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  1. #1291
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  2. #1292
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
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    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
    Last edited by StinnerOzz; 03-17-2023 at 07:14 AM.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  3. #1293
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
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    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
    Last edited by StinnerOzz; 03-13-2023 at 02:15 PM.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  4. #1294
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  5. #1295
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 41
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    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
    Lifting. Hockey. Headbanging.

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  6. #1296
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  7. #1297
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  8. #1298
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  9. #1299
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  10. #1300
    Death Metal Madman StinnerOzz's Avatar
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    Age: 41
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  11. #1301
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
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    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
    Lifting. Hockey. Headbanging.

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  12. #1302
    Death Metal Madman StinnerOzz's Avatar
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    Age: 41
    Posts: 2,094
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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