Reply
Page 20 of 22 FirstFirst ... 10 18 19 20 21 22 LastLast
Results 571 to 600 of 636
  1. #571
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    Hockey last night...high division team had only 1 line and nobody on the bench, so we had to skate the entire game against a way better team. We didn't have any pro guys either, just me and not-even-me. It was rough. Lost 7-3 and I scored all of ours. Can't feel bad, I'm surprised we even survived, and my efforts were great. We kept it tied until the 3rd, basically playing rope-a-dope and taking a couple chances when we got lucky enough to catch a break. Second game we won with 10 seconds left, great faceoff win of mine to our D who threaded the needle and beat the buzzer. Great night all around. Playoffs w/my 3rd team start tomorrow!



    UPPER #2


    Warmups
    Gironda Dips 8 / Pullups 8 - 2 sets



    Slight Incline DB Press: 90x12,8,5 RP
    SS w/Decline Cable Flies w/3s peaks & negatives: 40x8


    Weighted Wide Grip Pullups, dead hang +45x8,4,4 RP


    Snatch Grip High Pulls SS w/shrugs w/3s peaks
    155x6 / x6
    175x5 / x6
    185x3 / x6


    Rev. Cable Flies w/3s peaks
    90x8 add 110x6 add 130x6 add 150x6




    Floor cable Curls behind head w/3s peaks 110x12
    SS w/French Press 90x15
    SS w/Rope French press 110x8 w/3s peaks
    SS w/Cross-Body DB Curls 30x10
    SS w/Machine preacher half reps w/3s peaks 60x12
    SS w/Elbows out extensions 35x20
    Last edited by StinnerOzz; 11-20-2019 at 09:14 PM.
    Lifting. Hockey. Headbanging.

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

  2. #572
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    UPPER #3
    Low volume today, legs tomorrow. Last night my 3rd team won our opening playoff round. Had a couple assists, got robbed on a couple shots, and hit an empty post with a backhand from center (boards) at the end. It ran the clock out though, so it’s all good. Playoffs for my other 2 teams next week, including back-to-backs. Ugh. Gonna go HAM on carbs that day. Hope my high division team actually shows up (literally).



    Warmups
    Parallel Dips / Pullups: 10/8 - x2 sets



    Squat machine calf raise
    140x8, 140x12, 160x10, 190x8
    200x10,8,6 RP
    Ankle is feeling pretty decent lately, I think I might start stretching past parallel soon. Seated calf work has been like that and it’s been fine.



    Flat DB Press: 100x12,5,4 RP
    SS w/High Pulley Cable Crossovers w/3s peaks 60x10



    Neutral grip machine rows
    200x6,4,4 RP drop 140x6 w/5s peaks
    RP diverging pulldown machine w/10s peaks:
    150x1 add 170x1 add 190x3 add 210x4
    Add 240x5 straight reps



    Elbows out extensions 40x
    SS w/OH BB extensions 85x6,5,4 RP

    Dual Rack Drag Curls
    110x10,6 RP drop 90x6,6 RP



    Legs & abs tomorrow. Maybe seated calf work too.
    Lifting. Hockey. Headbanging.

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

  3. #573
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    LOWER #1 (after 3 hockey games this week)


    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




    Seated Calf Raise
    90x20, 110x12, 150x10, 180x8
    w/3s peaks: 150x8,6,4 RP


    A2G BB Squat cluster/RP set
    135x3 add 155x3 add 175x2 (+1)
    RP 185x6,4,3 RP (last week 2,3,3) ….+5!


    Lying Leg Curls
    3s peaks 110x8, 120x10
    2up/1down 80x10 each


    Leg extensions
    140x15 w/3s peaks & negatives



    V-Sits
    12, 12

    Cable crunch w/rope, facing away from stack, 5s peaks/3s negatives
    80x8, 110x6
    Lifting. Hockey. Headbanging.

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

  4. #574
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    Another weird week. Triple whammy of no hockey/holiday/closed gym on Thursday, evening plans Wed, and weekend travel. So at best I can lift Mon/Wed at home if I'm lucky, then round it out on Thurs at home and/or Fri at the gym. Probably do a full body (possibly EMOM) session in there unless I can space it out enough to do 2 uppers & a volume lower.

    I should look for some sort of bench or rack attachment for leg curls at home. If anyone reads this and has something in mind, please recommend!

    On one hand, I thrive on all the necessary structure of doing what I do + getting in all of my lifts, but on the other hand I hate that I can't hit the OFF switch and just relax at will. Maybe one of these years. I've always felt like once I get used to things I can then hit the cruise control mentally, but I'm always onto bigger & better things professionally and personally that I never really take a mental break.
    Lifting. Hockey. Headbanging.

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

  5. #575
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline

    UPPER #1


    Got some comments from usuals that I'm looking lean, and my delts & pecs are showing obvious improvement. Nice to hear something aside from my own thoughts!



    Warmups: Gironda Dips SS w/Neutral grip Pullups 8/8 - 2 sets


    Flat BB Bench, cluster set, *not too close to failure
    205x8,6,5*,6,7 RP (+4, add weight)
    SS w/Gironda Dips +half-reps @ bottom: x8


    BB Rows 225x10,6,6,4 RP
    RP Gironda Chins x4,3,3 RP


    Snatch Grip High Pulls SS w/shrugs w/3s peaks
    165x6 / x6
    185x4 / x6
    Cut 1 set short


    DB Side Laterals reps/static:
    25x5/5, 4/4, 3/3, 2/2, 1/1


    DB Hammer curls 45x12
    SS w/French press 90x17
    SS w/DB curls 35x10,6 RP +10 static last rep
    SS w/rope French press w/3s peaks 100x12
    SS w/Rev grip pressdowns 100x6 add 120x6 add 150x6



    Playoffs Tues: high div team had only 1 high end player and mostly low-end that didn't really play all season. Just for bodies because we needed them. Got absolutely blasted. Oh well, we weren't going anywhere w/o those guys so it's just as well. Middle div team won; I had the game winner + insurance goal at the end. Onto next week against possibly our biggest rivals in the league Gonna be a dirty one.
    Last edited by StinnerOzz; 11-27-2019 at 08:00 AM.
    Lifting. Hockey. Headbanging.

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

  6. #576
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    UPPER #2


    Warmups: Parallel Dips x8 SS w/Machine Rows 140x8, dips x8 / pullups x8



    Slight Incline DB Press: 90x12,8,5 RP
    SS w/Gironda Dips w/half rep @ bottom x6 RP
    SS w/decline lower pec flies 60x8 drop 40x6


    BB Rows 225x8,6,5,4 RP
    SS w/Diverging Pulldowns w/3s peaks & negatives 180x10,5 RP


    Snatch Grip High Pulls SS w/shrugs w/3s peaks
    165x6 / x6
    185x4 / x6
    Skipped the 2nd set of 185 again, just didn't feel good enough.


    DB OH Extensions: 40x8, 40x6 each


    Rev machine flies w/5s peaks 100x5 add 120x4 add 140x5


    French Press: 100x12
    SS w/Elbows Out Extensions: 40x12
    SS w/Cable French Press w/3s peaks 100x6-8


    Dual Rack Drag Curls w/2s peaks
    90x10,5,4 RP




    Legs tomorrow morning
    Last edited by StinnerOzz; 11-29-2019 at 06:42 PM.
    Lifting. Hockey. Headbanging.

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

  7. #577
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    LOWER #1

    Donkey machine calf raise
    3s peaks: 140x10, 160x12, 180x10
    Straight reps: 230x12, 260x8,5,5,4 RP

    Seated calf raise w/3s peaks
    100x12, 110x10, 110x10,4 RP




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

    #2 Skater Squats x8 each leg / Swissball ham bridge +12x8 / Sissy Squat x8


    A2G BB Squat cluster/RP set
    135x3 add 155x3 add 175x2
    RP 185x6,4,3 RP
    Last week was +1 w/175 and +5 w/185, so staying there is perfectly fine


    Lying Leg Curls
    3s peaks 110x8, 120x10
    2up/1down 80x10 each


    Leg extensions
    140x15 w/3s peaks & negatives




    Rope crunch, facing away
    110x8, 110x20

    V-sits x10
    SS w/strap crunch machine w/8-10s peaks 100x5


    Ab bench trunk curl x10
    SS w/twist crunch x12 each
    SS w/oblique jackknife x10 each
    SS w/frog crunch x10



    And some tibialis work to kill time at the end
    Lifting. Hockey. Headbanging.

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

  8. #578
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    UPPER #1

    Warmups / Parallel Dips SS w/Pullups: 8/8 - x2 sets


    Squat machine calf raise
    140x10, 140x12, 170x10, 190x8
    200x10,8,6 RP


    Flat DB Press: 100x12,6,4 RP (+0,1,0)
    SS w/High Pulley Cable Crossovers w/3s peaks 60x10


    Scott Press: 50x12,8,6 RP
    Working on these again after a long time away. Forgot about em in favor of the high pulls. Backward rotation for medial/anterior delts is my focus here.


    Rev. Grip Pulldowns: 160x10,6,5 RP w/2s peaks



    Incline Dual Rack Skullcrushers 100x12,6,5 RP
    SS w/Fwd Rope Extensions w/3s peaks: 100x10


    Cable Rows, loose reps: 200x8,5,4 RP



    Skipped direct bicep work today. They were beat from pulling and I had to jet anyway
    Lifting. Hockey. Headbanging.

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

  9. #579
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    UPPER #2

    Quick workout at home, first real workout! Nice to absolutely crank my music.



    Warmups / Flat DB Press SS w/DB Rows SS w/Pullups
    60x10 / 60x6 each / 4
    60x10 / 60x6 each / 4



    Slight Incline DB Press: 90x14,8,6 RP (+2,0,1)
    RP Decline BB Press 135x5 add 185x4 add 215x6



    BB Rows 225x8,6,5,4 RP
    SS w/pullups w/4s peaks & negatives x4,3 RP


    Landmine linebacker shoulder press (bar + apparatus + plates) w4/s negatives
    +70x14,6 RP


    OH BB Extensions: 85x15,10,8 RP
    SS w/DB Hammer Curls w/3s peaks 45x6 drop 35x6
    SS w/California Press: 85x12
    SS w/BB Curls: 85x6
    SS w/Drag Curls, explosive: 85x10



    Last night in hockey, my mid-division team got knocked out of the playoffs. Started off horribly, as usual, but this was impressive. Defenseman blind passes from our goal line to the opposite team, and we're down 1-0 in SIX SECONDS. What the hell... Between that guy causing havoc in our own end all night from refusing to just D up and play his position rather than the puck/pressing too much, and the goalie letting up softy after softy, it was just a nightmare. We got lucky after that 1st goal, my line went out and I scored TWO that shift to put us up. We were tied the very next shift when I got on the bench. Unreal. The game kept going like that. I ended up with 3g1a and was only out there for 1 or 2 I think. It's a real shame because if the goalie just played an average game with no awful goals allowed, we would have won. Granted, 5-6 of those were directly related to garbage coverage and he shouldn't have had to face the shots, but they were still ones he definitely should have had. I like to figure, if you would LOVE to have our guys in position to shoot on the opponent from certain areas, then DON'T let the other team have that same opportunity against us! Ugh, what a bummer. We pretty much knew it would go this way this season and I'm not surprised, but we were playing so well and FLYING after we tied it & went ahead. But no one likes to settle into role playing and focus on team defense.

    Next season we'll have a new Dman who also plays net; hopefully he can help certain people with certain things like positioning, angles, etc. I almost left this team this season for a break, but with him coming in I have hope. My linemate and I started ripping it up the past few games and we'll both no longer be playing double headers on Tuesday so that will also help.

    My lower-division team has their championship game tonight against the undefeated team that probably shouldn't be in this league. Hope I can bring it again!
    Last edited by StinnerOzz; 12-05-2019 at 08:34 PM.
    Lifting. Hockey. Headbanging.

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

  10. #580
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    Woohoo, my 3rd team won the championship! I scored to break a tie, then assisted what turned out to be game-winner. They credited me with it since it looked like I bounced it off my guy or the D. Hey, I'll take it =P The guy who really scored dumped it to me on the goal line, then when the D turned I slipped it back through his legs back to my teammate to one-time it. 3rd season w/these guys and we got the championship I promised we would
    Last edited by StinnerOzz; 12-06-2019 at 08:26 PM.
    Lifting. Hockey. Headbanging.

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

  11. #581
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    UPPER #3

    Warmups: Gironda Dips / pullups / face pulls
    8 / 4 / 100x8 - 2 sets



    Flat BB Bench, cluster set, *not too close to failure
    +10 lbs, same reps as last week!
    215x8,6,5,6,7

    RP decline cable flies 70x10



    Machine Rows w/5s peaks
    100x6 low grip / add 120x5 neutral grip / add 140x4 high grip

    RP Gironda Chins x4,3 RP
    SS w/venom rows 80x6 add 90x6 add 110x8




    Snatch Grip High Pulls
    165x6
    185x3,2,2,4 RP
    Went for that 185 instead of higher tonnage with 175




    Skipped arms today. Legs tomorrow.
    Lifting. Hockey. Headbanging.

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

  12. #582
    Registered User Cantplankwell's Avatar
    Join Date: Nov 2016
    Location: Ontario, Canada
    Age: 53
    Posts: 2,467
    Rep Power: 16430
    Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000)
    Cantplankwell is offline
    Originally Posted by StinnerOzz View Post
    UPPER #2

    Quick workout at home, first real workout! Nice to absolutely crank my music.


    Last night in hockey, my mid-division team got knocked out of the playoffs. Started off horribly, as usual, but this was impressive. Defenseman blind passes from our goal line to the opposite team, and we're down 1-0 in SIX SECONDS. What the hell... Between that guy causing havoc in our own end all night from refusing to just D up and play his position rather than the puck/pressing too much, and the goalie letting up softy after softy, it was just a nightmare. We got lucky after that 1st goal, my line went out and I scored TWO that shift to put us up. We were tied the very next shift when I got on the bench. Unreal. The game kept going like that. I ended up with 3g1a and was only out there for 1 or 2 I think. It's a real shame because if the goalie just played an average game with no awful goals allowed, we would have won. Granted, 5-6 of those were directly related to garbage coverage and he shouldn't have had to face the shots, but they were still ones he definitely should have had. I like to figure, if you would LOVE to have our guys in position to shoot on the opponent from certain areas, then DON'T let the other team have that same opportunity against us! Ugh, what a bummer. We pretty much knew it would go this way this season and I'm not surprised, but we were playing so well and FLYING after we tied it & went ahead. But no one likes to settle into role playing and focus on team defense.

    Next season we'll have a new Dman who also plays net; hopefully he can help certain people with certain things like positioning, angles, etc. I almost left this team this season for a break, but with him coming in I have hope. My linemate and I started ripping it up the past few games and we'll both no longer be playing double headers on Tuesday so that will also help.

    My lower-division team has their championship game tonight against the undefeated team that probably shouldn't be in this league. Hope I can bring it again!
    I am actually allready missing working out at home, I love cranking the music, not only that I cant stand all of the mirrors all over the place at this gym, or being shoulder to shoulder with other people.

    You can only do so much, you can't always outscore your problems. I have issues with two of the other D men on our team, they usually are paired up, guy1 is terrible for turnovers on bad passes in our own end, and just trying to chip it out, the opposing point men always grab and get nice point shots, his partner...guy2 is a pincher...always rushing...getting caught deep in the offensive end, none of the fwds could be bother to cover. They also allow the opposing fwds to rush right down broadway...while they back in too far. Sounds like our team is similar to yours.

    One of the areas I am weakest at is upper body pulling strength, such as chin ups...I am all arms...I get some sort of tennis elbow thing happening so I avoid it. I read somewhere that until you can "activate your lats" and "cobra" you wont be able to bring in your whole upper body engaged to pull up efficiently....I think this is somewhat true in my case. Do you think that can be developed by isolating lats or upper back somehow and get them working..like various types of pull downs? I have seen a few guys now at this gym who can pound out the chins and pull ups...I am naturally very envious of this.

    Keep your head up!
    Strength + Cardio + Proprioception = dominance
    Reply With Quote

  13. #583
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    LOWER #1

    This is last week's leg workout, but my legs were sore from hockey and I was too busy. No hockey this week, so I'll get another leg workout in sometime.




    Donkey machine calf raise
    3s peaks: 140x10, 160x12, 190x10
    Straight reps: 240x12, 270x8,5,4,4 RP 10s peak and 5s negative on final rep

    Seated calf raise w/3s peaks
    110x12,7?,5,5 RP



    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

    Frog crunch 15, 15, 10




    A2G BB Squat cluster/RP set
    135x3 add 155x3 add 175x3 (+1)
    RP 185x6,4,4 RP (+1)

    Lying Leg Curls
    3s peaks 120x10,6,4 RP
    (Skipped 2up/1downs in favor of RP sets above)

    Leg extensions
    160x10 w/3s peaks & negatives
    RP straight reps 160x6 add 180x4 add 200x4 add 230x6




    Strap crunch machine w/8-10s peaks
    100x5 drop 100 straight reps x6
    SS w/Ab bench trunk curl x6
    SS w/twist crunch x10 each
    SS w/oblique jackknife x10 each
    SS w/Decline Crunch x6
    SS w/Decline bench Rev. Crunch x6
    Last edited by StinnerOzz; 12-08-2019 at 11:58 AM.
    Lifting. Hockey. Headbanging.

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

  14. #584
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    Yea I can see how you'd miss your music (I just blast earbuds and am in my own world). My gym doesn't get too busy so I rarely have to deal with crowds, but I've been at busy places and that does indeed suck. I do love the mirrors though! Nice to assess things, watch form at times, and see the fruits of your labor haha.

    Our main problem guy on D sounds like both of yours. Giveaways, pinching, tries to break out too much, etc. He's good but he's not the type that should do that. He tries to dangle through players all the time, stuff even I try not to risk. Do it when you have to, not as your game plan.

    I'm not sure what the "cobra" means, but lats are a tough one to nail. I'd suggest a thumbless grip and try keeping your shoulders anchored. If you move them up and down throughout the movement, that's less work your lats are doing. Same with biceps, try not to pull with them. If you focus on "pulling with your elbows", as if you're imagining them drawing a downward path as you pull. While doing this, you'd be pulling downward w/your lats instead of your arms. Squeeze hard at the peak of the contraction and also on the negative. This will all help. It might take a bit to really learn that feel, but you will eventually get it. Most people don't really get that true mind/muscle connection with lats because they just rely on their arms, which is fine for moving weight but not for advancement in your back.

    I like to go heavy with neutral or wide pulldowns, and higher rep with reverse grip. Rev. Grip let's you get a deeper, harder contraction, plus you can more easily pull "inward" at the peak and really crank on it. I also feel a nice stretch on each rep is helpful to re-engage them for the reps to follow. Nothing major, but to help keep you from shortening the range of motion too much.




    Originally Posted by Cantplankwell View Post
    I am actually allready missing working out at home, I love cranking the music, not only that I cant stand all of the mirrors all over the place at this gym, or being shoulder to shoulder with other people.

    You can only do so much, you can't always outscore your problems. I have issues with two of the other D men on our team, they usually are paired up, guy1 is terrible for turnovers on bad passes in our own end, and just trying to chip it out, the opposing point men always grab and get nice point shots, his partner...guy2 is a pincher...always rushing...getting caught deep in the offensive end, none of the fwds could be bother to cover. They also allow the opposing fwds to rush right down broadway...while they back in too far. Sounds like our team is similar to yours.

    One of the areas I am weakest at is upper body pulling strength, such as chin ups...I am all arms...I get some sort of tennis elbow thing happening so I avoid it. I read somewhere that until you can "activate your lats" and "cobra" you wont be able to bring in your whole upper body engaged to pull up efficiently....I think this is somewhat true in my case. Do you think that can be developed by isolating lats or upper back somehow and get them working..like various types of pull downs? I have seen a few guys now at this gym who can pound out the chins and pull ups...I am naturally very envious of this.

    Keep your head up!
    Lifting. Hockey. Headbanging.

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

  15. #585
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    UPPER #1

    Warmups / Parallel Dips SS w/Pullups w/2s peaks: 8/6 - x2 sets

    Ab Wheel F/L/R x4 each SS w/Side Plank +25 @ 30 seconds each



    Flat DB Press: 110x6 RP 100x6,5 RP
    (Last week 100x12,6,4 RP, trying to build up)
    SS w/Gironda Dips w/half reps @ stretch x8


    Rev. Grip Pulldowns
    120x8 add 140x6 add 160x4 add 180x4 RP neutral grip 200x6,4 RP
    RP Venom Rows: 120x12,6 RP


    Machine L-laterals w/3s peaks
    50x6 add 70x5 add 90x4 add 100x8 straight reps
    Drop 70 static @20s


    Low Cable Knee Tuck/Raise SS w/Ab Wheel F/L/R SS w/Side Planks
    40x15 / 10 each / +45 @ 20-30s each side



    Incline DB curls w/half reps @top 35x10
    SS w/elbows out extensions 50 10 drop 40x8
    SS w/Rope Pressdowns heavy stack w/triple peaks 40x6
    SS w/cable curls w/3s peaks/5s negatives 100x7
    Lifting. Hockey. Headbanging.

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

  16. #586
    Registered User Cantplankwell's Avatar
    Join Date: Nov 2016
    Location: Ontario, Canada
    Age: 53
    Posts: 2,467
    Rep Power: 16430
    Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000)
    Cantplankwell is offline
    Originally Posted by StinnerOzz View Post
    UPPER #1

    Warmups / Parallel Dips SS w/Pullups w/2s peaks: 8/6 - x2 sets

    Ab Wheel F/L/R x4 each SS w/Side Plank +25 @ 30 seconds each



    Flat DB Press: 110x6 RP 100x6,5 RP
    (Last week 100x12,6,4 RP, trying to build up)
    SS w/Gironda Dips w/half reps @ stretch x8


    Rev. Grip Pulldowns
    120x8 add 140x6 add 160x4 add 180x4 RP neutral grip 200x6,4 RP
    RP Venom Rows: 120x12,6 RP

    Always interesting work here!

    What is the advantage of doing the presses with the dips? Does the different angle produce that profound of a different kind of stress?

    I was doing these same pull downs yesterday..but went with the narrow chin grip...trying to recruit my lats, was partially successful going to keep trying. I notice when I do these overhand i get popping in my shoulder, not sure why but it can't be good.

    Sooner or later I will be trying those skater squats.
    Strength + Cardio + Proprioception = dominance
    Reply With Quote

  17. #587
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    Originally Posted by Cantplankwell View Post
    Always interesting work here!

    What is the advantage of doing the presses with the dips? Does the different angle produce that profound of a different kind of stress?

    I was doing these same pull downs yesterday..but went with the narrow chin grip...trying to recruit my lats, was partially successful going to keep trying. I notice when I do these overhand i get popping in my shoulder, not sure why but it can't be good.

    Sooner or later I will be trying those skater squats.
    I like the presses for the load, and the dips for the stretch. My goal is to develop the lower/outer part of my pecs more since I've never really done dips in this manner over the years. Years ago when I did them frequently, I put the focus too much on strength and my triceps, and my pecs didn't reap the benefits. Still learning different things that work, and between all the dip variations I've been doing, and possibly the other pec isolation flies I've been doing, I've seen good progress.

    If you notice I've been doing a main lift of either Incline DB Press, flat DB press, or flat BB press. All are done with a rest pause method or cluster set, which is basically RP but a rep or two shy of failure. Since I do high-frequency/low-volume-per-session work, that's most of my chest workout. I finish it off with focus work to stress my lower/outer pecs just for hypertrophy and development purposes. Many people feel you can't focus on different parts of muscles like that, but I don't buy it. You can't isolate them ONLY of course, but you can stress them more. I literally have people coming up to me weekly now saying how they notice I'm more developed in one spot or another. Everything I do is to develop a specific muscle head, like Arnold described in Pumping Iron about being a sculptor and adding a little bit more this or that. If I'm crazy, then I'm crazy enough to will everything I'm trying to do into reality because all these unprompted kudos are happening

    I also feel a stretch in my shoulders sometimes when doing overhand pulldowns, so I often do neutral grip. I recommend that, there's not much difference and it feels more natural. Oddly I never feel that stretch during overhand pullups.

    BTW did you catch that my new team won this season's championship? We already have the losing team crying and swearing revenge - lol
    Last edited by StinnerOzz; 12-10-2019 at 09:50 AM.
    Lifting. Hockey. Headbanging.

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

  18. #588
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    Was supposed to have this week off of hockey, but one of my teams is starting a week earlier than the other. Sooooo no mid-week leg workout after all! Upper tonight instead, lower Friday or full body Saturday.




    UPPER

    Warmups
    Dips / Pullups / Face Pulls
    8 / 6 / 120x8
    8 / 6 / 150x6



    Slight Incline DB Press: 90x15,8,6 (+1,0,0 - add weight?)
    SS w/High Pulley Cable Crossovers w/3s peaks 80x8 drop 60 static @20s / 10s negatives x3


    BB Rows: 245x6,4 RP
    SS w/Neutral Grip Pulldowns: 150x5 add 170x5 add/ half-reps 210x8
    SS w/Venom Rows: 120x10
    SS w/DB Pullovers: 60x12


    Scott Press: 55x12,8 RP


    Incline Dual Rack Skullcrushers: 110x12,5 RP
    SS w/Dual Rack Drag Curls w/3s peaks/negatives: 80x10
    SS w/Dual Rack flat skullcrushers: 80x8?
    SS w/Wide Guilotine Curls w/2s peaks: 130x10
    SS w/Fwd Rope Extensions w/3s peaks: 110x8
    Lifting. Hockey. Headbanging.

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

  19. #589
    Registered User Cantplankwell's Avatar
    Join Date: Nov 2016
    Location: Ontario, Canada
    Age: 53
    Posts: 2,467
    Rep Power: 16430
    Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000)
    Cantplankwell is offline
    Originally Posted by StinnerOzz View Post


    BTW did you catch that my new team won this season's championship? We already have the losing team crying and swearing revenge - lol
    Yes..if I did not mention anything before congrats!!

    Nothing sweeter than the other team being jilted...especially if they are going to whine about it
    Strength + Cardio + Proprioception = dominance
    Reply With Quote

  20. #590
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    Originally Posted by Cantplankwell View Post
    Yes..if I did not mention anything before congrats!!

    Nothing sweeter than the other team being jilted...especially if they are going to whine about it
    These guys are known to be incredibly high on themselves, so even if they won and deserved it I'd have hoped someone took them out. We had other teams playing in the next game (finals for B-level of our division; brackets get broken up because we have so many teams) and they were all rooting for us because almost nobody can stand the other guys as a whole
    Lifting. Hockey. Headbanging.

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

  21. #591
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    FULL BODY

    Combining low vol upper day 3 + moderate vol leg day into one. Plus calves. Did calf, leg, chest, and back in under an hour and I felt like I was gonna pass out. Rested for 10 min or so and hit arms a little just for fun. Upper day 1 on Monday. I think 2 moderate vol upper days works better for my busy schedule than 3 low vol days, I'll try to stick to that.



    Warmup
    Parallel Dips x8 / Skater Squats x6 each / Pullups x4 / Face Pulls 100x8 / Sissy Squat x5


    Parallel Dips x8 / Skater Squats x6 each / pullups x5 / Swissball Ham Bridge x10 / Sissy Squat x8


    Donkey machine calf raise: 3s peaks: 140x12, 170x12, 200x10 / straight reps x8

    Straight reps: 270x10,5,6,5 RP w/10s peak and 5s negative on final rep (+2,0,2,1)



    EMOM Group 1

    A2G BB Squats / back
    195x3 / BB Rows 245x4
    195x3 / BB Rows 245x4
    195x3 / gironda chins x4
    Parallel squats 195x6 / gironda chins x4
    215x5 / x4
    225x4 / x4


    EMOM Group 2
    Dual rack RDL 210x5 / Incline DB Press 90x8
    Dual rack RDL 210x5 / Incline DB Press 90x8
    Dual rack RDL 210x4 / parallel dips x8
    Sissy Squat x6 / Parallel Dips x8
    Sissy Squat x6 / Parallel Dips x6 +extra half rep @bottom of each
    Lifting. Hockey. Headbanging.

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

  22. #592
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    The New Year's Resolutioners appear to be in full effect as of today - yikes!



    UPPER #1

    Warmups: Gironda Dips SS w/Neutral grip Pullups 8/8 - 2 sets

    AbWheel F/L/R x4 each SS w/Side Plank +25 @ 30 seconds each




    Flat BB Bench, cluster set
    215x8,6,5,5,6 (+10lbs, reps 0,0,0,-1,-1 - not bad! New baseline)
    RP decline cable flies 70x8 drop 50x5 w/3s peaks & negatives


    T-Bar Rows w/3s peaks 70x6 add 90x6 add 115x4 add 135x6
    RP Row handle J pulldowns w/stretch 120 10 w/5s peak and 10 negative on last rep


    Scott Press: 55x12,8,6 RP


    Strap crunch machine w/8-10s peaks
    100x5 drop 100 straight reps x12
    SS w/twist crunch x10 each
    SS w/oblique jackknife x10 each
    SS w/Decline Crunch x8
    SS w/Decline Rev. Crunch x8



    Incline DB curls w/half reps @top 35x10
    SS w/elbows out extensions 50x10 drop 40x10
    SS w/Rope Pressdowns heavy stack w/triple peaks 40x6
    SS w/Zottman curls 30x12
    SS w/OH DB extension 35x12,6 RP
    Last edited by StinnerOzz; 12-16-2019 at 07:21 PM.
    Lifting. Hockey. Headbanging.

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

  23. #593
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    Low arm vol, and some abs/calves because they need it. I may do a low vol upper routine Friday, and high vol legs/calves Saturday for sure. Hockey tomorrow! Last night we whooped one of our rivals unexpectedly. They had a back-to-back and were uncharacteristically tired. We got a few quick ones and before we knew it we weren't even halfway through and were avoiding scoring/ending it with the mercy rule. I had the game's only shorty, a breakaway from a retrieved loose puck in our circles on the boards. Outran the last defender aaaand backhand roof with flair



    UPPER #2


    Warmups
    Dips / Pullups / Rope Face Pulls
    8 / 6 / 100x6
    8 / 6 / 120x6


    Squat machine calf raise
    Not quite RP sets, but I hit strict failure and paused a second or two to eke out more.
    140x20 paused out, 170x15 paused out, 190x12 paused out
    Now a true RP set: 210x8,4,4 RP


    AbWheel F/L/R x4 each
    SS w/Side Plank +45 @ 20 seconds each




    Slight Incline DB Press: 95x13,6,5 RP
    (last week 90x15,8,6 - I may match that next week w/95s)
    RP w/Gironda Dips +half rep @ stretch x5,3 RP


    Neutral Grip Pulldowns: 150x5 add 170x5 add / half-reps 210x8,4 RP
    SS w/Venom Rows: 120x10
    SS w/DB Pullover: 65x12
    SS w/Face Pulls 80x15 light stack


    Seated Calf Raise w/squeezed peaks & light stretch: 90x30?


    Frog Crunch x25
    SS w/oblique crunch x15 each
    SS w/Decline Crunch w/3s peaks x6
    SS w/Decline Rev. Crunch x6


    Floor Cable Curls behind head w/3s peaks 110x12
    SS w/French Press 95x15
    SS w/Cross-Body DB Curls 30x15
    SS w/Rope French press 110x12 w/3s peaks
    SS w/Machine preacher top half reps w/3s peaks 60x12
    SS w/Machine Dipa w/3s peaks 140x8


    Snatch Grip High Pulls, 30-45s between sets
    165x5, 165x5, 165x5
    Last edited by StinnerOzz; 12-22-2019 at 06:51 PM.
    Lifting. Hockey. Headbanging.

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

  24. #594
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    UPPER #3
    Quick one. Legs/calves/abs tomorrow




    Warmups
    Parallel dips 8 / pullups 6 / single arm rows x7




    Flat DB Press: 110x8,5,3 RP
    (Last week 110x6 / 100x6,5 RP, so I'm getting up there!)
    RP Incline Cable Flies 60x5 w/half reps @ stretch drop 40x12


    Neutral Grip Pulldowns
    120x8 add 140x6 add 160x6 add 180x4
    RP 210x6,4 RP
    RP High Grip Machine Rows w/3s peaks 140x6 drop low grip 100x6?


    Drag Curls 85x15,8,6 RP
    SS w/Floor skullcrushers 85x15
    RP CA Press 85x10
    SS w/V-Bar Pressdowns w/triple peaks 90x10


    DB side laterals reps/peak holds
    20x 5/5, 4/4, 3/3, 2/2, 2/2, 2/2
    25x 4/4, 4/4 , 3/3, 2/2, 2/2



    Hockey last night was awesome. Started the game with a giveaway/goal in our zone trying to tap it to one of my guys. I was determined to make up for it and ended my shift with 2 primary assists. Ended the period with 2 more. Then topped it off w/2 goals late in the 3rd and we won by 2. Quite a game!
    Last edited by StinnerOzz; 12-22-2019 at 06:25 PM.
    Lifting. Hockey. Headbanging.

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

  25. #595
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    LOWER #1

    Seated Calf Raise
    90x20, 120x20, 150x12
    150x12 / drop 120x15 / drop 100x15?


    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 x6



    Ab bench trunk curl x6 / leg raise x12
    SS w/Side Planks: +45 @15s each
    SS w/Ab Wheel F/L/R: x4 each


    Squat machine calf raise w/3s peaks
    140x40 paused out, but not full RP rests


    Had to wait a few minutes to get a rack, but on with the show:


    A2G BB Squat cluster/RP set
    135x4 add 155x4 add 175x4 (+1,1,1)
    RP 185x6,4,4 RP
    That last set was hard; I'll attribute that to the extra reps before it.


    Lying Leg Curls 3s peaks
    120x10,6,4 RP
    Skipped 2up/1down again. I'll favor hamstrings early next week on my bonus leg workout.


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



    Low Cable Knee Tuck/Raise: 40x15
    SS w/Twist Crunch 10 each side
    SS w/Side Plank +45 @20s each side
    SS w/Ab Wheel F/L/R x6 each
    Lifting. Hockey. Headbanging.

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

  26. #596
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    UPPER #1


    Warmups: Parallel Dips SS w/Wide Pullups 8/8 - 2 sets

    AbWheel F/L/R x4 each SS w/frog crunch x10 / leg lift x10




    Flat BB Bench, cluster set
    215x8,6,5,8,6 (reps +0,0,0,+3,0)
    RP incline DB flies, 3s lift/peak/net 40x10?


    T-Bar Rows w/3s peaks 75x6 add 100x5 add 115x4 add 135x6
    RP Row handle J pulldowns w/stretch 120x10 w/10s peak & negative on last rep / 140x6


    Scott Press: 55x15,8,8 RP


    AbWheel F/L/R x6 each
    SS w/Twist Crunch 10 each side
    SS w/Side plank +45 @20s each side


    Hammer curls 45x12
    SS w/French press 100x15
    SS w/Rope Pressdowns heavy stack w/triple peaks 40x6
    SS w/Zottman curls 30x12 RP DB Drag Curls 30x12 w/10s peak last rep
    SS w/machine dips w/3s peak 140x


    Decline Crunch x20
    SS w/Decline Rev. Crunch x10
    SS w/Oblique Crunch +25x8 each
    Last edited by StinnerOzz; 12-23-2019 at 05:19 PM.
    Lifting. Hockey. Headbanging.

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

  27. #597
    Registered User Cantplankwell's Avatar
    Join Date: Nov 2016
    Location: Ontario, Canada
    Age: 53
    Posts: 2,467
    Rep Power: 16430
    Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000) Cantplankwell is a splendid one to behold. (+10000)
    Cantplankwell is offline
    Originally Posted by StinnerOzz View Post
    UPPER #3




    Hockey last night was awesome. Started the game with a giveaway/goal in our zone trying to tap it to one of my guys. I was determined to make up for it and ended my shift with 2 primary assists. Ended the period with 2 more. Then topped it off w/2 goals late in the 3rd and we won by 2. Quite a game!
    You keep this up the Red Wings are going to be calling you!!

    Originally Posted by StinnerOzz View Post
    UPPER #1





    Hammer curls 45x12
    SS w/French press 100x15
    SS w/Rope Pressdowns heavy stack w/triple peaks 40x6
    SS w/Zottman curls 30x12 RP DB Drag Curls 30x12 w/10s peak last rep
    SS w/machine dips w/3s peak 140x



    Awesome grouping, how many rounds did you do that? I find myself holding peaks now!!

    Hope you and yours have a great holiday!
    Strength + Cardio + Proprioception = dominance
    Reply With Quote

  28. #598
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    Originally Posted by Cantplankwell View Post
    You keep this up the Red Wings are going to be calling you!!


    Awesome grouping, how many rounds did you do that? I find myself holding peaks now!!

    Hope you and yours have a great holiday!
    That would be great! Open walk-on tryouts, count me in! I just need to be 10x faster - LOL

    I did that giant set just once. After all the push & pull work, that's all I need. I've really come to love this lower-volume/high-frequency work. Not only does it make the workouts go by more quickly, but the results are coming faster. The only "negative" to it is that pretty much every set is at 100%, unlike a volume workout where your later exercises aren't using optimal weights because you're already so fatigued. Some of my friends in the gym kinda poke fun at it because I no longer throw in a set or few with them, but guess who the one with noticeable gains is...

    Happy holidays to you too! We had more snow on Halloween this year so far than Christmas. WTF
    Lifting. Hockey. Headbanging.

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

  29. #599
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    LOWER #1


    Had to miss my planned bonus workout, so I’m doing a lower vol leg routine today so I can hit them normal this weekend too. Moderate volume upper tomorrow.



    Squat machine calf raise w/3s peaks
    90x15, 120x10, 160x8
    140x40 paused out, but not full RP rests

    Seated Calf Raise w/squeezed peaks & light stretch
    90x30?? Paused out


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


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



    A2G Squats 185x8,4 RP
    RP ~parallel (bench height) w/5s negatives x8


    Lying Leg Curls, 2up/1down 80x12
    SS w/Leg extensions 160x15 w/3s peaks & negatives


    RDL cluster set: 185x6,6,6 RP


    Frog Crunch +25x10 / x10
    SS w/oblique crunch x15 each


    Interesting that I only got 8 reps w/185 on squats. My usual squat routine has been seeing 6 reps the past few weeks, while being a rest paused set coming after a ramp-up cluster of 135x3-4 and 155x3-4. To my eyes, that's not nearly as good as far as tonnage goes. For actual effort, perhaps it's better? Who knows. I wanted to give it a shot though, and the slow negatives afterward were good.


    Edit: also interesting that last week my quads were annihilated the day after leg day, and this week nothing so far. I did skip the burnout extensions and changed my squat progression as noted, but that shouldn't have made such a difference. Maybe I'll get the usual soreness-after-2-days deal this time. If so then I'll have to push my 2nd leg day back a bit, but that's OK since I don't skate at all next week either.
    Last edited by StinnerOzz; 12-27-2019 at 10:44 AM.
    Lifting. Hockey. Headbanging.

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

  30. #600
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 38
    Posts: 979
    Rep Power: 3393
    StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500) StinnerOzz is a glorious beacon of knowledge. (+2500)
    StinnerOzz is offline
    UPPER #2


    Warmups - Various pullups/face pulls/dips



    Slight Incline DB Press: 95x15,8,6 RP
    (2 weeks ago: 90x15,8,6 - woohoo!)
    SS w/Gironda Dips +half rep @ stretch x5,3 RP
    RP Incline Cable Flies w/3s concentric & negative: 40x10?


    Neutral Grip Pulldowns: 150x5 add 170x5 add / half-reps 210x9,5 RP
    SS w/Venom Rows: 120x12
    SS w/DB Pullover: 80x10

    RP Face Pulls 60x12? Heavy stack
    RP Row Handle J Pulldowns w/stretch w/5s peaks & negatives: 100x10


    French press 100x15
    SS w/Floor Cable Curls behind head w/3s peaks 110x12

    RP Cross-Body DB Curls 30x15
    SS w/Rope French press 110x12 w/3s peaks
    SS w/Machine preacher curls w/3s peaks 60x10
    SS w/Machine Dips w/3s peaks 140x8
    Lifting. Hockey. Headbanging.

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

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts