Liftin' weights & lacin' skates

[StinnerOzz]

UPPER #1

Hockey last night, natural hatty but we lost. Came back within 1 after being down by 4, but then puck luck went the wrong way. Not a bad outing.



Straight-arm pulldowns
50x12, 60x10, 70x10



Flat DB Press
60x20, 70x10
Slight incline #1: 70x8 +20s iso
Delt didn't feel good, but at least I did something here. I need another injection.



Cable Rows iso / reps
120 @10s / x10 / @8 / x6 / 20s rest / @5 / x3 / drop 110 @5 / x5 / drop 100@5 / x5



High Pulley downward fly SS low pulley fly
55x15 / 30x15
60x12 / 40x10
70x15 / 50x4 +5 top partials, x2 +2 top partials



Kneeling Palloff Press
50x8, 45x8, 40x8, 35x10 each arm alternating, 10s rest between drops



Machine Rows, high seat/low grip
90x15, 90x15, 90x15



Copenhagen Plank SS V-sit leg raise/cross reach crunch
30s each side / 10 each side
20s each side / 6 each side



Precor Machine Press, high grip
100x15,10,8 RP
SS Machine Flies @elbows: 110x4 w/10s peaks and 5s negatives



V-Sit: x8
SS Gironda Vacuum @20s
SS Ab Wheel FLR: x6 each
SS Gironda Vacuum @20s
SS Seated V Russian Twist: +15x4,4,4 each side, with 1 crunch between each mini set to stretch
SS Gironda Vacuum @20s

[StinnerOzz]

UPPER #2

ARMS / DELTS
Abs done between other stuff


Flat CG Bench SS Rev Grip Chins
135x20 / 5
155x10 / 5
165x6 / 6
175x5 / 6
185x3,1,1 RP / 6

Right shoulder checks out quickly. Did what I could.



OH Cable Extensions
90x15,8,8 RP
SS V-bar Pressdowns w/2s peaks
90x15,10,10 RP
SS Tail Ends w/3s peaks: 70x6 drop 60x4 drop 50x4


Rope Hammer Curls: 80x15,8,8, 10s rest
SS Cable Rev. Curls: 60x12,10,8, 15s rest
SS Incline DB Curls: 20x12,8,6, 10s rest



Precor Freemotion Shoulder Press, 3s concentrics and negatives
40x12,10,8,6, 10s rest


Bent Rear Delt Swing iso/reps
40 @5s, x5 / @4s, x4 / @3s, x3 / @2s, x2
drop 30 @10s, x10, @5s


Machine Side Laterals
70x drop 60x drop 50x
70x drop 60x drop 50x drop 40x



V-sit
6, 12, 12


V-sit Russian Twist
+10 x6 each side / crunch x3 / x6 each side / crunch x4 / x8 each side / x4






-----




edit: forgot to add this LOWER session in:

Quads are dead from hockey so I didn't do much there. Just a good burn.




BB RDL SS Sissy Squat
135x15 / 5
175x8 / 5
205x6 / 5
235x5 / 6






Calf Raise off a Step
20, +15x20, +25x20, +35x12


Seated Calf Raise, 2s peaks
120x10, 100x15, 90x15 drop 70x8
30s, 45s, 60s stretch respectively




Lying Leg Curls
70x20,
2up/1down / 15s rest / both
70x6 each / 6
60x6 each / 8





Leg Extensions
100x6 add 120x6 add 140x6 add 160x6 add 180x4

drop 140x6 drop 120x6 drop 100x6


100x6 add 120x6 add 140x6 add 160x6 add 180x4
drop 140x6 drop 120x6 drop 100x6






V-sit Russian Twist
+10 x10 each side
20s rest / crunch +10x8
SS Gironda Vacuum @20s
30s rest / repeat exactly


Why do I always start with a cramp in the same fn spot?

[StinnerOzz]

UPPER #1


Mon: off
Tue: some upper, maybe quads
Wed: whatever I didn't do for upper
Thur: hockey
Fri: lower






Slight Incline DB Press w/extra half rep @ top
50x12, 60X10 - damn this shoulder!


TRX Pushups x12


Low Cable Fly
40x20, 35x20


Precor Chest Press
80x5 w/5s peaks & negatives
SS 80x5 w/10s peaks & negatives
Drop Rev. Grip Low Press: 50x15
SS High Grip Upper Press: 50x10 +20s iso/10s negative on final rep


BB Rows
135x20, 165x12, 185x12
225x5,5,5,5,5, 20-30s rest


Floor High Pulley Pulldown, heavy stack
90x20, half reps @ peak
90x20, half reps @ bottom
110x15, half reps @ peak


Machine Flies
100x8, 5s peaks
100 iso @20s / x20 reps / iso @10s
drop 80 iso @20s / x10 reps
drop 60 iso @20s / x15 reps


DB Front Raise SS DB Side Laterals iso/reps/iso
—30x6 drop 25x6 drop 20x6 / 20 @5s, x10, @5s
—25x10 drop 20x10 drop 15x10 / 15 @10s, x10, @5s, x5, drop 10 @10s, x10

[StinnerOzz]

UPPER #2 / QUADS

Chest didn’t feel anything from the weekend, so I’m topping it off along w/quads. Didn't feel much in chest today either, this shoulder is really ruining it all. I kepe trying to find a way to get a killer pump without heavy work, but it's not happening lately.


Arms tomorrow.


Slight Decline BB Press
135x15, 155x12, 175x6,3,3 RP
Always fun to remember decline pressing 405 almost 20 years ago - lol…


Cable Fly tri-set, each with 1s stretch, 1-2s peak, and 2s negatives each rep
High to low: 45x15
Mid: 45x12
Low to high: 45x10

Repeat
50x12 / 50x12 / 35x12


Parallel Dips, same TUT
x10, 10, 10



Leg Extensions
70x8, 5s peaks/3s negatives
100x8, 5s peaks/3s negatives
120x6, 3s peaks/negatives

120x6 add 140x6 add 160x5 add 180x4 add 200x8 / drop 180x6 drop 160x8 drop 140x10

230x10 drop 210x8 drop 190x6 drop 170x5 drop 150x4

[StinnerOzz]

UPPER #3
ARMS / ABS



DB Drag Curls SS OH DB Extensions
30x10 / 25x15
30x12 / 30x12
Dual Rack BB (20lbs) 75x10 / 35x10
Dual Rack BB 85x10 / -


Dual Rack Skullcrushers (bar 20lbs)
70x8
Nope.


Concentration Curls
30x8,8,8,5*, each alternating no rest
*partials @ top xF


V-bar Pressdowns +iso, heavy stack
60x10+20s, 70x8+15s
Straight: 80x8+10s drop Rev. Grip 40x12


Machine Dips
140x15, 180x6, 200x8


Guillotine Curls w/5s peaks SS unilateral rope pressdowns
70x15 / 30x12
100x8 / 35x12
130x8 / 40x12


Fwd Cable Extensions
80x20, 100x15, 120x8




Frog Crunch
12, 12, 12

V-sit Russian Twist: +10 x20 each side
SS Gironda Vacuum @20s
SS V-sit twist: +10 x15 each side
SS Gironda Vacuum @30s
SS V-tuck: x8

[StinnerOzz]

LOWER #2 / ABS
hockey was #1 and we got blaaaasted



BB Squats, A2G
135x6, 155x6, 175x5
205x3,2,1 RP / drop explosives w/5s negatives: 185x2 drop 135x3


Calf Raises off a Step
+25x20, +35x15, +45x20


Squat Machine Calf Raise off a step, 2s peak & stretch
70x12, 70x12, 70x12


Squat Machine Single Leg Squat
70x8, 70x8, 70x8 each


Seated Calf Raise w/2s peaks / stretch
120x8 / 30s
120x6 / 45s
100x15 drop 50x15??? / 60s


Lying Leg Curls, 3s peaks & negatives
60x10, 80x10


Leg Extensions
220x drop 200x drop 180x



Ab wheel SS V-sit leg raise/cross reach crunch
15 +5s iso / 6 each side
12 w/2s peaks / 10 each side


Copenhagen Plank @30s each side
SS V-sit Russan Twist: +20x12 each
SS Gironda Vacuum @30s
SS Bird Dog mountain climbers x20 each
SS Gironda Vacuum @30s






Planned on doing RDL but it was so miserably hot in there I couldn't be bothered. I even brought clothes to jump in the pool, but I just wanted to get home.

[StinnerOzz]

UPPER #1
PUSH



Slight Incline Cable Press
30x40, 50x30, 70x20, 100x12, 120x12, 140x10


High Pulley Fly SS Dip Press
21s @60 / 60x10
21s @70 / 50x12
80x10 drop 60x10 drop 45x12, 10s peak/negative final rep of each / 50x10


Mid Cable flies, standing
40x15 / 20s iso / 15 half reps @bottom


Precor Chest Machine
70x10 w/5s peaks/negatives
SS half reps x15 @ bottom
SS half reps x15 @ top



Dual Rack Incline Skullcrushers (20lb bar)
70x12, 80x8, 90x8
Couldn't push this too much

Dual Rope Pressdowns (extra stretch & contraction, gonna try to stick w/this now as it did feel good to hit it w/that extra momentum too)
70x15, 90x12
100x10,6,4 RP




DB Front Raise: 30x8,5,4,3 RP
SS Plate Raise: 25x15

DB Side Laterals
15x6 w/5s peaks / 15x10
20x5 w/3s peaks / 20x10 drop 15x10

[StinnerOzz]

UPPER #2
PULL / ABS

Wanted to do traps, but the stuff I wanted was always taken so I threw in abs instead.



DB Rows
70x8, 80x6, 90x6, 100x6, 110x4, 120x4 +2 cheats

Gironda Chins
6,5,4 RP

CG Pulldowns (mimic Girondas)
120x15, 140x12, 160x10



DB Curls
35x6, 40x5, 45x5
Final set SS Rev. Grip Cable Curls: 50x20 drop 40x10 drop 20x10



Ab Wheel w/2s isos: x10
SS Bird Dog mountain climbers: x15 each
SS Leg Raises: x15,12,10,8 RP

Gironda Vacuum
@40s, @40s, @40s



Machine Preacher Curls w/3s peaks
50x20 drop 40x8 drop 30x8

[StinnerOzz]

LOWER #2 / ABS
hockey was #1 and we got obliterated again.

Skipped RDL again. **** that. Meant to do more for abs too, but again of was so fn hot in there I just wanted to go home.



BB Squats, A2G
135x6, 155x6, 175x6 (+1)

205x3,2,1 RP / drop explosives w/5s negatives: 185x2 drop 135x3
Had more in my legs, but my core strength felt iffy. Didn't push it.


Squat Machine Calf Raise off a step
70x12*, 90x10*, 110x10, 130x6
*2s peaks


Squat Machine Single Leg Squat
70x8 +6 partials @top
70x10 +6 partials @top


Seated Calf Raise w/2s peaks / stretch
100x15 / half reps @top x10 / 60s
90x15 / half reps @top x10 / 60s


Lying Leg Curls, 3s peaks & negatives
80x15, 90x10


Leg Extensions
220x8 drop 190x8 drop 160x8 drop 130x8


Oblique Plank +45 @30s each side
SS Ab Wheel w/2s isos: x10
SS Leg Raises: x15
SS Gironda Vacuum @30s

[StinnerOzz]

UPPER #1

PUSH



Slight Incline DB Press
50x20, 60x15, 70x10

Flat DB Fly
30x12, 40x12, 50x10

Incline #3 Cable Press
100x12, 120x10, 140x10
10s iso & neg final rep each

Pec Minor dips
10, 15, 15



OH DB Extensions
30x10,6,4 each arm alternating no rest

Rope French Press 5s peak/negs
80x8

Dual Rope Pressdowns (extra stretch & contraction)
90x12, 100x10, 110x

Wide Pressdowns
110x15, 130x12, 150x10 (1 peg lower)



OHP: 95x5,5,5,5, 20s rest

DB Side Laterals
15x6 w/5s peaks / 15x10
20x8 w/3s peaks / 20x6 drop 15x10

[StinnerOzz]

UPPER #2
PULL



DB Pullovers SS Converging Pulldowns
50x20 / 170x12
70x12 / 190x10
+60s stretch per arm (inward grip)


Upper Lat Rope Pulldown (~half reps)
Light stack 160x10, 170x10
Heavy stack 120x10


CG Pulldowns (mimic Girondas)
170x8, 160x8, 150x8


Wide Pulldowns (half reps to top of head) w/stretch each rep
140x10, 140x10, 150x10


High Pulley X-Crossovers
20x20, 30x15, 35x15
+10 partials each


Rope Pulls to chest, light stack
150x10, 170x10, 180x10



BB Shrugs, 2s peaks
225x12,8 RP
265x8,6,4 RP



DB Curls
35x10 +8 partials @bottom
30x10 +partials @bottom

Rev. Grip Cable Curls
60x20 / 40 iso @20s / 40x10 / 40 iso @20s

[StinnerOzz]

LOWER #1
Between hockey seasons this & next week.

Workout at a new gym.





BB Squats, A2G
135x6, 165x6 (+10lbs), 185x6 (+10lbs)


Run Rocket
2 sprint
2 side shuffle


Hack Squat Calf Raise
2s peaks: 90x15, 140x10, 170x8
1s peaks: 210x10, 250x6, 250x10


Hack Squat machine
210x15 half reps (didn't notice safeties, 210x10, 250x10


DB RDL
60x10


Reverse Hypers
45x10, 10x10, 10x10


Copenhagen Plank
@20s,10s, slight break / each


Gironda Vacuums
30s, 30s, 30s

[StinnerOzz]

UPPER #1

No hockey this week so I'm going to give arms their own day.



Machine Press
120x15, 140x10, 160x10

Precor Chest Cable Machine Fly
21s @90, 80 mid, 80 high

Pec Minor Dips: 15, 15

Dip Machine Pec Minor dips: 220x10

Incline #3 Cable Press iso / reps
120 @20s / x12
120 @15s / x12
140 @15s / x8 paused out / drop 100 iso @30s



Cable Kickbacks
40x10, 50x10, 60x8

Fwd Cable Extensions
100x8, 5s peaks +10 partials @top
120x8, 3s peaks +10 partials @top



OHP: 95x5

Push Press: 115x3, 135x5

Pinch Grip BB Plate Raise: 25x20

Machine Side Laterals iso/reps
70 @15s / x15
80 @10s / x10
100 @15s / x6

[StinnerOzz]

UPPER #2

PULL
BACK, TRAPS




DB Pullovers
50x20, 70x12, 85x10
+60s stretch per arm (inward grip)


Upper Lat Rope Pulldown (~half reps
Heavy stack
120x12, 130x10, 140x10


**CG Pulldowns (mimic Girondas)
170x8, 170x8

**Wide Pulldowns (half reps to top of head) w/stretch each rep
170x10, 170x10

**skipped 1 set


Meadows Rows
45x12, 45x12, 45x12


Rope Pulls to chest, heavy stack
90x10, 90x10, 90x10




BB Shrugs, 2s peaks
225x12,8 RP
265x6,4 RP
Straight 295x6

[StinnerOzz]

LOWER #1




New summer hockey days are Sunday and Mon/Tue, so my lifting schedule will work around into that.


Totally exhausted today, didn't want to squat.



Unilateral Horizontal Leg Press
120x12, 160x10*, 190x8*, 220x8*, 260x10, 300x6**
*10 half reps @top
**6 half reps @top


Leg Press Calf Raise
2s peaks: 160x10, 190x12, 230x10
Hard peaks: 250x8, 260x8, 300x6


Seated Calf Raise w/hard peaks / stretch
110x15 / 60s
130x12 / 30s
150x10 / 60s



Ab wheel FLR: x5 each
SS bench knee raise: x10
SS V-sit Russian Twist: +20x10 each

Ab wheel FLR: x8 each
SS V-sit Russian Twist: +20x10 each
SS bench knee raise: x15



Lying Leg Curls
80x15*,12,8 RP
*3s peaks & negatives

[StinnerOzz]

UPPER #3

ARMS



BB Curls SS Dual handle pressdowns
65x12 / 40x12
65x15 / 60x10
75x12 / 60x10


Floor Skullcrushers SS Incline Diamond Pushups
70x8 / 20
70x12 / 15
80x10 / 15


Incline DB Curls SS Spider Curls
30x10 / 30x4,4,4 each alternating no rest
30x10 / 30x4,4,3 each alternating no rest


Parallel Dips
12, 12
3 / 10s iso / 3 / 5s iso / 3 / 5s iso / 3 / 5s iso


DB Hammer Curls SS Machine Preacher Curls
45x6 / 70x12
50x4 / 70x8 +20s iso + 10 partials @top


Dual Rope Pressdowns (extra stretch & contraction)
100x10 w/2s peaks
120x8 w/3s peaks

[StinnerOzz]

LOWER #2

Hockey was #1. Had a hat trick and we won by 1. Something happened to my GOOD shoulder and I can barely move it. It hurts much more than my bad shoulder has for the past few months, and the irony of that is ridiculous. I can’t even use that arm to put on a shirt, let alone lift, so legs it is.

I don’t skate again for 1.5 weeks and hope this **** goes away by then.



Unilateral Horizontal Leg Press
120x12, 160x10, 200x8*, 260x10
300x6** SS both x5 w/5s negatives
*10 half reps @top
**10 half reps @top


Leg Press Calf Raise
2s peaks: 160x15, 190x12
Hard peaks: 260x10, 300x6


Seated Calf Raise w/hard peaks / stretch
130x12 / 40s each
120x15 / 60s each


Standing Glute Extension
120x10, 150x6 each


Leg Extensions, toes in as many sets as possible
150x6 add 170x6 add 190x6 add 210x6 add 230x10
3s peaks: 245x6 drop 220x6 drop 200x3 drop 170x6 drop 140x5


Lying Leg Curls
100x10*,8,6 RP
*3s peaks & negatives


Calf Press Machine
280x12,8 RP drop 240x10



Machine Crunch w/straps
70x5 w/5s peaks/negatives
90x8 w/3s
120x10? w/2s
150x10 straight

[StinnerOzz]

LOWER #3

My legs didn't feel any sort of soreness last time, I think because all my pain receptors were busy with my shoulder, so I'm back at it. I still can't move my arm much so I'm limited in what I can do again.




Squat Machine Calf Raise
50x25, 20s stretch
70x20, 30s stretch
90x10 +10 bottom partials / drop BW x10 +top partials x6 / 60s stretch


Single Leg Squat Machine
50x8,6,4, each alternating no rest
70x6,4,3, each alternating no rest
90x5,4,3,2, each alternating no rest


Machine Crunch w/straps
80x20, 100x12*, 120x10*, 140x8*
* +10s prone iso hold


Lying Leg Curls
120x10
130x6-8 +bottom partials x8
110x8 +10s iso +bottom partials x6


Seated Calf Raise, DC style (blast from the past!) / 5s neg/10s stretch each rep
50x10
70x8-10?
90x6

[StinnerOzz]

UPPER #1

Feeling good. Time to test it out.



Precor Chest Press Machine, high seat, underhand
60x20
80x12 +6 top partials
90x10 +6 top partials
90x10 +6 bottom partials
21s @80


Straight arm pulldowns
70x12, 3s con/peak/neg
100x10, 2s
120x8, 2s


Pec Minor Dip
12 +20s iso
12 +20s iso


Machine Rows
130x4 high / 4 mid / 4 low
130x4 low / 4 mid / 4 high
130x6 low / 6 mid / 6 high


Rope OH Extension
60x6, 10s iso, x5, 10s iso, x5, 10s iso, x4, 10s iso
70x6, 10s iso, x5, 10s iso, x4, 10s iso, x3, 10s iso


Machine Side Laterals
60x10 w/triple peaks +15 bottom partials
70x10 w/double peaks +12 bottom partials



Machine Preacher Curls w/double peaks
70x8-10?
80x8
100x6
105x6



Felt great, like last week's problems never happened. Incredible. I'll hit upper again later this week. No hockey until next Sunday when I do a double-header.

[StinnerOzz]

UPPER #2 PUSH / LOWER #1
whatever wasn’t sore



Machine Press +top partials/bottom partials
80x15/6/6
100x12/5/5
120x10/5/5


Slight Incline #3 Cable Press
140x4 with double peaks / x4 / 20s iso /10s neg / drop 100x8 / 20s iso
SS Low Pulley Flies: 30x10
SS Pec Minor Dip: x10 +20s iso


Rope OH Extension
70x6, 10s iso, x6, 10s iso, x5, 10s iso, x4, 10s iso
SS Tail Ends: 80x15


DB Side Laterals
30x8 drop 25x8 drop 15x12
RP bottom partials 25x15




Calf warmups between sets


Seated Calf Raise, DC style / 5s neg/15-20s stretch each
60x10


Standing Calf Raise, 5s neg/15s stretch
+20x10?

[StinnerOzz]

UPPER #3 PULL / ABS



Pullups
8, 8, 12



Ab Wheel: x12
SS V-sit: x8
SS Gironda Vacuum @30s
SS Bench Knee Raise: x12



Machine Crunch w/straps SS Torso Twist
140x8 +10s peak & iso / 40x20 each side
160x6 +10s peak & iso / 90x8 +15s iso each
180x6 / -



Unilateral Cable Rows, converging
50x8, 70x6, 80x5
90x5 +3 cheats


Ab Wheel: x5 w/5s iso each rep
SS V-Sit Russian Twist: +25x3 each / crunch x3 / repeat / repeat
Side Plank: +45 @30s each

[StinnerOzz]

UPPER #1


2 hockey games last night. Two 1-goal losses, some goals & assists, played great but just lost out. Can’t be mad. Tired as hell, though! Hockey tomorrow, then upper #2 w/delts and legs on Wed/Thur and I’ll likely take Fri-Sun off.




High Cable Dip Press SS DB Rows
70x8,8,8, 20s rest / 70x6,6,6 each alternating no rest


Neutral Pulldowns
140x12
200x6,4,3 RP / 140x4 w/10s negatives


High Grip Machine Press +top partials/bottom partials
125x10/5/5
125x10/5/5


Slight Incline #3 Cable Press
120x6 with double peaks / x6 straight / 20s iso / 10s neg / drop 100x8 / 20s iso


Machine Preacher Curls
60x4 add 70x4 add 80x4 add 90x4 add 100x4 +top partials x10
drop 70x6 +10s iso drop 50x8 +10s iso


Slight Incline Cable Flies: 50x10 / 10 top partials / 10 bottom partials
SS Slight Incline Cable Press: 80x10 +20s iso


V-bar pressdowns, heavy stack
50x10 w/triple peaks
60x10 w/double peaks


OH DB Extension
25x10, 25x8 each

[StinnerOzz]

Lots going on, took some time off lifting but got something in last night during my kid's training session.

DB rows, leverage rows, dips, DB press, cable press.

Going to try to do the same tonight for legs, and arms/delts tomorrow, or vice versa.

[StinnerOzz]

Legs:
Machine hack squats, calf raises on the hack machine, and GHR on an actual GHR bench.


Arms/delts:
OH DB Ext, incline db curls, incline hammer curls, pin press with and w/o iso holds, overhead cable curls, cable pressdowns, Scott Press, cable side laterals


Again, both during my kid's training sessions at a new gym.

[StinnerOzz]

PULL

Pullups
Machine Rows, high & low, heavy
Cable crunch
DB hammer curls
Spider curls
Gironda High Pulls
Cable curls
Low cable rows
BB shrugs

Most stuff hard and paused out. Best workout since not being normal.

[StinnerOzz]

PUSH / ABS

Ran out of time for delts, so I'll try to do em later somewhere.



incline cable press, incline cable flies, high pulley flies, cable crossovers, cable pec minor dip


Cable crunch, cable palloff press


Rope pressdowns, cable fwd extensions, wide pressdowns, kickbacks neutral SS palms up


Most done with held peaks, isos, partials, rest pauses, etc.




Home gym update: picked up a Cybex seated calf that I'd been wanting for years, leg press/hack combo that I also wanted for years (I'll be replacing my compact leg press), commercial flooring to replace the old cheaper stuff, Nobo preacher arm Blaster/bench attachment, and if I didn't mention it 80lb Nuobells and 400lbs of bumper plates.

[StinnerOzz]

DELTS / CALVES

Legs tomorrow



Seated DB shoulder press, cable side laterals, cable rest laterals

Leg press calf raise, tib dorsi flexor machine


Most done with rest pauses, iso holds, partials

[StinnerOzz]

UPPER

Gonna play hockey tomorrow, double header with no rest, so I skipped legs. That's most likely it for a couple weeks so I'll do legs later on the week for sure.



Pullups SS Gironda Dips
SS pullups SS Gironda Dips
SS Gironda High pulley row SS Gironda Dips
SS Gironda High pulley row


Precor Chest machine flies
70x10 +10 bottom partials +20s iso hold, high
80x10 +10 bottom partials, mid


Neutral Grip Pulldowns, 5s negatives
170x8 drop 150x6


Machine Rows
100x8, 5s peaks, high seat/grip
120x6, 5s peaks, mid seat/high grip
150x6, 3s peaks, mid seat/high grip


Landmine Side Laterals
Bar x5,5,5 each, alternating no rest
+10x x5,3,2 each, alternating no rest


Incline DB Curls
30x10 +8 bottom partials
35x8 +8 bottom partials drop 20x12


Straight bar pressdowns
110x6 add 120x6 add 130x5 add 140x5 add 160x6 bottom partials drop 140x4 drop 120x4

[StinnerOzz]

UPPER #2
Chest / back / arms



Great hockey last night after a decent layoff. 2g and a few assists each game, including a breakaway sprung from the box. 1 win, 1 loss. Happy my stamina wasn’t shot.



Unilateral Landmine Rows SS Landmine Chest Press
45x10 / 45x20
65x10 / 65x15
80x8 / 80x12


Precor Chest machine flies, mid
70x10 / 20s iso / 10 bottom partials
drop 60x10 / 20s iso / 10 bottom partials / drop 50x8 bottom/full/top triples


Cable Rows +bottom partials
160x5+5, 170x5+5, 190x6,3,2 RP +4


Machine Dips
140x20 +10s iso
160x12 +10s iso
180x10 w/2s peaks


Incline BTB cable curls
30x15 / 20s rest 40x15 / 20s rest 55x12





Will do delts on their own day. Running on nearly no sleep.

[StinnerOzz]

UPPER #3
DELTS / TRAPS / ABS


Damn adductors are still sore from double hockey last weekend. I almost lost a foot moving my functional trainer in the gym today too, but at least I didn’t have to remove the stacks. Almost ready!



Precor Shoulder Press Machine SS Side X-Laterals
50x30 / 15x15
60x20 / 15x12 w/3s peaks
70x15 / 15x10 w/5s peaks


Machine Crunch w/strap FLR
100x8/8/8
120x8/8/8
140x5/5/5


BB Shrugs
135x15 w/3s peaks & negatives
165x15 w/2s peaks & negatives
185x12 w/2s peaks & negatives
225x6 add 275x6 add 315x6


Rev. Pec Deck
100x12 w/3s peaks +15 bottom partials
130x8 w/3s peaks +12 bottom partials


Incline Side Lateral/Y-Raise
15x15,8,6 RP


Kneeling cable crunch
100x10 +20s iso
130x8 +20s iso
150x10 +15s iso


DB side lateral bottom partials
35x15, 40x12, 45x12