Liftin' weights & lacin' skates

[StinnerOzz]

LOWER #2 (hockey was #1 and that’s all I’ll say about that for this week) / ABS



Tibialis Raise
35x25, 45x15

Rev calf raise off a step
20, 30


Skater Squats
6,6*,6* each
*jumps


Calf Hops
-3 hops+1 jump = 1 rep
3 sets, 5 reps each
-2 up/1 down + single-leg hop = 1 rep
2 sets, 3 reps alternating
SS 60s iso hold


RDL
135x6,6,6, 20s rest
185x4,4,4, 30s rest


Kneeling Cable Crunch
50x20 +30s prone iso
60x20 +20s prone iso


Leg Extensions
70x12, 60x15
60x5 / 2up/1down x3 each / x10


Landmine Donkey Raise
120x10+10 top partials
RP 120x15 +10 top partials



Deficit (bench) Single-Leg iPlyo Jump SS Trap Bar dead/squat
x3 each / 135x12*
x5 each / 175x12*
*assuming the bar is 45 lbs, which I have yet to confirm…

Wanted to see how this all felt before I increase volume much. Plus I plan skate for 90 min straight on Sunday w/my son again



#3 Decline Bench Rev Crunch w/3s negatives
8, pause to 15
SS Gironda Vacuum @40s

[StinnerOzz]

UPPER #1 / CHEST, BACK, ABS
Will do arms & delts later in the week


Right shoulder felt off during dips, so I didn't push chest too much.



Gironda Dips SS Chins
8 / 4 (gironda)
+25x8 / +25x6 (neutral)
+45x6 / +45x4 (neutral)
+45x10 / +45x6 (neutral)


Kneeling Cable Crunch
60x15, 70x10, 80x10, 95x10


Machine Flies
125x10 + partials @ stretch x15
125x10 + partials @ stretch x12
125x10 + partials @ stretch x12


Incline Rope Pullovers (pro bench #2, stack #9)
70x10, 70x10


T-Bar Rows w/double peaks
90x8, 120x6, 140x6


Flat DB Press
70x15, 70x15


Accentuated Cable Crunch
25x12-15?
30x12*
35x12*
*SS Gironda Vacuum @30-45s

[StinnerOzz]

UPPER #2 / ARMS & DELTS



OH DB Extensions SS DB Curls
25x15 / 30x12
30x12 / 35x10
35x10 / 40x7


CG Bench SS Fwd Cable Extensions SS DB Curls
165x10 / 40x10 3s negatives / 50x4
185x6 / 45x15 straight / 50x6 drag curls



Landmine Linebacker Shoulder Press
90x12,10,8,8,8,8, 20s rest clusters

Side DB Laterals, bottom partials
40x30, 55x15

Rev. Machine Flies
110x15, 120x12, 120x10



Tail Ends
45x20
55x12 drop 45x10 drop 35x12


Incline DB Curls
35x10 drop 30x8 drop 25x8 drop 20x8*
*double peaks

[StinnerOzz]

LOWER #2 + ABS
hockey was #1 last night. We won, had 2g2a, felt good despite some blunders.



Tibialis DB Raise: 35x25, 50x20, 60x15


Trap Bar Dead + Farmer’s Walk
185x5 + length of gym (26ft) x2
225x5 + length of gym x2
275x4 + length of gym x2


Ab Wheel FLR
x4, 4, 6 each


Calf Hops
---3 hops+1 jump = 1 rep
5 reps each, 3 total sets
---2 up/1 down + single-leg hop = 1 rep
3 reps each leg/alternating, 2 total sets


Leverage Squat Calf Raise
140x15,10,8 RP
160x8 w/double peaks, RP 8,6


Skater Squats, *w/jumps
6,5*,5* each, no rest


------


Kneeling Cable Crunch
50x30 +30s prone iso
70x15, 90x10, 90x6 w/5s peaks


Leverage Squat
180x12, 230x10, 260x8, 300x6


Rev Crunch SS Gironda Vacuums
20 / 30s
15 / 30s

[StinnerOzz]

Hockey 2x this week, so traditional split for a simple high volume/3-session week.





UPPER #1 / Push +some ABS



Guillotine Press
115x15, 135x12, 165x10, 185x8

Ab Wheel w/vest
BW x15, +20x12, +30x10, +40x10



Neutral Grip Slight Incline #2 DB Press
80x10,6,4 RP

Machine Flies (pin 2) +iso hold
120x10 (30s), 140x10 (20s), 160x10 (10s)

Low Pulley Uppercut Fly
35x12, 40x10 each
45x6 w/4s negatives each



Rope Kickbacks (dual handles, both at once)
iso/reps
Set 1: 25x5/5, 5/4/, 5/3, 5/2, 5/1, 5s iso
Set 2: 30x5/5, 5/4/, 5/3, 5/2, 5/1, 5s iso
Set 3: 40x12 straight reps
Set 4: 50x8 straight reps

Cable Skullcrushers
45x15, 45x15



Side DB Laterals
40x30, 50x20 - bottom partials
25x12 drop 20x8


Kneeling Cable Shoulder Press
45x8, 35x12, 35x12

[StinnerOzz]

UPPER #2 / PULL


Hockey the next 2 days. Legs on Friday.



Trap Bar Deads (again, assuming the bar is 45lbs. which I’m still too forgetful to weigh. Kept em easy for my legs too.
135x8, 225x6, 275x4, 315x2, 365x1



Standing 45* Cable Rows
95x12, 120x10, 140x10


Unilateral Pulldowns
Reps/stretch/reps/stretch
50x3/5s/3/5s/3/5s
60x3/5s/3/5s/3/5s
60x3/5s/3/5s


Kneeling Straight Arm Pulldowns
70x8,8,8,6, 20s rest




Dual-handle Cable Curls across a bench
3s iso squeeze each rep
35x10,8,5 RP


Cable Shrugs
70x30, 95x20, 120x15

[Athena]

congrats on the 2g2a! must have felt good.

like the rep/stretch/repeat method for the lats. i usually do that with my kneeling lat pulls when i'm too tired to yank out more reps.

[StinnerOzz]

congrats on the 2g2a! must have felt good.

like the rep/stretch/repeat method for the lats. i usually do that with my kneeling lat pulls when i'm too tired to yank out more reps.

Trying to get that round, swooping lat development and think I need to ensure I'm stretching all the way and flexing against it to incorporate the muscle fibers properly. Hopefully keeping that in rotation will help with that.

Last night I played on my lower-level team I'm playing half the season for, and I had 4g1a in a 6-2 win. Very good showing! My higher team plays the best team in the division tonight so hopefully I can carry over some of that success & feeling.

[Athena]

Trying to get that round, swooping lat development and think I need to ensure I'm stretching all the way and flexing against it to incorporate the muscle fibers properly. Hopefully keeping that in rotation will help with that.

Last night I played on my lower-level team I'm playing half the season for, and I had 4g1a in a 6-2 win. Very good showing! My higher team plays the best team in the division tonight so hopefully I can carry over some of that success & feeling.

Rock star! How did it go last night with your regular team?

In my log, when I refer to spinlocks, it's just a way for me to remember that I used spinlock weights instead of dumbbells. Normally, I don't add that to my online journal. The spinlocks are a few pounds heavier than the dumbbell equivalent (the bar and locks are about 2.5lbs total, I think).

Athi

[StinnerOzz]

LOWER #3
Hockey was 1 & 2 the past 2 days.

Had 4a in a 4-goal win last night against one of the best teams in the division. Absolute riot of a game and thankfully clean as well.

I planned on doing more here, but I had a rough day again, a sore shoulder, and unexpected stuff to do. Skipped deads, farmer's walk, and abs and will try to work them into a bonus Sunday session.



Tibialis DB Raise
35x30, 50x20, 60x15


Free-standing Sissy Squat SS Lying Leg Curls
6 / 30x8
6 / 30x10
8 / 30x12


Calf Raise off a Step
*3s peaks
**10s iso +20s stretch on last rep
+25x15 / drop BW x12*
+45x12* / drop +25x10* / drop BW x15
+45x15** / drop +25x10** / drop BW x10**


Leg Extensions w/3s peaks
55x12
55x10


Single-leg Leverage Squat
45x8,6,5,4,3,2, alternating no rest
65x5,5,4,3, alternating no rest

[Athena]

Congrats on the 4a and the clean, fun win!

We learn to be a little more flexible with our workout schedule as we get older -- and as other priorities move in and out of our schedule. I've been doing that a lot lately, too.

Good work.

[StinnerOzz]

Last minute change to lifting, work is shifting a bit this week so I had to get this out of the way in the middle of the day between meetings.

I guess tomorrow will be arms/delts.




UPPER #1 - Chest + Back



Guillotine Press SS Gironda Chins
115x15 / 5
135x12 / 4


Dual handle Pulldowns SS Guillotine Press
70x20 / 135x20
90x12 / 165x15


Narrow Grip BB Rows w/stretch
135x8 / 10s rest 165x6 / 10s rest 185x4,2,2,6 RP


Machine Flies (pin 2) SS High Pulley Decline-angle Press
140x10 / 35x15
140x8 / 35x15


Low Pulley Uppercut Fly
45x10 drop 35x10 drop 25x15
Alternating arms each drop, no rest



All I had time for. Will do a little more for back later in the week.

[StinnerOzz]

UPPER #2 / ARMS + DELTS


Intended on doing abs but again had to throw this into the middle of the day AND shorten it unexpectedly. Almost done with the crazy schedule, at least!

Maybe I'll do abs alone tomorrow in the afternoon before hockey. Otherwise it's Friday w/legs.




DB Curls
20x6 add 25x6 add 30x6 add 35x6 add 40x2
20x6 add 25x6 10s 30x6 15s rest 35x5 20s 35x5 20s rest 40x5,3 RP


OH Cable Extensions (dual handles)
30x20
40x6 add 50x6 add 60x5
30x8 add 40x8* add 50x8*
*10s iso & 5s negative last rep


Drag Curls
105x8,4,3 RP
90x12,6,5 RP


Flat CG Bench
quick reps: 135x15, 155x10
Heavy slower reps: 175x8, 185x6,3,3 RP



Cable Upright Rows SS Top Partials SS DB Laterals bottom partials
60x10 / 60x10 / 45x12
50x12 / 50x12 / 45x12


Scott Press
25x15, 30x15, 35x15, 35x15

[Athena]

Nice work getting it done. I like doing abs separately from time to time...but I apparently like to suffer from my workouts, too.

[StinnerOzz]

Nice work getting it done. I like doing abs separately from time to time...but I apparently like to suffer from my workouts, too.

And have always been a pain for me. While strong, I can't get them to GROW and get blocky. Damn genetics. Only when I get really lean do they show, and at that point the rest of me feels awful. The usual carousel of BS, you know how it goes. I'd like to do them on a standalone session, but when it comes that I'm always too unmotivated to actually do it. In my heyday, sure! Now? HA!

Another hockey win last night, I had 1g1a. Felt like crap going into it (too much pre-skate junk carbs - oops) but I played well enough!




Today, a nice, rare non-rushed session in the middle of the day. Now to be busy all night and weekend.



LOWER + ABS + some extra for back


Warmups, alternating supersets back and forth:

Trap Bar Deads + Farmer’s Walk x length of gym (26ft)
185x5 / x2
225x5 / x2
275x5 / x2
w/hooks because my grip sucks:
315x2 / x1 / 315x2 / x1
365x1 / x1 / 365x1 / x1

The days of 425x12 or so on these as a warmup to leg day feel like another life. Sometimes I hate that I changed the way I lift in favor of a recomp + hypertrophy, because it's not like I'm looking tons better by doing so. One of these days I'll say **** it, start eating a ton, and just bulk hard again with lifting to match. Good quad burn on these, aat least.


Calf Raise off a Step SS Wide Pullups (re-grip each rep for strictness)
BW x30 / x6
+25x25 / x6
+35x25 / x6
+45x20 / x6
+70x15 / x6


Cable stack donkey calf raise:
70x25
Pretty good movement, using the step up block and 1 riser. Need to anchor it so I don't flip it during the exercise though.


----


Landmine Linebacker Front Squats to floor
45x15
45x15
45x8,6,4 RP w/3s negatives & iso squeeze



Kneeling Rope Cable Crunch
70x20,12,12,8,8, 15s rest


RDL
135x5 add 155x4 add 175x4 add 205x3 add 225x3
10-20s rest for all


Sissy Bench
6, 6, 6, 6
w/20-30s rest


Hanging Leg Raises
15,12,10,8,8
w/15s rest

[StinnerOzz]

UPPER #1 / CHEST + BACK + ABS


Another early day. Working from home + a home gym = life saver!

Right shoulder felt awful so I had to alter my plans. Surprised I got away with what I did but it felt better as I lifted.




Incline Pushups SS Neutral Chins SS Ab Wheel
15 / 6 / 10
20 / 6 / 12

Chins/pushups/wheel
8 / +20x15 / +20x10
+30x5 / +30x15 / +30x8


Chins: +40x6,3,1 RP
SS Pushups: +40x15,10 RP
SS Wheel: +40x6 + plank @10s + BW plank @10s, 1 rep, plank @8s, 1 rep, plank @5s, 1 rep, plank @5s



Slight Incline BB Press SS Seated Cable Rows
155x15 / 90x25 narrow
175x15 / 130x15 overhand/mid
195x10 / 160x10 overhand/wide
Took it easy on presses to be safe.



Slight Incline BB Press extended set
165 x5 w/5s negative
+5 straight reps
+10s negative
+45s ring stretch


Incline Bench Rope Pullover (pro bench #2x stack #10)
70x10,8,6,5,5, 20s rest

[StinnerOzz]

UPPER #2 - ARMS / DELTS


Early days are the new everyday!




OH DB Extensions SS DB Curls
25x15 / 25x12
30x12 / 30x10
35x10 / 35x8


Fwd Rope Extensions SS DB Hammers
45x3*,3*,3*,3* / 40x3*,3*,3*
55x4*,4*,8* / 35x4*,4*,4*
*5s iso squeeze, no rest


Cable Kickbacks, dual handles SS BTB Cable Curls w/10s iso last rep
25x25 / 40x10
40x15 / 40x10
50x12 / -




Landmine Linebacker Shoulder Press
115x8,8,8,6,6,6, 15s rest


Light Red Band Side Laterals x20,10,10 RP

[StinnerOzz]

LOWER #3 + ABS
Hockey was #1 and 2. Won last night, 1g1a, really tough and fun game. Lots of good stuff. Won the other game in a shootout. I had 2a.



Mid-day lift, minimal time, busy day, busy night, lucky to even get away with this.


Got a new tibialis raise apparatus that will make tib raises much easier and comfy.



A2G Squats
95x8, 115x6, 125x6
135x5 w/2 pulses each rep @bottom
135x5 w/2 pulses each rep @top



Tibialis Raise
25x25 legs hanging off bench
35x20 heels on bench
35x10 feet off bench, legs straight
25x15 feet off bench, legs straight
Crazy how much easier it is to use dumbbells between the feet. I have to get used to this.



Leg Extensions, toes in
60x15,10,8 RP



Kneeling Rope Cable Crunch w/3s peaks
50x10, 60x10
70x10 +30s prone iso hold
80x8 +40s prone iso hold



Calf Raise off a Step
+45x15,10 RP
+70x12 +12 top partials
+90x15 slightly paused to 25



Single Leg Squat
95x5,3,3,3 each alternating no rest



Hanging Leg Raises
15,8*,6*
w/15s rest
*3s peak squeeze

[StinnerOzz]

Hockey this week: won with 1g1a, then lost in a shootout with 3a. Felt I had the game-winner ready to go with 5 seconds left but the proper pass didn’t come. Ah well, can’t complain about my play


I was away for a long weekend, had 4 days off, and ate a ton of junk. Back to it!




UPPER #1 / CHEST + BACK + ABS

Basically repeating the last session since my shoulder was bugging me again and it was a great session despite that. More abs work on the next couple days.



Incline Pushups SS Neutral Chins SS Ab Wheel
15 / 6 / 10
20 / 6 / 12


Chins/Wide Incline Pushups/Wheel
+20x8 / +20x15 / +20x10
+30x5 / +30x15 / +30x8


Chins: +40x6,3,3 RP
SS Wide Incline Pushups: +40x15 +30s squeezed iso


Wheel
+40x6 + plank @10s / drop BW plank @10s, 1 rep, plank @8s, 1 rep, plank @5s, 1 rep, plank @5s, 1 rep, plank @5s


-----


Slight Incline BB Press SS Seated Cable Rows
175x15 / 120x20 neutral/narrow
185x12 / 140x12 overhand/mid
195x10 / 160x10 overhand/wide




Incline Bench Rope Pullover (pro bench #2, stack #10)
70x12,8,6,5,5, 15s rest
5s quicker, +2 reps to start



High Pulley Decline angle press/fly
45x10,8,6 RP
w/10s mid-rep iso squeeze & squeezed stretch on last rep of each

[StinnerOzz]

UPPER #2 ARMS / DELTS



OH Cable Extensions SS BTB Cable DB Curls (dual handles for each)
30x20 / 30x15
40x12 / 35x10
50x12 / 40x15


Fwd Rope Extensions SS DB Hammers
60x5*,4*,3* drop 50x5* / 35x4*,4,4*
*5s iso squeeze last rep, no rest between sets


Cable Kickbacks, dual handles SS Cable Curls, dual handles
25x25 / 30x10 +10 partials @ top
35x15 / 35x10 +10 partials @ top
45x12 / -




Kneeling Cable Shoulder Press
50x10,8,6 / drop 40x6,6,6, 15s rest


Light Red Band Side Laterals
x15,10,8, 10s rest
x12,8,8, 10s rest

[StinnerOzz]

LOWER #3 (hockey was 1 & 2) / ABS

Skipped yesterday and dragged ass today, so I barely did what I wanted for abs. Ah well.

I have a concert Monday and may not be able to lift first, and hockey Tuesday, so hopefully I can hit upper/abs tomorrow.




Skater Squats, *jumps
6,6*,4* each alternating 10s rest
6,5*,4* same



Lying Leg Curls SS Sissy Bench
25x15 / 12



Tib Bar Raise (feet off bench) SS Standing Calf Raise off a step (toes in)
15x30 / BW x30
20x25 / +25x20,10,10, 20s rest
25x20 / +50x15,10,8 RP
+60s stretching



Kneeling Cable Crunch, dual handles to save my elbows
70x15, 80x15*, 100x10*
*10s iso hold



—


Leverage Squat, 3s negatives, 20-30s rest
140x6 / add 170x6 / add 210x6 / add 240x6 / 260x5 / 260x5



Leverage Squat Calf Raise, toes in
120x8-10? ,8 / drop 100x8,6 RP

3s pause @bottom of each rep, 10s stretch last rep of each

[StinnerOzz]

UPPER #1
Chest, back, abs

Will try to hit delts quickly tomorrow before the concert. They've been bugging me on chest work (and pullups) lately 👎




BB Rows SS Flat DB Press
135x20 / 70x12
165x15 / 80x10



Cable Press SS Wide Pullups
45x various angles / 8
70x same / 8
This cable move is just impossible. I'm gonna have to get a functional trainer or another cable column at minimum. Or perhaps a press-specific machine, but that's silly with space at a premium.



Crunch
Behind head: +15x20, +20x15, +30x12,
Holding above head: +45x12



BB Rows w/hooks
225x5,5,5,5,5, 30s rest not to failure
Surprises how strong these were. Finally that worked to my benefit.



Machine Flies w/5s negatives SS Cable Face Pulls
120x10 / 35x25
130x12? / 50x15
150x10 +15 pulses @stretch / 60x12



Cable kickbacks, each
25x15, 35x12, 40x10, 40x10



Hanging Leg Raise w/squeezed peaks & light red band (as best I could)
x6,6,6, 15s rest
x6,6,6, 20s rest

[StinnerOzz]

Won last night, had 3 assists. Scoring has been tough lately, but I keep racking up those points!




UPPER #2
Chest / Triceps / Abs


Lifted on the fly during a meeting and wasn't sure how much I'd get away with. I was going to either do low vol/high intensity everything so I could repeat later in the week, or moderate vol/high intensity so this would be it for the week. So I went moderate and will do back/delts on Friday most likely. Legs tomorrow.

Might lift with an old friend from the gym on Friday too!




Flat BB bench
135x20, 165x12, 185x8
205x8,5,4 RP

SS High Pulley Decline angle fly/press
45x15,10,8* RP
*10s iso and negative on final rep



Frog Crunch
20, +10x15, +15x12

Cable Crunch
65x10, 5s peaks
85x6, 5s peaks +30s iso plank squeeze
100x5* / drop 80x8* / drop 60x8*
*5s peak on final rep



Incline Skullcrushers SS Cable Kickbacks (both)
110x10,8,6 RP

SS Cable Kickbacks, dual handles
30x10 + 20s peak

SS Rope Tail Ends
30x10 +10s peak
RP 30x10 +10s peak
RP 30x10 +10s peak

[StinnerOzz]

LOWER #2 (hockey was #1) / ABS


LATE workout for once.



Goblet Squat: 50x8
Walking Lunge: x10 each
Pullthroughs: 70x10
Quad broad Jump: x1 across gym

Goblet Squat: 60x8
Walking Lunge: x10 each
BW Sissy: x6
Pullthroughs: 90x8
Forgot to do the jumps at the end 🤦‍♂️



Tib Bar Raise SS Leverage Squat Calf Raise (toes in)
15x30* / +50x20 +10 partials @ top
20x25* / +50x15 +10 partials @ bottom
25x25** / 21s @ 70 +10s peak/neg final rep
30x20** / 21s @ 90
*feet off bench
**heels on bench (easier unloading, probably have to stuck to this method)



Accentuated Cable Crunch
20x15, 30x10, 35x12
each SS Gironda Vacuum @30-45s



BB Front Squat, parallel box
135x12, 165x8, 185x5,3,3 RP



Was gonna do more but my son came calling to play, soooo I did that instead.

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[StinnerOzz]

Had another old gym friend come over, good times! Nice non-rushed session, no work to bother me, nothing to rush for, and no plan to stick to. We just winged it and next thing I knew, tons of volume. Here it is as good as I can recall:



UPPER #...3?
BACK / DELTS / BICEPS



Pullups
neutral x6
wide x8
neutral x10
Gironda x8
Gironda x8
maybe 1 more set?


Landmine Linebacker Shoulder Press
45x20, 70x15, 115x12, 115x12?


Landmine Side Laterals
+10x20, +20x12, +20x12


Meadows Rows, each alternating back and forth - no rest SS Cable Rows
25x15,10,8 / 115? x15
50? x10,8,6 ? / 140? x5,3,3 RP ?


Gironda 45* High Pulley Row
60x12, 90x8,6,4 RP
(something like that on all of the above)


Pec Deck Rev. Fly
140x8-12, 140x8-12


DB Side Laterals
20x20, 25x12-15, 25x12


EZ Curls
70x12?, 80x10, 80x8, 80x6-8 w/3s peaks


BTB Cable Curls
50-60 x12, 50-60 x8 w/5s peaks, 50-60 x8 w/5s peaks and negatives

[StinnerOzz]

FULL BODY
Upper #1 + Lower #1


What a mentally tiring day…and I’m still sore in a few spots and have hockey on Wed & Thur this week, so I really can’t do much without feeling like I’m pushing risking being drained for hockey.




Trap Bar Deads + Farmer’s Walk x length of gym (26ft)
135x5 / x4
225x5 / x2
275x4 / x2
w/hooks because my grip sucks:
315x2 / x1 / 315x3 / x1

Glad I was stopping here anyway, because my left knee felt funny. Just like the old big squat days!



Ring Flybrid
x8,6,6,6, 20s rest


Pullups
+25x4 w/5s negatives, neutral
+45x5 w/3s negatives, neutral
+70x4 straight reps, rev. grip


Snatch Grip High Pulls
165x4, 185x3, 205x3, 225x3


Swiss Ball Stir the Pot SS Gironda Vacuum
20s / 30s
20s / 30s
20s / 30s

[StinnerOzz]

Lost a game in a shootout this week, but also won against my old team. A couple goals and assists between em.


Today

UPPER #2 - CHEST / BACK

Had a friend over again, didn't write anything down so here's a guess:


Ring flybrid
8, 8, 12


Neutral grip pulldowns
90x20, 140x12, 160x10, 180x6 w/3s peak/neg/stretch


Ring Dips
8, 8, 12


BB Rows
185x12, 205x12, 225x6,3,3,3 RP


Machine Flies
90x15, 140x10?, 160x10 w/assist and sloooww negatives, 160x8 solo


Cable stack pullovers
70x12, 70x12, 90x10?, 90x10


High Pulley Fly/press various angles throughout
35x15?, 45x15?


Landmine Row, single arm
50x6, 70x6


Ring Y-Raise
6, 8, 8

[StinnerOzz]

UPPER #1
Chest / Back / Abs


Rushed, early workout. Holy hell my schedule is absolutely insane now.


NO hockey this week, so I can put legs wherever (likely tomorrow at minimum). Playoffs and 2-6 potential games, potentially 4 days in a row, so who knows what I'll do if anything next week for lifting. Vacation to follow, so I'll certainly have a nice break here either way.




Flat BB Bench for speed, not to failure SS Pulldowns
135x15 / 120x15 neutral
165x10 / 140x10 neutral
185x8 / 160x8 wide
205x4 / 180x4 wide
225x4 / 210x3 wide
255x1 / 210x4 wide
275x1 / 210x4

Uuuuugly, but it went up. Not bad for not touching this or doing 1-rep work in a loooong time and being tired as hell. I expected worse because my bench SUCKS when I'm not focusing on strength.



Crunch +30x12
SS twist crunch x10 each
SS Oblique jackknife: x10 each side

Crunch +40x8 drop bw x5
SS twist crunch x10 each
SS Oblique jackknife: x10 each side

Crunch +40x6-7? w/3s peaks
SS V-sit iso hold @10s,10s,10s
SS twist crunch x10 each
SS Oblique jackknife: x10 each side w/10s iso final rep each



Cable Side Laterals iso/reps, dual handles
30x 5/5, 4/4, 3/3, 2/2, 1/1
25x 5/5, 4/4, 3/3, 2/2, 1/1
20x 30-40s? / x6,4,4 RP

[StinnerOzz]

LOWER #1 / ABS




Too busy to lift yesterday. Upper tomorrow and Friday, I'll do big stuff tomorrow again and small on Friday. Weekend off.



Leg Extensions SS Leg Curls
50x15 / 20x15
60x12 / 25x15
80x15 / 30x12-15?



Tibialis Raise, heels on bench SS Narrow/Toes In Leverage Calf Raise
25x25 / 90x20
35x15 / 110x20
45x12,10,8 RP / 110x12,8 RP / RP drop 110x8



Bosu Twist Crunch SS Bosu Oblique Crunch
12 each / x10
12 each / x10 +20s iso last rep each
SS bosu crunch iso/reps, no rest: 10s/1, 10s/3, 10s/5



Single-leg Leverage Squat
90x10, 110x8, 130x8
150x6 SS both x5 w/10s negatives



Landmine Donkey Raise, narrow
140x20
21s @140 +7 extra full reps



Lying Leg Curls, 2up/1down
25x6, 20x8 each