That's it for the week. More wtf life stuff.
LOWER
DB RDL: 60x8
SS Sissy Bench: x8
SS Hollow Body holds: +25@30s
SS single leg calf raise x10 each
DB RDL: 60x8
SS Sissy bench: x8
SS Goblet Squat: 60x10
SS Hollow Body holds +25@30s
Calf raise off a step w/extra half rep @ top
x20, +25x15?, +35x10
Landmine Goblet Squat
+60x6,6,6, cluster set
+80x6,5,4, cluster set
+90x8,5,5, cluster set
SS Hollow Body holds +25@30s (both arms 10s, then each arm @10s)
Lying Leg Curls
2up/1down: 30x6 each SS both x8
2up/1down: 25x6 each SS both x8
SS Single-arm Hollow Body holds +25@60s (alternating arms every 10s)
Donkey Calf Raise, triple peaks
+90x10
RP straight reps 90x12,8,8 RP
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Thread: Liftin' weights & lacin' skates
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08-20-2021, 03:32 PM #991
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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08-23-2021, 03:20 PM #992
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
UPPER #1 / PUSH + ABS
Slight Decline #2 Rev. Grip DB Press
60x15+5 normal
70x8 +3 normal
Normal grip 70x10
Roman Chair Crunch: x12
SS hanging leg raise: x10
SS Gironda Vacuum @20s
Roman Chair Crunch: x12,6,6 RP
SS SS hanging leg raise: x10,5,5 RP
SS Gironda Vacuum @20s,20s RP
Slight Incline #2 DB Press
60x4 - 1 rep = 2 bottom partials/2 full/2 top partials
21s - x60s
Straight reps - 75x8 w/20s peak/10s neg & stretch on last rep
SS low cable upward press: 50x8
SS high cable downward press,Rev grip: 50x15
Gironda Vacuum
@20s
@20s
@20s
Cable Arnold Press
25x20,12,10,10 RP
Cable Side Laterals, Iso/reps
15x 5/5, 4/4, 3/3, 2/2
15x 4/4, 3/3, 2/2, 2/2, 2/2, 2/2
BTB Dips, 20s rest
+70x10,8,8Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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08-24-2021, 11:28 AM #993
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08-25-2021, 04:30 PM #994
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
UPPER 2 / PULL + TRICEPS
Hope to get away with legs and abs on Saturday.
BB Rows, slow +huge focus on contractions
135x20, 155x12, 175x12, 195x8,
215x6,5,4 RP (instead of 3,2,2 cluster)
Rope French Press
50x10, 40x12, 30x20
V-bar Pressdowns
70x10
60x12 drop 50x10
60x12 drop 50x10
Neutral Grip Pulldowns
160x6 w/3s peaks / straight x6
160x5 w/3s peaks / straight x5
Cable High Rear Delt Pulls
50x5 w/2s peaks / straight x10
50x10 w/2s peaks / straight x6
DB Hammer Curls w/2s peaks
25x6 add 30x6 drop 25x4
OH DB Extensions
25x8,8,6,6,6, each alternating no rest
BB Curls 5s peaks/3s negs: 45x13?Last edited by StinnerOzz; 08-25-2021 at 04:37 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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08-26-2021, 09:07 AM #995
Good stuff!....The one thing I keep forgetting sometimes when I go over your workout sequences is the actual amount of volume you are moving, I dont know much about bodybuilding...but I do know volume rules. TBH I should take a page from your book, as I really would like to add a little size on my upper body without getting too far from what I am doing....I need more sets and reps of something. Since most of time I am spent after my compounds... which are first in order, I would like to add some tri sets to hit all of this with my dumbbells' and ("spud") cable set up. Easy stuff I can take to failure with little risk of injury. The one giant set I added to workout B)... I think must be working as my arms are sore in a good way for a couple of days afterwards. Now for something on workouts A and C....just add more sets? or do some other variation. Open to suggestions! Have a great day!
Please record my time/reps if I pass out
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08-27-2021, 11:15 AM #996
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
Here's some quick and easy-to-incorporate ideas. Keep everything as it is, and just add something extra to your final compound sets to bump volume & intensity.
1. RP method: hit failure on the last set, rest 15s, rep to F again, repeat once or twice.
2. Cluster method: stop just short of failure, rest 15-20s, repeat that same set of reps w/o hitting failure. Repeat as comfortable. It adds up quickly.
3. Drop set. Hit failure, strip some weight, hit failure. Doing it once or twice more for a double/triple drop is a favorite for sure.
4. Supersets/compound sets. Different people consider them different terminilogy, but you see me doing this a lot. Hit failure on your compound lift, then jump to a different lift and do what you can. Then do it again if you like. I like adding as much intensity as I can by throwing 3-6 or so exercises in a row.
On top of those you can always add a long peak contraction/iso hold, a 10s negative on the last rep, a set combined of iso hold + rep work (another fave of mine), a hard stretch at the end, etc.
For super/compound sets you can also go from compound movements to an iso movement, like bench followed by cable cross work, pullups and pullovers, squats and leg extensions, etc. You can also get creative and go heavy, then quickly follow it up with a higher-rep scheme. Say, bench 185x3, then strip it to 135x10. Better yet, do that and then use the RP method w/135. You might get 10,8,6 for an RP set of 3, which will definitely make you feel it and respond.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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08-27-2021, 02:34 PM #997
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
LOWER / ABS
Landmine Single-Leg Squat SS Sissy Bench / SS lying let curls
BW x10 / x8 / 25x12
+25x10 / x8 / 25x15
+45x15 / x12 / 40x12 drop 30x6
Calf raise off a step w/extra half rep @ top
x20, +25x15, +35x10 +10 straight
Ring Pikes x12
SS Plate Overhead Crunch w/2s peaks: +35x15
SS Gironda Vacuum @20s
Ring Pikes x12
SS Plate Overhead Crunch w/2s peaks: +35x10
Hanging Leg crunch: x12
SS Gironda Vacuum @40s
SS Ab wheel plank @20s
Frog Stance Landmine Goblet Squat, slightly above parallel
80x20,10,10 RP
Donkey Calf Raise, triple peaks
+90x8
+105x8
Seated Calf Raise, 20s rest between
80x6,6,5,5Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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08-28-2021, 06:45 AM #998
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08-29-2021, 01:01 PM #999
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
Sure is! Another thing you might notice me do it to put all my warmup/pyramidding into 1 acclimation set with little/no rest. For instance I might bench light at 135x8, add 10-20lbs. and do another 6-8, add another 10-20lbs. and do another 6-8, etc. As the weight goes up you will want to lower reps to accommodate, then eventually you'll get to the heaviest set and rep out to actual failure or a rep short. From there, bump the intensity more by doing 2 RP sets with that heavier weight. It's all about bang-for-the-buck of effort divided by time!
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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08-29-2021, 02:55 PM #1000
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
UPPER #1 / PUSH + a bit for back
***=SS Wide Pullups x4 w/4s negatives SS Ring Y-raise x6-8
Slight Decline #2 BB Press (index on rings)
155x15 ***
175x10
205x8 ***
225x6 delt felt iffy, played it safe
RP High Pulley Cable Cross/Press: 35x20
SS High Pulley Dip Press half-reps @peak: 35x15 +20s peak iso & 20s negative
Slight Incline #3 Neutral Grip DB Press
Skipped the half reps as part of full reps because I didn't want to bug my shoulder.
Straight reps
70x6,6,5, 20s rest
Incline Rack Skullcrushers
100x15,8,6,6,6 RP
Cable Front Raise SS Cable Side Laterals
Just straight reps this week
20x20 / 15x15
15x20 / 12.5x15
15x15 / 10x20Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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08-30-2021, 02:58 PM #1001
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
UPPER #2 / PULL / ABS
Wide T-bar Rows
70x12, 70x12, 105x10, 120x10
Gironda 45* Lat Rows (horizontal on stretch, arch on contraction)
55x8,8,8,8,8,8 add 65x8,8, 15-20s rest
(use 60 for all sets next time)
Gironda Curls (lean away @ extension, lean in @ contraction)
70x12,6,6 RP
Crossbody Curls: 30x15
SS DB Curls: 30x8
SS Hammer Curls w/3s peaks: 30x8
Hanging Leg Raise SS Trunk Curl
8 / 8
20s rest 6 / 6
20s rest 4 / 4
Plank reach-under/extension: x6 each arm
SS Bird Dog holds x2@10s / x3@5s each arm
Gotta look back on these to see if I can make them tougher. May have done them wrong because they were crazy easy.
Probably off the next couple days. Hockey starts up again the first week of October, I really hope I stop being lazy and bet some sprints or HIIT in before then!Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-02-2021, 03:10 PM #1002
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
LOWER #1 / ABS
Skater Squats x6 / DB RDL 60s x6
Skater Squats / DB RDL 60 x6
Plank reach/extension x10 each side
Abwheel w/vest: +40x6
SS Bird Dog isos w/vest: +40lbs @5s x5 each
SS Gironda Vacuum @30s
Calf raise off a step w/extra half rep @ top
+25x15, +35x10, +45x10
+60x10 / straight reps x8
+90x10 / straight reps x8
Seated Calf Raise, 20s rest between
70x10,8,15,12
Unilateral Standing BB Lunge, alternating
95x8-10 each, 115x8 each, 115x10 each
RDL
135x5 add 165x5 add 185x3
20s rest/add 205x3,3 RP w/5s peaks and negs
Leg Extensions
50x8 add 60x8 add 70x8 add 80x8
Drop 70x10 drop 60x8 drop 5s peaks/3s negs 50x6
Maybe some extra triceps/abs/calves tomorrow.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-05-2021, 12:55 PM #1003
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
FULL BODY
UPPER & LOWER #1
Had a major headache today that just couldn't shake. Did what I could and it felt good, so that's a win! Skipped what I planned for legs, but I'll do them tomorrow. Probably skip Tuesday as I'll be busy busy.
Incline Ring Flybrid Press: x6
SS Neutral Grip Pullups w/leg lift: x5
SS Single-leg Squats: x6 each
30s rest/repeat
30s rest/repeat
30s rest/repeat
30s rest
Incline Ring Flybrid Press w/alternating knee crunch: x10 total
SS Various Grip Pullups w/leg lift iso: x8
SS Single-leg Squats: x10 each
40s rest/repeat
40s rest/repeat
40s rest/repeat
Kneeling Incline angle cable press
35x8 add 45x8 add 55x8 add 70x8
Drop 60x8 drop standing 40x12
Wide Pulldowns w/3s peak/iso/stretch
140x3,3,3,5,5, 20s rest eachLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-07-2021, 01:14 PM #1004
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
Was SO close to skipping today because of too much to do, but I removed a couple things and bumped intensity. Felt awesome.
LOWER #2 / ABS
Warmups
Skater Squats x8 / DB RDL 60s x8
Plank reacharound/extension +15 x8 each side
Working Warmups/work sets
Landmine Linebacker Calf Raise off a step
90x20
115x15
140x15
165x12,8,8,6 RP
Frog Stance Landmine Linebacker Front Squat, @parallel
115x6,6,6,6,6,6, 20s rest
140x5,5,5,5,5, 30s rest
165x3,3,6, 20s rest
V-Sits: x6,6,6, 15s rest
SS Rev Crunch: x5,5, 15s rest
SS Gironda Vacuum @40s
SS Single-arm Hollow Body holds +25@60s (alternating arms every 10s)
SS Gironda Vacuum @40sLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-09-2021, 03:02 PM #1005
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
UPPER 2 / everything! In case I can't lift tomorrow. Weekend is totally shot.
Incline Ring Flybrid Press w/alternating knee crunch: x6
SS Neutral Grip Pullups: +25x6
SS DB Thrusters: 20s x12
30s rest/repeat set #2
30s rest/repeat set #3
30s rest/repeat set #4
30s rest set #5
Incline Ring Flybrid Press w/alternating knee crunch: x15
SS Neutral Grip Pullups: +25x10
SS DB Thrusters: 30s x20
Cheat Wide Grip Pulldowns
160x4,3,3,3,3,3 RP
SS Pulldown Serratus Crunch w/2s peaks
160x8 drop 140x10,6,4 RP
SS Gironda Vacuum @40s
Cable Shrugs
140x12,12,12, 20s rest
160x8,8,8, 15s rest
DB Curls 1arm iso while the other curls
25x10 each
SS Straight Bar Presdowns w/triple peaks: 40x8
Abwheel w/vest: +40x5 + plank iso @20s
SS Bird Dog isos w/vest: +40 @10,10,8,8 each
SS Gironda Vacuum @60s
DB Curls 1arm iso while the other curls
30x12 each
SS Straight Bar Presdowns
70x8 double peaks / drop 60x6 / drop 50x8
Whew...Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-14-2021, 01:29 PM #1006
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
UPPER #1 - CHEST / BACK / DELTS
Had to rush and skip arms. Depending how I feel I might do a whole upper day again on Fri, or just arms. Legs tomorrow with my new leverage squat machine!
Warmups:
Incline Ring Flybrid Press 6 / L-sit Pullups x5
30s rest / Incline Ring Flybrid Press 6 / L-sit Pullups x5
30s rest / Incline Ring Flybrid Press 10 / L-sit Ring Pullups x10
Slight Incline #2 DB Press
80x10,5,3 RP +10s iso/neg last rep
SS Cable upward pec fly 10x4,4,4,4 each alternating
Gironda 45* Lat Rows (horizontal on stretch, arch on contraction)
60x8,8,8,8,8,8,8,8, 15-20s rest
Standing Low 45* Cable Rows: 60x20
Arnold Press: 45x6,6,8, 20s rest
30s rest
Cable Side Laterals w/3s peaks: 15x8,6,6 RP
SS Cable Rear Laterals: 15x10,8,12 each alternating no restLast edited by StinnerOzz; 09-14-2021 at 01:58 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-16-2021, 04:40 PM #1007
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
LOWER / ABS
Warmups
Skater Squats x8 / DB RDL 60s x8
Hanging Knee Raise w/plate belt: +25x8
Overhead Plate Crunch: +25x12 w/3s peaks
Leverage Squat Calf Raise
50x20, 90x15, 120x15, 140x12
180x10,8,8,6, 15s rest
Leverage Squat, middle depth (feels ass to grass)
50x20, 90x15, 120x12, 140x10
Leverage Squat Front Squat / middle depth
140x4,4,4, 20s rest
A bit cumbersome to rack, but doable
Lying Leg Curls
40x12 drop 30x10 drop 20x3 +30s iso & negative on final rep
V-Sits: x6,6,6 10s rest
SS Gironda Vacuum @40s
Plank Walkouts up and back x6 +20s iso
SS Gironda Vacuum @40s
Hollow Body holds +50@60s?
SS Gironda Vacuum @40s
This squat machine is awesome so far!Last edited by StinnerOzz; 09-20-2021 at 02:34 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-17-2021, 02:48 PM #1008
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
UPPER / ARMS + CALVES
BB Curls SS OH BB Extensions
45x20 / 65x20
65x12 / 65x15
85x8 / 86x10
Decline CG Bench SS Heavy Slastix band DB Curls
165x15 / 20s + band x12
185x10 / 20s + band x12
205x8* / 15s + band x20
*+heavy band dips w/3s peaks SS medium band pressdowns w/3s peaks xF
Leverage Squat Single-leg Calf Raise off a step
+20x6 each / both +25x15
+25x5,3,3 each RP / both +35x15
+10x8,5,3 each RP / both +55x15
Leverage Squat Calf Raise off a step
70x15,12,8,6, 20s rest
Single-arm rev. Pressdown
15x8,8,6 each alternating no rest
Drop 10x8,8,6 each alternating no rest
SS Fwd cable extension
45x10 drop 35x8? drop 25x10Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-19-2021, 11:51 AM #1009
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
UPPER #1
Incline Ring Flybrid Press w/alternating knee crunch: x8
SS Gironda Chins: x5
30s rest/repeat set #2
30s rest/repeat set #3
30s rest/repeat set #4
30s rest set #5:
Incline Ring Flybrid Press w/alternating knee crunch: x12
SS Gironda Chins: x8
Gironda 45* Row, 20s rest
80x6,6,6,6 / add 90x6,6
Standing Cable Press
70x20 (inward grip, pin 7 straight)
90x12 (outward grip, pin 6 slightly downward)
110x10 (outward grip, pin 6 slightly downward)
Drop flybrid press 90x10
Tough movement to get the right feel. Damn it.
Cable Shrugs
160x15,12,10 RP
Incline DB Curls
30x10,10,10,8, 15s rest
Cross Body Cable Curls
20x8 drop 15x6 drop 10x8 each
Incline Skullcrushers half reps - pin 11
105x15,10,8, 20s rest
CG Bench Pin Press - pin 7
135x15, 155x10, 175x8Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-20-2021, 02:47 PM #1010
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
LOWER #1 / ABS
Warmups
Leverage Squat Machine Single-leg Squat
50x5,5,5,5,5 each alternating
Lying Hamstring Bridge +40x15
RP single leg x5,5 each RP
Hanging Knee Raise w/belt: +35x6,3,3 RP
Overhead Plate Crunch: +25x12 w/3s peaks
Leverage Squat, middle depth
60x20, 100x15, 140x12
SS with DB Calf Hops
+20s x80, +40s x60, +60s x50
V-Sits: x6,3,2, 5s rest
SS Gironda Vacuum @30s
SS Frog Crunch iso hold @20s
Leverage Squat, middle, 5s negs: 180x8
SS DB calf hops: +80s x25,10,8 RP
Lying Leg Curls
40x6,4,4, 15s rest
Plank Walkouts up and back x6 +30s iso
SS Gironda Vacuum @20s,10s,10s RPLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-22-2021, 01:12 PM #1011
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
UPPER #2
Banged out something quickly, nothing to failure, so I can hopefully do more Friday.
Incline Ring Flybrid Press w/alternating knee crunch: x6 SS Paused stretch Gironda Chins: x4
30s rest/repeat set #2: x8 / 4
30s rest/repeat set #3: x10 / 6
Flat BB Press
185x5, 185x5, 185x5, 185x5, 20s rest
Neutral Grip Pulldowns
200x4, 200x4, drop 190x4 drop 180x4, 180x3, 20s rest
Standing BTB Military Press
95x6,6,6,5,5, 20s rest
Goblet Curls: 60x20
SS Pinwheel Curls: 25x10 each
SS Cable Guillotine Curls w/5s peaks: 50x8
OH DB Extensions
25x15, 30x10, 35x8 each
Skipped CG Bench because my left wrist was messed up somehow. One rep in and I had to switch.
Tail ends: 50x20,10,8 RPLast edited by StinnerOzz; 09-22-2021 at 01:21 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-23-2021, 02:39 PM #1012
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
LOWER #2 / ABS
Still hope to do some legs along w/upper tomorrow, so I needed the big stuff to survive. Nothing to failure here, just a good pump.
Leverage Squat Machine / Calf Raise
50x6 / 6
add 90x6 / 6
add 120x5 / 6
add 140x4 / 6
RP 170x4 drop 140x8 drop 90x8 / 90x20
Single-leg DB RDL, each
40s x8
55s x6
65s x5
Hanging Knee Raise w/belt
+35x6,3,3,2,2 RP
Leverage Squat SS DB Calf Hops
90x20 / 20s x80
140x12 / +20s & 40lb. Vest (80 total) x60
160x8,6,4 cluster set / +40s & 40lb. Vest (120 total) x40,25,20Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-24-2021, 01:41 PM #1013
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
FULL BODY
CARDIO COMPLEXES / ABS
Naturally, my legs are WAY more sore than anticipated (I always try to hold off yet end up making it worse - what gives?)
I wanted more of a conditioning workout anyway, and it definitely delivered.
Now off all weekend.
5 reps each exercise, 3 rounds each complex, 30s between rounds:
COMPLEX A - 85lbs
BB Row / Hang Clean / Front Squat+Push Press / Good Mornings
V-Sits: x6,3,3,3, 8s rest
COMPLEX B - 75lbs
RDL / Hang Clean+Front Squat+Push Press combo / Reverse Lunge
Ab Wheel w/3-5s iso each rep
x5,5,4, 20s rest
COMPLEX C - 75lbs
BB Row / Squat iso @ 4-5s / Military Press / Push PressLast edited by StinnerOzz; 09-24-2021 at 06:34 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-27-2021, 03:21 PM #1014
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
Wow, my hamstrings are still a little sore from leg day or the full body day where I used but barely felt them.
Don’t know how this week will turn out. So busy professionally these days without lightening the entertainment & extra-curricular family activities or those for my son (who’s into 2-4 things at any given time), so the only thing that really gets a back seat in any capacity is whether I lift 3 or 4-5x per week. If I can always squeeze it into my work day, it’s the latter! If not, then on the low side for sure especially since weekends are usually shot.
If I could so much as pretend to be a functional human in the early morning, I'd wake up early & lift then...but we’re not at that point of agonizing suffering yet - lol.
UPPER #1
Incline Ring Flybrid Press w/alternating knee crunch: x8
SS Gironda Chins: x4
30s rest/repeat x10 / x5
30s rest/repeat x12/ x5 +Wide Pullups x4
Gironda 45* Row, 20s rest
80x8,8,8,8,8,8,8,8
Slight Incline #3 DB Press, 20s rest
80x8,6,4,2 clusters +10s iso/neg final rep
SS Kneeling Cable Decline Angle Fly/Press: 70x15
Arnold Press: 45x6,6,6, 20s rest
Cable Side Laterals w/3s peaks: 10x15 each
SS Cable Rear Laterals: 20x10,8,8 each alternating no rest
Cross Body Cable Curls
20x20, 30x12, 45x8, each
CG Bench Pin Press (pin 7)
175x6,6,6,5,5 RPLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-28-2021, 03:14 PM #1015
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09-29-2021, 01:05 PM #1016
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
LOWER #1 / ABS
Vest Warmups w/40lbs
Walking Lunges x8 each
SS DB RDL +40s x6
SS Standing Calf Raise: x15
x2
Plank reach/extension: x8 each side
SS V-sit iso: @ 30s
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Leverage Squat
160x8,8,8,6,6,6, 20-30s rest
Calf raise off a step w/extra half rep @ top
+45x10 / 2 shakes 10 straight / 2 shakes 10 straight
+70x8 / 3 shakes +8 straight / 3 shakes +8 straight
+90x8 / 4 shakes +6 straight / 4 shakes +6 straight
Ab Wheel w/5s plank each rep
x4,4,4, 20s rest
Hollow Body holds +50@30s
SS Gironda Vacuum @30s
Hollow Body holds +50@30s
SS Gironda Vacuum @30s
Sissy Bench: x6
SS Lying Leg Curls: 25x8
Sissy Bench: x6
SS Lying Leg Curls: 25x8Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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10-01-2021, 12:59 PM #1017
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
Just got word that hockey is back next Monday, so I'm not going to do anything else to possibly make my legs sore leading into it. I will re-work my programming so I can hopefully get 2 leg days in while playing, if possible.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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10-03-2021, 11:01 AM #1018
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
FULL BODY - snuck this in last minute instead of doing nothing
Deadlifts
185x4,4,4, 30s rest
Wide Pullups SS Ring Dips
6 / 6
6 / 6
6 / 6
BB Complexes
75lbs x5 reps each
4 total rounds, 45-60s rest between rounds:
BB Rows / hang clean+front squat+push press / good morningsLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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10-05-2021, 12:45 PM #1019
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
UPPER #1 + FULL BODY COMPLEX warmups/cardio
Want to work in some volume conditioning work wherever I can.
75lbs / 5 reps / 4 rounds
BB Rows / Hang Clean / Front Squat + Push Press / Good Mornings
Cable Sling Pullovers (mimicking the pullover machine instead of straight-arm)
SS BB Rows
50x20 / 135x15
70x15 / 165x12
90x10 / 205x8
Guillotine BB Press SS Incline Ring Flybrid Press
135x5 / 5
30s rest 155x6 / 6
30s rest 175x6 / 6
Arnold Press
45x8,8,6,6 20s rest
DB Curls SS OH DB Extensions
20x20 / 25x15 each
25x15 / 30x12 each
35x8,6,4 RP w/20s iso final rep SS (1 min) 35x6,6,6, each alternating, no rest
Cheat Rope Pressdowns
70x8 drop 60x6? drop 50x6?
SS Tail Ends 35x15
Hockey last night was great, I felt like I hadn’t missed a day and we blew our opponent out. 1g4a for me!Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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10-07-2021, 03:03 PM #1020
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,249
- Rep Power: 15749
LOWER #2 (hockey was #1)
Only doing this + the complex stuff elsewhere in the week for legs. No true #2 workout for now, now that hockey is back.
This workout was brutal! Way too tired to add abs into it, so I'll do them tomorrow.
WARMUP COMPLEXES - 75lbs / 5 reps / 4 rounds
RDL / Squat Clean (hang/catch in full squat) / Military Press / Rev Lunge / Good Mornings
Leverage Squat Calf Raise, 3s peaks
70x12, 90x12, 110x10, 110x
Each SS Calf Jumps
DB 60s x60
BB 135x40-50?
BB 135x50
BB 135x40
Single-leg: Leverage Squat Machine, each
50x6 each / add 70x4 each / add 90x5 each / add 110x8
Leverage Squat Machine, 5s negative
160x6,6, 20s rest
Add weight
RDL
155x4 add 185x6 add 205x4,4,3 RPLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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