Liftin' weights & lacin' skates

[StinnerOzz]

UPPER #1

Hockey last night, natural hatty but we lost. Came back within 1 after being down by 4, but then puck luck went the wrong way. Not a bad outing.



Straight-arm pulldowns
50x12, 60x10, 70x10



Flat DB Press
60x20, 70x10
Slight incline #1: 70x8 +20s iso
Delt didn't feel good, but at least I did something here. I need another injection.



Cable Rows iso / reps
120 @10s / x10 / @8 / x6 / 20s rest / @5 / x3 / drop 110 @5 / x5 / drop 100@5 / x5



High Pulley downward fly SS low pulley fly
55x15 / 30x15
60x12 / 40x10
70x15 / 50x4 +5 top partials, x2 +2 top partials



Kneeling Palloff Press
50x8, 45x8, 40x8, 35x10 each arm alternating, 10s rest between drops



Machine Rows, high seat/low grip
90x15, 90x15, 90x15



Copenhagen Plank SS V-sit leg raise/cross reach crunch
30s each side / 10 each side
20s each side / 6 each side



Precor Machine Press, high grip
100x15,10,8 RP
SS Machine Flies @elbows: 110x4 w/10s peaks and 5s negatives



V-Sit: x8
SS Gironda Vacuum @20s
SS Ab Wheel FLR: x6 each
SS Gironda Vacuum @20s
SS Seated V Russian Twist: +15x4,4,4 each side, with 1 crunch between each mini set to stretch
SS Gironda Vacuum @20s

[StinnerOzz]

UPPER #2

ARMS / DELTS
Abs done between other stuff


Flat CG Bench SS Rev Grip Chins
135x20 / 5
155x10 / 5
165x6 / 6
175x5 / 6
185x3,1,1 RP / 6

Right shoulder checks out quickly. Did what I could.



OH Cable Extensions
90x15,8,8 RP
SS V-bar Pressdowns w/2s peaks
90x15,10,10 RP
SS Tail Ends w/3s peaks: 70x6 drop 60x4 drop 50x4


Rope Hammer Curls: 80x15,8,8, 10s rest
SS Cable Rev. Curls: 60x12,10,8, 15s rest
SS Incline DB Curls: 20x12,8,6, 10s rest



Precor Freemotion Shoulder Press, 3s concentrics and negatives
40x12,10,8,6, 10s rest


Bent Rear Delt Swing iso/reps
40 @5s, x5 / @4s, x4 / @3s, x3 / @2s, x2
drop 30 @10s, x10, @5s


Machine Side Laterals
70x drop 60x drop 50x
70x drop 60x drop 50x drop 40x



V-sit
6, 12, 12


V-sit Russian Twist
+10 x6 each side / crunch x3 / x6 each side / crunch x4 / x8 each side / x4

[StinnerOzz]

UPPER #1


Mon: off
Tue: some upper, maybe quads
Wed: whatever I didn't do for upper
Thur: hockey
Fri: lower






Slight Incline DB Press w/extra half rep @ top
50x12, 60X10 - damn this shoulder!


TRX Pushups x12


Low Cable Fly
40x20, 35x20


Precor Chest Press
80x5 w/5s peaks & negatives
SS 80x5 w/10s peaks & negatives
Drop Rev. Grip Low Press: 50x15
SS High Grip Upper Press: 50x10 +20s iso/10s negative on final rep


BB Rows
135x20, 165x12, 185x12
225x5,5,5,5,5, 20-30s rest


Floor High Pulley Pulldown, heavy stack
90x20, half reps @ peak
90x20, half reps @ bottom
110x15, half reps @ peak


Machine Flies
100x8, 5s peaks
100 iso @20s / x20 reps / iso @10s
drop 80 iso @20s / x10 reps
drop 60 iso @20s / x15 reps


DB Front Raise SS DB Side Laterals iso/reps/iso
—30x6 drop 25x6 drop 20x6 / 20 @5s, x10, @5s
—25x10 drop 20x10 drop 15x10 / 15 @10s, x10, @5s, x5, drop 10 @10s, x10

[StinnerOzz]

UPPER #2 / QUADS

Chest didn’t feel anything from the weekend, so I’m topping it off along w/quads. Didn't feel much in chest today either, this shoulder is really ruining it all. I kepe trying to find a way to get a killer pump without heavy work, but it's not happening lately.


Arms tomorrow.


Slight Decline BB Press
135x15, 155x12, 175x6,3,3 RP
Always fun to remember decline pressing 405 almost 20 years ago - lol…


Cable Fly tri-set, each with 1s stretch, 1-2s peak, and 2s negatives each rep
High to low: 45x15
Mid: 45x12
Low to high: 45x10

Repeat
50x12 / 50x12 / 35x12


Parallel Dips, same TUT
x10, 10, 10



Leg Extensions
70x8, 5s peaks/3s negatives
100x8, 5s peaks/3s negatives
120x6, 3s peaks/negatives

120x6 add 140x6 add 160x5 add 180x4 add 200x8 / drop 180x6 drop 160x8 drop 140x10

230x10 drop 210x8 drop 190x6 drop 170x5 drop 150x4