Liftin' weights & lacin' skates

[StinnerOzz]

Some outdoor skating along my son riding his bike for cardio over the past few days, but that’s it. Was saving my efforts to continue my cut routine. I think after these 4 weeks I’ll begin adding calories in and more or less “gaintaining”. I will do some sort of combination of this program & my own, using a 75%+ rep max for compounds for a bunch of sets, plus some hypertrophy work.






SUN / Day 1 / Week 5

3 reps, 10 sets

Day 1 Progression:
Weeks 5-6: lower rest from 45s to 40s for
Weeks 7-8: increase weight 1.5-2%
Cardio: +90s


(For reference, Day 2 will see the same weight increases on weeks 5-6, then shorter rest on weeks 7-8. All cardio-only days are +60s)



----

Warmups
Mix of Ring pullups/dips/deads - x2


Deadlifts: @255

Pullups: +50lbs

Front Squats, narrow: @165 (bench for depth)

Slight Decline Bench: @215 (9 sets x3, and 1 set x6)
(#2, pinky on power rings)


Jump rope @11.5 min

[StinnerOzz]

MON
CALVES / ABS


Various calf/crunch warmups



Wide Donkey calf raise off a step, heels close to floor, toes in
+90 repped to a burn (20) toes in
Then toes straight x8,12,12 RP
SS w/3s peak & stretch, toes in: +45x8,6 RP


Seated Calf Raise w/3s peaks & stretch
110x4 / drop 90x4 / drop 70x5 / drop 50x6-8 / straight reps 50x6


Rev Raise off a step
25,15,10,8 RP



Abwheel FLR, knees on Bosu: 3 each, 3 each


Giant sets:
#3 Decline Bench Rev. Crunch x8-12
#5 Decline Bench Leg Raise (higher angle) w/3s peaks: 8
#3 Decline half range crunch x10
#3 Decline Decline Russian Twist +20x15 each, fast
Gironda vacuums: @40s


#3 Decline crunch +20x8 / drop bw
Gironda vacuums: @20s
Serratus Cable Crunch 70x8,6,6 alternating no rest each SS w/10s iso once each side
Lying Leg Raise x15,10 RP
Gironda vacuums: @20s

[StinnerOzz]

Day 2 / Week 5

3 reps, 10 sets

Day 2 Progression:
Weeks 5-6: increase weight ~2% vs. weeks 1-4
Weeks 7-8: lower rest to 40s between sets
Cardio: +90s

I don’t have fractional plates so 5lbs. all around was close enough to the planned weight increase. I’m sure I’m not overdoing it. I'm hating this schedule, hate knowing I can't wing it at all and have to go by the clock. I might have to stop it early due to lack of mental capacity from everything else going on. I say that often and change my mind, but I put this workout off 3 days in a row for crying out loud. That's entirely unlike me and it's got nothing to do with the actual lifting which is the scary thing.


I like this for legs and back, and even my biceps get hit well with these exercise choices. Delts are OK I suppose, pecs to a lesser extent, but definitely not triceps! I bet half my problem is they were always so good anyway, they're getting to "even". I don't like that, that's for sure!




Warmups - ring pushups/gironda chins/Skater squats


Narrow heel-elevated BB Squats @210 (+5lbs)
Combined last 2 sets into 1 set of 6.


Cable Rows @180 (+5lbs.)
Shortened rest, by feel.


Push Press @140 (+5lbs.)


RDL @230 (+5lbs.)


++Bonus tricep crisis workout
Incline skullcrushers: 70x25,15,10 RP
Cable Rope French press w/5s peaks/negatives
50x6,4 RP
RP straight reps x8

[StinnerOzz]

Planned on doing upper & arms again on Sunday, I was still sore. Planned on doing so Monday, we had last-minute holiday plans come up. So I skipped everything and had some bad food.

BUT I did pick up a lying leg curl/leg extension combo machine so all is not lost! Of course, that's useless in this program I'm finishing up, but once I'm back to my own stuff I will definitely cycle them in. I prefer lying curls over seated anyway, and doing them w/my unstable pulley in my cage. That works fine, but if the rep tempo gets quick then the weights swing and that sucks. Plus the ankle cuffs are often a PITA especially when going around a 10RM clip. What's funny is the leverage on this thing is a lever for plates, so even 50lbs. worth is pretty heavy. That's actually good though, no need to move many plates to use it. Wife also has a new elliptical on order so we'll have a cardio machine soon. It has a seat to serve as a bike too, so I'll be able to do bike sprints if I want! Hopefully it works well for that.

I should be back to it later today, even though my triceps are still sore as hell from that 50-rep bonus workout on Saturday. I didn't expect this much soreness, but they have been neglected for a while...

[StinnerOzz]

(insert complaints and excuses here)





TUE / Day 1 / Week 6, kinda/sorta


----


Warmups
Mix of Ring rows/dips/deads - x2



Deadlifts
255x4,5,6 RP
275x8,4 RP


Pullups
+60x4,3,3,3 RP


Slight Decline Bench (#2, pinky on power rings)
185x15,8,4 RP w/10s iso on last rep of each


Front Squats, frog stance (bench for depth)
135x8,8,8 cluster sets
185x8,5 RP


Lying leg curls w/3s peaks: 40x8-10?
SS leg extensions, toes in, 5s peaks: 40x12?


Ring dips, feet supported, 5s negatives: x8

[StinnerOzz]

CALVES / ABS / CARDIO



Warmups: various calf raise/crunch work



Donkey calf raise off a step, heels close to floor, toes in
+90 repped to a burn (20)
15s rest x8,8,10 RP slowwww
30s rest +45x8,6 RP w/3s peak & stretch


Seated Calf Raise w/2s peaks & stretch
115x5 / drop 90x4 / drop 70x8 / drop 50x8 / straight reps 50x12,8 RP


Rev Raise off a step
25,15,10,10,10 RP




Abwheel FLR, knees on Bosu: 4 each, 4 each


Giant sets:
#3 Decline Bench Rev. Crunch x12
#5 Decline Bench Leg Raise (higher angle) w/3s peaks: 8
#3 Decline half range crunch x10
#3 Decline Decline Russian Twist +20x15 each, fast
Gironda vacuums: @30s?



#3 Decline crunch +20x8 / drop BW x6
Gironda vacuums: @20s
Serratus floor crunch 20s x15
Gironda vacuums: @30s
Lying Leg Raise x20
Lying Gironda vacuums: @40s

[StinnerOzz]

FRI / Day 2 / Week 6, kinda/sorta


Based on the 10 sets, 3 reps, 45s rest plan. Upping intensity overall because I’m feeling like things have stalled again. While it’s most likely entirely my fault for being a bit lax, I find my intensity & frequency has always made up for that. Bad news for right now, but good news for when I get off this entirely and carry over what I liked about it in addition to a better diet than I had before. Hopefully!



Warmups - ring pushups/gironda chins/Skater squats



Narrow heel-elevated BB Squats
185x5,5
SS / add 205x4,4
SS / add 225x4,4
RP Sissy Squats x6
SS Leg Extensions, toes in w/5s peaks & negatives: 40x10


Cable Rows
190x8,4,4,3
RP Pullups w/3s iso mid-rep x5
SS J-Pulldowns 150x5,5 cluster


Push Press: 155x3,4,5
RP Snatch Grip High Pulls 175x4,4,4 RP
SS DB Side Laterals rep/iso
@25x 5/5, 4/4, 3/3, 2/2, 1/1

Rear W Laterals: 30x20,10 RP
SS Face Pulls (lat stack) w/5s peaks: 50x8



RDL: 245x6,4,3 RP

RP Lying leg curls w/5s peaks & negatives 30x8



I *plan* to have an arm day tomorrow.

[Cantplankwell]

Nice find on the curl extension combo!, would love to have room for that here, along with other cable machines.

Way to keep at it and piling on the work, does not look like you are stalling to me.

Those 155lb push presses are strong numbers!

Ill catch up with you more later on, been super busy...wife about to pile on the fall "project list" now that the heat is gone.

[StinnerOzz]

Nice find on the curl extension combo!, would love to have room for that here, along with other cable machines.

Way to keep at it and piling on the work, does not look like you are stalling to me.

Those 155lb push presses are strong numbers!

Ill catch up with you more later on, been super busy...wife about to pile on the fall "project list" now that the heat is gone.

I hear ya! I missed my workout yesterday because I was putting in a new patio door and it went longer than expected. I was so beat from the heat (plus I impaled myself on a nail) that I zonked out in the late afternoon. Today I'm finishing up, and I think at this point I'll just do a full upper workout tomorrow w/emphasis on arms. I don't think I'll be hitting any big leg work this week since my foot is killing me, so it'll be an upper body blast for sure. That new machine will come in handy here though! I can do leg curls and extensions all day and not bother my foot.

My stalling is moreso about fat loss. Since I've lost size from the cut, the only way that's acceptable is if I keep leaning out and I feel I've stalled too much. Not sure what to do except go back to my usual routine that I know works for me, and see how that goes w/the cutting diet. More cardio would be nice too, but until the elliptical gets here it's only jump rope & skating for me. Cutting sucks if you don't know what works for sure. Everything feels like a guess and a risk until you reach your destination and confirm everything. Or not. Meanwhile your muscle mass may take a hit, which for me is the #1 thing. Then again I may have gotten as far as I can w/this cut for now and can maintain+ for a while before I give it another go sometime. It'd be nice mentally, that's for sure. Crazy I went from eating anything I wanted and feeling fine to feeling like eating a small handful of chips ruins my entire day even if I cut calories elsewhere. I'm definitely leaner, but I'd have expected to be closer to RIPPED by now since it's been months.

[StinnerOzz]

I’ll get legs back in the mix when my nail-hole doesn’t hurt anymore.

Until then, back to my roots. Tomorrow I’ll at least do calves, abs, and leg extensions/curls since they’ll save my feet.


****ing bowflex dumbbells, one of the big plates got scuffed badly and now it won't attach to the handle. Ruined any plans with DBs over 35lbs until I can get a replacement.


UPPER #1

Warmups
Gironda Dips x6 SS Pullups x6 SS Rope Face Pulls 50x10 - 2 sets


Incline BB Press, slow and extra focused on pecs
135x12 RP/add 155x6 SS/add 175x4
SS Slastix/Band Hybrid Dip/Fly @ 60s
SS Gillotine Press 135x12,10 RP


BB Rows: 225x6,6,6,6 RP
SS Gironda High Pulley row, 30s rest between each
135x8, 135x8, 135x6, 135x6


Leaning DB laterals: 35x6 / drop 30x6 / drop 25x8 / drop 20x8 each
RP DB side laterals Peak/rep: 20@ 10/5, 10/5, 5/5
RP 20@ 5/5, 5/5, 3/3


DB Hammer curls w/3s peaks: 25x5 add 30x5 add 35x8?
SS Drag Curls clusters: 85x6,6,6
SS Guillotine Curls 90x6 / drop 45x7-8 w/5sp
SS BB curls 45x30


Incline skullcrushers: 70x25,15,10 RP (add)
RP Floor Skullcrushers dead-stop: 95x5,5,3 RP
RP Cable Rope French press w/3s p/n
50x6 / straight reps x8
SS Straight Bar Pressdowns w/triple peaks 50x6 / drop 40x5
SS CG Bench 135x5 w/2 half reps @bottom each rep




French press on lat tower = not a good idea (range topped out, has to kneel)

If nothing else, I get wayyyy more pumped from. A workout like this than the other one.


I'll emphasize rear delts next Upper day. Not sure if I'll get away with calf work tomorrow or not, but I'll try. We'll see how badly my wound stretches when I stretch my foot. I actually stepped on ANOTHER screw tonight right before my workout. I tight I cleaned up the project site good too! It didn't go in nearly as bad as the nail did, but i still had to yank it out hard.

Anyway, it's getting better but still hurts a lot even with stuff like rows or...sitting down or walking 😂

[StinnerOzz]

CALVES / ABS / LEGS


I am down to 183 all of a sudden and I don’t know if it’s eating too little, losing muscle, stress, all of the above, or what, but I still feel like I’ve been stalled in getting leaner for WEEKS and this is pretty much the final straw. I could feel it coming for a while and here we are. I figured I'd get pretty ripped around 180 but at 183 I'm not sitting on a cold six pack so "ripped" is probably going to be closer to 170. No thanks. I'm lean enough for now and will start adding carbs into my days. I will begin by demolishing some heavy carbs post-workout. Once the elliptical arrives I'll do HIIT 1-2x per week and continue on w/a thoughtful diet, like eating fats & veggies throughout the day and carbs post workout. Maybe 30-40g pre-workout or at breakfast, but we'll see. I won't completely abandon trying to lean out but I'm not going to use every bit of strength I have to fight wanting carbs or some junk here and there. I've got too much going on that totally drains me as it is, I don't need lifting to do the same. It was simple at first, but I'm beaten down bad now mentally as far as dealing w/my change in size goes. The calorie deficit doesn't help either.

Anyway, tonight was awesome and my foot felt fine!



Warmups:
Skater Squats x6/lying ham bridge elevated 25x12/single-leg calf off step x8/crunch x20
2 sets

-----

Landmine Linebacker Calf Raise off step (30lb. apparatus)
+90x20,10,5* RP
+120x10,6,5*,5*,3* RP
*double peak/2s iso hold each rep


Ab giant set
#3 Decline Bench Rev. Crunch x12 (10s neg last rep)
#3 Decline Bench Crunch w/3s peak x8
#5 Decline Bench Leg Raise (higher angle) w/2s peaks: x10-12?
#3 Decline half-rep iso 30lbs @ 40s
Gironda vacuums: @40s RP 30s


Rev. Raise off a step: x30,15,15 RP
Seated tibialis raise +70 3s peaks/2s peaks/Straight reps xF each



Front Squats, frog stance (bench for parallel depth)
155x8,6,5,4 clusters for volume
185x8,5,5 RP

RDL: 185x4 add 205x4 add 225x4 add 245x4
SS Leg Extensions w/5s peaks: 50x15
SS Lying Leg Curls: 50x10 drop 2up/1 down 25x6 each



Abwheel, knees on Bosu: x10 w/10s plank last rep RP x5 w/5s plank each rep
SS Gironda vacuums: @40s


RP giant set to finish:

Hanging trunk curl x12
Lying Leg Raise x12
Oblique Jackknife x5,5 alternating each
Serratus Cable Crunch 70x8,6,6 alternating no rest each
Gironda vacuums: @30s
Twist crunch x20 each side RP'd



I'll do seated calf work w/upper tomorrow unless they feel too beaten.

[StinnerOzz]

Took a look at some photos and such, I'm MUCH leaner than I thought. Just my lower pecs and abs aren't getting ripped yet and I'm too light to keep it going full-bore at this point. Also I need a mental break from constant worry as I've mentioned. Working out on the fly was a lot more enjoyable than the other routine too, which is huge.




UPPER minus arms



Warmups
Ring warmup x2
Unsupported dips x6/inverted rows x7/supported pullups x4

Standing calf off a step double peaks
x6 single leg, x12 double



Flat BB Press RP set
185x12,8 / drop decline x5 2/half rep @ bottom
RP Unsupported Ring Dips: x8 w/20s iso
SS Guillotine Press; 135x9
SS Low Pulley fly for lower pecs 35x10 each


Neutral grip pulldowns: 190x6,4,4,3,3 cluster
SS Cable rows w/5s peak/neg: 100x8
SS DB Pullovers: 70x10


Snatch Grip High Pulls
185x4, 205x3, 225x2, 225x2,1 RP


Face pulls 70x12 +20s iso

Bent cable Rear laterals row kinda move
Used a rope to mimic a Rev fly
70xF with 3s peak every other rep. Failure was when my abs cramped and I had to stop contracting them before they blew up…



Gonna do arms & calves tomorrow. Planned on calves today but I couldn't feel em well after warmups and chose to skip them for when I have less to do.

[StinnerOzz]

ARMS / CALVES



CG Bench 135x20, 155x12, 175x8


DB Curls SS Hammer Curls
20x12 / 20x10
25x10 / 25x8
30x8 / 30x8


V-Bar Pressdowns triple peaks 50x8
SS Face Fwd Cable Extensions 2s peaks 50x8
SS Band Tate Press w/3s peaks x8 (weird to figure out, but painful in a good way)


Concentration curls 3s con+ecc
25x8 +20s iso last rep each
SS Rev Cable Curls
50x4 / cable curls x3 each w/triple peaks


Parallel dips, tricep focus: BW x20,10,10,10 RP




Seated Calf Raise w/2s peaks
90x8,6,6,6 RP
90x10,6 RP / drop 70x8,6/ drop 60x8,5 RP

Each SS w/BW raise peaks xF


Really felt my calves today! Glad I waited instead of wasting time just going through the motions yesterday.

[StinnerOzz]

Did some skating sprints today. Originally wanted to do legs today but got stuck on some house stuff and then my son wanted to go play outside on wheels. I ended up racing him and my wife around the neighborhood on their bikes. I finished while they were around 20% of the way complete - lol. I was smoked! Legs were too sore to lift afterward and lungs needed a while to calm down. I will try doing actual HIIT this way (a mile exact, which is cool) sometime, maybe 30/30 or 30/60. Today I just sprinted as long as I possibly could before I got tired, then kept a brisk pace and sprinted on/off as I could. That first blast was brutal though, then the last 1/3 or so was tough too. I wonder how long it took and how my pace kept up...

Back to high intensity+low/moderate volume tomorrow. Vacation Sat-Mon so I'll eat plenty of junk and get no training except walking. Oh well!

[StinnerOzz]

UPPER

Warmups
Unsupported ring dips x6/elevated inverted ring row iso @10 x3/Pullups x4 - 2 sets



Slight Incline BB Press, slow and extra focused on pecs
135x12 RP/add 155x6 SS/add 175x5
SS Unsupported Ring Dips x8,4 RP +20s iso
SS Guillotine Press w/5s negative: 135x6


BB Rows: 225x6,6,6,6 RP
RP Gironda 45 degree pulldown, 30s rest between each 90x8, 90x6, 90x6, 90x5
SS Face pull iso holds 90@60s neutral / 90@20s overhand


BB shrugs (*3s peaks)
135x15 add 185x6* add 215x5*add 275x6,5,5 RP (power shrugs on RPs)



Mini break to get on a work meeting

------

DB Hammer curls w/3s peaks: 25x5 add 30x5 add 35x8
RP Drag Curls clusters: 95x8,6 RP
SS Guillotine Curls w/3s peaks 75x8,5 RP


Incline skullcrushers: 80x25,15,10 RP
SS Parallel Dips: +25x12,8,6 RP
SS Tail Ends: 50x8,5 RP




Want to save dead stop Floor Skullcrushers (95x5,5,3 RP) and delts for next upper day.

Lower tomorrow.


edit: @CPW, how about Hellebuyck with the Vezina! Incredible.

[StinnerOzz]

Another conference call workout...



LEGS / CALVES / ABS


Warmups
Skater Squats x4 / elevated Ham Bridge +40x4,4 dual/single / Sissy Bench x4 / DB RDL 45x6
Skater Squats x4 / elevated single Ham Bridge +40x6 / Sissy Bench x4 / DB RDL 45x6



Heels elevated Squats (bench for depth)
135x5 add 155x5 add 165x5 add 185x5
185x3 add 205x4 add 225x3,2,1 RP

RP Gironda Sissy 40x8
SS Leg extensions toes in/3s peaks/negs 50x12
+20s iso last rep


Lying Leg Curls 3s peaks/negs
40x12, 40x10
2up/1down 20x10 each



Various warmups

Calf Raise off a step, toes in
slow but nothing special
+70x12,8,6,6 RP

Standing Calf Raise (+10s iso on final rep each)
+50x10 / x10 / x10 partials
+hard stretch




AbWheel/Swiss Ball Pike/Hanging Trunk curl/Decline Rev. Crunch (#5)
x20 / x10 / x6 / x6
x15 / x8 / skip / skip

[StinnerOzz]

UPPER



Ring warmup x2 sets
Supported inverted rows x7/pullups x4/Supported dips x10



Neutral grip pulldowns: 190x6,4,4,3 cluster
RP Cable rows w/3s peak/neg: 160x6,3 RP
SS DB Pullovers: 70x10


Flat DB Press 80x12,8 RP
SS decline 70x6 w/half reps @ bottom
RP Unsupported Ring Dips reps/isos
2/10, 2/10, 2/10
SS Guillotine Press; 135x8 +top partials x6



Leaning DB laterals drop sets: 35x8 / 30x6 / 25x8 / 20x iso @5s x5

Face pull iso holds 90@30,15
SS Bent cable Rear lateral row w/rope
80xF with 3s peak every other rep



CG Bench 135x15,10,10,7 RP


Incline DB Curls: 35x8 +20s static
SS DB Curls: 30x8 / hammers 30x6
SS Rev Cable Curls triple peaks 30x7?

[StinnerOzz]

LEGS / CALVES / ABS

Warmups x2
Skater Squats x6/elevated ham Bridge +25x12/single calf off step x8/frog crunch x10


-----

Landmine Linebacker Calf Raise off step (30lb. apparatus)
+90x20,10,10 w/big stretch RP
+125x10,8,8 w/10s iso last rep of each (partials where necessary)
+hard stretch


Rev. Raise off a step: x30,15,15,10-,10* RP
*20s iso last rep


AbWheel/Swiss Ball Pike/Hanging Trunk curl/Decline Rev. Crunch (#5)
x15 / x10 / x6 / x6
x15 / x10 / - / -

-----


Front Squats (bench for parallel depth)
Frog stance 155x8,6,5 clusters
Normal 185x8,5 RP

Leg Extensions
55x8 - 5s peaks/negatives
80x6 - 5s peaks


Lying Leg Curls
30x15, 40x12



All-angles giant set upon giant set to finish
#3 Decline Bench Rev. Crunch 3s peaks x5
#3 Decline Bench Crunch 5s peaks x5
Gironda vacuums: @30s
#5 Decline Bench leg tuck 2s peaks x8 not feeling it
Oblique Jackknife x10,5 alternating each
Lying Leg Raise 5s negatives x6
Twist crunch x10 each
Gironda vacuums: @30s




Assembled our new elliptical machine today. It's a hybrid piece that also has a bike setup. Our home gym has exploded, here's what I added during the lockdown. Funny thing is everything is unnecessary. The necessary stuff (rack, plates, benches, dumbbells) were already in place as a doomsday option...and I guess doomsday came - lol


Lat tower/low pulley
Sissy Bench
Leg curl/extension machine
Seated calf
Olympic rings
Assorted cable accessories
Upper/lower pulley rack setup
Landmine linebacker assy
FID adjustable bench (replaced old FID, still have the commercial adjustable I may sell soon)
Elliptical/bike hybrid
Big plate tree
Dip bars
More mirrors & flooring

[StinnerOzz]

Vacation this weekend, lots of biking, walking, bad food, but not totally pigging out. I had fun.

I've got to work in some HIIT on the new cardio machine sometime and alsl try to do some skating before it gets too cold. First thing's first, weight lifting.




UPPER

Warmups
Ring dips x6/ring pullups x6/face pulls 50x12 - 2 sets



Slight Incline BB Press, hard retraction for extra focus on pecs
135x12 add 155x6 add 175x6
RP Ring Dips reps/iso: 6/20, 4/10, 2/10
RP Guillotine Press w/3s negative: 135x8


BB Rows: 195x10,10,8,8 cluster set (Lowered weight from 225x6,6,6,6 to do more tonnage: 7020lbs vs. 5400!)
RP Gironda 45 degree pulldown, 30s rest between each 80x12,8 RP
SS Rope Race pulls reps/iso:
80x 5/20, 5/15, 5/10


BB Power Shrugs ascending set w/hooks
225x3 add 255x3 add 275x3 add 305x3 add 315x3,5,3,3 RP +20s isos x2


DB Hammer curls w/3s peaks: 25x5 add 30x5 add 35x8 / straight 35x6
SS Rev cable curls triple peaks/straight: 50x3/3 / drop 40x5/5


Incline Skullcrushers: 85x25,15,10 RP

Parallel Dips: +25x20,12,8 RP (add)

Tail Ends iso/reps: 35x 10/4, 20/10, 15/6, 10/6





Upper day 2 will focus on delts and less on arms.

[StinnerOzz]

CALVES / ABS / CARDIO



AbWheel FLR x4 each/Hanging Trunk Curl x6 /Swiss Ball Pike x6

Cable Crunch
45x30, 70x20, 70x20, 70x20 +10s iso
These suck on my home setup, that's for sure.

Cable Crunch
70x6 triple peaks



DB calf raise against Incline bench 45s x25

Leaning BB standing calf raise
135x8 add 155x8 add 175x6 add 205x8 add 135x8,6,4 RP +top partial burnouts

Landmine Linebacker Calf Raise (30lb apparatus) * = 10s iso hold
190x10* / drop 170x8 / drop 150x10* / drop 135x8
210x6* / drop 190x6 / drop 170x4* / drop 155x6*


Elliptical/bike HIIT: 4 rounds @ 30/60
High level 15 / low level 7




Legs - later today (this might suck thanks to the HIIT, but I had to do some)

[StinnerOzz]

LOWER

Warmup
Goblet squat 70x5 / DB RDL 50s x6/ Walking Lunges x15 each



Standing Calf Raise (+10s iso on final rep each)
+50x10 / x10 / x10 partials / +hard stretch
+55x10 / x10 / x10 partials / +hard stretch

Rev. Raise off a step w/2s peaks x20,15,12,10 RP w/10s iso last rep of each



Heels elevated Squats (bench for depth)
135x5 add 155x5 add 175x5 add 195x6,4,3,3 RP

Free Sissy x8
SS Leg extensions @60lbs
5s iso, 4 reps - x3 / drop 50x8 w/extra half rep @ peak

RP DB RDL 50s x20
SS Lying Leg Curls @25lbs
3 reps +5s peak & negative - x5
RP straight reps 35x8


Not too horrible. This extra stuff should make up for 1 leg workout this week. Probably can't lift Saturday, and tomorrow is upper 2.


Just got word that oue hockey rink is reopening on January. Now to get my wife on board. She's ready to go play soccer herself, so :shrug: I'll most likely just stick to 1 team to start, and it'd be my new team as opposed to the longtime bunch that irked me for a while anyway. I can only imagine that group guys with 9 months of rust - lmao

[StinnerOzz]

Whew... I hate feeling like I need to prioritize half my body. Logic might suggest everything is fine and a couple things don't need as much attention but it'd hard to come to grips with that.




UPPER 2

Ring warmups
Pullups x6/Dips x6
Pullups/dips/Pullups/dips x5 each

Pullups are done w/a leg raise iso hold, so my abs get some good TUT attention.



Hanging Leg Raises x12
SS Sicilian Crunch +10x6
SS Plate Crunch +25x6
SS Heavy Band Knee tucks 3s peaks x8



Neutral grip pulldowns: 140x6 add 160x5 add 180x6*,4* RP
*10s iso last rep
RP Cable rows hard peak/3s neg: 180x4 / drop 160x5 / drop 140x6
SS DB Pullovers: 60x12



Slight Incline DB Press 80x12,8 RP
Shoulder didn't feel good on these^
RP Ring Dips reps/isos: 4/10, 4/10, +bottom partials x6
SS Guillotine Press 135x8 +top partials x6


Shoulder TUT mega-set
Landmine Linebacker Shoulder Press 3s con/ecc (30lb apparatus)
+45x8 / straight x8
SS Cable Side Lateral 10x12,8 each (10lb. Iso hold on non-working arm during set. Ended up quote sloppy, but gave a killer burn)
SS Rear Delt Rev. Fly 40x12
SS Incline Rear Delt DB Swings 40x8,6 RP



Parallel Dips +70x12,8 RP
Bottomed out, no full reps. Damn it I need a new cage for these dip bars so I can use a belt.

DB Hammers 3s negatives 35x10
EZ Spider Curls 40x25 / SS Rev. grip partials x15

I planned to do a big ab circuit too, but got held up mid-workout again. Kid tantrums and work. That's a definite downside to a home gym, although I'd probably have to bring my laptop and do work like this at the drop of a hat too. I should just lift when I can, because I keep getting interrupted almost every day! Hopefully I can hit them tomorrow along with some cardio.

[StinnerOzz]

UPPER 1


Ring Warmups - Leg raise pullups/Dips
4 each RP 5 each SS 5 each



Slight Incline BB Press, hard contractions
145x12 add 165x8 RP 185x6
RP Ring Dips reps/iso 6/20, 4/10 RP 3/15
SS Guillotine Press w/3s negative: 135x6


Pullups +70x5,3,3 cluster / drop +45x3 w/5s peaks & negatives
RP Single-arm cable rows 50x10,5,4 each
SS Rope Face Pulls 5s peaks 80x6


Incline DB Curls 35x10 / Incline Hammers 35x4
SS EZ Spider Curls 60x12 / SS Rev. grip x6 +partials x10


Incline Skullcrushers 90x25,15,10 RP
RP Parallel Dips w/light band x6 w/3s peaks
Again, tough to pull off. Damn this rack and its limited peg holes!


Shoulder TUT set
Landmine Linebacker Shoulder Press 3s con/ecc (30lb apparatus)
+45x12 / Straight x6
SS Gironda DB Swing 20x8 each
SS Incline Rear Delt DB Swings 40x15

[StinnerOzz]

LOWER / CALVES / ABS
LEGS



Warmups x2
Skater Squats x4/BW squats x8/Elevated ham Bridge +25x12/DB Calf Raise off step 40-50x8/Crunch +25x8


Landmine Linebacker Calf Raise off step (30lb. apparatus)
+90x20,10,10 RP w/big stretch final set
+125x10,8,6 RP
+125x10,8,8 w/10s iso last rep of each (partials where necessary)
+hard stretch
These didn't feel too great today.


AbWheel/Swiss Ball Pike
12/10
12/8


Rev. Raise off a step: x30,15,15,10-,10* RP
*20s iso last rep



Front Squats (bench for parallel depth)
Frog stance 165x8,6,5 clusters
Normal 185x6,6,4 clusters a rep or 2 of failure to preserve form.


Leg Extensions, toes in
50x10+ 5s peaks/negatives
60x20 straight reps
Each SS Lying Leg Curls 2s peaks: 35x12


Leg Fwd DB RDL
40s x10 each




All-angles giant TUT set
*w/10s iso hold after set

*#5 Decline Bench Rev. Crunch x8
*#3 Decline Bench Crunch x8
Gironda vacuums: @30s
*Seated Leg Tuck x12
Oblique Jackknife x12 each
Hanging Leg Raise x12
*Hanging Trunk Curl 5s peak x4
Gironda vacuums: @30s
Light Band oblique tucks squeezed peaks x10 each
Gironda vacuums: @30s

[StinnerOzz]

UPPER 2 / CARDIO


Light on everything for plans of doing Upper 3 on Saturday. Lower 2/abs tomorrow.


Began adding some carbs into my diet. Not many especially compare to my usual high carb approach, but ironically I'm now accustomed to extremely low so 80g daily feels like a lot - lol. Veggies and trace amounts from protein-focused foods excluded. Anyway, I'm at 183-184ish and my abs are starting to pop. I'm trying to add weight and so far nothing. Looking thicker and leaner though, so it's good. Mentally weird to really focus on this stuff after all these years. Even my wife mentioned my abs for the first time probably EVER. That was surprising and felt good to get some sort of mention. The gym crew would have been my validation all there months but I obviously haven't been going.




Flat DB Press/Standing Cable Rows
60x8 / 90x8
70x6 / 120x6
Slight Incline 80x5 / 145x5



DB Rows: 80x6,6,6,5 alternating cluster sets
SS J-Pulldowns: 140x8,5 RP +20s iso


Ring Dips x15,8,6 RP just shy of failure to keep safe
SS Slastix/heavy Band Fly varying tempos for TUT ~60s
Surprised to get that many. I've come a long way and can stabilize the rings much more easily than when I began.


Snatch Grip High Pulls
155x6, 185x4, 205x3, 225x2,1,1,2 RP
I can certainly notice having ignored these a lot lately. Stopped seeing development progress, so they had to go.


Single-arm BTB cable curls
25x15, 30x10 each


Floor Skullcrushers, dead stop
95x10,5,4 RP


---


Jump rope, 5 rounds: 30 on/30 off

Elliptical bike HIIT 4 rounds: 30/60, level 16/7

[StinnerOzz]

LOWER
CALVES / ABS

Warmup
Goblet squat 70x5 / DB RDL 50s x6/ Walking Lunges x8 each / various calf raise
Goblet squat 70x5 / DB RDL 50s x5/ Walking Lunges x8 each / various calf raise

#4 decline crunch x8, x6



BB standing calf /DB standing calf/seated calf supersets/drop sets




Heels elevated Squats (bench for depth)
135x6 add 155x6 add 175x6 (+1 each, but rest pause before heavier set)
RP 195x6,4,3 RP (-1 RP set)


RP Rev. Lunge: 95x8 each leg
SS Leg extensions 5s iso/5 reps - 50x3
Drop straight reps x8 / 10 partials
SS lying leg curls 50x10

Skipped more direct ham work due to time restraints and them being sore anyway.



All-angles giant TUT set
*w/10s iso hold after set

*#5 Decline Bench Rev. Crunch x8
*#3 Decline Bench Crunch x10
Gironda vacuums: @60s
Seated Leg Tuck 5s peaks x8
Oblique Jackknife x12 each*
Serratus cable crunch 50x15 each*

[StinnerOzz]

UPPER 3


No plan, just winged it and did whatever.


Incline pushup / pullups / rope face pulls
10 / 5 / 50x10



Volume over intensity, none to failure, short rest between all.


Decline BB bench: 205x6
SS Standing cable row 140x6

Decline BB bench: 205x6
SS Standing cable row 140x6

Decline BB bench: 205x5
SS Standing cable row 140x5

Decline BB bench: 205x5,5,3 RP
SS Standing cable row 140x5,5,3 RP


Incline DB flies: 40x10 / flat x? w/big stretch
SS Wide Pulldowns 140x12 +10 top partials

I don't know why, but DBs bother my right delt all the time lately.


Cable Upright rows w/3s peak and negative
70x12,6 RP
SS leaning Incline DB lateral 10x10,6 each +10s negative final rep


V-bar pressdowns (lat tower)
*=10s iso
50x20, 70x12
80x8*, x2*
drop 60x8* / drop 50x8*
drop rep/iso 40x3/10, 3/10, 3/10, 3/10

[StinnerOzz]

UPPER 1 / ABS

Little of everything



Ring Warmups - Leg raise pullups/Dips
4 each
RP 5 each SS 5 each



Flat BB press cluster sets: 185x12,8,8,6,6
I recall doing this for 225x8 for 8 sets, but I think that was also on a 1x per week volume routine. Either way, I'm a long way from that, but at least my pecs look better now.
RP Ring Dips reps/iso: 5/15, 5/10 RP 5/15
SS Guillotine Press w/3s negative: 135x5


Pullups +70x5,3,2 cluster / drop +45x4 w/5s peaks & negatives
RP Single-arm cable rows 60x8,5 RP each
SS Rope Face Pulls rep/iso @80: 3/5, 3/5, 3/5, 3/5


Incline Hammers 35x10 +5 slightly paused
SS EZ Spider Curls 70x8 / Rev. grip 50x10 +top partials


Incline Skullcrushers 100x15,10,8 RP
SS Rope Pressdowns (lat tower): 50x12 drop 40x8


Ab Wheel FLR x6 each
SS V-sits w/3s peaks x12,3 slight pause


Gironda DB Swing 20x8-10? each
SS Incline Rear Delt DB Swings 40x15 drop 30x15

[StinnerOzz]

LOWER: LEGS / ABS



Warmups: Goblet Squats 70x6 / DB RDL 50x6
Frog Crunch x20


Front Squats Frog stance SS DB RDL
135x6 / 50x8
165x4 / 60x6
185x4,3,3,3 cluster / 70x8,5,4 cluster


Leg Extensions, toes in
25x8 add 40x8 add 50x6 add 60x8 add 70x6 add 80x5 add 90x7
RP 3s peaks: 70x3 drop 60x5 drop 55x5 drop 50x5


Lying Leg Curls
30x15, 40x10
1up/2down: 20x8 each



All-angles giant TUT set
#5 Decline Bench Rev. Crunch x12,4
#3 Decline Bench Mid-range Crunch x8,4
Seated Leg Tuck 5s peaks x8,4
Oblique Jackknife x12 each
Hanging Trunk Curl x6
Twist Mountain Climbers x20 each


Calves tomorrow

[StinnerOzz]

CALVES / CARDIO


Wide Donkey calf raise off a step
*2s peak/stretch
+90x20 burn / SS 80x10*
+80x20 burn / SS 80x5* drop +65x5*

Not sure I ever mentioned it, but I use the landmine for this and hook it with a belt.

SS Standing Calf Raise reps/iso
3/10, 3/10, 3/10, 3/10
And a little extra for the left leg@


Seated Calf Raise 2s peak/stretch
50x15?



Jump rope @ 8min, 30 on/30 off

HIIT - 3 rounds 30/60, level 16 elliptical / 5-7 bike