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  1. #811
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 1,272
    Rep Power: 5346
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    StinnerOzz is offline
    Chest and back still a little sore from the other day, so I did winged it so I wouldn't have to chase numbers.



    UPPER 2



    Warmups
    Gironda Chins SS Gironda rows x5 / x5 - 2 sets

    Seated Leg Tucks hard squeeze x15, x15



    Landmine linebacker Rows reps/peaks: 90x5/5, 5/5, 5/5, 3/3, 3/3, 3/3

    RP / V-Bar J-Pulldowns 2s peak/neg: 120x8 / drop 100x8

    RP / BB Power Rows
    255x3,1,1 RP



    Incline BB Press w/extra half rep @ bottom
    175x6,4 RP

    SS Standing Ring fly/dips x10 (start standing, do fly movement to lift myself up almost like a dip by with an inward ring motion instead of motionless like normal ring dips)

    RP / Guilotine Press 3s negatives 135x10



    DB Side Laterals: 15x25, 15x20
    SS Gironda DB Swings 15x10 each side
    SS Bent Rear Laterals: 40x15,8 RP
    SS Incline Rear Delt DB Swings 30x15



    Incline Hammers 30x17,8 RP
    SS Single-arm BTB cable curls 25x5,4,3 alternating each arm



    OH DB Extension: 20x25, 30x15, 35x10

    French Press: 80x20

    BTB Dips 3s peaks: x12-15?,10 RP
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  2. #812
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 1,272
    Rep Power: 5346
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    Crazy past few days. No lifting, but eating mostly right. Looking good. I got a 40lb. weighted vest to for dips since I can’t use a belt (bar height doesn't give enough clearance). I got this instead of chains for ease of use and other possible uses. If I need more weight, I can get some chains or use a 25lb plate(s) which will clear. A 35-45 will not work at all, so that'd the cutoff and I can't strap 4 25s on lol...



    I'll probably do avs/calves/cardio tomorrow, then an upper and lower day by Friday.


    -----



    FULL BODY / UPPER & LOWER 1




    Warmups - x2 sets
    Deadlifts 185x4 / Pullups x4 / Incline ring Pushup x8 / BW Sissy Squat x6
    (falling out of favor with my sissy bench, sadly)



    Deadlifts SS Pullups
    275x3 / +40x3 - x3 sets, 1m rest
    90s rest / 275x6,3 RP / +40x4,3 RP
    Whew…


    Cable Rows
    140x5 - x4 sets, 30-40s rest


    Squats, bench for parallel, heels elevated
    185x4 - x8 sets, 40s rest


    Parallel Dips w/vest
    +40x4 - x4 sets, 20s rest
    RP Guillotine Press: 145x15
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  3. #813
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 1,272
    Rep Power: 5346
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    CALVES / ABS / CARDIO



    Warmups
    BW calf raise SS Frog Crunch
    +40x15 / 15
    +40x15 / +15x80pp


    BW calf raise @20s / +10s iso - x10 sets
    Ouch!
    2up/1down x10 for left leg




    Ab Giant TUT set
    *20s iso hold after set

    *#5 Decline Bench Rev. Crunch x8
    *#3 Decline Bench Half Crunch x10
    Gironda vacuums: @60s
    Seated Leg Tuck 5s peaks x8 / straight reps x8
    *Oblique Jackknife x12 each
    *Serratus cable crunch 50x10,10,8 each alternating no rest
    Gironda vacuums: @60s
    Twist mountain climbers x30 each




    Jump rope @11min., 45s on/off
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  4. #814
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 1,272
    Rep Power: 5346
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    StinnerOzz is offline
    LOWER 2 / LEGS / ABS / CALVES



    Warmups x2 sets
    Goblet squat 70x5 / DB RDL 60s x5/ hanging trunk curl x5


    Calf raise off a step x30



    Front Squats Frog stance SS DB RDL
    135x6 / 60x5
    165x5 / 60x5
    185x4,3 drop 155x5,5 cluster / 70x8,5 cluster


    Leg extensions 5s iso+5 reps - 40lbs x5 rounds
    SS Lying leg curls 3s negatives 30x15
    RP straight reps 30x8
    SS Leg extensions, toes in 40x20




    Calf Raise x20s + 10s iso
    x8 sets
    +2up/1down x10 for left leg


    Ab Pulldown https://www.youtube.com/watch?v=2fbujeH3F0E
    50x10, 65x12, 85x12

    Cable Leg Tucks w/3s peaks
    25x6,6 cluster set
    Stopped because I got a bad cramp, the type which makes you think your abs are going to explode
    Last edited by StinnerOzz; 10-22-2020 at 06:56 PM.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  5. #815
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 1,272
    Rep Power: 5346
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    UPPER 2


    Warmups
    Pullups x6 / decline pushups x8 - 2 sets



    Parallel Dips w/vest
    +40x6,6,6,4,4,4 - 30s rest
    SS Low Ring “Flybrid” pushup (just named that as I wrote this, ha…) @30s



    Neutral Grip Pulldowns
    140x6 add 160x5 add 180x3 add 200x3 add 210x3 / drop top partials 200x10
    SS top partials 200x8
    RP Cable Rows (straight bar for a change) 5s peaks 140x8



    Y Raise (lateral raise leaning against Incline bench) SS Bent Rear Laterals
    15x15 / 35x12
    20x12 / 35x12

    Cable Y Raise: 15x10 each



    Incline Hammers 35x12,8 RP
    SS Single-arm BTB cable curls 17.5x12,8 each



    OH DB Extension: 25x20, 30x15

    French Press: 90x15

    BTB Dips w/vest, 3s peaks: x10,6 RP

    The vest isn't too useful while doing these. It's pretty long so it sits right on my hip joint and pushes up into my throat while I lean away from my arms to dip. For 40lbs. I can just use a plate on my legs like I always used to. I used to do 4 plates stacked on my legs, so 1-2 won't be a problem at all to get away with.
    Last edited by StinnerOzz; Yesterday at 03:38 PM.
    Lifting. Hockey. Headbanging.

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