Liftin' weights & lacin' skates

[Athena]

Thanks!

It turned out to be COVID after all (no real surprise) and now it's going through the house. I'm on the mend and am ready to lift, but since I've been so busy I gave myself a longer break. I may get to it today/tomorrow though, I am definitely itching for it. This will be my longest layoff in over a decade, easy. That + a lack of food is making me feel like I'm dwindling away

$hit. that is some nasty stuff. there are a lot of long-term residual effects, some of which won't appear for a couple of months. my cousin and her husband both have "covid brain" which is frustrating the hell outta them. i've also read about people whose sense of smell and taste turn bad -- everything tastes or smells like sewage.

give yourself time to heal, but yeah i understand about dwindling away.

~athi

[StinnerOzz]

$hit. that is some nasty stuff. there are a lot of long-term residual effects, some of which won't appear for a couple of months. my cousin and her husband both have "covid brain" which is frustrating the hell outta them. i've also read about people whose sense of smell and taste turn bad -- everything tastes or smells like sewage.

give yourself time to heal, but yeah i understand about dwindling away.

~athi

That's about the last thing I'd want to hear =/

For right now all I continue to deal w/is a slight cough which sometimes gets me into a loop when I can't clear it or breathe through it, but once I work through that I'm fine. And the smell. Taste is fine. I've seen people report the bad smell/taste, but no one in person.

[StinnerOzz]

Just some random stuff to get back to moving. The past 2 weeks have sucked. Took it easy and got breathing pretty heavy quickly here, I feel like I would have been better off going heavier and taking longer rest periods.




Ring Flybrid x12
SS Ring Pullups x6
SS Ring Inverted Rows x10

RP Skater Squats x6,8 each alternating no rest

SS Hanging Trunk Curl x20
SS Frog Crunch x12
SS Calf Raise off a step +25x20



Ring Dips x15
15s rest Ring Flybrid x10

RP Ring Pullups x8
15s rest Ring Inverted Rows x8
15s rest Ring Y Raise x8

RP Skater Squats x6,6,4,4 each alternating no rest



Calf Raise off a step, 15s rest
+35x12,12,10,10,10,8,8

[StinnerOzz]

UPPER #1 - CHEST / BACK / DELTS


Plan for lower tomorrow and likely chest/back/arms on Wednesday. Traveling Thur-Sun with no gym time, which is probably a good thing overall. I'm a few days past the the Covid contagion period.

Went slower today to not get myself winded again. Tried to squeeze the hell out of everything as well, to get as much pump as possible and whatever comes with that. Really wanted to do more volume today and felt like it would have been fine, but best to err on the side of caution especially since I'm extra tired and lazy lately. Not sure if it's the sickness or the million other things going on.





DB Press SS Seated Cable Rows
Flat 60x20 / 100x20
Flat 70x15 / 120x15
Incline #1 80x6,4,3 cluster +30s iso
RP 140x8,6 cluster / add 160x6,4,4 cluster


High Pulley Fly, each stack
45x12, 45x10*, 45x8**
*10s iso/negative final rep
**3s peak/neg each rep


Gironda High Pulley 45* Row
80x6,6,6, 20s rest


Arnold Press
20x6 add 25x6 add 30x6 add 35x6 add 40x5 add 45x4
drop 35x5 drop 30x5 drop 25x6


Incline #1 DB Pullovers
60x20, 75x8


Upright Rows, narrow
105x5,5,5,5,5, 20s rest


Wide Pullups
6,5,4, clusters


Roman Chair Crunch: x8,8,10,10 clusters

[Athena]

look, any movement is good. heavier weights with longer rest, or doing general fitness stuff with minimal rest...whatever. moving will help your body right now. just trust your gut and don't go crazy. you're still healing and will be for a long friggin time.

[StinnerOzz]

LOWER

Planned on doing abs but wasn't feeling it today. I felt fine but was mentally lazy, so I left a lot on the table for obvious reasons. I hit them yesterday anyway, and may again tomorrow




RDL: 60x8
20s rest Sissy Bench x6
40s rest RDL: 60x8
20s rest Sissy Bench x6


Lying Leg Curls: 30x12


Single Leg Leverage Squat
50x6,6,6 each, alternating no rest



Leverage Squat Machine Calf Raise
*double peaks
140x15
140x10*
160x5* +4 straight
140x8* / drop 90x6 (triple) RP 90x12 straight


Leverage Squat Machine
140x12, 180x8, 210x8, 250x6, 270x6, 270x6


Lying Hamstring Curls, 2up/1down
20x8 each

[StinnerOzz]

look, any movement is good. heavier weights with longer rest, or doing general fitness stuff with minimal rest...whatever. moving will help your body right now. just trust your gut and don't go crazy. you're still healing and will be for a long friggin time.

Roger that! I feel good enough to feel like I'm half-assing it, but I also see that as a good sign. If these workouts were taking everything out of me, that'd be bad. After tomorrow I'll have 4 days off to rest up nicely too.

[StinnerOzz]

UPPER #2


Single-arm Pulldowns
40x15, 50x10, 60x10, 70x8, 90x6

Parallel Dips
12, 15, 15, +25x15


Landmine Linebacker Rows 3s iso & negatives
90x6, 115x5, 140x5


Cable Incline Fly Press (peg 5, pro bench incline #3)
70x15, 90x10, 100x8 (peg 6)


DB Curls
35x12,6,5 RP
30x15,8,6 RP


OH DB Extension
30x20, 35x12
SS Lying Cable Skullcrushers (individual handles)
30x12 w3/s peaks & negatives


Rev Grip Pressdowns
50x10, 50x8, 50x8


V-Sit/tuck
15, 12, 10


Felt great but had zero interest in abs. They're the worst, mentally, and I hate em!

[Athena]

Landmine Linebacker Rows ???

and if you hate doing abs, don't do them. focus on total body movements -- dumbbell woodchoppers or even burpees work your core without the agonizing ab work. that kind of stuff will help your hockey, too.

[StinnerOzz]

I have this "linebacker" attachment for my landmine setup. It's nice to get a machine feel for all sorts of movements with it.

https://www.titan.fitness/dw/image/v...w=1001&sh=1000


I hate any core work really. I'm really strong there, but trying to build them up hypertrophy-wise gets to me.

[Athena]

I have this "linebacker" attachment for my landmine setup. It's nice to get a machine feel for all sorts of movements with it.

https://www.titan.fitness/dw/image/v...w=1001&sh=1000


I hate any core work really. I'm really strong there, but trying to build them up hypertrophy-wise gets to me.

i really like that linebacker attachment. i miss my old gym from the chicago area -- x-sport. they had every toy a bodybuilder could wish for.

[StinnerOzz]

“Whatever” until the new year and hockey is back. Haven't lifted in a whole week due to travel and being busy-busy.

Also got a new high-end barbell to use for all non-landmine stuff. I’ll relegate my old cheapy barbell to that duty.



UPPER #1 - CHEST / BACK / DELTS



DB Press SS Gironda Chins SS Standing Cable Rows
Flat 60x20 / 6 / -
Flat 70x15 / 5 / 90x15
Incline #2 80x8 / 5 / 130x8

Supersets were a bit slow to start and get ramped up.


------

Incline #2 DB Press
90x6,5,3 RP

High Pulley Fly, each stack
45x10*,6*,8 RP
*3s peak & neg



Bent-over Straight Arm Press downs
70x6,6,6,5,5, 20s rest

Gironda Chins
4, 4, 4



Upright Rows, narrow
95x8,8,6, 20s rest
SS Military Press: 95x12

Cable Arnold Press
50x8 drop 40x8 drop 30x8 drop 20x10



Plan to do legs/abs tomorrow, and upper/arms on Friday.

[Athena]

nice. i need to rework my workouts, and am going to add pressdowns again. those feel soooo good when you get the form spot-on.

[StinnerOzz]

LOWER / ABS

Lung capacity felt weak, everything else felt great.



Lying Leg Curls SS Sissy Bench
25x15 / 8
25x15 / 6
35x10 / +20x6


BB Calf Raise
95x20, 115x15, 135x15, 155x12, 115x20


Frog Crunch SS hanging trunk curl w/2s peaks
12 / 8
15 / 8
15 / 8


Leverage Squat, 20s rest between add-ons
140x8 / add 160x8 / add 180x12
180x6 / add 230x5 / add 250x8


Seated Calf Raise
70x20,15,12,12,12 RP



Ran out of time, had to partake in Christmas festivities. I'll do more for abs tomorrow along w/upper.

[StinnerOzz]

nice. i need to rework my workouts, and am going to add pressdowns again. those feel soooo good when you get the form spot-on.

A favorite for 20 years now!

[StinnerOzz]

UPPER / ARMS / ABS

#2 from last week, but pretty much #1 this week. Gotta get the volume in one way or another.


Health has been fine except a head cold/congestion in my nose, which is more annoying than covid was with the extra cold feeling in my nostrils/throat as I breathe and requisite sore throat from sleeping with my mouth open due to it all. Feel great except that.



Gironda Dips SS Rev. Grip Chins w/extra half rep
10 / 6 (top)
12 / 6 (bottom)
20 / 8 (bottom)



Cable Serratus Crunch
50x15
60x12
70x5,5,5, each side, alternating no rest


Gironda 45* High Pulley Row
90x5,5,5,8, 20s rest & 5s peak/neg final rep of each


Roman Chair Crunch
x10,10,8,8 clusters


****************
Skipped ahead to get going on biceps and forgot to go back to hit these. Woops.

High Pulley Cable Fly/Press
45x8,6,6 RP w/3s peaks/negs
****************


EZ Cable Curl 21s
50, 50, 40


Zottman Curls
20x15,6 RP


OH DB Extensions
30x15
35x10,8,5 each alternating no rest
40x6,4 each alternating no rest

[StinnerOzz]

Another low mental energy day. Felt I had a lot more left in me on the big lifts, but I didn't want to push and risk injury. I've found over the years that NOT going extra hard on those brings the same or better results anyway, so deep down in me I don't want to even bother killing myself with them. Either way, this was a good session; I got a great pump and will be sore for sure. Especially with the holidays, you can't ask for more than that. That's just the norm lately!




LOWER #1 / ABS



RDL
135x8, 135x12, 155x10, 175x8


BB Calf Raise
95x25, 115x20, 135x20, 165x15


Front Squats to parallel
95x15, 115x12, 135x12, 165x8



Calf Raise off a step
+70x15,10,10,8 RP
+90x6,6,6,6,6,6, 15s rest


Lying Leg Curls 2up/1 down
25x8, 20x10 each


Leg Extensions
90x12, 80x15
70x10 w/3s peaks and negatives


Landmine Single-leg Squat
50x8,6,5,4,3, alternating no rest




Skipped abs because I was just done I wanted to go build Legos with my son anyway. Again, I'll tack em onto upper later.

[StinnerOzz]

UPPER #2 / DELTS / ABS



Ring Flybrid SS Pulldowns
x8 / 110x12
x10 / 110x15


Serratus DB Crunch SS Hanging Trunk Curls w/2s peaks
30s x10 / 8
35s x10 / 6
40s x8 / 6



BB Rows, 20s rest
185x6,6,6,6,6,8
Long time since I've done these!



Slight Incline #1 DB Press, 30s rest
80x6,6,5,5,5
Kept it a little easy for my shoulders.

High Pulley Fly, each stack
45x8, 3s peak/neg each rep



Incline #1 DB Pullovers, pro bench (different peg angles than my FID bench, I should specify)
70x12, 75x12



Side Plank Crunch: 10 each side
SS Rev Crunch w/pike: 20
SS Gironda Vacuum @30s



Snatch Grip High Pulls
165x6, 195x5, 215x3

For reference, last time in August (!) was
185x6, 205x4, 225x3, 225x4
And I probably had the same in me today. Wanted to keep it easy though, I was ready to be done.

[StinnerOzz]

NYE workout after skating a few hours today. Won a speed skating race at the rink, which brought me back my teens - lol. Legs tomorrow hopefully. Took it slower than usual today since I had all the time in the world.

Started intra workout BCAAs for the first time in about a couple years, I swear they helped last time. I know there's contradictory thoughts out there, so we'll see how it goes or if that was all due to something else.


Happy new year!




UPPER #2 / ARMS




Guillotine Press
135x15, 155x12, 175x10, 185x11 (well ok then!)

Seated Gironda High Rows
90x15, 110x10, 120x10, 130x10



Gironda Dips w/bounces
6, 6

Seated Cable Rows, 3s peaks
110x10 +8 straight
140x6 +6 cheat/straight



Cable Curls, individual handles
40x15, 35x20

Cable Scott Curls
50x12 drop 50x10 drop 40x10



Incline Skullcrushers
85x20, 95x15
115x10,6,4 RP

Rope Pressdowns
35x12 w/3s peaks
45x10

[StinnerOzz]

LOWER #2 last week / #1 this week. Hockey Thursday so this is most likely it until then.
+ABS




Single leg calf raise off a step
3 sets


Leg Extensions
70x8, 70x10, 70x12, 70x20


Lying Hamstring Bridge
+40x15, +60x15, +70x15, +90x20


Cable Crunch
50x20, 60x15, 70x12*, 80x10*
*+10s iso


Calf Raise off a step
+45x15, +70x15, +70x12 (more strict)
w/10s iso/neg final rep of each (as close as I could)



Front Squat to floor
135x3, 135x5, 135x6


Accentuated cable crunch
(bench facing away from cable, rope @ ears on concentric, arms raised @ eccentric/neg)
30x12, 30x12, 30x12


Lying Leg Curls
35x8, 35x8, 35x8


Sissy Bench
+25x6, +25x6, +25x6


Seated Calf Raise
80x20, 100x12, 100x10

[StinnerOzz]

UPPER #1 / PULL + ABS



Hockey this week, so back to a more traditional split which fits my schedule anyway. Can’t get over how ironic it is that I now lift at home exclusively and still have trouble fitting it in sometime - lol.

Also gave in and decided to play a few games w/that other team that drove me nuts last time. Positive thinking that I’ll be back to normal self and will be able to make more of a difference




DB Rows
60x12, 70x10, 70x12, 80x12

#3 Decline Crunch: x12, +15x12
#4 Decline Crunch: +20x10 w/20s iso & 10s negative on final rep



Cobra Pulldowns (incline bench, lying on your side, reach overhead & pull down in arc motion, like a crescent pullover)
30x15, 35x12 each


Accentuated Cable Crunch SS Decline Bench Rev Crunch w/3s negative
30x12 / 8 (#4)
35x10 / 6 (#3)


Decline Cable Pullovers
40x20 w/2s peaks
60x12 straight


DB Hammer Curls w/2s peaks SS DB Curls
30x4 / 30x4
10s rest / 35x4 / 35x4
15s rest / 40x4 / 40x4


Kneeling Cable Curls above head w/5s peaks/negs
50x10

[StinnerOzz]

Got a trap bar and a pec fly machine this week! So far the fly machine feels great and I can't wait to use the trap bar and do Rev Flies on the machine. Hockey tomorrow against my old team, and we owe 'em good. I was the highest point-per-game player on their roster last season thanks to the 1 blowout game where I subbed for them - lol. At least that's funny.





UPPER #2 / PUSH + CALVES

Saving delts for Friday.



Machine Flies w/hard squeeze
40x20, 70x15, 100x20, 130x15



BB Calf Raise w/2s peak and pause @floor
135x12, 165x10, 165x12

Straight reps 185x12,8,8 RP
Straight reps 205x8,6,6 clusters not to F

Seated Calf Raise
70x20, 70x20, 70x20





Flat DB Flies w/2s peak/eccentric/concentric
70x8-10?


Incline Cable Press
90x15, 110x10 +10s iso


Flat CG Bench
135x20, 165x10

Pin Press (pin #8)
215x8, 205x12
SS Heavy green band pressdowns @60s

[Athena]

I've been doing intra-workout BCAAs for years. I think the only thing to remember is to wait 30 min's after you're done with them before having a recovery shake. That way you know the BCAAs have done everything they need to for repair before you interfere with their efficacy by taking in carbs. This is what I was taught by a man who runs a huge supplement company (and who is a former bodybuilder himself).

Also, good on ya for prioritizing building Lego's with the kiddo over your workout. You will never regret spending time with your kids.

What happened with the crappy team that never gave you the puck? And what happened with your old team? Inquiring minds want to know!

~athi

[StinnerOzz]

I've been doing intra-workout BCAAs for years. I think the only thing to remember is to wait 30 min's after you're done with them before having a recovery shake. That way you know the BCAAs have done everything they need to for repair before you interfere with their efficacy by taking in carbs. This is what I was taught by a man who runs a huge supplement company (and who is a former bodybuilder himself).

Also, good on ya for prioritizing building Lego's with the kiddo over your workout. You will never regret spending time with your kids.

What happened with the crappy team that never gave you the puck? And what happened with your old team? Inquiring minds want to know!

~athi

I'll keep that in mind about the BCAAs, thanks. Never heard that before.

I was asked to play for that team again this season, and agreed to do a few games. I hope I don't regret that!

My old team, I played them last night on our 1st game of the new season. We lost (ugh) but I did score 2 out of 3 goals and played great. The rest of my team had a slow start, and I slowed down as the game went on, but it's the 1st game back after a month so it's expected. Plus I just got over being sick so I'll consider this a net positive! I just hope I don't regress again over the season.

[StinnerOzz]

WOW what a tiring Friday. I originally planned on breaking in my trap bar today with deads and farmer's walks, but hell with that. Mostly isolation stuff was the way to go today.




UPPER #2 DELTS +ARMS


Military Press
95x8, 95x8


Push Press
135x3, 135x5, 155x3, 155x3


Single Arm Landmine Clean & Press
20x5, 45x5
Cut these short, my wrist hurt


Rev. Machine Flies w/3s peaks
90x10, 90x10

Cable Arnold Press
50x8,4 RP w/333 tempo

Cable Upright Row half reps
50x20




Between sets:

DB Curls
30x5, 35x5, 40x5, 45x5, 50x3, 55x3

V-bar pressdowns
45x15, 65x12, 75x10
+2 extra half reps @peak: 60x8
+extra half rep @peak: 75x8

[StinnerOzz]

Had a sore back (blaming OHP work) and didn’t want to suffer through trap bar work over the weekend, so I didn’t lift. I did skate for 90m w/my son yesterday though, which was way more fun than if I’d lifted! He didn’t wanna take much instruction but his style is to brush it off and then focus on what he heard when he’s ready We had a blast, it’ll be fun to continue this.

Hockey tomorrow AND Wednesday, yay


UPPER #1 / ARMS



Ring Dips SS Pullups
4 / 4
4 / 4
6 / 6



V-Bar Straight-arm Pushdown
60x6,6,8,8, 20s rest

Cable Rows
120x6 / 140x6 / 160x6, 20s rest

CG Pulldown (seated backwards)
140x12


Guillotine Press
165x6,6,6 w/20s rest

Gironda Dips: 6,6,6, 20s rest

Machine Flies, 3s peak/negative
90x4 add 110x4 add 125x4




Incline DB Curls
30x15,8,6* RP
*2 extra half reps @peak


Incline EZ Skullcrushers
100x10,10,8,8, 20-30s rest cluster sets for safety

[StinnerOzz]

Won once, lost once in hockey this week. Had a goal in each, some assists, happy w/my play.




UPPER #2 / DELTS



Ring Flybrid SS Pullups
6 / 4
6 / 5


V-Bar Straight-arm Pushdowns: 75x8,8,8, 20s rest

45* Bent Cable Rows: 120x12,10,8,6 RP

CG Pulldown (seated backwards)
160x8 w/3s peaks & negatives



Flat DB Press: 85x12,6,4 RP

Machine Flies w/8s negatives: 110x8

Parallel Dips: x15




Rev. Machine Flies w/3s peaks
90x10 +15 straight

Cable Arnold Press *w/232 tempo
50x8*,5*,8 RP

Cable Upright Row half reps
50x15,10,10 RP

[StinnerOzz]

I plan to skate tomorrow or Sunday again w/my son, so I can’t be dead. No hockey til Thursday, so I’ll plan to hit them quick again on Mon/Tues as well.



LOWER #3 (hockey was 1&2)


Lying Leg Curls SS Sissy Bench
20x15 / 8
20x15 / 8
30x10 / 8
30x12 / 8


Trap Bar Calf Raise
135x20
165x15
165x10 w/extra half rep @ top
This assumes my trap bar is 45lbs, but I think it's less. I'll bring the scale down when I'm not too forgetful…

Well, these suck for balance so I'm going to stick to other equipment.



Decline Crunch SS Gironda Vacuum
#3, x10 +30s plank iso / 30s
#3, x10 +30s plank iso / 40s



Leverage Squat Calf Raise, angled pad
140x20, 170x12
190x10 / 30s rest, off step: 180x8 w/5s negative & stretch



Leverage Squat
180x8,8,8,8,8,8, 30s rest



Accentuated Cable Crunch: 30x12
SS Gironda Vacuums @40s

20s rest / #3 Decline Bench Rev Crunch w/3s negatives x8
SS Gironda Vacuums @30s

30s rest / Kneeling Cable Crunch: 50x25 +20s prone iso
SS Gironda Vacuums @30s

[StinnerOzz]

Legs are still a little sore from last week so not pushing it today. I’ll do some light work tomorrow so I survive for hockey. Today I guess is just volume push + abs


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



Gironda Dips SS Gironda Chins
8 / 4
8 / 4
+25x12 / x4
+45x10 / +20x6


Slight Incline #1 BB Press
stop @ pins, no lockout, focus on squeeze
135x20
165x15
185x12
185x13
each SS Rope Pulldowns 125x6


Machine Flies
100x10 + partials @ stretch x20
120x10 + partials @ stretch x15


Incline Rope Pullovers (pro bench #3, stack #8 then 9)
50x15, 60x15

This might be the magic setup for doing these with a proper feel!



Abs done between other sets:

Accentuated Cable Crunch
25x15, 30x12, 35x12 +pause to 20

Gironda Vacuums: 30s, 30s, 60s, 60s

[StinnerOzz]

UPPER #2 / ARMS + DELTS

Couldn’t do legs yesterday so they’ll be on Friday. Had to scrap half of what I intended to do today because work was a biiiiiiiiiitch

Triceps were a little fatigued from the other day anyway, and I still got a killer pump so mission accomplished!



CG Bench SS DB Curls
135x15 / 35x8
165x10 / 40x6
165x12 / 45x4


Incline EZ Skullcrushers SS DB Curls, 10s between supersets
90x15 / 50x3
90x10 / 50x3
90x12 / 55x3 cheat


V-bar Pressdowns +extra half rep @peak
75x8, 65x10


Incline DB Curls
30x15,8,6* RP
*+extra half rep @peak




Side DB Laterals, bottom partials
40x20, 45x15

Rev. Machine Flies w/2s peaks
90x15 +15 straight