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  1. #1021
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 39
    Posts: 1,663
    Rep Power: 8273
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    UPPER #3



    Slight #2 Incline DB Press SS Neutral Pullups
    50x8 / 5
    30s rest 60x8 / 5
    30s rest 70x6 / 6
    30s rest 80x8 +1s iso & neg / 5 wide + 5 neutral + 5 reverse

    High Pulley Cable Fly: 35x20
    SS Standing 45* Cable Row: 120x12,8,8,8 RP



    Cable Side Laterals, 3s peaks
    20x8?, 15x8*, 15x8*
    *10s peak/neg last rep



    Straight Pressdowns w/triple peaks
    50x8, 60x6

    V-bar Press downs 5s peaks
    70x6



    Decline Rev Crunch+Pike
    x12,8,6 20s rest

    Decline Rev Crunch +Dragon Flag 5s neg
    x5,3, 20s rest

    Frog Crunch, 10s rest
    x10,8,5
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  2. #1022
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 39
    Posts: 1,663
    Rep Power: 8273
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    StinnerOzz is offline
    UPPER #1

    Won hockey last night, much tougher game. Beat my old team, scored 1g1a, both of which completed our comeback.



    Incline Ring Flybrid Press w/alternating knee crunch SS Neutral Grip Chins
    x8 / x5
    30s rest/repeat set #2
    30s rest/repeat set #3
    30s rest/repeat set #4 x12 no crunch / x8



    Gironda 45* Row, 20s rest
    90x6,6,6,6,6,6


    Cable BTB Shrugs
    160x15,12,8 RP / fwd 140x8 w/3s peaks


    Slight Incline #2 Neutral DB Press
    80x8,6,5, 20s rest / 45s rest 80x7



    DB Curls SS Hammer Curls SS Pinwheel Curls
    40x10 / 8 / 20x12 each
    35x8 / 8 / 25x10 each
    SS Seated Curls w/drag negative: 65x12



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

    CG Bench Pin Press - pin 7
    155x15, 175x10, 185x5,3,2 RP
    (last week: 135x15, 155x10, 175x8)

    Heavy green band pressdowns @60s




    Will do direct delt work later in the week, in favor of the increased arm work.
    Last edited by StinnerOzz; 10-12-2021 at 01:12 PM.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  3. #1023
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 39
    Posts: 1,663
    Rep Power: 8273
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    StinnerOzz is offline
    LOWER #2 (hockey was #1 and damn my legs were feeling it!)




    Working Warmups:


    Leverage squat machine
    90x20, 110x15, 130x15, 160x8


    Leverage Squat Calf Raise, 3s peaks
    90x15, 110x12
    130x8,6,5,3, 20s rest


    ------



    Leverage Squat Machine, 3s negatives
    200x6,6,5,5,5, 20s rest


    Seated Calf Raise w/2s peaks
    70x10,8,8,10-12? - 20s rest


    Single Leg Leverage Squat w/5s negatives
    90x3,3,3 each, alternating/no rest


    Lying Leg curls
    30x15,10,8,6 RP



    Seated calf raise, straight reps
    70x30 +20s BW stretch each leg




    After 2 nights of horrible sleep and a mentally draining day today, I had zeeeeeeeero interest in doing abs. Will do em tomorrow with upper. I also ran, rode bikes, and skated with my son last night so I'm getting stuff in!



    I'm loving my squat machine, even with the deal I got aside, it would have been totally worth it at full retail too. Comes in very handy when I haven't got enough in me to do barbell work. Plus it makes for a better calf raise than the landmine setup!
    Last edited by StinnerOzz; 10-14-2021 at 03:05 PM.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  4. #1024
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 39
    Posts: 1,663
    Rep Power: 8273
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    StinnerOzz is offline
    UPPER #2 / ABS


    Working warmups


    Wide Pulldowns SS Slight Incline #2 DB Press
    120x12 / 60x12
    140x8 / 70x8
    160x8 / 80x6

    -----


    BB Rows, slow w/huge focus on contractions
    175x12
    195x8
    215x8,5,4 RP (instead of 3,2,2 cluster)


    Standing cable fly w/extra half rep @stretch
    70x20


    Flat BB Press, w/huge focus on contractions
    205x5,5,4,4, cluster sets


    BTB Cable Curls (both)
    50x15,8,6 RP


    Cable French Press
    50x15,10,8 RP


    Arnold Press
    40x6,6,6,6,6,6, 20s rest



    Ab stuff, not to failure like last time:

    Decline Bench #4 Rev Crunch +Pike
    x10,6,6, 20s rest

    Decline Rev Crunch +Dragon Flag 5s neg
    x4,2,2, 20s rest

    Frog Crunch 3s peaks, 15s rest
    x5,5,5

    The flags kinda broke form here and there with the long negative, but I'm doing my best. I used to do them perfectly, but a year off from them will kill ya!

    My kid came down to lift with me for the first time in a while. He started doing single handed KB deads with 25lbs!
    Last edited by StinnerOzz; 10-15-2021 at 01:42 PM.
    Lifting. Hockey. Headbanging.

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