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  1. #1231
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2


    BACK / TRAPS




    Pullups SS Rope Jump
    4 wide, 4 narrow, 4 close / 100 touches
    4 wide, 4 narrow, 4 close / 100 touches



    DB Shrugs
    80x10,10,10, 20s rest
    80x8,6,6 w/3s peaks, 15s rest



    Rev. Grip Pulldowns
    180x5
    Stopped because my lat tower cable ****ing snapped mid-set. Glad it didn't maim me!



    T bar Rows
    135x10,8,6 RP
    135x8,6,4 RP w/10s iso last rep each



    Low Pulley Rev Incline Cable Converging Row
    80x12
    80x12
    80x15



    Wide Rack Pullups
    12
    10
    8 w/3s peaks, neg, stretch each



    Cable Shrugs
    70x10 w/2 extra half reps @ top
    70x12 w/3s peaks
    70x6 w/10s peaks
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  2. #1232
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #3

    ARMS



    OH DB Extensions SS DB Curls
    25x15 / 25x12
    30x10 / 30x12
    35x12 / 35x10


    CG Bench
    135x15, 155x10


    BTB Cable Curls SS Concentration Curls
    40x12 / 20x15 each
    40x12 / -


    CG Bench SS V-bar Pressdowns
    165x8 / 65x6 drop 55x6 drop 40x12 drop 25x12


    Concentration Curls
    25x12, 30x12, 40x8, 45x8


    Rev Grip Pressdowns SS Pressdowns
    50x12 / 12
    50x10 / 12
    Lifting. Hockey. Headbanging.

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  3. #1233
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #2 (hockey was #1)

    Played last night w/only 1 guy on the bench. We were way too tired and just had no chance. 5-1, I scored our lone goal. Got lucky, we all played well but were just too tired to hang.




    Single-leg Compact Leg Press
    90x12
    110x10
    140x12,6,5 alternating each no rest
    180x12 RP 20 each
    220x8 RP 15 each



    Compact Leg Press Donkey Calf Raise
    90x10 each / both x20
    110x5 each / both x15
    140x6 each / both x20

    Both: 200x25
    230x20 +15 top partials



    Compact Leg Press
    Frog stance 270x8 add 320x8 add 360x8
    Wide 440x12 drop 370x10 drop 320x8 drop 270x10



    Single leg Calf Raise off a step
    +30x10 each / both x15 / 10s iso
    +30x8 each / both x15 / 20s iso
    +30x8 each / both x15 / 20s iso



    Seated Leg Curls
    70x15, 70x15, 70x15
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  4. #1234
    Death Metal Madman StinnerOzz's Avatar
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    Hockey last night, skated again w/fewer guys than normal. Lost 0-3. Couldn’t get much going, and when we did our shots were all lame. Hockey again Thursday, so I have to cram everything into today, tomorrow, and Friday.


    UPPER #1

    CHEST / BACK / CALVES


    Arms/delts tomorrow, maybe abs in between. Legs/abs Friday.



    Slight Incline DB Press SS Unilateral Landmine Rows
    #2, 60x20 / 25x15
    #2, 70x12 / 35x10
    #3, 80x10 / 50x8 SS dead stop wide Pullups +25x5
    #2, 90x10 RP Flat 90x5,3 RP / 65x8 SS Pullups +25x6



    Leverage Squat Calf Raise w/3s peaks
    90x10, 110x10, 130x15



    Slight Incline Cable Flies SS EZ bar Face Pulls
    21s @50 / 50x15
    21s @60 / 60x20
    80x8 SS Press x10 +10s iso/neg/stretch / 80x15,10,8 RP



    Leverage Squat Calf Raise w/2s peaks
    150x10, 160x8, 170x8, 180x8, 180x8, 190x6, 190x10



    Slight Incline Cable Press SS Cable Pullovers
    80x10 +10s peak/neg/stretch / 80x10
    80x10 +10s peak/neg/stretch / 80x10



    45* Cable Rows
    95x8,8,8, 15s rest



    Ring Pushups, 2s concentric/peak/neg
    6, 6, 6
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  5. #1235
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2


    ARMS / DELTS



    BB Curls SS OH BB Extensions
    65x10 / 65x10
    75x8 / 75x10
    85x8 / 85x8



    Cheat Curls SS Tricep Bar Extensions
    95x6 / 100x3 +3 cheats
    105x6 / 100x3 +5 cheats



    Concentration Curls SS Flat CG Bench
    30x15 / 135x15
    35x12 / 2-board 145x15
    40x8 / 2-board 155x12


    Concentration Curls, alternating no rest
    45x3,3,3,3


    Flat CG Bench
    2-board 165x12,6,4 RP

    Used my wife's yoga block for a board.




    Cable Front Raise (center stack) SS Bent Rear DB Laterals
    30x10 / 50x12
    25x15 / 50x12,6, 10s rest
    25x20 / 50x12,6, 15s rest / backward swings 50x10,6,4, 15s rest


    Cable Upright Rows, dual handle SS Side DB Laterals
    55x20 / 20x12
    65x15 / 20x10
    90x12 / 15x15
    Lifting. Hockey. Headbanging.

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  6. #1236
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #3 (hockey was 1 & 2)
    LEGS / CALVES / ABS

    A little light as I play Monday and Wednesday next week. Update: I'm sore as hell. Seems I always try to do a light workout with focus to make it count good enough, and end up with it beating me up more than usual.



    Warmups

    Skater Squats: 4,4 each alternating no rest
    SS Frog Crunch: x12
    SS DB RDL: 50x12

    Skater Squats: 4,4 each alternating no rest
    SS Frog Crunch: x12
    SS DB RDL: 50x12



    Single leg Compact Leg Press Press
    180x4,4,4,4,4, each alternating
    200x4,4,4, each alternating / both x12
    220x3,3,3, each alternating / both x20


    Cable Pullthroughs, center stack
    75x15, 75x15, 75x15


    Leverage Squat Calf Raise
    3s peaks: 110x12, 130x12
    2s peaks: 170x8, 180x8, 180x10
    1s peaks: 200x12, 200x12


    Crunch: +35x10
    SS oblique jackknife: 8 each
    SS crunch: +25x8
    SS oblique jackknife: 8 each
    SS crunch: +25x6
    SS oblique jackknife: 8 each

    +stretching
    Last edited by StinnerOzz; 10-15-2022 at 04:37 PM.
    Lifting. Hockey. Headbanging.

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  7. #1237
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1

    Hockey last night, hockey tomorrow. Upper on Thurs and hopefully lower on Fri. Too much going on and hockey is a good holdover anyway. Mostly doing last week’s session with some slight improvements:




    CHEST / BACK / CALVES



    #2 Slight Incline DB Press SS Unilateral Landmine Rows
    60x20 / 35x10
    70x12 / 45x10
    80x12 / 55x8
    90x12 / 65x8



    Leverage Squat Calf Raise w/3s peaks
    110x10, 120x10, 140x12



    Wide Pullups, dead stop SS Cable Pullovers+25x5 / 60x12
    +25x5 / 70x10
    +25x5 / 85x10



    Leverage Squat Calf Raise
    2s peaks: 170x8, 180x10, 200x10
    1s peaks: 220x10, 220x



    #2 Slight Incline Cable Flies SS Slight Incline Cable Press
    80x8 / 80x10 +10s iso/neg
    80x8 / 80x10 +10s iso/neg/stretch



    EZ Bar Face Pulls
    85x15,10,8, 10s rest



    Incline Ring Pushups, 2s concentric/peak/neg
    8, 8, 8



    45* Cable Rows
    100x10*,6*,4 RP
    *10s peak last rep
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  8. #1238
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2
    ARMS / DELTS

    Hockey last night, tough loss (on a bad streak, but at least I played much better with 2g2a, and was crazy close on a few others). Skated almost the entire game, my legs are beat. I might not hit them tomorrow.



    Arm Blaster BB Curls SS OH BB Extensions
    65x10 / 65x15
    75x8 / 75x12
    75x10 / 75x15


    Cheat Curls
    95x8,4,3 RP


    2-board Flat CG Bench
    155x12
    165x12
    185x10,6,6 RP


    Concentration Curls SS Pressdowns
    35x12 / 70x10 V-bar
    35x12 / 50x8 rope
    45x3,3,3,3 alternating no rest / 40x12,6 RP



    Cable Front Raise (center stack) SS Bent Rear DB Laterals SS Backward DB Swings
    25x15 / 50s x10 / 50x8
    30x12 / 40s x10 / 40x10
    35x15 / 40s x10 / 40x10



    Cable Upright Rows, dual handle/stack SS Side DB Laterals
    120x12,8,6, 15s rest / 15x12,8,6, 15s rest
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  9. #1239
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1 / PUSH

    Legs tomorrow upper Tues, then gone til Friday.



    Flat BB Bench
    135x20
    155x10,10,10, 20s rest


    Slight #2 Incline BB Press
    155x6,6,6, 20s rest


    Cable Decline Fly/Press
    70x10,10,10, 15s rest
    drop Rev grip 60x8,6,6, 15s rest



    Scott Press
    30x25 drop 25x20 drop 20x15 drop 15x10 drop 10x20

    Cable Side Laterals iso/reps
    20 @ 5/5, 4/4, 3/3, 2/2, 1/1



    Crunch: +35x6 drop BW x6
    SS oblique jackknife: 8 each
    10s rest crunch: +25x8
    SS oblique jackknife: 8 each
    (Stretching)
    10s rest crunch: +25x6
    (Stretching)
    SS oblique jackknife: 8 each



    Rope Tail Ends
    65x8,6 drop 55x8,6 drop 40x15,8,8 RP
    RP 20s iso @ 40
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  10. #1240
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #1 - LEGS / CALVES


    Warmups

    Skater Squats: 4,4 each alternating no rest
    SS Seated Leg Curl: 60x12

    Skater Squats: 4,4,4 each alternating no rest
    SS Seated Leg Curl: 60x12



    Compact Leg Press Calf Raise
    180x25, 210x20, 230x20, 260x20
    300x15
    300x8 add 350x10
    300x8 add 350x12 drop 300x10 + cheat reps x5 1up/1 down left foot


    Single leg Compact Leg Press Press
    180x4,4,4, each alternating
    *210x4,4,4, each alternating / both x12
    *230x3,3,3, each alternating / (skipped)
    *230x3,3 (replaced 180x4x2) / both x30**
    *+10 lbs
    **+10 reps


    Cable Pullthroughs, center stack
    75x15, 75x15


    Seated Leg Curls
    50x8,8,8, 15s rest
    +10s iso last rep of each
    Lifting. Hockey. Headbanging.

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  11. #1241
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2
    PULL / ABS



    Pullups SS Frog Crunch SS Lying Cable knee tuck (center stack)
    4 wide, 4 narrow, 4 Rev / 12 / 15x12
    4 wide, 4 narrow, 4 Rev / 12 / 15x12


    DB Shrugs
    90x6,8,10,8,12, 15s rest


    Unilateral Landmine Rows
    55x8, 65x6, 75x5, 95x5


    Lying Cable knee tuck (center stack)
    15x10, 15x12

    Oblique jackknife
    x20 each


    Low Pulley Rev Incline Cable Converging Row
    80x12,10,8,6,5, 10s rest




    Cable Shrugs
    80x10 w/2s peaks / 15 half-reps @ top
    100x8 w/2s peaks / 10 half-reps @ top



    DB Curls SS Hammer Curls
    30x10 / 8
    35x8 / 6


    Cable Curl iso/reps
    Wide: 45 @20s / 6
    Narrow: 45 @15s / 6
    Lifting. Hockey. Headbanging.

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  12. #1242
    Death Metal Madman StinnerOzz's Avatar
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    Age: 41
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    Back from vacation, lots of hours walking and almost 2 weeks of eating horribly. Played 2 hockey games in 2 days upon my return: 1 loss and 1 win, scoring in both and getting some assists. Playing great!

    Kicking back into gear here, will do legs Sunday to be fresh for playoffs next week. Upper sessions in between.




    Incline Ring Flybrid: 8
    SS Pullups: 8
    SS Lying Cable knee tuck (center stack): 15x12


    Incline Ring Flybrid: 8
    SS Pullups: 8
    SS Lying Cable knee tuck (center stack): 15x12



    Incline #3 DB Press w/top half-reps
    80x 10 +8 top half reps
    RP: 8 +6 top half reps
    RP/drop to position 2: 5 +3 top half reps

    High Pulley Downward Flies
    60x20,10,10,8 RP varying grip



    Neutral Grip Pulldowns
    160x8,8,8,6,4, 15s rest

    45* Cable Row
    140x5,3,3, 15s rest

    Cross-arm Face Pulls
    45x12,8,8 RP



    Flat Skullcrushers
    70x20,15,10 RP
    SS Rope Pressdowns center stack: 30x6, 5s peaks


    Single-arm Cable Rev Curl, arm against rack:
    20x12,10,10,8, alternating each no rest
    +30s iso final rep


    Kneeling Cable Shoulder Press
    3s con/ecc
    50x6,6,6,6, 15s rest


    Cable Shrugs, 3s peaks
    100x8,8,6,6 RP / drop 80 iso @30s
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  13. #1243
    Death Metal Madman StinnerOzz's Avatar
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    11/13


    LOWER #1
    ABS, CALVES



    Warmups

    Skater Squats: 4,4 each alternating no rest
    SS Frog Crunch: x12
    SS Seated Leg Curls: 50x15

    Skater Squats: 4,4 each alternating no rest
    SS Frog Crunch: x12
    SS Seated Leg Curls: 60x12



    Elevated BB Split Squat, 15s stretch 1st rep each
    95x10, 85x10, 95x8, 105x6


    Leverage Squat Calf Raise
    3s peaks: 110x12, 130x12
    2s peaks: 170x8, 190x8, 190x8
    1s peaks: 200x12, 200x4,4,6, 15s rest

    Tired and weak today so I split up the 2nd set of 200



    Crunch: +25x12
    SS oblique jackknife: 8 each
    SS crunch: +25x8
    SS Seated Russian Twist: +15x30 total
    SS crunch: x12
    SS oblique jackknife: 12 each
    SS Hollow Body iso 25@15s
    +stretching



    Single leg Compact Leg Press Press
    220x3,3,3,3,3 each alternating / both x20
    Skipped 2 sets (180x4,4,4,4,4 & 200x4,4,4) in favor of the split squat prior
    Added 2 alternating sets of 3 each



    Skipped Cable Pullthroughs all together. I just wanted to be done. It was either hamstrings or abs, and I didn't need to help my legs get fatigued any further for hockey later this week.


    ______



    11/14


    UPPER #1
    PULL / ABS



    Pullups SS Cable Leg Raise
    4 wide, 4 close / 10x20
    6 wide, 6 close / 15x12


    Leverage Squat Hise Shrugs
    180x20, 240x15, 290x20, 290x20


    Unilateral Landmine Rows
    65x8
    75x5,3,2 alternating no rest
    85x4,3,2 alternating no rest


    Medium Width Pullups
    +25x8
    +45x5 drop BW x4 w/5s negatives


    Cable Shrugs
    75x12 w/3s peaks / 20 half-reps @ top
    100x8 w/3s peaks / 10 half-reps @ top


    Absolutely exhausted and unmotivated today. Skipped biceps and I'll do them sometime later this week.


    PUSH tomorrow, hockey the following 2 days.
    Lifting. Hockey. Headbanging.

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    UPPER #2
    CHEST / DELTS
    +BICEPS

    Gonna give triceps their known day on a hockey day. Almost no choice but I'm still dragging ass so doing what I've done so far this week has been a triumph.



    Slight Incline #2 Cable Fly
    45x15, 60x12, (#1) 75x10


    DB Curls SS Hammer Curls
    30x10 / 8
    35x8 / 6
    25x15 / 20


    Slight Decline DB Press
    #2, 80x10 +8 top partials
    #2, 80x8 w/extra half reps @ top
    #2, 80x10 w/extra half reps @ top
    SS High Pulley Downward Fly: 21s @50


    Upward Cable Fly iso / reps
    45 @10s / x8
    15s rest / 35 @ 10s / x6
    20s rest / 25 @ 15s / Xbox


    Concentration Curls
    35x8,6,6,6,4,4, alternating no rest
    40x3*,5,4*,6, alternating no rest
    * extra half rep @ top
    Left elbow bugged me so I didn't go as heavy as last time.




    Kneeling Cable Shoulder Press
    3s con/ecc
    50x10,8,8,6, 15s rest


    Cable Side Laterals iso / reps
    20 @ 5/5, 4/4, 3/3, 2/2, 1/1
    15 @ 5/5, 5/5, 3/3, 3/3, 2/2
    Lifting. Hockey. Headbanging.

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    TRICEPS

    Just a quick one today w/my friend who came over to get his session in.

    Various reps throughout. I didn't really keep track as much as just feel for a pump.



    V-bar Pressdowns
    35 x 3 sets

    Rope Pressdowns
    45 x 2 sets

    Straight Bar Pressdowns
    45 x 3 sets

    Face Fwd Extensions
    45 x 3 sets
    Lifting. Hockey. Headbanging.

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  16. #1246
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    FULL BODY
    UPPER / LOWER #3
    Won hockey the past 2 days. Advanced in playoffs

    Hockey was 1 & 2. Legs are fatigued, inner quads are a little sore. Just a little for them today.



    Leg Extensions SS RDL
    35x20 / 135x8
    60x15 / 155x8
    80x15 / 185x6
    115x15 / 205x6
    135x15 / 225x6


    Slight Incline #1 Cable Press w/2 half-reps @ top
    50x10, 60x10, 80x8
    100x6 / Incline #2 w/1 extra half rep @ top x6 / drop flat x5


    Pullups
    6,6,6, 15s rest
    5,5,5,5, 15s rest


    Rev. Incline Cable Converging Rows
    100x8,6,5,4,4,3, 15s rest



    Haven't done RDL in a long time, the 225x6 was easy but I didn't want to push my back by going heavier.

    Feeling very unmotivated lately…makes me want to/have to go for volume/pump instead of intensity.
    Lifting. Hockey. Headbanging.

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    UPPER #1
    CHEST / BACK / ABS


    Tuesday: delts/arms
    Wednesday: hockey!
    Thursday: bulk hard 😅
    Friday: legs, hopefully



    Gironda Dips SS Straight Bar Cable Rows
    6 / 120x10
    8 / 140x10
    10 / 170x6
    10 / 170x6


    Rev Crunch, bent knee, quick reps SS Slow Mountain Climber Stance Knee Tuck/Torso Rotation
    25 / 15 each
    25 / 15 each


    Gironda High Pulley Row: 70x10
    RP Neutral Grip Pulldowns: 21s @ 120, +10s iso last rep
    RP Rack Pullups: x6 full / x6 top / 6 bottom


    V-Sit Russian Twist
    +20 @30s,20s,15s RP


    Parallel Dips SS Neutral Pullups
    BW x20 / 8
    +25x12 drop BW x8 / +25x6 drop BW x4
    +35x10 drop BW x8 / +35x6 drop BW x8
    Lifting. Hockey. Headbanging.

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  18. #1248
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    UPPER #2



    ARMS - priority workout. Gotta keep this up. Biceps are coming up big and triceps are no longer my best part. Not doing all the heavy work I used to in the gym has apparently caught up with me

    Ordered an SSB and new seated calf machine. Hopefully I actually put the SSB to use. Sold my old calf machine already, too.

    No hockey tomorrow after all, so I'll do a felt priority workout instead. Legs Friday hopefully.





    EZ OH Extension (no lockout, focus on stretch): 60x20
    SS Flat Skullcrushers: 60x20
    SS CG Bench: 60x20

    60x20 / 60x20 / 60x20
    70x20 / 70x20 / 70x20


    Rope Pressdowns
    Bottom partials: 25x30
    Top partials: 25x30
    15s rest / full: 25x15 drop 20x15


    CG Pushups x50
    drop / top partials x25
    drop / knee supported x10-15
    2 minute set 😵



    DB Hammer Curls
    30x15, 35x12, 40x12, 45x12
    50x8,6,4,4 RP
    Lifting. Hockey. Headbanging.

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  19. #1249
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    UPPER #3
    LOWER #1
    DELTS / LEGS




    Partial Side Laterals, bottom, (45* to include rear delt)
    20x15, 25x15, 15x15


    Partial Side Laterals, top, (45* to include rear delt)
    10x 20, 20x12, 20x12


    Incline #5 Side Laterals
    10x10, 10x10, 10x10


    Incline Cable Laterals (facing stack, horizontal pull)
    25x12, 25x12, 30x10


    Landmine Laterals (facing bar)
    12, +10x10, +10x10 each




    Just in case I can't so legs on Friday, here's something:

    Leverage Squat Machine
    180x10, 180x10, 180x15

    Leg Extensions
    95x15, 95x15, 95x15
    Lifting. Hockey. Headbanging.

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  20. #1250
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    UPPER #1

    BACK
    + ABS / CALVES



    Crazy busy weekend; wanted to get in a lift before I missed 3 days in a row. Early morning workout to boot, ugh.

    Hockey playoffs Wed & Thurs, so no leg work this week unless it’s Friday. I got a new safety squat bar and calf machine, though! Calf machine feels better throughout the movement, but the knee pads are painful. ****! Might have to try to buy new padding and hack up a way to improve them…smh.



    BB Rows
    135x20, 165x15, 185x12, 205x8
    225x6,5,4*,4*,4* RP
    *snatch grip
    SS Rope Pulldowns
    70x10, 3s concentric, 2s peak, 5s negatives


    Twist Crunch
    x10, x10, x10 each side


    Leverage Squat Calf Raise
    2s peaks: 110x15, 130x15, 150x10,8,5 RP
    1s peaks: 180x8,8,6,6, 15s rest
    drop 140x6* / drop 115x5* / drop 90x5
    *3s peaks, 5s negatives



    Pullups
    +35x8, +45x6, +60x6, +70x6, +90x4
    Left delt (the good one) felt a pinch at full extension so I cut ROM a couple inches to keep from overstretching. Felt fine.



    Crunch: +35x8
    SS oblique jackknife: 10 each
    SS crunch: +25x10
    SS oblique jackknife: 8 each
    SS crunch: +25x6

    RP Seated Russian Twist: +15x20 each
    SS Hollow Body reach/pull: 25x10 +8 each unilateral



    Seated calf raise
    70x30
    90x20,10,10 RP
    Lifting. Hockey. Headbanging.

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    UPPER #2

    CHEST / TRICEPS



    Slight Incline #1 Cable Press
    70x20, 90x15, 100x12
    120x8+8 top partials


    High Pulley Downward Flies
    21s @50
    21s @70
    21s @80


    Slight Decline DB Press
    80x10,8 RP
    Didn't push it; left delt was still iffy.

    SS Cable dip motion move, Rev. Grip (#4)
    80x12,8 RP drop 50x15,12 RP


    Slight Incline #2 DB Press
    60x8, 60x8, 3s negatives




    Rope Pressdowns SS Fwd Cable Extensions
    40x12 / 40x10
    40x10 / 40x8
    40x10* / 30x10*
    +10s iso/negative final rep

    Lying Cable Tate Press
    20x15, 25x12 each

    DB Tate Press
    30x12, 40x10
    SS Parallel Dips x8 w/3s peaks





    Delts & biceps tomorrow
    Lifting. Hockey. Headbanging.

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  22. #1252
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    UPPER #3
    DELTS / BICEPS




    Partial Side Laterals, bottom, (45* to include rear delt)
    25x15, 25x15, 25x15


    Partial Side Laterals, top, (45* to include rear delt)
    20x12, 20x12, 20x12


    Incline #5 Side Laterals
    10x10
    10x8 w/10s peak/negative final rep
    10x6 w/3s peaks/negatives


    Cable Upright Rows iso/reps
    60 @10/10
    50 @10/10 +20 iso


    Landmine Laterals (facing bar)
    +15x5,5,5,4,3 each alternating no rest




    Hammer Curls
    Bar: 60x20, 80x12, 90x12
    DB: 50x8,6,4 RP



    Cable Curls to ears, 3s peaks
    25x10 +10 bottom partials
    30x8 +8 bottom partials
    40x6 +6 bottom partials +10s iso
    Lifting. Hockey. Headbanging.

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  23. #1253
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    LOWER #3
    + ABS & CALVES


    Hockey was 1 & 2. Two teams, 2 playoff losses, 2 horrible nights for puck luck,but at least I was productive. Just not enough.




    Landmine Rev. Lunge
    45x5, 45x5, 60x4, 70x5 each


    Tib bar (new one)
    +10x30, +20x20, +30x15, +30x12


    Safety Bar Squats
    135x12, 155x5, 175x4, 185x3, 205x5, 225x4


    Safety Bar Calf Raises
    155x20, 155x20, 175x15, 185x15, 205x10, 225x12


    Seated Cable Crunch, facing away
    50x10, 50x10, 50x10


    Leg Extension
    2up/1down 70x8 each / both x8
    2up/1down 70x8 each / both x8


    Seated Leg Curls
    2s peaks/3s negatives: 45x8
    SS 2up/1down: 45x8 each
    SS 2s peaks/3s negatives: 45x10


    Twist Crunch: x10 each side
    SS Seated V Russian Twist: +15x20 each
    SS Hollow Body w/reach-pull: 45x10





    Left it at this today because I have no hockey and can fit 2 legs days into the next week and will hit hamstrings good.


    Never used a SSB before. Took it easy as I haven't done true parallel/non-box squats in forever, my form is laughably weak, AND legs are fatigued from hockey. But this is a nice, easy starting point to work from.

    I need to do some real leg strength work, and this bar is the excuse to get going on it. I'm so weak from my 300lb rep days, 15+ years ago 😂, but hypertrophy-only training will do that to you.

    Not sure the SSB calf raises were a great idea with all the machines I have, but it was something different anyway. I thought it'd be easier to balance.
    Lifting. Hockey. Headbanging.

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    UPPER #1
    PUSH
    CHEST / DELTS / TRICEPS



    Flat DB Press
    60x20, 70x15, 80x15


    Horizontal Cable Press (decline press angle, bench #4 + stack #11)
    SS Upward Fly
    70x12 + 8 bottom partials / 25x12
    85x12 + 6 / 30x12
    100x10 +8 / 40x12


    Machine Flies, non-peak
    90x20, 110x12, 120x12 +20s iao/negative final rep


    Guillotine Press
    135x8,8,8, 20s rest
    60s rest 135x20




    Extended break for work…then came back to do delts. Hopefully lower body tomorrow.




    Landmine Linebacker Shoulder Press
    90x10,10,8,8*,6*, 15s rest
    *30s iso hold @ final rep



    Pressdowns
    V-bar: 60x8 + 9 top partials + 10s iso
    Narrow straight bar: 60x8 +10 top partials + 20s iso/10s negative final rep
    Wide straight bar: 60x10 + 8 top partials + 20s iso



    DB Side Laterals
    30x8 drop 25x5 drop 20x8 drop 15x12
    25x10 drop 20x8 drop 15x10


    Cable Rev Grip X Tricep Extensions
    30x15, 40x12, 50x10


    Rev Machine Flies
    110x12, 100x15
    100x15 +15 bottom partials
    100x12 +20 bottom partials


    Cable X-Laterals
    15x8,6,6 RP
    Lifting. Hockey. Headbanging.

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    LOWER #1
    + ABS & CALVES


    Not much for legs after all, they were still a bit fatigued. But I got the small stuff enough now, so I can focus more on legs later this week.




    Landmine Goblet Squat
    45x10, 65x10, 80x8, 95x8


    Tib bar
    +10x30, +25x20, +30x15, +30x15


    Seated Calf Raise
    70x30, 90x20, 110x15, 130x12


    Twist Crunch: x10 each side
    SS Seated V Sit Pike: x20
    SS Hollow Body w/reach-pull: 20x20


    Seated Cable Crunch, facing away, 3s peaks/negatives
    50x6, 40x8, 40x8


    Compact Leg Press Calf Raise
    270x10*
    320x8*
    360x10 + 10 top partials + 10 bottom partials
    *2 half reps @ top


    Compact Leg Press
    270x20
    320x15


    Twist Crunch: x10 each side (+10s iso to start each side)
    SS Seated V Russian Twist: +15x20 each
    SS Side To side seated leg lifts over a DB: x20 total
    SS Hollow Body w/reach-pull: 25 iso @15s + 10 reps


    Seated Leg Curls
    3s peaks/negatives: 60x10
    15s rest / 2up/1down: 60x6 each
    20s rest / 60x15 straight
    Last edited by StinnerOzz; 12-06-2022 at 06:10 PM.
    Lifting. Hockey. Headbanging.

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  26. #1256
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    UPPER #2

    PUSH
    BACK / BICEPS / TRAPS




    BB Rows SS BB Shrugs
    135x20 / 135x20
    165x15 / 165x15
    185x12 / 185x20

    Rows: 205x8 drop 155x15,10,10 RP

    Shrugs: 225x15,10 RP drop 175x15,10 RP



    Pullups SS Rope Pulldowns
    Wide +70x5 / 50x8, 3s conc/peak/neg
    Neutral +70x5 / 75x6, 3s conc/peak/neg
    Neutral +70x5 / 90x6-8?, 5s peak/3s neg



    DB Shrugs
    80x20 drop 50x10 3s peak/neg
    80 iso @10s, 5 reps, iso @10s, 5 reps, iso @10s, 5 reps / drop 50 iso @20s / 10 reps



    Wide Cable Curls iso/reps
    50 @ 20s / 10
    50 @ 15s / 15

    Cable cross body curls
    30x6,6,6 +20 top partials, each alternating no rest



    Seated Cable Pullovers
    70x15, 70x15, 90x10



    Seated Incline DB Curls
    35x6 + 6 top partials / drop 20x10 + 20s iso
    Lifting. Hockey. Headbanging.

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    LOWER #3
    + CALVES



    Landmine Rev. Lunge
    45x5, 45x8, 60x6, 70x6 each



    Tib bar
    20x40, 30x20, 30x15, 30x20



    Safety Bar Squats
    135x12, 135x8*, 155x12*, 175x6*, 195x3, 205x2,2,2, 30s rest
    *w/belt

    Holy hell, my core strength for squats is ****. I tried to type "shot" there, but my phone autocorrected and I really can't argue it. To be expected when you largely ignore such things for years, but still…



    Compact Leg Press Calf Raise
    2up/1 down
    140x15, 160x12, 180x12
    210x10 / both x15



    Standing Cable Hamstring Kick
    25x10, 20x15, 25x15 each



    Leg Extensions
    60x8 w/2 extra partials @ top / both x10
    60x10 top partials / 10 full / 10 bottom partials
    75x12 top partials / 12 full / 12 bottom partials
    Lifting. Hockey. Headbanging.

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  28. #1258
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    UPPER #1
    CHEST / BACK




    Decline #1 BB Bench, no lockout
    135x20, 155x15, 185x12
    Left delt still bugged me, kept it light.



    Neutral Pulldowns
    120x15, 140x12, 160x10
    180x6,6,6, 15s rest



    High Pulley dip push
    60x20, 80x12, 90x12



    Rev Incline Converging Cable Row
    90x12,8,6,4 RP



    Slight Incline #2 Cable Press
    21s @70
    90x10 +10s peak/neg final rep
    110x10
    130x8
    SS Upward Cable Fly: 40x6 drop 30x6 drop 20x10



    Ring Y-raise
    7
    7 +10s iso
    Rep + iso @ 5s, 5s, 3s, 3s



    BB Dips
    6
    Kept hitting my torso, too fatigued to keep going. **** it
    Lifting. Hockey. Headbanging.

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  29. #1259
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    UPPER #2
    ARMS



    Delts tomorrow, a little for abs today & tomorrow. They’re tight and sore from yesterday so I’ll let them recover more. Hockey Wed & Thur; legs Friday hopefully.




    OH DB Extensions
    20x20, 25x15, 30x12
    35x12 +6 bottom partials
    40x8,5,4 each alternating no rest



    Spider Curls
    25x15, 30x12, 35x10
    35x8,4,4 each alternating no rest



    Hammer Bar Curls: 5/5/5 @70
    SS Hammer Bar French Press 21s @70
    15s rest
    DB curls: 30x6 2s peaks
    SS Rope French Press w/3s peaks: 70x12
    SS Tail Ends: 70x10
    30s rest
    High Pulley Cable Curls: 50 10 drop 40x10
    15s rest
    Rev Grip Pressdowns: 40x5 narrow / 5 wide
    add 50x4 narrow / 4 wide
    add 60x5 narrow / 5 wide (all loose)



    Parallel Dips
    20 +10s iso
    10 w/5s peaks
    8 w/5s peaks



    Incline Cable Crunch, facing away
    50x15, 50x20, 60x15


    Ab Wheel full rollout negative + rep (knees)
    x8
    Lifting. Hockey. Headbanging.

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  30. #1260
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    UPPER #3
    DELTS

    Ending up having to do a quick one between meetings.



    DB Side Lateral Raise
    20x12
    25x10
    25x10
    30x8 drop 15x15
    30x8 drop 15x15 slow bottom partials



    Bent BB Rear Raises
    45x20
    65x10 drop 45x20 bottom partials
    65x10 drop 45x20 bottom partials



    Landmine Linebacker Shoulder Press
    110x12
    110x12
    125x8 drop 65x10 bottom partials / 10 top partials



    Incline Rear Delt Around-the-worlds
    15s x8
    10s x15
    Lifting. Hockey. Headbanging.

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