Liftin' weights & lacin' skates

[StinnerOzz]

The rack at work sucks and if I go lower than parallel like I'm used to I will bottom out. So I had to squat extremely slow and strict to stay safe. Weight was sacrificed but I'm sure my legs appreciated the slow negatives. They were at least 3 seconds each.

On Friday I'll start doing 12-18hr days for 14 days or more in a row. Lifting will be spotty if anything soon, and I'll probably stick to full body 2-3x per week at most.



BB Squat
135x5, 135x5, 165x5, 165x5, 185x5, 185x5



RDL
135x15, 155x10, 155x10, 185x8, 185x8
Had a lot in the tank on these, but hopefully I pull off the full body workout later in the week and if so I'll need to be a bit fresh physically since I'll be smoked mentally.



Seated Leg Curls
110x12, 110x10, 110x10
Wow, this machine was borderline awful. Hard to secure yourself and then I almost got stuck wedging the knee support down - lol



Single Leg DB Calf Raise off a step (2-second peaks and stretches)
25x8, 25x8, 30x6, 35x7, 40x6, 40x6, 45x8, 45x8

[fittofattofit]

The rack at work sucks and if I go lower than parallel like I'm used to I will bottom out. So I had to squat extremely slow and strict to stay safe. Weight was sacrificed but I'm sure my legs appreciated the slow negatives. They were at least 3 seconds each.

You're lucky to have a gym at work, especially one with a squat rack! I know what you mean about a problem with the cross bars when you bottom out .... me being really short means I often crash the bar into the safety rails when I'm squatting. Slow negs are a great way to burn the quads and hams though

On Friday I'll start doing 12-18hr days for 14 days or more in a row. Lifting will be spotty if anything soon, and I'll probably stick to full body 2-3x per week at most.

Sounds like a terrible few weeks coming up ... hopefully you're at home and not locked up in a hotel room. Busy times at work mess with training but probably the worse thing for me is that my diet goes to sh!te. Hopefully you'll get some down-time after to recharge

And how was the Slayer concert?

[StinnerOzz]

You're lucky to have a gym at work, especially one with a squat rack! I know what you mean about a problem with the cross bars when you bottom out .... me being really short means I often crash the bar into the safety rails when I'm squatting. Slow negs are a great way to burn the quads and hams though


Sounds like a terrible few weeks coming up ... hopefully you're at home and not locked up in a hotel room. Busy times at work mess with training but probably the worse thing for me is that my diet goes to sh!te. Hopefully you'll get some down-time after to recharge

And how was the Slayer concert?

I definitely appreciate the gym being here with such equipment! I would have backed up and squat free, but there's a heavy bag right in the way so I couldn't even. I did well though and my legs are sore. Once I got to my last couple sets I was feeling the groove well too, so that helped a lot compared to the first sets.

I am traveling and stuck here/hotel until I can go home. It's all part of the gig though and it's OK thanks to the OT! I have lofty plans to lift during all of this but really, who knows - lol. Last time I had a killer travel schedule like this, I ate extreme low carb, didn't lift for 2 weeks, and started getting shredded. I'll aim for some leaning out, light eating, and quick gym sessions since it's either downstairs. Even if I just do a handful of chest/back supersets and then some simple squat work, it'll all add up. I will not be lifting like normal, there's no question about that.

Slayer was awesome. I've seen them somewhere between 12-15 times and it's always a blast. Lamb of God opened up and were great, then there was Anthrax (hate em), Behemoth (enjoy them but not into them), and Testament (like them but not overly familiar with them). All bands were good even Anthrax whom I can't stand. We did miss lost of their set before going back to the pit, so that helped. One of my friends who went saw all those bands for the first time and loved it all.

On the 10th I'm either going to see The Black Dahlia Murder at home, or Slayer again while traveling if they make me stay here longer. Either way, gonna rock!

[StinnerOzz]

Flat DB Flies SS w/Machine High Rows
30x15 / 120x15
40x12 / 140x12
50x12 / 160x12


Incline BB Pause Press SS w/Rev Pulldowns
155x10 / 160x10
155x8 / 160x10
155x10 / 160x10


Machine Flies
150x12



Crunch SS w/Lying Bench Leg Raise
15 / 12
20 / 12
20 / 12
15 / 10
15 / 10

[Cantplankwell]

[QUOTE=StinnerOzz;1552630601]
On Friday I'll start doing 12-18hr days for 14 days or more in a row. Lifting will be spotty if anything soon, and I'll probably stick to full body 2-3x per week at most.

BB Squat
135x5, 135x5, 165x5, 165x5, 185x5, 185x5

R/QUOTE]

Hey Stinner, you sure stay busy and find way to get it done despite.

Not sure if i missed it in the past are you programming squats back in?

[StinnerOzz]

Hey Stinner, you sure stay busy and find way to get it done despite.

Not sure if i missed it in the past are you programming squats back in?

Hey CPW! Even when I'm dead tired I'm just thinking about getting in and getting out flowing - lol. The 18hr shift turned into a full day + overnighter into 18 hrs. Then another nearly overnighter a couple days after, it was like a dream. Finally back and kicking ass tonight though!

Squats aren't officially in but boy they felt great. Maybe soon! Crunch time is over so back to normal now once I travel home.



Machine Flies SS w/Machine High Rows
100x8 / 140x8
100x12 / 140x12
100x12 / 170x10

Incline BB Pause Press SS w/Chins
155x12 / 10
155x10 / 10
155x10 / 10

Flat DB bench 50x40 - whew!


BB Rows 135x20, 135x20



One legged calf raise off a step w/3-second peaks and stretches
+20x6, +30x8, +40x6, +40x8, +50x8



Crunch SS w/Lying Bench Leg Raise SS w/Oblique jackknife
15 / 15 / 10 each side
20 / 15 / 10 each side
20 / 15 / 10 each side

[StinnerOzz]

Upper body was entirely not sure from my prior workout, so I did chest/back again. Would have done legs but am playing 2 games back to back tomorrow night soooo obviously Leg day is out til later.



CG prone grip Pulldowns w/3-second peaks
80x10, 110x8, 140x8, 170x8


Vertical Machine Press
120x12, 140x12, 160x10, 160x10


DB Pullovers SS w/Machine Flies w/5-second peaks
80x12 / 120x12

[StinnerOzz]

Legs would have been on deck for today, but back to back games last night have em tired. Hopefully tomorrow. Went on to wing an arm/delt today instead of doing nothing. Didn't do too much so they wouldn't be sore on Monday when I get back to the big stuff. Right wrist hurts a good amount from getting tripped last night too, so I couldn't push hard and risk messing it up.



DB Hammers
30x10, 30x12, 40x10, 45x10

V-bar pressdowns
80x15, 110x15, 150x12, 180x10

Rack Drag Curls
120x6, 120x6, 120x6

Standing BB Extensions
65x15, 85x10, 85x10



Front DB raise SS w/Machine L-Laterals
35x6 / 90x10
35x6 / 90x12
35x6 / 90x12

Machine shoulder press
100x15, 120x10

[StinnerOzz]

Leg Press Calf Raise w/extra half rep at the top
270x12, 270x12, 360x10, 360x10, 450x6, 450x6

Standing BB calf raise behind back
185x10, 185x10



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

High/hamstrings: 540x12, 540x10
Kept to higher reps today. More tonnage, less stress. Still tired me the hell out.



RDL
135x15, 155x10, 185x8, 185x8

[StinnerOzz]

Crunch w/3-second peaks and negatives
8, 8, 8, 8

Oblique Crunch w/2-second peak & negative
6, 6, 10 each side




BB Rows (peg 7, third week hitting the extra 3-4” stretch. Gonna be the new standard)
135x20, 165x10, 195x10, 225x12, 245x8, 245x8
Haven't done these in almost a month. 2 fewer reps, but an extra set, w/245 vs. last time. Not bad!


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


Pullovers
80x10, 80x10, 80x10


I have a lot of free time for a while, so I'll do traps/biceps/rear delts tomorrow instead of cramming them in elsewhere. That'll give me an extra workout + slightly quicker workouts otherwise.

[StinnerOzz]

Shrugs SS w/BTB Shrugs
No hooks today (oops) so I did what I could, raw.

135x12 / 10
185x10 / 8
225x10 / 8
225x10 / 8
315x5,5,5,5 w/10-seconds between each
365 paused to 20 (5 fewer than last time WITH hooks)



DB Hammers
30x10, 30x10, 40x10, 45x10

Cable Overhead Curls (facing stack, not the ones where you curl to your ears. I don’t like those)
140x15, 160x12

Rack Drag Curls
120x6, 120x6, 120x6



Incline DB Rear Laterals
40x10, 40x10, 40x10, 40x12, 40x12

[Cantplankwell]

Legs would have been on deck for today, but back to back games last night have em tired. Hopefully tomorrow. Went on to wing an arm/delt today instead of doing nothing. Didn't do too much so they wouldn't be sore on Monday when I get back to the big stuff. Right wrist hurts a good amount from getting tripped last night too, so I couldn't push hard and risk messing it up.

Rack Drag Curls
120x6, 120x6, 120x6

Hopefully that trip led to a power play that you scored on!

Good idea to skip leg day, During the winter I avoid doing any lower body stuff the day of, or after skating.

I looked up drag curls, this seems like a more functional movement, is an overhand version of that possible?

Take it easy man!

[StinnerOzz]

Hopefully that trip led to a power play that you scored on!

Good idea to skip leg day, During the winter I avoid doing any lower body stuff the day of, or after skating.

I looked up drag curls, this seems like a more functional movement, is an overhand version of that possible?

Take it easy man!

Yeah you pretty much have to do it that way! I have tweaked my leg routine to be "doable" after game 2 of the week (when I play twice, as usual) so that I'm recovered to play game 1 the following week. It's hockey Tuesday, hockey Thursday, legs Friday, and repeat. I can't go too hard on my legs like a traditional bodybuilding routine otherwise fatigue will impact my game. Soreness I can deal with, but fatigue and weakness is tough to beat! I've got that happy medium but sometimes I'm just to freakin' beat to get it done.


This is what I do for drag curls, except I tend to do them in the two-way rack which is a 30lb. bar that is pretty much a Smith Machine which allows the bar to move forward/backward. It just holds it in place sideways, I've showed a pic before if you recall. Anywhere here the rack curls I do: https://www.youtube.com/watch?v=-Y1GrAdMqyo

For the overhead cable curls I like to do, I kneel down facing a stack, handle high over my head, and curl it straight to the top of my head. It's essentially just an overhead curl, again to accentuate the bicep peaks. Great burn on that one too, and eliminates cheating.

I don't think we scored on that PP, but we did win! I think I mentioned we had back to backs? I had 2g3a in the first game and 2g1a in the second. First was a mercy (win by 8, end the game) and the second was 6-5.

[StinnerOzz]

Flat Bench
135x15, 165x6, 185x6, 185x6, 185x6,
225x8, 225x8, 225x8 (spot on last 2)

Parallel Dips - not Gironda in order to save my wrist
+90x8, +90x6 wide, +90x8



Squat Machine Calf Raise (+40lb. machine)
90x12, 90x12, 120x8, 120x8
140x8 / drop 120x8 / drop 100x8
150x10 / drop 130x6 / drop 110x6



Machine L-Laterals
90x15, 100x12, 100x12

[fittofattofit]

I am traveling and stuck here/hotel until I can go home. It's all part of the gig though and it's OK thanks to the OT! I have lofty plans to lift during all of this but really, who knows - lol. Last time I had a killer travel schedule like this, I ate extreme low carb, didn't lift for 2 weeks, and started getting shredded. I'll aim for some leaning out, light eating, and quick gym sessions since it's either downstairs. Even if I just do a handful of chest/back supersets and then some simple squat work, it'll all add up. I will not be lifting like normal, there's no question about that.

Slayer was awesome. I've seen them somewhere between 12-15 times and it's always a blast. Lamb of God opened up and were great, then there was Anthrax (hate em), Behemoth (enjoy them but not into them), and Testament (like them but not overly familiar with them). All bands were good even Anthrax whom I can't stand. We did miss lost of their set before going back to the pit, so that helped. One of my friends who went saw all those bands for the first time and loved it all.

On the 10th I'm either going to see The Black Dahlia Murder at home, or Slayer again while traveling if they make me stay here longer. Either way, gonna rock!

Yes, it sucks working overnights and weekends and long hours but the overtime paycheck is nice compensation
Sounds like an awesome show ... probably couldn't hear anything for the next 12 hours though
How was Black Dahlia on the 10th?

Legs would have been on deck for today, but back to back games last night have em tired. Hopefully tomorrow. Went on to wing an arm/delt today instead of doing nothing. Didn't do too much so they wouldn't be sore on Monday when I get back to the big stuff. Right wrist hurts a good amount from getting tripped last night too, so I couldn't push hard and risk messing it up.

I'd assumed that hockey stopped during the summer ... is there a comp going throughout the year? Great way to keep on top of the cardio fitness and retain that plyo speed (that's probably the biggest deficit in my training)

Shrugs SS w/BTB Shrugs
No hooks today (oops) so I did what I could, raw.

135x12 / 10
185x10 / 8
225x10 / 8
225x10 / 8
315x5,5,5,5 w/10-seconds between each
365 paused to 20 (5 fewer than last time WITH hooks)

Cable Overhead Curls (facing stack, not the ones where you curl to your ears. I don’t like those)
140x15, 160x12

Rack Drag Curls
120x6, 120x6, 120x6

Flat Bench
135x15, 165x6, 185x6, 185x6, 185x6,
225x8, 225x8, 225x8 (spot on last 2)

Parallel Dips - not Gironda in order to save my wrist
+90x8, +90x6 wide, +90x8

Shrugs 365 and 315 for reps are some massive weights to hang onto the bar without grips/hooks. I like drag curls but very cool to have one of those 3D Smith machines to work with; I haven't tried cable curls the way you describe so I'll have to give them a go
Loads of grip and curls and you smashed the tris with the bench and dip volume ... you must love wearing a T at this time of year: tanking forearms and arms

[StinnerOzz]

Yes, it sucks working overnights and weekends and long hours but the overtime paycheck is nice compensation
Sounds like an awesome show ... probably couldn't hear anything for the next 12 hours though
How was Black Dahlia on the 10th?


I'd assumed that hockey stopped during the summer ... is there a comp going throughout the year? Great way to keep on top of the cardio fitness and retain that plyo speed (that's probably the biggest deficit in my training)



Shrugs 365 and 315 for reps are some massive weights to hang onto the bar without grips/hooks. I like drag curls but very cool to have one of those 3D Smith machines to work with; I haven't tried cable curls the way you describe so I'll have to give them a go
Loads of grip and curls and you smashed the tris with the bench and dip volume ... you must love wearing a T at this time of year: tanking forearms and arms

I ended up skipping Dahlia after all. I had a busy day and a lot going on, and I'd seen them countless times, so I figured it was better to stay home and spend time w/the family.

I play year round so I never get a break. They have short seasons of 10 games + playoffs (2-3 weeks) so we get a lot in. I would definitely not be this energetic if I weren't playing hockey, that's for sure! Then again, maybe, as back in my heyday I was doing HIIT a lot and could run about a 6 minute mile at 210+. Running that fast at that weight was like another leg workout though, and I was not much of a fan.

I used to be able to grip the low 400s for reps, but I have to re-grip every couple since I like to shrug slowly. Time adds up quickly! My wrist problems & tendinitis haven't helped that over the years, but the fact that I can still do it at all is pretty good.

Let me know what you think about those cable curls! I came up w/that idea when I wanted to focus on my peaks without killing my tendons, and it has certainly helped. I have a lot of T-shirts I can't wear anymore, I'll say that! LOL

[StinnerOzz]

Another crazy week. Hockey Thurs, traveling Fri-Mon, and won’t be lifting past Wed. I guess I can start again next Monday evening when I return, but still have to cram everything into Mon-Wed this week! So, last week’s leg workout is today, and it’s just enough to allow recovery to skate by Thursday. I left a lot in the tank on squats, but it's better than nothing! The lighter and easier nearly-200 feels all the way to the ground, the better mid-200s will be when I finally get to doing them routinely.



Squat Machine Calf Raise (+40lb. machine)
70x15, 70x15, 70x15
120x12 / drop 100x8 / 90x8
120x12 / drop 100x8 / 90x8

Seated calf raise w/Explosive peaks
140x12, 140x12, 140x12



A2G BB Squat
135x5, 135x5, 135x5, 165x5, 165x5, 185x3, 185x3

Seated Leg Curls
130x15

RDL
185x8, 185x8

[StinnerOzz]

Flat Bench SS w/BB Rows (peg 7, deeeep)
A little easy on everything this week so I could speed it up and bang out extra, heavier sets. By the end I was really beaten down anyway, so that's good!
135x15 / 135x20
165x6 / 165x10
185x6 / 185x10
185x6 / 225x6
205x6 / 225x6
225x5 / 245x5
225x5 / 245x5
225x6 / 245x6
225x6 / 245x6


Parallel Dips SS w/Converging Pulldown Machine
BW x8* / 150x12*
BW x12 / 170x10*
* = 5-second negatives


Pullovers
70x12, 70x12



Crunch w/3-second peaks & negatives x8
SS w/Decline Bench Leg Raise x12
SS w/Oblique Crunch x12 each side
SS w/Ab Wheel x6
SS w/Gironda vacuums 5 reps @10 seconds


Crunch w/3-second peaks & negatives x8
SS w/Decline Bench Leg Raise x12
SS w/Oblique Crunch x12 each side
SS w/Ab Wheel F/L/R x4
SS w/Gironda vacuums 5 reps @10 seconds




I used to do chest/back together all the time but got away from it over the years. Keeping it simple was awesome and tomorrow I'll have to do arms/delts/traps. Seems like a lot considering the volume I like, but I'll superset and do minimal bicep work. I realize I've neglected my triceps a bit lately, so I'll be sure to hit them hard. Delts don't really need much and I don't prefer to do big movements for them anyway, so that should go quickly too. Traps need volume and lots of weight, so I need time to ramp up to that and get all those sets in.

My fatigue level tomorrow will dictate how much I end up doing for everything, though!

[StinnerOzz]

And this concludes "get everything done in 3 days straight" week. Finished at about 45-50 minutes today, almost did a bit more just 'cuz, but I felt I'd done enough.


Incline CG Bench SS w/DB Hammers
95x12 / 30x10
115x8 / 30x10
135x10 / 40x10
135x10 / 45x10

Incline BB Press SS w/Machine dips (5-second negatives) SS w/Cable overhead Curls
165x6 / 140x8 / 160x12



Shrugs SS w/BTB Shrugs (had my hooks today)
135x12 / 10
185x10 / 8
225x10 / 8
245x10 / 8
315x30 RP



Incline DB Rear Laterals
40x10, 40x10, 40x12, 40x12

Machine L-Laterals
90x15, 90x15, 100x12, 110x10

[StinnerOzz]

Flat Bench SS w/BB Rows (peg 7, deeeep)
135x15 / 135x20
165x8 (+2) / 165x10
185x6 / 185x10
205x6 / 205x6 (+20 lbs vs. last time)
225x5 (+20lbs, -1 rep) / 225x6
225x5 / 245x5
225x5 / 245x5
225x8 (+2) / 245x6 (switched order)
225x9 (+3) / 245x6

Killed the bench tonight!


Parallel Dips SS w/Converging Pulldown Machine
BW x15 / 150x12*
BW x15 / 170x10*
* = 5-second negatives


Pullovers
70x12, 70x12



Crunch w/5-second peaks
8, 8, 8

Decline Bench Leg Raise x12
SS w/Oblique jackknife x8 each side
SS w/Oblique Crunch x10 each side
SS w/Crunch +25x8
SS w/Serratus Crunch +25x10


-------

Cut abs short tonight since I slowed down helping out some newbie. I'll do more later in the week, to include:

Gironda vacuums
Decline Bench Rev. Crunch
Oblique Crunch
Ab Wheel F/L/R

[Cantplankwell]

225x9 (+3) / 245x6

Killed the bench tonight!

I would say so!, nice work on that bench

Hows the hockey going? enjoy walking into the rink in shorts....I dont know what that is like

[StinnerOzz]

I would say so!, nice work on that bench

Hows the hockey going? enjoy walking into the rink in shorts....I dont know what that is like

Thank ya! Kinda been bugging me that I lost so many reps with 225 since I went back to a higher-volume ('easier') routine. But it's coming back now, so if that continues I'll be better than ever in no time with the development to match.

Hockey is great, we've been playing extremely well and I've been playing the best I have in quite a long time. It could be a mental thing, I don't know, but it pretty much started when I finally got a new 1-piece stick rather than playing w/my old broken one that I put a blade into. I usually have them repaired w/the SRS system for $30-40 and notice no difference, but turning it into a true 2-piece apparently sucked. Or I did. No clue! Anyway, been putting up 4-6pt games for a month straight and just dominating so hard that I've tried to not score when I probably could have. Just last week we were a goal away from another mercy, and I had the goalie beat. Had 5pts already in the game and enough was enough, I didn't need to embarrass the poor guys. FINALLY, after over a year's worth of 4-month seasons, we are back in the championship game on Thursday. We're playing the other best team, who along with us have had a tough run of luck getting upset in the playoffs. They're a team where it can go either way, and it will be good, and if we lose, we can't really feel bad. I plan to bring it, and good thing as their best player is a 5-6ppg beast. Only 2 or 3 of our guys can truly track him enough to stop him, but he's out there too much and makes us pay. Together, we keep him to 2-3ppg and I historically get the same against them anyway.

[StinnerOzz]

Squat Machine Calf Raise (+40lb. machine)
70x15, 70x15, 70x15
120x12 / drop 100x8 / 90x8
120x12 / drop 100x10 / 90x10 not perfect

Seated calf raise w/Explosive peaks
140x15, 160x12, 160x12



Smith CG Bench (plate only) SS w/DB Hammers
90x15 / 30x10
120x15 / 30x12
150x10 / 40x10
180x10 / 45x10

Machine dips (5-second negatives) SS w/Cable overhead Curls
150x10 / 180x12
170x10 / 180x12

OH Single DB Extensions
25x15, 30x10, 30x15, 35x12



Shrugs SS w/BTB Shrugs (w/hooks)
Added 20lbs. to each
155x12 / 10
205x10 / 8
245x10 / 8
265x10 / 8
335x35 RP




-----


Skipped delts today and will do them Saturday along w/abs. Legs Friday.


Incline DB Rear Laterals
40x10, 40x10, 40x12, 40x12
SS w/
Machine L-Laterals
90x15, 90x15, 100x12, 110x10

[StinnerOzz]

Swapped delts to today and legs tomorrow. Calves are still really sore and lower back has been tweaked for most the week.

Won the hockey championship last night, I scored the game winner and had 2 assists. It's been a while since we won at this rink!




Incline DB Rear Laterals
40x10, 40x10, 40x12, 40x12, 45x12
SS w/
Machine L-Laterals
90x15, 90x15, 100x12, 110x10, 110x10



Ab Wheel F/L/R
4, 5, 5

Crunch +35x8
SS w/Oblique Jackknife x10 each side
SS w/Gironda Vacuums x10 @ 10-seconds each



Crunch +35x8
SS w/Decline Bench Rev. Crunch x8
SS w/Crunch +35x5
SS w/Oblique plank +35 @20 seconds each
SS w/Crunch +35x6
SS w/Decline Bench Rev. Crunch x6
SS w/Gironda Vacuums x10 @ 10-seconds each

[StinnerOzz]

Seated calf raise SS w/Toe Raise peak holds @ 20-30 seconds
90x20, 120x15, 140x12, 160x12, 180x10



A2G BB Squat
135x5, 135x5, 135x5, 165x5, 165x5, 185x4, 185x4

RDL
185x8, 185x8, 185x8, 185x8




Knee hurts but I still got an easy +1 on the heaviest squats. Think I should take a week or so away from straight leg calf work, it seems to stress my knees.

[StinnerOzz]

Flat Bench SS w/BB Rows (peg 7, deeeep)
135x15 / 135x20
165x8 / 165x10
185x8 (+2 by accident. Woops) / 185x8 (-2 reps, but on purpose! How ironic…)
205x6 / 205x8 (+2 on purpose)
225x6 (+1) / 225x6
225x5 / 245x5 (switched order)
225x5 / 245x5
225x8 / 245x6
225x9.5 / (245x6 skipped)
I wanted 10, but got stuck halfway. Damn! I went too slow on my negatives, but I'd prefer that over bouncing or going too fast.


Parallel Dips
BW x15, 15


Machine Press w/5-second peaks & negatives
130x5-6 lost count, 120x6



Incline DB rear Laterals SS w/Upright Rows
40x12 / 95x12
40x12 / 95x10
40x12 / 95x10



No hockey this week so that allows an extra day in the gym. I plan to do an extra back day (rack/sled pulls!) so I replaced pulldowns/pullovers today with delts.

Over the weekend I got a nearly-new set of 90lb. Bowflex adjustable dumbbells w/rack and bench for a killer price. Don't need the bench but it does decline so I may keep it. This will come in nice for those days when it's tough to get in the gym, I can at least do something worthwhile for any body part with 90lb. DBs, and can definitely kill my arms/delts easily. Just need a rack with some plates and my home gym will be SOLID!

[StinnerOzz]

Incline Skullcrushers dual bar rack SS w/DB Hammers
60x15 / 35x10
70x15 / 35x12
90x12 / 40x12
110x12 / 45x10

Machine dips (5-second negatives) SS w/Cable overhead Curls
180x8 / 180x12
200x8 / 180x12



Shrugs SS w/BTB Shrugs (w/hooks)
155x12 / 10
205x10 / 8
245x10 / 8
275x10 / 8 (+10lbs)
335x30 RP (+20lbs, -5 reps)



Pressdowns ascending/descending set
80x6 / 90x6 / 100x6 / 110x6 / 120x6 / 130x6 / 140x5 / 150x4 / 130x5 / 120x5 / 110x5 / 100x6

[StinnerOzz]

Rack Pulls peg 6
270x10, 315x10, 405x6
+hooks 495x8
+hooks & belt 585x4, 675x2, 765x1, 495x10

Sled pulls w/rope
6 plates
9 plates
12 plates
15 plates
Matched my max after a few months of not doing any pulls. Next week I'll add a plate!

[StinnerOzz]

Needed a mental health vacation. Skipped working out over the weekend.


Today:

Seated calf raise SS w/Tibialis DB Raise
100x20 / 40x30
140x20 / 50x20
140x20 / 50x20
160x20 / 50x20
180x15 / 50x20
230x8 / 70x12
250x5 (+5 sloppy ones) / 70x12


Skipped a couple sets (plus Dips, Pullovers, and Pulldowns) because I plan on doing rack pulls & sled pulls later in the week again. If not, I'll just enjoy the lower volume. I've ramped volume for both up recently, so a little reprieve isn't a bad idea.

Flat Bench SS w/BB Rows (peg 7, deeeep. Raw, no hooks)
135x15 / 135x20
165x8 / 165x10
185x8 / 185x8
-----skipped 205x6 / 205x8
225x6 / 225x8 (+2)
225x8 (+3) / 245x5
225x5 / 245x5 (reverse pyramid on bench to see how it felt)
-----skipped 225x8 / 245x6
225x10* / 245x6 (reversed order)
*Yeah, I ****ing thought so!


Machine Press w/5-second peaks & negatives
130x6, 130x6


Incline DB rear Laterals
40x12, 40x12, 40x12

Upright Rows
95x12, 95x12, 95x10

[StinnerOzz]

Forgot my sometimes-training partner is away on vacation this week so I won’t be doing the rack/sled work. It’s just as well because I tweaked my back doing those rows the other day, and skating last night with only 1 sub on the bench all game was brutal. We won though!

So I’ll hit lats directly, skip biceps, hit triceps, and repeat calves. Legs & abs Friday is the plan for the rest of the week.




Converging Pulldown Machine
150x8, 160x8, 160x8
w/5-second negatives:
180x8, 180x10, 190x8, 200x8

Pullovers (@ end of workout)
80x10, 80x10




Seated calf raise SS w/Tibialis DB Raise
140x20 / 50x20
160x20 / 50x17
180x15 / 50x20
230x8 / 70x15


Weighted stretch, in rack
2 sets @ 45-60 seconds



Single OH DB Extensions
20x20, 30x15, 35x12

Machine dips SS w/Rope Pressdowns
190x12 / 100x10
210x10 / 100x10

Face forward cable extensions
100x? 15-20