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  1. #1261
    Death Metal Madman StinnerOzz's Avatar
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    Location: Michigan, United States
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  2. #1262
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  3. #1263
    Death Metal Madman StinnerOzz's Avatar
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    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.
    Last edited by StinnerOzz; 12-25-2022 at 01:58 PM.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  4. #1264
    Death Metal Madman StinnerOzz's Avatar
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    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.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  5. #1265
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  6. #1266
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  7. #1267
    Death Metal Madman StinnerOzz's Avatar
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    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
    Last edited by StinnerOzz; 01-01-2023 at 04:24 PM.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  8. #1268
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  9. #1269
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

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  10. #1270
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  11. #1271
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  12. #1272
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

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  13. #1273
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

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  14. #1274
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

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    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
    Lifting. Hockey. Headbanging.

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    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
    Lifting. Hockey. Headbanging.

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    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
    Lifting. Hockey. Headbanging.

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    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
    Lifting. Hockey. Headbanging.

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    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
    Lifting. Hockey. Headbanging.

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    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
    Lifting. Hockey. Headbanging.

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    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
    Lifting. Hockey. Headbanging.

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    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!
    Lifting. Hockey. Headbanging.

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    Dupe
    Lifting. Hockey. Headbanging.

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