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  1. #1
    Death Metal Madman StinnerOzz's Avatar
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    Liftin' weights & lacin' skates

    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.
    Last edited by StinnerOzz; 12-14-2017 at 01:22 PM.
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  2. #2
    Death Metal Madman StinnerOzz's Avatar
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    StinnerOzz is offline
    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
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  3. #3
    Death Metal Madman StinnerOzz's Avatar
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    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
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  4. #4
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    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.
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  5. #5
    Death Metal Madman StinnerOzz's Avatar
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    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!
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    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
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  7. #7
    Death Metal Madman StinnerOzz's Avatar
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    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
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  8. #8
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    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.
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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  9. #9
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    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?
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  10. #10
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    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
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  11. #11
    Death Metal Madman StinnerOzz's Avatar
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    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
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  12. #12
    Death Metal Madman StinnerOzz's Avatar
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    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
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  13. #13
    Death Metal Madman StinnerOzz's Avatar
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    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
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  14. #14
    Death Metal Madman StinnerOzz's Avatar
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    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
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  15. #15
    Death Metal Madman StinnerOzz's Avatar
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    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.
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  16. #16
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    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
    "every day is leg day"

    "Beware the fury of a patient man"

    “it's easy to stand in the crowd but it takes courage to stand alone” Ghandi and probably anyone who lifts weights at home

    "Power is nothing without control" Pirelli
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  17. #17
    Death Metal Madman StinnerOzz's Avatar
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    StinnerOzz is offline
    Originally Posted by Cantplankwell View Post
    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!
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    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!
    Last edited by StinnerOzz; 12-15-2017 at 02:54 PM.
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    Death Metal Madman StinnerOzz's Avatar
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    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.
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    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.
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    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.
    "every day is leg day"

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    Originally Posted by Cantplankwell View Post
    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.
    Lifting. Hockey. Headbanging.

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    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.
    "every day is leg day"

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    Originally Posted by Cantplankwell View Post
    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.
    Lifting. Hockey. Headbanging.

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    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%
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    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
    Last edited by StinnerOzz; 12-19-2017 at 03:49 PM.
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    Happy holidays and Merry Christmas Stinner....keep your stick on the ice...and your head up .
    "every day is leg day"

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    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
    Last edited by StinnerOzz; 12-21-2017 at 02:52 PM.
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    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.
    Last edited by StinnerOzz; 12-23-2017 at 08:41 PM.
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    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
    Lifting. Hockey. Headbanging.

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