra 3-4” over what I'm used to. It was rough but I did well. Two fewer reps than bottoming out 3-4" inches higher. I probably had the other 2 in me but didn't want to risk bad form in that position. I'll take it!

    135x20, 165x10, 195x10, 225x12, 245x10, 245x8

    Originally Posted by StinnerOzz View Post
    I use lifting hooks for heavy pull work because my grip is iffy at times and limited at a certain point (the surgery). They look like this:



    Raw is just using my hands, no assistance equipment.
    Great job on the BB rows ... totally changes the movement with that few extra inches of range, and same deal with the hooks ... I use 'VersaGrips' just so I don't have to worry about losing my grip and then rolling forward to try to catch the bar

    Originally Posted by StinnerOzz View Post
    Flat bench
    135x15, 185x8, 185x8, 185x8, 225x6, 225x6, 225x6
    And still smashing the bench reps out!
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  15. #165
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by fittofattofit View Post
    ^^^^ I keep thinking I should be including these in met rehab for my hammie tendon origin .... always looks like a great way to keep constant tension through the glutes


    Shi!tload of calf work ... so are you seeing some decent calf size with the volume?
    My calves have always been tiny since I'm a former string bean. It always took a crazy amount of effort to get them to grow. They're bigger than ever now and I can see progress as time goes on, but I still feel they're a lagging part. The trouble is the angle at which I see them when looking in a mirror; it makes them look smaller than they really are. But they're still lagging thanks to my upper body being much more advanced. My legs being big also add to the illusion of my calves being small too by comparison.

    Last year sometime I did a couple-month calf blitz focusing on slow movements and putting weight on the ball of your foot (not your toes). THAT was one of the best things I've come to learn for calves, at least for me and my bone/muscle composure. I had a feeling for a while about that and that I would need different-than-typical attention for them, and after some research I found that and was successful. I want to give it another shot but it was 3-4x per week and with traveling so much now it'd be impossible to get everything else done AND that. But I did take away the biggest things about that program and worked it into my own routine. I still do calves 2x per week in between other stuff, and all the seated calf work is to try to bring up years of lagging and add some width to make them respectable. The standing and donkey stuff is try to hammer a ball onto the back to give them some 360 dimension. Method to my madness! It'll get there.


    Originally Posted by fittofattofit View Post
    Great job on the BB rows ... totally changes the movement with that few extra inches of range, and same deal with the hooks ... I use 'VersaGrips' just so I don't have to worry about losing my grip and then rolling forward to try to catch the bar


    And still smashing the bench reps out!

    I do whatever can help me get that stretch but not throw me out of the movement. At this weight it's tough so I only add depth when I feel I need it. Never heard of VersaGripps but they look interesting. They rely on holding the strap against your hand, and gripping it into itself...right?
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  16. #166
    Death Metal Madman StinnerOzz's Avatar
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    Leg Press Calf Press
    270x20, 360x15, 360x15, 450x10, 450x10, 450x10, 540x8, 540x8

    Donkey Calf Machine w/3-second peaks & stretches
    140x10, 140x10, 140x8, 140x8
    I think I did a 5th set here too. Lost track bouncing back and forth between calves and legs.



    Leg Press, narrow
    270x15, 360x15, 360x15, 450x12,
    450x12, 540x12

    High/hamstrings: 630x8, 630x8, 630x8
    Normally I'd go heavier, but my left knee has been bugging me this week. I didn't *really* feel it until these sets though, so I kept it where I didn't have to struggle much.



    RDL
    135x15, 135x15, 135x15




    Tomorrow I have an hour or so to kill in here, so MAYBE I'll try winging some stuff like sissy squats and pullthroughs as (immediate) active recovery ������ …plus abs.




    And not that it's a priority or anything, but my home gym build began today. Scored a commercial adjustable bench for about 1/6 of what I was planning to spend on a high grade home version. My wife will get more use out of it, she's been wanting one for a while,
    but I wouldn't allow any generic pieces of junk - lol. A full cage is probably next unless I find an Oly set or Bowflex 1090s cheap first. They have a decent cage at a good price, but I looking at the Titan X3 and that ain't it! I want that expandability.
    Last edited by StinnerOzz; 05-04-2018 at 05:46 PM.
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    A2G paused front squats
    95x5, 95x5, 95x5, 95x5


    Sissy squats
    8, 8
    First time in over a decade, felt pretty good especially having done legs last night already.


    Seated Leg Curls w/3-second peaks
    90x12, 110x8, 110x8, 110x8


    Squat Machine Calf Raise, various foot position, +extra half rep @ top
    90x8, 90x8, 90x8
    (Note: narrow feels much better on this)

    Straight reps 140x5, 140x5
    Each SS w/bw repped out


    Sled Rope pulls
    6 plates, 9 plates, 9 plates, 12 plates



    Had much more in me on everything except the pulls, but I kept it light and pump-focused. Not bad for leg day part 2, being up late, waking up early, with minimal food intake!

    Planned to do pullthroughs but my partner was in early so we got together to do some sled pulls instead. Full body workout, boy…
    Last edited by StinnerOzz; 05-07-2018 at 07:34 AM.
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    On the road. No partner today but we plan to do push tomorrow or Wednesday.


    Bicycle crunch x10 each side +static Crunch hold performed after every back set


    BB Rows
    135x20, 165x12, 165x15, 185x12, 185x12, 185x12


    Pullups
    4 w/3-second peaks & negatives
    8


    Rev. Grip Pulldowns w/8-second negatives
    120x8, 140x6, 150x6



    Incline Rev. Flies
    30x12, 30x12, 35x12, 35x12, 35x12



    I'll throw biceps in whichever day I don't do my push workout...unless I run down to the hotel gym during hockey intermission tonight and bang em out (doubt it)
    Last edited by StinnerOzz; 05-07-2018 at 04:08 PM.
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  19. #169
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    And just like that, I'm sick again. Must have been something I had at dinner because I slowly felt bad through the night. Up all night clearing myself out every 40 minutes or so, through about 6am. Stayed at the hotel again, trying to get some work done, but lifting is out for sure. Glad I got in that workout yesterday! Hopefully I recover in a day or so like last time and I can play hockey on Thursday.

    Edit: a month to the day since I last became sick! This is like the 4th time I've been laid up and useless since late fall. What the hell!
    Last edited by StinnerOzz; 05-08-2018 at 07:13 PM.
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  20. #170
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    Sick as hell since Monday, 3 hrs sleep last night, horrible nutrition today, huge 45min power nap, Mega stress since last night and all day, here we go to get most everything out of the way this week! 225 presses got a little slow, but look at my week.

    Then some good who does swinging ⅓ rep hammer curls and 3” French Press steals my incline bench TO USE AS A ****ING TABLE. If I'd opened my mouth it wouldn't have gone well, so I let him be a ****ing idiot on his own. Then I went back and did that 50x12 set of hammers right in his Poor-Man's-Mike-Mentzer-mustached-face.




    Standing BB calf raise
    135x15, 185x12, 185x12, 185x12, 185x10, 225x8, 225x10

    Seated calf raise
    110x25, 110x20



    Flat bench
    135x15, 185x8, 185x8, 185x8, 225x6, 225x6, 225x6, 225x6

    (Dip station was taken, no Gironda Dips)

    Incline flies w/5-second negatives 45x8-10
    Incline cable flies 50x8, 60x6
    Each SS w/Incline Pushups x15




    DB Hammer Curls
    30x15, 30x15, 40x8, 50x12


    Machine dips
    170x20, 190x12, 200x12, 200x15


    Side Laterals
    20x15, 20x15, 20x15, 20x15, 25x15, 30x10
    Last edited by StinnerOzz; 05-11-2018 at 10:25 PM.
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  21. #171
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    Had to skip legs last week. No time to do them & recover before hockey this week, so I can’t hit them now. Ended up moving a 1450lb. wooden playset (and unloading it myself) on leg day and was pretty beat. By the time I had it all done the gym was closed anyway. Wouldn’t have been so horrible but we left as much assembled as we could so re-assembly would be easier. A couple of those structures were a couple hundred pounds each, easy. Glad I didn’t hurt myself.


    Standing BB BTB calf raise
    135x20, 165x15, 195x12, 195x12, 225x8, 245x6, 245x6



    BB Rows (peg 7, second week hitting the extra 3-4” stretch)
    135x20, 165x10, 195x10, 225x12,
    245x10
    (225+ were tough. Skipped 1 set)


    Converging Pulldown Machine w/5-second negatives
    230x10, 240x8, 240x8


    Pullovers
    80x10, 80x10, 80x10



    Crunch w/3-second peaks
    8, 10, 10, 10

    Oblique Crunch
    15, 15 each side
    Lifting. Hockey. Headbanging.

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  22. #172
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    Shrugs
    135x20, 185x15, 225x12, 225x20
    315x5, 5, 5, 5 with 10-second rest between each
    365 paused to 25 (took a few sets to get there)



    Rope Face Pulls
    100x15, 100x15, 130x15, 160x10

    Incline Rear Lateral Raise
    30x15, 35x12



    Chair knee lifts SS w/twist crunch
    10 / 10 each side
    10 / 10 each side
    Just to kill some time



    Tomorrow I'll try to do some Gironda Vacuums, ab rollouts, and maybe weighted side planks.
    Lifting. Hockey. Headbanging.

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  23. #173
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    Ab Wheel SS w/Oblique Crunch
    F/L/R x5 / 12 each side
    F/L/R x5 / 10 each side

    Ab Wheel 5-second negatives
    8, 8
    Each w/Gironda Vacuums 10 seconds x5




    Flat Bench (Should push for all sets of 225x8 next week)
    135x15, 185x8, 185x8, 185x8, 225x6, 225x6, 225x6, 225x6

    Gironda Dips
    12, 12, 12




    Side Laterals
    30x12, 30x12, 30x12, 25x15

    Forearm felt funny where I have my implant, so I decided to stop and see if that will be a problem (edit: seems fine since I stopped stressing it)

    I'll do triceps later in the week between Leg sets. Also have to do biceps at some point or skip 'em this week. All will probably be done on Saturday; busting out some sets for arms between the taxing leg work is easy and quick enough.



    Machine dips
    170x20, 180x15, 200x15, 200x10, 220x

    Kickbacks 25x
    SS w/OH extensions 25x
    SS w/Rev. Grip Pressdowns 30x

    V-Bar Pressdowns 100x
    SS w/Incline Skulls 70x
    Last edited by StinnerOzz; 05-17-2018 at 09:54 AM.
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  24. #174
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    Leg Press Calf Raise
    +extra half rep at top 270x12, 270x12, 360x8, 360x8, 450x6, 450x6



    Leg Press, narrow
    270x15, 360x15, 360x15, 450x12, 450x12

    High/hamstrings: 540x12, 630x8


    RDL
    135x15, 135x15, 135x15

    Seated Leg Curls w/3-second peaks and negatives
    100x12





    Machine dips
    170x20, 180x15

    Bent Kickbacks 25x12
    SS w/French Press 60x20
    SS w/Rev. Grip Pressdowns 70x15

    Dip Machine 8-second negatives 150x10
    SS w/Rev Grip pressdowns 100x15




    Leg Press was felt heavy today, probably because I barely ate anything. But everything else rocked.
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  25. #175
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by StinnerOzz View Post
    My calves have always been tiny since I'm a former string bean. It always took a crazy amount of effort to get them to grow. They're bigger than ever now and I can see progress as time goes on, but I still feel they're a lagging part. The trouble is the angle at which I see them when looking in a mirror; it makes them look smaller than they really are. But they're still lagging thanks to my upper body being much more advanced. My legs being big also add to the illusion of my calves being small too by comparison.

    Last year sometime I did a couple-month calf blitz focusing on slow movements and putting weight on the ball of your foot (not your toes). THAT was one of the best things I've come to learn for calves, at least for me and my bone/muscle composure. I had a feeling for a while about that and that I would need different-than-typical attention for them, and after some research I found that and was successful. I want to give it another shot but it was 3-4x per week and with traveling so much now it'd be impossible to get everything else done AND that. But I did take away the biggest things about that program and worked it into my own routine. I still do calves 2x per week in between other stuff, and all the seated calf work is to try to bring up years of lagging and add some width to make them respectable. The standing and donkey stuff is try to hammer a ball onto the back to give them some 360 dimension. Method to my madness! It'll get there.
    You certainly do a lot of calf work now! I love seared calf work but the commercial gym I go to got rid of it and the stand-in calf machine 10 years ago so I've made do with standing calf raises on the smith machine, with a BB in the rack with toes on a step, or on the hack press machine ... always slow and trying to hold it at the top and bottom of each rep. I do get a lot pf incidental calf work with prowlers/lunges etc

    Originally Posted by StinnerOzz View Post
    I do whatever can help me get that stretch but not throw me out of the movement. At this weight it's tough so I only add depth when I feel I need it. Never heard of VersaGripps but they look interesting. They rely on holding the strap against your hand, and gripping it into itself...right?
    Sort of: it's a thick piece of 'leather' that goes under the bar and that you will grip with your fingers over the bar. It's great for me where I don't have a big hand

    ... and I've got black ones not the pink ones

    Originally Posted by StinnerOzz View Post
    And not that it's a priority or anything, but my home gym build began today. Scored a commercial adjustable bench for about 1/6 of what I was planning to spend on a high grade home version. My wife will get more use out of it, she's been wanting one for a while,
    but I wouldn't allow any generic pieces of junk - lol. A full cage is probably next unless I find an Oly set or Bowflex 1090s cheap first. They have a decent cage at a good price, but I looking at the Titan X3 and that ain't it! I want that expandability.
    That's great, although when I googled 'Titan X3' the top link was a mobility scooter
    I bought a 3" x 3" rack for my home gym along with Rogue bars and quality oly plates and it's perfect for me. I still like to go o the commercial gym for the cable machines. I do have my eyes on a rower for home now though ...

    Originally Posted by StinnerOzz View Post
    Sick as hell since Monday, 3 hrs sleep last night, horrible nutrition today, huge 45min power nap, Mega stress since last night and all day, here we go to get most everything out of the way this week! 225 presses got a little slow, but look at my week.

    Then some good who does swinging ⅓ rep hammer curls and 3” French Press steals my incline bench TO USE AS A ****ING TABLE. If I'd opened my mouth it wouldn't have gone well, so I let him be a ****ing idiot on his own. Then I went back and did that 50x12 set of hammers right in his Poor-Man's-Mike-Mentzer-mustached-face.
    Bummer about the sickness again. You'll get better but you won't avoid tools like that guy .... they're in every gym everywhere! At least you got to show him how to bench and do proper hammers

    Originally Posted by StinnerOzz View Post
    Had to skip legs last week. No time to do them & recover before hockey this week, so I can’t hit them now. Ended up moving a 1450lb. wooden playset (and unloading it myself) on leg day and was pretty beat. By the time I had it all done the gym was closed anyway. Wouldn’t have been so horrible but we left as much assembled as we could so re-assembly would be easier. A couple of those structures were a couple hundred pounds each, easy. Glad I didn’t hurt myself.
    I had a playhouse like that that I moved 4 times. In the end the last time I got it moved with a crane and onto a truck whole!

    Originally Posted by StinnerOzz View Post
    Shrugs
    135x20, 185x15, 225x12, 225x20
    315x5, 5, 5, 5 with 10-second rest between each
    365 paused to 25 (took a few sets to get there)
    ^^^^ killer shrugs. Traps must have been blown up after

    Originally Posted by StinnerOzz View Post
    Leg Press Calf Raise
    +extra half rep at top 270x12, 270x12, 360x8, 360x8, 450x6, 450x6

    Leg Press, narrow
    270x15, 360x15, 360x15, 450x12, 450x12

    High/hamstrings: 540x12, 630x8

    Leg Press was felt heavy today, probably because I barely ate anything. But everything else rocked.
    Leg press felt heavy because 630 is heavy
    "Better to wear out than rust out!"

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    [QUOTE=fittofattofit;1551824071]You certainly do a lot of calf work now! I love seared calf work but the commercial gym I go to got rid of it and the stand-in calf machine 10 years ago so I've made do with standing calf raises on the smith machine, with a BB in the rack with toes on a step, or on the hack press machine ... always slow and trying to hold it at the top and bottom of each rep. I do get a lot pf incidental calf work with prowlers/lunges etc


    We haven't got a standing machine so I use the standing squat machine (it has a built-in step too), leg press, or I stand holding a barbell in front or behind me. I also do ski squats (leaning into the bar on a rack/smith to enhance the stretch) and our 45-degree donkey calf machine. I wish it were a standing donkey as those are far better, but also far larger/expensive. I think the craziest calf pain I've had (aside from endless drop sets where I wanted to cry) has been the sled pull w/the rope. Digging in to counter 700 or so pounds really makes them jump!




    Originally Posted by fittofattofit View Post
    Sort of: it's a thick piece of 'leather' that goes under the bar and that you will grip with your fingers over the bar. It's great for me where I don't have a big hand

    ... and I've got black ones not the pink ones
    Man, I'd love to give those a shot. I may pick some up eventually.


    Originally Posted by fittofattofit View Post
    That's great, although when I googled 'Titan X3' the top link was a mobility scooter
    I bought a 3" x 3" rack for my home gym along with Rogue bars and quality oly plates and it's perfect for me. I still like to go o the commercial gym for the cable machines. I do have my eyes on a rower for home now though ...
    Woops, it's the T-3: https://www.titan.fitness/hd-power-rack.html

    It'd be nice to have a nice collection of stuff so I can not worry about gym timing and being away, bang out a workout during conference calls or whatever...



    Originally Posted by fittofattofit View Post
    Bummer about the sickness again. You'll get better but you won't avoid tools like that guy .... they're in every gym everywhere! At least you got to show him how to bench and do proper hammers
    I've seen him in here since I joined about 2 years ago, he seems to be an OK guy if not oblivious to proper lifting. He just happened to take my bench and I was already in a mood, so I entertained myself ranting about it I've definitely seen far worse people, and I'm sure if I even said "Hey man, that's my bench" he wouldn't have had a problem. My mood had me feeling like "GET THE **** OUT OF MY WAY!" would come out accidentally, ya know? LOL



    Originally Posted by fittofattofit View Post
    I had a playhouse like that that I moved 4 times. In the end the last time I got it moved with a crane and onto a truck whole!


    ^^^^ killer shrugs. Traps must have been blown up after


    Leg press felt heavy because 630 is heavy
    Ha! I did joke that we should have done that. It's just as well though since I had to replace a few beams and supports, power wash, and stain it. For the cost of renting a UHaul + stain, it's totally worth it. The traps were sore but it didn't last too long. If I squeeze 'em a couple days later I feel it, but I've had worse. I thought that extended RP set would thrash them a bit more.

    That 630 felt far heavier than last week, and my knee was bugging me last week. Go figure! I cut it a set short today but also added in the extra slow & squeezing leg curls at the end. I won't have the time to have a bonus light/recovery leg day this weekend so I ran the gambit as much as I could tonight.


    FWIW I decided to skip bicep work tonight because my forearm (implant/screws) still kinda felt funny. That's pretty scary but I'm hoping it's just coincidence that I feel it there and it's unrelated to the surgery (goes back 10+ years, so why should it bug me now). I'll take it easy for the time being, which is just as well since I may take a week or two off in June as I'll be craaaaaaaaaazy busy with work while traveling. I may not have time, mind, nor energy to lift! Last time I had a big work event like that, I ate very low carb and calories and leaned out quite well. I doubt that'll happen this time but...who knows!


    Thanks for stopping in; always a pleasure!
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  27. #177
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    Pretty much slept the whole morning away in efforts to shake a sore throat. I think it worked but my nutrition today was completely meh.



    Machine High Rows
    100x15, 130x10, 160x8, 200x5, 200x5


    Converging Pulldown Machine w/5-second negatives
    230x10, 245x8, 245x8
    (stacked out here)


    Pullovers
    75x12, 85x12


    Wide pulldowns SS w/Rev. Grip Pulldowns
    150x15 / 150x8




    Standing BB calf raise
    135x20, 165x12, 185x10, 185x10, 225x8, 225x8


    Seated calf raise, explosive +hard peaks
    140x15, 140x12, 140x12, 140x12, 170x15



    Incline Rear Laterals
    40x10, 40x10, 40x10, 40x10, 40x10



    Single Arm DB preachers
    20x15, 25x12, 30x12

    Zottman Curls
    35x8




    I wanted to do a couple more sets for back, but my elbows didn't.
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    DB Shrugs
    70x20, 85x15, 100x15, 115x12, 115x12

    BB Shrugs - narrow grip/5-second peaks
    225x5, 225x6, 225x6



    Vertical Bench Knee Raise/Rev. Crunch
    10, 10 ,10

    Sicilian Crunch SS w/ObliqueJackknife
    +20x5 / 10 each side
    +20x5 / 10 each side
    +20x5 / 10 each side




    Quick one today to get some small stuff outta the way and clear my head.
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  29. #179
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    Since my forearm implant bugged me last week during side laterals, I opted for machine L-Laterals today.


    Flat Bench
    135x15, 185x8, 185x8, 185x8, 225x8, 225x8, 225x8

    Needed a spot on the last 2 reps here but I wanted to get it. Haven't utilized a spot on bench in over possibly over a year, aside from 1-3RM attempts, so it was high time I do so.


    Gironda Dips *=palms outward while I could survive it
    12*
    12*
    12 SS w/Cable Flies 60x? (6-8 second negatives for pump, not pushing hard)


    Machine L-Laterals
    90x12, 90x12, 90x12, 100x10, 100x10


    I think I get a better stretch on G Dips with palms in. Perhaps if the bars were wider I'd benefit more from palms out, but it is what it is. I feel either variation hits my pecs better than traditional dips anyway.


    I'll give triceps their own mini day later since I'm going to push legs to next week. I'm going t a Slayer concert on Sunday and the last thing I want is sore, fatigued legs in the pit for 4-5 hours!
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    All calf work w/3-second peaks & stretches

    Ski Calf Raise
    135x8, 155x8, 155x8
    **** these hurt my hands and elbows, simply from holding the bar. Plan B:

    Squat Machine Calf Raise (unloaded weight is 40lbs so I kept in line with the above)
    120x8, 140x8

    Seated Calf Raise
    90x12, 100x12



    Machine dips
    100x15, 130x12, 170x12, 210x8, 210x8, 210x8
    Kept last 3 sets low for more easy volume



    French Press 85x20
    SS w/Rope Pressdown static holds 50 @10 seconds each x8 reps



    And that's it for the weekend. MAYBE I'll get in Monday morning, then tue/wed before work goes insane and I'm doing a couple 80 hour weeks. No hockey until Mid-June either because I'll be traveling the whole time.
    Lifting. Hockey. Headbanging.

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