Liftin' weights & lacin' skates

[StinnerOzz]

UPPER #whatever


So exhausted lately that I keep pushing off leg day. Meant to do it today but **** that… even with my new machine, too ������ It was all I could do to get in and do this as it is.



Precor Chest Machine Press
60x15 / flies x8
80x10 / flies x6
100x10 / flies x6
120x8 / top partials x8 / bottom partials x4


OHP
95x12,8,4 RP


Unilateral converging Cable Rows, mid
100x12, 120x10, 140x8, 150x6


Gironda High Pulley Row
80x5,5,5, 20s rest
30s flex stretch


DB Hammer Curls w/3s peaks: 35x12
15s rest DB Curls w/3s peaks: 30x5,3,2 alternating with iso hold on non-lifting arm / drop 20x5,3,2,2 alternating


Machine Dips
160x12, 180x10
200x8,5,3 RP



I don't know I for some reason abhor tricep work lately either. Used to be my favorite. Probably because of my bad delt and lack of heavy/CG bench work…

[StinnerOzz]

UPPER / LOWER


Hockey last night. 2g2a in a 5-4 shootout loss, but we came back from 4-0 so I’m happy about that at least.

Broke in the new home gym to try some of my new stuff! Back/arms tomorrow.



Machine Chest Press, slight incline
21s: 90, 120
15s: 150
9s: 170, 170



Seated Calf Raise
45x30, 75x15, 90x15, 100x15, 130x12
140x8,5,4 RP



Machine Chest Press, wide, decline
170x12, 170x12



High Pulley flies
50x 21s, 70x12 +20s iso +10 half reps @peak
Mid upward flies
50x +20s iso +10 half reps @top



Machine Hack squats, bottom out
frog stance: 70x12, 100x10, 120x8
Normal: 150x8,5,5 RP
Platz: 50x10, 50x10

This machine is tough to come out of the very bottom, I might have to NOT do it that way or just keep it light.



Cable Shoulder Press
*3s con/ecc
30x10*
40x4* add 50x4* add 60x3* add 70x8,6,6 RP



DB side laterals
20x15 SS bottom partials 30x10
20x15 SS bottom partials 30x10
25x12 SS bottom partials 35x10

[StinnerOzz]

UPPER #2
PULL / ARMS / ABS


Gym workout. Did a lot so I can take some days off.




Machine converging low row
100x12, 130x10, 160x8, 200x6


Face Pulls SS Machine Rows, high grip
60x15 / 140x8
20s rest of 60x12 / 140x8,6,5 RP
drop / low grip: 100x10


Ab bench leg raise w/2s peaks
10, 10, 15


Machine Dips
160x12, 180x10
200x8,5,3 RP w/10s iso & 5s neg final rep each


Gironda High Pulley Row
50x5 w/3s negative & stretch
70x5 w/3s negative & stretch
90x4 w/3s negative & stretch



Kneeling Cable crunch FLR
130x5/5/5
150x4/4/4

Machine Crunch w/straps
160x10


Parallel Dips: x15


Tate Press: 35x15
SS pinwheel curls: 40x10
SS Tate Press: 40x12
SS DB Hammer curls: 40x10
SS Tate Press: 40x10
SS Incline curls: 30x5 +6 bottom partials
SS OH DB Extension: 30x15 each



Rope pressdowns
70x10 triple peaks
100x12 shorter ROM, 3s peaks
120x8 shorter ROM, 2s peaks

[StinnerOzz]

UPPER #2
PULL / ARMS / ABS


Gym workout. Did a lot so I can take some days off.




Machine converging low row
100x12, 130x10, 160x8, 200x6


Face Pulls SS Machine Rows, high grip
60x15 / 140x8
20s rest of 60x12 / 140x8,6,5 RP
drop / low grip: 100x10


Ab bench leg raise w/2s peaks
10, 10, 15


Machine Dips
160x12, 180x10
200x8,5,3 RP w/10s iso & 5s neg final rep each


Gironda High Pulley Row
50x5 w/3s negative & stretch
70x5 w/3s negative & stretch
90x4 w/3s negative & stretch



Kneeling Cable crunch FLR
130x5/5/5
150x4/4/4

Machine Crunch w/straps
160x10


Parallel Dips: x15


Tate Press: 35x15
SS pinwheel curls: 40x10
SS Tate Press: 40x12
SS DB Hammer curls: 40x10
SS Tate Press: 40x10
SS Incline curls: 30 5 +6 bottom partials
SS OH DB Extension: 30x15 each



Rope pressdowns
70x10 triple peaks
100x12 shorter ROM, 3s peaks
120x8 shorter ROM, 2s peaks

[StinnerOzz]

LOWER #1
@home base

Been slacking like hell on my hamstrings lately, I know. Hating ab work too; I never do well when I cram it in.




Trap Bar Walking Lunge SS Trap Bar DL
155x4 steps each / 155x6
155x4 steps each / 155x12



Cable Crunch FLR, facing away
40x8, 60x10, 100x12, 130x8 each



Leverage Squat Calf Raise
70x20
110x15,10,8 RP
150x10,8,6 RP



Unilateral Leverage Squat
70x8
70x10,8,6 alternating no rest



Seated Leg Curls, 3s peaks & negatives
45x10, 60x8, 80x6



Leg Press Calf Raise
120x30, 170x20, 210x15 +10 bottom partials
Last set SS Seated Calf Raise: 45x20,10 RP +10 bottom partials



Leg Press, frog stance, 5s negative & iso each
170x8, 210x8, 250x8 (3s neg/5s iso)



Standing Cable Crunch, facing
130x30


Cable Leg Abduction SS Adduction
20x10 each, each leg
40x12 each, each leg

[StinnerOzz]

UPPER #1



Precor Machine Press, high SS Machine Rows
80x20 / 135x6 high/low/neutral


Precor Machine Press, high SS Gironda Chins
110x15 / x8



Precor Machine Press, high: 140x12 +6 bottom partials / drop mid fly 90x10 / Pec Minor Dip x10 w/3s peaks



Machine Rows: 160x3 high/low/neutral
SS Machine Rows, high, cheat: 190x6
SS Unilateral Converging Row, each alternating: 100x8 +10s iso RP 130x6 +10s iso RP 180x4 +5s iso RP 210x4 +5s iso



Parallel Dips: x20,10,6 RP
SS V-Bar Pressdowns: 100x6 triple peaks
SS Straight Pressdowns: 120x8,6 RP



Incline DB Curls: 25x12,8 RP w/3s peaks bottom partials x5,3 RP



Scott Press: 30x12,10,8,6,4 15s rest
SS Machine Side Laterals: 60x8 w/5s peaks
SS Cable Rear Cross Laterals: 30x15 drop 25x8 drop 20x10 drop 15x10

[StinnerOzz]

LOWER #2 / ABS


Not too much, hockey playoffs on Sunday.



Lying Leg Curls SS Sissy Squat
70x12 / 5
20s rest 80x12 / 6
20s rest 100x8 / 6


RDL
185x6, 205x4, 225x4, 245x6


Standing Cable Crunch FLR
60x8, 80x8, 110x8 each


Horizontal Machine Calf Press
200x20 +6 bottom partials
240x12,8,8 RP
260x6/6 top partials/6 bottom partials drop 200x6/6/6 drop 140x6/6/6


Unilateral Horizontal Machine Leg Press
200x20, 240x12
260x6,6,6 each, alternating no rest


Ab wheel: x20
SS Copenhagen Plank: 15s,10s each alternating no rest
SS Rev. Crunch: x12
SS Roman Chair Situp: x20 paused out

[StinnerOzz]

UPPER #2



Slight Incline DB Press SS Landmine Rows
50x20 / 90x20
60x15 / 125x12
75x12 / 160x8

Shoulder felt OK but not 100%. The 75s went up no problem (like normal), so that's a good sign.



Seated Cable Press, high: 100x10 +10s iso +10 bottom partials
drop mid fly: 60x8
SS mid press: 90x10
Pec Minor pulley dip: 90x8 w/3s peaks
SS Upward Cable Fly: 30x10 w/5s peaks



Incline Cable High Row: 70x10 dual
SS Machine Row, low: 70x12
SS bent cable row (single bar): 120x5 drop 100x5 drop 70x6



Cable Bar Dips: 110x12 dual w/3s peaks
RP 140x8
SS V-Bar Pressdowns: 130x8,5 RP
SS Tail Ends: 70 iso @20s, 70x10

Put the dual stack bar on the FT, and did dips like on a bench. Pretty good but tough to stabilize at heavier weights, and I may as well just do bench dips.



Incline Hammer Curls
30s @10s iso, x8, 10s iso, x4
RP 30s @10s iso, x6, 10s iso, 20x10



Scott Press: 35x15,10,8, 15s rest



Home base. Another great thing about home is my kid came home when I was finishing up, and we played a few games of bubble hockey.

[StinnerOzz]

UPPER #1



Flat CG Bench SS BB Rows
135x20 / 135x20
155x12 / 155x15
175x9 / 175x10
185x7,2 RP / 185x10



Precor Machine Press, mid: 140x12,7,5 RP +3 bottom partials
drop mid fly: 100x8
drop 80x10 bottom partials
SS Pec Minor Dip: x10 w/3s peaks



Gironda High Pulley Rows
80x5,6,6,6,6,6, 20s rest



Machine Side Laterals
60x10 w/3s peaks +10 top partials +10 bottom partials
60x6 w/2s peaks +6 top partials +6 bottom partials
50x8 w/3s peaks +6 top partials +6 bottom partials



Bent Cable Rear Laterals
25x20
35x12,8,8,8 RP

[StinnerOzz]

LOWER #2


Hockey was #1, we advanced in the playoffs with an OT win. Played like garbage but felt like it going in.




Lying Leg Curls SS Sissy Squat
70x12 / 6
20s rest 80x12 / 6
30s rest 90x10 / +15x5
40s rest 90x8 w/3s peaks / +25x6



Horizontal Machine Calf Press
200x20 +6 bottom partials
240x12,8,8 RP
260x6 +6 top partials +8 bottom partials
drop 200x6/6/6 drop 140x6/6/8



Standing Cable Crunch
FLR: 90x8 each
Straight: 120x12, 150x10 +10s iso

Ab wheel: x8 w/5s iso holds each rep
SS Copenhagen Plank: 30s each side
SS Roman Chair Situp: x20 paused out



RDL
225x6, 245x6, 265x6



Horizontal Machine Leg Press, frog stance SS half reps @top
300x6 w/5s negatives / 300x15
340x5 w/5s negatives / 340x15



Machine Crunch w/strap: 140x20
SS V-tuck: x10
SS V Pike: x10
SS Ab wheel: x12
SS ab bench trunk curl: x8,4,4 RP

[StinnerOzz]

UPPER #2

@home base



Slight Incline DB Press SS Landmine Rows
60x15 / 125x12
75x12 / 145x10



Slight Incline DB Press: 80x15,8 RP
RP Slight Decline Cable Fly: 70x8 w/3s peaks +10s iso & negative
SS Slight Incline Cable Fly: 50x8 w/3s peaks +6 top partials +6 bottom partials
drop 40x10 w/double peaks +6 bottom partials



Neutral Pulldowns
140x6 RP/add 160x6 RP/add 180x4 RP/add 200x4,3,3 RP
SS top partials 200x6
SS Close Grip: 140x6 w/3s peaks & negatives
SS Unilateral Cable Row: 100x6,6,6,6 each alternating, no rest



Incline Cable Skullcrushers
100x20,10,10 RP
130x12,6,5 RP
SS BTB Dips: BW x20



Arm Blaster DB Curls: 35x10 drop 25x10
drop 15x12
SS Pinwheel Curls: 20x20 +10s iso each
SS Incline DB Curls: 30x6
SS Incline Hammer Curls: 30x6



Scott Press
40x12,8,6,6, 20s rest



BB Shrugs, 2s peaks
225x10,10,10, RP

Grip was shot today, I strapped up at the 2nd set. Stopped a few sets short too because I felt a pinch and couldn't shake it.




Haven't incline pressed the 80s that much in a LONG time thanks to my shoulder. Time to unpack my loose plates and adjustable handles so I can go heavier at home. Nuobells top out at 80.

First time really using my Noco arm Blaster too, it's supposed to double as a preacher attachment onto a bench. Haven't tried that though.

No more lifting until Tuesday at the earliest. Busy all weekend, then hockey on Sun and at least once on Monday.

[StinnerOzz]

UPPER #1

@home base



Slight Incline DB Press SS Trap Bar Rows
60x20 / 155x8,4 RP
75x15 / 155x8,6 RP



Slight Incline DB Press: 80x15,8,5 RP (+1 RP set)
RP Slight Decline Cable Fly (pin 30): 80x8 w/2s peaks RP 10 bottom partials
SS Slight Incline Cable Fly (pin 25): 70x8 w/2s peaks RP 6 top partials +6 bottom partials
drop 50x8 w/double peaks +7 top partials +5 bottom partials



Neutral Pulldowns
140x6 RP/add 160x6 RP/add 180x5? RP/add 200x4,3,4 RP
RP wide grip top partials 200x6,4 RP
SS Close Grip: 140x6 w/3s peaks & negatives
SS Unilateral Cable Row: 110x6,6,5,5 each alternating, no rest
SS Bent long bar rear cable laterals (pin 31): 80x20 paused out



Incline Cable Skullcrushers: 130x15,8,6 RP
SS BTB Dips: BW x20,10 RP
SS Rope Pressdowns: 70x12 w/3s peaks



Arm Blaster DB Preacher Curls: 25x12,8,6 RP
RP Pinwheel Curls: 25x20 +10s iso each
SS Incline DB Curls: 30x5
SS DB Hammer Curls: 30x5 w/3s peaks

I've got to try out all the different Noco arm trainer configurations to see which is best. This was pretty good (standing behind incline bench).



Lying Cable Side Laterals, dual stack
30x15 drop 20x12,12,12, 20s rest

[StinnerOzz]

LOWER #1
@home base




Trap Bar Walking Lunge SS Trap Bar DL
155x6 steps each / 155x6
155x7 steps each / 155x12


Cable Crunch FLR
70x8, 90x8, 120x6

Cable standing toe touch
80x10, 100x8, 120x6


Seated Calf Raise
45x30, 65x20
80x15 +8 bottom partials
90x12 +10 bottom partials



Unilateral Leverage Squat
70x10,8,6 alternating no rest
DAMN these knocked me out today 😵



Rev Leg Press Calf Raise: 90x12 +12 top partials
SS Seated Calf Raise: 70x10 w/3s negatives & stretch
SS Rev Leg Press Calf Raise: 90x8-10?,6,4 RP w/3s peaks



Machine Hack squats, bottom out, frog stance
120x5,5,5, 15-20s rest
RP Platz: 90x3,3,3, 20-30s rest

Took it too easy on hacks, too hard on Platz style. Woops. I'm sure it'll feel good tomorrow at least.



Cable Leg Abduction SS Adduction
40x20 each, each leg

[StinnerOzz]

UPPER #whatever

Gave arms a break today. Had my friend over and of course we went slow...



Flat Machine Press SS Trap Bar Rows
120x15 / 155x10
140x12 / 155x10
170x12 / 175x8



Unilateral Pulldowns: 90x6,4,3 RP each alternating no rest
SS T-Bar or Cable Rows: 120x15,10,10 RP
SS Gironda High Pulley Rows: 90x12,10 RP



Slight Incline Cable Fly (pin 25): 100x15*,10 RP
SS Slight Incline Cable Press (pin 25): 70x7 w/3s peaks
RP Mid Cable Fly (pin 18): 60x10 +10 bottom partials
SS Mid Cable Press: 70x10*
*10s iso hold final rep



Lying Cable Side Laterals, dual stack
30x15,10,8,8, 15s rest /+20s iso

[StinnerOzz]

LOWER #whatever




Trap Bar DL
185x8, 225x8, 275x8, 315x1 lmao

I used to 425x12!? I haven't really done these for power in years and it's my 2nd leg day in 3 days so it's reasonable, but JEEZ! I just had no explosiveness on that last set.



Cable standing toe touch
80x15, 100x10, 130x8, 150x6



Seated Calf Raise (+bottom partials)
70x20, 95x15 (10), 120x10 (10), 140x6 (6), 160x8
160x8 drop 140x6 drop 115x8 drop 95x10 +10s iso +20s stretch



Landmine Cossack Squats, each leg
45x12, 70x12, 115x10



Ring palloff press/rollout
x10, 10, 10



Machine Hack squats
Frog stance 90x10, 5s negatives
21s @90



Leg Press Calf Raise
180xF,F RP
Varying 3s concentric, eccentric, peaks, negative, stretch



Leg Press
Frog stance 180x20 w/half rep @ stretch each

[StinnerOzz]

UPPER #1


Machine Press
Slight incline: 140x10
Flat: 140x15, 160x10
Decline: 160x15


Face Pulls SS Incline Bench Cable Rows
70x15 / 100x12
80x12 / 120x10
100x10 / 130x12


Mid Cable Fly: 70x12
SS Standing Incline press: 70x10
SS High Pulley Pec Minor Dips: 120x10


Mid Cable Fly: 70x10 w/3s peaks
SS Standing Incline press: 60x8 w/3s peaks
SS High Pulley Pec Minor Dips: 120x15


Rev Grip Pulldowns, 3s peaks
140x10, 160x8, 180x8



Scott Press
40x12,10,8, 15s rest


Incline bench side laterals
20x12,10,8 RP


Bent bar cable rear laterals
80x20,12,10, 20s rest

[StinnerOzz]

UPPER #2
ARMS




Flat CG Bench (pin 5) SS DB Curls
135x20 / 25x20
155x12 / 30x15
175x12 / 35x10
205x10 SS diamond pushups x15 / 40x8 drop 30x8



Skullcrushers SS Drag Curls
70x15 / 95x8
95x10 / 95x8
105x8,4,3 RP / 95x8,6 RP



BTB Dips
+45x20
+90x15 drop +45x15 drop BW x15 (3s peaks)



BTB Cable Curls
50x10-12?, 20s iso, x3
20s rest 50x5, 10s iso, x5, 10s iso
Drop 40x10, 10s iso, x3
Drop 30x8, 10s iso, x5, 5s iso
Drop 20x5, 20s iso



DB Hammer Curls SS Rev Grip Pushdowns w/3s peaks
40x10 / 90x15
50x6 / 120x8-9?
50x6 / 120x10

[StinnerOzz]

LOWER #2

Hockey got delayed from starting this week, so I get a bonus leg day. 3rd leg day in a week, wanted to try some explosive stuff.




Trap Bar DL / 90* iso / box jump @ 24"
155x3 / 5s / x1
205x3 / 5s / x1
255x2 / 5s / x1
295x2 / 5s / x1
no rest / 295x1 / 3s / x1
345x1 / 3s / x1 @ 30"
no rest / 345x1 / 3s / 1 @ 30"

Toying with whether or not the iso should be loaded, or just bodyweight. I alternated.



Twist Crunch SS Pike Reach SS Oblique Jackknife
x8 each / - / 10 each
x8 each / 8 / 10 each
x8 each / 10 / 10 each



Seated Calf Raise
90x20
110x15
130x10 +10 bottom partials
160x5 +5 bottom partials, RP x3 +3, RP x3 +3 RP



Hack Squats
90x10 w/3s negatives & iso squeeze
15s rest 90x10 bottom partials
15s rest 90x20 top partials



Seated Leg Curls
60x10 w/3s peaks & negatives
80x8 w/2s peaks & negatives



Leg Press Calf Raise
180x? w/3s peaks, negatives, 5s stretches
240x12 w/hard peaks & 3s stretches
10s rest / 10 bottom partials



Cable Crunch
80x6 add 90x6 add 100x6 add 110x6 / 15s rest add 120x6 add 130x5 add 140x5 add 150x6 +20s prone iso / drop 100 prone iso @30s

[StinnerOzz]

UPPER #1

@home base. Will hit arms directly next time.

Felt like falling asleep the entire time.



Decline 10* BB Press SS Trap Bar Rows
135x20 / 155x8,4 RP
165x15 / 155x8,4,4 RP


Incline 10* DB Press: 80x15,8,6 RP +10s iso
(usually do 20*, I'll mark it accordingly from now on)
RP Decline 10* Cable Fly (pin 30): 80x10 w/2s peaks SS x5 bottom partials
SS Incline 20* Cable Fly (pin 25): 70x8 w/2s peaks
SS High grip press: 70x6 bottom partials
RP drop 60x8 w/double peaks +8 bottom partials



BB Rows: 185x8,6,5,5,5, 15s rest
RP Neutral Pulldowns: 140x8-10? w/3s peaks & negatives
SS wide grip top partials 140x12,8 RP
SS Unilateral Cable Row: 120x8,6,4,3 each alternating, no rest
RP (45*) Standing Rear Cable Laterals: 30x15,12,10, 15s rest

Probably had 225 for the rows, but didn't want to risk my back with how tired I felt.



Cable Upright Rows
90x6 add 100x6 add 110x6 add 120x6 add 130x6

[StinnerOzz]

UPPER #2



Machine Press SS Unilateral Landmine Rows
Flat: 120x10 +4 top partials +4 bottom / 60x8
Decline: 150x20 / 70x8

I just can't get into using this ****ing machine… definitely not what I hoped for it to be. I think I'm gonna sell it and use the space for something I actually want to use. The only position that feels right ijs decline, and I can do decline BB or cables and feel much better. No-brainer/shame.



Seated Cable Press: 100x15 +10s peak iso, +10s mid iso
RP 100x10 +5 bottom/5 top partials
RP 100x8 +5/5
RP 20* Incline Press: 70x6, 10s rest 90x6, 10s rest, 110x6
SS 10* Incline Fly: 5s con/neg/peak/stretch, 40x3 add 60x4 add 80x3
SS Pec Minor Dips: x20,10,10 RP



Unilateral Pulldowns: 70x8,6,5 RP each alternating no rest
RP Long bar 45* bench Low Cable Rows: 100x10, 10s rest 120x8, 15s rest 140x8
SS Long bar Gironda High Pulley Rows: 50x15, 15s rest 70x5, 15s rest 70x8
RP Cross cable Teres pulls
40x12 drop 30x10* drop 20x10 drop 10x10*
*10s iso last rep



DB Hammer Curls iso/reps: 3x 5/5, 4/4, 3/3, 2/2, 2/2
SS Concentration Curls: 20x10 +10 top partials each
SS Pinwheel Curls: 25x6,4,3, alternating each no rest



Skullcrushers: 90x6,6,6 +10 top partials, 20s rest
SS Rev. Pressdowns w/3s peaks: 70x10, 5s rest 70x5, 10s rest 90x8
RP BTB Dips top half reps: BW x20,10 RP



Whew... Off tomorrow, hockey Thurs, legs Fri?

[StinnerOzz]

LOWER #3
Hockey was 1 & 2. Hockey in 2 days so I couldn't do too much. Plus it was a morning workout 😵




Trap Bar DL / iso tension hold / box jump @ 24" (* = 30”)
205x3 / 3s / 1
255x3 / 3s / 1
295x1 / 3s / 1
no rest / 295x1 / 3s / 1
345x1 / 3s / 1*
no rest / 345x1 / 3s / 1*
drop 275x1 / 3s / 1*
no rest / 275x1 / 3s / 1*



60* incline Cable Crunch FLR SS V-Tuck / SS Oblique Jackknife
60x8/4/4 / 8 / 10 each
60x6 each / 8 / 10 each
80x5 each / 6 / 10 each
(try pin 6 next time)



Leg Press Calf Raise
230x12-15? w/2s peaks negatives, 3s stretches
230x10,6 RP w/double peaks, 2s negatives & stretches
20s rest 230x20 quick reps



Seated Leg Curls, 2s peaks & negatives
80x12,6,5 RP



Frog Stance Leg Press
230x20
270x20 SS Leg Extensions: 90x15 drop 70x12



Seated Calf Raise
90x20 +20s iso
10s rest 90x5,4,3 RP w/5s peaks

[StinnerOzz]

UPPER #1


Battling a sickness this week, skipped a workout but played hockey and felt good. I play again tomorrow & Monday, so I’ll either skip leg day this week or just do light full body on Friday. I felt fine skating, but lifting kicked my ass and I went slow as hell.




Flat Cable Press SS Rev Grip BB Rows
21s @ 80 / 135x20
21s @ 90 / 165x15
120x12 / 185x12


Flat Cable Press: 140x10
SS Flies: 70x10 +10 bottom partials


BB Rows
205x10,6,4 RP


20* Incline BB Press
165x5,5,8,8, 30s rest


Gironda High Pulley Rows
90x8 add 100x6 add 110x6 add 120x5 add 130x5


DB Front Raise
30x8 drop 25x8 drop 20x12


V-bar Pressdowns +top partials
130x10+8, RP 6+6, RP 5+5


DB Side Laterals
15x10 add 20x10 add 25x8 / add half reps 30x8 add 35x8 add 40x8

[StinnerOzz]

FULL BODY


Long day, off schedule, dead tired, nearly just took a nap. Might hit arms tomorrow real quick if I can fit it in, I just didn't care today.



Trap Bar DL / iso tension hold / box jump @ 24"
225x5 / 3s / 1
255x5 / 3s / 1
295x3 / 3s / 1
no rest / 295x1 / 3s / 1

SS Incline Ring Pushups SS Mid Cable Rows (single stack)
15 / 100x30
15 / 140x20
20s iso hold-10 reps-20s iso / 150 iso @20s-10 reps-20s iso



60* incline Cable Crunch FLR, pin 6
80x6, 90x6, 110x5 (pin 7)
Bah



Trap Bar Deadlift /iso / box jump @30"
345x1 / 3s / 1
no rest / 345x1 / 3s / 1
no rest / 345x1 / 3s / 1



Seated Leg Curls
70x10 +5s peak/neg, x6 +5s peak/neg, x5 +5s peak/neg, x4 +5s peak/neg



Machine Flies SS Seated Cable Flies
140x6,6,4 RP +10 bottom partials / 60x12



Leverage Squat Calf Raise, 20-30s rest between each
140x20,10
add 160x8,6
add 180x5,4,4



Pullups: +45x5,4,3,3, BW x5,5, all w/20s rest