LOWER #1 / ABS
Skipping hockey, hitting legs. Hope to hit em a little on Sat again, too.
Jumping split lunge
10 each, 15 each
Explosive Knee Grab Crunch
10, 10
Seated Calf Raise
90x25, 100x25
stretching
110x20, 130x15, 130x15
DC style (5s neg, 10s stretch each rep)
90x8
Lying 90* clock spins (feet up, rotate clockwise/counter)
@40s each way
(did not like these at all)
SS Frog Crunch: 20,15,10 RP
Plyo giant set, x2 rounds
-Depth jump (step off box, vertical jump) x5
-Side to side hops x5 each
-Unilateral glute bridge, explosive x10 each
-Broad jump x5
-Burpees x10
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Thread: Liftin' weights & lacin' skates
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02-22-2024, 02:51 PM #1441
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-25-2024, 12:36 PM #1442
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #1
No leg day #2 this weekend after all.
Mon: hockey
Tue: low vol lower
Wed: upper +delts
Thur: hockey
Fri: lower +delts?
BB Rows SS Flat DB Press
135x20 / 60x20
165x12 / 70x15
195x10 / 90x10
BB Rows SS Wide Grip Machine Rows:
255x6,4,3 RP / 180x5 w/5s peaks
Gironda High Pulley Rows, ROT8 grips, 1:1 pulley
70x7,6,6, 20s rest
20* Incline BB Press
195x5,5,5,5,5, 20s rest
SS Seated Cable Decline Press/Fly (incline bench, mid grip pin 19)
70x10 w/3s peaks & 5s negs +10s iso +10s mid-rom iso
BB Shrugs (slow to not aggravate) +BTB reps
135x10 +6
165x10 +6
185x8 +6
205x8 +5
225x6 +6
265x5 +5
295x5,3, 10s rest +5,3, 10s rest
DB Curls w/extra half rep @ top, 20s rest each
25x6,6,6,6,5,6 straight +6 bottom partials
EZ JM Press SS EZ skullcrushers
70x12 / 70x8
EZ Skulls SS EZ JM Press
90x / 90x12
EZ JM Press
120x6,6,6,6, 10s restLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-27-2024, 03:28 PM #1443
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
LOWER #2 +ABS
Hockey was #1 last night. Skated too much and it sucked. Just getting this in for something.
Leg Extensions
60x6 add 80x6 add 100x6 add 110x6 add 120x8
120x4,4,4,4, 10s rest
140x4,4,6,6, 10s rest
Trap Bar RDL
155x8, 185x6, 235x6
Ab Wheel FLR
4/4/4
6/6/6
6/6/6
Standing Calf Raise off a step
+25x25, +45x20
3s peaks: +45x12, +70x8
24” Box jumps from floor sit
2 x5 sets
Frog Crunch w/3s peaks
12 +20s iso
12 +20s iso
10 +20s iso
Leverage Squat Calf Raise 2up/1down
140x6 +both x10
140x6 +both x8Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-01-2024, 01:45 PM #1444
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
FULL BODY
Was sick the other day and skipped upper. Hockey last night. Got a new tricep dip machine.
Machine Rows SS 20* Incline Cable Flies
140x15 / 5015
160x12 / 60x12
200x8 / 70x10
250x8/ 90x8
Hack Squats
70x8, 90x8, 120x12, 160x12
Upright (50*) Decline Cable Press/fly (pin 12)
150x6 drop 130x4 drop 110x6 drop 90x6
SS Low to High crossover fly: 30x12 each drop 20x8 (one at a time)
SS Dip Machine leaning decline chest press: 180x20
Neutral Grip Pulldowns
180x12,6,4 RP
Half-reps @ top w/straps: 230x5,4,3 RP
Nordic Curls, self-assisted
5,5,4,4, 20s rest
Hack Squats, Platz style
70x10,8,8,8, 20s rest
Went too light and turned my intended RP set into a cluster.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-03-2024, 02:07 PM #1445
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #1
PUSH
Had a friend over, went nice and slow for a change. Didn't log anything but remember the big stuff.
20* incline BB Press
135x15, 165x12, 185x10, 215x6, 235x5,2 RP
20* Incline DB Press
90x12, 90x10, 90x8
Upright Cable decline angle press/fly, pin 21
90x12?, 110x10-12?, 110x10-12?
High Pulley Decline Cable Fly/press
70? x20, 80x15, 90x12-15
DB Side Laterals
25x15, 30x12, 35x10-12, 35x10-12
Upright Rows
95x15, 95x12-15, 115x8-12?, 115x8-12?
Machine Dips
90x20, 180x12-15?, 270x?, 320x10?Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-05-2024, 05:00 PM #1446
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #2
BACK
Had to cram this in between a million different things, had no time and even ran late. Took forever but got the important stuff done.
Hurt my lower back again so it's just as well I didn't stress it much with abs, shrugs, etc. Assuming I improve, the rest of my week will be
Wed: lower/abs
Thur/Fri: arms / maybe some sort of full body mix
Machine Rows
180x10
210x8
230x8
250x4,4,4,4, 20s rest each alternating no rest
Neutral Grip Pulldowns
180x12,6,4 RP
Half-reps @ top w/straps: 230x6,5,4 RP (+2 total)Last edited by StinnerOzz; 03-05-2024 at 08:24 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-07-2024, 03:53 PM #1447
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #3
ARMS / DELTS
Have to kinda take it easy on my back, still bugging the hell out of me. I might be getting old, but considering the exercise I do daily and mobility I have this is still surprising that I can nearly cough too hard and throw my back out.
I really wanted to knock out 2 days of leg work, but that just isn’t happening. Can’t risk not recovering for hockey Monday. I’ll be happy if I can get away with a cheap leg workout tomorrow. I’ll see how the leg press feels, maybe bust out the Sissy bench, or otherwise just get by with curls/extensions and call it a week.
Machine Dips
180x12, 230x10, 270x10
3s peaks/negs: 320x8, 340x8, 340x8
Rev. Chins
6, 8, +25x6, +35x6, +50x6, +75x4
Unilateral Cable OH Extensions
50x12
60x10
70x6,5,4, alternating no rest
Incline seated outward DB Curls
35x12
40x6,5,4, 20s rest
Incline Seated Hammer Curls
50x4,4,4, 20s rest
Straight Bar Pressdowns
150x12,8,6 RP
Gironda DB Shoulder Compound w/20s
Side Laterals x10
Upright Rows x10
Scott Press x10
70* bent Rear Lateral Raise x10
Upright Rows x10
90* bent Rear Lateral Raise x10
Gironda DB Swing x12 totalLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-08-2024, 03:12 PM #1448
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
LOWER #2
+ABS
Hockey was #1. Back felt OK but I didn't want to push it and make it worse again. Half-aasing leg day is ritual at this point, but they don't really suffer thanks to hockey.
Warmup circuits x2
Skater Squats: 6
Unilateral Glute Bridge, explosive: 10 each
Unilateral Calf Raise off a step: 6,6,6, alternating no rest
Hanging Pelvis Twist: 6 each side
Unilateral Leg Press
210x8
250x6 +6 bottom partials
250x8 +6 bottom partials
Leverage Squat Calf Raise, 3s peaks
90x15,10,8 RP
Dip Bar Ab Tuck
x10 +5s iso
x12 +10s iso
x15 +10s iso
Seated Calf Raise
90x8,8,8,8,8,8,8,8+20s iso, 10-15s rest
Seated Leg Curls, 2up/1down
50x10 each
60x10 each
Cable Leg Adduction
60x10,8,6 +10s iso each leg, 15s rest
Cable Leg Abduction
50x10,8,6, each leg, 15s rest
DB Suitcase Carry
90 @ 30s slow steps, each armLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-10-2024, 03:26 PM #1449
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #1
CHEST
+biceps, abs, traps, calves
Mon: hockey
Tue: back, delts/triceps?
Wed: lower +triceps/delts?
Thur: off?
Fri: upper
Sat: hockey
20* Incline Cable Flies
50x15, 70x12, 80x10
DB Shrugs SS BB Drag Curls SS Crunch
90x8 / 85x10 / +25x12 +20s BW hollow body
90x12 / 95x8 / +35x10
110x8 / 115x8 / +45x10 +20s BW hollow body
Machine Flies, half reps
140x8 +8 bottom partials
160x6 +6 bottom partials
180x5 +5 bottom partials
DB Shrugs
110x6,6,6,6,6, 20s rest
BB Drag Curls
115x5,5,5,5,5, 20s rest
Gironda Dips w/bounces
6,5,3, RP
Calf Raise peak holds between sets
30s, 50s, +25 @60s, +45 @45s, +70 @40s, +90 @45s
Guillotine Press
165x10 +8 half reps @bottom
drop 135x15 half reps @bottom
20s rest
Slight Decline Cable Press
100x10 +5 bottom partials
10* decline crunch w/2s peaks
10*,6,4* RP
* +10s isoLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-12-2024, 03:37 PM #1450
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #2
Gonna give triceps their own day tomorrow or work them into lower day. Something like that.
BACK
+delts, triceps
Landmine Rows w/ROT8
115x8, 135x8
165x5,5,5,5,5, 20s rest
BB Shrugs (slow to not aggravate) + BTB
165x10 +6
215x8 +6
245x6 +6
295x5 +5
325x8,4, 10s rest / +6,4, 10s rest
Machine Rows
250x4,4,4, 10s rest each alternating no rest
DB Shoulder Press
50x12, 60x10, 60x10
Unilateral Cross Body High Pulldown
70x12, 90x, 120x8 each
Gironda DB Swing
30s x12 total
SS DB Side Lateral bottom partials: 30x12
DB Side Lateral Bottom partials
40x8, 45x8
Incline #2 Rear DB Laterals, short range
40x10, 45x8, 45x8Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-15-2024, 01:00 PM #1451
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #3
Triceps, delts, abs
My week got absolutely ****ed up. Just got in to get triceps done this week. Probably skip legs this week unless I can do them Saturday afternoon, then hopefully upper on Sunday. Why bother planning it, I keep running into BS every week it seems.
CG Bench
135x15, 165x10, 185x8, 205x6, 205x5
DB Crunch w/3s peaks on everything
+25x6, +35x6, +45x5, +55x6
40* incline fwd cable V-sit: 120x6, 110x15
Pressdowns, 1:1 pulley and a little loose e/hard peaks and slow negs
V-bar w/10s iso final reps: 70x10, 80x8
Straight: 90x8
Rope French Press reps/iso
80 x5/5, 4/5, 3/4, 2/3, 1/4
70 x5/5, 5/5, 5/5, 5/5, 5/5
Gironda DB Shoulder Compound w/25s
Side Laterals x8
Upright Rows x8
Scott Press x8
Front Raise x8
70* bent Rear Lateral Raise x8
Upright Rows x8
Front Raise x8
90* bent Rear Lateral Raise x8
Gironda DB Swing x12 totalLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-18-2024, 10:21 AM #1452
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
LOWER #1
Doing short-session doubles to make up for the lost weekend. Back to hit upper in a couple hours.
Warmup circuits
Single leg squats: +20x8 each
Unilateral Glute Bridge, elevated, explosive: 10 each
Unilateral Calf Raise off a step: 6,6, each alternating no rest
Hanging Pelvis Twist: 6 each side
Single leg squats: +25x8 each
Unilateral Glute Bridge, elevated, explosive: +20x6 each
Unilateral Calf Raise off a step: 6,6, each alternating no rest
Hanging Pelvis Twist: 8 each side
BB Front Squat
A2G: 95x5, 115x5, 135x6
Parallel paused box: 155x10, 185x6,5,4, 20s rest
Calf Raise / peak holds SS Tibialis Raise
x10 / 30s / +15x30
x10 / 50s / +25x20
+25x10 / 45s / +25x20
+45x8 / 60s / +30x15
+70x10 / 45s / +30x20
Nordic Curls, self-assisted SS Seated Leg Curls
5,5,5, 15s rest / 50x10, 3s peaks & negsLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-18-2024, 01:35 PM #1453
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #1
CHEST / BACK
CG Rev MAG grip Pulldowns SS deficit bench pushups w/vest
120x10 / +40x12
140x8 / +40x12
170x6 / +40x12
CG Rev MAG grip Pulldowns
200x4,4,4, 20s rest
20* Incline BB Press
135x15, 165x12, 185x8
205x4,4,4,4, 20s rest
(narrow, narrow, wide, wide)
Seated Cable Rows, CG/overhand 1MAG grip
160x8,8,6,6, 30s restLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-19-2024, 03:33 PM #1454
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #2
ARMS / DELTS
Seated DB Curls SS OH DB Extensions
15x15 / 15x20 each
25x12 / 25x15 each
Hammers: 35x10 / 35x8 each
Hammers: 45x10 / 40x8 each
V-Bar Pressdowns +10s iso final rep each
150x10, 160x8, 160x10
DB Curls, a little momentum
45x6, 50x5
Machine Dips
320x6,6,6,6,6,6, 20s rest
BTB Cable Curls, 5s iso final rep each
50x12,8,6 RP
SS Concentration Curls: 20x10 w/5s peaks each
Lying DB Side Laterals
20x12, 25x8, 25x10 each
Cable Side Lateral bottom partials, over-stretched, unilateral
20x4 add 30x4 add 40x4 drop 30x3 drop 20x4Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-21-2024, 03:12 PM #1455
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
LOWER #2
+ABS
Leg Extensions
60x6 add 80x6 add 105x6 add 125x6 add 140x8
3s peaks: 125x6,6,6, 15s rest
Reps/iso: 120x5/5, 4/4, 3/3, 2/3, 2/5
Decline Crunch w/2s peaks
20*: x10,8,6, 15s rest
10*: +15x5,5,5, 15s rest
Trap Bar RDL
155x8, 185x8, 235x6, 275x5, 315x3, 335x3
Kneeling Cable Crunch w/2s peaks
130x8, 150x8, 150x8
Landmine Cossack Squats, high grip
45x10 total, low grip
25x8 total, wide to floor
15x10 total, wide to floor
Rev Leg Press Calf Raise
160x15
200x10,8 RP
230x8,5 RP
Hanging Leg Raise SS Dip Bar Ab Tuck
x8 w/3s peaks / 15Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-22-2024, 03:08 PM #1456
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #3
BB Rows SS Deficit Bench Pushups w/vest w/extra half rep @ bottom
135x12 / +40x8
175x8 / +40x10
205x5 / +40x10
BB Rows
245x5,4,3 RP
20* Flat DB Press
90x12,8,6, 30s rest
/ 30s rest
30* Incline Cable Press
110x12 drop 90x8 drop 70x8
CG Rev MAG grip Pulldowns
180x5,3,3, 10s rest
EZ Skullcrushers: 80x15
SS Machine Dips: 270x10
SS Cable French Press: 80x8
/ 30s rest
Skullcrushers: 80x6
SS Machine Dips: 270x10
SS Cable French Press: 60x10
Well, my triceps are sure beat. Did full stop deep stretches on the French Press.
Upper on Sunday, hopefully with some friends. Will do low vol chest/back/delts. Hockey Mon/Tue which is the new schedule (got a few M/2 combos in there too).Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-24-2024, 01:23 PM #1457
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #1
Had 2 friends over today, nice old fashioned session!
Rack Pulls
225x10, 315x6, 365x6
Machine Rows
230x10, 260x8-10?
Gironda High Pulley pulldown row
100x20, 140x12, 150x12
Flat DB Press
50x20, 70x15
90x12,6,4 RP
Guillotine Press
135x20, 165x12, 195x8
Machine Dips
320x12, 360x10, 450x10
DB Hammers w/3s peaks
40x10, 45x8, 50x6
Gironda DB Shoulder Compound w/25s
Side Laterals x10?
Upright Rows x8
Scott Press x15
70* bent rear lateral raise x10
Front Raise x10
90* bent Rear Lateral Raise x12
Gironda DB Swing x12 totalLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-28-2024, 03:42 PM #1458
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #2
Did this on fumes. Tomorrow hopefully get to do lower & abs.
Pullups SS Gironda Dips
6 / 6
6 / 6
CG Rev MAG grip Pulldowns
160x6,6,6,6,6, 20s rest
SS Machine Rows
250x3,3,2 each alternating no rest
SS bottom partials together x4,3,3, 10s rest
10* Decline Cable fly/press
120x15,8+3 bottom partials,6 +4 bottom partials RP
SS 30* Incline Cable Press
100x10, 10s iso, RP x6, 4 bottom partials, 10s iso, 10s negative
EZ Skullcrushers: 90x12,8,6 RP
SS Cable French Press: 70x15
SS BTB Dips: x15 +10s iso
Gironda DB Shoulder Compound w/30s
Side Laterals x6 +5 half reps
Front Raise x8
Upright Rows x8
20s rest
70* bent rear lateral raise x10
Front Raise x6
Scott Press x15
20s rest
90* bent Rear Lateral Raise x15
Gironda DB Swing x8 totalLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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04-14-2024, 06:38 AM #1459
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #1
Hockey last night & tomorrow. Upper #2 will focus on whatever I missed here.
Deficit Pushups w/vest / Gironda China
+40x10 / 6
+40x5,5,5, 10s rest / 6,4,4, 15s rest
Neutral Grip Pulldowns
180x6,6,6, half reps x6, 20s rest
10* Decline Cable Flies
50x6 add 60x6 add 70x6 add 80x6, 20s rest 90x6, 20s rest 100x6
Drop 70 isos @5s: peak, mid, stretch, mid, stretch
Guillotine Press
165x6,6,10, 20s rest
Machine Rows
180x8,8,8,8, 10s rest
Skullcrushers: 90x15
SS Rope Pressdowns w/3s peaks: 70x10
SS BTB Dips: x15
SS Cable kickbacks: 30x10 each
Cable Side Laterals, angled behind (“45* scalp plane”, from behind)
20x20,15,10, each alternating no rest
Bent Rear DB Lateral Swings
50x15,10,6 RP
_____
LOWER #3
Hockey was 1 & 2.
Skater Squats SS Unilateral DB RDL
6 / 40x5 each
6 / 50x5 each
Seated Calf Raise
125x10 / drop 90x15 / 60x25 / drop 35x30,20, 15s rest
x2 total
A2G: BB Squats
135x6, 165x4, 185x3, 205x3, 225x3
Took it easy on reps so I didn't fall out of form. I was about to fall asleep so I'm lucky I didn't just scrap these entirely.
10* Decline Crunch w/3s peaks SS Hanging Leg Raise
10 / 10
10 / 10
15,8,4, 10s rest / 10,5,5, 15s rest
Machine Hack Squats
90x5 w/3 bottom partials each
90x6 w/2 bottom partials each
Leverage Squat Machine Calf Raise
100x25 / drop 50x25 / drop BW x35 off a step
180x12 / drop 140x10 / drop 90x12
Nordic Curl, self-assisted
6,6,6, 20s rest
_____
UPPER #1
Deficit Ring Pushups w/twist SS BB Rows
x8 / 165x10
x8 / 185x10
x10 / 225x6
20* Flat DB Press: 90x10 +5 bottom partials
SS 20* Incline Cable Press: 100x12 +4 bottom partials
SS 30* Incline Cable Flies: 60x10 w/3s peaks
SS Cable vertical decline Press: 100x10 +4 bottom partials
SS High Pulley Cable Flies: 70x12 drop 50x12
Snatch Grip BB Rows
245x5,5,5,4,4, 30s rest
Ring Pelican Curls
4,3,2, 20s rest
First time, played with height. Did some reps, did some spotted/negatives
Rope Pressdowns, w/momentum: 120x15 drop 90x15
SS DB kickbacks: 30x12,8 RP
Unilateral Landmine Shoulder Press
45x15 each
70x8,5,4, each alternating no rest between arms, 10s between sets
Upright Rows, slow w/squeezed peaks
95x10,8,8 RP
_____
UPPER #2
Chest / back
10* Decline DB Bench SS T-Bar Rows w/ROT8 handles
60x20 / 115x10
70x15 / 135x10
80x20 / 165x8
30* BB Press: 185x12 drop 135x15
SS Vertical Cable Flies: 80x12 drop 60x10 drop 40x12
Machine Rows
230x12 drop 180x8 drop 140x12
CG Rev MAG Grip Pulldowns
160x6,6,6,6, 20s rest
_____
UPPER #3
arms/abs
Lower/delts tomorrow
OH DB Extensions
20x20, 25x15, 35x10
DB Curls +hammers
30x10 +5
*35x10 +5
*40x8 +6
*arm blaster
Machine Dips w/3s peaks
270x12, 320x8, 320x10
DB Hammers, loose, hard peaks
50x8
50x4,4,4,4, 20s rest
DB Kickbacks
30x15, 35x12
Ab Wheel SS Hanging Leg Raise
10 / 10
10 / 10
10 / 10
Straight Bar Pressdowns
130x20,10,10 RP
EZ Bar Russian Twist
70x15, 70x40 each side
_____
LOWER #3
Feel like absolute sbiit lately, don't want to do anything
Unilateral Leg Press
90x15, 120x15, 150x12 each
Trap Bar RDL
155x10-15, 185x8, 205x8
Trap Bar Calf Raise
155x10, 185x10, 205x8
A2G BB Squats
185x5, 205x3, 225x3
Seated Calf Raise
125x20 / drop 80x15 / 60x25 / drop 35x30,20, 15s rest
80x20 w/2s peaks
90x15,10 RP w/2s peaks
Machine Hack Squats, Platz style
75x8,6,4 RP
Leg Extensions w/3s peaks & negs SS Leg Curls
90x12 / 90x12
90x12 / 90x12Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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04-17-2024, 01:33 PM #1460
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #1
CHEST / DELTS / ABS
Early day; threw it in during work. Back/tris tomorrow, lower Friday.
Deficit Ring Pushups w/twist
x8, x8, x10
10* Decline Crunch w/3s peaks: x8
SS Hanging Leg Raise: x10
SS Hollow Body Hold: +25 @20s
10* Decline Crunch w/3s peaks: x8
SS Hanging Leg Raise: x10
SS Hollow Body Hold: +25 @20s
Flat DB Press
90x8, 90x8
Holy **** I'm weak today.
10* Decline Crunch w/5s peaks: x8
SS Standing Cable Twist (#15) w/sport stick: 60x8 each alternating no rest
SS Kneeling Cable Crunch: 100x25
30* Incline BB Press
185x12, 205x8
Kneeling Cable Crunch: 150x12,10,8, 15s rest
SS Standing Cable Twist (#12-15) w/sport stick: 80x6 drop 60x6 drop 40x8 each alternating no rest before drops
Seated low cable upward fly: 50x15
SS high pulley downward fly/dip: 80x15
SS 30* Incline Cable Flies: 60x12 w/3s peaks
Upright Rows, slow w/squeezed peaks
80x15,10,8 RP
Cable Front Raise
30x15,10 drop 20x10 each alternating no restLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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04-18-2024, 03:18 PM #1461
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #2
BACK / BICEPS / TRICEPS
Ring Y Pulls
8, 8, 8
OH DB Extensions
25x20, 30x15
T-Bar Rows w/ROT8 handles
115x8, 135x8, 160x8
Tricep Bar OH Extensions
90x10,8,6 RP
1-2 reps short of F per set, to save my back
Meadows Rows
60x15, 70x12 each
Machine Dips
270x15,10,8 RP
w/15s iso final rep each
Unilateral Pulldowns, cross-body w/big stretch
80x4 add 90x4 add 100x4 add 110x4 add 120x8
each, one arm at a time
Double Rope Bent pressdown/kickback
100x15,10,8 RP
Gironda Chins SS Gironda High Pulley Rows
x8 / 150x8 drop 130x6 drop 100x8
Guillotine Curls w/5s peaks
130x8Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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04-20-2024, 11:34 AM #1462
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
LOWER #3 / ABS
Hockey was 1-20
Leg Extensions
60x6 add 80x6 add 105x6 add 125x6
60x8 add 80x8 add 105x8 add/20s rest: 125x12,10,10
Rack Pulls @ knee
225x10, 275x8, 315x4, 365x6*, 405x3*
*belt & wraps, left a few in the tank since I wasn't trying to tire out my back…or worse.
Seated Calf Raise
80x30,20,15,15+20s iso, 30s rest
Leg Press Calf Raise
DC style (5s neg & 10s stretch each rep)
270x8-10?
250x10
10* Decline Crunch w/2s peaks: x25 paused out
30s rest / Hanging Leg Raise w/3s peaks: x15 paused out
Frog Stance Leg Press
250x20, 340x20Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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04-21-2024, 03:13 PM #1463
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #1
CHEST / DELTS
Tues: pull
Thur: arms
Fri: lower
Deficit Ring Pushups w/twist
x8, x8
10* Incline DB Press w/5s negatives
60x8, 70x8
20* Incline BB Press
RP 205x8,4, drop 185x6
(pinky/ring/index fingers @ power rings)
Ring Dips
5,4*,6*, 20s rest
Tried to include a twist, but my wrist hurt.
*bulgarian (w/fly motion)
Seated low cable upward fly: 60x15
SS high pulley downward fly/dip: 100x10
SS 30* Incline Cable Flies: 60x8 w/5s peaks
Upright Rows, slow w/squeezed peaks
85x15,10,8 RP
Cable Front Raise
35x10 drop 25x10 drop 20x12 each alternating no restLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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04-23-2024, 12:27 PM #1464
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #2
PULL / ABS
Hockey last night and tomorrow. Arms Thurs, lower Fri.
Ring Y Pulls
8, 8, 8
Neutral Grip Pulldowns, 2s peaks/negs/stretch each
120x10, 140x8, 160x6
DB Crunch
25x12, 25x15, 25x15, 35x12
Wide Pulldowns
180x10, 200x6
Loose:200x4,4,4, 30s rest (slightly wider than shoulders)
Cable Chops, alternating sides no rest
70x5,5
90x4,4
110x3,3,3 (5s RPs)
DB Rows
90x8, 110x6
130x8 dead stop w/some momentumLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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04-25-2024, 03:35 PM #1465
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #3
ARMS
CG Bench
135x15, 165x12, 185x9
205x4,4,3,3, 30s rest
SS Rev. Grip Pressdowns w/3s peaks
80x4 add 100x8
DB Spider Curls w/Noco arm trainer
20x20, 25x15, 30x10
Incline BTB cable curls, triple peaks, w/Noco
40x10, 50x8
Floor EZ Skullcrushers, slightly short ROM due to plate size
90x12, 90x12, 100x10
Guillotine Curls w/5s peaks
120x8 narrow, 120x8 wide
45* DB Kickbacks
30x12,8,6, 15s restLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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04-26-2024, 03:10 PM #1466
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
LOWER #3
Hockey was 1 & 2.
Sissy Squat Bench
6, 6, 6
Seated Calf Raise
100x20, 100x20, 115x25
Rack Pulls @ knee
225x8, 275x8, 315x4, 365x6*, 405x5*, 455x3*
*belt & wraps, short of F again. Moving it better now, hope to keep these back in rotation for some explosiveness.
Leg Press Calf Raise
DC style (5s neg & 10s stretch each rep)
290x8 +8 bottom partials
290x8 / drop 180x10 straight reps w/3s peaks / 180 iso @30s
Bulgarian Split Squat
40s x6 each leg
40s x8 each leg
Leg Extensions SS Seated Leg Curls
90x15 / 90x15
90x15 / 90x15Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-01-2024, 03:20 PM #1467
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #1
Gironda Dips SS Gironda Chins
6 / 6
6 / 6
20* Incline BB Press (to safeties @ #19)
135x8, 165x6, 195x5
205x8,5,4 RP
SS downward fly/press: 70x25
DB Rows
90x8, 110x6
130x8 dead stop w/some momentum
SS Snatch Grip BB Rows w/3s peaks: 135x10
Unilateral Pulldowns, cross-body w/big stretches
150x6 drop 130x6 drop 110x6 each
Cable Shoulder Press
70x15,10,8, 15s rest
90x6 drop 70x4 drop 50x8
Bent Rear Cable Laterals
30x20,20,15, 15s rest
BB Curls: 45x30-40 ?
SS Hammer Curls w/3s peaks: 30x6
Floor EZ Skullcrushers (no short ROM this time)
100x10,5 RP drop 80x10
SS 45* DB Kickbacks
25x15Last edited by StinnerOzz; 05-03-2024 at 10:41 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-02-2024, 02:49 PM #1468
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
LOWER #3 / ABS
Gonna leave it at this, I'm gonna play hockey on Saturday too.
Warmup circuits, 20s between each, all explosive from & stopping @ skating depth:
Squat jump: x6
BB squat jump: 45x6
Single-leg lateral box jump, 20”: x4 each
DB squat jump: 30s x6
Squat jump: x8
BB squat jump: 45x8
Single-leg lateral box jump, 20”: x6 each
DB squat jump: 40s x8
Seated Calf Raise
120x15, 120x15, 120x15
Rack Pulls @ knee (safety @ #15)
275x8, 315x4, 365x6*, 405x5*, 455x5
*belt & straps, all easy again. Drop a pet next week.
Plyo jump from knees to standing position
4, 6, 6
Kettlebell Halos
25x4-5 each direction
25x6 each direction
Need to look these up more
Pistols, 20” box, self-balancing as I learn the move. Used to do 10 pistols free-standing, but off a box is new to me.
x6 each, +10 x6 each, +25 x6 each
Kettlebell around the waist circles SS Russian Twist
25x6 each direction / 25x 10 each direction
25x10 each direction / 25x 10 each direction
Box squats
225x6 parallel
225x12 skating depth
275x6 skating depth
DB Calf Raise jumps
30s x40, 40s x30
Hanging Leg Raise, 3s peaks
10,8,6 RPLast edited by StinnerOzz; 05-02-2024 at 07:26 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-03-2024, 01:07 PM #1469
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #2
The big stuff kicked the **** out of me today.
20* Incline DB Press w/3s negatives SS T-Bar Rows w/ROT8 handles
60x10 / 115x10
70x10 / 135x8
80x8 / 160x4,4,4,4, 20-30s rest
Straight reps 100x6 drop 80x8 drop 60x12
30s rest / Incline (decline position) seated cable fly, underhand
70x15
Close/Rev. MAG Grip Pulldowns
140x6,6,6,6, 20s rest
DB Front Raise: 35x6 drop 30x5 drop 25x6
SS DB Side Laterals: 25x12
SS Gironda DB Swings: 15x10 each side
SS Bent Rear Cable Laterals: 40x8 drop 30x8 w/10s iso final rep each
Pressdowns w/ROT8 handles w/3s peaks: 100x4 add 110x4 add 120x4 add 130x8
…20s rest / OH Rope Extension: 70x12 w/deep stretches
…20s rest / 45* Cable Kickbacks w/ROT8 handles: 30x20Last edited by StinnerOzz; 05-03-2024 at 07:37 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-08-2024, 01:56 PM #1470
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,304
- Rep Power: 16338
UPPER #1
Had to rush today. Absolutely no mindset to lift nor patience to focus. Banged it out and got on w/my circus. Probably just hit delts/tris tomorrow. Wanted to use my new preacher machine today!
Lower Friday, upper Saturday.
High Pulley Downward Flies SS Gironda Chins
70x10 / 5
80x8 / 6
80x10 / 6
20* Incline BB Press (to safeties @ #21, must have misread last time at 19)
185x12,8,6,6 RP
DB Rows
110x5,5,5,5,5, each arm alternating no rest, 15s rest between sets
Machine Preacher Curls (includes lever arm resistance, I'll be counting this going fwd)
55x12,8,6 RPLast edited by StinnerOzz; 05-09-2024 at 07:49 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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