Liftin' weights & lacin' skates

[StinnerOzz]

UPPER #2


DELTS / ABS

Arms tomorrow



Landmine linebacker shoulder press
45x30, 70x20, 95x15


DB Side Laterals
–35x6 cheats w/slow negatives
–30x6 strict +3 cheats
SS behind the neck BB landmine/lb press: 95x6 + fwd press cheats x5,5 RP
–30x6 strict +3 cheats
SS behind the neck BB press: 95x6 + fwd press cheats x5,5 RP


Bent Rear Cable Laterals
30x10 strict +10 cheats
50x6 +3 cheats




Roman Chair (anchored @ rack parallel to bench, extend to decline angle)
BW x6, BW x6
+10 x12 drop BW x10 RP'd


Hanging Toes to Bar
x8, x8


Angle Situps
+10x12 each side
Tried to do a Mentzer move but with the equipment I have it just didn't feel good.


It's essentially a lying bench Russian twist, so I'll just use cables and stand. What's the point of having a nice functional trainer if I'm not gonna utilize it anyway…


Standing Cable Twist (#15) w/sport stick
50x10,6,4 RP each alternating, no rest

[StinnerOzz]

UPPER #3


ARMS

A quick one where I didn't feel like death - wow!



Close Grip Pin Press #7
135x15, 175x12, 215x10
235x8,4,3 RP
(+10lbs each after set 1)



Wide EZ Curls
70x8, 90x6 warmups, loose
95x7 cheats w/slow negatives
75x8 slow & strict +3 cheats
SS DB Curls 35x3 forced/spotted



Rope Pressdowns SS Leaning Fwd Rope Extensions
Cheats w/slow negatives: 150x8 / 120x12
Cheats w/slow negatives: 150x8 / 120x12
Strict: 130x6 +3 cheats / 140x7 cheats w/slow negatives



Cable Preacher Curls, single stack
Strict: 60x8 +4 cheats
Cheat w/slow negatives: 90x10
SS single arm cable concentration curls: 21s @40 each

[StinnerOzz]

LOWER #3

Hockey was 1 & 2. Lost all of em but scored in bunches 🤷




Trap Bar DL / iso tension hold / box jump @ 24" (* = 30”)
225x3 / 3s / 24"
265x3 / 3s / 24"
305x1 / 3s / 24"
no rest 305x1 / 3s / 24"
no rest 305x1 / 3s / 24"
355x1 / 3s / 30"
RP 355x1 / 3s / 30"
drop 275x2 / 3s / 30"
no rest 275x1 / 3s / 30"



Leg Press Calf Raise
230x10 w/double peaks, 3s negs/stretches
230x10 w/3s peaks/negs/stretches
230x10, 2up/1 down SS both x10
230 iso @20s, x20 quick reps
140x30, 30s stretch, 140x10



Seated Leg Curls, 3s peaks & negatives
90x12,6,5 RP

Hurt my left knee somehow, so I had to change what I had planned.



Unilateral Leg extensions
45x12, 3s peaks
60x10, 3s peaks SS both x15



Kneeling Cable Crunch
60x8, 5s peaks
80x10, 4s peaks
100x8, 4s peaks, +30s iso



Seated Calf Raise
90x20 +20s iso
10s rest 90x8*,6,5 RP w/5s iso last rep each

[StinnerOzz]

UPPER #1


Busy/short week, doing low vol full upper in case I can't get in again. If I can, then I'll do the same midweek. Legs might be a skip aside from 2 hockey games.



Ring Dips SS Wide Pullups
6 / 8
8 / 10



20* Incline Press, wide, 2-board short
185x15,8*,5*, RP (* +5 top partials)
SS non-peak iso hold 135 @30s
SS 10* decline cable fly (lowest#)
70x12, 3s peaks

Jeez, I blew those inclines out of the water. Last couple times I only got 8, but also pre-fatigued a bit.



Unilateral Landmine Rows
70x10,8,6,4, each alternating w/5s RPs
SS DB Pullovers: 60x12



DB Side Laterals
35x8- cheats w/slow negs
drop 20x10 strict +10s iso



Incline Skullcrushers
95x12,8,6 RP
SS tail ends: 70x20 drop 60x10 w/3s peaks



Cheat BB Curls w/slow negs
75x10,6,4* RP
*5s peaks

[StinnerOzz]

UPPER #2
PUSH


Quick one so I can do a quick one tomorrow too.


Another horrible loss last night after blowing a nice lead. 4g2a here though, I can only control myself and I’m doing well there. No use being mad at things I can’t control, just keeps me in a bad mood. This season ****ing sucks for this.

Picked up some Baaddass adjustable dumbbells with long pins to support 122.5lbs. These will replace my spinlocks which I hated using and rarely did. I'll use these solely for 85lbs+, otherwise I'll stick to my Nuobells. I'm also restoring all of my standard size plates for use on the Baaddass handles. They'll look sweet and new!




Ring Dips
6, 8




20* Incline Press, ring finger @ rings, 2-board short
205x10,6*,4* RP (* +3 top partials)


SS 10* decline long bar/dual stack cable press: 90x5, 5s iso / x5, 5s iso / x5, 5s iso / x5, 10s iso, 10s negative






Pin Press
205x10, 225x8, 255x5




DB Side Laterals
35x10, cheats w/slow negs
drop 25x8 drop 20x6 drop 15x6 strict

[StinnerOzz]

UPPER #3

PULL / ABS



Pullups: 6, 8


Unilateral Landmine Rows
85x10,6,5 each alternating w/10s RPs
RP DB Pullovers: 70x15
SS Low Cable Rows, wide, long bar
100x25 RP 140x10 RP 150x8


Roman Chair (on pulldown machine)
BW x8, BW x8
+10 x12 drop BW x10 RP'd
Still not a great setup…


45* DB Rear Laterals, wide swing
25x10 +10 bottom partials
15x20 +10 bottom partials


Standing Cable Twist (#16) w/sport stick
50x10,8,6 RP each alternating, no rest


BB Shrugs
185x6 add 205x6 add 225x6 add 255x3*
295x6* +20s hang stretch
325x4* +10s hang stretch
*power


Incline DB Curls, explosive, hard peaks, 3s negative
30x8? / drop 20x15 quick/straight reps


DB Curls SS Incline DB Curls
35x8 cheat w/slow negatives / 20x12 quick/straight

[StinnerOzz]

LOWER #3 / ABS


Hockey was 1 and 2.




Trap Bar RDL SS Sissy Squat
155x12 / 6
185x10 / 6
225x6 / 6
255x5 / 6
285x4 / 6


Seated Calf Raise
120x12, 120x12
140x10,8,6,5 RP


Hack Squats
140x4,4,4, 20s rest


Unilateral Machine Squat
90x3, 3 w/3s negatives
110x8 w/3s negatives


Hanging Toes to Bar
x8, x8, x6


Cable Leg Abduction SS Adduction
70x10 +10s iso hold each, each leg

[StinnerOzz]

UPPER #1


Not much time this week, story of my life lately. Crazy tired from a non-stop, long weekend trip, stuff to do every night, and no Friday night or weekend to lift.




Ring Dips
8, 8




20* Incline Press, ring finger @ rings, 2-board short
215x10,4,2*,4* RP (* +3 top partials)
—--------(last week 205x10,6*,*4)


For the first time in my life I missed the J-cup and the bar slammed on the safety as hard as possible. My heart definitely skipped a couple beats.


RP 10* decline long bar/dual stack cable press
110x5, 5s iso / x5, 5s iso / x5, 5s iso / x5, 10s iso, 10s negative




Pin Press (#7, extended thumbs @knurl)
215x8, 240x8, 260x5


Rev. Grip Pressdowns: 90x15
SS French Press: 70x10
SS Rev. Grip Pressdowns: 90x8 w/3s peaks
SS French Press: 50x10




DB Side Laterals
40x8, cheats w/slow negs / drop 25x8 strict
40x6, cheats w/slow negs / drop 25x8 strict

[StinnerOzz]

UPPER #2


PULL / ABS



DB Rows SS DB Pullovers
70x8 / 50x8 w/2s stretches
90x8 / 50x8 w/2s stretches
90x8 / 60x8 w/2s stretches

BB Rows, explosive, slow negatives
235x5,5,5, 20s rest

Pullups, 2s peaks
+25x8,4,3 RP



Toes to Bar: x6
SS Roman Chair: x8
SS Ab wheel: x8 +10s iso hold

Standing Cable Twist (#16) w/sport stick
60x8,6,5 RP each alternating, no rest



45* DB Rear Laterals, wide swing
20x12 +10 bottom partials
20x12,6 RP +15 bottom partials



BB Shrugs
235x8,8,8, 15s rest
285x8,6,5, 15s rest



DB Hammer Curls: 50x6 cheats w/slow negatives
SS Incline DB Curls: 20x12 strict +10 bottom partials

[StinnerOzz]

LOWER #2 / ABS


Only 1 hockey game this week. Nothing on Monday either.




Trap Bar RDL SS Sissy Squat
225x6 / 6
255x5 / 6
295x3 / 20s rest / Trap Bar DL 295x4 / 6



Seated Calf Raise
110x15, 125x12, 145x12
125x10,6,4 RP / drop 100x10, all w/3s peaks
(last week 150x10,8,6,5 RP straight)



Incline Cable Crunch facing away (45*, pin 12)
50x12, 70x10, 80x10, w/3s peaks
Go 30* next time


Hack Squats
110x6, 20s rest x6, 20s rest x8
Straight into Frog Stance 110x6



Leg Press
180x20 +10 bottom partials



Seated Leg Curls
90x10,6 RP
+10s iso last rep each

[StinnerOzz]

UPPER #1


Quick one, had to get out for Halloween


My incline reps weren't as clean as usual, but I'm still amazed I got them up today with how trained and tired I was. Whew. Had to skip pin press because the thought of 260lbs was just too much.



Ring Dips
8, 8



20* Incline Press, ring finger @ rings, 2-board short
225x10,4,2* RP (* +3 top partials)
drop 135x10 +10 bottom partials
——(+10lbs, -4 reps/1 RP, +1 drop set. Last week: 215x10,4,2*,4* RP (* +3 top partials)


45s rest / Decline Machine Press, extra hard squeeze
90x15




Flat CG Bench w/extra half rep @ bottom
135x10,6,5 RP


Rev. Grip Pressdowns w/3s peaks: 100x12
SS V-bar pressdowns: 120x8 +20s iso
SS French Press: 60x12
SS Cable Tate Press: 30x15 each




DB Side Laterals
40x8, cheats w/slow negs
drop 25x10 strict
drop 20x6 strict w/3s peaks

[StinnerOzz]

UPPER #2


Skipped rear delts and traps, anda some pullups because I think I might be getting sick and started having a hard time keeping my breath.




PULL / ABS



DB Rows SS DB Pullovers
80x8 / 50x8 w/2s stretches
90x8 / 50x8 w/2s stretches



Toes to Bar
x8, x10



DB Rows
110x6 SS pullovers 60x8 w/2s stretches
(loose) 130x4,2,2 RP
Wanted to play with my Baadass dumbbells! They top out here unless I get some 12.5lb plates. I think I'm good for a while!



J-Pulldowns
110x10 w/3s peaks / 20s rest / x8 w/3s negatives / 20s rest / x6 w/5s negatives



Roman Chair: x12
SS Standing Cable Twist (#16) w/sport stick: 50x15 +10s iso, each



Noco arm trainer cable preacher curls
80x6 add 100x15,10,10 RP
Messing with it…

[StinnerOzz]

UPPER #1


Sick last week, still battling through. So busy and worn out. Hockey about killed me.




Incline Ring Pushups SS DB Rows
12 / 80x8
12 / 90x8



20* Incline Press, narrow-ish
135x5 +5 bottom partials, x5 +5 bottom partials
155x5 +5 bottom partials, x4 +4 bottom partials, x2
175x3 +6 bottom partials, x5



DB Rows
(loose) 130x3,3, 10s rest
(loose) 130x3,2,2, 10s rest



DB Pullovers w/2s stretch
60x8, 70x8
SS Mid Cable Fly
70x10 +10s iso
70x8 +8 bottom partials +10s iso



Cutler Lat/rear delt cable crossover
40x20, 60x15, 80x12

[StinnerOzz]

UPPER #2


ARMS / DELTS




CG Bench, 2board short SS Hammer Curls
135x20 / 30x12
155x15 / 35x12
175x12 / 40x10
195x10 / 45x8
215x6 / 50x6



BB Upright Rows
95x12,6,6,4,4 RP
RP DB Side Laterals: 25x12 +5s iso drop 20x8 drop +15s iso



Cable Fwd Extensions: 130x6 +10s iso, x4 +10s iso, x4 +10s iso
SS Straight bar pressdowns: 120x6 narrow / 6 wide
SS V-Bar Pressdowns, 5s peaks 80x6
SS Guillotine Curls: 120x10 +15 top partials
SS Tail Ends 100x12

[StinnerOzz]

LOWER #3


Hockey was 1 & 2. Lost both but I'm happy we didn't blow it ourselves like we've been doing lately. I played well and racked up points. Short benches killed us mostly.

Chaotic day, had an early lift. Still getting over this damn cold, my lung capacity and endurance are shot. At least I was able to skate most of last night's game even though I slowed down a lot during play to catch my breath.




Skater Squats SS DB RDL
6 each / 50x12
8 each / 60x10
8 each / 75x8



Incline Cable Crunch facing away
30*, pin 15: 50x12, 70x10
45*, pin 12: 80x10 w/2s peaks



Seated Calf Raise
110x15, 125x12 +6 bottom partials, 145x12
150x6,6,6,6, 10s rest
drop 3s peaks & stretches: 115x6 drop 90x6



Hack Squats, Platz style
50x12, 50x12, 50x12



10* decline cable leg raise
20x10, 30x10, 40x8


Seated Leg Curls
80x12,6,4 RP, +10s iso last rep each

[StinnerOzz]

UPPER #1


Winging it before another concert. I'll do some lower chest stuff on my next upper day which will otherwise on back.




Incline DB Press
30*: 50x20, 65x15, 80x12
20*: 90x10
Right delt didn't love that, somehow the lower angle was harder.



Seated Calf Raise
90x20
115x15 +5 bottom partials
130x10 +6 bottom partials
150x6 +6 bottom partials
150x6 +6 bottom partials



Toes to Bar
8, 8, 8
6 w/3s peaks
5 w/3s peaks



20* incline cable fly 21s SS incline cable press
@60 / x10
@70 / x6 w/2 extra half reps @top & 20s iso



JM Press
80x10, 100x8, 120x6, 120x6

[StinnerOzz]

UPPER #2

Probably arms & traps tomorrow?



Pullups SS downward Cable Fly
6 / 50x20
8 / 70x15
12 / 90x10 +10 bottom partials



DB Rows, #2 angle bench angle, extra focus on scapular pull
70x10
90x8
100x5 +4 loose reps



Decline Machine Press / top partials / bottom partials
140x10 / 5 / 5
160x8 / 4 / 4



Face Pulls
110x15, 130x12, 150x10



OHP SS Arnold Press
135x3 w/3s negatives / 40x12
135x5 w/3s negatives / 40x10
135x5 w/3s negatives / 40x10



DB Side Laterals
25x6 drop 20x8 drop 15x8
15x10 w/3s peaks



Unilateral arc pulldown
90x10, 120x8, 150x6 each

[StinnerOzz]

UPPER #3

Arms & traps



CG Bench, extra focus on triceps and keeping delts out as much as possible SS Chins
130x15 / 8
155x12 / 8
185x10 / 8



BB Tricep press, elbows flared (catch 5) SS Tail Ends
135x12 / 80x15 drop 60x15
155x10 / 80x15 drop 60x15
185x6 / 90x12 drop 70x12
damn, 185 was just too much to handle properly



Machine Shrugs
180x15, 210x12, 260x12, 300x10, 320x8
320x4,4,4,4, 15s rest



Spider Curls SS BTB inward cable curls
30x10 / 30x15
30x10 / 50x10 drop 40x6 drop 30x6

[StinnerOzz]

LOWER #3

Hockey was 1 & 2.



Skater Squats SS Seated Leg Curls
6 each / 60x15
8 each / 85x10
8 each / 100x8


Seated Calf Raise
115x15
125x10 +8 bottom partials
145x10 +6 bottom partials


Hack Squats, Platz style
70x8
90x12
110x8


Seated Calf Raise SS Leverage Squat Calf Raise
145x8 +8 bottom partials / 90x10 w/3s peaks & stretch
145x8 +8 bottom partials / 90x10 w/2s peaks & stretch


Leverage Squat Calf Raise
140x12,10,8,6, RP


Standing Cable Crunch, facing away
60x20, 90x15, 120x12, 150x12
150x8 w/3s peaks


Leg Extensions
90x20, 110x10*, 110x10*
*=3s peaks

[StinnerOzz]

Took a week off due to being busy, travel, and feeling totally run down the only day I actually had to lift between it all. No hockey on Monday so I’ll be able to cram an extra workout in, and between this season ending & the next beginning I’ll be able to cram another in to make up for it all.





UPPER #1



Ring Dips w/light red band SS Trap Bar Rows
15 / 155x12
15 / 185x6,6,4, 20s rest


20* Incline Press, bottom @ 2” foam pad on chest
185x12, quick (ring finger @ ?)
235x6,3 RP / drop 205x8,5 RP
(ring finger @ inner then outer rings each)


30s rest / Seated Cable Flies
70x8 drop 60x6
w/3s peaks +10s iso & negative on final rep each


Gironda High Pulley Rows
150x8,8 / drop 130x8,6 20s rest each


Trap Bar Rows
235x5
255x2,2,2, 20s rest


OHP
135x3,3,3,3,3,3, 15-20s rest


Jump Rope
x40 touches +60 total single-leg touches
x40 touches +100 total single-leg touches
x40 touches +120 total single-leg touches


BB Tricep press, elbows flared (catch #5
135x12,6,6 RP


BTB Inward Cable Curls
70x8 drop 60x6 drop 50x8, each alternating no rest
SS Narrow BB Curls: 45x20

[StinnerOzz]

LOWER #2 / ABS
Hockey was #1



Trap Bar DL / iso tension hold / box jump @ 24"
225x5 / 3s / x1
265x5 / 3s / x1
305x4 / 3 rounds
305x6 / 3 rounds
355x3 / -

Forgot to add weight and ended up with a 2nd set of 305. Wtf…



Seated Calf Raise
115x15 +10s iso & stretch
125x10 +8 bottom partials
135x12 +6 bottom partials



Standing Cable Crunch, facing away, FLR
60x6 each
90x6 each
120x5 each
150x5 each
Straight: 150x12 w/3s peaks



Unilateral Leg Press
100x12, 140x10, 180x10



Leg Press Calf Raise, DC style w/5s negative & 10s stretch each
140x5
180x100



Seated Leg Curls, 2s peaks & 3s negatives
70x12, 90x8

[StinnerOzz]

UPPER #2
CHEST / BACK #2


Tomorrow will be more for the rest of upper. Hockey Thursday



10* Decline DB Press SS Neutral Grip Pulldowns
60x12 / 140x12
70x12 / 160x10
80x12 / 190x10
90x12 / 210x5



Pec Minor Dips SS Landmine Rows
x10 / 135x10
x10 w/3s peaks / 155x8
x10 w/3s peaks / 170x6