Liftin' weights & lacin' skates

[StinnerOzz]

Hello all, I am new to this forum and will be throwing my past year's collection of journal entries onto here for my own reference & historical purposes.


Age: 35 (36 in 3 weeks)
Height/weight: 5'10", 210bs.
bf%: good enough to see abs & serratus, quad heads, and separation everywhere, but definitely not ripped.
Nagging injuries: biceps tendinitis (golfer's elbow) - Causes me inability to grip at times, and over the years has kept me from doing much back work, all bicep work, etc. It still bothers me a little during my lifts but I've stuck to things I can get away with without much discomfort. Volume ends up bugging it though, so I keep bicep volume pretty low.



Lifting history:

Began at 19 or 20, 160lbs. Took forever to reach/pass 180lbs. Almost got to my main goal of 220lbs., but broke my forearm/wrist/hand. That set me back A LOT and lifting was never the same in that I didn't do any true powerlifting work anymore. I broke it unrelated to lifting, so it's not like I'm afraid, I was just beyond all the work to get back to it and all that...for a while.

I finally reached 220 (226-227 exactly) and then decided to get back into hockey. Being 70lbs. heavier and with 10 years off from playing, you can imagine how rough it was compared to what I was used to as a teen. I decided to change gears in my lifting so that it wouldn't hinder hockey and vice versa. Over time I dropped to 185 at my most extreme and that was at a time where the gym was no longer my main mistress. Hockey was it, but there was no way I was giving up lifting. I still NEEDED to lift, but it was more about being there, getting a pump, feeling great, and not about the numbers, seeing linear progression, weekly successes, etc. I tried, but I'd dial it back from what I was used to for sure.

I teetered around 190-195 for a while, then 195-200 for a while, then next thing I know I'm 210 again! I don't think it's affected me negatively in hockey, but who knows. I feel I should be able to be faster or more tireless at times, but maybe that's because I'm 35 now and was still in my 20s when I hit 225+. Doesn't help that I play against kids that are just entering their 20s, either! The fact that few of them can outplay me in any way is awesome. People think I'm 10 years younger.


Random thoughts:
Ex-serious lifter, play hockey upward of 3-4x per week at times, and still love to lift. I skip leg workouts at times due to hockey, since sore/fatigued legs make me half-useless on the ice, but I used to be all about powerlifting and non-competitive bodybuilding. Whatever happens these days happens, but I always try to kick ass in the gym.

For the curious, my all-time best lifts were many years ago and I rarely do 1RM work. Squat was 430+, dead was just short of 500, and bench was 345. For fun I've done 700+lb. rack pulls from just below the knee, 225+ BB military, I'm not sure what got into me in my 20s, but that stuff sure isn't happening these days! I did take half the year this year to re-acquaint myself with flat benching, something I had barely done in about a decade since I broke my forearm & wrist. That actually was the point when all my lifts were their best and I never recovered. Soon after that I got back into playing hockey and never stopped. I just kept playing more and more and working to find a way to keep lifting without having to let it run my life 24/7 anymore. I've got a happy medium, I'm all about linear progression, I rotate my lifting style and focus to achieve new goals, and my bench is back up to 315+. I probably can't hit that right now but I did a few months ago and shifted gears again. As I said, I don't stick to one thing entirely and don't burn myself out on one thing or always being a slave to the routine lest it burn me out mentally. I have far too much going on in my older age, so I want no more days ruined thanks to bad/missed efforts in the gym.


My split depends on my hockey schedule. Lately it's been back (with biceps, calves or abs, traps) / legs / chest (sometimes with triceps/delts) / triceps and delts if i can get them a bonus day of their own. I put a 2nd day of calves & abs on the other days as well. Trying to bulk up my abs, and my calves have always been my worst part as I'm mostly ecto. I have seen great progress with them this past year though, so I'm happy keeping it going without having to kill myself or put myself into tears like the old days.

[StinnerOzz]

First part of my last year's worth of repository of workouts so I can reference backward as necessary. Also if anyone happens to care to peruse and bust my balls about skipping legs for a month or whatever =P


1/4/17
Leg Press (sled 50lbs)
​​​​180x20, 270x15, 360x15, 450x15, 540x12

Standing Calf machine (rack 30lbs) 3 second peaks and stretches
50x10, 80x10, 110x8, 130x8, 150x6

Seated Leg Curls
130x12,6,8 RP set



1/5/17
Took it a little easy on my biceps today. Skipped direct work and traps, but hit back pretty good.

BB Rows
135x20, 165x15, 185x12, 225x8, 225x6, 225x6, 225x6, 225x6
​​​​
Donkey Calf machine w/2-second peaks & stretches
180x12, 200x10, 230x8, 250x8, 280x8

Donkey Calf machine - Straight reps
300x12
320x10 +burnouts / strip 270x10

Pulldowns weird plate machine
Plate 13 x15
Plate 15 x12
Stopped, left elbow bugging me. Yet I can do 225 overhand BB Rows. Wtf

Cybex Crunch (arms out)
90x20, 120x12, 170x10, 170x10

​​Oblique twist machine
50x a bunch each side
70x a bunch each side


1/6/17
Flat BB Bench
135x15, 165x8, 195x6, 225x2, 255x1, 295x1

Felt a little off on setting, had a spot to assist a couple pounds worth a couple inches off my chest. Had it in my own if the set was better, easy. It flew I after. 300 next!



Standing Calf Raise Machine
50x20, 80x12, 110x10, 130x10, 150x10



Machine Incline Press (new plate load machine)
210x15, 250x12, 270x10



Seated calf raise
180x12, 180x12, 180x12

Nautilus pec fly (seat @2)
Weird machine
130x12, 130x12



1/7/17
Front DB Raises SS w/L-Laterals
25x12 / 30x12
30x10 / 35x8
35x8 / 35x12



Plate load machine Upright Rows
70x15, 80x12, 90x12



Incline Skullcrushers in the dual bar cage
70x20, 80x10, 90x12, 110x6, 110x6
Did more volume, less reps per set here



Pressdowns w/5-second negatives (light stack)
90x10, 110x10, 130x8



1/9/17
DB rows
60x20, 70x12, 80x12

BB Rows
225x8, 225x6, 225x6, 225x6, 225x6

Off my rhythm today, someone had the only equipment I could do BB Rows with. Stole his 135lb Deadlift bar so I could do these. Ha, chump. He went over to the Standing calf machine and did some ridiculous looking Squats though.


​​​​​​
​​​​​
Donkey Calf machine w/2-second peaks & stretches
180x12, 180x12, 200x10, 250x8, 280x8

Donkey Calf machine - strip set
320x10 / 270x10
320x10 + burnouts / 270x10



Cybex Crunch (arms out)
90x20, 120x12, 170x10, 170x10



Wide Pulldowns - standard style cable machine
110x8 10-second negatives
110x8 8-second negatives

​​​​​

Oblique twist machine
70x a bunch each side
80x a bunch each side



Standing curls 30x15
10-second rest
DB Hammer Curls 35x10
10-second rest
Machine preachers 70x6 (overload middle)
​​​​​​​30-second rest
Machine preachers 70x (overload end)
​​30-second rest
Cable Curls (light stack) 70x rep out w/3-second peaks



1/11/17
Flat BB Bench
135x15, 165x8, 195x6, 225x2, 255x1, 255x1, 255x1
Planned to hit 300 today, but I didn't feel it AT ALL, so I did some extra lighter work to hopefully work on speed.


​​​​​
Standing Calf Raise Machine
50x20, 80x12, someone stole the machine

Seated calf raise
180x12, 180x12, 180x12



Machine Incline Press (new plate load machine)
250x12, 270x10, 270x10



​Standing Calf machine
120x10, 150x10, 150x10



Nautilus pec fly (seat @2)
Weird machine
120x12, 120x12, 120x12

****, wanted to hit delts and tris real quick, but had to get home.


1/16/17
Day off from EVERYTHING, so it's gym time! Long workout because I have time to spare.




BB Rows
135x20, 165x15, 185x12, 225x8, 225x8, 225x8, 225x8, 225x8
Up to 5 sets of 225x8! Sweeeeet.


​​​​​
Donkey Calf machine w/2-second peaks & stretches
180x12, 180x12, 200x10, 250x8, 280x8

Donkey Calf machine - strip set
320x10 / 270x10 / 180x10



Cybex Crunch (arms out)
90x20, 120x15, 170x12, 190x10



Wide Pulldowns - standard style cable machine
110x8 8-second negatives
110x8 8-second negatives



BB Shrugs
135x20, 165x15, 185x12, 225x12, 275x12, 315x6, 315x6, 315x8, 315x8




Standing DB Curls 25x15 w/3-second peaks
SS w/DB Hammer Curls 30x10 left extensor way too sore!
SS w/Spider Curls 20x12 each arm

Standing DB Curls 25x12 w/3-second peaks
SS w/Spider Curls 20x12 each arm

Standing DB Curls 25x12 w/3-second peaks
SS w/Spider Curls 20x12 each arm




1/19/17
Pushed this back a day because I was a little sick.




Flat BB Bench
135x15, 165x10, 195x5, 225x2, 255x1, 300x1
Needed a spot, but it went up as good as the other 1RM numbers in the prior few weeks. Felt good! Sticking point is about 3" off my chest according to my spotter. After he feathered me up 1-2", it flew up. Guess I should do some board presses at that height?



Standing Calf Raise Machine
50x20, 80x15, 110x10, 130x12, 160x10, 160x12



Seated calf raise
180x12, 180x12, 180x15
Strip set 180x12 / 90x15



Machine Incline Press (new plate load machine)
250x12, 250x12, 270x10



Nautilus pec fly (seat @2)
Weird machine
145x10, 145x10


1/19/17
Front DB Raises SS w/L-Laterals
25x12 / 30x12
30x10 / 30x10
35x10 / 35x8



One legged Donkey Calf machine
90x8, 90x8, 100x10, 120x6, 140x5



Plate load machine Upright Rows
90x12, 110x8, 120x8



BTB Dips (butt to floor/squeeze @ extension each rep)
90x12, 135x12, 180x8



One-legged Seated calf raise
50x15, 70x12, 100x8



Pressdowns w/5-second peaks and negatives (light stack)
80x10, 110x7




Two-a-days FTW!




1/20/17
Standing Calf machine (rack 30lbs)
50x12, 90x10, 130x10, 160x8
200x8,5,4 RP set



Bulgarian Squats
25x10, 30x8, 35x8, 40x6, 50x5, 50x5, 50x5
Haven't done these months, even the warmups were brutal! Decided to do fewer heavy reps per set, but same overall volume so I didn't kill myself.



Seated calf raise
90x20, 120x12, 150x8, 160x8, 180x8



Machine torso twist
80x20 each, 90x12 each, 105x10 each



Seated Leg Curls
120x12,6,5 RP set




​​​​​​--------------


Skipped intended leg Press as my big movement because it was occupied. Bah.
Leg Press (sled 50lbs)
​​​​180x20, 270x15, 360x15, 450x15, 540x12, 630 ?

1/23/17
Back & calf stuff basically superset so each muscle can rest while I hit the other and save time. Traps & biceps done the same way



BB Rows
135x20, 165x15, 185x12, 230x8, 230x8, 230x8, 230x8, 230x8
Should have added 10lbs instead of 5. Was a snap.



Standing Calf machine (rack 30lbs)
90x8, 140x8, 160x8
200x8,5,5 RP set



Seated calf raise SS w/Donkey Calf Machine
120x15 / 230x10
150x10 / 230x10
170x10 / 230x10
190x8 / 230x8



Wide Pulldowns - standard style cable machine
150x8, 170x6, 180x5



​​​​​​------------



Went home to see the family, then back to lifting about 3 hours later:




BB Shrugs
135x20, 185x12, 185x12, 225x12, ​​​​​​275x12, 315x8, 335x6, 335x6, 335x6



BB Calf Raise because I was standing there already
185x10, 185x10, 225x8, 275x5, 275x5



Standing DB Curls 25x15 w/3-second peaks
SS w/Spider Curls 25x12 each arm

Standing DB Curls 30x10 w/3-second peaks
SS w/Spider Curls 30x12 each arm

Standing DB Curls 35x8 w/3-second peaks
SS w/Spider Curls 35x8 each arm



Cybex Crunch (arms out)
90x20, 130x12, 170x10, 190x8, 190x8





Another great double workout day!




1/25/17
Since I hit 300 on flat bench again, I'm gonna switch gears to getting volume on lower weights and busting through my sticking point, which is something I've rarely ever focused on.




Flat BB Bench *w/board (quarter plate)
135x15, 165x10, 195x5*, 225x3*
2-board 245x3, 245x3, 245x5
Glad I went for something other than 1RM today, those felt kinda heavy! Maybe it was the boards at the sticking point where I have no momentum.



Standing Calf machine (rack 30lbs)
170x8, 170x8
200x8,5,5 RP set
210x8,5,5 RP set



Cybex Crunch (arms out)
130x12, 160x12, 190x6, 200x5, 200x5



Machine Incline Press (new plate load machine)
250x15, 290x8, 310x​8



Nautilus pec fly (seat @2), 5-second negatives
Weird machine
120x10, 130x8





Double bar rack (+bar 30lbs)

Medial Delt Press
90x8, 110x5, 140x4, 140x4

Seated Military Press
90x12, 90x12

[StinnerOzz]

Part 2 of the workout history dump:

Part 2 of the workout history dump:







Triceps later in the week.



1/27/17
Seated calf raise
120x15, 150x10, 200x8, 230x8
230x5,3,3 RP set for better reps



Bulgarian Squats, dumbbells
25x8, 30x8, 35x8, 40x6, 50x5, 50x5, 50x5

Seated Leg Curls
120x10, 120x10





Standing OH DB extensions
20x15, 30x10, 30x10

Incline CG Bench w/4-second negatives
95x12, 115x8, 135x5
155x6 w/quicker negatives

Rope Pressdowns asc/desc set
Up, down, done


1/30/17


BB Rows
135x20, 165x15, 185x12, 240x6, 240x6, 240x6, 240x8
Added 10lbs on the working sets. One set/two fewer reps on all but the last. Great jump. Will work up from this to blast past 250 for reps. Loving these rows lately.



Seated calf raise
125x15, 150x12, 200x8
200x6,4,3 RP set
210x6,4,3 RP set



BTB BB Shrugs
135x20, 185x12, 225x10, 225x10

BB Shrugs
275x10, 315x8, 315x6, 315x6
2 fewer sets, lower weights and reps overall. Bah! I'll blame the difference in doing BTB Shrugs first.



Wide Pulldowns - prone grip / standard style cable machine
150x12, 170x10
This handle felt much better than a close grip or standard bar. Skipped 1 set because someone stole it and I had too much to do.



Cross Body Curls, drop sets
35x10 / 25x8 each am
35x8 / 25x8 / 20x10 each arm


Incline DB Curls
30x6 +2 sloppy ones
30x8 much better!


High Double Cable Curls
30x20


2/1/17
Flat BB Bench *w/board (quarter plate)
135x15, 165x10, 200x5*, 230x3*
2-board 250x3, 250x3, 250x3
Bah, I expected a couple more easy-enough reps on at least one of those final sets.



Seated calf machine
140x15, 140x15, 180x10, 180x10, 180x10, 190x10



Cybex Crunch (arms out)
130x12, 160x12, 190x6, 190x6, 190x6



Machine Incline Press (new plate load machine)
290x10, 320x8, 320x8





Double bar rack (+bar 30lbs)

Medial Delt Press
110x6, 110x6, 140x5, 140x6

Seated Military Press
90x12 (skipped 2nd set)




----------

Skipped for time concerns:


Nautilus pec fly (seat @2), 5-second negatives
Weird machine
120x10, 130x8




2/3/17
Bonus workout!




Standing OH DB extensions
20x15, 25x10, 30x10


Incline CG Bench
135x12, 155x10, 185x4 oof


Rope Pressdowns asc/desc set
Up, down, done


Tricep extension machine
Stupid overload beginning/middle/end options. Played around with it for a couple sets





Cross Body Curls, drop sets
30x12
35x10 / 25x8 each am
35x10 / 25x10 / 20x10 each arm


Incline DB Curls
30x10, 35x10


High Double Cable Curls
40x15



2/4/17
Machine Calf Raise
140x8, 160x8, 180x8, 200x6, 200x6
200x6,4,3 RP set
200x6,4,3 RP set



Bulgarian Squats, dumbbells
25x8, 30x8, 35x6, 50x5, 60x5
Skipped one more set w/the 60s because I have one less rest day before hockey than usual. Needed to get in a workout, but had to not kill myself.



Crunch
15, 15, 15
+25x12, +35x10, +45x6, 45x5, 45x5



Lowered these:
Seated Leg Curls
105x12, 105x12




Donkey Calf machine
180 x2 each leg, alternating back and forth, then both legs to failure @180
Great idea, but a little heavy to start with after the prior calf work. Had to explode for the single leg reps, then was able to squeeze better doing both at once. Made for a huge pump! I might be onto something here.

2/6/17
BB Rows
135x20, 165x15, 185x12, 250x6, 250x8, 250x8
So my usual routine includes 5 heavy sets of Rows. Last week I dropped to 4. This week I chose to do 3 and extend the last 2 to push myself harder. I wanted the volume to make my strength shoot up, which it did, and now I want to give this a couple/few weeks to see how I feel from it.

BEAST!



Seated calf raise w/3-second peaks
90x15, 90x15, 120x8


Donkey Calf Machine
2 reps per leg, alternating to F, then xF with both legs
2 sets total, using 180



BB Shrugs w/3 second peaks
135x10, 185x10, 225x8, 225x8, 255x6, 275x6
Major burn from those held peaks. Let's see if that helps with some height.



Wide Pulldowns - prone grip / standard style cable machine
160x12, 170x10





Cross Body Curls, drop sets
35x10 / 25x10 / 20x10 each arm


Incline DB Curls
35x10, 35x8


High Double Cable Curls (heavy stack)
20x20



2/8/17
Workout #1 tonight



Flat BB Bench *w/board (quarter plate)
135x15, 165x10, 200x5*, 230x3*
2-board 250x3, 250x4, 250x4
Still not AS easy as expected. Felt like it was going to be when I did the 230 though.


Seated calf machine
120x20, 140x15

Standing Calf Machine
140x12, 165x10, 180x10, 180x10 +8 partials



Machine Incline Press (new plate load machine)
290x10, 320x8, 320x8


--------


Workout #2:


Double bar rack (+bar 30lbs)

Medial Delt Press
50x15, 90x8, 110x6, 140x5, 140x5, 140x6

Seated Military Press
90x12, 90x12



Twist Crunch
10 each side (5 each, alternating) x2
20 each side, same idea

Oblique jackknife
12 each side
12 each side



2/10/17
French Press
45x20, 65x12, 80x12, 90x12



Curl warmups

Incline DB Curls - not to failure since this is bonus bicep work
35x8, 40x6, 40x6, 45x5



CG Bench in dual-bar rack (including bar, 30lbs)
140x10, 170x6, 190x5, 210x4, 220x3




Calves and legs tomorrow!



2/11/17
Bulgarian Squats, dumbbells
25x8, 35x6, 50x5, 60x5, 70x4, 70x4

It'll be nice to get back to 70s for 10! Not bad for taking basically half a year off of these, averaging 1 leg workout per month, and only being back at it for 5-6 weeks. I probably had 6 in me today, but I felt that would be my last set so I opted for 2 of

The strength in balance is the real tough part, not so much strength to push.I do take a few minutes between sets now though, makes a huge difference and gets everything else out of the way quickly.



Machine Calf Raise
140x8, 170x8, 200x6
210x6,3,3 RP set
210x6,3,3 RP set



Donkey Calf machine
180 x2 each leg, alternating back and forth, then both legs to failure @180

140x10 w/5-second negatives



Seated Leg Curls
105x12, 105x12


2/13/17
BB Rows
135x20, 165x15, 185x12, 250x8, 250x8, 250x8
Time to add a set or two. Felt horrible today, had a big headache and my elbow was kinda sore. Still hit these, just not as perfectly as last week. Ah well, next week should be fine.



Crunch
20, 15, 15

Decline Crunch
15, 15, 15



Close Grip BB Shrugs w/3 second peaks
225x8, 225x8
Straight reps 185x15, 185x15, 225x15



Wide Pulldowns - prone grip / standard style cable machine, not to failure
170x8, 170x8, 170x8, 170x8







Coming back later to do biceps/calves

---



New idea! Hopefully starting next week I'll start doing a combo back/chest day on Monday. This will focus on my row strength (until I rotate them out) and bench strength. Traps will be included unless I run out of tie. Abs & calves might be done in between, but just 3-4 sets each to keep volume up. Nothing major.

Then I'll be able to have a 2nd back/chest day (lats & hypertrophy, I anticipate getting into lots of decline work here since I haven't done any in 7 years because my gym sucked). Abs & calves will definitely be done on that day, and I'll finish off with quick arm sets to finish off. This MIGHT be part of my two-a-day routines since I don't like to stay past an hour and often less than that. I like those lately: I arrive home, hit the gym, come home and see the family, everyone is in bed and I return to the gym. It's only a mile away and I have nothing better to do!

Just some thoughts. We'll see how it all plays out time-wise and how I can actually put it all together. Fri will remain my optional bonus night for a dedicated arm & shoulder day, and Saturday will remain my leg & main calf day. I'm hoping the 2 push/pull workouts will negate the need for a dedicated arm/shoulder day, though, but they do like attention.

2/13/17
Incline DB Curls
35x10, 35x10, 40x8, 40x8, 45x8

High Double Cable Curls
30x maybe 10?
40x12
50x17



Standing Calf machine
140x12, 140x12, 160x10
220x5,5,4,4,4 RP set


2/15/17
Seated calf machine SS w/Donkey Calf Machine
120x20 / 140x15
120x20 / 140x20
140x15 / 150x20
160x12 / 150x20



Flat BB Bench *w/board (quarter plate)
Slightly lowering reps on the warmups, hopefully it'll be helpful:
135x12, 165x10, 200x4*, 230x3*
2-board 250x3, 250x5, 250x5
Bam!



Decline Rack Press (dual track rack, 30lb. bar, total weight below)
playing w/the first couple sets to get the feel for this setup.
150x15, 180x10, 210x8



Medial Press (+30lb. bar, got to start just including the bar weight like I did for decline press)
90x12, 140x6, 140x6



Parallel Dips
20, 20



-----------


Wanted to try these out but of course the area was taken all night. Next time!

Lateral Landmine Press (something new I picked up from T-Nation, want to give it a try for side delts!)
45x, x



Lateral Landmine Presses are done using a barbell placed like doing a close grip row, basically mimmicking a lying lateral side delt raise using a DB. We have a floor mount for this at my gym, so it's perfect. On that note, damn, I haven't done close grip BB rows in years! When I get sick of bent rows maybe I'll give them a shot again.


2/17/17
French Press
45x20, 65x12, 80x12, 95x12



(Curl warmups)

Incline DB Curls
5-second peaks 30x8
1 +2 half-rep method 30x7
Straight reps 25x20

Yowza!




Smith Machine CG Bench (plate weight only)
140x15, 170x8, 200x4, 200x4
Had more in me, didn't want to kill myself





French Press was tough getting the DB into position, which is very rare for me. Gotta be the exhausted delts.



2/18/17

Bulgarian Squats, dumbbells
25x8, 35x6, 50x5, 60x5, 70x7
Wheeeew



Machine Calf Raise
140x8, 170x8, 200x6
220x6,5,4,4,4,4,4 RP set



Decline Crunch
15, 15, 15, 15



Seated Leg Curls SS w/Leg Extensions
105x12 / 100x20

[StinnerOzz]

Part 3 of workout history dump:

2/20/17
BB Rows
135x15, 165x12, 185x10, 250x8, 250x8, 250x8, 250x8
These didn't feel great until the last 2 sets.




Decline Crunch
15, 15, +15x12, +20x10, +30x10




Close Grip BB Shrugs w/3 second peaks
225x8, 225x8
Straight reps 245x10, 245x10, 265x8




Wide Pulldowns - prone grip / standard style cable machine, not to failure
Dome after Incline Curls due to a crowd
170x8, 170x8, 170x8




Incline DB Curls
+2 half-reps on each rep: 30x10
+1 half-reps on each rep: 40x8
Straight reps: 45x5 ...I was done.




High Cable Curls, one arm at a time
40x20, 50x12




Still not ready to move back to a chest/back power day & hypertrophy day later on. Still on my mind though.



2/22/17
Played 2 hockey games in a row last night, with 1 sub for both. Very fast paced and competitive league, so I am SORE today. Not as much as last night, at least. As it happens, I also skate this Sunday instead of Thursday which means my only chance at a leg day would be tonight. That certainly isn't gonna happen, so I'll get a break for my legs this week. Next week looks the same as I play Tue/Thu/Sun and will have no time to recover. Ah well. A little break is always good. I'll still hit calves anyway, which by the way are growing better than ever lately. New gym has a great standing machine, better seated machine, AND a donkey calf machine. I was seeing a difference within a month, though not sure if it's been any better since the 2nd month. I'm happy with it though, once I'm done focusing on other stuff I'll put real focus on calves and slaughter them once or twice per week. Right now I'm just doing them 2-3x per week on average and getting a good, solid routine in. Just not absolutely killing myself.


Since I have an extra day to lift and no legs to do, I'll probably split up the rest of my week. Most likely chest tonight, and if so probably delts too. Abs in the middle. Triceps/calves and maybe abs Thurs/Fri. Nothing over the weekend.

Seated calf machine SS w/Donkey Calf Machine
120x20 / 140x15
120x20 / 140x20
140x15 / 160x20
160x12 / 170x15



Flat BB Bench *w/board (quarter plate)
135x12, 165x10, 200x4*, 230x2*
2-board 250x5, 250x5, 250x6
Yay, time to add!



Parallel Dips
+45x15, +70x10, +90x8, BW x20



People were all over my racks and decline bench tonight. Had to skip decline bench and medial press.



-----------



Friday will be delts/triceps, with calves and/or abs between them.

No legs this week (hockey Sunday)



2/25/17
Morning workout! Played a bonus game of hockey last night instead of lifting, so here I am.



French Press
45x20, 70x12, 80x12, 95x12

Smith Machine CG Bench (plate weight only)
140x15, 170x8, 210x4, 220x4




Standing Calf Machine
140x12, 160x10, 200x3,3,3,3,3,3 RP set

Seated calf raise SS w/Donkey Calf machine
90x30 / 180x10
90x35 / 140x20

Standing Calf machine
70x10 DC Style (5-second negatives, 10 second stretch each rep)


Medial Press (dual rack bar / includes bar weight)
120x12, 170x8, 190x6

Lateral Landmine Press
45x10 each arm
45x15 each arm




Hanging Leg Raise
12, 12

Decline Crunch
15, 15, 15

Swiss ball transfer Crunch
Jackknife to swap ball between hands and feet, never touching floor
12 total crunches
12 total crunches
12 total crunches



3/1/17
BB Rows
135x15, 165x12, 195x8, 255x6, 255x6, 255x8

Gonna lower these or at least pyramid more and aim for 1-2 heavy sets. I think my elbows need a break.


Close Grip BB Shrugs w/3 second peaks
225x8, 225x8, 225x8
Straight reps 265x6, 275x6


Wide Pulldowns - prone grip / standard style cable machine, focus on contraction
170x8, 170x8, 170x8




Hanging Leg Raise
15, 15, 15

Decline Crunch
15, 15, 15



----------


Later, 2nd workout:




Swiss Ball Transfer Crunch
15, 15, 15



Incline DB Curls
+2 half-reps on each rep: 30x10
+2 half-reps on each rep: 30x10

High Cable Curls, one arm at a time
40x20

Strive Machine Preacher Curls, overload @ peaks
70x8, 60x10



Ab rollouts
6, 6, 6



3/1/17
Flat BB Bench *w/board (quarter plate)
135x12, 165x10, 205x4*, 235x2*
2-board 260x5, 260x4, 260x4



Parallel Dips
+45x15, +80x10, +100x6
One less BW set, but 2 heavier sets overall
Might have to keep it to 80-90# while my shoulders acclimate to the stress again, even if I'm going to be in a higher rep range.



Seated calf machine SS w/Donkey Calf Machine
120x20 / 140x15
120x20 / 140x20

Single leg Donkey machine
140x6 sloppy
140x10 alternating legs every 2 reps
90x10



Hanging Leg Raise, 30-45 seconds between each
15, 15, 15

Decline Crunch same rest
15, 15, 15

Transfer Crunch SS w/Ab rollout
15 / 6
15 / 6



3/3/17

French Press
45x20, 70x12, 80x12, 95x12

Smith Machine CG Bench (plate weight only)
140x15, 170x8, 220x5, 220x5



Standing Calf Machine
140x12, 140x12, 160x10, 160x10
200x8, 200x8, 200x8,
220x5 real slow - 3 sets



Medial Press (dual rack bar / includes bar weight)
170x8, 190x6, 220x5, 220x6
Almost lost the bar backwards on the first heavy set. Yikes!


Skipped landmine presses this week. Didn't really feel it much last week. I'll have to read more to find the best way to implement them.








3/4/17
Got to do my back workout a couple days early since I can't lift on the usual day, nor tomorrow which would have been my first option.

Going to skip the heavy rows and start focus on my lat width. Rows will be done w/higher reps afterward.



DB pullovers SS w/Pullups
60x12 / 5
60x12 / 5
60x12 / 5



Hanging leg raise
15, 15, 15

Decline Crunch
15, 15, 15



Weighted Chins - drop set / RP set / forced negatives
+25x6 / drop BW x6 / RP 3 / neg x3
+25x6 / drop BW x6 / RP 3 / neg x3



Swiss ball transfer Crunch
15, 15, 15

Ab rollout - skipped. I was just beat.



BB Rows
225x10,4,6 RP set



BB Shrugs w/3-second peaks
225x10, 265x6, 245x8





Biceps needed no extra attention today. Damn elbows get so bothered with this stuff. Argh! I miss the days where I was doing +100lb. wide grip pullups!

Holy **** I underestimated how much your lats are involved in the pulling for rows. I thought I'd get 15 smooth reps but those 10+ were tough!



3/8/17
Flat BB Bench *w/board (quarter plate)
135x12, 175x8, 205x4*, 235x2*

2-board 265x4, 265x4, 265x4



Parallel Dips
+45x20, +80x12, +80x10



Seated calf machine SS w/Donkey Calf Machine
120x20 / 140x15
120x20 / 140x20

Single leg Donkey machine
95x10, 90x10, 70x12






Vertical Bench Knee Raise
x15, x15, x15

Decline Crunch w/3-second peaks
8, 8



------

Tomorrow or Friday:
Transfer Crunch SS w/Ab rollout
15 / 6
15 / 6
15 / 6



3/10/17
Missed my leg workout this week. Hockey on Sunday, Tuesday, and Thursday so it's ok.



French Press
45x20, 70x12, 80x12, 95x12



Standing Calf Machine
140x12, 160x10, 180x8
230x4, real slow x4, 5, 4, 5, 4



Smith Machine Bench (plate weight only)
Rev grip 140x12, 170x8
Close grip 230x4
Skipped final set, I think the Rev Grip did me in a bit more than expected. But that's good!



Transfer Crunch SS w/Ab Rollout
15 / 6
12 / 8
12 / 8


Someone was in my rack for medial press, so I had to switch it up:


Standing Arnold Press
45x15, 50x10, 60x8


3/13/17
DB pullovers SS w/Pullups
60x12 / 5
60x12 / 5
60x12 / 5



Vertical Bench Leg Raise
15, 15, 15



Weighted Chins / drop set / RP set / forced negatives
+25x6 / drop BW x6 / RP 4 / neg x3
+25x6 / drop BW x6 / RP 4 / neg x3



Decline Crunch w/3-second peaks
8, 8



BB Rows
225x10,5,7 RP set



BB Shrugs w/3-second peaks
225x10, 255x8, 255x8



DB Curls
20x30, 25x20, 30x12




Might have to think of something in place of all those chins. Inner elbows are dying, at least from the forced negatives. Next week I'll skip those and see how I feel.



3/15/17
Flat BB Bench *w/board (quarter plate)
135x12, 175x8, 205x4*, 235x2*
2-board 270x4, 270x3, 270x4 (stay)



Seated calf machine SS w/Donkey Calf Machine
120x20 / 120x15
120x20 / 140x15



Donkey Calf Machine
180x12, 180x12, 200x12



Parallel Dips
+45x20, +80x12, +80x12



Vertical Bench Knee Raise SS w/Ab rollout
15 / 8
15 / 8


Russian twist machine
80x15 each side
100x10 each side



I can only assume it's because my biceps are a little sore/weakened from the Monday pull session, and they're needed for stabilization purposes, but the final set of dips these past couple weeks have been rough because I can't balance easily on my first couple reps. I actually couldn't hold myself up on the first rep of the final set here, and had to re-grip and set up again. Hit a couple half reps before I counted for real, just to get it going. With the split I have to stick to, I have to keep my days as they are, so I guess I'll have to stick to just 1 "heavy" set of dips. Maybe I'll try 2 sets of high-rep dips (can't be bad, right!?) and then a set or two of easier-to-do heavy decline bench.



3/16/17
Oblique was sore for some reason so I didn't want to do Bulgarians today. As if these were easier, especially since I haven't done them in years, but at least I had no expectations, numbers to hit, or unilateral balance to worry about!




Front Squats
95x5, 135x4, 165x3, 165x3, 185x1, 195x1
Took it relatively easy since it's been forever. I'm sure I'll feel it just the same! Maybe now I can keep them in rotation and just do low reps to get stronger. Core stability was the weak link here, legs had a lot left.



Machine Calf Raise
140x10, 170x8, 200x6
230x4,3,3 RP
230x4,3,3 RP

Machine Calf Raise SS w/Seated calf raise
230x5 / 120x20



Leg Press Hamstring Press
270x15, 360x15, 450x12, 540x10, 630x8



Tomorrow is morning family day at the gym, so I'll do triceps, delts, and probably abs between them.





3/17/17
French Press
45x20, 70x12, 80x12



Ab Bench Rev. Crunch SS w/Oblique Crunch
8 / 8 each side
8 / 8 each side
8 / 8 each side



Smith Machine Rev. Grip Bench (plate weight only)
140x12, 160x10, 230x4, 230x5



Medial Press (dual rack bar / includes bar weight of 30lbs.)
190x6, 200x6, 230x4, 230x4



Ab Rollout
8, 8




3/19/17
This back routine is kicking ass, might have to curb it back a little this week if I go in on Monday though (gonna skate later that night and will have minimal time to get everything done including family time).



DB pullovers SS w/Pullups
60x12 / 5
60x12 / 5
60x12 / 5



Weighted Chins / drop set / RP set / forced negatives
+25x6 / drop BW x6 / RP 4 / (skipped)
+25x6 / drop BW x6 / RP 4 / neg x5



BB Shrugs w/3-second peaks
225x10, 255x8
Straight reps 255x12
Damn, these are tough to grip!



BB Rows
225x10,6,8 RP set



DB Curls
20x30, 30x15, 30x15





3/29/17
Flat BB Bench *w/board (quarter plate)
135x12, 175x8, 205x4*, 235x2*
2-board 270x4, 270x4, 270x4
(275 next week)


Parallel Dips
+45x20


Decline Bench (dual rack, includes 30lb bar)
170x15, 210x10 (need to go up quite a bit)




Seated calf machine SS w/Donkey Calf Machine
140x20 / 120x15
140x20 / 120x15

Donkey Calf Machine
200x12, 230x10, 250x10




Vertical Bench Knee Raise
8 x3

Vertical Bench Oblique Raise
8 each side x2

Serratus crunch/push
10 x2




3/26/17
Hockey tonight, possibly 2 games. Planning to do legs tomorrow, triceps/delts on Saturday.


Edit: yep, 2 games and down a guy unexpectedly. Won the championship though! Legs and back are pretty sore, but here's this workout anyway.






Front Squats
95x6, 135x5, 165x3, 185x2, 195x1



Machine Calf Raise, toes inward
140x15, 170x10, 200x8
230x6,4,4 RP
230x6,4,4 RP



Leg Press Hamstring Press (+sled 50lbs)
360x15, 450x12, 540x10, 630x8




One less set of leg press, I think 1 less of Squats as well. But I added reps to the squats, and did em dead worn out as well. Success!



skipped delts & triceps this week. Got head-sick and just wanted rest. Usually I go in and it helps clear me out, but I didn't feel like rushing around to do it.

[StinnerOzz]

Part 4 of workout history dump:


3/26/17
DB pullovers SS w/Pullups
60x12 / 5
60x12 / 5
80x12 / no SS



Rev Grip Pulldowns
180x10 drop 160x8 RP 160x4
210x6 drop 180x6 RP 180x3,3
All pullup bars were taken so I had to switch it up



BB Rows
225x10,8,8 RP set



BB Shrugs, close grip
225x10, 225x10 w/3-second peaks
255x12 straight reps, mixed grip




DB Curls
20x30, 25x20, 30x15





Vertical Bench Knee Raise
8 x3

Vertical Bench Oblique Raise
8 each side x2

Serratus crunch/push
10 x2




3/29/17
WOW my rear delts are sore from that workout. I pulled extra hard on the pulldowns, and backward a bit at the peak contraction, and it completely killed them. I don't know when the last time was that they were this sore. Crazy. The rest of my back is very sore too, glad that's the case since I had to do something different from pullups.




Tonight:



Flat BB Bench (2-board heavy)
135x15, 175x8, 205x4, 245x2
2-board 275x3, 275x4 275x5
Planned for 3x3 and killed it!


Parallel Dips
+45x20


Decline Bench (dual rack, includes 30lb bar)
230x8, 250x5
Decline bench @3, rack catch @2. An inch or two off my chest.




Seated calf machine SS w/Donkey Calf Machine
140x15 / 135x10 w/3-second peaks
140x25 / 140x15

Standing Calf Machine
190x10, 220x8




Vertical Bench Knee Raise
8 x3

Vertical Bench Oblique Raise
8 each side x2

Serratus crunch/push
10 x2



4/3/17

French Press
45x20, 70x15, 95x12

Smith Machine Rev. Grip Bench (plate weight only)
180x12, 200x8, 230x5




Ab Bench Rev. Crunch SS w/Oblique Crunch
8 / 8 each side
8 / 8 each side

Serratus reverse Crunch
10, 10




Side Laterals
25x15, 30x12





Delts were a little sore so I took it easier than usual on pressing today. No legs this week, I had hockey on Thurs and do on Sun again.




4/3/17
No hockey this Thur or Sun, so I'll definitely be able to get in a leg workout this week!




DB pullovers SS w/Wide Grip Pullups
60x12 / 5
60x12 / 5
80x12 / no SS


Rev Grip Pulldowns (will stick w/these for a while to give my elbows a break from the pain that pullups bring)
200x8 drop 180x6 RP 180x3,3
210x6 drop 180x6 RP 180x3,3


BB Rows
235x10,8,6 RP set




Serratus bench crunch/push
10 x3

Serratus DB Crunch (per DB - Seated on bench, feet on floor, sit up 90* w/DBs fully extended)
20x10, 20x10

Vertical Bench Leg Raise
10, 10




BB Shrugs, close grip
235x10, 235x10 w/3-second peaks
265x10 straight reps, mixed grip



DB Curls
20x30, 25x20

Machine Preachers (overload @peak, setting #9)
70x8, 70x8


4/5/17
Flat BB Bench (2-board heavy)
135x15, 185x6, 245x3
2-board 280x3, 280x3, 280x3


Removed 1 lighter warmup set, added a rep on the last warmup set. Added 5lbs to the heavy sets to make a new base. Felt tougher than the 275x4 and 5, but whatever.




Parallel Dips
+45x20



Decline Bench (dual rack, includes 30lb bar)
Decline bench @3, rack catch @2. An inch or two off my chest.
(last week: 230x8, 250x5)

250x8, 270x6





Seated calf machine SS w/Donkey Calf Machine
140x15 / 135x10 w/3-second peaks
140x20 / 135x15
140x25 / 135x20

Standing Calf Machine, toes inward
230x8, 230x8





Oblique jackknife
x10 each, x15 each

Serratus crunch (2-3 second peaks, no situp like last time. test movement)
25s x10
35s x8
35s x8






Going to lift the next 2 days as well (legs, then delts/triceps). No Saturday but a bonus Thursday!





4/6/17
Front Squats
95x8, 135x5, 165x3, 185x1, 205x1



Standing Calf Raise, toes inward
140x15, 180x12, 220x8
230x6,4,4 RP set
240x6,4,4 RP set



Leg Press Hamstring Press (+sled 50lbs)
360x15, 450x12, 540x10, 630x8, 630x8



Serratus Crunch, 3-second peaks
35s x8, 40s x8, 45s x6





1 less rep on a heavy squat warmup, +10lbs on heaviest set.




4/7/17
French Press
45x20, 70x15, 95x15

V-bar pressdowns
100x20, 110x15, 140x12, 160x12




Bench forearm DB Curls
40x20, 50x15, 60x8 ****ty ones. This is definitely too much for my bad wrist. I was wondering where the limit would be...and that was it.

BB behind the back forearm Curls
105x20, 125x15



Upright Rows
95x12 wide
105x8 narrow
105x10 wide
125x6 mid grip SS w/125x6 wide



Didn't feel like doing compound presses last night so I did pressdowns and upright rows. Felt great. Threw in forearm stuff since I haven't done it directly in about 10 years and had to use up my rest periods somehow. I wonder if the lack of forearm work contributes to the tendonitis, from being overstressed and underworked. I'll try to keep some direct work in rotation and see if it helps.




4/11/17
Have extra time today and have to go out briefly late this evening, so I added some small stuff during my usual workout and went back for more a few hours later.

As it happens, for some reason I was really cranked from my pre-workout, so working off the extra energy was very much needed! If I didn't want to get home to see my family, I could have stayed another 40-60 min. at my 1st session. Weird how the PWO sometimes hits you a lot more than usual. I ate fewer carbs than usual, I think that might have something to do with it. I usually stick w/the same diet on my workout days (and am high-carb on most non-workout days since I play hockey on them), so it's tough to gauge. Today I had more protein than anything, and probably by a decent amount.

Oh well; killer pumps all around, great numbers, no pain, and my body has been thoroughly thrashed. Let's see how stiff I am for hockey tomorrow night :lol:




Workout #1


DB pullovers SS w/Wide Grip Pullups
60x12 / 5
60x12 / 5
80x12 / no SS



Rev. Grip Pulldowns - SKIPPED THIS WEEK; MACHINE OUT OF ORDER
200x8 drop 180x6 RP 180x3,3 and 210x6 drop 180x6 RP 180x3,3 would have been my sets



Rev grip Pullups
+45x6, +65x5, +70x5

No supersets or drops, just straight heavy. Felt good, though! Maybe the drop/RP/forced rep sets were too much for my elbows and straight sets are OK. I'll throw these back into the mix and see how it goes. The machine might not be fixed for a while anyway for all I know, so I may as well plan for something I can do no matter what.



BB Rows
235x10,8,6 RP set



Standing Calf Machine - quicker than usual, for hahas, as filler
180x6, 200x5, 240x5, 250x5, 260x6, 270x5
No stretch: 280x6, 300x5



Serratus DB Crunch w/3-second peaks
50x8, 50x8, 50x8



=========


Part 2:



DB Curls
20x30, 25x20

Single arm Preachers
30x12

Standing BB Curls
95x6, 95x6



DB Shrugs
70x25, 85x15, 100x12, 110x10, 120x8



Ab Bench Serratus push Crunch SS w/Oblique Crunch/tuck
10 / 8 each side
10 / 6 each side


4/12/17
Flat BB Bench (2-board heavy)
135x15, 185x6, 245x3
2-board 280x4, 280x4, 280x4
+1 on all!



Parallel Dips
+45x20



Decline Bench (dual rack, includes 30lb bar)
Decline bench @3, rack catch @2. An inch or two off my chest.
270x6, 270x5





Standing Calf Machine, no stretch, toes inward
180x12, 220x10, 250x8, 270x8, 270x10




Ab Bench Oblique Crunch SS w/Ab Crunch
8 each side / 5
8 each side / 8


Ab Bench Serratus Crunch/Tuck
12, 12, 10




My delts aren't so much sore, but feel BEATEN. Those presses were no joke today. If I can get at least 2 sets for 5 reps next week, I'll add 5lbs. again. Hope to rep 300x3+ soon! If I increase 5lbs. per week or 5lbs. + 1 rep per week, I'll be doing that in about a month. Crazy to think of, I've never been a big bencher except for a short time I focused on getting a big 1RM, I always stuck more to a hypertrophy-based routine.




4/14/17
Was going to do legs tonight, but my back has been so sore all week and I got it tweaked at the chiropractor today so I'll push it to tomorrow (morning...ugh).

Tonight I'll just do delts/triceps and bonus brachialis/forearm work.




Incline Skullcrushers SS w/slow DB Hammers
70x20 / 30x20
90x15 / 35x15
100x12 / 40x12



V-bar pressdowns
100x20, 130x15, 160x12



Bench Forearm DB Curls
40x20, 50x15



Incline DB Curls, neutral grip
40x6, 40x6, 35x8



Upright Rows
95x12 narrow
95x12 wide
105x8 narrow
125x6 mid grip SS w/125x6 wide
Elbows held me back today, damn.



BB behind the back forearm Curls
125x20, 135x15, 135x15
Going to stick more to these than bench curls for wrist purposes







----------------------



Tomorrow, with legs and maybe calves:

Serratus Crunch, 2-3 second peak
50s x8, x8

SS w/Ab Wheel x6-8 each




4/14/17
Front Squats
95x8, 135x5, 165x3, 190x1, 215x1 fail, 215x1
+10lbs, pretty tough and the bar slipped a little on my shoulder which screwed me up. But I got it the 2nd time!



BB calf raise off plates
135x20, 165x15, 185x15

Standing Calf Machine, no stretch
270x5, 280x5, 300x5



Leg Press Hamstring Press (+sled 50lbs)
360x15, 450x12, 540x10, 630x8, 630x8



Crunch
20, 20, 20




4/17/17
Noticed my bicep peaks seemingly popped overnight. I've 'tried' to work on them over the past couple months but never noticed much/any progress. Maybe an increase in overall size but no actual higher-peaking guns. So I know my arms were down to around 16.3-16.5" cold since I stopped a bulking style diet, full 12-18 set workouts for bis/tris, and being 210+. They are a hair short of 17" again right now! HOW that happened, I have no idea. I've been busting my ass to kill my triceps, chest, side delts (front delts are growing thanks to only heavy benching), and my arms must have just come along with it. It's like last week when I did rev. grip weighted chins, that magically made my long bicep head grow and peak higher. As I said last week, I'm keeping them in as long as they don't bother my elbows. Straight, heavy sets seem to be safer than extended super/drop/forced sets. And a VERY annoying bit of news, nearly none of my shirts fit me well anymore because my upper back, traps, and delts have grown so much. Especially if I lift my arms, my delts just grab my shirt and lift it a couple inches so my abs show. If I actually had abs that might be cool, but I don't unless I'm fully pumped, flexing the right way, and in proper lighting :lol: Anyway, I need big-shoulder shirts.





DB pullovers SS w/Wide Grip Pullups
60x12 / 5
60x12 / 5
80x12 / no SS


Rev grip Pullups
+65x5, +65x5, +70x5
Elbows were not happy today! But I got through it.



BB Rows - straight sets today for a change, with a lighter set for beauty
235x10, 235x10




DB Shrugs
70x25, 85x15, 110x10, 110x10, 120x12, 120x12
Last 2 w/wrist hooks




DB Curls
20x25, 25x20

DB Hammer Curls
20x15, 25x10, 30x8
Last 2 not to failure




4/19/17
No leg workout this week. Had hockey last night, 2 games Thursday, and 1 (possibly 2) more on Sunday. Then Tuesday and Thursday again next week.




Flat BB Bench (2-board heavy)
135x15, 185x6, 245x3
2-board 280x4, 280x4, 280x4
Stayed the same, didn't push the envelope.



Decline Bench (dual rack, includes 30lb bar)
Decline bench @3, rack catch @2. An inch or two off my chest.
270x6, 270x5
^Skipped!



Incline DB Press, 5-second negatives
65x10, 75x8




Standing Calf Machine, no stretch, toes inward
180x12, 230x8, 250x8, 270x8, 290x6, 290x6



Serratus Crunch, 3-second peaks
40x8, 45x8, 50x8

Oblique jackknife SS w/crunch
15 each / 15
12 each / 15



Decline rack was taken and I didn't want to do dips, so I cut it short tonight. I was feeling off anyway, starving and strength felt down anyway, which is why I didn't add weight to the BB presses. If I got extra reps, that would have been fine. VERY close to 5 on each set, so I probably had another 5lbs. in me. Ah well, next week!

[StinnerOzz]

Part 5 of workout history dump:






4/20/17
Incline Skullcrushers SS w/slow DB Hammers
70x20 / 20x20
90x15 / 30x15
110x12 / 35x10

SS w/Seated calf machine
110x30, 140x20, 110x15,8,8 RP set




High Pulley Rope Face Pulls SS w/DB Upright Rows
100x20 / 45x8
130x15 / 45x8
150x12 / 45x8

SS w/Standing Calf Machine, toes out, no stretch
230x10, 250x10, 270x8




V-bar pressdowns SS w/Cable Curls (arms above head)
no rest between any set except to change equipment, not quite to failure
100x20 / 50x30
110x15 / 70x15
120x12 / 80x12




BB behind the back forearm Curls
135x20, 155x15, 165x15


4/24/17
Caught a slapshot directly into my bicep last night. I'm not sure if I'll be able to get away with heavy/much strenuous work tonight, but I'll sure try! On the bright side, I took that blocked shot all the way up and scored.

edit: no problem, really, despite being a bit sore and definitely so to the touch. Just the same, I'll skip biceps tonight and do them later in the week.





DB pullovers SS w/Wide Grip Pullups
60x12 / 5
70x12 / 5
85x12 / no SS



Crunch
20, 20, +25x12



Rev grip Pullups
+70x4, +70x4, +70x5



Machine twist 90x15
Someone stole the machine to take a nap...

Oblique jackknife 12, 12 each side




BB Rows, taking a rest week from real heavy
165x15, 185x15



Narrow BB Shrugs w/hooks
165x15, 185x15, 245x12, 275x12, 295x10, 315x8, 315x8



4/26/17
Flat BB Bench (2-board heavy)
135x15, 185x6, 245x3
2-board 290x2, 290x2, 290x3

****, was hoping I wouldn't continue having slowed down progress! First set was the worst, but I had a slightly more narrow grip. Middle firms gets on the power rings. Next week I'll do them in the rack instead of a free bench, and push for the best. I just didn't want to get pinned today.


Incline DB Press, 5-second negatives (setting #3)
75x8, 80x8, 90x8




Standing Calf Machine, no stretch, toes out
180x15, 230x10, 270x8, 290x6
With stretch, hardly any peak: 290x10, 290x10




DB Curls SS w/Kneeling High Pulley Curls over head
20x25 / 60x12
25x20 / 70x12
35x15 / 70x12


DB Hammer Curls
30x12, 30x12, 35x12
These felt better on each set. Left bicep feels pinched lately, but it loosened up.





4/28/17
Minimal time today, so legs tomorrow. Superset calves between everything else, took under an hour. I go slower on leg days!




Smith Machine Rev Grip Bench (haven't done these in a while - plate weight only)
140x12, 180x10, 200x5, 200x6, 220x4, 220x4


Machine Bent Rear Laterals
20x20, 40x15, 60x12, 80x10


Standing DB Military Press SS w/Side Laterals
45x15 / 15x15 +static hold 15@15 seconds




Seated calf raise
110x25, 140x20, 170x15, 170x15, 190x12, 210x10

Donkey Calf machine
180x15, 230x15, 250x12




4/29/17

Front Squats
95x10, 135x6, 165x3, 195x2



Serratus Crunch w/5-second peaks
+35x8, +40x8
Straight reps 50x8, 50x10



BB Squat, nearly A2G
Haven't really done these in years, so I'm going to wuss my way into it...they felt good, though! Nice and slow, full ROM+, and done after front squats.
215x3, 225x2, 225x2



RDL
135x10, 165x8, 185x6



Ab Twist Machine
80x20, 110x12, 130x8 each side





5/1/17
DB pullovers SS w/Wide Grip Pullups
60x12 / 6
70x12 / 6
85x12 / -



Crunch
+20x15, +30x12, +35x12



Rev grip Pullups
+70x5, +70x5, +70x5



Narrow BB Shrugs w/hooks
165x15, 195x15, 255x12, 295x12, 325x8, 325x8, 325x8



BB Rows, still taking a rest week from going heavy
195x12, 195x15



Oblique jackknife SS w/jackknife
15 each / 12
15 each / 12



DB Curls SS w/High Pulley Curls over head (try rev. incline bench for posture)
30x15 / 60x15 SS w/DB Hammers 30x12
35x12 / 70x12 SS w/DB Hammers 35x10



5/3/17
Next hockey game is on Sunday instead of Thursday, so I'm moving chest day back in order to get in an extra leg workout today! Fri or Sat I'll do a quick delt/tricep routine to top me off. My delts & traps seem to be growing like crazy still, fewer and fewer of my shirts fit well these days. That's a great feeling but...none of my f'n shirts fit! I'm also up to nearly 210lbs. again, and my arms are just a hair shy of 17" cold again. That's a huge jump from 190 and 16" when I last measured. I guess playing 1 less hockey game per week & focusing extra on lifting again made my problems fix themselves!




Front Squats
95x10, 135x6, 165x3, 195x2


BB Squat, nearly A2G
225x2, 225x2, 225x3


RDL
165x8, 185x6, 205x5




Serratus Crunch w/5-second peaks: +35x8, +40x8
w/straight reps 50x10, 50x10


Oblique Crunch SS w/V-sit jackknife
15 each side / 10
15 each side / 10






Still taking it kinda easy on squats. Need to get more comfortable down in the hole before I really push it. Leg strength is there, core strength isn't up to par. Did 1 extra set, and it felt so good I busted out an extra rep too. Also taking it easy on RDL as I get my form down again.




5/4/17
Flat BB Bench (2-board heavy) Middle fingers on the power rings.
135x15, 185x6, 245x3
2-board 290x2, 290x2, 290x2
Workout was rushed and off from the start, so no way was I mentally ready to hit new highs. I did what I could, but got away with basically the same as last week (and better than I expected!)



Incline DB Press, 5-second negatives (setting #3)
90x8, 90x6
Skipped 1 set and shortened rest period due to time constraints



DB Hammer Curls
30x12, 30x15, 30x12, 40x10



Vertical Bench Leg Raise
12, 12





Fri/Saturday I'll do triceps, delts, and maybe some serratus tuck crunches in between.



5/6/17
Rope Pressdowns
40x15, 50x10, 60x10

Single arm Rev Grip pressdowns
30x15, 50x10, 60x10




Machine Bent Rear Laterals
20x20, 40x15, 60x12, 80x10

Machine L Laterals
75x20, 85x15, 85x15




Seated calf raise
140x20, 170x15, 190x12, 190x8 slow
High peaks/low stretches 140x15, 140x15

Donkey Calf machine
180x15,7,7 RP set
210x12,6,6,6




Vertical Bench Serratus Tuck Crunch
12, 12, 12

Ab Wheel Rollouts
12, 12



5/8/17
No hockey between Thurs-Tues, I ALMOST want to cram in 2 leg workouts on Wed & Sat but figure that'll be bad news on Tuesday when I have to skate again. So I'll at least just get another one in this week, for 3 in a row which might match my record so far this year.






DB pullovers SS w/Wide Grip Pullups
60x12 / 6
70x12 / 6
95x10 / -

Rev grip Pullups
+70x5, +70x5, +70x5

BB Rows
225x12, 245x10




Narrow BB Shrugs w/hooks
165x15, 195x15, 275x12, 295x12, 330x8, 330x8




Twist Crunch
15 each, 15 each, 15 each

Oblique jackknife SS w/jackknife
15 each / 12
12 each / 10




DB Curls SS w/High Pulley Curls over head
30x15 / 70x15 SS w/DB Hammers 30x12
35x12 / 80x12 SS w/DB Hammers 35x10




5/10/17
Flat BB Bench (2-board heavy) Middle fingers on the power rings seemed hard today. Preferred thumbs @ inner knurling until the 275 set, then both felt weak.
135x15, 185x6, 215x3, 275x4 (2-board)

Not sure wtf is going on, but I felt weak as hell here. Too much to even continue. Gonna remove this and do something different for a couple weeks. Rack decline bench, I guess. I wonder if this is because I've stopped doing a heavy tri/delt day consisting of CG Bench and medial press? Could be that, could be because of been dead tired all week, could be normal stagnation of strength, could be anything! Argh. Haven't had to deal with this since around November.



Incline DB Press, 5-second negatives (setting #3)
90x8, 90x8, 90x6, 90x6




Seated calf raise
140x20, 140x20, 170x15, 190x10 slow
High peaks/low stretches 140x15, 140x15

Donkey Calf machine
230x10,6,6 RP set
250x10,6,6 RP set




DB Hammer Curls
30x12, 35x12, 40x10, 40x10




5/12/17
Front Squats, nearly A2G
95x10, 135x6, 165x3, 195x2


BB Squat, nearly A2G
225x2, 225x3, 225x4
One extra rep on 2nd and 3rd sets. I'll take it! 3rd set felt the best, too.


RDL
185x6, 185x6, 205x6, 205x6
Switch it up next week to 10-15 reps




Serratus Crunch w/5-second peaks: +35x8, +40x8
w/straight reps 50x10, 50x10


Oblique Crunch SS w/V-sit jackknife
15 each side / 8
12 each side / 10 / SS w/twist crunch x10 each







5/13/17
Smith Machine Rev Grip Bench
140x12, 180x10, 200x6, 220x5, 230x4

Rope Pressdowns w/5-second peaks
40x12, 60x10, 80x10




Machine Bent Rear Laterals
40x15, 60x12, 80x10, 90x10

Upright Rows
95x12 wide
105x8 narrow
105x10 wide
125x6 mid grip SS w/125x8 wide


5/17/17
Skipped Monday's lift because I was sick as hell. Felt better Tuesday, actually played 2 back to back hockey games, and guess I'll get back to the gym today. I figured hockey would stress me less overall than lifting (cardio vs. muscular exhaustion). I played pretty well especially for being short-benched and feeling like I was going to die half a day prior. As long as it doesn't come back and my family doesn't get it, I'm happy!

Have to cram everything into the next 3 days so it'll probably be:

Wed: back/traps/biceps
Thur: chest/delts/triceps
Fri: legs/calves/abs

And I'm gonna take it relatively easy each day.





DB pullovers
60x12, 70x12, 95x10


BB Rows
185x15
225x5,3,3 RP 5 seconds each to regrip
Wow, my grip was SHOT!


Wide Neutral Grip Pulldowns w/3-second peaks & negatives
150x10, 170x8, 180x6




DB Shrugs
70x20, 80x15, 90x12, 100x8, 110x8, 110x8




DB Curls SS w/High Pulley Curls over head
30x15 / 80x15
35x10 / 100x10

DB Hammers
35x15, 40x10




5/18/17

Flat BB Bench
135x20, 185x8, 215x6
1-board press: 245x5, 245x5, 225x8

Definitely getting weaker here. Wtf!
Kicked the final set back to rep out, which I probably haven't done in a decade with that weight.


Incline DB Press, 5-second negatives (setting #3)
90x5, 90x5, 90x5


Parallel Dips
20, 20



Machine L-Laterals
80x15, 105x10, 115x10



Seated calf raise, toes in as much as I can (impossible)
2-second peak/stretch 90x10, 90x10
Hard peak, 2-sec stretch 120x8, 120x8


Donkey Calf machine, toes in
2-second peak/stretch 90x15, 140x10
Hard peak, 2-second stretch 160x10-12 - x2


Smith Machine Standing Calf Raise off a step
90x10-12, 120x8-10, 140x8




Guess I'll do triceps in between leg work tomorrow. No use trying to get away w/heavy compound pressing movements 1 day after chest presses.



5/19/17
Front Squats, nearly A2G
95x10, 135x6, 165x3, 185x2

BB Squat, nearly A2G
225x3, 225x3, 225x3

Seated Leg Curls
105x10, 105x10, 105x10



Serratus Crunch
+25x12, +25x12, +30x12, +30x12



Incline Rack Skullcrushers, including bar (30lbs)
80x20, 100x15, 110x12, 120x8

Rope Pressdowns w/5-second peaks
80x8, 80x8






Legs were pretty sore, I have a huge bruise from hockey last week that probably didn't help. Plus bring sick, minimal rest, etc. This whole week was 'whatever' for big lifts but my overall Squat reps were the same!

Didn't bother with RDL at the end either. Took the easy road with leg curls.



5/22/17
Hopefully back this week with all my POWAAAHHH



Going to do something new w/calves. I've been thinking and have confirmed my theory is likely correct, that my high-insertion calves & tip-toe calf work is better at making my feet/ankles sore than my calves grow. So, I've found a prioritization routine that considers this dilemma and will try it out beginning this week.

This will need 4 sessions per week, so I'll have to alter my workouts. Back days will now be back/calves, and the little stuff I used to do in between back sets will have to go elsewhere. I might also have to do an extra day of just calf work, which isn't so bad since I work from home half the time and can go do it. Those are my hockey days, but it shouldn't tax me too much.

Trying to raise my toes to keep them out of the movement is HARD when also trying to push w/the other ends of my feet. Trying my best to get the hang of it, or to work on it so my toes no longer push.





DB pullovers SS w/Wide Pullups
60x12 / 6
70x12 / 6
95x10


Rev. Grip Pullups
+60x7, +70x5, +70x5


BB Rows (back to using hooks - I forgot 'em last week)
245x10,5,6 RP set

[StinnerOzz]

Part 6 of workout history dump:


5/22/17

CALVES DAY 1

Single-leg Donkey Raise (knees locked), tempo 313
x8 (only set done on the machine @ 90#, I didn't care for it too much when going this slow)
x12 BW
x12 BW
x12 BW

SS w/Leg Press calf raise, toes out/wide, tempo 313
180x12
180x10
180x10
180x? Lost count, probably 8

SS w/Seated calf raises – tempo 313 barefoot
70x10
60x10
60x10
60x10



5/24/17
Unreal. Just after a setback from getting sick last week, I am pretty sure I fractured my elbow at hockey last night. Benching is certainly out for tonight! I'll do calves and abs tonight but everything else is probably out for the week. I play tomorrow again so I can't do legs just yet.



CALVES Day 2



Didn't have the proper equipment to do any of this **** easily at all. Going to have to just forget them and worry about the actual lifting part. My functional ankle strength isn't weak anyway, which was the focus of day 2, so whatever.



And then some abs



Crunch +20x20, +20x20, +20x15

Lying Leg Raise SS w/vertical bench Rev Crunch
+15x12 / 8
+15x12 / 8

Oblique Crunch
15 each side




5/26/17
Front Squats, nearly A2G
95x10, 135x6, 165x3, 185x3


BB Squat, nearly A2G
225x3
skipped 2 more because lower back was feeling weird. Maybe I should shake the dust off my Inzer belt! I wanted to be absolutely raw for squat work, but if that led to the back thing...
better safe than sorry. Felt perfect up until that set, so who knows.


Lying Leg Curls 313 tempo
100x10, 100x8, 100x8




CALVES DAY 2

Single-leg Donkey Raise (knees locked), tempo 313
x12 BW
x12 BW
x12 BW
x12 BW

SS w/Leg Press calf raise, toes out/wide, tempo 313
180x12
180x10-12
180x10-12
180x10 for sure
Kept losing count


SS w/Seated calf raises – tempo 313 barefoot
70x10
60x10
60x10
60x10



5/30/17
I'm not sure what happened on Sat, but I have been essentially laid up ever since. Awesome on a 3-day weekend, but at least I have no hockey until Thursday. I obviously haven't lifted, and this week will have to be another mulligan - just as my strength starts to go down on a certain lift, I take 2 weeks off in a row for different injuries. This is not going to end well...


I AM going to go in tonight to do my calf stuff, and I might do some light sets of push/pull just to see what does and doesn't bug my back. It's weird, I only hurt in certain positions, but until this morning I almost couldn't even get up off a chair, roll over in bed, etc. I have no idea what a herniated/slipped disc feels like but if I were to guess I'd say that's probably it. If anyone is alive on this site and reads this, have you got any thoughts?


5/30/17
CALVES DAY 1, week 2



Single-leg Donkey Raise (knees locked), tempo 313
x12 BW
x12 BW
x12 BW
x12 BW

SS w/Leg Press calf raise, toes out/wide, tempo 313
180x10-12
180x10
Skipped (too busy)
180x10

SS w/Seated calf raises – tempo 313 barefoot
Skipped (too busy)
70x10
70x10
60x10


Light upper body stuff for testing to warm up & in between. Felt great, hope next week is back to normal but I'm not gonna try 3-5 heavy benching or squatting at all!



6/2/17
CALVES DAY 2, week 2



Single-leg Donkey Raise (knees locked), tempo 313
x12 BW
x12 BW
x12 BW
x12 BW

SS w/Leg Press calf raise, toes out/wide, tempo 313
180x10
180x10
180x10
180x8


SS w/Seated calf raises – tempo 313 barefoot
70x10
70x10
70x10
70x10




and some shoulder stuff in between


6/5/17
Will need to change up my routine for a couple months, Thursday hockey moved to Monday for now and I'll still do Tuesdays. So I now lose 2 days to lift early in the week, and gain 1 later. That sucks because I also will have weekends packed where I can't lift either. I'll do what I can!

Going to lay off legs for one more week, but I should be able to get everything else done. This week will probably be Wednesday back/biceps/maybe traps, Thursday chest/triceps/maybe abs, Friday delts/calves/traps if necessary. Something like that!


today:


CALVES DAY 1, week 3


Single-leg Donkey Raise (knees locked), tempo 313
+25x6
+35x6
+35x6
+45x6


SS w/Leg Press calf raise, toes out/wide, tempo 313
230x6
250x6
270x6
300x6


SS w/Seated calf raises – tempo 313 barefoot
100x6
100x6
100x6
100x6




6/7/17
I think my calves are responding OK to the new program. The 10-12 rep stuff SUCKED, but the 4-6 rep stuff feels great. Compared to the higher-rep stuff, it feels like I'm not doing much. I have 3 more sessions through next week for this 4-week blitz.




DB pullovers SS w/Wide Neutral Pulldowns
60x12 / 200x6
70x12 / 200x6
95x10


Rev. Grip Pullups
+70x5, +70x4


Rope Pulldowns 313
140x6, 140x8


BB Rows
245x10,5,6 RP set



DB Shrugs
70x20, 80x15, 90x12, 100x8, 110x10, 110x10



DB Curls
30x20, 35x10

DB Hammers
40x10, 40x8, 40x6


6/8/17
Changed my mind and will do delts/triceps tomorrow so I can go heavy on both. Been a while!




Flat BB Bench, pinky on power rings
135x20, 185x8, 215x6, 225x6, 245x4
265x1,1,1,1,1 - RP set (15 deep breaths)
All went up easily!



Incline Machine Press, 5-second negatives
215x8, 215x8

Incline DB Press
80x15



Crunch: +15x15, +25x12, +30x12, +30x12




CALVES DAY 2, week 3
313 tempo on all

Single-leg Donkey Raise
+45x6
+50x6
+60x6
+70x5


SS w/Leg Press calf raise, toes out
310x6
310x6
320x6
340x5


SS w/Seated calf raises - barefoot
100x6
100x6
Someone took the machine - bah!
100x6



6/9/17
Incline Rack Skullcrushers, including bar (30lbs)
80x20, 100x15, 120x8, 120x8

Rope Pressdowns w/5-second peaks
80x8, 80x8



Rack Medial Press
140x12, 180x10, 200x8, 220x5

Machine Rear Laterals
40x15, 60x12, 80x10, 100x8
6/14/17
DB pullovers SS w/Wide Pullups
60x12 / 6
70x12 / 6
95x10


Neutral Grip Pulldowns
200x6, 210x6, 210x6


BB Rows
245x10,6,5 RP set




DB Shrugs
80x15, 90x12, 100x12, 110x10, 120x10, 120x10




-----------


No time for anything else, so I'll have to work calves & biceps into chest day tomorrow.



DB Curls
30x20, 35x10

DB Hammers
40x10, 40x8, 40x6



Almost halfway there until I'm up to my current workouts

[Cantplankwell]

play hockey upward of 3-4x per week at times, and still love to lift.

My split depends on my hockey schedule.

Hell ya!, This Blueliner here is subbed in! See you on the ice.

[StinnerOzz]

Hell ya!, This Blueliner here is subbed in! See you on the ice.

Cool man, thanks for stopping in! Maybe we'll get some hockey talk going on, both OUR teams and those we follow. Who ya got?

[StinnerOzz]

Part 7 of workout history dump


6/15/17


Flat BB Bench, pinky on power rings
135x20, 185x8, 215x6, 245x4
275x1,1,1,1,1 - RP set (15 deep breaths)
+10 pounds. Great!


Incline Machine Press, 5-second negatives
230x7, 245x6


Incline DB Press 80x15 - SKIPPED for time





DB Curls
30x20, 35x10

DB Curls SS w/Hammers SS w/Overhead Pulley Curls
40x8 / 40x8 / 70x8 (oh, this stack is heavier...)
40x8 / 40x8 / 70x12






CALVES DAY 1, week 4
313 tempo on all

Single-leg Donkey Raise
+80x5
+90x4
+90x4
Skipped last set

SS w/Leg Press calf raise, toes out
360x5
380x5
400x4
430x3

SS w/Seated calf raises - barefoot
120x5
130x5
140x4
150x4



6/17/17
Incline Rack Skullcrushers, including bar (30lbs)
80x20, 100x15, 120x8, 120x8

Rope Pressdowns w/5-second peaks
80x8, 90x8


DB Side Laterals
25x12, 30x12, 30x12

Machine Rear Laterals
40x15, 60x12, 90x10, 100x10


Had to switch up calves today. Someone had the leg press machine.

CALVES DAY 2, week 4
Final day!
313 tempo on all

Donkey Raise
+90x3 single leg
280x5 Machine
300x4 machine
300x4 machine

SS w/Seated calf raises - barefoot
150x4
150x4
150x4
160x3


Seated Leg Press Machine calf raise, toes out
Foot position 6-7
Pretty good feel, but kinda spongey movement. Tough to pull my toes up while pressing, but whatever...

410x4
430x3
450x3
450x4


6/19/17
DB pullovers SS w/Wide Pullups
60x12 / 6
70x12 / nowhere to do em. **** crowds.
95x10

Neutral Grip Pulldowns
210x6, 210x6, 210x6

BB Rows
225x15, 225x15
(replaced RP set with 2 high-rep sets)



DB Shrugs
80x20, 95x12, 100x15

BB Shrugs
265x15, 295x12, 325x10



DB Curls SS w/Kneeling High Pulley Curls over head (heavy stack)
25x20 / 50x15
30x15 / 60x12
35x10 / stolen, dammit!

DB Hammer Curls
35x12, 30x15



6/21/17
Flat BB Bench, pinky on power rings
135x20, 185x8, 215x6, 245x4
285x1,1,1,1 - RP set (15 deep breaths)
1 less rep, 10 more pounds. Good progression!


Incline Machine Press, 5-second negatives
245x6, 245x5

Incline DB Press 80x15 skipped again. Ah well. Good pump all around





Twist Crunch
10 each side x2

Oblique Crunch
15 each side x2



CALVES - 313 tempo on all

Donkey Machine SS w/Seated (barefoot)
290x5 / 140x5
300x5 / 150x4
320x4 / 160x3

Horizontal Leg Press Calf Press, toes out
395x5, 410x4, 430x4



Calf blitz is over as of last week. I can definitely see results, most assuredly attributed to the form and function I learned from it vs. the workout itself. With high-insertion calves, the goal was to eliminate my toes & extensors from the lift and focus on the balls of my feet only. I'm going to curb calf work back a bit for a while and then blitz again in some fashion. So many wasted years, but I don't see any reason why I can't be my best ever at my oldest ever so onward we go! This past half-year has been amazing as far as physique goes. I'm not as lean as I'd like but I'm bulking up and have put on the most weight I've seen in 3+ years thanks to focusing on hockey. I got complacent but now have found a whole other gear!


6/23/17
Planned to take it easy on my first leg workout since the injury. All free bars were taken so I had to resort to machines only. Just as well, but with the machines I was able to push harder than I anticipated and therefore really beat 'em down. Was hoping to do some RDL but again, no space. Gym was packed, which is pretty unusual for that time of day.



Leg Press
270x20, 360x20, 450x15, 540x10, 630x8

Leg Press Calf
360x20, 410x15, 450x12
313 tempo 500x5, 500x5, 500x4

Lying Leg Curls 213 tempo
100x8, 106x8, 106x8
Smooth tempo 120x8, 120x6
Weird machine, but works well



Lying Leg Raise
15, +10x12, +15x10, +15x10


6/23/17

OH DB Extensions
20x20, 25x20, 30x15

Rope Pressdowns w/5-second peaks
80x10, 90x8, 110x12 straight reps


DB Side Laterals
25x15, 30x12, 30x12

Machine Rear Laterals
40x15, 60x12, 90x10, 100x10


Vertical Bench Serratus Tuck Crunch SS w/Ab Wheel
10 / 8
10 / 8
10 / 10


6/28/17
Had 3 days of hockey in a row and a condensed week, so I'm not sure if I'll be able to fit in a leg workout or not. If I do, it'll be quick on Friday. Unlikely but we will see! I'll do push tomorrow and will add delts & triceps to the end. Depending on the time I get in, I may just do the flat bench strength work and move on for the sake of time.

I skipped traps tonight because my left hand was killing me. I'm not sure what's going on, but for a while now I've had a problem where it feels like it might be broken or something when I squeeze. It's only when put into certain positions or stressed in certain ways, like I'm able to bench w/o incident (so far) and do arm work, etc. It was especially bothered during the pullups, so I decided to not really stress it w/heavy trap work. Oh well. I don't like to give up, but consider that it hurts to even tie my skates for hockey. Every single eyelet I tighten, it hurts. I have to stop and rub it for the pain to subside, then do another and repeat. It's ridiculous! No matter which fingers I use, it keeps happening.

But my workout tonight kicked ass, so that's good! Hand didn't really bother me after about the 2nd set of pulldowns anyway.




DB pullovers SS w/Wide Pullups
60x12 / 6
70x12 / 6
100x10

Neutral Grip Pulldowns
210x6, 210x6, 210x6

BB Rows
225x15, 225x15
Much better than last week! Perfect, solid reps with the best back pull I could ask for (i.e., not stressing w/the arms, y'know).


DB Hammer Curls
40x15 / 35x10 / 30x10
40x15 / 35x10 / 30x10



CALVES - 313 tempo on all

Donkey Machine SS w/Seated (barefoot)
290x5 / 140x5
300x5 / 150x4
320x4 / 160x4
320x4 / 160x4



6/29/17
Flat BB Bench, pinky on power rings
135x20, 185x8, 215x6, 245x4
285x1,1,1,1,1 - RP set (15 deep breaths)
Same weight, +1 rep


A few Single leg Donkey and seated raises sets between benching


Incline Machine Press, 5-second negatives
245x6, 245x5
(Skipped for time. My left hand was pretty sore anyway)



DB Side Laterals
30x12, 30x12, 30x12


V-bar pressdowns
130x15, 160x12, 180x10


7/3/17
Starting the week off with a leg workout since I missed last week plus a few weeks prior with an injury. Going to stick with machines again for now.



Leg Press
270x20, 360x20, 450x15, 540x10, 630x10



Leg Press Calf
360x20, 410x15

SS w/Seated calf both 313 tempo
480x8 / 100x6
500x6 / 100x6
500x6 / 100x6



Seated Leg Curls (lying machine was broken)
213 tempo
90x8, 90x8, 90x8

SS w/Leg Extensions
150x15, 150x15, 170x12



Lying Leg Raise SS w/Ab Wheel Rollout
+10x15 / 8
+10x15 / 8
+15x10 drop +10x8 / 10


7/5/17
DB pullovers (skipped pullup supersets because they hurt my hand so much last week)
60x12, 70x12, 100x10

Neutral Grip Pulldowns
210x6, 210x6, 210x6

BB Rows
225x15, 225x15


BB Shrugs
135x20, 185x12, 235x12, 285x15, 315x12, 335x12, 365x6


DB Hammer Curls
40x15 / 35x10 / 30x10

DB Curls
40x8 / 35x6 / 30x6



Vertical Bench Leg Raise SS w/Serratus Tuck/Crunch SS w/Ab Wheel
8 / 10 / 8
8 / 10 / 8

That's a great, quick punch in the abs. Gotta try to throw that in for each workout for a while, maybe.


7/5/17
Flat BB Bench, pinky on power rings
135x20, 185x8, 215x6, 245x4
295x1,1 - RP set (15 deep breaths)
+10lbs, 3 fewer reps. Solid, but I expected at least another RP. That 2nd rep was slow as hell, I definitely didn't have another in me.

Incline Machine Press, 5-second negatives
245x6, 245x6

Parallel Dips
20, 20

Cable Crossovers, 313 tempo
40x10 , 50x8
50x15 straight reps



Vertical Bench Leg Raise SS w/Serratus Tuck Crunch SS w/Ab Wheel
8 / 10 / 8
8 / 10 / 8


7/7/17
DB Side Laterals SS w/Machine Bent Rear Laterals
20x15 / 60x15
20x15 / 80x10
20x15 / 80x10



Wide V-bar pressdowns 180x10
SS w/Fwd Rope extensions 60x15
SS w/French Press 60x15
SS w/Rope pressdowns 3-second peaks 50x10
SS w/Elbows out extensions 30x12

Elbows out extensions 40x10, 40x10



Standing Calf Machine
90x15, 140x10, 140x12, 160x8, 180x8

Seated calf raise 313 tempo
110x6 drop 90x8
90x8

7/9/17
Seated calf raise 313 tempo
70x12, 90x10, 90x10



DB pullovers SS w/Wide Pullups
60x12 / 6
70x12 / 6
100x10

Neutral Grip Pulldowns
210x6, 210x6, 210x6, 210x6 extra set

BB Rows
225x15, 225x15



Vertical Bench Leg Raise SS w/Serratus Tuck/Crunch SS w/Ab Wheel
8 / 10 / 8
8 / 10 / 8



DB Hammer Curls
40x15 / 35x10 / 30x10

Cable Curls 3-second peaks/negatives
50x10



Was NOT in the mood for Shrugs today, so I'll do em on Wednesday with my push/calves workout. Got another crazy week coming up so I'm probably going to miss a workout (delts/tri, or legs if I have too many hockey games in a short timeframe). I'll check out my schedule soon.


7/13/17
Busy one today, a little bit of everything. Didn't even want to go in today but I probably won't be able to tomorrow, and after that I'm definitely not lifting until next Wednesday or later. Was on my feet at a concert for 7 hours yesterday, played hockey 2 days in a row prior to that, and will be on my feet on Sat/Sun ALL day...plus hockey on Monday and possibly on Tuesday again. So if I take next Wednesday off, it would be the wise choice.

Went in to hit everything aside from legs since I'll need them unsore!



Flat BB Bench, pinky on power rings
135x20, 185x8, 215x6, 245x4
275x2,2,1,1 - RP set (15 deep breaths)
-20lbs, double the reps on first 2 sets.


One-legged Donkey warmups

One legged Donkey Machine SS w/Seated calf raises
90x6*/ 90x8*
70x6* / 90x8*
70x12 / 90x8*
* 313 tempo



French Press
80x15, 100x8, 100x8 + a couple half reps in the middle by accident


Wide Upright Rows
115x8, 115x8, 115x8



Vertical Bench Leg Raise SS w/Serratus Tuck Crunch SS w/Ab Wheel
8 / 10 / 8
8 / 10 / 10


7/19/17
DB pullovers
60x12, 70x12, 100x12

Neutral Grip Pulldowns
210x6, 210x6, 210x6

Cable Rows
120x20, 150x15



One legged Donkey Machine SS w/Seated calf raises 313 tempo
70x12 / 90x8
70x12 / 90x8
70x12 / 90x8


-------------

2nd workout later:


DB Hammer Curls
40x5, 40x8

Cable Curls 3-second peaks/negatives
50x10, 60x10, 80x12


BB Shrugs
135x20, 185x12, 235x12, 285x12, 315x12, 335x8, 365x5, 365x5, 365x4,3 RP set



Standing Calf Machine
180x12, 180x12

Seated calf raise
110x15, 100x15, 100x15


7/20/17
Flat BB Bench, pinky on power rings
135x20, 185x8, 215x6, 245x4

Incline Machine Press w/5-second negatives
230x8, 250x6

Cable crossovers
60, 60
xF with 3-second peaks and negatives


Vertical Bench Leg Raise SS w/Serratus Tuck Crunch SS w/Ab Wheel
8 / 10 / 8
8 / 10 / 10



Had little time today. Skipped tris/delts because they got hit well from pressing.

Was going to do more, heavier benching but I was running out of time and it was packed in there. I couldn't wait around. The other stuff turned out great though.


7/24/17
DB pullovers
60x12, 70x12, 100x12

Neutral Grip Pulldowns
210x6, 210x6, 210x6

BB Rows
225x15, 225x15



One legged Donkey off a plate 313 tempo
10, +20x8, +25x8, +45x5

Seated calf raises 313 tempo
70x10, 70x10, 70x10



Vertical Bench Leg Raise/Serratus Tuck Crunch/Ab Wheel
8 / 8 / 10
8 / 12 / 10

[StinnerOzz]

Part 8 of workout history dump


7/26/17
Was gonna take tonight off, but I can get in some small stuff and do legs tomorrow so that is the choice!


BB curls
45x20, 60x15, 70x12

DB drag Curls
40x12, 45x12, 50x10

DB Hammers SS w/machine preachers
45x10 / 50x6 (5/5 peak/neg)
45x8 / 40xF (333 tempo)




BB Shrugs
135x20, 225x10, 285x10, 335x10, 365x6, 365x6, 385x5, 385x5
Used my hooks instead of raw mixed grip. I liked it because it kept the underhand side of my traps from twisting and becoming uneven.




One legged Donkey warmups x3 each

Seated calf raise 313 tempo
70x8, 90x8, 90x8, 120x5

Machine Calf Raise SS w/Seated calf raises
160x12 / 120x12
160x12 / 120x12
160x12 / 120x12


7/27/17
Bulgarian DB Squats
+25x10, +35x8, +40x6, +50x5, 60x5

RDL
165x10, 185x10, 205x8
Heavier felt better

Lying Leg Curls 313 tempo
102x10, 102x8, 102x6

SS w/Leg Extensions
170x12, 170x12, 170x12



Twist Crunch
20, 20, 20, 20, 20 total per set



7/28/17
Flat BB Bench, pinky on power rings
135x20, 185x8, 215x6, 245x4, 275x2, 275x2

Cable crossovers
60, 60
xF with 3-second peaks and negatives


Machine Upright Rows
90 (+apparatus) x15


Single leg Donkey
25, 20, 15


Needed a quick day. Triceps can use some time off so I skipped 'em. Delts were sore today for some reason too, so I did one light set for th heck of it. That didn't help benching at all either.



8/2/17
What a tiring few days. My legs remained sore through Sunday hockey, then still for Monday. Then I played a bonus 2nd game on Monday with no bodies on the bench about half an hour afterward. Finally a game Tuesday night. Thank God for power naps.

I'd like to get back to doing lots of BB rows, but having to retain the bar & area that long while doing other stuff in between is a pain in the neck. So until I figure something else out, I'll stick with this or similar:





DB pullovers
60x12, 70x12, 100x10

Neutral Grip Pulldowns
210x6, 210x6, 210x6

BB Rows (finally going to add weight to these higher-rep sets)
245x10, 245x10



One legged Donkey off 2 plates - 313 tempo
10, +25x8, +35x6, +45x6
+RP for left leg sets

Seated calf raises 313 tempo RP sets
70x10,4
70x10,4,3



DB curls SS w/Incline DB Curls 3-second peaks / DB Hammers
20x20 / 25x6 / 30x8
25x15 / 25x6 / 30x8





8/3/17
Flat BB Bench
135x20, 185x8, 215x6, 245x4, 275x2, 280x2
I should REALLY be past these numbers by now... Final rep was almost a miss.

Incline Machine Press w/5-second negatives
230x6, 230x6
Short of failure

Cable crossovers
60, 60 xF with 3-second peaks and negatives
SS w/Parallel Dips x15, 15

Machine Upright Rows w/3-second peaks
70 (+apparatus) x8, x12

Crunch w/3-second peak - done between benching extended rest periods
10, 10, 12, 12, 12



Plan for legs & 'heavy' abs tomorrow. Not sure how much of a leg workout I'll get since I need to be fresh for Monday hockey, but I'll at least do something. Last week was a little much for a quick turnaround to skate.


8/4/17
Bulgarian Squats w/DB
+25x10, +35x8, +40x6, +50x8, +60x6
Have a little left in me still, but want to find the sweet spot so get in a good workout but don't kill my glutes.

RDL
165x8, 195x8, 225x8

Lying Leg Curls 313 tempo
102x8
SS w/Leg Extensions - skipped because both were taken and I wanted to go home.



Vertical Bench Leg Raise / Serratus Tuck Crunch / Ab Wheel
8 / 10 / 10
8 / 10 / 10
8 / 10 / 10


8/9/17
Woops. Forgot to do Shrugs last week. I'm going light on back tonight because I am dead tired, so I'll add them in.

Rev Grip Pulldowns
100x15, 120x10, 140x10, 160x8, 180x8

BB Rows
255x10, 255x10


BB Shrugs
135x20, 225x12, 285x12, 315x12, 365x6, 385x4, 385x4


DB Hammer Curls
30x15, 35x12, 40x15

DB Curls w/5-second peaks
20x12


Weirdest thing. Right elbow bugs me during back work, left bugs me during bicep work.

8/10/17
Busy in there today, and I had no time to spare. Had to do DB Press instead of BB warmups, that may have thrown me off. Who knows. I also pulley use the rack for 2RM work so I skipped it all together. Also combined the rest for speed.


Machine Calf Raise
90x12, 110x12, 140x10, 160x10, 180x8, 190x8

Flat DB Press
55x25, 80x10, 100x6

Flat BB Bench
245x4, 245x4, 255x3, 255x3

Incline Machine Press w/5-second negatives
230x5

SS w/Cable crossovers w/3-second peaks and negatives
60



Machine Upright Rows w/3-second peaks
70 (+apparatus) x8, x12


8/14/17

DB pullovers
60x12, 70x12, 100x10

Neutral Grip Pulldowns
210x6, 210x6, 210x6

BB Rows
255x12, 255x12



One legged Donkey off 2 plates - 313 tempo
10, +30x8, +45x6, +50x5, +60x4
+RP for left leg sets

Machine Calf Raise RP set
160x10,4,3
Was going to SS Seated raises, but of course someone took it.



Crunch (3sp) / Vertical Bench Serratus Tucks / Ab Wheel / Twist Crunch 1sp
10 / 8 / 8 / 5 each side
10 / 8 / 8 / 5 each side
10 / 8 / 8 / 5 each side

8/16/17
BB Shrugs
will add weight on the last 2-3 sets if I'm feeling it! Hope I am. My delts & traps are growing so much this year that a lot of my shirts are now too SHORT. Nevermind my arms not fitting into them, my yoke is making my shirts sit higher so they don't extend far past my waist anymore.

135x20, 225x12, 285x12, 315x12, 365x6, 405x5, 405x5
+20lbs and an extra rep for 2 sets. I think that's a good jump! Next week should be an increase as well, I didn't want to push it too much and pull something.



DB Curls
30x15+?, 35x12, 40x8

DB Hammer Curls
40x15, 40x15
+cable curl static hold, 60@30 seconds each set



Decline Crunch (2sp)
10, +20x8, +30x6, +35x5

Serratus Crunch (weight per DB)
30x15, 40x12, 50x8


8/17/17
Bulgarian Squats w/DBs
+25x8, +35x8, +40x6, +50x8, +60x6

RDL
165x15, 205x10, 225x10 , 255x6
Didn't want to push that last set too far. That was a big jump, though I've been there before.

Lying Leg Curls 313 tempo
95x8



Seated calf raise
313 tempo 90x8, 90x8, 90x8
Smooth tempo 140x10, 160x8, 160x8, 180x5, 180x5



8/18/17
Workout w/a friend today! Got to go for a 1RM, hit a decade plus high!

Made it my goal back around Feb. to hit 315 this week during my friend's visit. He hoped to as well, but he had much more improvement to make in his strength than I did. He missed it, but did get 295 which is his current record in this round of lifting for him. With all the setbacks I've had these past few months, I didn't expect to even get 300, but I smoked it! At that point I figured that w/him there to save me if necessary I had nothing to worry about with 315 and just made the jump.




Flat BB Bench
135x20, 185x8, 215x6, 245x4, 275x1, 300x1, 315x1

Incline Machine Press w/5-second negatives
230x6, 230x6
Short of failure

Cable crossovers
60 with 3-second peaks and negatives
SS w/Parallel Dips x15


Machine Upright Rows w/3-second peaks
70 (+apparatus) x10, x12



8/21/17
I can lift every day except Tuesday this week, so I'll move traps/biceps off of Monday again and add bonus ab work most likely. Legs/calves won't get skipped this week either








DB pullovers
60x12, 70x12, 100x10

Neutral Grip Pulldowns (wide, always)
210x6, 210x8, 210x8

BB Rows
255x12, 255x12



Seated Calf Raises
313 tempo 70x?, 90x6, 110x6
smooth tempo 140x10, 160x8, 180x6 +a couple cheat reps for my left leg

Machine Calf Raise RP set
160x12,6,5



Crunch (3sp) / Vertical Bench Serratus Tucks / Ab Wheel / Twist Crunch 1sp
10 / 8 / 8 / 5 each side
10 / 8 / 8 / 5 each side
10 / 8 / 8 / 5 each side



8/23/17
Front Squats
95x8, 135x4, 155x3, 175x2, 185x1, 205x1
Great for about 2 months off from these or regular squats. Don't want to go higher yet but will work my lower back up to it!

RDL
165x15, 205x10, 225x10, 255x6
These are so good when your form is right on. If heaviest set was the best (great sign!)

Lying Leg Curls 313 tempo
88x8



DB Curls
20x25, 25x20, 35x10, 30x10
Not to failure

Hammer Curls
45x8, 45x8

Overhead cable Curls
70x15 drop 60x8

8/24/17
Flat BB Bench
135x15, 185x6, 215x6, 245x4, 265x2, 285x1, 285x1, 285x1
wanted more overall volume w/heavier weights w/o pushing too hard. That worked great for my row work, so let's see if I can do the same for bench and get my 315 up to 350 this year! That won't happen before 285 and eventually 300 and beyond are child's play, so here we go. Dropped reps in my first 2 warmup sets to see if that helps any later on.


Incline Machine Press 1.5 rep method
215x8 - (extra half reps at peak)
215x8 - (extra half reps at stretch)




Crunch
+20x15, +30x12, +30x12, +40x8 , +40x8, +50x6

[StinnerOzz]

Part 9 of workout history dump


8/25/17
Left delt was feeling a little off, so I didn't do the heavy shoulder stuff I planned. Still hit em good, though.



Decline Smith Machine CG Bench
90x20, 140x12, 190x6, 220x6, 250x4, 250x5


BB Shrugs
135x20, 225x12, 285x12, 315x12, 365x6, 405x5, 415x5 +2 power shrugs


Seated Arnold Press
50x12, 50x12, 50x8, 50x8


8/28/17
DB pullovers
60x12, 70x12, 100x10

Wide Grip Pulldowns
210x6, 210x6, 210x6
Elbow felt better doing these vs. neutral grip. Obviously a bit weaker here but felt good!

BB Rows
255x12, 255x15
First set felt tough, 2nd I may have gone a little quick but I smashed those numbers!



Machine Calf Raise RP set
140x12
160x12
170x10,6
180x10,5
+a short pulse set for my left leg after each

Seated Calf Raise 313 tempo
70x12, 80x10
100x? smooth tempo
140x15 smooth tempo
160x12 smooth tempo



Hammer Curls RP set
30x15
40x12,5
45x10,5

Overhead cable Curls
80x12 drop 60x12


Man, I felt like I could have gone another hour at full blast! That's incredibly rare these days!


8/30/17
Gonna do a push workout tonight so I can throw delts in between leg work tomorrow.




BB Shrugs
135x20, 225x12, 285x12, 315x12, 365x8, 405x6, 405x6
No rack today, so no power shrugs.



Flat BB Bench
135x15, 185x6, 225x5, 255x3, 265x2, 285x1, 285x1, 285x1, 285x1
1 extra set of heavy, and they were all easier than last week. Want to get to the same with 300 and then rep it raw and spotless!

Incline Machine Press 1.5 rep method
Skipped this for the sake of not killing myself. Figured all that benching was good enough!



Parallel Dips
20, 20, 20



Crunch (3sp) / Vertical Bench Serratus Tucks / Ab Wheel / Twist Crunch 1sp
10 / 8 / 8 / 5 each side
10 / 8 / 10 / 5 each side
10 / 8 / 10 / 5 each side


9/3/17

DB pullovers
60x12, 70x12, 100x10

Diverging Lat Pulldowns
Some weird new machine, thought I'd give it a shot.
160x10, 180x8, 190x8

BB Rows
255x12, 255x12
The rack I used today had to be set a little lower than I'm used to, so I sacrificed a couple reps. Could have hit 15, especially in the 2nd set once I was more used to the ROM, but oh well. I think the extra stretch was a good enough bonus!



Seated Calf Raise 313 tempo
70x12, 90x8, 90x8
120x15 smooth tempo
140x15 smooth tempo
160x12 smooth tempo

Horizontal Machine Calf Press
160x15, 190x15, 235x12, 265x12



Hammer Curls RP set
30x15
40x12,6
40x12,6

Concentration Curls
30x12, 35x12


9/6/17
Rough night and day, I don't wanna squat. I'll do that tomorrow.

Back/traps/calves



One legged calf raise: a bunch, weighted

Seated Calf Raise 313 tempo
70x15, 110x10, 140x8, 140x7
Straight reps 140x20, 170x12, 190x8

Left leg bonus sets x2


BB Shrugs
135x20, 225x12, 285x12, 315x12, 365x10, 405x8, 425x6



Flat BB Bench
135x15, 185x6, 225x5, 255x3, 265x2, 290x1, 290x1, 290x1, 290x1, 290x1

Bam! +5lbs. on all 1-rep sets, all were easy, and I even kept the extra 5th set. My "slow and easy" plans are to add 5lbs. and do 4 sets, then do a 5th set the following week. If they keep going up easily, I'll keep the 5th set rather than add an extra 5lbs. Don't want to get messed up mentally, though I'm sure I'd be OK. It'll all come in due time, and I don't want to get too heavy too quickly. I want my joints and everything to get used to this weight so that it's nothing. So far, so good, I feel I had a few more sets in me at 290x1. Only had 1-2 minutes between those sets, where I was doing my seated calf work.

Parallel Dips 20, 20, 20




Tomorrow will be legs + tri/delts somehow. Friday off. Saturday my gym re-opens so I might go.

9/7/17
Front Squats
135x4, 135x6, 155x4, 175x2, 185x2, 185x2, 185x2

RDL
165x15, 205x10, 235x8, 275x8
These keep feeling better and better! +20lbs. and 2 reps on my final set compared to 2 weeks ago.


Seated Machine Dips, plate loaded
180x15, 230x12, 270x10, 270x10
Tough to stabilize, but good burn. If it wasn't so cumbersome I'd have added another 25-45 per side.

Rope Pressdowns
57.5x15 / drop 47.5x10 / drop 37.5x10 / drop 27.5x12

I was DONE after that. Wouldn't have done my delts justice, so forget it. I'll hit up my real gym when they re-open on Sat!




Best part of the night: as soon as I walk in and over tons rack, I see 2 guys nearby doing leg press with 2-3 plates, yelling Ronnie-isms. They also had 135 on the only open rack, and said they were done with it. They asked if I wanted them to unload it, but I said no and cleaned it right up to the top pins like it was bare. The look on their face was great. It was only 135, but that average gym wannabe doesn't see or do that much (or ever? See below)

Sooooo a few minutes later they're in a squat cage. Pins are too high after set 1, so they laid the bar down, lowered the pins, and tried to clean the bar up. It looked like a failed power shrug, which was funny enough, but then they tried to bend down and push out up like a snatch/shoulder press hybrid! Naturally, it didn't even budge and I almost busted out laughing! I was watching in the mirror at the rack still, you could see it coming a mile away.

And that was my last night at the temporary gym!


9/9/17
Crunch 20, 20
w/3-second peaks 12, +20x12, +30x10, +35x8



DB Military Press
40x20, 50x12, 60x15

Cable Upright Rows SS w/Cable Rear Laterals
20x12 / 30x12
20x10 / 30x10

Upright Rows
95x12 wide SS w/95x6 narrow

Rev pec deck
95x15, 135x12


A few cool new things in the gym, a few stupid new things. Some good equipment was removed too 👎


9/11/17
DB pullovers
60x12, 70x12, 100x10

Wide Grip Pulldowns
210x6, 210x6, 210x8

BB Rows
255x15, 255x15



Seated Calf Raise
90x10 313 tempo
140x15 smooth tempo
140x15 smooth tempo
160x12 smooth tempo
180x12 smooth tempo

Machine Calf Raise (had to use a new machine, they took away the old one)
180x8,4
180x8,4
190x8,4
+ a couple cheater reps for my left leg after each



Hammer Curls RP sets
30x15
40x12,5
45x10,5 SS w/DB Curls 30xF


9/12/17
BB Shrugs
135x20, 225x12, 285x12, 315x12, 365x10, 405x8, 425x6



Flat BB Bench
135x15, 185x6, 225x5, 255x3, 265x2, 295x1, 295x1, 295x1, 295x1
(+5lbs, -1 set, but 4 sets is all I really aim for when adding weight anyway!)

Had a spotter on these to be safe, my elbow was bugging me and I didn't want to get pinned. He laughed at how easily they went up though!


Parallel Dips w/5-second negatives
10,5 RP set
Did this to increase intensity over 3 straight sets.







Legs tomorrow, off Thurs, and hockey for 2 hours on Friday.


9/15/17
Turns out I sprained a rib during my last bench session. I didn't feel anything wrong, but about 10 hours later woke up in the middle of the night in agony. Thought I had a broken rib, though I didn't bounce the bar at all (never do). According to my chiro, I have a sprained rib which means the tendon attached to the rib. I'm off of lifting for a bit, unfortunately, but thankfully I am not in constant shrieking pain like I was the first half-day.
9/19/17 And then I got sick! Ugh. Haven't felt normal in a few days.


Back to the gym today to do whatever. Did back, calves, and biceps.

I can stack out the new lat pulldown machine for 8+, that's nice.

For reference:
Squat Machine Calf Raise 140x10x3
Donkey SS w/Seated 90x5,4 each alternating / 90x12

BB Rows 135x20x2 were a piece of cake. No problems with my ribs, for now at least...



Saving legs for when I feel like I can really hit em; hopefully Thursday. Hopefully push tomorrow.


9/20/17
Push today. Not too much, just some light high-rep stuff. Hope my ribs are OK later!

Flat Bench 135 x20, x25, 2 sets of 21s

few sets of Crunch / twist crunch

+some new chest & delt machine stuff for a pump


Had no time to spare today, so I'm saving triceps for tomorrow/Fri when I do legs.


9/23/17
2 hours of hockey last night, and 11 hours later doing legs.



Leg Press w/3-second negatives 270x15, 360x15, 450x10, 450x10, 540x8

Seated Hamstring Curls 303 tempo 140x8x2
I like this new machine. I usually hate seated ham machines.

Leg Press Calf Raise 360, 360 x12, 450, 450 x10

One legged Seated calf raise 313 tempo
50x8x2 each (+1 cheat per left leg set)


Triceps OH DB extension x3
Incline CG Bench 135x 8, 12, 12



Didn't push hard on tricep stuff. Beat the hell out of my legs though, even though it was relatively tame. The TUT made a huge difference, obviously.

9/25/17
Felt good tonight. Elbow was a pain in the ass though and my Rows sucked. Bicep work was okay but I wish I could kill em like the old days.



Straight-arm pushdown SS w/Diverging Lat Pulldown SS w/Rev. Grip Pulldowns to chest
50x15 / 150x15 / 150x8
70x12 / 180x10 / dead hang chins x6
70x12 / 180x10 / dead hang chins x6

BB Rows lowering by 30lbs. since I've been hurt and sick.
225x15, 225x15


BB Shrugs
135x20, 225x12, 285x12, 315x12, 365x10, 405x8, 405x8


Hammer Curls
35x12 drop 30x10
35x12 drop 30x10

Overhead cable Curls
70x15, 70x15
The reverse V bar w/heavy grip SUCKS for this!

9/27/17
Flat BB Bench
135x15, 185x8, 225x6, 265x3, 265x2
135 x21s, 155 x21s
Tougher than it should have been, but that's to be expected after a few weeks of being injured and sick. Plus I had little rest time between sets as I had little time to spare and was working in w/younger guy. Got to give him some tips and he really seemed appreciative which is nice to see. He got in place to spot me with the 225 and then was like "oh...." :lol:


Parallel Dips w/5-second negatives
10,5 RP set


Donkey Calf machine
135x20, 180x15, 230x12, 270x10, 270x10


I'll have to do delts/triceps later in the week sometime somehow. Had no time to so them justice tonight.


9/29/17
Placeholder for tonight or tomorrow's workout. Now that I write that, I remember I still have to do delts & triceps so maybe this has to happen tonight. Woops.


Front Squats
135x4, 135x6, 165x4, 165x4, 185x2, 195x2

RDL
165x15, 205x10, 235x10, 275x6
Left a couple in the tank

Seated Hamstring Curls 303 tempo
130x8
120x10


One legged Donkey Calf BW x a few sets

One legged Seated calf raise 313 tempo
45x10, 45x8 (+pulses for left leg)



Serratus Tuck Crunch
12, 12, 10

Crunch
15, 15, 15



Squats felt good. My last front Squat workout had me at 205x1 so I'm pretty much there now. I'll start pushing it next week! Hockey starts up on Monday, I may be doing mon/tue weekly again.


9/30/17
Smith close grip bench (plate weight only)
140x12, 160x10, 190x8, 210x5, 230x5, 250x3
Odd rep schemes but had to work up and get comfortable. Been a long time since I've done these.

Incline Skullcrushers
70x20, 95x15

French Press - run the rack
40x6 / 50x6 / 60x6 / 70x6 / 80x6 / 90x5 / 70x6 / 60x6 / 50x6 / 40x8



Precor cable machine shoulder press
50x25, 70x12, 80x12


Rev Pec Deck SS w/Side Laterals
120x12 / 25x12
140x10 drop 120x8 / 25x12 drop 15x12


10/4/17
Probably won't get to do legs this week since I have hockey coming up and my lower back is not feeling great. Not a huge problem. Dead tired and head pounding from a concert last night, but tonight was the following. No idea how I got through it all!



Straight-arm pushdown SS w/Diverging Lat Pulldown
50x12 / 150x15
60x12 / 180x10
60x12 / 180x10

each SS w/Rev. Grip Pulldowns to chest (or dead hang chins, if the machine is in use like last week)
150x8, chins x6, 150x10


BB Rows - bringing the weight back up
245x12, 245x12
2nd set was better.


BB Shrugs
135x20, 225x12, 285x12, 315x12, 365x10, 405x8, 405x8


Hammer Curls
35x12 drop 30x10
40x10 SS w/DB curls 25x12


Overhead cable Curls
70x15, 90x15


Donkey Calf machine
270x15, 320x10, 320x10, 320x8, 320x8

[StinnerOzz]

Part 10 of workout history dump


10/4/17
Flat BB Bench
135x15, 185x8, 225x3, 225x6, 265x3, 265x3

21s: 135, 155
Most likely could have gone heavier but oh well. The 21s felt good for a few weeks!

Parallel Dips w/5-second negatives
8,6 RP set

Crunch 232 tempo
10, 10, 8, 8, 8

Knee Raise w/5-second negatives
6, 6

10/7/17
Free Rack Close grip bench
170x12, 190x8

Smith
190x10, 210x6

Smith Rev
230x4, 250x3

Incline Skullcrushers
90x15, 100x12

French Press - run the rack
50x8 / 65x8 / 75x8 / 80x6 / 70x8 / 60x8 / 50x8



Precor cable machine shoulder press
50x25, 70x12, 80x12

Rev Pec Deck SS w/Side Laterals
120x12 / 20x12
140x10 / skipped
140x12 / 20x15,6 RP set



10/10/17
Straight-arm pushdown SS w/Rev Grip Chins
50x12 / 6
60x12 / 6
60x12 / 6

Diverging lat pulldown
190x12, 220x10, 245x8

BB Rows - lowered weight. These were simple, focused on a great contraction
135x20, 185x15


Donkey Calf machine SS w/Seated Calf Machine 213 tempo
270x15 / 50x10
320x10 / 70x8
320x10 / 70x8
320x10 / 70x10

Single leg Donkey off a step 313 tempo
8, 8 each


Hammer Curls
45x8, 50x6, 50x5

Seated BB Curls from lap
85x10, 105x6

Bicep work felt surprisingly good on my elbow. I'll keep something like this going for a few weeks.



Forgot my hooks, so shrugs and heavy rows were out. Didn't want to kill my elbow.

BB Shrugs
135x20, 225x12, 285x12, 315x12, 365x10, 405x8, 405x8

10/11/17
Plan to do legs tomorrow on my off day from the office, as I'm pretty worn down to do them tonight. Need the extra rest!

Flat BB Bench
135x15, 185x8, 225x4, 255x3, 275x2, 295x fail! Wow! Wtf happened there? Thought I had it until I unracked it. Halfway up I just died.

135 - 21s

Cable Standup Fly/Crossovers, New machine, 235 tempo
35x8, 50x8, 60x6
Straight reps 80x10

Shrugs
135x20, 225x12, 285x12, 315x12, 365x10, 405x8, 405x8

Squat Machine Calf Raise
140x10, 140x10, 180x10, 180x10

10/13/17
Front Squats and RDL were out because all racks were taken when I needed them. Wtf!


Leg Press Calf Raise
450x12, 450x12, 540x10, 540x8, 540x8

Machine leg press warmups x3

Leg Press
360x20, 450x12, 540x12, 630x10, 630x10

Seated Hamstring Curls 303 tempo
130x8, 140x8, 150x8
Straight reps 170x10

Serratus Tuck Crunch SS w/crunch
12 / 12
12 / 12
10 / 12


bicep warmups

Seated BB Curls to experiment
105x8, 105x6, 105x6, 95x8

10/14/17
Smith Close grip bench
160x12, 190x10, 210x6, 230x4, 250x4

French Press
70x15, 70x15

Rope Pressdowns 3-second peaks
80x10x, 100x8


Precor cable machine shoulder press
50x25, 80x15

Face pulls w/3-second peaks
100x10, 100x10

SS w/Upright Rows 95x10, 10

Jackknife Crunch
4 sets

10/17/17
Straight-arm pushdown SS w/Rev Grip Chins
50x10 / 6
60x12 / 6

Diverging lat pulldown
220x8, 220x8, 220x10, 245x8

BB Rows - lowered weight again to focus on contraction
185x20, 225x12, 225x12


Squat Machine Calf Raise
140x10, 180x8, 230x8, 230x5, 230x5, 250x5
Genius, I forgot to add weight on those sets of 230.

BB Shrugs
135x20, 225x12, 285x12, 315x12, 365x10
Power Shrugs 405x8, 455x6


Hammer Curls
50x6, 50x5, 50x5

Seated BB Curls from lap
85x10, 105x6

10/18/17
Seated Calf Machine
95x20, 130x12, 160x10
180x8 / drop 140x8 / drop 90x10
180x8 / drop 140x8 / drop 110x10
180x8 / drop 140x8 / drop 110x10

Donkey Calf machine
230x10,5,5,5,5 RP set


Front Squats
95x8, 135x6, 165x5, 165x5, 185x2, 185x2

RDL
165x15, 205x10, 235x10, 275x6

Seated Hamstring Curls 303 tempo
150x8, 150x8

10/20/17

Flat
BB Bench
Not
even going to bother a 1RM this week, anomaly last week or not. It's probably
best I work up to 275x(progressively more) sets anyway, then translate those
gains to a 1RM later. Just like I did when I hit my current 1RM months ago.

135x15,
185x8, 225x4, 255x3, 275x2, 275x2
Damn,
that still felt heavy. Hopefully this weak stuff is over with soon!

Crunch
/ Knee Raise / Oblique Crunch
10
(232 tempo) / 6 (5s negatives) / 10 each side
10
(232 tempo) / 6 (5s negatives) / 10 each side
10
(232 tempo) / 6 (5s negatives) / 10 each side




Tomorrow
will be delts/shoulders, and maybe some quick calf supersets in between while
resting. Since I won't have a day off between them this week, I probably won't
be able to go as heavy as usual tomorrow.

10/20/17
Smith
Close grip bench
160x12,
190x8, 210x6, 230x4, 250x2.5 whew I thought I'd have it too. Ah well.

Dip
Machine
180x?,
210x12, 230x12

Precor
cable machine shoulder press
80x15,
80x15


Face
Pulls w/3-second peaks SS w/Bent Rear Laterals
100x10
/ 35x12
100x10
/ 35x12

Upright
Rows SS w/L-Lateral machine
95x10
drop 75x10 / 70x12
95x10
drop 75x10 / 70x12

10/24/17
Straight-arm
pushdown SS w/Wide Grip Chins
50x10
/ 5
60x12
/ 5

Diverging
lat pulldown
220x8,
220x8, 245x8, 245x8

BB
Rows (+20lbs., 2 fewer reps on final set)
185x20,
245x10, 245x10


Squat
Machine Calf Raise
140x10,
180x8, 230x8, 250x5*, 250x5*, 250x5*
* SS
w/left leg seated calf raise 45x10,5 RP


BB
Shrugs
135x20,
225x12, 285x12, 315x12, 365x10
Power
Shrugs 455x6, 455x6


Hammer
Curls
50x6,
50x5

Seated
BB Curls from lap
85x10,
105x6

Those
seated curls are brutal. In a good way!














10/25/17
Seated Calf Machine
95x20, 130x12, 160x10
180x8 / drop 140x8 / drop 110x10
180x8 / drop 140x8 / drop 110x10
180x8 / drop 140x8 / drop 110x10



Front Squats
95x8, 135x6, 165x5, 165x5, 185x2, 185x2

RDL
165x15, 205x10, 235x10, 285x5

Seated Hamstring Curls 303 tempo
150x8, 150x8



Crunch
+25x15, +35x12, +45x8, +50x8, +50x8, +50x8



10/26/17
One-legged donkey raise off a step, 313 tempo
x10, +25x8, +35x6, +45x5

Donkey Calf machine
230x12,5,5 RP set
270x8,4,4 RP set



Incline BB Bench
95x30

Flat BB Bench - switched it up a little
185x6, 225x8, 245x4, 265x3, 265x3, 265x3


Incline DB SS w/Flat Flies
70x15 / 35x12
70x15 / 40x6 SS w/Dips w/5-second negatives x6



The 265x3s felt better and easier than 275x2s last week. Whether mental or just random, who knows, but it's a good sign. Pecs feel beaten already.

10/28/17
Incline Skullcrushers
80x10, 80x10, 100x8, 100x8

Dip Machine
180x20, 180x15, 170x15
My push muscles were still fatigued from
Thursday, so these were rough. Wonder if it had to do with not starting with CG Bench like usual (it was taken).




Precor cable machine shoulder press w/5-second peaks and negatives
50x8, 60x8


Face Pulls w/3-second peaks SS w/Bent Rear Laterals
100x12 / 35x12
100x12 / 35x12


Upright Rows SS w/L-Lateral machine
95x10 drop 75x10 / 70x12
95x10 drop 75x10 / 70x12



Knee Raise / Oblique Crunch
8 (5s negatives) / 15 each side
+15x6 (5s negatives) / 15 each side
+15x6 (5s negatives) / 15 each side

Serratus Crunch
40s x8x2


10/30/17
Straight-arm pushdown
50x12, 65x12, 80x10
Skipped superset chins today, just didn't feel like doing them. Elbow could use the rest anyway, they still bug it.


Diverging lat pulldown
220x12, 220x12, 245x8, 245x10


BB Rows (-20lbs., +2 reps on final set)
185x20, 225x12, 225x12




Squat Machine Calf Raise
140x10, 180x8, 230x8, 250x6, 220x6, 250x6*
* SS w/left leg seated calf raise 45x10,5 RP




BB Shrugs
135x20, 225x12, 285x12, 315x12, 365x10
Power Shrugs 455x6, 455x6



11/1/17
Seated Calf Machine
95x20, 130x12, 160x10
180x8 / drop 140x8 / drop 110x12
180x8 / drop 140x8 / drop 110x12
180x8 / drop 140x10 / drop 110x12


Crunch
+25x15, +35x12, +35x12, +45x10, +45x10


Front Squats
95x8, 135x6, 165x5, 165x5, 165x3, 165x3

RDL
165x15, 225x10, 245x10, 285x5 skipped this last set for my back soreness

Seated Hamstring Curls 303 tempo
150x8, 150x8



11/2/17
Sticking with what I did last week, including the oddball incline BB warmup since the flat bench was taken. My pecs were so destroyed I want to do everything exactly the same until that changes.

No calf stuff today because I’ve done them 2x in a row already this week. Tris & delts Saturday.




Incline BB Bench
95x30

Flat BB Bench
185x6, 225x8, 245x4, 265x3, 265x3, 265x3
Did 1 board on the 3rep sets. Felt a little sick all day and my pre-workout didn't amp me up, so I gave myself a little break. They felt like I could have had them w/o the board anyway!

Incline DB SS w/Flat Flies
70x15 / 35x12
70x15 / 40x8 SS w/Dips w/5-second negatives x8



High Pulley Cable Curls
40x20, 50x15

Hammer Curls
45x8, 45x8

Seated BB Curls from lap
75x12, 75x12

High Pulley Cable Curls
60x12, 70x10


11/4/17
Smith Close grip bench
140x12, 190x5, 210x4, 230x4, 230x4, 250x2

Dip Machine was taken, so:
OH DB Extensions 30x20, 35x12


Precor cable machine shoulder press w/5-second peaks and negatives
60x8, 60x8

Face Pulls w/3-second peaks SS w/Bent Rear Laterals
100x12 / 35x12
110x12 / 35x12

Upright Rows SS w/L-Lateral machine
95x10 drop 75x10 / 70x12
95x10 drop 75x10 / 70x12







Ab circuits

Twist Crunch 10 each side
Lying Leg Raise +10x10
Oblique Crunch 10 each side
Serratus Crunch w/2-second peaks 30s x10

Twist Crunch 10 each side
Lying Leg Raise +10x10
Oblique Crunch 10 each side
Serratus Crunch w/2-second peaks 30s x10

Twist Crunch 10 each side
Lying Leg Raise +10x10
Oblique Crunch 10 each side
Serratus Crunch w/2-second peaks 30s x10


11/7/17
Went in late unexpectedly so my eating was off, but still had a great workout. Had to rush a little and pace some things out differently than usual because the gym was packed at this hour. The shrugs were rough but possibly because I didn't have as much rest as usual between sets. Other than that, everything rocked and I was up on a few lifts - most notable +3 on 225lb. rows!





Squat Machine Calf Raise
140x10, 180x8, 230x8, 250x6, 250x6, 250x6


Straight-arm pushdowns
50x12, 60x12, 80x10

Diverging lat pulldown
220x12, 230x12, 245x10, 245x10

BB Rows
185x20, 225x12, 225x15 (+3 reps)


BB Shrugs
135x20, 225x12, 285x12, 315x12, 365x10
Power Shrugs 455x6, 455x6


High Pulley Cable Curls (double stack, lighter than whatever I used last time apparently)
60x20, 90x12

Hammer Curls
45x8, 40x10

Seated BB Curls from lap
75x12, 75x12

11/9/17
Seated Calf Machine
95x20, 130x12, 160x10
180x8 / drop 140x10 / drop 110x12
180x8 / drop 140x10 / drop 110x12

Squat Machine Calf Raise drop set
180x10 / 140x8
180x10 / 140x8 / 90x10



Leg Press
270x15, 360x20, 450x12, 540x12, 630x10, 630x10, 630x10
+1 extra set this week! They all felt great, likely all easier than when I last did these a month ago.

Seated Hamstring Curls
170x12
180x10,5 - RP set



Crunch
+25x15, +25x12, +25x12, +25x12, +25x12


11/10/17
Combining triceps w/chest today, and will do delts tomorrow with abs I guess. If my triceps aren't sore I'll do some light work for them too.



Flat BB Bench - tried lighter warmups to see if it would help my heavier sets, but no luck. I felt very off today anyway so I'll try next week again.

135x15, 185x5, 225x4, 245x2, 265x3
1-board 275x2
skipped the last set, Strength was all messed up and I wasn't about to get pinned.

Converging chest press SS w/machine flies w/5-second negatives
150x12 / 100x12
165x13 / 115x ?

Decline CG Smith Bench
180x12, 210x10, 230x8, 230x8
This decline bench and Smith Machine combo sucks. Bench is deep and tall, making it awkward for the position I need to be in for the fixed bar. Bah.

Dips w/5-second negatives
10, 10



11/11/17
Rope Pressdowns
50x20, 70x12, 80x10, 100x10
110x12 drop 100x8 drop 90x6 drop 80x8


Precor cable machine shoulder press w/5-second peaks and negatives
60x8, 60x8

Face Pulls w/3-second peaks SS w/Bent Rear Laterals
110x12 / 35x12
110x12 / 35x12

Upright Rows SS w/L-Lateral machine
95x10 drop 75x10 / 70x12
95x10 drop 75x10 / 70x12



Sicilian Crunch
On a Swiss Ball: perform a crunch to 90 degrees, holding a weight on your chest. Raise the DB overhead and perform a slow negative/stretch.

+10lbs x 4, 4, 4


Decline bench reverse crunch
8, 6, 6

[StinnerOzz]

Part 11 of workout history dump. Last one!



11/14/17
Straight-arm pushdowns
50x12, 60x12, 80x10

Diverging lat pulldown
220x12, 230x12, 245x10, 245x10

BB Rows
185x20, 225x15, 225x15
+3 reps on each heavy set now!



Seated Calf Machine
100x20, 140x12, 160x10
180x8 / drop 140x10 / drop 110x12
180x8 / drop 140x10 / drop 110x12 +RP for left leg @55lbs

Squat Machine Calf Raise drop set
180x10 / 140x10
180x12 / 140x10 / 90x12



High Pulley Cable Curls
90x15, 100x12, 100x12

Hammer Curls
45x8,4 RP set

Seated BB Curls from lap
75x12, 75x12




Will do shrugs later in the week. If not for time, I would have done them. I wasn't crazy amped, and actually felt low on energy if anything, but I got through everything tonight like a machine. Before I knew it I had 5-6 sets to do for biceps and that was it. Could have stayed extended the whole session by 50% or more



11/15/17
Leg Press
270x15, 360x15, 450x15, 540x12, 630x10, 630x10, 630x10

Seated Hamstring Curls
180x10, 180x10, 180x10



BB Shrugs
135x20, 225x12, 285x12, 315x12, 365x10
Power Shrugs 455x6, 455x6



Sicilian Crunch +10lbs
5, 4, 3, 4



11/16/17
Single-leg Donkey Calf Raise off a step, 313 tempo
+25x5, +25x8, +35x6, +45x5, +45x5

Donkey Calf machine
180xF 5-second peaks
180xF 5-second negatives
270xF Straight reps



Flat BB Bench
135x15, 185x10, 225x6, 225x6, 225x8, 225x7
Right shoulder felt weird so I kept it light. Another week screwed up to test progress. That's 4 in a row, wtf!


Converging chest press SS w/machine flies w/5-second negatives
160x12 / 115x10
175x10 / 115x10

Dips w/5-second negatives
10, 10



Decline Bench Rev. Crunch
10, 8, 8


11/18/17
Incline double rack Skullcrushers
70x12, 70x12, 90x12, 100x8

Rev. Grip Pressdowns/tail ends drop set
Rev. 60x10 / 60x8
drop rev. 40x10 / 40x10
drop rev. 30x12 / 30x10



Face Pulls w/3-second peaks SS w/Bent Rear Laterals
110x12 / 35x12
120x12 / 35x12

Upright Rows SS w/L-Lateral machine
95x10 drop 75x10 / 70x12
95x10 drop 75x10 / 70x12




Sicilian Crunch
+10lbs x 4, 4, 4

Decline bench reverse crunch
8, 6, 6


11/21/17
Straight-arm pushdowns
50x12, 60x12, 80x10

Diverging lat pulldown
230x12, 230x12, 245x10, 245x10

BB Rows
185x20, 225x15, 225x15



Sicilian Crunch +10lbs
5, 5, 5

Rev Crunch 10, 10, 10



BB Shrugs
135x20, 225x12, 285x12, 315x12, 365x10
Power Shrugs 455x6, 455x6


11/22/17
Back is sore from yesterday so I'll keep it easy and stick with leg presses again this week.


Seated Calf Machine
100x20, 140x12, 160x10
180x8 / drop 140x10 / drop 110x12
200x8 drop 150x8

Squat Machine Calf Raise
210x10, 230x8, 250x6, 250x6



Leg Press
270x15, 360x15, 450x15, 540x12, 640x10, 640x10, 640x10

Seated Hamstring Curls
180x10, 180x10, skipped 3rd set



High Pulley Cable Curls
90x20, 110x15, 130x10

Hammer Curls
45x8,4 RP set

Seated BB Curls from lap
75x12, 75x12

11/24/17
Gonna be tough to get in this weekend, so I'll take the opportunity to cut back on the direct tri/delt work and combine minimal stuff after this push workout tonight:




Flat BB Bench - pinky on power rings
135x20, 185x8, 225x8, 225x7, 225x6, 225x7
+1 rep over last week, and I felt like I was going to fall asleep on the way here. Not bad!


Converging chest press SS w/machine flies w/5-second negatives
180x10 / 110x10
180x10 / 110x10


Dips w/5-second negatives
10, 10



Sicilian Crunch
+10x6, +15x5, +15x5

Decline Bench Rev. Crunch
10, 8, 8



Face Pulls
140x10, 150x8, 150x8

Upright Rows SS w/L-Lateral machine
95x8, 95x8, 95x8



Rev. Grip Pressdowns/tail ends drop set
Rev. 60x10 / 60x8
drop rev. 50x8 / 50x10



11/28/17
Straight-arm pushdowns
50x12, 60x12, 80x10

Diverging lat pulldown
230x12, 230x12, 245x10, 245x10

BB Rows
185x20, 235x15, 235x15
+10lbs



Seated Calf Machine
100x20, 150x8, 150x6, 150x8
200x8 drop 150x8 drop 100x15
200x8 drop 175x6 drop 150x6

Squat Machine Calf Raise
230x8, 250x6, 250x6, 250x6



BB Shrugs
135x20, 225x10, 285x12, 315x12, 365x10, 405x6, 405x6



High Pulley Cable Curls
100x15, 120x12

Forward Facing Incline Bench Hammer Curls
35x10, 35x10

Seated BB Curls from lap
85x8, 85x8



11/28/17
Switching it up a little tlhis week. Chest now with a new routine/extra volume, legs tomorrow hopefully, and delts/tri Saturday.



Incline DB Press
50x20, 60x12, 70x12, 80x12, 90x8, 90x8
Took it easy on the last couple sets, my shoulder was bugging me.

Flat BB Bench 21s
135, 135

Converging chest press (Skipped flies to save my shoulder)
160x8, 150x8

Parallel Dips
15, 15



Sicilian Crunch
+15x6, +15x6, +15x6



12/1/17
Seated Calf Machine, slow
90x20, 140x12, 160x10, 160x10, 140x12

Donkey Calf machine w/3-second peaks
180x8-10, 230x6, 230x6, 230x6



Front Squats
95x12, 135x6, 135x4, 165x3

Narrow A2G Squats
165x5, 165x5

Had way more in me but took it easy. Hockey in 3 days and I haven't done any sort to squat in a month...back Squats in 3+ months!


RDL
185x12, 225x6, 225x6, 225x6

Took it easy on RDL too, I didn't bring my hook straps and my elbow bugs me too much to grip hard on pulling rows. Made up for it with an extra set.



12/5/17
Seated Calf Machine
100x20, 150x8, 150x8, 150x10, 150x10
200x8 drop 150x8 drop 100x15

Squat Machine Calf Raise
230x8, 250x6, 250x6, 250x6



Straight-arm pushdowns
50x12, 60x12, 80x10

Diverging lat pulldown
230x12, 230x12, 245x10, 245x10

BB Rows
185x20, 235x10
-5 reps and 1 set. Wrist problems!



---------

Skipped traps, and biceps. Had less time than expected and my wrist, not my elbow, was bugging me bad. Must have gotten whacked at hockey last night and didn't notice.

12/8/17

Incline Hammer Curls
35x12, 40x10, 45x10

Overhead cable Curls
120x15, 140x10, 140x10




Incline DB Press
50x15, 60x12, 70x12, 80x12, 90x10, 100x7
Improvement all around. Would have had 100x10 if I didn't struggle getting my left arm up for starters. Ah well. Been forever since I inclined the 100s!


Converging chest Press w/3-second negatives
150x8, 150x8


Parallel Dips
15, 15



------


Hopefully tomorrow!?

Sicilian Crunch
+15x6, +15x6, +15x6

Rev. Bench Rev. Crunch
10, 8, 8



Face Pulls
140x10, 150x8, 150x8

Upright Rows SS w/L-Lateral machine
95x8, 95x8, 95x8



Rev. Grip Pressdowns/tail ends drop set
Rev. 60x10 / 60x8
drop rev. 50x8 / 50x10





12/12/17
Sicilian Crunch
+15x6, +15x6, +15x6

Decline Bench Rev. Crunch
10, 8, 8



Straight-arm pushdowns
50x12, 60x12, 80x10

Diverging lat pulldown
230x12, 230x12, 245x10, 245x10

BB Rows
185x20, 235x15, 235x15



BB Shrugs
135x20, 225x10, 285x12, 315x12, 365x10, 405x6, 405x6



High Pulley Cable Curls
120x12, 150x12 (go up)

Forward Facing Incline Bench Hammer Curls
35x12, 40x10

Seated BB Curls from lap
85x10, 85x10
+2 reps each

[StinnerOzz]

Today's workout. Had to rush through it or risk not doing legs this week. My knees have been bugging me the past few days as well, so this was pretty good to get through anyway considering how they are literally bothering me all day long.




Seated Calf Machine
100x20, 150x8, 150x8, 150x10, 150x10
200x8 drop 150x8 drop 100x15​​​​​

Squat Machine Calf Raise
27​​​​0x5, 270x5, 270x5


​​​

Front Squats
95x10, 135x5, 135x5, 135x5

Narrow A2G Squats
165x8, 165x8
One less set, but +3 reps each set.

Seated Leg Curls
170x10, 170x10, 190x6




Will do Donkey calf work tomorrow w/chest.

[Cantplankwell]

Cool man, thanks for stopping in! Maybe we'll get some hockey talk going on, both OUR teams and those we follow. Who ya got?

Nobody will know what we are talking about: Toronto Maple Leaf fan...for a very long time. Big fan of most of Toronto sports as well ie the Jays.

I play in an ov35 league once a week, and play some pick up whenever I can, usually on Thursdays. Used to play more a few years ago, but I cut back a bit to accommodate my other fitness regimes which are mainly weightlifting, strength and conditioning. Its a struggle sometimes to balance ...but mostly enjoyable. I have a journal on here as well.

Anyway welcome, will be interesting to see you blend the game with other fitness stuff.

Lots of good posters on this section, plenty of experience.

Regards
CPW

[StinnerOzz]

Nobody will know what we are talking about: Toronto Maple Leaf fan...for a very long time. Big fan of most of Toronto sports as well ie the Jays.

I play in an ov35 league once a week, and play some pick up whenever I can, usually on Thursdays. Used to play more a few years ago, but I cut back a bit to accommodate my other fitness regimes which are mainly weightlifting, strength and conditioning. Its a struggle sometimes to balance ...but mostly enjoyable. I have a journal on here as well.

Anyway welcome, will be interesting to see you blend the game with other fitness stuff.

Lots of good posters on this section, plenty of experience.

Regards
CPW

No worries, if you pop in here and we talk puck I'm all for it! One of my good friends has been a Leafs fan forever as well, he definitely gets some ribbing. They look really exciting this year and for the future though. Matthews is awesome. I'd like them to see some success as long as it's not at the hands of the Pens I've been a fan since I started watching around 91, which coincides with why I've always liked them. Mario was too cool; he and Bure were my guys as a kid!

As far as what I do, it's pretty much a mix of power & hypertrophy work. Sometimes I'll get the urge to put up bigger numbers and will shift to a 1-3RM focused effort mainly on bench. I don't dead much anymore and sadly my pullups are extremely limited thanks to my tendinitis. Ten years ago I'd warm up with 20 wide grip reps, now I can maybe hit 15 at absolute best and definitely not when cold. A couple years ago I couldn't even do 3 because pain and numbness would shoot up my arm and I'd lose my grip. Thankfully, pulldowns and BB rows are okay so I've been pounding those. When I started doing those earlier this year, I think 225x6 or so was my best. I could get a less-than-strict 8 in total. Now I'm doing that for 20 reps strict. I definitely got a bit more yoked through that progress!

[StinnerOzz]

Incline DB Press
50x10, 60x12, 70x10, 80x12, 90x10, 110x5

Converging chest Press w/3-second negatives
140x8, 140x8




Smith Close grip bench (excludes bar)
180x8, 180x8, 180x8

Rev Grip Pressdowns SS w/tail ends
70x8 / 70x6
Drop 50x10 / 50x8




Face Pulls
140x12, 140x12
150x8 SS w/45x10







Skipped
Upright Rows
95x10 drop 75x10
95x10 drop 75x10




The last set of Incline DB Press was rough. I originally intended to do 100x7-8 again, but they were all the way on the other side of the DB rack. 105s were nearby, but at that point I may as well have gone for the 110s... So I did!

[StinnerOzz]

How on earth do I change my age here? It defaulted me at 47 and I see no option to change in my profile or bodyspace.

[StinnerOzz]

Got a championship game tonight so I'm going to skate my legs off. Hope they're ready to go and I'm not too tired for a leg workout on Wednesday. I will have the next 2 weeks off from hockey though, so if need be I can push it to later in the week.

[Cantplankwell]

Good luck in your game

Some heavy lifting there!

During the skating season I cut back on intensity and volume. Cant go all in on both.

Do you customize your lifting specifically to become a better skater, or build work capacity?

My work capacity is way better this year, during the warmer months generally I do conditioning after my weights..HIIT, hill sprints, various crossfit wods etc. I am never tired during or after playing anymore.

[StinnerOzz]

Good luck in your game

Some heavy lifting there!

During the skating season I cut back on intensity and volume. Cant go all in on both.

Do you customize your lifting specifically to become a better skater, or build work capacity?

My work capacity is way better this year, during the warmer months generally I do conditioning after my weights..HIIT, hill sprints, various crossfit wods etc. I am never tired during or after playing anymore.

Thanks! We ended up losing in a shootout after exhausting OT tied at 4-4. Horrible way to lose, but what can you do. We always play our worst game against this team; I knew if we kept things right we would do well, otherwise we'd lose. We did score on our first shot about 30 seconds in, set up by yours truly faking everyone out to give a cross-ice pass to my incoming defender, but from that point to the middle of the 2nd we were falling out of position and chasing to make up for it. I keep telling my guys to cut that out but once someone makes a mistake, everyone overcompensates in a bad way.

I don't tailor my lifting to skating, but I probably should. The only thing I do to that note is basically superset unrelated muscle groups for my entire (or most) workout. Shortens breathing and rest time and allows for each muscle group to rest. For example, take my back day. I'll start off by doing the warmup wide pushdowns, then go over and warm up/doing a working set of calves or whatever is next. After a couple minutes of rest I'll move on to my first working set of 2 for back, then alternate in that manner. It helps w/stamina but not skating. As you might imagine I'm very strong on the puck and can throw just about anybody around at will, so I don't bother with any balance or stability work other than what I get from my lifts. I did have a period where my main leg lift was DB Bulgarian Squats, foot up on a bench, dipping my knee to the floor. I would be up to 80x6 for each leg which is good for a brutal beatdown both for my entire thigh/glute AND stability. I haven't done those in about half a year, but maybe I should get back to it. I'm having fun (usually) squatting now since I've been without doing them for a couple years since I was skating 2-3+ times per week all year long. My leg workout was relegated to about 1x per month and was mostly high-rep leg press like 20/20/20/15/15/12/10-8 topped off with hamstring curls. Those were brutal too, the working sets were basically failure at 12 or 15 and pause to 15 or 20 (and so on).

With a 3 year old, hockey, a large commute, etc. I can't afford over an hour in the gym. Even getting there 4x/wk is tough most weeks. I could get there more frequently at night BUT I'd have a hard stop at about 60min. As it is I can push to about 75 before I go home to see my boy for a bit. Ah well, like I said in my intro I enjoy what I do and don't care to be a slave to it anymore. Maybe that'll come when I can free up some time sometime somehow, but who knows. I'd like to have an easy 4th day to get in, but I'm so used to doing the high volume workouts from all the supersets that I run out of things to do! The past week or so I haven't done what I call my "bonus days" which are tri/delts getting their own day on the weekend. I got great results from the couple months I was able to do that, so hopefully I can rotate things in & out like that.

[Cantplankwell]

Not a big fan of shoot outs, thats too bad. There is no OT in our league, no non regulation. This is fine because we suck, have not won a game yet (11 or so in)Also I have not skated in over two weeks because life and work have got in the way. We have our league xmas party tonight...we play the second game which starts at 2200hrs (yes you read that right), so I would not get to the pub till 2330 or so. I have to get up early 0600 and drive ah 9 hour turn around (with a stop in Toronto to drop someone off) ..to go pick up one of my sons at university. Prudence and safety would dictate that I am a healthy scratch so l leave on time, not late because I spent 3 hours in hospital emerg getting my face sewn up (would not be the first time)...cant back off..have to play with that edge you know. I was supposed to lift last night but could not because it was xmas tree decoration night...a family event...would be very poor form to miss out on that. My lifting is mostly to reinforce my athletics..I do very little hypertrophy.

like you mention its always a tight balance with family and your own pursuits, Ill take what I can get, and do the best I can.

[StinnerOzz]

Not a big fan of shoot outs, thats too bad. There is no OT in our league, no non regulation. This is fine because we suck, have not won a game yet (11 or so in)Also I have not skated in over two weeks because life and work have got in the way. We have our league xmas party tonight...we play the second game which starts at 2200hrs (yes you read that right), so I would not get to the pub till 2330 or so. I have to get up early 0600 and drive ah 9 hour turn around (with a stop in Toronto to drop someone off) ..to go pick up one of my sons at university. Prudence and safety would dictate that I am a healthy scratch so l leave on time, not late because I spent 3 hours in hospital emerg getting my face sewn up (would not be the first time)...cant back off..have to play with that edge you know. I was supposed to lift last night but could not because it was xmas tree decoration night...a family event...would be very poor form to miss out on that. My lifting is mostly to reinforce my athletics..I do very little hypertrophy.

like you mention its always a tight balance with family and your own pursuits, Ill take what I can get, and do the best I can.

Bunch of random thoughts:


I believe the late game times for sure! We used to have 2300 start times but they did away with that and now the latest is 2220. 45 minutes regulation game time. We had all games around this time except the finals, which threw me off-schedule badly. It wouldn't have been so bad if I were able to get some rest prior to the game, but I've been taking over my wife's schedule of getting our son awake, to day care, and driving her to/from work due to surgery. So if that's not bad enough, I also lost over an hour in my commute due to traffic to get her last night, and I had 15 min. between getting home and getting the kid fed before I had to leave for the game. I was so tired with throbbing eyes that I almost drove into the wrong lane on the street without even noticing. No drinking for me so I'm right back home after the game. Only a couple of our guys participate in post-game "activities", haha. I do play often w/others who hit the bar between games on double-header nights, that's always fun. Me, I'll run and grab a burger or something to fuel up because I have all this muscle to carry around. Those guys don't have to worry about any of that!

As I said, we scored the first goal quickly, but then they tied AND had a rush where I swear 3 goals were scored on 5 shots AT MOST. We overcame that deficit to force OT and the shootout, but then no luck. I was next in the shootout and am usually good for a goal, but the way that night was going I'm glad I didn't have to do the skate of shame

I'll push today's big back/etc. workout to late afternoon. I bet I'll be dead tired leading up to it, feel amazing through most of it, tired during the last heavy sets, then as I finish up the final stuff I'll get my 2nd wind and feel ready to kick some ass.

I'm kinda lucky that my wife is always in bed by 9pm on weeknights, so in a worst case scenario I can plan to lift then. The gym is barely over 5 min. from my house so there's nearly no commute. Run in, hit it, and shut the place down at 10! Just makes me antsy all night when I'm busy otherwise, to make sure I get in an extra meal, pre-workout at the right time, etc.

[BigDad79]

Ozz - glad to see you over here. This place reminds me of the "old days" with all the activity. I can't even try to keep up 100%

[StinnerOzz]

Oh yeah, this place is way too busy to try to be like we used to be! That's OK, I have minimal interest and time these days anyway.



Speaking of that, I had to rush again today but was able to get the major stuff done. I'll have to throw biceps & traps into another day sometime! Put together a new ab giant circuit set and replaced an exercise for back.




Sicilian Crunch +20x5
SS w/Decline Bench Rev. Crunch x8
SS w/Ab Wheel x6
SS w/Side Plank @30 seconds each side

Sicilian Crunch +20x5
SS w/Decline Bench Rev. Crunch x8
SS w/Ab Wheel x6
SS w/Side Plank @30 seconds each side

(intended on doing a 3rd set of this, but ran out of time and had to split)




DB Rows w/3-second peaks & deep stretch
60x5, 60x8, 70x8


Diverging lat pulldown
220x10, 230x10, 245x10
Lowered these sets due to a heavier starter exercise (DB rows vs. straight arm
pushdowns)


BB Rows
185x20, 235x15, 235x15
Last set was rough. I think peg 5 is too high to keep proper form and is throwing off my form stability.






-------

Later in the week:



BB Shrugs
135x20, 225x10, 285x12, 315x12, 365x10, 405x6, 405x6

High Pulley Cable Curls
120x12, 150x12 (go up), x,

Face Pulls
140x12, 140x12
150x8 SS w/45x10

[Cantplankwell]

Happy holidays and Merry Christmas Stinner....keep your stick on the ice...and your head up .

[StinnerOzz]

Thanks bud, and to you as well!

My knees are still feeling weird. Not sure what the problem is but almost every time I walk or stand I'm feeling pressure inward at the lower portion of the joint. I've been worried about this leg day all week. I'm going to remove front squats for a while and see if that helps. Skipped my 3rd set of back squats again because of this.




Single leg calf raise
10, 10

Seated Calf Machine
150x10, 150x12, 150x12, 200x8

Donkey Calf Raise
180x15, 230x10, 270x8

​​​


Forward Facing Incline Bench Hammer Curls
20x20, 30x12, 40x8

High Pulley Cable Curls +pulses (narrow grip)
160x12, 160x12, 170x12

Seated BB Curls from lap
85x10, 85x10

Smith Machine Drag Curls (plate weight only)
50x12, 70x10 - feeling it out
100x12




Front Squats
135x3, 135x3, 135x5, 135x5

A2G Squats
165x8, 165x8

Seated Leg Curls
170x12, 170x12, 170x12

[StinnerOzz]

Tried to cram 2 days into 1 but had to skip traps and abs. Just too tired and the presses wore me out. That's OK, next week is starting up soon again! I'll be sure to hit em good. At least I did work my abs earlier in the week, but I do want to double that frequency.




Incline DB Press
50x10, 60x10, 70x10, 80x12, 110x5, 110x5
These were rough as hell today. Had a spot, thankfully, or they never would have gotten up. I went in earlier than usual and, of course, this is not the type of heavy exercise to do when you're not feeling 100%.


Converging chest Press w/3-second negatives
140x8, 140x8


Parallel Dips
20, 15



Machine dips
150x15, 175x8, 200x8, 220x8


Rev Grip Pressdowns SS w/tail ends
60x8 / 60x8 drop 40x10 / 40x8




Upright Rows
95x10 drop 75x10
95x10 drop 75x10

These felt so good today. Almost did a couple heavier sets but I felt it would be superfluous. I'm beyond the point of doing much for fun, especially when I'm already pushing it for time. I rarely if ever get to spend whatever time I want in the gym anymore, but the good thing is I'm always smoked when I leave.

[StinnerOzz]

Back & small stuff:



DB Rows w/3-second peaks & deep stretch
50x6, 65x5, 75x8

Diverging lat pulldown
220x10, 230x10, 245x10

BB Rows (peg 6)
185x20, 235x12, 235x12
3 fewer reps on the last 2 sets, but they were all perfect and the stretch from the extra peg depth was awesome. Really allowed me to contract properly. I'll take it!




Single leg calf raise
10, 10, 12

Seated Calf Machine
150x12, 170x10, 200x8

Donkey Calf Raise
180x15, 230x10, 270x8




BB Shrugs
135x20, 225x12, 285x12, 315x12,5,5 RP set

BTB Shrugs
315x10, 335x12