Liftin' weights & lacin' skates

[StinnerOzz]

LOWER #2

Kinda short, my legs were still sore from Thursday.



Seated calf raise
Various tempos and squeezes/stretches
90x20, 110x20, 90x30
90x7 add 110x6 add 140x5 add 160x9,6 RP


Of course I wanted to SS donkeys after this, and during my FINAL set don't you know some guy takes it to use half-assedly. My ****ing luck…

SS w/Horizontal Machine Leg Press calf raise
140x? With a mix of 3s peaks/negatives, and 2up/1down with same and normal tempos. Incredible pump, they looked like they were going to explode.

2up/1down 160x12 drop 140x10?


Warm-ups
Skater squats / lying leg curls / sissy squats
8 each leg / 70x12 / 6
8 each leg / 90x8 / 6


AbWheel F/L/R x5 each SS w/Ab bench trunk curl x6


EMOM
RDL 200x4
Hack Squat 200x4
RDL 200x6
Hack squat 200x6
RDL 200x6
Hack squat 200x6
RDL 200x6
Hack squat 200x6



Twist Crunch x15 each side
SS w/Ab Wheel F/L/R x5
SS w/Side Plank +45 @20s each side
SS w/Decline Bench Crunch w/3s peaks x12

[StinnerOzz]

UPPER #1

New Year's resolutioners in full effect... Ugh. May have a friend over in the next couple days to lift in my dungeon since the gym is closed at noon tomorrow and all day Wednesday.



Warmups - Parallel dips 8 / pullups 8



Flat DB Press: 110x8,4,3 RP
0,-1,+1 vs. last week. Tough getting out of the hole was my downfall. I go pretty deep compared to most DB presses I see where the handles don't even come close to breaking the pec plane.

RP parallel dips x15

SS w/high pulley flies 50x6 add 70x6 add 90x6 add 100x12



BB Rows 245x8,4,4 RP
SS w/Neutral Grip Pulldowns 190x12 RP 210x8 half-reps
SS w/DB Pullovers 80x10



Snatch Grip High Pulls, 30-45s between sets
165x5, 175x5, 185x3, 185x3, 185x3
Sick speed today! Crazy to think a month or so ago I could barely get 185x3 due to being heavy OR my wrist bothering me that particular week. I smashed through these like nothing after ramping up rather than taking 1-2min. periods between sets. If only it could always work that way - lol



Drag Curls 95x12,8 RP
SS w/Floor skullcrushers 95x12
RP CA Press 95x8
SS w/Zottman Curls 35x12
SS w/V-Bar Pressdowns w/triple peaks 100x8?
SS w/BB curls 45x30
SS w/elbows out extensions 45x15



Next upper session I'll do some Scott Press & DB laterals for delts, and since I'll be home I'll do flat or more likely decline BB presses.

[Cantplankwell]

UPPER #1





Snatch Grip High Pulls, 30-45s between sets
165x5, 175x5, 185x3, 185x3, 185x3
Sick speed today! Crazy to think a month or so ago I could barely get 185x3 due to being heavy OR my wrist bothering me that particular week. I smashed through these like nothing after ramping up rather than taking 1-2min. periods between sets. If only it could always work that way - lol

..

Awesome numbers on those high pulls!, thats a sh*t ton of weight! The incredible hulk is going to be green with envy when he sees the traps this precipitates!!

Full on resolutioners at my gym as well, all of sudden this started on Saturday. Funny what passes for a work out for some of these people.


Hope your having a good holiday!!

[StinnerOzz]

..

Awesome numbers on those high pulls!, thats a sh*t ton of weight! The incredible hulk is going to be green with envy when he sees the traps this precipitates!!

Full on resolutioners at my gym as well, all of sudden this started on Saturday. Funny what passes for a work out for some of these people.


Hope your having a good holiday!!

The people-watching is worth the price of admission though! I complain and joke but I'd be happy to help anyone who asked or said something. I just hate those who stand in the way and make the place a pain in the neck.

And thanks! I'm surprised my wrist did so well, maybe my speed is improving such that I don't have to "pull" as much. I can only hope my traps grow accordingly! They have improved so much recently, at far more a rate than ever in nearly 20 years of lifting. Well, that and the heavy BB rows for adding thickness to them are absolutely the culprits. I just wish I could find the magic beans for my calves...

Happy new year to you!

[StinnerOzz]

LOWER #1

BB Calf Raise, hard peaks
95x30, 115x20, 135x40 paused out


Seated BB Calf Raise off a step, w/3s peaks
135x40? paused out


Warmup circuit
Skater Squats x8 each / Swissball ham bridge x10 / Sissy squats x6
Skater Squats x6 each / Swissball ham bridge x10 / Sissy squats x6

------

Landmine Linebacker Harness 120lbs (45 bar, 35 harness, 45 plate) tri-set

Rev. Lunge: x10 each leg
SS w/Split Squat: x8 each leg
SS w/Front Squat (leaning inward a bit): x40-50 lost count


RDL cluster set: 185x6,6,6 - none to failure



Short and quick home workout. Plan to hit legs on Saturday again at the gym too, then finally back to hockey the following Tuesday.




Realized the weight horns on the linebacker attachment aren't thick enough for my clips to grip! It's impossible to add weight to them, the only alternative is to add weight on the bar prior to the attachment. That means taking it off over and over again which isn't a pain, but isn't a couple-second ordeal either. Need to look for clips of a slightly smaller size. The high reps were killer anyway.

[StinnerOzz]

UPPER #2


Warmups
Gironda Dips / pullups x8 each - 2 sets



Flat BB Bench, cluster set
215x10,6,5,8,6 (+2,0,0,0,-2)
Last set killed my improvement, but my delt felt iffy. Great otherwise!

RP High Pulley Flies w/5s rep non-peak squeeze 60x15?



T-Bar Rows w/3s peaks
75x6 add 100x5 add 115x4
RP reps/peaks 135x 5/5, 4/4 / RP 3/3, 2/2, 2/2

RP Row handle J pulldowns w/stretch
120x10 w/5s peak and 10 peak/negative on last rep



DB side laterals rep/peak hold
20x 5/5, 4/4, 3/3, 3/3, 2/2, 2/2
SS w/Rev flies reps/peaks: 120x 5/5, 4/4, 4/4, 3/3, 3/3



DB Hammer Curls w/3s peaks 45x6 drop 35x8
SS w/OH DB extensions 30x8 add 35x6 add 40x8 each
SS w/Guillotine style curls, kneeling/overhead w/5s peaks 120x8?
SS w/rope pressdowns w/triple peaks 90x6

RP BB Curls: 45x30 - **** these are painful
SS w/v bar pushdowns heavy stack 100x8 w/2s peak (10s last rep)



Legs tomorrow, upper #3 Saturday. A bit of abs on both days, hopefully.

[StinnerOzz]

First time in years I won't be doing birthday squats (tomorrow), but I needed to space out upper & lower days. Oh well, close enough!



LOWER #2


Seated calf raise, various tempos and squeezes/stretches
90x20, 110x20, 90x30

90x8 add 110x6 add 140x6 add 160x10,6,6 RP

RP Horizontal Machine Leg Press calf raise 2up/1down: 160x8 each drop 120x10 each w/3s peaks



Warmup circuit
#1 Skater Squats x6 each leg / Swissball ham bridge x10 / Sissy Squat x8
#2 Skater Squats x8 each leg / Swissball ham bridge x10 / Sissy Squat x8


Abwheel FLR SS w/oblique jackknives w/3s peaks
x6 each / x8 each




A2G BB Squat cluster/RP set
135x4 add 155x4 add 175x4
RP 185x6,4,4 RP
Still a little fatigued from Tuesday. Huge that I hit these numbers OK! They felt better as I went on.


RP Lying Leg Curls 3s peaks / straight reps: 90x12 / 10
SS w/Leg Extensions w/3s peaks & negatives / straight reps toes in
160x10 / 15




Abbench Knee Raise x20
SS w/Side Planks: +45 @15s each
SS w/Ab Wheel F/L/R: x4 each


Will do some more ab work tomorrow with my quick upper workout, and probably some calf work too since I'll have time to kill waiting for my wife to do her routine.

[StinnerOzz]

UPPER #3



Seated calf raise
Single leg 50x10, 50x12, 50x20
140x15,8,8,8,8 RP



Warmups: neutral grip pullups / parallel dips x8 each - 2 sets




Incline DB Press
95x15,8,7 RP (0,0,+1)
RP High Pulley Flies w/3s peaks & negatives 70x10




Neutral Grip Pulldowns: 150x6 add 170x6 add / half-reps 210x10,6 RP (+1 rep on each set)
SS w/Machine Rows high grip w/5s peaks & negatives: 140x5,4 RP
RP DB Pullover: 80x10



Frog Crunch w/3s peak
10, 10, 10



Snatch Grip High Pulls, 30-45s between sets
165x5, 175x5, 190x3, 190x3, 190x3
+5lbs on the 3 heavy sets.



Dual Rack Drag Curls reps/peaks
100x 5/5, 4/4, 3/3, 2/2, 2/2

SS w/French press 100x15 / drop reps/peaks
75x 5/5, 4/4, 3/3, 2/2

SS w/Zottman Curls: 35x15

SS w/Elbows Out Extensions: 40x15

SS w/Machine Dips w/3s peak 140x10

[StinnerOzz]

UPPER #1

Warmups - Parallel dips 8 / pullups 8 - x2 sets



Frog Crunch w/3s peaks: 10, 10

Abbench Knee Raise x20
SS w/Ab Wheel F/L/R: x4 each

Low Cable Knee Tuck/Raise w/3s peaks: 40x15
SS w/Twist Crunch x12 each side



Flat DB Press: 110x8,4 RP drop 90x6 @1.5
SS w/high pulley flies 80x12?
SS w/gironda dips reps/peaks: 5/5, 4/4, 3/3



BB Rows 245x8,4,4 RP
SS w/Neutral Grip Pulldowns reps/peaks: 190x 5/5*, 4/4*, 3/3, 2/2, 2/2 (*=5s rest)
SS w/Cable Pullovers w/4s concentric/eccentric 80x6


Scott Press 50x15,8 RP
SS w/Cable Side Laterals w/3s peaks 20x10
SS w/Cable Rear Laterals w/3s peaks 30x15


DB hammer curls w/2 peaks 35x6 add 40x6 add 45x6
SS w/French press 100x15 / drop reps/peaks 75x 5/5, 4/4, 3/3, 2/2
SS w/Zottman Curls: 40x7,3 RP
SS w/V-Bar Press downs heavy stack / HARD peaks & 3s negatives: 80x10
SS w/elbows out extensions: 40x 12-15?

Was going to do machine dips but I'll be damned if that's not one of the most popular things in here…


More comments on physique improvements today 💪 👍

[StinnerOzz]

UPPER #2

Warmups
Gironda Dips / pullups x8 each - 2 sets


Seated calf raise
Single leg 50x12, 50x12, 50x20
140x15,10,10,8,8 RP


Abbench Knee Raise x20
SS w/oblique crunch 3s peaks: x8 each

-----

Flat BB Bench, cluster set: 215x10,6,5,7,6 (+0,1,0,-1,-1)
Did 1 extra RP and got 3 more because WTF! The first sets felt good, then poof. Quite stalled for improvement on benching lately, but at least my pecs are feeling great. Maybe I'm going slower and therefore my strength seems to go nowhere. Hard to say but I do go pretty slow on the negatives despite not really counting them.


I couldn't SS or even pause these out, but I did them afterward:
Incline Cable Flies w/3s concentric/eccentric: 40x5 add 50x5 add 70x6



T-Bar Rows w/3s peaks: 75x6 add 100x5 add 115x4
RP reps/peaks 135x 5/5, 4/4, 3/3 / RP 3/3, 2/2

RP Row handle J pulldowns w/stretch, heavy stack
120x10 w/5s peaks / RP 150x3 w/10s negatives



DB side laterals rep/peak hold
25x 5/5, 4/4, 3/3, 2/2, 2/2, 2/2
SS w/Rev standing cable flies w/3s peaks 40x10,5 RP



Frog Crunch w/5s peaks: x10
SS w/Decline Crunch w/3s peaks x8
SS w/Decline Rev. Crunch x6



OH DB extensions 30x8 add 35x8 add 40x8 each
SS w/BB Curls: 45x40 yyyyyowwww
SS w/Machine Dips w/3s peaks 160x10 drop 140x6
SS w/Guillotine Curls, w/5s peaks 130x10?



Back to hockey last night and we sucked. Just slow and couldn't hold the puck well. Goalie let up the 1st shot again. I've simply never seen anything like it. You'd think he'd ask us to warm him up differently to help that at this point. He wasn't the problem though, and he more than made up for it with some big robbery style saves later. 2nd team plays tomorrow!

[StinnerOzz]

The end of this week snuck up on me. I forgot I have a hockey game on Monday, and I have things to do tonight, so that means an early/light leg workout or nothing. That’s fine since I’ll skate 3x next week and this week’s games were pretty rough on them already. We lost both games too, but at least I had an end to end breakaway goal last night. We just couldn’t put it together in the end.

Tomorrow will be upper/calves/abs. The seated work has been beating the hell out of my calves lately; hopefully that brings me some serious improvement




LOWER


Warmup circuit
#1 Skater Squats x8 each leg / sissy squats x8
#2 Skater Squats x8 each leg / sissy squats x8


A2G BB Squat cluster/RP set
135x4 add 155x4 add 175x4 RP 195x6,3,3 RP
(last week 185x6,4,4 RP)
Could have had 4 in each RP but I did it outside of the rack due to catch restrictions. Added 10lbs though! Killer


Seated Leg Curls
3s peaks: 90x20
2up/1down: 110x8 each


Leg Extensions w/3s peaks & negatives, toes in
160x10



Abbench Knee Raise SS w/Decline Crunch w/3s peaks
x15 / 6-8
x15 / 6-8

[Cantplankwell]

Did you have a birthday in there somewhere?, if so best wishes! After a certain age there is no such thing as birthday squats! you take what you can get

Quite the dizzying array of supersets accross the board, I am really starting to believe that is one of the best parts of my workouts. I tend to do much higher reps 10+ to failure of form with light weights in the SS

Watch out for the turkey legs..even though we got a win tuesday night you could tell everyone was struggling. I skated well just did not do much.

Have a great weekend.

[StinnerOzz]

Did you have a birthday in there somewhere?, if so best wishes! After a certain age there is no such thing as birthday squats! you take what you can get

Quite the dizzying array of supersets accross the board, I am really starting to believe that is one of the best parts of my workouts. I tend to do much higher reps 10+ to failure of form with light weights in the SS

Watch out for the turkey legs..even though we got a win tuesday night you could tell everyone was struggling. I skated well just did not do much.

Have a great weekend.

Yep, I'm 38 now and thank you. A guy in my gym had his birthday 2 days prior.. He's 93! He is in there probably every day and keeps active. Obviously he's limited in what he does, but the fact that he's able to go is awesome. He seems much more youthful than that too.

Good going on the win! I had more jelly legs than anything this week, haha. I skated hard and mostly tired myself out pushing too create too hard. That's what happens when we don't function as a team. One of our guys skates more slowly but is so deceptive he can go around anyone/everyone. That + me finding open space should result in ridiculous amounts of goals, but why he doesn't take advantage to set me up much is beyond me.

[StinnerOzz]

Weekend wife workout, so as usual I have extra time to do extra stuff and go a little more slowly.



UPPER #3



Seated calf raise
Single leg 50x10, 50x10, 50x20
160x12,8,6,5,5 RP

Horizontal Machine Leg Press calf raise 2up/1down
160x8 each drop 110x12+ each w/3s peaks


Warmups
Face pulls: bar 85x10, rope 100x10 w/peak holds, rope 70x20
Gironda dips: 8, 8

Abwheel FLR SS w/oblique jackknives w/3s peaks
x5 each / x5 each


-----


Incline DB Press
Last week was 95x15,8,7 RP. Since my pressing has been rough and with my shoulder issue, I figured I'd take it easy from PR beats. These were all "easy" sets to try to put extra extra focus onto my pecs.

90x15 w/1s squeeze @ stretch
RP drop 80x6 w/extra half reps @ bottom
RP Wide Range High Pulley Flies w/3s concentric/eccentric
70x8


Gironda Chins: x8,6,5,5 RP
RP DB Pullover: 80x12
2 minutes of stretching


Rev. Cable fly: 40x10, 30x12, 30x12
Rope Face pulls w/5s peaks: 70x8


Frog Crunch w/3s peak / decline Rev crunch / Dec crunch
10 / 6 / 10



BB Curls: bar x50 (+10 reps. These ****ing kill!)
SS w/Rope Pressdowns w/triple peaks: 110x8 RP drop 90x5


- - - - -


Wanted to do this, but my delts/upper back are bugging the **** out of me and I didn't want to stress em today. Next week.

Snatch Grip High Pulls, 30-45s between sets
165x5, 175x5, 190x3, 190x3, 190x3

[StinnerOzz]

The coming weeks are messed up big! An extra day of hockey this week, NO HOCKEY next week, and my usual plans and split are in disarray. After that, I go on vacation for over a week and will be walking all day and eating badly. I think the remainder of this month will be thrown together as I go, trying to stick to the usual.


Hockey tonight at 11! Tomorrow at 1030! Thursday at 7! Lifting Wed/Fri/Sat!

[StinnerOzz]

Horrible game Monday, 1a in a 2 goal loss, and 2g4a in a blowout on Tuesday in the higher division. Monday’s team plays again tomorrow, hopefully we cycle the puck better and don’t put ourselves in a position to feel like we’re behind all game even when we’re not. Haven’t lifted all week, finally getting it in. Feels so weird not doing 4-5x per week after doing it for so long!




UPPER #1

Warmups - Parallel dips 8 / pullups 8 - x2 sets

Seated calf raise
Single 50x12, 50x12, 70x15
140x12,6,6,6,6 RP




BB Rows w/2s peaks 205x8,4,4 RP
RP Neutral Grip Pulldowns reps/peaks: 190x 5/5, 4/4, 3/3, 2/2, 2/2
SS w/Cable Pullovers w/4s concentric/eccentric 80x8
SS w/rope pulldowns 100x8


Flat DB Press: 110x8
RP Incline DB press 80x5 w/extra half rep @bottom
RP Gironda Dips reps/peaks: 5/5, 4/4, 3/3, 2/2, 2/2
RP Guillotine press w/5s negatives 135x8



Abbench Knee Raise SS w/Frog Crunch w/5s peaks
x12 / x8 - 3 sets



Snatch Grip High Pulls, 30-45s between sets
165x5, 175x5, 190x3, 190x3
Normal rest period 190x5 (+2 PR!)

Cable Rear Delt Flies
30x8 add 35x6 add 40x8
45x12 drop 35x10



DB Hammer curls w/2 peaks 35x6 add 40x6 add 45x6
SS w/OH DB extension 40x8,6,6 each, alternating no rest
SS w/Zottman Curls: 35x12

Rev Pressdowns 50x20 each
SS w/machine dips w/5s negatives 150x6

[StinnerOzz]

Much better hockey this week! 2 games, 13 pts - lol

My Thursday team had a great start (3 shots, 3 goals) and we started taking it easy so we didn’t have to go home early again. Next thing we knew they were within 1, so we got to playing again. In the end I had 6g1a including a natural hatty. Been a while since I’ve gotten a natty, or 2 in one game (obviously). Crazy thing is I probably could have had more but I kept trying to set up our weaker guys. Only a couple ended up with goals.


LOWER #1



Warmup circuit
#1 Skater Squats x8 each leg / Swissball Ham Bridge x10 / sissy squats x8
#2 Skater Squats x8 each leg / Swissball Ham Bridge x10 / sissy squats x6


Seated calf raise
Single leg 50x12, 50x12, 50x20
160x12,8,6,6,8 RP




A2G BB Squat cluster/RP set
135x4 add 155x4 add 175x4
RP 195x6,3,4 RP (+1 and definitely had another in me)
Hips weren't feeling great after hockey. Very glad to get away with this today!


Seated Leg Curls or Lying Leg Curls
3s peaks: 100x15
2up/1down: 110x6 each / both x8


Leg Extensions w/3s peaks & negatives
160x10 / straight reps toes in x15



Done in 40 min. Had to run. Will do abs and more calves tomorrow.

[StinnerOzz]

Damn, I got stuck having to lift at home today, so I had limited equipment and my drive took a nosedive too. It's hard enough lifting in the morning on weekends, let alone doing so alone in the basement 😴😴

I skipped calves and arms and will make up for it next week with low vol/high frequency most days (no hockey).


UPPER #2


Warmups
Flat DB Press / pullups 60x8/8 - 2 sets

Leg tucks / Decline Crunch w/3s peaks
x12 / 8
x12 / 8



Decline BB Bench
135x5 add 165x5 add 195x6 add 215x12
RP Slight Incline DB press cluster set w/3s concentric/eccentric
70x5,5,5



T-Bar Rows w/3s peaks
90x5 add 115x5 add 135 cluster set x3,3,6


DB side laterals rep/peak hold
25x 5/5, 4/4, 3/3, 2/2, 2/2, 2/2

[StinnerOzz]

UPPER #1


Warmups
Parallel dips 8 / pullups 8 - x2 sets
Abbench Knee Raise SS w/Frog Crunch w/5s peaks
x12 / x8 - 2 sets




Slight Incline DB Press cluster set - not to failure to add easy volume (last 2 weeks were 15,8,6)
95x12,8,8 RP drop 80x w/extra half-rep @ bottom
SS w/high pulley flies: 80x8? w/3s peaks and negatives


BB Rows: 245x8,4,5 RP
RP Neutral Grip Pulldowns reps/peaks: 195x 5/5, 4/4, 3/3, 2/2, 2/2 (+5lbs)
SS w/Cable Pullovers w/4s concentric/eccentric 80x8
RP Row handle J pulldowns w/stretch, heavy stack: 150x8 / drop 130x5 - w/5s negatives


Seated calf raise
Single 50x12, 50x12
100x8 add 120x7 add 140x7 add 160x8,6,6 RP


Snatch Grip High Pulls, 30-45s between sets
165x5, 175x5, 195x3, 195x3
Normal rest period 195x5 (+5lbs on final 3 sets)


DB Hammer Curls w/2 peaks: 35x6 add 40x6 add 45x6
SS w/OH DB Extension 40x10,8,6 each, alternating no rest
SS w/Incline DB Curls w/extra half rep @ peak: 35x10
RP Machine Dips: 80x10 add 100x8 add 120x8 add 140x6 add 160x6 RP 180x8
SS w/Dual Rack BB Curls: 40x40-50? I think it was 40.
SS w/Elbows Out Extensions: 40x20



Gonna do some full body complexes tomorrow with emphasis on lower body, unless time gets away from me. I have evening plans so it's a work-hour ordeal or nothing. I also plan to do a lot of full body complex work throughout the rest of the week, most every day if all works out.

[Cantplankwell]

BB Curls: bar x50 (+10 reps. These ****ing kill!)

Have not done these since the fall or summer, and yes I remember them well. In your opinion do you feel this is the ultimate for adding mass to your arms?

The coming weeks are messed up big! An extra day of hockey this week, NO HOCKEY next week, and my usual plans and split are in disarray. After that, I go on vacation for over a week and will be walking all day and eating badly. I think the remainder of this month will be thrown together as I go, trying to stick to the usual.


Hockey tonight at 11! Tomorrow at 1030! Thursday at 7! Lifting Wed/Fri/Sat!

Man your a sucker for punishment, If only I was 38...

Enjoy your vacation!! I think you mentioned Florida did you not?

[StinnerOzz]

Have not done these since the fall or summer, and yes I remember them well. In your opinion do you feel this is the ultimate for adding mass to your arms?

Man your a sucker for punishment, If only I was 38...

Enjoy your vacation!! I think you mentioned Florida did you not?

I really don't know. I think they're worth doing BUT I feel it's more of how you do things vs. what exactly you do. For instance I'd wager I would get better results from doing cable work than many people would from barbells & dumbbells. All the stuff I rotate through has certainly added size & thickness to my biceps, so it all comes together. Years ago I did lots of volume training and shocking methods with BBs and DBs, cables, etc. and saw plenty results. But for the effort I put in nowadays? I'm done w/both biceps & triceps in under 10 minutes and only put in 2-3 sessions of that weekly tops. My arm workouts used to be an hour long so at worst that's half the effort! But I also feel if you're not at a certain strength level then heavier back work is probably the main thing you could do for bigger arms. Some people only need that, but small-frame folks like me need direct work. While I've spun my wheels a lot doing some bicep work in the past, they would have been far worse had I not. Back comes first, and I'd always been pretty strong for starters. With all of that, triceps have always been one of my best muscles and THAT I feel mostly came from treating close grip bench like regular bench. Always in rotation (not lately though, I should remedy that), always treated like THE main lift, and ranging reps anywhere from 1-2 to 12-20. Back in the day I could close-grip bench 300lbs., though I only did that once. It was almost as good as my regular bench because my triceps were so far beyond my delts. When I widened grip and benched regular my 1RM only hit like 350 or so? Not bad but with a 300lb close grip I'd expect a little more. Ah well. Incline, decline, flat, I'd rotate weekly for my main tricep exercise like that and then do lots of hypertrophy work. I've seen great results lately as well, so you can see that's not NEEDED, but I also already had the base taken care of so there's much to be said about considering that too.

I've spent a lot of effort finding what provides me the best value out of my time & effort, and I really think what I'm doing now is the best. High volume/low frequency would see me in the gym for 50-75 minutes per session and I'd do chest/back, arms, legs (throw in small stuff here and there) and delts/traps would often get skipped because I was just too overworked. Now, I warm up, hit it f'n HARD and within 10 minutes I've done enough to make (main muscle 1, either chest or back) sore, make me recover, and make me ready to be done with (body part here). Move onto the next main muscle (whichever I didn't do). From there all that's left is similar but less work for delts and arms, and whatever small stuff like abs or calves I need to throw in. For delts you'll notice I do things a bit differently in that I don't ram a bunch of sets together (usually) and blast them to pieces every time. I have come to really love those high pulls, which have CERTAINLY blown my traps up for the short time I've been doing them. My numbers are starting to increase as well so I feel more gains are coming. That brings me back to value. Traps & medial delts are done in one shot, plus it's bonus upper back work. I've been doing between 3-5 sets, all as a sort of rest pause set with short breaks between. After that my traps are done, sore, and medial delts feel worked nicely too. Once or so per week I do direct medial delt work w/the side laterals and the pause/peak holds. That takes care of them in short time. Beats the hell out of numerous straight sets or even drop sets like I used to do.

Aaaaaaaaanyway yes we are going to Disney. I have a double-header the night before and should be home by midnight. Wakeup time is 4-5am, going straight to FL and straight to the parks. I'm going to need some caffeine!!!

[StinnerOzz]

TUES Complexes

For conditioning, added volume, etc.


BB Calf Raise, hard peaks
95x30, 115x20, 135x50 paused out


Tool this from Tnation and it was a good cardio routine but legs were definitely worked harder than anything else which barely felt anything.



75lbs x6, 5, 4, 3, 2, 1 with 90s (or less) rest between each


Deadlift
RDL
BB Row
Hang Clean
Front Squat
Military Press
Back Squat


Threw this together during work hours. Barely warmed up and someone calls me. Of course, after having had the entire day to get this done uninterrupted. So I lost time and had to skip rear delts. I'll make sure to do em tomorrow or Thurs.

[StinnerOzz]

FULL BODY



A little more oomph today.



Warmups
Dips/pullups/face pulls


Hanging knee raise/rope crunch 3s peaks: 15/80x8 - 2 sets



135x
BB Rows x10 / RDL x10 / Snatch Grip High Pull x4 / Guillotine press x8

120s rest

Frog stance front squat x4 / back squat x4 / push press x4 / snatch grip high pull x4 / floor press x8 w/3s concentric/eccentric / BB Rows x10

120s rest

Frog stance front squat x4 / back squat x4 / push press x4 / snatch grip high pull x4 / BB Rows x10 / guillotine press x10



Whew. Much tougher than the last complex workout. If I'm not sore tomorrow I'll do low vol upper, and low vol legs Saturday.



Abbench knee raise x15
SS w/Decline Rev. Crunch x8
SS w/Decline Crunch w/3s peaks x8
SS w/Twist Crunch 10 each side


Squat machine calf raise
140x8, 140x10, 140x15
Cluster set 180x8,6,6,6,5,5,5

[StinnerOzz]

UPPER #1

Warmups: usual dips/pullups/face pulls

Abbench knee curl SS w/frog crunch 12/5 w/5s peaks




Changing the cluster set a bit since I stalled last time.

Flat BB Bench: 215x8,6,6 (last week x10,6,5,7,6)
RP Incline Neutral Grip DB Press w/3s concentric/negative: 70x6,4 RP
SS w/Parallel Dips w/3s negatives x6



Gironda Chins: x8,6,5,5 RP
SS w/Rope Face pulls w/5s peaks: 90x6
SS w/Neutral Grip Pulldowns 210x6,4
1 minute of stretching



Snatch Grip High Pulls, 30-45s between sets
165x5, 175x5, 195x3,
Wasn't feeling em today so I skipped 2 sets.




Seated V tucks x12
SS w/Decline Rev. Crunch x10
SS w/Decline Crunch w/3s peaks x6




DB Hammer Curls w/2s peaks: 30x6 add 35x5 add 40x4 add 45x4
SS w/Machine dips: 180x15 drop 160x8
SS w/Elbows Out Extensions: 35x15
SS w/BB Curls: 45x40-50
RP Rev grip pressdowns 80x5 drop 60x6 drop 40x10





It’s always hard to say for sure, but I swear my biceps have rounded out quite a bit since I started doing these high-rep BB curls as a burner finish. Maybe it’s everything else too, but that’s the only new move I’ve worked in and I am now noticing. My biceps have always been decent but the peak was not steep. I started seeing some differences therein from the drag & guillotine curls, but nothing majorly different like I’m noticing now. The inner head recently seems to be popping out, and the peaks are peaking higher for sure. My “flat” peaks are disappearing, it’s pretty crazy to see. Or I’M crazy and it’s all in my head.

[StinnerOzz]

LOWER #1

Seated calf raise
Single leg 50x12, 50x12/both x10
140x4 add 160x5 add 180x8 stretch 6,6 stretch 6,5 RP



Warmup circuit
#1 Skater Squats x8 each leg / sissy squats x6 / DB RDL 55s x10
#2 Skater Squats x8 each leg / sissy squats x6 / DB RDL 70s x8


Abbench Knee Raise SS w/rope crunch
x12 / 90x6 w/3s peaks
x12 / 90x8 w/3s peaks


Absolutely ****ing pissed at this group of *******s holding the rack for 30 minutes doing ****-all. Ruined my whole workout and had to resort to leg press.


Frog stance leg press
270x20, 360x15, 450x12,6 RP


Lying Leg Curls
3s peaks: 100x15
2up/1down: 110x6 each / both x6


Leg Extensions, toes in w/3s peaks & negatives
160x10 / straight reps toes in x15

[StinnerOzz]

Did some upper body & calf stuff yesterday, cut it short because I did a 180 from feeling normal to feeling completely off. Thankfully today I feel normal and will do some sort of upper body work this afternoon. Double hockey tomorrow and then off for 2 weeks! Hopefully all the walking around will offset the eating - LOL

[StinnerOzz]

Upper #1 / whatever


Did some things I don't usually do. And some of my favorites



Machine press/diverging row machine
90x15 / 130x?
140x12 / 150x?


Neutral grip pull-ups SS w/diverging row machine
5s concentric/eccentric x5 / 160x12
5s concentric/eccentric x6 / 200x12


Abbench trunk curl SS w/decline bench crunch 5s peaks
12 / 8
12 / 8


Seated calf raise w/5s peaks and negatives
90x8, 90x8, 90x8


Incline BB Press w/5s peaks and negatives
135x8, 135x8
SS w/High pulley flies: 10x10


Cable Machine shoulder press w/5s peaks and negatives
40x10


Incline Rear delt raise/Rev fly
50x10, 50x10


Abwheel FLR x5 each
SS w/crunch +25x10


Standing cable curls to ears w/half rep @peaks: 50x10

Flat CG Bench: 135x30, 165x10
Getting 30 was pretty cool. Never did that many before with a close grip. I did used to be able to do 315 close grip, so I'm sure I've had it in me for a long time. The first 25 were easy, then it started getting tough.

[StinnerOzz]

I'm back! Did about 140,000 steps last week through 7 days of Disney World. 10-12hr days every day! Ate like crap but I look like I leaned out a little - LOL. Did NOT miss the gym at all thanks to all that work, and I have hockey tonight. Let's see if my feet survive. Thankfully after we got a day of rest they stopped feeling like I was wearing cement shoes. Also thanks to my son for discontinuing stomping on them half the day. That kid is a warrior, he hung in there on those marathon days very well!

I'll lift Saturday and maybe Friday, just doing light full body stuff to warm back up to the gym.

Hockey last night: 1g4a in a 7-2 win. We were up 3-0, then 3-2, then we exploded. Lots of great tic-tac-toe plays; we had 3 in 4-5 minutes to break that close game wide open.

[StinnerOzz]

Decided to do mostly upper today, and will do legs, delts and abs tomorrow.

Didn't kill myself, just got a killer pump. Felt good even if the weights seemed heavy. Expected after about 60 hrs of walking and bad nutrition all last week. I'm more surprised hockey felt normal!



Dips/pullups 8/8 - 2 sets

Squat machine calf raise
90x20, 140x20, 230x8,8,5 RP



Slight incline DB press
85x15,10 RP - w/5s negatives on last 3 reps of 2nd set
SS w/high pulley flies 40x6 add 50x6 add 60x5 add 80x4 add 90x8


BB Rows: 185x10, 185x10, 185x10

Neutral grip pulldowns w/5s negatives
170x8, 200x5,3 RP


DB Curls 40x8
SS w/hammers 40x8
SS w/cable curls overhead guillotine style 120x12


Dual rack incline skulls
80x20, 90x15, 90x12

Rope pressdowns w/3s peaks: 90x10

[StinnerOzz]

LOWER, abs

Calves didn't feel good. Left ankle is bothering me from that problem a few months ago. It's still lingering, moreso now than it had been where I could still work through it.




Squat machine calf raise
50x12 add 100x12 add 150x10 add 180x5 add 200x6


Ab wheel
20
15 SS w/abbench trunk curls x12


Skater squats/RDL/sissy squats
6 each / 135x8 / 6
6 each / 165x8 / 6

-----

Single leg seated calf raise
50x10,8,6,6 - each alternating
RP both 100x20


A2g squats
135x12, 135x10


Ankle fn bothered me way too much. Decided to just cut it short today. I only have 1 hockey game next week so I'll be able to get an extra leg workout in anyway, assuming I feel good. I'll try to stick to safer movements and just pump out.