Liftin' weights & lacin' skates

[StinnerOzz]

LOWER #2 (hockey was #1)
+ CALVES

I'm not having much fun lifting lately. Always exhausted and worn out.



Landmine Goblet Squat
45x15, 65x10, 80x10, 100x10



Tib bar
20x40, 25x30, 30x20, 30x20



Safety Bar Squats, 20s rest
155x2,3,5,2,3,5
135x2,3,5,10
Originally planned on adding more paused sets to this, but I was so tired I couldn't possibly. I just wanted to stop and go to sleep.



Compact Leg Press Calf Raise
2up/1 down
140x15, 170x12, 190x12
210x12 / both x20



Standing Cable Hamstring Kick
25x12, 25x12, 25x20 each



Leg Extensions
75x15 top partials / 12 full / 12 bottom partials
75x12 top partials / 12 full / 12 bottom partials

[StinnerOzz]

UPPER #1
Planned to do arms and delts too, but I'm just so ****ing dead tired.



Ring Dips / Pullups
6 / 6
6 / 6
6 / 6



Slight Incline #1 BB Press
155x20,12,8 RP

SS High Pulley Low Fly
50x15 drop 40x15 drop 30x10
10s peak/negative final rep of each



DB Row
80x20,12,8 RP each


Gironda High Pulley Row
70x8 drop 60x8 drop 50x10

[StinnerOzz]

UPPER
Arms / delts


Just winged it. After a week off I still have no motivation and am hardly feeling it. Unusual by all accounts. Good pump at least!

Played some killer hockey lately with 12 points across 2 games though, 1 win and 1 loss. Can't hate that!




Cable Shoulder Press
50x20, 50x20, 70x15



DB curls SS Cable French Press
30x15 / 50x15 heavy stack, oops
35x15 / 70x20
Curls: 40x10, 5s rest, x2, 5s rest x2 with 5s peaks and negatives
Press: 21s @90, 15s rest, 90x10 w/20s peak last rep
15s rest fwd extensions 70x7 +7 top partials
SS Rope Pressdowns: 70x10
SS Tail Ends: 70x8



Cable Side Laterals iso/reps
20 @5/5, 4/4, 3/3, 2/2, 1/1
15 @5/5, 4/4, 3/3, 2/2, 1/1



DB Hammer Curls iso/reps
30 @5/5, 4/4, 3/3, 2/2, 2/2
25 @20/x10, 15s rest, @10/x6



Landmine Rear Laterals
bar x25, +15x12, +20x15 each



Bench Dips
Reps/iso @3/5, 4/5, 5/5, 6/5, 7/10
iso/reps @5/5, 5/5, 10/10, 5/5
Iso/reps @10/10, 10/10, 10/5 +5s iso



DB side laterals
20x10 +5s iso
20x10 +5s iso



Tomorrow I'll try to get in some other stuff. Hopefully some dips, pullovers, calves, and abs. Legs aren't necessary this week, but I have no hockey next week so I'll have plenty of time to hit em.

[StinnerOzz]

UPPER #1
CHEST / BACK / ABS


Slow and steady, still feeling very blah and could have easily skipped today as I did over the weekend again. Felt good but definitely lacking something somewhere.



Incline Pushups SS Pullups
20 / 6
+20x20 / 8
+30x20 / 10
+40x20 / 12


Frog Crunch
20, 20, 20


T-bar Rows SS Incline DB Press
115x15 / #3 80x10
135x12 / #2 80x8
180x12,6,4,4,4 RP / -


Incline #3 Rev. Crunch
12, 12, w/3s peaks x8


Incline #2 Cable Press w/2 half reps
@top: 90x8, 90x8
@bottom: 90x6


Cable Flies, mid range
50x20, 60x15


Cable Pullovers
60x25, 75x15




Have to do T-bars reverse facing now though, otherwise the plates hit me. Hope that turns out well. It's the same as when I use the linebacker attachment for rows, which is fine and much less cumbersome.

DB presses were easy because of my ****ing shoulders being in 24/7 discomfort. Makes lifting absolute hell nowadays.

[StinnerOzz]

UPPER #2
ARMS / DELTS

Had to rush. Threw delts in for volume during other rest periods. I'm sure I won't be too sore and will do some more focused delt work later.




DB curls SS Rope French Press
30x15 / 70x20
35x15 / 90x15



OHP
95x6,6,6, 20s rest



DB Curls: 40x8,4,4,2*,2*, 10s rest
*5s peaks & negatives



OHP
95x8,8,8, 15s rest



Rope French Press: 21s @90, 15s rest, 90x10 w/20s peak last rep
15s rest Fwd extensions 70x7 +7 top partials w/10s peak last rep
SS Rope Pressdowns: 70x12
10s rest Tail Ends: 70x10



Incline DB Curls
21s @ 25, 15s rest, 25x12
15s rest Spider Curls: 25x10 +10s peak/negative last rep each
15s rest Spider Curls: 30x8 +8 top partials each
SS DB Hammer Curls: 30x10



Bench Dips
Reps/iso @5/5, 5/5, 5/5, 5/5, 5/10
iso/reps @5/5, 5/5, 10/10, 5/5
iso/reps @10/10, 10/10, 10/10

I think the iso/reps scheme hits harder. Tough to tell and I really can't be sure.



Landmine Shoulder Press, narrow grip attachment
90x6,6,6 20s rest w/3s concentric/negatives

[StinnerOzz]

LOWER #1
+CALVES / ABS

Zzzzzzzz f’n holidays…




Landmine Goblet Squat
45x15, 70x10, 90x10
115x5,5,5, 15s rest



Tib bar
25x30, 30x20, 30x20, 30x20



Incline Cable Crunch, facing away
50x20, 50x20, 60x15
70x10 +10s iso
80x8 +10s iso



A2G Squats
135x3,3,3, 15s rest
165x3
185x3
Nice and easy, I needed that.



Compact Leg Press Calf Raise
2up/1 down
140x15 / both iso @20s
170x10 / both iso @20s
190x10 / both iso @20s
220x8 / both x15,12,10 RP



Single leg Compact Leg Press
220x5,4,3,3, each alternating
15s rest both x20

[StinnerOzz]

UPPER #1

CHEST / BACK / ABS


Got some travel cooking up next week so I'll have some time off. Hockey Thursday. I'll probably do a little horizontal chest work and some more pulling later too.




Incline #3 BB Bench SS Neutral Pulldowns
135x10 +5 top partials / 110x12
155x8 / 130x12
185x5 +10 top partials / 160x10



Frog Crunch SS Oblique Crunch SS Twist Crunch
10 / 10 each / 5 each
15 / 10 each / 10 each



Flat BB Bench SS Gironda High Row
205x6 / 80x8
215x8 / 80x8



Gironda Vacuum
20s, 20s, 20s



DB Rows
80x6,6,6, each alternating 5s rest
80x4,4,4, each alternating 5s rest, 5s peak last rep of each



Incline #2 Cable Press w/2 half reps
@top: 80x8, 80x8
@bottom: 80x8



Gironda Vacuum
30s, 40s, 40s

[StinnerOzz]

UPPER #2
CHEST / BACK / DELTS
+ CALVES

Arms/hockey/legs is the rest of my week.



Cable Fly Dips SS Pullups
50x15 / 6
60x15 / 10
70x12 / 10
80x10 / 12



Tib bar w/3s peaks SS Seated Calf Raise
20x20 / 70x30
25x20 / 90x20
30x15 / 110x12-15?
30x15 / 100x25



DB Side L-Laterals
25x20, 25x15, 25x15
30x10,6,4 RP
30x10,6,4 RP



Cable Rear Delt Swing, each
25x10 +10s iso
35 @20s iso / 10 reps
40 @5s iso / 5 reps / 5 iso / 5 reps / 5 iso / 5 reps

[StinnerOzz]

UPPER #3
ARMS / ABS


Cut a couple things for abs since my kid is home and I spent time between some sets shooting pucks with him I'll add it into Friday's leg day.




Flat CG Bench SS DB Curls
135x10 / 30x15
2 board 155x10 / 35x12
2 board 165x12 / 35x12
2 board 175x15


DB Curls: 40x6,4,2*,2*,2* 15s rest
*5s peaks & negatives

Elbow hurt, had to cut this short



Rope French Press: 21s @90, 15s rest, 90x10
15s rest Fwd extensions 70x15 +7
SS Tail Ends: 70x15
10s rest Rope Pressdowns: 70x10,8,8 10s rest



Steep Incline Spider Curls, shoulder inward
25x15, 30x10, 30x10



#3 Incline Rev Crunch SS Decline Crunch
12 / 10
w/3s peaks x8 / 10
w/3s peaks x8 / 10



Bench Dips
iso/reps @10/10, 5/5, 10/10, 5/5
iso/reps @10/5, 10/10, 10/10



OH DB Cable Curls
20x20,15,10 each alternating, no rest

[StinnerOzz]

LOWER #2
+CALVES / ABS

Hockey last night. Lost but had a really nice goal. Felt OK today despite being asleep mentally. I need like 800mg caffeine to get going at all these days. Getting old sucks.

Gonna be n on my feet a lot this week for vaca, so I didn't obliterate my legs. Story of my life one way or another, I may as well my even mention it.




Landmine Goblet Squat SS Seated Leg Curls SS Leg Extensions
45x12 / 45x15 / 45x20
70x10 / 65x12 / 65x



Seated Calf Raise, 2s peak/neg/stretch
70x12-15?, 80x12, 90x10



A2G Squats
135x6,6,6, 15s rest
165x3,3, 20s rest
185x3,3, 20s rest
Doubled reps per RP in the 1st set, doubled sets and therefore total reps in the others. Last week was only 135x3,3,3/165x3/185x3.



Leverage Squat Calf Raise
Iso/reps/iso: 110 @10s/10/10
Iso/reps: 130 @5/5, 5/4, 5/3, 5/2
Iso/reps: 130 @5/5, 5/4, 5/3, 5/2



Incline Cable Crunch, facing away
50x30
Iso/reps 50 @5/5, 5/5
Iso/reps 50 @5/5, 5/5, 5/5



Single leg Compact Leg Press
180x8,6,6 each



Compact Leg Press
180x6, 10s iso & negative each rep
230x10, 5s iso & negative each rep



Ab Wheel full rollout negative + 2 reps (knees): x4
SS Twist Crunch: x10 each side
SS Leg Lift iso @30s
SS Gironda Vacuum @30s
SS Seated V Russian Twist: +15x30 each

[StinnerOzz]

FULL BODY


Back from vaca, just hitting everything. I play hockey Tues & Thurs, so I'll leave legs alone until after that except maybe some light warmup sets. Then I'll focus on upper body stuff.



A2G Front Squats + Military Press
95x3
95x5
95x3,3,3,3,3,3,3,3,3,3, 20s rest



Incline Ring Pushups
10
+30x10
+40x6,6,6,6,6, 20s rest



Rack Rows
x8
+30x8
+40x6,6,6,6,6, 20s rest



Calf Raise off a step w/vest
+40x10 +10s iso / x10 +10s iso / 3 shakes / x10 +10s iso
+40x10 +10s iso / x10 +10s iso / 3 shakes / x10 +10s iso / 3 shakes / x10 +10s iso / 10s stretch



Leg Extensions,toes in: 90x10*,10,10 RP
*3s peaks



Leg Curls
70x10,6,5, 3s peaks

[StinnerOzz]

UPPER #1

CHEST / BACK / DELTS



Slight Incline #2 BB Press w/extra half rep @ top
95x12, 115x10, 135x10*
*SS Decline #2 DB Press 80x8


Slight Incline #2 BB Press
165x8 +8 top partials
185x5,4,3 RP
*SS downward Cable Fly 50x10,6,5 w/10s rest & 3s negatives



Converging Incline Cable Rows
70x12, 90x10, 110x10, 120x10


Incline Cable Rows w/bar, 10s iso final rep each set
140x10,6,4 RP
15s rest
straight reps 140x6 drop 120x6 drop 90x8



DB L-Laterals
25x20,10,8,8,8 RP



Cable Crunch, bench w/lower pulley
30x10,6,4 RP
drop 20x8,5 RP
SS Heavy Purple Band Crunch: standing, kneeling, kneeling/bent, kneeling, with various peak and iso holds


-----


MON - arms
TUE - hockey
WED - chest/back
THU - hockey
FRI - legs

[StinnerOzz]

UPPER #2
ARMS



2-board Flat CG Bench SS EZ Drag Curls
155x15 / 70x5,4, 10s rest
165x12 / 80x4,4, 10s rest
185x10 / 80x5,3,2, 10s rest
205x6 / 80x5,4,3,2,2, 10s rest


#3 Decline Crunch +iso
12 +20s
12 +20s
#2 twist crunch
8 each +10s
8 each +5 straight +10s


BTB Cable Curls
40x6,4,3 RP w/3s peaks & negatives
50x6,4,3 RP w/3s peaks & negatives


Parallel Dips
+70x5 drop 45x5 drop 25x6
+45x8,5,3 RP


DB Hammer Curls
20x6 add 25x6 add 30x6 add 35x5 add 40x5 +10s iso / drop 30x8 drop 25x8 drop 20x10


EZ Skullcrushers
90x6,5,4,3,2, 15s rest


Incline DB Curls
30x10 +10 top partials
35x8 +8 top partials


Tail Ends
70x20
85x20
95x12

[StinnerOzz]

UPPER #3

CHEST / BACK / ABS


Lost last night, it's been a lot lately. Playing good still, 2g3a. Team was rough from the start, too much to overcome but we were close. I also hurt my bad wrist by landing directly on it at full speed, so I couldn't do anything too taxing today. I'm just glad I don't bust the screws and plates inside whenever anything like that happens.




Incline Ring Flybrid SS Pullups
8 / 6
12 / 8
20 / 15



Machine Crunch on leg machine
90x10,5,5,5,5, 10s rest
3s peaks: 90x8,3,3,3,3, 15s rest

I need a real crunch machine. Nothing usual has felt decent for weeks or more.



T-Bar Rows SS Incline #2 Cable Press
135x15 / 80x15 +20s iso
160x12 / 90x12 +15s iso
180x12,6,4,4,4 RP / -

(not SS) #2 Cable Press
100x12,6,4 RP
SS Incline #3 Fly mid range: 60x12



Swiss Ball Crunch
x15, +15x12, +20x12



Straight-arm Pressdowns, shoulder width, arms slightly bent, lead w/elbows
60x10, 50x10

[StinnerOzz]

MISC UPPER


Old gym today to lift with my old sometimes-partner! Tried to incorporate some things I haven't done in a while. Was drained this week after hockey and took Fri/Sat off to only do family stuff and be lazy.




Cable Rows
80x12, 100x12, 120x8, 160x8, 180x8, 200x6



Rack Pulls
225x15, 315x8, 365x10, 405x5, 495x1, 545x1, 585x1



Standing Calf Raise
90x10, 10s iso, 10
90x10 iso, 10, 10s iso, 5
90x5s iso, 5, 5s iso, 5, 5s iso, 5, 5s iso, 5
70x10s iso, 8, 10s iso, 6 / leg shakes /5s iso, 5 / 2up/1 down: BW x10 each



Precor cable chest press
80x15 +5 top partials
100x10 +5 top partials
130x10 +5 top partials
150x8,6,4 RP w/10s iso last rep each



Machine Rows, Rev/high grip SS Pullups
140x10 / 8
160x8 / 8
180x8 / 8

[StinnerOzz]

UPPER #2


ARMS /DELTS


Lower back hurts so I didn't do anything too heavy. Trying to survive for hockey the next 2 days. Times like this I'd LOVE a dedicated arm machine or two.



OH DB Extensions
20x20, 25x15, 30x12, 35x12
40x10,8,6,4 RP



DB Hammer curls
25x12, 30x12, 30x12
20x4 add 25x4 add 30x4 add 35x4 add 40x4 add 45x3* / drop 25x8**
*5s iso final rep of each subset
**5s negatives



Unilateral Cable Spider Curls, side pulley
30x15, 40x10, 50x10 (knee supported)



Rev Grip X-Pressdowns
30x15, 30x15, 35x12
40x10 +20s iso & 10s negative



Cable Curls, iso/reps/iso
30@20s/10/20s
35@20s/10/20s



Cable Arnold Press
40x10,10,10,10,8,8,6,6, 15s rest



Tate Press
35x15, 40x12, 45x10



DB Side Laterals, iso/reps
15 @20s / x12
20 @15s / x10
20 @15s / x10

[StinnerOzz]

LOWER #3
Hockey was 1 and 2. 7pts across a win and loss. Was +2 in our 1-goal loss; can't hate that.








Walking Lunge SS Seated Leg Curls SS Leg Extensions
30s x10 steps each / 45x15 / 45x20
40s x8 steps each / 65x12 / 65x15
50s x10 steps each / 75x12 / 75x15




Seated Calf Raise, 2s peaks/neg/stretch
70x12?, 80x12, 90x10-12?




Single leg Compact Leg Press
200x5,5,5,5 each no rest
200x4,4,4,8 each no rest






Leverage Squat Calf Raise
Iso/reps/iso/reps/iso: 90 @10s/10/10/10/10
Iso/reps: 90 @10s/1, 9s/2, 8s/3, 7s/4, 6s/5, 5s/6 / 20s rest / 4s/7, 3s/8 / 20s rest / 2s/9, 1s/10 paused out






Frog Crunch
x6 w/3s peaks/negs
x6 w/5s peaks/negs
x10 w/3s peaks/negs*


*SS Twist Crunch: x10 each side
SS Gironda Vacuum @30s


Ab Wheel: 5,5,5*,10,5*, 10-15s rest
* 10s iso hold on final rep

[StinnerOzz]

UPPER 1
PUSH +ABS

Pull on Mon and probably a little something for upper on Tue. Hockey Wed/Thur.



Incline Ring Flybrid SS Swiss Ball Crunch
8 / 15
12 / +15x12
20 / +20x12



Incline #2 Cable Press, 20s rest
#2: 100x6,6,6 / #1: 6,6,6



Downward lower pec fly/press
50x20
60x8 w/triple peaks
70x8 w/double peaks



Incline #3 Fly mid range
60x8*,6,5** RP
*10s iso
*10s iso +20s Incline iso & 10s negative



Cable Arnold Press
50x10,10,10
Cable Press
50x10,10
w/double peaks: 50x5,5
15s rest between all



Ab Wheel reps/iso
6/8s
8/10s
5/5s/5/5s



OH Press SS Flat Skulls SS Cable French Press
BB 75x8 / 75x8 / 50x5, 75x4, 70x8 messing around

Tricep Bar SS JM Press SS Cable French Press
70x12 / 75x8 / 70x10

Tricep Bar SS JM Press SS Rev Grip X-Pressdowns
70x10 / 75x6 / 30x15



DB Side Laterals/bottom half reps
25x6/10
30x6/8
30x5/5, 3/3, 3/3, 10s rest

[StinnerOzz]

UPPER 2
PULL


Will do something tomorrow, to include traps.



Cable Rows SS Rack Pulls*
90x12 / 225x10
120x10 / 315x5
160x8 / 365x4-5?**


*just above knee. Took it easy, and belted, so I didn't mess myself up again like an idiot
** +10s hold last rep



Cable Rows
200x5,3,3 RP


Swiss Ball Hug Cable Russian Twist
+30x10, +40x10, +50x8 each side


Rack Pulls w/10s hold last rep
405x1, 455x1


J-Pulldowns: 140x6,6,6 / Neutral: 6,6,6
20s rest between all


BB Rear Delt Swing
65x10,6,4 RP
65x10 / drop 45x15


BB Drag Curls
95x6,3,2 RP
75x8,6*,4* RP
* wide



Guillotine Curls, 5s peaks
70x12, 90x8


BTB Cable Curls
50x8 drop 40x6 drop 30x10 drop 20x12

[StinnerOzz]

UPPER #3



Inc. Cable Fly w/3s peaks: 35x12 +10 top press partials
SS Gironda High Pulley Row: 50x12
SS Cable Shrugs, hard squeeze: 100x10,8,6, 5s rest
SS Scott Press: 30x15
SS 2-board CG Bench: 135x15



Inc. Cable Fly w/3s peaks: 50x8 +8 top press partials
SS Gironda High Pulley Row: 70x8
SS Cable Shrugs, hard squeeze: 100x10,8,6, 5s rest
SS Scott Press: 35x15
SS 2-board CG Bench: 165x10



Inc. Cable Fly w/3s peaks: 60x12 +10 top press partials
SS Gironda High Pulley Row: 70x5,5,5,5, 15s rest
30s rest / Cable Shrugs, quick reps
100x25,15,10,10,8, 10s rest
SS Scott Press: 40x12,6,6,6, 15s rest



2-board CG Bench
155x12,8,6,6,6 RP

[StinnerOzz]

LOWER #3
Hockey was 1 & 2. One great and one horrible game again. Very annoying.




Total half-ass workout today, I didn't want to do ****. I'll try to make up the rest tomorrow but we'll see. Fat chance I'm sure!



A2G Squats
135x4,4,4,4,4, 20s rest
145x6,6,6, 15s rest*
175x3,3, 20s rest*
185x3,3, 20s rest (same)
* = +10lbs from a couple weeks ago



Seated Calf Raise
2s peak/neg/stretch: 70x15, 80x12, 90x12
1s: 100x12, 110x10



Kneeling Cable Crunch
50x12 facing stack
50x12 facing away
60x10 away SS Frog Crunch x5 w/5s peaks SS Lying Raise x20

[StinnerOzz]

UPPER #1
+CALVES / ABS


Hockey Tues & Thur, traveling Sat for a week and a half.


Gonna do easy low-vol upper on all other days, barring disaster. My legs are also still sore so I didn't do anything yesterday as anticipated. May as well let em recover at this point.



Rope Face Pulls SS Machine Flies
50x12 / 90x12
50x12 / 110x10
60x10 / 120x10
60x15 / 140x15


Calf Raise off a step
+40x20, +50x20
+80x10, 10s iso, x5, 10 iso
+80x5, 10s iso, x5, 10 iso, x5, 10s iso


T-bar Rows
160x12, 180x10
205x8,5,4 RP


Ab Wheel: 10
SS Gironda Vacuum @20s
SS Seated V Russian Twist: +20x4,4,4 each side, with 1 crunch between each mini set to stretch


Incline/horizontal Cable Press
#5: 100x8, #6: 90x10
#7: 90x12-15? SS Slight Incline #3 cable press: 70x14
…stick with #7


Calf Raise off a step w/vest
+40x10 +10s iso / x10 +10s iso / 3 shakes / x8 +10s iso / 3 shakes / x8 +10s iso / 3 shakes / x8 +10s iso


Ab Wheel: 10 +5s iso, x5 +5s iso
SS Gironda Vacuum @30s

15s rest Seated V Russian Twist: +20x4,6,6 each side, with 1, 2, 2 crunch between each, respectively


Cable Shoulder Press
50x20,12,10,8, 15s rest


Cable Side Laterals w/3s peaks
25x4 drop 20x4 drop 15x4 drop 10x8



Will do extra for arms tomorrow since I did delts today. Wednesday and Friday are anyone's guess!

[StinnerOzz]

Dupe

[StinnerOzz]

UPPER #2


Hockey win last night, had 2 including the game winner. Tomorrow will most certainly be a loss though!



Flat BB Press
135x20, 135x20, 155x20


Unilateral Pulldowns
50x8, 50x10, 60x10


Ab Wheel: 8 w/3s iso holds each
SS rest Gironda Vacuum @20s
20s rest Seated V Russian Twist: +10x4,4,4 each side, with 2 crunches between each mini set to stretch
SS Gironda Vacuum @20s


Guillotine Press
155x6,6,6,6,6,6, 15s rest


Converging Incline Cable Rows
120x6,6,6,6,6,6, 20s rest


Flat CG Bench: 155x12
SS BTB Dips w/5s peaks x8,6,4 RP
SS V-Bar Pressdowns w/3s peaks: 50x4 add 60x4 add 70x4 add 80x4 add 90x6 / 15s rest 80x5 drop 70x6 drop 60x8 drop 50x8


DB Curls SS Hammers
30x15 / 30x8
20s rest 30x6 / 30x6
20s rest 25x6 / 25x6
SS DB curl iso hold 20@30s

[StinnerOzz]

Hawaiian workout!

Upper, of course. Legs are tired from 12hrs at Disney and walking around here so far.



Cable Rows, 8 sets

Machine Press, 6 sets
Did 2 light, 1 heavy, and a few moderate-heavy with RPs in the middle.


Neutral Chins
5, 5, 5, 20s rest


Cable Side Laterals
10,8,6,4 20s rest


OH DB Extension
30x20, 35x12

Vbar Pressdown
50x10 w/3s peaks


Incline DB Curls w/5s peaks
30x10,6,4,3 RP

[StinnerOzz]

Uhhhhhh my ****ing house flooded so I'm back at the gym and winging it to chill mentally for a while.




UPPER
because I'll probably not be in until Tuesday, considering a busy weekend and hockey on Monday.




Neutral Pullups SS Gironda Dips
8 / 6
30s rest 7 / 6
30s rest 6 / 6
30s rest 6 / 6
30s rest 6 / 6


Slight Incline DB Press
70x12
85x8 +10s iso & 10s negative


Gironda High Pull, dual handle
50x6,6,6,6, 15s rest


DB Rows
90x4,4,4, each alternating no rest


Precor freemotion shoulder press
50x8,12,20, 15s rest


BTB Cable Curls, 5s peaks & 3s negatives
35x4 add 45x4 add 55x5 add 70x5 drop 55x5 drop 45x5 drop 35x5


Machine Tricep Dips, 3s peaks
160x10,6,5 RP
I definitely missed these!


Smith Shrugs, 3s peaks
180x8,4,4,4,4 RP

[StinnerOzz]

UPPER

Just winged it w/my old partner at the gym. Fun times, nice to just do whatever and make sure I hit it hard. We split up half the time but came back to work together, which was mostly did back in the day anyway. Tomorrow I'll do some fly work and some sort of back work, plus delts and hopefully abs. Hockey on Thursday, lower on Friday.



Neutral Pullups SS Gironda Dips
6 / 6
6 / 6
6 / 6
6 / 6
6 / 6


Max Rack CG Bench
110x12, 140x6, 140x8
180x5,3,2 RP


Incline DB Curls
35x8,4,4* RP w/half reps @top
*20s negative final rep


Machine Dips
155x8 +30s iso & 10s negative
170x8 +20s iso & 10s negative
180x8 w/5s peaks & 5s negatives


Machine Preachers
70x8 w/2 half reps @ peak
80x8 w/extra half rep @ peak
100x4,4,4,3, 20s rest


V-bar Pressdowns
60x6 add 70x6 add 80x6 add 90x6 add 100x6 add 110x4 add 120x4 add 130x4 add 140x4 / drop 110x6 drop 90x6 drop 70x12


Rope Pressdowns
70x15 w/3s peaks

[StinnerOzz]

UPPER #2


Solo tonight



Max Rack Guillotine Press
50x12, 80x12, 100x12, 120x12, 150x8


Machine Crunch
80x10, 100x12, 120x10


Ab wheel
12, 10, 10


Machine Rows
80x5 mid / 5 low / 5 high
100x5 mid / 5 low / 5 high
150x4 mid / 4 low / 4 high


Machine Lateral Raise iso/reps
70 @20s / 12
80 @15s / 10
80 @ 20s / 12


Bent Cable Rear Delt Swings
30x15, 40x12, 50x10


Cable Crunch +iso
60x12 / 20s
80 @10s peak / x6 / 20s

[StinnerOzz]

LOWER

Already annoyed being at the public gym. At least having a partner is cool again, though we won't be able to lift together much.


My left leg got an odd soreness pretty quickly, so I could only get away with what I did.



Leg Extensions SS Seated Leg Curls
85x12 / 70x15
100x15 / 90x12


Sissy Squat 10 / 120x15


Standing Calf Raise
70 @ 10s iso, x5, 10s iso, x10
70 @ 10s iso, x10, 5s iso, x5, 5s iso, x5
50 @ 10s iso, x10, 10s iso, x5, 5 shakes, x6, 6s iso, x5, 5s iso


Rev. Lunges
95x4,4,4, each alternating no rest
115x3,3,3, each alternating no rest


Machine Crunch w/arm rest
80x15, 2s peaks
100x10, hard peaks
120x8* drop 100x6* drop 80x6*
*10s iso final rep


Gironda Vacuum
30s, 30s, 30s


Lying Leg Curls, 2up/1down
60x12 each, 70x6 each


Seated Calf Raise
70x20,15,12,12,12, 20s rest


Leg Extensions
150x6 add 160x6, 170x6 add 180x5
10s rest
add 190x4 add 200x4 add 210x4 add 220x4
10s rest
drop 180x12 half reps drop 150x12 half reps

[StinnerOzz]

UPPER #1
The rest tomorrow. Hockey Wed/Thur.



Gironda Dips: 6, 8, 8
SS Face Pulls w/external rotation: 50x10, 50x10, 50x10


Ab Wheel: 8 w/3s iso holds each
20s rest Seated V Russian Twist: +10x4 +2 crunches, x4 +2 crunches, x4 +2 crunches
SS Gironda Vacuum @30s


Ab Bench Leg Raise SS Bicycle Crunch
12 / 10 each side
15 / 10 each side


Slight Incline DB Press
70x15
80x6,6,6, 20s rest/10s iso last rep each


Precor Cable Chest Press
130x10 + 3 top & bottom half reps
RP 130x6 + 2 top & bottom half reps
Drop 100x6 bottom half reps, 4 full, 2 top half reps
Drop 80x6 full, 2 bottom half reps


Machine Lateral Raise iso/reps
60x20, 50x12*, 50x12*
*2s peaks


Rope Pressdowns, heavy pulldown stack
80x8 drop 60x8 drop 40x8 drop 20x12
10s iso +5s negative final rep each


Machine Dips, 10s rest between adds
100x6 add 120x6 add 140x6 add 160x6 add 180x6 drop 150x6 drop 130x8 drop 110x8


TRX Flybrid x10
SS Upward Cable Fly: 20x8 add 30x10