Liftin' weights & lacin' skates

[StinnerOzz]

LOWER #1 / ABS


Skipping hockey, hitting legs. Hope to hit em a little on Sat again, too.



Jumping split lunge
10 each, 15 each


Explosive Knee Grab Crunch
10, 10


Seated Calf Raise
90x25, 100x25
stretching
110x20, 130x15, 130x15

DC style (5s neg, 10s stretch each rep)
90x8


Lying 90* clock spins (feet up, rotate clockwise/counter)
@40s each way
(did not like these at all)
SS Frog Crunch: 20,15,10 RP


Plyo giant set, x2 rounds
-Depth jump (step off box, vertical jump) x5
-Side to side hops x5 each
-Unilateral glute bridge, explosive x10 each
-Broad jump x5
-Burpees x10

[StinnerOzz]

UPPER #1

No leg day #2 this weekend after all.


Mon: hockey
Tue: low vol lower
Wed: upper +delts
Thur: hockey
Fri: lower +delts?




BB Rows SS Flat DB Press
135x20 / 60x20
165x12 / 70x15
195x10 / 90x10


BB Rows SS Wide Grip Machine Rows:
255x6,4,3 RP / 180x5 w/5s peaks


Gironda High Pulley Rows, ROT8 grips, 1:1 pulley
70x7,6,6, 20s rest


20* Incline BB Press
195x5,5,5,5,5, 20s rest

SS Seated Cable Decline Press/Fly (incline bench, mid grip pin 19)
70x10 w/3s peaks & 5s negs +10s iso +10s mid-rom iso



BB Shrugs (slow to not aggravate) +BTB reps
135x10 +6
165x10 +6
185x8 +6
205x8 +5
225x6 +6
265x5 +5
295x5,3, 10s rest +5,3, 10s rest



DB Curls w/extra half rep @ top, 20s rest each
25x6,6,6,6,5,6 straight +6 bottom partials



EZ JM Press SS EZ skullcrushers
70x12 / 70x8

EZ Skulls SS EZ JM Press
90x / 90x12

EZ JM Press
120x6,6,6,6, 10s rest

[StinnerOzz]

LOWER #2 +ABS


Hockey was #1 last night. Skated too much and it sucked. Just getting this in for something.



Leg Extensions
60x6 add 80x6 add 100x6 add 110x6 add 120x8
120x4,4,4,4, 10s rest
140x4,4,6,6, 10s rest


Trap Bar RDL
155x8, 185x6, 235x6


Ab Wheel FLR
4/4/4
6/6/6
6/6/6


Standing Calf Raise off a step
+25x25, +45x20
3s peaks: +45x12, +70x8


24” Box jumps from floor sit
2 x5 sets


Frog Crunch w/3s peaks
12 +20s iso
12 +20s iso
10 +20s iso


Leverage Squat Calf Raise 2up/1down
140x6 +both x10
140x6 +both x8

[StinnerOzz]

FULL BODY


Was sick the other day and skipped upper. Hockey last night. Got a new tricep dip machine.



Machine Rows SS 20* Incline Cable Flies
140x15 / 5015
160x12 / 60x12
200x8 / 70x10
250x8/ 90x8


Hack Squats
70x8, 90x8, 120x12, 160x12


Upright (50*) Decline Cable Press/fly (pin 12)
150x6 drop 130x4 drop 110x6 drop 90x6

SS Low to High crossover fly: 30x12 each drop 20x8 (one at a time)

SS Dip Machine leaning decline chest press: 180x20


Neutral Grip Pulldowns
180x12,6,4 RP
Half-reps @ top w/straps: 230x5,4,3 RP


Nordic Curls, self-assisted
5,5,4,4, 20s rest


Hack Squats, Platz style
70x10,8,8,8, 20s rest

Went too light and turned my intended RP set into a cluster.

[StinnerOzz]

UPPER #1
PUSH

Had a friend over, went nice and slow for a change. Didn't log anything but remember the big stuff.



20* incline BB Press
135x15, 165x12, 185x10, 215x6, 235x5,2 RP

20* Incline DB Press
90x12, 90x10, 90x8

Upright Cable decline angle press/fly, pin 21
90x12?, 110x10-12?, 110x10-12?

High Pulley Decline Cable Fly/press
70? x20, 80x15, 90x12-15


DB Side Laterals
25x15, 30x12, 35x10-12, 35x10-12

Upright Rows
95x15, 95x12-15, 115x8-12?, 115x8-12?

Machine Dips
90x20, 180x12-15?, 270x?, 320x10?

[StinnerOzz]

UPPER #2
BACK


Had to cram this in between a million different things, had no time and even ran late. Took forever but got the important stuff done.

Hurt my lower back again so it's just as well I didn't stress it much with abs, shrugs, etc. Assuming I improve, the rest of my week will be

Wed: lower/abs
Thur/Fri: arms / maybe some sort of full body mix



Machine Rows
180x10
210x8
230x8
250x4,4,4,4, 20s rest each alternating no rest


Neutral Grip Pulldowns
180x12,6,4 RP
Half-reps @ top w/straps: 230x6,5,4 RP (+2 total)

[StinnerOzz]

UPPER #3
ARMS / DELTS


Have to kinda take it easy on my back, still bugging the hell out of me. I might be getting old, but considering the exercise I do daily and mobility I have this is still surprising that I can nearly cough too hard and throw my back out.


I really wanted to knock out 2 days of leg work, but that just isn’t happening. Can’t risk not recovering for hockey Monday. I’ll be happy if I can get away with a cheap leg workout tomorrow. I’ll see how the leg press feels, maybe bust out the Sissy bench, or otherwise just get by with curls/extensions and call it a week.



Machine Dips
180x12, 230x10, 270x10
3s peaks/negs: 320x8, 340x8, 340x8


Rev. Chins
6, 8, +25x6, +35x6, +50x6, +75x4


Unilateral Cable OH Extensions
50x12
60x10
70x6,5,4, alternating no rest


Incline seated outward DB Curls
35x12
40x6,5,4, 20s rest


Incline Seated Hammer Curls
50x4,4,4, 20s rest


Straight Bar Pressdowns
150x12,8,6 RP


Gironda DB Shoulder Compound w/20s
Side Laterals x10
Upright Rows x10
Scott Press x10
70* bent Rear Lateral Raise x10
Upright Rows x10
90* bent Rear Lateral Raise x10
Gironda DB Swing x12 total

[StinnerOzz]

LOWER #2
+ABS


Hockey was #1. Back felt OK but I didn't want to push it and make it worse again. Half-aasing leg day is ritual at this point, but they don't really suffer thanks to hockey.



Warmup circuits x2


Skater Squats: 6
Unilateral Glute Bridge, explosive: 10 each
Unilateral Calf Raise off a step: 6,6,6, alternating no rest
Hanging Pelvis Twist: 6 each side


Unilateral Leg Press
210x8
250x6 +6 bottom partials
250x8 +6 bottom partials


Leverage Squat Calf Raise, 3s peaks
90x15,10,8 RP


Dip Bar Ab Tuck
x10 +5s iso
x12 +10s iso
x15 +10s iso


Seated Calf Raise
90x8,8,8,8,8,8,8,8+20s iso, 10-15s rest


Seated Leg Curls, 2up/1down
50x10 each
60x10 each


Cable Leg Adduction
60x10,8,6 +10s iso each leg, 15s rest


Cable Leg Abduction
50x10,8,6, each leg, 15s rest


DB Suitcase Carry
90 @ 30s slow steps, each arm

[StinnerOzz]

UPPER #1
CHEST
+biceps, abs, traps, calves



Mon: hockey
Tue: back, delts/triceps?
Wed: lower +triceps/delts?
Thur: off?
Fri: upper
Sat: hockey



20* Incline Cable Flies
50x15, 70x12, 80x10


DB Shrugs SS BB Drag Curls SS Crunch
90x8 / 85x10 / +25x12 +20s BW hollow body
90x12 / 95x8 / +35x10
110x8 / 115x8 / +45x10 +20s BW hollow body


Machine Flies, half reps
140x8 +8 bottom partials
160x6 +6 bottom partials
180x5 +5 bottom partials


DB Shrugs
110x6,6,6,6,6, 20s rest


BB Drag Curls
115x5,5,5,5,5, 20s rest


Gironda Dips w/bounces
6,5,3, RP


Calf Raise peak holds between sets
30s, 50s, +25 @60s, +45 @45s, +70 @40s, +90 @45s


Guillotine Press
165x10 +8 half reps @bottom
drop 135x15 half reps @bottom
20s rest
Slight Decline Cable Press
100x10 +5 bottom partials


10* decline crunch w/2s peaks
10*,6,4* RP
* +10s iso

[StinnerOzz]

UPPER #2


Gonna give triceps their own day tomorrow or work them into lower day. Something like that.



BACK
+delts, triceps



Landmine Rows w/ROT8
115x8, 135x8
165x5,5,5,5,5, 20s rest


BB Shrugs (slow to not aggravate) + BTB
165x10 +6
215x8 +6
245x6 +6
295x5 +5
325x8,4, 10s rest / +6,4, 10s rest


Machine Rows
250x4,4,4, 10s rest each alternating no rest


DB Shoulder Press
50x12, 60x10, 60x10


Unilateral Cross Body High Pulldown
70x12, 90x, 120x8 each


Gironda DB Swing
30s x12 total
SS DB Side Lateral bottom partials: 30x12

DB Side Lateral Bottom partials
40x8, 45x8

Incline #2 Rear DB Laterals, short range
40x10, 45x8, 45x8

[StinnerOzz]

UPPER #3
Triceps, delts, abs


My week got absolutely ****ed up. Just got in to get triceps done this week. Probably skip legs this week unless I can do them Saturday afternoon, then hopefully upper on Sunday. Why bother planning it, I keep running into BS every week it seems.



CG Bench
135x15, 165x10, 185x8, 205x6, 205x5


DB Crunch w/3s peaks on everything
+25x6, +35x6, +45x5, +55x6
40* incline fwd cable V-sit: 120x6, 110x15


Pressdowns, 1:1 pulley and a little loose e/hard peaks and slow negs
V-bar w/10s iso final reps: 70x10, 80x8
Straight: 90x8


Rope French Press reps/iso
80 x5/5, 4/5, 3/4, 2/3, 1/4
70 x5/5, 5/5, 5/5, 5/5, 5/5


Gironda DB Shoulder Compound w/25s
Side Laterals x8
Upright Rows x8
Scott Press x8
Front Raise x8
70* bent Rear Lateral Raise x8
Upright Rows x8
Front Raise x8
90* bent Rear Lateral Raise x8
Gironda DB Swing x12 total

[StinnerOzz]

LOWER #1


Doing short-session doubles to make up for the lost weekend. Back to hit upper in a couple hours.



Warmup circuits


Single leg squats: +20x8 each
Unilateral Glute Bridge, elevated, explosive: 10 each
Unilateral Calf Raise off a step: 6,6, each alternating no rest
Hanging Pelvis Twist: 6 each side


Single leg squats: +25x8 each
Unilateral Glute Bridge, elevated, explosive: +20x6 each
Unilateral Calf Raise off a step: 6,6, each alternating no rest
Hanging Pelvis Twist: 8 each side


BB Front Squat
A2G: 95x5, 115x5, 135x6
Parallel paused box: 155x10, 185x6,5,4, 20s rest


Calf Raise / peak holds SS Tibialis Raise
x10 / 30s / +15x30
x10 / 50s / +25x20
+25x10 / 45s / +25x20
+45x8 / 60s / +30x15
+70x10 / 45s / +30x20


Nordic Curls, self-assisted SS Seated Leg Curls
5,5,5, 15s rest / 50x10, 3s peaks & negs

[StinnerOzz]

UPPER #1

CHEST / BACK


CG Rev MAG grip Pulldowns SS deficit bench pushups w/vest
120x10 / +40x12
140x8 / +40x12
170x6 / +40x12


CG Rev MAG grip Pulldowns
200x4,4,4, 20s rest


20* Incline BB Press
135x15, 165x12, 185x8
205x4,4,4,4, 20s rest
(narrow, narrow, wide, wide)


Seated Cable Rows, CG/overhand 1MAG grip
160x8,8,6,6, 30s rest

[StinnerOzz]

UPPER #2
ARMS / DELTS


Seated DB Curls SS OH DB Extensions
15x15 / 15x20 each
25x12 / 25x15 each
Hammers: 35x10 / 35x8 each
Hammers: 45x10 / 40x8 each


V-Bar Pressdowns +10s iso final rep each
150x10, 160x8, 160x10


DB Curls, a little momentum
45x6, 50x5


Machine Dips
320x6,6,6,6,6,6, 20s rest


BTB Cable Curls, 5s iso final rep each
50x12,8,6 RP
SS Concentration Curls: 20x10 w/5s peaks each


Lying DB Side Laterals
20x12, 25x8, 25x10 each


Cable Side Lateral bottom partials, over-stretched, unilateral
20x4 add 30x4 add 40x4 drop 30x3 drop 20x4

[StinnerOzz]

LOWER #2
+ABS



Leg Extensions
60x6 add 80x6 add 105x6 add 125x6 add 140x8
3s peaks: 125x6,6,6, 15s rest
Reps/iso: 120x5/5, 4/4, 3/3, 2/3, 2/5


Decline Crunch w/2s peaks
20*: x10,8,6, 15s rest
10*: +15x5,5,5, 15s rest


Trap Bar RDL
155x8, 185x8, 235x6, 275x5, 315x3, 335x3


Kneeling Cable Crunch w/2s peaks
130x8, 150x8, 150x8


Landmine Cossack Squats, high grip
45x10 total, low grip
25x8 total, wide to floor
15x10 total, wide to floor


Rev Leg Press Calf Raise
160x15
200x10,8 RP
230x8,5 RP



Hanging Leg Raise SS Dip Bar Ab Tuck
x8 w/3s peaks / 15

[StinnerOzz]

UPPER #3


BB Rows SS Deficit Bench Pushups w/vest w/extra half rep @ bottom
135x12 / +40x8
175x8 / +40x10
205x5 / +40x10


BB Rows
245x5,4,3 RP


20* Flat DB Press
90x12,8,6, 30s rest
/ 30s rest
30* Incline Cable Press
110x12 drop 90x8 drop 70x8


CG Rev MAG grip Pulldowns
180x5,3,3, 10s rest


EZ Skullcrushers: 80x15
SS Machine Dips: 270x10
SS Cable French Press: 80x8
/ 30s rest
Skullcrushers: 80x6
SS Machine Dips: 270x10
SS Cable French Press: 60x10


Well, my triceps are sure beat. Did full stop deep stretches on the French Press.


Upper on Sunday, hopefully with some friends. Will do low vol chest/back/delts. Hockey Mon/Tue which is the new schedule (got a few M/2 combos in there too).

[StinnerOzz]

UPPER #1

Had 2 friends over today, nice old fashioned session!


Rack Pulls
225x10, 315x6, 365x6


Machine Rows
230x10, 260x8-10?


Gironda High Pulley pulldown row
100x20, 140x12, 150x12


Flat DB Press
50x20, 70x15
90x12,6,4 RP


Guillotine Press
135x20, 165x12, 195x8


Machine Dips
320x12, 360x10, 450x10


DB Hammers w/3s peaks
40x10, 45x8, 50x6


Gironda DB Shoulder Compound w/25s
Side Laterals x10?
Upright Rows x8
Scott Press x15
70* bent rear lateral raise x10
Front Raise x10
90* bent Rear Lateral Raise x12
Gironda DB Swing x12 total

[StinnerOzz]

UPPER #2

Did this on fumes. Tomorrow hopefully get to do lower & abs.


Pullups SS Gironda Dips
6 / 6
6 / 6


CG Rev MAG grip Pulldowns
160x6,6,6,6,6, 20s rest
SS Machine Rows
250x3,3,2 each alternating no rest
SS bottom partials together x4,3,3, 10s rest


10* Decline Cable fly/press
120x15,8+3 bottom partials,6 +4 bottom partials RP
SS 30* Incline Cable Press
100x10, 10s iso, RP x6, 4 bottom partials, 10s iso, 10s negative


EZ Skullcrushers: 90x12,8,6 RP
SS Cable French Press: 70x15
SS BTB Dips: x15 +10s iso


Gironda DB Shoulder Compound w/30s
Side Laterals x6 +5 half reps
Front Raise x8
Upright Rows x8
20s rest

70* bent rear lateral raise x10
Front Raise x6
Scott Press x15
20s rest

90* bent Rear Lateral Raise x15
Gironda DB Swing x8 total

[StinnerOzz]

UPPER #1


Hockey last night & tomorrow. Upper #2 will focus on whatever I missed here.



Deficit Pushups w/vest / Gironda China
+40x10 / 6
+40x5,5,5, 10s rest / 6,4,4, 15s rest


Neutral Grip Pulldowns
180x6,6,6, half reps x6, 20s rest


10* Decline Cable Flies
50x6 add 60x6 add 70x6 add 80x6, 20s rest 90x6, 20s rest 100x6
Drop 70 isos @5s: peak, mid, stretch, mid, stretch


Guillotine Press
165x6,6,10, 20s rest


Machine Rows
180x8,8,8,8, 10s rest


Skullcrushers: 90x15
SS Rope Pressdowns w/3s peaks: 70x10
SS BTB Dips: x15
SS Cable kickbacks: 30x10 each


Cable Side Laterals, angled behind (“45* scalp plane”, from behind)
20x20,15,10, each alternating no rest


Bent Rear DB Lateral Swings
50x15,10,6 RP


_____



LOWER #3
Hockey was 1 & 2.


Skater Squats SS Unilateral DB RDL
6 / 40x5 each
6 / 50x5 each


Seated Calf Raise
125x10 / drop 90x15 / 60x25 / drop 35x30,20, 15s rest
x2 total


A2G: BB Squats
135x6, 165x4, 185x3, 205x3, 225x3
Took it easy on reps so I didn't fall out of form. I was about to fall asleep so I'm lucky I didn't just scrap these entirely.


10* Decline Crunch w/3s peaks SS Hanging Leg Raise
10 / 10
10 / 10
15,8,4, 10s rest / 10,5,5, 15s rest


Machine Hack Squats
90x5 w/3 bottom partials each
90x6 w/2 bottom partials each


Leverage Squat Machine Calf Raise
100x25 / drop 50x25 / drop BW x35 off a step
180x12 / drop 140x10 / drop 90x12


Nordic Curl, self-assisted
6,6,6, 20s rest



_____



UPPER #1


Deficit Ring Pushups w/twist SS BB Rows
x8 / 165x10
x8 / 185x10
x10 / 225x6


20* Flat DB Press: 90x10 +5 bottom partials
SS 20* Incline Cable Press: 100x12 +4 bottom partials
SS 30* Incline Cable Flies: 60x10 w/3s peaks
SS Cable vertical decline Press: 100x10 +4 bottom partials
SS High Pulley Cable Flies: 70x12 drop 50x12


Snatch Grip BB Rows
245x5,5,5,4,4, 30s rest


Ring Pelican Curls
4,3,2, 20s rest
First time, played with height. Did some reps, did some spotted/negatives


Rope Pressdowns, w/momentum: 120x15 drop 90x15
SS DB kickbacks: 30x12,8 RP


Unilateral Landmine Shoulder Press
45x15 each
70x8,5,4, each alternating no rest between arms, 10s between sets


Upright Rows, slow w/squeezed peaks
95x10,8,8 RP


_____


UPPER #2
Chest / back


10* Decline DB Bench SS T-Bar Rows w/ROT8 handles
60x20 / 115x10
70x15 / 135x10
80x20 / 165x8


30* BB Press: 185x12 drop 135x15
SS Vertical Cable Flies: 80x12 drop 60x10 drop 40x12


Machine Rows
230x12 drop 180x8 drop 140x12


CG Rev MAG Grip Pulldowns
160x6,6,6,6, 20s rest


_____


UPPER #3
arms/abs
Lower/delts tomorrow


OH DB Extensions
20x20, 25x15, 35x10


DB Curls +hammers
30x10 +5
*35x10 +5
*40x8 +6
*arm blaster


Machine Dips w/3s peaks
270x12, 320x8, 320x10


DB Hammers, loose, hard peaks
50x8
50x4,4,4,4, 20s rest


DB Kickbacks
30x15, 35x12


Ab Wheel SS Hanging Leg Raise
10 / 10
10 / 10
10 / 10


Straight Bar Pressdowns
130x20,10,10 RP


EZ Bar Russian Twist
70x15, 70x40 each side


_____


LOWER #3
Feel like absolute sbiit lately, don't want to do anything


Unilateral Leg Press
90x15, 120x15, 150x12 each


Trap Bar RDL
155x10-15, 185x8, 205x8


Trap Bar Calf Raise
155x10, 185x10, 205x8


A2G BB Squats
185x5, 205x3, 225x3


Seated Calf Raise
125x20 / drop 80x15 / 60x25 / drop 35x30,20, 15s rest


80x20 w/2s peaks
90x15,10 RP w/2s peaks


Machine Hack Squats, Platz style
75x8,6,4 RP


Leg Extensions w/3s peaks & negs SS Leg Curls
90x12 / 90x12
90x12 / 90x12

[StinnerOzz]

UPPER #1
CHEST / DELTS / ABS

Early day; threw it in during work. Back/tris tomorrow, lower Friday.



Deficit Ring Pushups w/twist
x8, x8, x10


10* Decline Crunch w/3s peaks: x8
SS Hanging Leg Raise: x10
SS Hollow Body Hold: +25 @20s


10* Decline Crunch w/3s peaks: x8
SS Hanging Leg Raise: x10
SS Hollow Body Hold: +25 @20s


Flat DB Press
90x8, 90x8
Holy **** I'm weak today.


10* Decline Crunch w/5s peaks: x8
SS Standing Cable Twist (#15) w/sport stick: 60x8 each alternating no rest
SS Kneeling Cable Crunch: 100x25


30* Incline BB Press
185x12, 205x8


Kneeling Cable Crunch: 150x12,10,8, 15s rest
SS Standing Cable Twist (#12-15) w/sport stick: 80x6 drop 60x6 drop 40x8 each alternating no rest before drops


Seated low cable upward fly: 50x15
SS high pulley downward fly/dip: 80x15
SS 30* Incline Cable Flies: 60x12 w/3s peaks


Upright Rows, slow w/squeezed peaks
80x15,10,8 RP


Cable Front Raise
30x15,10 drop 20x10 each alternating no rest

[StinnerOzz]

UPPER #2

BACK / BICEPS / TRICEPS


Ring Y Pulls
8, 8, 8


OH DB Extensions
25x20, 30x15


T-Bar Rows w/ROT8 handles
115x8, 135x8, 160x8


Tricep Bar OH Extensions
90x10,8,6 RP
1-2 reps short of F per set, to save my back


Meadows Rows
60x15, 70x12 each


Machine Dips
270x15,10,8 RP
w/15s iso final rep each


Unilateral Pulldowns, cross-body w/big stretch
80x4 add 90x4 add 100x4 add 110x4 add 120x8
each, one arm at a time


Double Rope Bent pressdown/kickback
100x15,10,8 RP


Gironda Chins SS Gironda High Pulley Rows
x8 / 150x8 drop 130x6 drop 100x8


Guillotine Curls w/5s peaks
130x8

[StinnerOzz]

LOWER #3 / ABS
Hockey was 1-20



Leg Extensions
60x6 add 80x6 add 105x6 add 125x6
60x8 add 80x8 add 105x8 add/20s rest: 125x12,10,10


Rack Pulls @ knee
225x10, 275x8, 315x4, 365x6*, 405x3*
*belt & wraps, left a few in the tank since I wasn't trying to tire out my back…or worse.


Seated Calf Raise
80x30,20,15,15+20s iso, 30s rest


Leg Press Calf Raise
DC style (5s neg & 10s stretch each rep)
270x8-10?
250x10


10* Decline Crunch w/2s peaks: x25 paused out
30s rest / Hanging Leg Raise w/3s peaks: x15 paused out


Frog Stance Leg Press
250x20, 340x20

[StinnerOzz]

UPPER #1
CHEST / DELTS

Tues: pull
Thur: arms
Fri: lower



Deficit Ring Pushups w/twist
x8, x8


10* Incline DB Press w/5s negatives
60x8, 70x8


20* Incline BB Press
RP 205x8,4, drop 185x6
(pinky/ring/index fingers @ power rings)


Ring Dips
5,4*,6*, 20s rest
Tried to include a twist, but my wrist hurt.
*bulgarian (w/fly motion)


Seated low cable upward fly: 60x15
SS high pulley downward fly/dip: 100x10
SS 30* Incline Cable Flies: 60x8 w/5s peaks



Upright Rows, slow w/squeezed peaks
85x15,10,8 RP


Cable Front Raise
35x10 drop 25x10 drop 20x12 each alternating no rest

[StinnerOzz]

UPPER #2
PULL / ABS

Hockey last night and tomorrow. Arms Thurs, lower Fri.



Ring Y Pulls
8, 8, 8


Neutral Grip Pulldowns, 2s peaks/negs/stretch each
120x10, 140x8, 160x6


DB Crunch
25x12, 25x15, 25x15, 35x12


Wide Pulldowns
180x10, 200x6
Loose:200x4,4,4, 30s rest (slightly wider than shoulders)


Cable Chops, alternating sides no rest
70x5,5
90x4,4
110x3,3,3 (5s RPs)


DB Rows
90x8, 110x6
130x8 dead stop w/some momentum