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  1. #1321
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1

    Hockey last night, natural hatty but we lost. Came back within 1 after being down by 4, but then puck luck went the wrong way. Not a bad outing.



    Straight-arm pulldowns
    50x12, 60x10, 70x10



    Flat DB Press
    60x20, 70x10
    Slight incline #1: 70x8 +20s iso
    Delt didn't feel good, but at least I did something here. I need another injection.



    Cable Rows iso / reps
    120 @10s / x10 / @8 / x6 / 20s rest / @5 / x3 / drop 110 @5 / x5 / drop 100@5 / x5



    High Pulley downward fly SS low pulley fly
    55x15 / 30x15
    60x12 / 40x10
    70x15 / 50x4 +5 top partials, x2 +2 top partials



    Kneeling Palloff Press
    50x8, 45x8, 40x8, 35x10 each arm alternating, 10s rest between drops



    Machine Rows, high seat/low grip
    90x15, 90x15, 90x15



    Copenhagen Plank SS V-sit leg raise/cross reach crunch
    30s each side / 10 each side
    20s each side / 6 each side



    Precor Machine Press, high grip
    100x15,10,8 RP
    SS Machine Flies @elbows: 110x4 w/10s peaks and 5s negatives



    V-Sit: x8
    SS Gironda Vacuum @20s
    SS Ab Wheel FLR: x6 each
    SS Gironda Vacuum @20s
    SS Seated V Russian Twist: +15x4,4,4 each side, with 1 crunch between each mini set to stretch
    SS Gironda Vacuum @20s
    Lifting. Hockey. Headbanging.

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  2. #1322
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2

    ARMS / DELTS
    Abs done between other stuff


    Flat CG Bench SS Rev Grip Chins
    135x20 / 5
    155x10 / 5
    165x6 / 6
    175x5 / 6
    185x3,1,1 RP / 6

    Right shoulder checks out quickly. Did what I could.



    OH Cable Extensions
    90x15,8,8 RP
    SS V-bar Pressdowns w/2s peaks
    90x15,10,10 RP
    SS Tail Ends w/3s peaks: 70x6 drop 60x4 drop 50x4


    Rope Hammer Curls: 80x15,8,8, 10s rest
    SS Cable Rev. Curls: 60x12,10,8, 15s rest
    SS Incline DB Curls: 20x12,8,6, 10s rest



    Precor Freemotion Shoulder Press, 3s concentrics and negatives
    40x12,10,8,6, 10s rest


    Bent Rear Delt Swing iso/reps
    40 @5s, x5 / @4s, x4 / @3s, x3 / @2s, x2
    drop 30 @10s, x10, @5s


    Machine Side Laterals
    70x drop 60x drop 50x
    70x drop 60x drop 50x drop 40x



    V-sit
    6, 12, 12


    V-sit Russian Twist
    +10 x6 each side / crunch x3 / x6 each side / crunch x4 / x8 each side / x4






    -----




    edit: forgot to add this LOWER session in:

    Quads are dead from hockey so I didn't do much there. Just a good burn.




    BB RDL SS Sissy Squat
    135x15 / 5
    175x8 / 5
    205x6 / 5
    235x5 / 6






    Calf Raise off a Step
    20, +15x20, +25x20, +35x12


    Seated Calf Raise, 2s peaks
    120x10, 100x15, 90x15 drop 70x8
    30s, 45s, 60s stretch respectively




    Lying Leg Curls
    70x20,
    2up/1down / 15s rest / both
    70x6 each / 6
    60x6 each / 8





    Leg Extensions
    100x6 add 120x6 add 140x6 add 160x6 add 180x4

    drop 140x6 drop 120x6 drop 100x6


    100x6 add 120x6 add 140x6 add 160x6 add 180x4
    drop 140x6 drop 120x6 drop 100x6






    V-sit Russian Twist
    +10 x10 each side
    20s rest / crunch +10x8
    SS Gironda Vacuum @20s
    30s rest / repeat exactly


    Why do I always start with a cramp in the same fn spot?
    Last edited by StinnerOzz; 06-02-2023 at 11:48 AM.
    Lifting. Hockey. Headbanging.

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  3. #1323
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1


    Mon: off
    Tue: some upper, maybe quads
    Wed: whatever I didn't do for upper
    Thur: hockey
    Fri: lower






    Slight Incline DB Press w/extra half rep @ top
    50x12, 60X10 - damn this shoulder!


    TRX Pushups x12


    Low Cable Fly
    40x20, 35x20


    Precor Chest Press
    80x5 w/5s peaks & negatives
    SS 80x5 w/10s peaks & negatives
    Drop Rev. Grip Low Press: 50x15
    SS High Grip Upper Press: 50x10 +20s iso/10s negative on final rep


    BB Rows
    135x20, 165x12, 185x12
    225x5,5,5,5,5, 20-30s rest


    Floor High Pulley Pulldown, heavy stack
    90x20, half reps @ peak
    90x20, half reps @ bottom
    110x15, half reps @ peak


    Machine Flies
    100x8, 5s peaks
    100 iso @20s / x20 reps / iso @10s
    drop 80 iso @20s / x10 reps
    drop 60 iso @20s / x15 reps


    DB Front Raise SS DB Side Laterals iso/reps/iso
    —30x6 drop 25x6 drop 20x6 / 20 @5s, x10, @5s
    —25x10 drop 20x10 drop 15x10 / 15 @10s, x10, @5s, x5, drop 10 @10s, x10
    Lifting. Hockey. Headbanging.

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  4. #1324
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2 / QUADS

    Chest didn’t feel anything from the weekend, so I’m topping it off along w/quads. Didn't feel much in chest today either, this shoulder is really ruining it all. I kepe trying to find a way to get a killer pump without heavy work, but it's not happening lately.


    Arms tomorrow.


    Slight Decline BB Press
    135x15, 155x12, 175x6,3,3 RP
    Always fun to remember decline pressing 405 almost 20 years ago - lol…


    Cable Fly tri-set, each with 1s stretch, 1-2s peak, and 2s negatives each rep
    High to low: 45x15
    Mid: 45x12
    Low to high: 45x10

    Repeat
    50x12 / 50x12 / 35x12


    Parallel Dips, same TUT
    x10, 10, 10



    Leg Extensions
    70x8, 5s peaks/3s negatives
    100x8, 5s peaks/3s negatives
    120x6, 3s peaks/negatives

    120x6 add 140x6 add 160x5 add 180x4 add 200x8 / drop 180x6 drop 160x8 drop 140x10

    230x10 drop 210x8 drop 190x6 drop 170x5 drop 150x4
    Lifting. Hockey. Headbanging.

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  5. #1325
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #3
    ARMS / ABS



    DB Drag Curls SS OH DB Extensions
    30x10 / 25x15
    30x12 / 30x12
    Dual Rack BB (20lbs) 75x10 / 35x10
    Dual Rack BB 85x10 / -


    Dual Rack Skullcrushers (bar 20lbs)
    70x8
    Nope.


    Concentration Curls
    30x8,8,8,5*, each alternating no rest
    *partials @ top xF


    V-bar Pressdowns +iso, heavy stack
    60x10+20s, 70x8+15s
    Straight: 80x8+10s drop Rev. Grip 40x12


    Machine Dips
    140x15, 180x6, 200x8


    Guillotine Curls w/5s peaks SS unilateral rope pressdowns
    70x15 / 30x12
    100x8 / 35x12
    130x8 / 40x12


    Fwd Cable Extensions
    80x20, 100x15, 120x8




    Frog Crunch
    12, 12, 12

    V-sit Russian Twist: +10 x20 each side
    SS Gironda Vacuum @20s
    SS V-sit twist: +10 x15 each side
    SS Gironda Vacuum @30s
    SS V-tuck: x8
    Lifting. Hockey. Headbanging.

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  6. #1326
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #2 / ABS
    hockey was #1 and we got blaaaasted



    BB Squats, A2G
    135x6, 155x6, 175x5
    205x3,2,1 RP / drop explosives w/5s negatives: 185x2 drop 135x3


    Calf Raises off a Step
    +25x20, +35x15, +45x20


    Squat Machine Calf Raise off a step, 2s peak & stretch
    70x12, 70x12, 70x12


    Squat Machine Single Leg Squat
    70x8, 70x8, 70x8 each


    Seated Calf Raise w/2s peaks / stretch
    120x8 / 30s
    120x6 / 45s
    100x15 drop 50x15??? / 60s


    Lying Leg Curls, 3s peaks & negatives
    60x10, 80x10


    Leg Extensions
    220x drop 200x drop 180x



    Ab wheel SS V-sit leg raise/cross reach crunch
    15 +5s iso / 6 each side
    12 w/2s peaks / 10 each side


    Copenhagen Plank @30s each side
    SS V-sit Russan Twist: +20x12 each
    SS Gironda Vacuum @30s
    SS Bird Dog mountain climbers x20 each
    SS Gironda Vacuum @30s






    Planned on doing RDL but it was so miserably hot in there I couldn't be bothered. I even brought clothes to jump in the pool, but I just wanted to get home.
    Lifting. Hockey. Headbanging.

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  7. #1327
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1
    PUSH



    Slight Incline Cable Press
    30x40, 50x30, 70x20, 100x12, 120x12, 140x10


    High Pulley Fly SS Dip Press
    21s @60 / 60x10
    21s @70 / 50x12
    80x10 drop 60x10 drop 45x12, 10s peak/negative final rep of each / 50x10


    Mid Cable flies, standing
    40x15 / 20s iso / 15 half reps @bottom


    Precor Chest Machine
    70x10 w/5s peaks/negatives
    SS half reps x15 @ bottom
    SS half reps x15 @ top



    Dual Rack Incline Skullcrushers (20lb bar)
    70x12, 80x8, 90x8
    Couldn't push this too much

    Dual Rope Pressdowns (extra stretch & contraction, gonna try to stick w/this now as it did feel good to hit it w/that extra momentum too)
    70x15, 90x12
    100x10,6,4 RP




    DB Front Raise: 30x8,5,4,3 RP
    SS Plate Raise: 25x15

    DB Side Laterals
    15x6 w/5s peaks / 15x10
    20x5 w/3s peaks / 20x10 drop 15x10
    Last edited by StinnerOzz; 06-05-2023 at 09:20 AM.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  8. #1328
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2
    PULL / ABS

    Wanted to do traps, but the stuff I wanted was always taken so I threw in abs instead.



    DB Rows
    70x8, 80x6, 90x6, 100x6, 110x4, 120x4 +2 cheats

    Gironda Chins
    6,5,4 RP

    CG Pulldowns (mimic Girondas)
    120x15, 140x12, 160x10



    DB Curls
    35x6, 40x5, 45x5
    Final set SS Rev. Grip Cable Curls: 50x20 drop 40x10 drop 20x10



    Ab Wheel w/2s isos: x10
    SS Bird Dog mountain climbers: x15 each
    SS Leg Raises: x15,12,10,8 RP

    Gironda Vacuum
    @40s, @40s, @40s



    Machine Preacher Curls w/3s peaks
    50x20 drop 40x8 drop 30x8
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  9. #1329
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #2 / ABS
    hockey was #1 and we got obliterated again.

    Skipped RDL again. **** that. Meant to do more for abs too, but again of was so fn hot in there I just wanted to go home.



    BB Squats, A2G
    135x6, 155x6, 175x6 (+1)

    205x3,2,1 RP / drop explosives w/5s negatives: 185x2 drop 135x3
    Had more in my legs, but my core strength felt iffy. Didn't push it.


    Squat Machine Calf Raise off a step
    70x12*, 90x10*, 110x10, 130x6
    *2s peaks


    Squat Machine Single Leg Squat
    70x8 +6 partials @top
    70x10 +6 partials @top


    Seated Calf Raise w/2s peaks / stretch
    100x15 / half reps @top x10 / 60s
    90x15 / half reps @top x10 / 60s


    Lying Leg Curls, 3s peaks & negatives
    80x15, 90x10


    Leg Extensions
    220x8 drop 190x8 drop 160x8 drop 130x8


    Oblique Plank +45 @30s each side
    SS Ab Wheel w/2s isos: x10
    SS Leg Raises: x15
    SS Gironda Vacuum @30s
    Lifting. Hockey. Headbanging.

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  10. #1330
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1

    PUSH



    Slight Incline DB Press
    50x20, 60x15, 70x10

    Flat DB Fly
    30x12, 40x12, 50x10

    Incline #3 Cable Press
    100x12, 120x10, 140x10
    10s iso & neg final rep each

    Pec Minor dips
    10, 15, 15



    OH DB Extensions
    30x10,6,4 each arm alternating no rest

    Rope French Press 5s peak/negs
    80x8

    Dual Rope Pressdowns (extra stretch & contraction)
    90x12, 100x10, 110x

    Wide Pressdowns
    110x15, 130x12, 150x10 (1 peg lower)



    OHP: 95x5,5,5,5, 20s rest

    DB Side Laterals
    15x6 w/5s peaks / 15x10
    20x8 w/3s peaks / 20x6 drop 15x10
    Last edited by StinnerOzz; 06-19-2023 at 11:19 AM.
    Lifting. Hockey. Headbanging.

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  11. #1331
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2
    PULL



    DB Pullovers SS Converging Pulldowns
    50x20 / 170x12
    70x12 / 190x10
    +60s stretch per arm (inward grip)


    Upper Lat Rope Pulldown (~half reps)
    Light stack 160x10, 170x10
    Heavy stack 120x10


    CG Pulldowns (mimic Girondas)
    170x8, 160x8, 150x8


    Wide Pulldowns (half reps to top of head) w/stretch each rep
    140x10, 140x10, 150x10


    High Pulley X-Crossovers
    20x20, 30x15, 35x15
    +10 partials each


    Rope Pulls to chest, light stack
    150x10, 170x10, 180x10



    BB Shrugs, 2s peaks
    225x12,8 RP
    265x8,6,4 RP



    DB Curls
    35x10 +8 partials @bottom
    30x10 +partials @bottom

    Rev. Grip Cable Curls
    60x20 / 40 iso @20s / 40x10 / 40 iso @20s
    Last edited by StinnerOzz; 06-14-2023 at 04:20 PM.
    Lifting. Hockey. Headbanging.

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  12. #1332
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #1
    Between hockey seasons this & next week.

    Workout at a new gym.





    BB Squats, A2G
    135x6, 165x6 (+10lbs), 185x6 (+10lbs)


    Run Rocket
    2 sprint
    2 side shuffle


    Hack Squat Calf Raise
    2s peaks: 90x15, 140x10, 170x8
    1s peaks: 210x10, 250x6, 250x10


    Hack Squat machine
    210x15 half reps (didn't notice safeties, 210x10, 250x10


    DB RDL
    60x10


    Reverse Hypers
    45x10, 10x10, 10x10


    Copenhagen Plank
    @20s,10s, slight break / each


    Gironda Vacuums
    30s, 30s, 30s
    Last edited by StinnerOzz; 06-16-2023 at 06:37 PM.
    Lifting. Hockey. Headbanging.

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  13. #1333
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1

    No hockey this week so I'm going to give arms their own day.



    Machine Press
    120x15, 140x10, 160x10

    Precor Chest Cable Machine Fly
    21s @90, 80 mid, 80 high

    Pec Minor Dips: 15, 15

    Dip Machine Pec Minor dips: 220x10

    Incline #3 Cable Press iso / reps
    120 @20s / x12
    120 @15s / x12
    140 @15s / x8 paused out / drop 100 iso @30s



    Cable Kickbacks
    40x10, 50x10, 60x8

    Fwd Cable Extensions
    100x8, 5s peaks +10 partials @top
    120x8, 3s peaks +10 partials @top



    OHP: 95x5

    Push Press: 115x3, 135x5

    Pinch Grip BB Plate Raise: 25x20

    Machine Side Laterals iso/reps
    70 @15s / x15
    80 @10s / x10
    100 @15s / x6
    Lifting. Hockey. Headbanging.

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  14. #1334
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    UPPER #2

    PULL
    BACK, TRAPS




    DB Pullovers
    50x20, 70x12, 85x10
    +60s stretch per arm (inward grip)


    Upper Lat Rope Pulldown (~half reps
    Heavy stack
    120x12, 130x10, 140x10


    **CG Pulldowns (mimic Girondas)
    170x8, 170x8

    **Wide Pulldowns (half reps to top of head) w/stretch each rep
    170x10, 170x10

    **skipped 1 set


    Meadows Rows
    45x12, 45x12, 45x12


    Rope Pulls to chest, heavy stack
    90x10, 90x10, 90x10




    BB Shrugs, 2s peaks
    225x12,8 RP
    265x6,4 RP
    Straight 295x6
    Lifting. Hockey. Headbanging.

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  15. #1335
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    LOWER #1




    New summer hockey days are Sunday and Mon/Tue, so my lifting schedule will work around into that.


    Totally exhausted today, didn't want to squat.



    Unilateral Horizontal Leg Press
    120x12, 160x10*, 190x8*, 220x8*, 260x10, 300x6**
    *10 half reps @top
    **6 half reps @top


    Leg Press Calf Raise
    2s peaks: 160x10, 190x12, 230x10
    Hard peaks: 250x8, 260x8, 300x6


    Seated Calf Raise w/hard peaks / stretch
    110x15 / 60s
    130x12 / 30s
    150x10 / 60s



    Ab wheel FLR: x5 each
    SS bench knee raise: x10
    SS V-sit Russian Twist: +20x10 each

    Ab wheel FLR: x8 each
    SS V-sit Russian Twist: +20x10 each
    SS bench knee raise: x15



    Lying Leg Curls
    80x15*,12,8 RP
    *3s peaks & negatives
    Lifting. Hockey. Headbanging.

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    UPPER #3

    ARMS



    BB Curls SS Dual handle pressdowns
    65x12 / 40x12
    65x15 / 60x10
    75x12 / 60x10


    Floor Skullcrushers SS Incline Diamond Pushups
    70x8 / 20
    70x12 / 15
    80x10 / 15


    Incline DB Curls SS Spider Curls
    30x10 / 30x4,4,4 each alternating no rest
    30x10 / 30x4,4,3 each alternating no rest


    Parallel Dips
    12, 12
    3 / 10s iso / 3 / 5s iso / 3 / 5s iso / 3 / 5s iso


    DB Hammer Curls SS Machine Preacher Curls
    45x6 / 70x12
    50x4 / 70x8 +20s iso + 10 partials @top


    Dual Rope Pressdowns (extra stretch & contraction)
    100x10 w/2s peaks
    120x8 w/3s peaks
    Lifting. Hockey. Headbanging.

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  17. #1337
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    LOWER #2

    Hockey was #1. Had a hat trick and we won by 1. Something happened to my GOOD shoulder and I can barely move it. It hurts much more than my bad shoulder has for the past few months, and the irony of that is ridiculous. I can’t even use that arm to put on a shirt, let alone lift, so legs it is.

    I don’t skate again for 1.5 weeks and hope this **** goes away by then.



    Unilateral Horizontal Leg Press
    120x12, 160x10, 200x8*, 260x10
    300x6** SS both x5 w/5s negatives
    *10 half reps @top
    **10 half reps @top


    Leg Press Calf Raise
    2s peaks: 160x15, 190x12
    Hard peaks: 260x10, 300x6


    Seated Calf Raise w/hard peaks / stretch
    130x12 / 40s each
    120x15 / 60s each


    Standing Glute Extension
    120x10, 150x6 each


    Leg Extensions, toes in as many sets as possible
    150x6 add 170x6 add 190x6 add 210x6 add 230x10
    3s peaks: 245x6 drop 220x6 drop 200x3 drop 170x6 drop 140x5


    Lying Leg Curls
    100x10*,8,6 RP
    *3s peaks & negatives


    Calf Press Machine
    280x12,8 RP drop 240x10



    Machine Crunch w/straps
    70x5 w/5s peaks/negatives
    90x8 w/3s
    120x10? w/2s
    150x10 straight
    Last edited by StinnerOzz; 06-29-2023 at 06:24 AM.
    Lifting. Hockey. Headbanging.

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  18. #1338
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    LOWER #3

    My legs didn't feel any sort of soreness last time, I think because all my pain receptors were busy with my shoulder, so I'm back at it. I still can't move my arm much so I'm limited in what I can do again.




    Squat Machine Calf Raise
    50x25, 20s stretch
    70x20, 30s stretch
    90x10 +10 bottom partials / drop BW x10 +top partials x6 / 60s stretch


    Single Leg Squat Machine
    50x8,6,4, each alternating no rest
    70x6,4,3, each alternating no rest
    90x5,4,3,2, each alternating no rest


    Machine Crunch w/straps
    80x20, 100x12*, 120x10*, 140x8*
    * +10s prone iso hold


    Lying Leg Curls
    120x10
    130x6-8 +bottom partials x8
    110x8 +10s iso +bottom partials x6


    Seated Calf Raise, DC style (blast from the past!) / 5s neg/10s stretch each rep
    50x10
    70x8-10?
    90x6
    Last edited by StinnerOzz; 07-01-2023 at 12:41 PM.
    Lifting. Hockey. Headbanging.

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  19. #1339
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    UPPER #1

    Feeling good. Time to test it out.



    Precor Chest Press Machine, high seat, underhand
    60x20
    80x12 +6 top partials
    90x10 +6 top partials
    90x10 +6 bottom partials
    21s @80


    Straight arm pulldowns
    70x12, 3s con/peak/neg
    100x10, 2s
    120x8, 2s


    Pec Minor Dip
    12 +20s iso
    12 +20s iso


    Machine Rows
    130x4 high / 4 mid / 4 low
    130x4 low / 4 mid / 4 high
    130x6 low / 6 mid / 6 high


    Rope OH Extension
    60x6, 10s iso, x5, 10s iso, x5, 10s iso, x4, 10s iso
    70x6, 10s iso, x5, 10s iso, x4, 10s iso, x3, 10s iso


    Machine Side Laterals
    60x10 w/triple peaks +15 bottom partials
    70x10 w/double peaks +12 bottom partials



    Machine Preacher Curls w/double peaks
    70x8-10?
    80x8
    100x6
    105x6



    Felt great, like last week's problems never happened. Incredible. I'll hit upper again later this week. No hockey until next Sunday when I do a double-header.
    Last edited by StinnerOzz; 07-03-2023 at 08:49 PM.
    Lifting. Hockey. Headbanging.

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    UPPER #2 PUSH / LOWER #1
    whatever wasn’t sore



    Machine Press +top partials/bottom partials
    80x15/6/6
    100x12/5/5
    120x10/5/5


    Slight Incline #3 Cable Press
    140x4 with double peaks / x4 / 20s iso /10s neg / drop 100x8 / 20s iso
    SS Low Pulley Flies: 30x10
    SS Pec Minor Dip: x10 +20s iso


    Rope OH Extension
    70x6, 10s iso, x6, 10s iso, x5, 10s iso, x4, 10s iso
    SS Tail Ends: 80x15


    DB Side Laterals
    30x8 drop 25x8 drop 15x12
    RP bottom partials 25x15




    Calf warmups between sets


    Seated Calf Raise, DC style / 5s neg/15-20s stretch each
    60x10


    Standing Calf Raise, 5s neg/15s stretch
    +20x10?
    Lifting. Hockey. Headbanging.

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  21. #1341
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    UPPER #3 PULL / ABS



    Pullups
    8, 8, 12



    Ab Wheel: x12
    SS V-sit: x8
    SS Gironda Vacuum @30s
    SS Bench Knee Raise: x12



    Machine Crunch w/straps SS Torso Twist
    140x8 +10s peak & iso / 40x20 each side
    160x6 +10s peak & iso / 90x8 +15s iso each
    180x6 / -



    Unilateral Cable Rows, converging
    50x8, 70x6, 80x5
    90x5 +3 cheats


    Ab Wheel: x5 w/5s iso each rep
    SS V-Sit Russian Twist: +25x3 each / crunch x3 / repeat / repeat
    Side Plank: +45 @30s each
    Lifting. Hockey. Headbanging.

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  22. #1342
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    UPPER #1


    2 hockey games last night. Two 1-goal losses, some goals & assists, played great but just lost out. Can’t be mad. Tired as hell, though! Hockey tomorrow, then upper #2 w/delts and legs on Wed/Thur and I’ll likely take Fri-Sun off.




    High Cable Dip Press SS DB Rows
    70x8,8,8, 20s rest / 70x6,6,6 each alternating no rest


    Neutral Pulldowns
    140x12
    200x6,4,3 RP / 140x4 w/10s negatives


    High Grip Machine Press +top partials/bottom partials
    125x10/5/5
    125x10/5/5


    Slight Incline #3 Cable Press
    120x6 with double peaks / x6 straight / 20s iso / 10s neg / drop 100x8 / 20s iso


    Machine Preacher Curls
    60x4 add 70x4 add 80x4 add 90x4 add 100x4 +top partials x10
    drop 70x6 +10s iso drop 50x8 +10s iso


    Slight Incline Cable Flies: 50x10 / 10 top partials / 10 bottom partials
    SS Slight Incline Cable Press: 80x10 +20s iso


    V-bar pressdowns, heavy stack
    50x10 w/triple peaks
    60x10 w/double peaks


    OH DB Extension
    25x10, 25x8 each
    Last edited by StinnerOzz; 07-10-2023 at 03:44 PM.
    Lifting. Hockey. Headbanging.

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  23. #1343
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    Lots going on, took some time off lifting but got something in last night during my kid's training session.

    DB rows, leverage rows, dips, DB press, cable press.

    Going to try to do the same tonight for legs, and arms/delts tomorrow, or vice versa.
    Lifting. Hockey. Headbanging.

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  24. #1344
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    Legs:
    Machine hack squats, calf raises on the hack machine, and GHR on an actual GHR bench.


    Arms/delts:
    OH DB Ext, incline db curls, incline hammer curls, pin press with and w/o iso holds, overhead cable curls, cable pressdowns, Scott Press, cable side laterals


    Again, both during my kid's training sessions at a new gym.
    Lifting. Hockey. Headbanging.

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  25. #1345
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    PULL

    Pullups
    Machine Rows, high & low, heavy
    Cable crunch
    DB hammer curls
    Spider curls
    Gironda High Pulls
    Cable curls
    Low cable rows
    BB shrugs

    Most stuff hard and paused out. Best workout since not being normal.
    Lifting. Hockey. Headbanging.

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  26. #1346
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    PUSH / ABS

    Ran out of time for delts, so I'll try to do em later somewhere.



    incline cable press, incline cable flies, high pulley flies, cable crossovers, cable pec minor dip


    Cable crunch, cable palloff press


    Rope pressdowns, cable fwd extensions, wide pressdowns, kickbacks neutral SS palms up


    Most done with held peaks, isos, partials, rest pauses, etc.




    Home gym update: picked up a Cybex seated calf that I'd been wanting for years, leg press/hack combo that I also wanted for years (I'll be replacing my compact leg press), commercial flooring to replace the old cheaper stuff, Nobo preacher arm Blaster/bench attachment, and if I didn't mention it 80lb Nuobells and 400lbs of bumper plates.
    Lifting. Hockey. Headbanging.

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  27. #1347
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    DELTS / CALVES

    Legs tomorrow



    Seated DB shoulder press, cable side laterals, cable rest laterals

    Leg press calf raise, tib dorsi flexor machine


    Most done with rest pauses, iso holds, partials
    Lifting. Hockey. Headbanging.

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  28. #1348
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    UPPER

    Gonna play hockey tomorrow, double header with no rest, so I skipped legs. That's most likely it for a couple weeks so I'll do legs later on the week for sure.



    Pullups SS Gironda Dips
    SS pullups SS Gironda Dips
    SS Gironda High pulley row SS Gironda Dips
    SS Gironda High pulley row


    Precor Chest machine flies
    70x10 +10 bottom partials +20s iso hold, high
    80x10 +10 bottom partials, mid


    Neutral Grip Pulldowns, 5s negatives
    170x8 drop 150x6


    Machine Rows
    100x8, 5s peaks, high seat/grip
    120x6, 5s peaks, mid seat/high grip
    150x6, 3s peaks, mid seat/high grip


    Landmine Side Laterals
    Bar x5,5,5 each, alternating no rest
    +10x x5,3,2 each, alternating no rest


    Incline DB Curls
    30x10 +8 bottom partials
    35x8 +8 bottom partials drop 20x12


    Straight bar pressdowns
    110x6 add 120x6 add 130x5 add 140x5 add 160x6 bottom partials drop 140x4 drop 120x4
    Lifting. Hockey. Headbanging.

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  29. #1349
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2
    Chest / back / arms



    Great hockey last night after a decent layoff. 2g and a few assists each game, including a breakaway sprung from the box. 1 win, 1 loss. Happy my stamina wasn’t shot.



    Unilateral Landmine Rows SS Landmine Chest Press
    45x10 / 45x20
    65x10 / 65x15
    80x8 / 80x12


    Precor Chest machine flies, mid
    70x10 / 20s iso / 10 bottom partials
    drop 60x10 / 20s iso / 10 bottom partials / drop 50x8 bottom/full/top triples


    Cable Rows +bottom partials
    160x5+5, 170x5+5, 190x6,3,2 RP +4


    Machine Dips
    140x20 +10s iso
    160x12 +10s iso
    180x10 w/2s peaks


    Incline BTB cable curls
    30x15 / 20s rest 40x15 / 20s rest 55x12





    Will do delts on their own day. Running on nearly no sleep.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  30. #1350
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 42
    Posts: 2,248
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    StinnerOzz is offline
    UPPER #3
    DELTS / TRAPS / ABS


    Damn adductors are still sore from double hockey last weekend. I almost lost a foot moving my functional trainer in the gym today too, but at least I didn’t have to remove the stacks. Almost ready!



    Precor Shoulder Press Machine SS Side X-Laterals
    50x30 / 15x15
    60x20 / 15x12 w/3s peaks
    70x15 / 15x10 w/5s peaks


    Machine Crunch w/strap FLR
    100x8/8/8
    120x8/8/8
    140x5/5/5


    BB Shrugs
    135x15 w/3s peaks & negatives
    165x15 w/2s peaks & negatives
    185x12 w/2s peaks & negatives
    225x6 add 275x6 add 315x6


    Rev. Pec Deck
    100x12 w/3s peaks +15 bottom partials
    130x8 w/3s peaks +12 bottom partials


    Incline Side Lateral/Y-Raise
    15x15,8,6 RP


    Kneeling cable crunch
    100x10 +20s iso
    130x8 +20s iso
    150x10 +15s iso


    DB side lateral bottom partials
    35x15, 40x12, 45x12
    Last edited by StinnerOzz; 08-02-2023 at 03:45 PM.
    Lifting. Hockey. Headbanging.

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