Liftin' weights & lacin' skates

[StinnerOzz]

UPPER #2

Had a 90min muscle massage today so my back and delts were killing me to begin with. Not bad though. And the public gym continues to entertain…


Cable Rows, 10s rest between each
120x6 add 140x4 add 160x4 add 180x4
200x3 / drop 170x4 drop 130x5 drop 100x10


Face Pulls w/external rotation
40x12
60x6 drop 50x6
70x5 drop 60x5


BB Rows
185x8,6,6 RP
205x8,6,5,4 RP


Machine Preachers
21s @ 80
21s @ 80
60x15 drop 40x8 drop 20x10*
*4-5s negatives


Straight Arm Pressdowns
50x6 add 60x6 add 70x4 drop 50x8
80x10


Head-supported Spider Curls
20s x20
25s x12
30s x10 SS Hammer Curls 30x10


BB Shrugs
185x10,8,8,6,6, 20s rest

[StinnerOzz]

LOWER


Leg Extensions SS Leg Curls
85x20 / 80x20 seated
110x4 add 130x4 add 150x8 / 60x6 add 80x6 add 100x6 lying


Sissy Squat x10
SS Pullthroughs: 120x12


Machine Calf Raise
50 @ 10s iso, x5 / 5s iso, x5 / 5s iso, x5 / 10s iso
50 @ 10s iso, x5 / 5s iso, x5 / 5s iso, x5} / 10s iso
50 @ 20s iso / 2up/1down x8 each / both x5


Seated Calf Raise
70x20,15,12,12,12, 20s rest


Leg Press, frog stance
360x20 paused out
360x20 paused out


Hollow Body hold: 30s
SS Ab Bench Leg Raise: x15
SS Ab Wheel: x 8


Hollow Body hold: 60s
SS Ab Wheel: x15
SS Ab Bench Leg Raise: x12

[StinnerOzz]

UPPER #1


Quick one today.




Gironda Dips: 6, 6, 8 w/bounce
SS Face Pulls w/external rotation: 50x10, 50x10, 50x4 add 60x4 add 70x4 add 80x4


Upward Cable Fly
45x10
55x6 full +10 half reps @ top
65x6 full +8 half reps @ top


Precor Cable Chest Press
21s @110
120x10 / drop 100x10 bottom partials


Hollow Body hold: @60s
SS Ab Bench Leg Raise: x15


Hollow Body hold: @40s,15s,10s, 10s rest
SS Ab Bench Leg Raise: x6 w/3s peaks/negs


Ab Wheel FLR: 5 each



Slight Incline Cable Press, run the rack, weight per side

40x6
50x6
60x6
70x6
80x6
90x6
100x6
110x6
120x5
130x4
110x4
90x6
80x6
70x6
60x8
50x15

[StinnerOzz]

UPPER #2


Short again so I can just do arms tomorrow with my bonus day off from hockey.



BB Rows
135x20, 165x12, 185x8
225x5,5,5,5,5 RP


Machine Lateral Raise
80x10,3,3, 5s rest
90x8,4,4, 10s rest
100x8,4,4, 15s rest / drop 60x5 w/5s peaks & negatives


Unilateral Pulldowns
70x4,4,4,4,4,4
No rest between arms, 5s rest between sets
80x8,5,4,4 (same rest)


Rev. Cable Flies
25x20
35x10 w/3s peaks
35x10 w/3s peaks


Straight Arm Pressdowns, light stack
120x12
140x10
170x6 drop 140x5 drop 120x5


Squat Machine Shrugs
50x12 w/3s peaks
100x10 w/3s peaks
140x8 w/3s peaks
160x15,10, 8,12,12 RP

[StinnerOzz]

UPPER #3

Pretty boy day




OH DB Extension SS DB Curls
20x20 / 20x15
25x15 / 25x12
35x12 / 30x12


Max Rack dead stop standing OH Extensions (bar = 30)
+50x5, +50x5, +50x5
Every ****ing bench was taken, so no CG bench.


Max Rack Drag Curls
+50x8,5,3 RP


Straight Bar SS Rope Pressdowns
130x8-10? +10s iso / 110x6 drop 90x6
120x12 +20s iso / 100x6 drop 70x10


Machine Preacher Curls
100x8 drop 60x20
120x6 drop 50x20


Tate Press
40x8, 40x10, 40x10


Head-supported DB Spider Curls
20x12 w/3s peaks
30x8 w/3s peaks
30x12 straight SS Hammer Curls 30x10,6 RP


Machine Dips
170x12
190x8 drop 160x10

SS Rev. Grip Pressdowns
70x20



Dragon Flags
8, 8, 6

[StinnerOzz]

LOWER #2
(hockey was #1 last night, 2 games. Despite the worst-ever regular season, we started rolling for playoffs and even took out the undefeated team. I nearly doubled my points in these games as I had all season so far.

Legs are sore so as usual I’m not gonna kill them in the gym. I don’t skate twice next week so I can probably get in another moderate leg day before then anyway.



Leg Curls
70x12, 100x12, 130x10

Leg Extensions
100x15, 130x15, 160x12, 190x10, 210x12

Single Leg Calf Raise
10, 12, 15 each

DB RDL
70x8, 85x6, 95x8

Donkey Calf Raise iso/reps
180 @10s / 10 w/extra half rep @ top
180 @10s / 6 w/extra half rep @ top /4 straight
180 @10s / 10 straight

Seated Calf Raise
70x20,15,12, 20s rest
90x10,8,6, 20s rest

Single-Leg Squat w/extra half rep @ top
135x4
135x4
135x4
each, no rest

Hollow Body Holds SS Leg Raises
+10 @30s / 15
+10 @30s / 15
+10 @30s / 12

[StinnerOzz]

UPPER #1
PUSH / ABS



Tomorrow lower light, hopefully.
Wed: upper/pull
Thur: hockey, if my team wins in my absense
Fri: lower




High Pulley Fly: 45x12, 60x12, 90x10
SS Face Pulls w/external rotation: 50x15, 70x10, 80x10

Precor functional trainer, not sure if it has the same weight ratio, sooo…noted.


Decline GarhammerCrunch: 15
SS Garhammer Crunch: 12


Slight Incline DB Press
80x8 ouch my shoulder
drop 65x10
drop 50x10


Precor Cable Chest Press
21s @ 110
21s @ 110, failed at 3 bottom reps, paused em out
130x8 drop 100x8


Iso Row Plank: +30 @20s, 20s, 20s, each alternating no rest
SS Bird dogs: @10s, 10s, 10s, each alternating no rest


Machine Fly
100x8 w/extra half rep @ top & bottom
130x10 straight


Cable Upright Rows
60x10 add 70x8 add 80x8 add 90x8 add 100x8* / drop 80x8 drop 60x8*
*10s iso


Wood Chops, extended: 50x12
SS Wood Chops, close: 50x10

Wood Chops, extended: 50x12
SS Wood Chops, close: 50x10


Max Rack Incline Skullcrushers, bar 30lbs
50x15,12,10,10 RP


Machine Dips
130x8 w/extra half rep @top
140x6 +6 half reps @top
150x6 +6 half reps @top


Tate Press
40x8, 40x10


Precor Freemotion Shoulder Press
60x20, 70x15
80 @30s iso/8 reps


Incline TRX Flybrid
6, 6, 6, 20s rest

[StinnerOzz]

LOWER / ABS



Lying Leg Curls SS Sissy Squats
80x6 / 5
30s rest / 80x6 / 6
30s rest / 80x10 / 6


Seated Calf Raise w/3s peaks
50x15, 60x15, 70x12, 80x12, 90x8?


Lying Leg Curls
120x10 drop 90x10,8,6 RP


Leg Extensions SS Horizontal Leg Press
200x12 / 200x8 w/5s peaks, narrow


Kneeling Cable Crunch
45x10, 60x12, 80x10


Squat Machine Single Leg Squat
50x12, 50x12
50x5 w/5s peak / 5 straight


Squat Machine Calf Raise off a step, hard peaks
100x10, 120x8, 140x8, 160x5


Machine Crunch, w/elbows
120x8, 140x6, 160x5

[StinnerOzz]

UPPER #2 / PULL


Had no time for traps, so I'll do em on the next lower day if at all this week



Cable Rows
120x12, 140x10, 160x6


Machine Rows, low/mid/high
120x4/4/4 each
120x4/4/4 each


Face Pulls
80x12, 100x8, 120x8


Neutral Grip Pulldowns
140x4 add 150x4 add 170x4 add 190x4 add 210x3
210x6


Rev. Cable Flies w/3s peaks
35x10, 45x8, 45x8


Straight Arm Pressdowns, 2 sets
80x10 drop 60x6
90x6 drop 60x6


Machine Preachers
21s @ 70
21s @ 90
60x15 drop 40x5* drop 20x6*
*5s negatives

[StinnerOzz]

LOWER #2
+TRAPS / ABS

No hockey the other day after all.




BB Front Squats, A2G
95x5, 115x5, 135x5, 165x3


Unilateral horizontal leg press
100x10 +5 half reps @ bottom
120x8 +8 half reps @ top
140x6 full / 6 half reps @ top / 6 half reps @ bottom


Seated Leg Curls, 3s con/peak/negs
100x10, 130x7, 145x6


Unilateral Calf Raise
12, 12, +15x10
Off a step: +25x5,5,3,3, each alternating no rest


BB Shrugs, explosive off pins w/hard peaks
135x30, 165x20, 195x12, 225x8, 255x8, 295x8


Squat Machine Calf Raise w/extra half rep @ top
140x10,6,4 RP


Horizontal leg press, explosive w/5s negatives
300x6
300x8


Machine Crunch w/straps, 3s peaks
100x15, 120x10, 140x8, 140x10, 160x8

[StinnerOzz]

UPPER #1


Hockey tomorrow & Thurs, gonna do high-intensity/low-vol stuff for upper, and lower on Friday. Might work some chest/back into Friday as well. Traps Wednesday instead of delts.



Gironda Dips SS Pullups
5 / 5
6 / 6
6 / 6

BB Rows
185x6 add 205x4 add 225x3, 20s rest

225x5,5,5 RP
SS Gironda High Pullovers: 70x20,6*,6* RP
*3s peaks


Precor Chest Press Fly: 80x10 +10 half reps @bottom
10s rest / mimicked Guillotine Press: 100x10 +5 half reps @ bottom
10s rest / Press: 100x10 w/10s peak & neg on final rep

Low Cable Upward Fly, 5s peaks
40x10


Preacher Curls, 3s peaks
110x6 drop 80x6 drop 60x8


Scott Press
30x20,15,10 RP


Machine Dips, 3s peaks
160x8,4 RP
SS Rope Pressdowns, heavy stack
30x6 w/3s peaks / add 40x4 /
+10s iso on final rep / add 50x4 +10s iso/neg on final rep


Machine Crunch w/straps, 3s peaks
100x15, 130x10, 150x8
160x5 SS ab bench knee raise w/3s peaks & negs: 6

[StinnerOzz]

UPPER #2


Winging it today. Forgot I can't lift Friday, so no legs aside from hockey this week. Saturday is out too. Also skipped traps because I had to run and no racks were available. Ah well…



Flat DB Press SS Gironda Chins
50x20 / 6
60x15 / 6
70x12 / 6


Machine Rows, high grip
170x6,6*,4,4*,4,4* RP
*mid neutral grip


Parallel Dips
20,12,8 RP
Delts didn't feel great


Cable Incline Fly
50x10 +10s iso/neg, x8 +8s iso/neg, x6 +6s iso/neg, x5 +5s iso/neg


Unilateral cable curls to ears
25x8 add 35x8 add 45x8
5s iso last rep each


OH DB Extension
35x12,8,5
Alternating arms, no rest


Rev. Grip Pressdowns, 3s peaks
50x4 add 60x4 add 70x4 add 80x4 add 90x4 drop 60x15 quick


BB Curls, quick
45x30,15 RP

[StinnerOzz]

UPPER #1

Midday rush. Had to take care of my shoulder here and not kill it, but did extra volume so I can skip it the rest of the week. I'll do low vol/high intensity on Wednesday, and plan for legs on Friday. Hockey Tues/Thur.



TRX Incline Pushups SS Pullups
10 / 6
10 / 6


Upward Cable Fly
40x8 full +12 half reps @ top
55x8 full +6 half reps @ top


Precor Cable Chest Press
21s @110
21s @110


FLR Machine Crunch w/straps, 3s peaks, each angle alternating
110x5, 120x4, 130x3, 140x3*
*10s iso/neg final rep of straight angle


BB Rows
185x10 w/extra half rep @ top
225x6,4,3 RP
SS DB Pullovers: 50x15
SS Unilateral Cable Rows, each alternating, no rest: 50x6 / 50x8 top half reps / 50x8


Slight Incline Cable Press, run the rack, weight per side
80x6
90x6
100x6
120x6
130x4
140x4
120x6
110x6
90 iso @20s +6 reps


Hammer Grip Machine Preacher Curls, 3s peaks
90x10-12? drop 80x8 drop 60x8


Smith CG Bench (bar weight only)
140x12 drop 120x10 drop 100x10
SS Rope Pressdowns: 70x10 w/5s peaks


BB Shrugs, off rack, explosive, hard peaks
225x15, 255x10, 295x8
315x5,5,4,4, 20s rest

[StinnerOzz]

UPPER #2

Got a hatty last night but we got blown out. Taking it easy on my shoulder today by barely any chest work and slow, light delt work. My log got lost so this is as best as I can remember:



Gironda High Pulley Row
50x15, 60x12, 70x10, 80x8




Gironda Dips
x6, x6, x5 / 6 bounces / x1



TRX Y-Raise
8, 8*, 8*
*5s iso on last rep




Machine Rows
190x6 +10s iso last rep
RP 190x6 +10s iso last rep
RP neutral mid-grip 190x4,3,3
Something like that, I definitely forgot but I got just over 20 reps total with lots of iso holds




Precor Freemotion Shoulder Press
3s con/peak/neg: 50x15
3s con/peak/neg: 60x12
4s con/peak/neg: 70x10
4s con/peak/neg: 80x5




DB Curls
20x8 add 25x8 add 30x6 add 35x6
RP Hammer Curls 35x8-10? Drop 30x8-10? drop 25x8-10?
SS BB Curls, quick: 45x20




V-Bar Pressdowns, 3s peaks
110x12-15?, 130x10, 140x8
150x8 SS Fwd Cable Extensions 70x20 +10s iso final rep

[StinnerOzz]

LOWER #3 (hockey was 1 and 2)
+ABS


Another hatty and a loss last night. At least I'm scoring, I guess.



Unilateral horizontal leg press
100x10 +5 half reps @ bottom
120x8 +8 half reps @ top
140x6 full / 6 half reps @ top / 6 half reps @ bottom


Seated Calf Raise
70x30, 70x25, 70x25


Smith Front Squats, A2G, plate weight only
90x4, 110x3, 130x3
These suck on the Smith, but all the racks were taken.


Smith Calf Raise, 3s peaks
110x12, 130x10
Straight reps: 150x10


Lying Leg Curls, 2s peaks
100x12,8,5,3 RP


Donkey Machine Calf Raise
230x12,8 RP
drop 205x7,5 RP
drop 180x8,6 RP


Leg Extensions, toes in
160x15 drop 140x12 drop 120x15 drop 110x12 drop 100x12


Hollow Body hold: +25 @20s / drop BW @20s
SS Twist Crunch x10 each
SS stretch: @20


Gironda Vacuum
3 sets @ 30-45s each


Hollow Body hold: +25 @10s, 1 rep, repeat 5x
SS Frog Crunch: x10
SS Seated V Russian Twist: +25x6 each
SS Ab wheel x5 w/5s plank iso holds

[StinnerOzz]

UPPER #2


3g2a last night in a nice win. 3 hatties in a row now, nice to get back to getting things done for sure.




Incline Cable Flies SS Incline Cable Flies lower focus
40x15 / 40x10
50x12 / 50x10
60x12 / 60x12


Pullups
8, 8, 8


Machine Rows, high seat
150x7 high grip / 4 low / 4 mid neutral
140x6 high grip / 4 low / 4 mid neutral


T-bar Rows
90x6 add 115x6 add 135x4, 15s rest 160x4
drop 135x4 drop 115x6 drop 90x8


Cable Front Raise SS Cable Side Lateral, dual handles
30x20 / 20x12
35x12 / 20x12
40x8 drop 30x6 / 20x12,8 15s rest


X-Pressdowns
21s @ 40
21s @ 40
55x6 drop 45x6 drop 35x8


Hammer Grip Machine Preacher Curls, 3s peaks
80x12 drop 70x10 drop 60x10
drop straight curls/reps: 40x15

SS unilateral cable curl to ears
30 iso @30s / 5 reps / 20s iso / 5 reps

[StinnerOzz]

LOWER #3 / ABS

Hockey was 1 & 2. 1g1a in a loss last night. Skated like ****.




BB Squats, A2G
95x8, 135x5, 165x6
185x3,3,3,2,2,2 RP


BB Calf Ski Raise
2s peaks: 135x20, 165x15
4s peaks: 185x12


Machine Crunch w/straps
100@ 20s iso / x10 / 20s iso
0p120@ 20s iso / x10 / 10s iso
140@ 20s iso / x8 / 10s iso
160@ 10s iso / x5 / 10s iso


Seated Calf Raise
90x15 +20s iso
90x15 +20s iso
110@ 10s iso / x10 / +10s iso
110x15 +15s iso


Leg Extensions, toes in
180x5 +5s iso
Drop 160x5 +5s iso
Drop 130x8 +5s iso
Drop 110x6 +10s iso

SS Seated Leg Curls, 3s con/peak/negs
100x10


Leg Extensions SS Seated Leg Curls
210x12,8,6 RP / 150x10+10s iso,6 RP


Horizontal Leg Press, explosive w/5s negatives
300x5,4,3 RP

[StinnerOzz]

UPPER #1


A little of everything. Hockey tomorrow, hopefully lifting Tuesday, kid stuff + concert Wednesday so most likely no lifting for me, hockey Thurs. Legs Friday.




Converging Chest Press
100x10 +5 half reps top
125x8 +4 half reps @top
140x8 +10s iso & negative on final rep


Prone External Rotation, each
20x15, 25x12, 20x12


Neutral Grip Pulldowns
150x10, 170x10
190x6,4,3 RP

SS Gironda High Pullovers: 60x10
SS High seat/grip machine row w/extra half rep @top: 120x6 drop 100x5 drop 80x6


Incline Curls
Hammer: 40x8,4,3 RP
Straight: 25x15,10,7 RP


Incline Cable Flies: 50x6 w/extra half rep @top
SS Incline Press: 21s @50
RP Incline Cable Flies: 40x6


Straight Bar Pressdowns
triple peaks 100x8 narrow SS wide 100x4
Narrow 120x10s iso / x4 / 5s iso SS wide 120x 10s iso / x3? / 5s iso


Machine Laterals
60x20, 50x25, 40x25

[StinnerOzz]

UPPER #2


Little bit of everything again, in case it’s the last upper I get all week which it probably is.


5g in a shootout loss last night. Ouch!


Began acquiring pieces for the gym rebuild, my 80lb Nuobells arrived yesterday and I picked up a commercial functional trainer this weekend. Stacked weights - sick! Also got a Titan chest press which I’d wanted for a while; it was a great deal so worth a shot to see if it fits in well. I hemmed and hawed for a long time about a combo rack/functional trainer like the Rep Athena or similar/competitor, but when the commercial FT popped up I could not pass it up. I will get a combo rack/pulldown to conserve SOME floor space, currently torn between the Bells of Steels light commercial or Hydra modular. The Hydra intrigues me because the pulldown addition looks much better and they say they’re going to eventually have a stack upgrade for it. We’ll see…






TRX Incline Flybrid SS Gironda Chins
6 / 5
6 / 5


Ab Wheel FLR SS Ab Bench Trunk Curl
4 each / 10
4 each / 8


High Pulley Dip Fly: 50x6 add 60x6 add 80x6 add 100x12
SS Gironda Chins: 5,4,4 RP


Prone External Rotation, each
15x20, 15x20, 15x20


Ab wheel: 10 w/10s iso last rep
SS Side Plank: +45 @ 15s SS Plank Raise 45x5


Precor Freemotion Cable Press
Incline Fly: 50x15
SS Incline Press: 50x12
SS Flat Fly: 70x8
SS Flat Press: 70x8
SS Decline Fly: 80x6
SS Decline Press: 80x6


T-Bar Rows
135x6 w/3s peaks
160x5 w/3s peaks
180x4 w/2s peaks


Rope Face Pulls: 40x30


Incline Curls
Straight: 35x8,5,3 RP w/5s peak/neg final rep each
SS Hammer: 30x12,8 RP


Fwd Extensions
120x12 w/10s iso & neg final rep
SS drop triple peaks: 90x8

20s rest Rev Grip Pressdowns, 5s iso final rep each
70x10 drop 60x6
SS iso hold 50 @30s

[StinnerOzz]

LOWER #3 / ABS



Hockey was 1 & 2. 5g the other night, shutout loss last night. That’s rare! Legs are tired and weak today from all the extra skating due to missing some guys, so I adjusted the workout today. It was a rush again too.



BB Squats, A2G
95x8, 135x6, 165x4
195x3,2 RP
205x2
225x1
Pretty easy, but didn't want to push it.


BB Calf Ski Raise
2s peaks: 135x20
5s peaks: 165x12
3s peaks: 185x12
3s peaks: 205x8,4 RP


Seated Calf Raise
120x10 / 10s iso / 10 half reps @top
130x8 / 5s iso / 10 half reps @top
130x5 / 5s iso / x5 / 5s iso
120x5 / 5s iso / x5 / 5s iso


Cable Crunch FLR
50x10 each
60x10 each
80x6 each +30s iso
110x6 each / +10s iso
Straight 140x12 +10s iso


Leg Extensions
200x15 drop 180x10 drop 170x8 drop 160x6 drop 150x6 drop 140x6


Lying Leg Curls
130x6 drop 70x6 w/5s peaks & negatives
130x5 drop 80x4 w/3s peaks & negatives


Unilateral Horizontal Leg Press
Short ROM, not quite half reps
140x10,8,8,6, alternating each no rest

[StinnerOzz]

UPPER #1 / PULL






Machine Rows, low grip
120x10, 130x12, 140x10




Prone External Rotation, each
15x15, 20x15, 25x10




Ab wheel w/8s iso last rep
10, 10, 15




Pullups
Wide: +25x5, +45x5
Neutral: +65x4 drop BW x5 w/5s negatives




Side Plank iso SS Side Plank Raise
each side alternating, no rest
+45 @ 20s / 45x10
+45 @ 15-20s / 45x6




T-Bar Rows
135x12, 160x8, 180x6




Cable Crunch FLR
80x10 each +20s iso
110x6 each / +10s iso
120x15 +10s iso, straight
160x8, kneeling




Incline Curls
Straight: 35x10,6,4 RP w/5s peak/neg final rep each


Incline Hammers: 40x8, 40x8
30x10 w/extra half rep @top


Spider Curls: 25x6 add 30x5 add 35x5 each one at a time




BB Shrugs, off rack, explosive, hard peaks
225x20,12,10 RP

[StinnerOzz]

UPPER #2
PUSH


Hockey tomorrow & Thurs. Kid stuff Wed. Legs Fri.



Incline Pushups: 15, 15


Flat Swiss Bar Bench (57lbs)
147x15, 167x5 angled grip +2*, 167x8

each SS w/V-Sit x8


Incline BB Bench w/2 extra half reps @top, index on knurl. Can't go wide like usual.
135x5, 135x4, 135x4


Machine Dips w/3s peaks, 10s iso & neg final rep
140x6, 140x6
Straight 160x12, 180x10


High Pulley fly/dip
50x15
70x10 drop 40x12 drop 30x10 +30s iso


Fwd Extensions
120x12 +6 stretch @ bottom & pulses
140x8 +6 top half reps

Wide V-bar pressdowns
w/triple peaks: 70x4 add 80x4 add 90x3
Straight: 110x12 drop 90x10

Rev Grip Pressdowns: 70x12


Machine Side Laterals
100x6 drop 60 iso @20s
90x6 drop 50 iso @20s
80x8 drop 50x8 half reps @top/8 @ bottom

[StinnerOzz]

LOWER #3 / ABS




Hockey was 1 & 2. 2g last night in a tough 3-2 win! 1g1a in the other game which we lost. Another rush day in the gym as usual. Felt good though. Can’t push this off ‘til tomorrow because I skate on Monday and Tuesday. Then Thursday and I'll be gone for a long weekend. Guess I'll lift upper Sunday and Wednesday as my only option.



BB Squats, A2G
95x8, 135x8 (+2), 165x5 (+1)
195x3,2 RP
215x2 (+10lbs)
225x1 RP/drop 205x2 RP/drop 185x3 (+all drops)


Single-Leg Calf Raise: +20x12, +30x8

BB Calf Raise: 2s peaks: 195x10

Seated Calf Raise, 2s peaks
120x10, 120x12, 120x12
Straight reps: 140x


Split Squat
10,10,8,8 each alternating no rest


Lying Leg Curls
70x15 +10s iso
80x12 +10s iso
100x10


Cable Crunch FLR
60x10 each +20s iso
90x8 each +15s iso
120x6 each +10s iso
Straight 150x10

[StinnerOzz]

UPPER #1
CHEST / BACK / DELTS

Arms and the rest Wednesday



Incline BB Press SS Gironda High Row
95x25 / 70x20
135x6 w/extra half rep @top / 90x12
155x4,4,4,4 / 120x6,6,6,6, 15s rest on all


High Pulley Dip/Press, 15s rest
80x8 add 90x6 add 100x4 add 110x4 RP 110x4 RP 110x4 RP 110x4 RP 110x8


Machine Rows low/neutral/high
120x5/5/5
140x4/4/4
160x3/3/3


DB Front Raise
25x5,4,4,4,8, 15s rest

Snatch Grip High Pull
165x4, 185x3, 205x2

Haven't done these in a while and I definitely feel slow on the explosion.


Pullups
6,4,4 RP


Cable Mid Row
100x8 add 120x6 add 140x6 add 160x6 add 180x6 add 200x10

[StinnerOzz]

UPPER #2

ARMS / ABS

2g1a +shootout winner last night. Hockey tomorrow and then on the road for a few and not lifting until Tuesday.




TRX Incline Pushups / Pullups
5 / 5
5 / 5
10 / 8
10 +5 half reps @ top / 8


DB Spider Curls SS OH DB Extensions
30x12 / 12
35x10 / 10
40x10 / 4,4 each alternating no rest drop 30x8 each


Machine Crunch w/straps
120x20, 130x15, 150x8 w/3s peaks


V-bar Pressdowns w/3s peaks SS Cable Curls
140x12 / 110x15
150x10 / 120x12
150x8 / 130x10


Machine Preacher Hammer SS Preachers
70x15 / 15
60x15 / 15


Cable Kickbacks, each
30x6 add 35x6 add 40x4 add 45x3 drop 40x3 drop 35x4 drop 30x4



Ab wheel FLR: 5 each
SS Twist Crunch: 10 each
SS Frog Crunch: 10

Ab wheel: 10 +10s iso
SS Twist Crunch: 10 each
SS Frog Crunch: 12

[StinnerOzz]

UPPER #1
PULL


Early lifts today and tomorrow, 2x hockey on Thursday, maybe legs on Friday or Sat. Won last night 3-2, had 1g1a. I also confirmed I have a tear in my superior labrum front/back, which explains all the trouble I’ve had with my shoulder the past few years and especially now. Not sure what is to be done about that yet. I’ll continue to lift like an idiot, however. Winging it today because it’s pretty sore.



Diverging Pulldowns SS Seated Crunch
120x15 / 12
140x15 / 10
170x12 / -
200x10 / 12
230x6 add 240x5 drop 220x6 / 12

evvvvvery time I got off the pulldown machine, someone jumped on it.


Unilateral Landmine Rows
50x8, 60x8, 70x6


Meadows Row
25x15, 35x12, 55x8


BB Shrugs, explosive off pins, hard squeeze
225x20,12 RP
255x12,8 RP
275x12,8 RP




Incline DB Curls SS incline hammers
20x15 / 20x10
25x12 / 25x8
30x4 w/extra half rep @top +4 straight / 30x6


DB Spider Curls
25x15
Hurt my shoulder too much. Bis felt done anyway.

[StinnerOzz]

UPPER #2 / PUSH

Sore/weak delt so I focused on big contractions and a pump. Felt good!



Precor Freemotion Cable Press
High Fly: 50x15
SS Decline Press: 50x15

Flat Fly: 21s @60
SS Flat Press: 21s @60

Decline Fly: 70x8
SS Decline Press: 70x10



High Pulley Dip Press SS High Pulley Decline Fly
70x12 / 10
70x15 / 10

Low Pulley Fly
25x15, 30x12, 40x8

Incline Cable Press
50x25 +30s iso
60x20 +20s iso
80x15 w/3s peaks, 10s final rep



Standing Military Press
95x6,6,4, 20s rest
Hurt too much to push it harder

Cable Side Laterals
20x20, 25x15, 25x20



Cable French Press
100x15,10,8,6,5 RP

Machine Dips, 2s peaks
140x6,6,6,6,6, 15-20s rest

[StinnerOzz]

UPPER #1 / PUSH


Lost leg day last week due to lots of strenuous work, skated 90min the next day anyway. Upper today & tomorrow, hockey Thurs, legs Fri.


Precor Freemotion Cable Press
High Fly: 50x15
SS Decline Press: 50x15


Flat Fly: 21s @60
SS Flat Press: 21s @60


Decline Fly: 70x12
SS Decline Press: 70x12




Low Pulley Fly (Precor shoulder machine was the only cable I could find)
25x20, 30x15, 50x10



Incline BB Press 5s negatives w/2 extra half reps @bottom
95x5 narrow / 2 wide
95x4 narrow / 2 wide



Incline Cable Press
80x15-20? +10s iso & 10s negative final rep
100x12 drop 70x6 w/2s peaks & 5s negative final rep




Cable Side Laterals
30x15 drop 25x8
35x8 drop 20x10


Bent Cable Rear Swings
20x10, 10s iso, x10, 10s iso
30x5, 5s iso / x5, 5s iso / x5, 5s iso / x5, 5s iso




V-bar Pressdowns SS Tail Ends
100x15-20? / 70x10
110x15 / 70x10
130x10 / 60x12

[StinnerOzz]

UPPER #2 - PULL / CALVES



Straight-arm pulldowns
60x15, 80x15, 90x15, 90x15



Single leg calf Raise
5/5/5/5 each
4/4/3/3 each

Horizontal Calf Press
200x8 drop 180x8 drop 160x8 drop 140x8
180x8 drop 160x8 drop 140x8 drop 120x12 - 5s iso last rep each
+30s loaded stretch



Cable Rows
150x10, 140x10

Machine Rows, high seat/low grip
100x12, 110x

Rev. Grip Pulldowns
120x8,8,8, 20s rest

Rev Seated CG Pulldowns
100x15,10,10, 20s rest



DB Preacher Curls
20x15/10/10 alternating no rest
SS BB Preachers: 40x10 w/3s con/peak/neg

Rope Hammer Curls
70x20, 90x12, 100x10

Rev EZ Cable Curls
40x20,10,10, RP

[StinnerOzz]

LOWER #2 (hockey was #1) / ABS


Wow - I half-assed this leg workout. They were worn out so I guess that's good enough. Been a bad few weeks for legs, that's for sure.


RDL SS Skater Squats
DB 45x15 / 8 each
DB 60x10 / 8 each
BB 185x8 / 5 each w/extra half rep @ bottom
BB 225x5 / 6 each w/extra half rep @top



Side Plank iso SS Side Plank Raise
each side alternating, no rest
+35 @ 20s / 35x10
+35 @ 30s / 35x8

Side Plank iso SS DB crunch
+35 @ 30s each / 35x8 +6 w/3s peaks/negs

Decline leg raise
10, 12



Frog Stance Leg Press
270x20, 320x15, 320x15



Seated Calf Raise, 2s peaks
120x10*, 120x8* (cramp!), 100x15**
*30s stretch
**60s stretch



Machine Crunch w/straps, FLR
100x15/10/10
120x10 each
150x5 each



Leg Extensions
100x6 add 110x6 add 120x6 add 130x5 add 140x5 add 150x4 add 160x4
drop 140x6 drop 120x6 drop 100x6