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  1. #1141
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2 - CHEST, BACK, ARMS, DELTS


    Friday will be lower + abs. Hockey tomorrow.




    BB Rows SS Machine Flies w/2 extra half reps
    135x15 / 90x4 @peak, 90x4 @stretch
    175x10 / 100x4 @peak, 90x4 @stretch
    205x10 / 110x3 @peak, 110x3@stretch
    225x4,4,4 RP w/hooks / 120x3 @peak, 120x3 @stretch


    Cable Stack Pullovers
    60x8,8,8,8, 20s rest


    High Pulley Decline-angle Press/Fly
    35x10, 45x10, 45x10


    Guillotine Curls w/5s peaks
    60x8 drop 50x6 drop 40x8


    V-bar pulldowns
    50x20, 60x10, 70x10


    Flat CG Bench
    165x8, 165x8, 165x8


    Cable Upright Rows, dual handles
    50x10, 60x12, 70x10
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  2. #1142
    Death Metal Madman StinnerOzz's Avatar
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    Crazy headache today, I almost didn't lift but I know I can't tomorrow so I had to. Always happens when I'm out of time. I finally got to use my leg press and it felt awesome!

    Very happy so far, although I did 20 rep sets and haven't got too much room left for plates on the weight horns. Looks like 75 lbs each side of I top it out with 45s, and maybe I can sneak an extra on the end if it won't fall off. I have a welder in the family, so I can always get the horns modified 😁





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



    Tibialis Raise, heels on bench SS Leg Press Donkey Calf
    25x25 / 120x25
    25x25 / 160x20
    25x25 / 230x15,12,12 RP



    Frog Stance Leg Press
    180x20, 230x20, 300x20, 350x15



    Leg Press Donkey Calf
    300x15
    320x15 + 12 bottom partials + 12 top partials



    Leg Extensions SS Lying Leg Curls
    70x15 / 35x12
    70x20 / 35x15



    Ring L-Sit @30s
    SS Pike Toe-Touch x20
    SS Floor Seated Leg Pike Pulse x15
    SS Hollow Rock +25@20s
    SS Hollow Body iso +25@20s


    Ring L-Sit @30s
    SS Pike Toe-Touch x20
    SS Floor Seated Leg Pike Pulse x15
    SS Hollow Rock +25@20s
    SS Hollow Body iso +25@20s
    Lifting. Hockey. Headbanging.

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  3. #1143
    Death Metal Madman StinnerOzz's Avatar
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    Won hockey last night. Had 2g1a. I felt great, and my 2nd goal was “The Forsberg” (mentioned for CPW who should know that one).


    Afternoon session, rushed. Felt very blah and like I’m missing a lot of volume or intensity. So busy in & out of work, but it’s pretty much all I can get done or I have to lift just before bed and then fight insomnia. The rest of the week plan is arms/delts tomorrow, legs/abs Friday.





    UPPER #1


    Ring Dips x5 SS Gironda Chins x5
    Ring Incline Flybrid x8 SS Gironda Chins x5
    Ring Incline Pushup x10 SS Gironda Chins x8



    Gironda Dips
    6,6,6,6,6,8, 20s rest



    Flat BB Bench for speed, not to failure SS 45* Ring Pullovers (also for abs)
    185x5 / 6
    215x4 / 6
    235x2 / 6


    Flat BB Bench for speed, not to failure SS Cable Rows
    235x2 / narrow 140x6 w/3s peaks and negatives
    235x2 / wide 140x6 w/3s peaks and negatives


    Cable Press, 45* for decline angle
    70x12, 50x10-12? w/5s negatives


    Gironda 45* Pulley Row
    90x6,6,6,6,6,6, 20s rest
    Lifting. Hockey. Headbanging.

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  4. #1144
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2 - ARMS / DELTS


    Feeling like my biceps need some extra attention again



    DB Curls SS Cable “X” Extensions
    20x20 / 25x20
    25x15 / 35x15
    30x12 / 45x12
    35x10 / 45x12


    BB Cheat Curls
    3s negatives: 95x5 drop 75x5 drop 65x5
    3s peaks: 95x5 drop 75x6 drop 65x6, 10s rest between each


    Incline Skullcrushers SS Rope Peessdows w/hard squeeze
    90x15 / 45x10
    90x15 / 35x12,8,5 RP


    Rope Fwd Extensions, 15s rest
    35x8 add 45x6 add 55x5*
    *10s peak/neg last rep


    Seated Incline Cable Curls, dual handles
    25x8 add 35x8 add 45x10** drop 40x10* drop 30x15*
    **30s peak/10s neg
    *20s peak/10s neg



    Snatch Grip High Pulls
    155x5, 175x4, 195x3, 215x2
    225x1,1,1 RP
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  5. #1145
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    Won hockey last night. Had 2g1a. I felt great, and my 2nd goal was “The Forsberg” (mentioned for CPW who should know that one



    Filip or Peter?? , I'll keep an eye for your moves on YouTube! Nice work on all those points!!


    I looked some more at your leg press, how many spots does it have for plates?, looks like upper and lower spots. When you buy one of those the store should give you a huge discount on all the 45s you have to buy

    Any way been perusing your work for stuff I can add for upper body accessories.

    Nice work with the rings..dips and L sits are no joke.
    Please record my time/reps if I pass out
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  6. #1146
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Filip or Peter?? , I'll keep an eye for your moves on YouTube! Nice work on all those points!!


    I looked some more at your leg press, how many spots does it have for plates?, looks like upper and lower spots. When you buy one of those the store should give you a huge discount on all the 45s you have to buy

    Any way been perusing your work for stuff I can add for upper body accessories.

    Nice work with the rings..dips and L sits are no joke.
    Peter, but Filip isn't bad either, haha.

    The compact leg press only has the 1 set of lower weight horns, and I think I might be able to get 500 or so worth of plates on it.
    I'll probably have to stick to high rep or unilateral stuff, but I may get my brother-in-law to extend the horns if I proved troublesome.

    That's one reason I didn't want to get a traditional style leg press/hack, because I'd need too many plates!
    Lifting. Hockey. Headbanging.

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  7. #1147
    Death Metal Madman StinnerOzz's Avatar
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    Early lift again. Played like **** last night and lost. Got tripped from behind and hurt my hip, back, oblique, and neck to the point I was tossing and turning in pain all night. Feel mostly OK today though, I was surprised I was able to get through all of this:




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




    Tibialis Raise, heels on bench SS Leg Press Donkey Raise
    25x20 / 90x30
    25x20 / 180x20
    25x15 / 260x15


    Leg Press, 5s negative
    180x10, 260x10, 320x10


    Leg Press Donkey Calf Raise w/extra half rep @ top
    320x8, 320x10, 320x10


    Leverage Squat Machine 21s
    140, 160


    Leg Extensions, 3s peaks SS Leg Curls, 2up/1down
    80x8 / 20x8
    70x10 / 20x8
    80x6 drop 70x5 drop 55x8 / 20x8




    Ring L-Sit @30s
    SS Pike Toe-Touch x20
    SS Floor Seated Leg Pike Pulse x15
    SS Hollow Rock +25@20s
    SS Hollow Body iso +25@20s


    Ring L-Sit @40s
    SS Pike Toe-Touch x10, 3s peaks
    SS Floor Seated Leg Pike Pulse x15
    SS Hollow Body iso +35@30s
    Last edited by StinnerOzz; 04-22-2022 at 11:25 AM.
    Lifting. Hockey. Headbanging.

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  8. #1148
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1 - CHEST/BACK/DELTS


    Incline BB Press SS Incline Ring Flybrid
    135x8 (#5) / 6
    135x8 (#3) / 6
    135x20 (#3) / 8

    My right delt haaates this position lately…


    High Pulley Pullovers (#3 pro bench)
    45x12, 55x10, 70x12
    instead of pulley stack


    Incline BB Press (middle @rings)
    165x8, 175x8, 185x6,4,4 RP

    L-Sit Pullups SS Ring Y Raise
    6 / 6
    10 / 12


    High Pulley Pullovers (#4 pro bench)
    90x10


    High Pulley Cable Fly
    35x15, 35x20


    Landmine Linebacker Rows
    135x8,8,8,6,6, 20s rest



    Strict OHP
    95x6,6,5,5,4,4, 15s rest


    Light Red Band Side Laterals
    x8 w/5s peaks
    x5 w/10s peaks
    x6 w/5s peaks & negatives
    Last edited by StinnerOzz; 04-25-2022 at 03:30 PM.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  9. #1149
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    Early lift again. Played like **** last night and lost. Got tripped from behind and hurt my hip, back, oblique, and neck to the point I was tossing and turning in pain all night. Feel mostly OK today though, I was surprised I was able to get through all of this:


    Ouch, a loss and some bruises. Way to soldier through those two sessions though! I would have taken a few days off.
    Please record my time/reps if I pass out
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  10. #1150
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Ouch, a loss and some bruises. Way to soldier through those two sessions though! I would have taken a few days off.
    I'd be OK with just doing leg extensions & leg curls until I could barely walk, which I've done before with success, but I felt it out and was able to be mostly normal. For me, if I have a loss like that and then let it impact my normal routine, it makes it exponentially worse! Just got to suck it up and move along.
    Lifting. Hockey. Headbanging.

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  11. #1151
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2 - ARMS



    DB Hammer Curls
    25x15, 30x12, 35x12, 35x12


    Cable kickbacks, dual handle
    25x15, 30x12, 40x12, 40x12


    Incline DB Curls
    35x10, 35x10


    Fwd Rope Extensions
    40x12, 45x12, 45x12


    Zottman Curls SS French Press
    25x12 / 70x20
    25x10 / 85x12


    Rev. Grip Pressdowns SS Heavy band Pressdown iso
    40x10 / 6 x5s each
    40x10 / 6 x5s each


    Guillotine Curls
    40x6, 10s peaks


    Elbows Out Extensions
    25x20, 35x15
    Lifting. Hockey. Headbanging.

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  12. #1152
    Death Metal Madman StinnerOzz's Avatar
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    Lost on Wednesday, we had 0 guys on the bench and skated the whole game. Sometimes that's OK, but not this time. Played a good team and had one really soft skater so it was almost like being short-handed all night. Oof! Only lost 3-6 though (1g2a, me on defense).

    Then my other team won on Thursday (1g1a).




    LOWER #3 (hockey was 1 & 2)



    Rev Calf Raise off a step SS Leg Press Donkey Raise
    20 / 180x20
    20 / 270x20
    25 / 340x15,10,8,6 RP +10 pulses


    Skater squats
    6,6,6, each alternating no rest
    5,5,5, each alternating no rest


    Leg Press, 5s negatives
    270x10, 340x10, 390x10



    Ring L-sits @30s
    SS Pike Toe-Touch x20
    SS Floor Seated Leg Pike Pulse x15

    Ring L-sits @30s
    SS DB Crunch iso holds +25x5 @3s each
    SS crunch iso holds x5 @5s each



    Leg Extensions, 3s peaks
    60x8,6,6, clusters not to failure


    Leg Curls, 2up/1down
    25x6 / both x6
    25x6 / both x6



    Ran out of time, too busy everywhere. But I only skate on Thursday next week, so I'll try to get in another moderate leg day Monday.
    Last edited by StinnerOzz; 04-30-2022 at 07:15 PM.
    Lifting. Hockey. Headbanging.

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  13. #1153
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    Lost on Wednesday, we had 0 guys on the bench and skated the whole game. Sometimes that's OK, but not this time. Played a good team and had one really soft skater so it was almost like being short-handed all night. Oof! Only lost 3-6 though (1g2a, me on defense).

    Then my other team won on Thursday (1g1a).




    LOWER #3 (hockey was 1 & 2)



    Rev Calf Raise off a step SS Leg Press Donkey Raise
    20 / 180x20
    20 / 270x20
    25 / 340x15,10,8,6 RP +10 pulses


    Skater squats
    6,6,6, each alternating no rest
    5,5,5, each alternating no rest


    Leg Press, 5s negatives
    270x10, 340x10, 390x10



    Ring L-sits @30s
    SS Pike Toe-Touch x20
    SS Floor Seated Leg Pike Pulse x15

    Ring L-sits @30s
    SS DB Crunch iso holds +25x5 @3s each
    SS crunch iso holds x5 @5s each



    Leg Extensions, 3s peaks
    60x8,6,6, clusters not to failure


    Leg Curls, 2up/1down
    25x6 / both x6
    25x6 / both x6



    Ran out of time, too busy everywhere. But I only skate on Thursday next week, so I'll try to get in another moderate leg day Monday.
    0 guys on the bench!? I would have killed the guys who did not show, but of course I probably would not be able to due the heart attack I incurred.

    When you have down 3 second peak, is that with the joint locked out?, or just outside the lock out?
    Please record my time/reps if I pass out
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  14. #1154
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    0 guys on the bench!? I would have killed the guys who did not show, but of course I probably would not be able to due the heart attack I incurred.

    When you have down 3 second peak, is that with the joint locked out?, or just outside the lock out?
    We knew a couple weren't going to be there, so we figured we'd be just fine. But then the other guys no-showed and argghh it was a disaster! NOT nice at all.

    Peaks on the leg extensions, I'm just shy of lockout. Good question! If I ever do peak holds on a leg press then I'll do the same, keep it just shy of lockout so I get all the stress on the muscle and not the joints, tendons, etc.
    Lifting. Hockey. Headbanging.

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  15. #1155
    Death Metal Madman StinnerOzz's Avatar
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    I have the weirdest tightness somewhat originating in my right delt, and extending into my lat. Once I warm up I feel pretty good, but the initial sets are brutal.





    UPPER #1 - CHEST / BACK / DELTS



    Incline BB Press (ring @ rings)
    135x8, 155x6, 175x6

    Each SS Wide Pullups w/3s negatives x4


    Incline BB Press (pinky @ rings), 10s iso hold on last rep
    195x5, 215x4, 225x3

    SS Converging 45* cable rows, dual handle
    overhand w/3s underhand negatives
    90x12?, 110x10, 120x8



    High Pulley Cable Fly
    40x12 drop 30x12
    35x12,10,10, 15s rest, +big stretch each final rep


    45* Ring Pullovers: 6, 6, 8


    Scott Press: 35x8,8,8,8,8,8, 10s rest


    Light Red Band Side Laterals
    x8, 3s peaks & negs
    Iso/reps, no rest: 5s+5 reps / 5s+5 reps / 3s+3 reps
    Iso/reps, no rest: 4s+4 reps / 4s+4 reps / 3s+3 reps
    Lifting. Hockey. Headbanging.

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    UPPER #2 - ARMS


    CG Bench
    95x20, 155x10, 155x10, 175x6, 175x8, 175x6



    DB Curls
    20x4 add 25x4 add 30x6 add 35x4 add 40x5
    20x6 add 25x6 add 30x5 add 35x4 add 40x5



    Cable Preacher Curls (single arm, Incline bench)
    25x15 +15 partials @ top
    35x10 +10 partials @ top
    55x6 each / drop 45x6 each / 45x4 each / drop 35x8 each



    Cable Hammers, dual handles SS Concentration Curls
    70x5 drop 60x5, 3s peaks / 20x20 each



    Pressdowns, dual handles, extra hard splay/squeeze
    60x10, 60x10


    OH DB extensions
    30x12, 35x10, 40x8
    Lifting. Hockey. Headbanging.

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  17. #1157
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    UPPER #2 - ARMS


    CG Bench
    95x20, 155x10, 155x10, 175x6, 175x8, 175x6



    DB Curls
    20x4 add 25x4 add 30x6 add 35x4 add 40x5
    20x6 add 25x6 add 30x5 add 35x4 add 40x5



    Cable Preacher Curls (single arm, Incline bench)
    25x15 +15 partials @ top
    35x10 +10 partials @ top
    55x6 each / drop 45x6 each / 45x4 each / drop 35x8 each



    Cable Hammers, dual handles SS Concentration Curls
    70x5 drop 60x5, 3s peaks / 20x20 each



    Pressdowns, dual handles, extra hard splay/squeeze
    60x10, 60x10


    OH DB extensions
    30x12, 35x10, 40x8
    Did you try the farmers carry's? Wonder if that would have been hard on the upper body tightness?


    What is this?

    DB Curls
    20x4 add 25x4 add 30x6 add 35x4 add 40x5
    20x6 add 25x6 add 30x5 add 35x4 add 40x5

    did you just do two huge sets grabbing larger DBs every few reps.

    Go leafs go.
    Please record my time/reps if I pass out
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  18. #1158
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    Originally Posted by Cantplankwell View Post
    Did you try the farmers carry's? Wonder if that would have been hard on the upper body tightness?


    What is this?

    DB Curls
    20x4 add 25x4 add 30x6 add 35x4 add 40x5
    20x6 add 25x6 add 30x5 add 35x4 add 40x5

    did you just do two huge sets grabbing larger DBs every few reps.

    Go leafs go.
    I haven't done any farmer's carries, but I might tomorrow. I do NOT feel any discomfort with those though, I only feel a pinch when I do incline barbell work and then the weirder feeling in my lat when I do pullups. Not pulldowns, just pullups.

    Yes I do those sets just like you thought. It's a combo of a warmup/pyramid type, I like it for biceps because it is a lot of rep volume without sticking with low weight the whole time and waiting until ~75% of the way through to really connect with it.

    I can't believe the Pens luck: starting goalie: broken foot. backup: emergency core surgery. If it's not one thing it's at least 2 others with them - UNREAL! I'd be cool with the Leafs winning, I'd like to see the haters cry. I don't watch them much and I'm far removed from them for any personal feelings, but I can't see anything to dislike about them. By contrast, I hate the Habs because I come from Bruins land. End of story. Other than that, no complaints, but that's enough - LOL. Leafs are OK aside from Matthews' damn mustache. Plus one of my good friends has been a lifelong Leafs fan and I'd LOVE to finally see him not be part of the joke that is their annual season-ending situation.
    Lifting. Hockey. Headbanging.

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    LOWER #2 (hockey was #1)

    Had to take it easy as I play on Monday. Won the other day, had 1g2a. Was told I'm a classless POS (ironically from someone I consider a bag of **** who didn't so much as feign an apology on behalf of their guy who blindsided/elbowed our guy into the glass), for gliding in an empty netter with a few seconds left. I even *apologized* to their bench on my way back, saying I couldn't score for **** and had to do it. I'd appreciate such a comment from someone doing it to us, but I guess they didn't feel the same. Oh well, he can suck a dick considering the classless cheapshot they took and nobody cares to act like they didn't agree with the hit. Makes me wish I'd gone between the legs and cellied in their face instead. If my teammate pulled that **** I'd be apologizing to the other team in half a second. But I guess I'm classless (lol).


    Anyway... Had my old partner over for his first visit to the gym! He loved it, especially the leg presses.




    Trap Bar Deads + Farmer’s Walk x length of gym (26ft)
    135x5 / x2 / 135x5 / x2
    225x5 / x1 / 225x5 / x1
    315x1 / x1 / 315x1 / x1
    315x2 / x1 / 315x2 / x1


    Rev Calf Raise off a step SS Leg Press Donkey Raise
    20 / 270x20
    20 / 340x20
    20 / 340x20


    Compact Leg Press
    270x8 w/5s negatives
    340x8 w/5s negatives
    390x6 w/5s negatives



    RDL
    135x6 add 155x6 add 175x6



    Ring L-sits @30s
    SS Pike Toe-Touch x20
    SS Floor Seated Leg Pike Pulse x20
    SS Oblique Jackknife x10 each
    SS DB Crunch iso holds +25x5 @3s each
    SS Crunch iso holds x8 @3s each
    SS Oblique Jackknife x10 each
    Lifting. Hockey. Headbanging.

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  20. #1160
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    Lost the other day, but I had a killer snipe goal. I played D because I was feeling pretty sick and could conserve some energy, unfortunately that meant a lack of offense. Haven't lifted since the weekend and will probably just skip all week because I feel like ****. Hockey tomorrow is up in the air too. Boooo
    Lifting. Hockey. Headbanging.

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  21. #1161
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    LOWER #2 (hockey was #1)

    Had to take it easy as I play on Monday. Won the other day, had 1g2a. Was told I'm a classless POS (ironically from someone I consider a bag of **** who didn't so much as feign an apology on behalf of their guy who blindsided/elbowed our guy into the glass), for gliding in an empty netter with a few seconds left. I even *apologized* to their bench on my way back, saying I couldn't score for **** and had to do it. I'd appreciate such a comment from someone doing it to us, but I guess they didn't feel the same. Oh well, he can suck a dick considering the classless cheapshot they took and nobody cares to act like they didn't agree with the hit. Makes me wish I'd gone between the legs and cellied in their face instead. If my teammate pulled that **** I'd be apologizing to the other team in half a second. But I guess I'm classless (lol).


    Anyway... Had my old partner over for his first visit to the gym! He loved it, especially the leg presses.




    Trap Bar Deads + Farmer’s Walk x length of gym (26ft)
    135x5 / x2 / 135x5 / x2
    225x5 / x1 / 225x5 / x1
    315x1 / x1 / 315x1 / x1
    315x2 / x1 / 315x2 / x1


    Rev Calf Raise off a step SS Leg Press Donkey Raise
    20 / 270x20
    20 / 340x20
    20 / 340x20


    Compact Leg Press
    270x8 w/5s negatives
    340x8 w/5s negatives
    390x6 w/5s negatives



    RDL
    135x6 add 155x6 add 175x6



    Ring L-sits @30s
    SS Pike Toe-Touch x20
    SS Floor Seated Leg Pike Pulse x20
    SS Oblique Jackknife x10 each
    SS DB Crunch iso holds +25x5 @3s each
    SS Crunch iso holds x8 @3s each
    SS Oblique Jackknife x10 each
    Originally Posted by StinnerOzz View Post
    Lost the other day, but I had a killer snipe goal. I played D because I was feeling pretty sick and could conserve some energy, unfortunately that meant a lack of offense. Haven't lifted since the weekend and will probably just skip all week because I feel like ****. Hockey tomorrow is up in the air too. Boooo
    Too bad about your drama at your game, personally I will take any garbage goal I can get with a smile LOL. Sure your sick feeling is not remorse ?

    Was that snipe goal from the blue line, those are always sweet.

    Glad to see you are having some fun with the leg press, like those RDL deads as well.

    Get well soon!
    Please record my time/reps if I pass out
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    Originally Posted by Cantplankwell View Post
    Too bad about your drama at your game, personally I will take any garbage goal I can get with a smile LOL. Sure your sick feeling is not remorse ?

    Was that snipe goal from the blue line, those are always sweet.

    Glad to see you are having some fun with the leg press, like those RDL deads as well.

    Get well soon!
    It was actually pretty much on the goal line! I used to always score from there, but it'd be a tricky shot bouncing off the goalie's pads or body, defenseman, etc. This one, I picked the opposite corner. I almost NEVER score with a shot like that, though I can make the shot itself all day long. I don't know it beat the goalie's positioning.
    Lifting. Hockey. Headbanging.

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    FULL BODY


    Was sick most the week, then had hockey on day 1 of feeling better. Today is this, tomorrow I’ll aim to repeat in some capacity. Sunday I’ll be walking hard all day so I didn’t beat legs down much. I skate Wednesday, so if anything I’ll get a similar leg workout in on Monday.

    My right wrist bugged the HELL out of me today though, so we'll see how that fares.





    BB Complexes, 95lbs.
    Good Mornings x5
    OHP x5
    Underhand Rows x10
    Snatch/Front Squat x4

    Underhand Rows x10
    Good Mornings x8
    OHP x8
    Underhand Rows x10
    Snatch/Front Squat x7



    Calf Raise off a Step
    +45x20, +60x20
    +70x12,10,8, 15s rest
    +80x8,8,6,6, 15s rest


    Scott Press
    35x6,6,6,6,6, 10s rest


    Incline Ring Pushups w/vest
    +40x6,6,6,6,6, 15s rest


    Converging 45* cable rows, dual handle
    overhand w/3s underhand negatives
    110x8,8,6,6,6, 15s rest


    Leg Press
    180x8 add 250x8 add 300x6 add 350x6
    Lifting. Hockey. Headbanging.

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    Will do some more upper tomorrow, then I'm off the rest of the week.




    UPPER #1


    CG Pulldowns: 90x20
    SS Decline Ring Pushups: x10
    SS JM Press: 65x8 front/back
    SS Good Mornings: 65x8

    CG Pulldowns: 120x15
    SS Decline Ring Pushups: +40x8
    SS JM Press: 65x10
    SS Good Mornings: 65x10



    Calf Raise off a Step
    +50x20, +60x20
    +70x12,10,8, 15s rest +20s stretch each



    Scott Press
    30x10,10,10,10, 10s rest



    High Pulley downward bench fly
    35x8,8,10, 20s rest
    New Gironda move I found, "decline heavy pulls", but on a high pulley/Incline bench instead of low/decline bench. It's just a fly movement using cables and a bench, to work the pec along its fiber map.



    V-bar Pressdowns, loose
    60x8 / add 70x8 / add 80x6, 15s rest
    RP 80x5,4 RP



    Neutral Grip Pulldowns
    140x6,6,5,5,5, 20s rest



    BB Spider Curls
    45x15,10,8 RP
    Lifting. Hockey. Headbanging.

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    UPPER #2


    Rev. Grip BB Rows SS Machine Flies w/2 half reps @peak
    135x10 / 90x8
    155x10 / 110x8
    175x12 / 125x8
    205x10 / 135x6


    Gironda 45* Row
    80x6,6,6,6,6, 15s rest


    Ring Flybrid
    6,6,6,6, 15s rest


    Cable Side Laterals, 2s peaks/negatives
    20x10,8,6,6 RP


    Bent Rear DB Laterals
    30x25,20,12 RP
    Lifting. Hockey. Headbanging.

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  26. #1166
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    Will do some more upper tomorrow, then I'm off the rest of the week.




    UPPER #1


    CG Pulldowns: 90x20
    SS Decline Ring Pushups: x10
    SS JM Press: 65x8 front/back
    SS Good Mornings: 65x8

    CG Pulldowns: 120x15
    SS Decline Ring Pushups: +40x8
    SS JM Press: 65x10
    SS Good Mornings: 65x10



    Calf Raise off a Step
    +50x20, +60x20
    +70x12,10,8, 15s rest +20s stretch each



    Scott Press
    30x10,10,10,10, 10s rest



    High Pulley downward bench fly
    35x8,8,10, 20s rest
    New Gironda move I found, "decline heavy pulls", but on a high pulley/Incline bench instead of low/decline bench. It's just a fly movement using cables and a bench, to work the pec along its fiber map.



    V-bar Pressdowns, loose
    60x8 / add 70x8 / add 80x6, 15s rest
    RP 80x5,4 RP



    Neutral Grip Pulldowns
    140x6,6,5,5,5, 20s rest



    BB Spider Curls
    45x15,10,8 RP

    Hope you are feeling better!


    I looked up the spider curls, that's a new one for me, that really has to make the arms pop! Going to give that a try tomorrow. I really don't do much arm work. Right now I am weight training twice a week for now but since I have my dumbbells (no bench) I could probably cobble together something quick for one session a week in between. I still have my spud cable as well, going to look for a place to put it up in the garage.

    Have a great weekend
    Please record my time/reps if I pass out
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    Originally Posted by Cantplankwell View Post
    Hope you are feeling better!


    I looked up the spider curls, that's a new one for me, that really has to make the arms pop! Going to give that a try tomorrow. I really don't do much arm work. Right now I am weight training twice a week for now but since I have my dumbbells (no bench) I could probably cobble together something quick for one session a week in between. I still have my spud cable as well, going to look for a place to put it up in the garage.

    Have a great weekend
    I never really got much out of spider curls, I don't think, but I also haven't done them much in the past decade either. I figured it's high time I give em another shot especially since I seem to respond to different things nowadays. I did them free-standing/bent over with a barbell, but I used to do them against the flat side of a preacher bench or unilaterally with a dumbbell. Maybe that'll make a difference.

    You can definitely put together a DB complex/circuit that'll blow most traditional lifting routines out of the water! Come up with an idea or 2 for each muscle, put them in logical order, and knock em out all in a row. Repeat a few times and wheewwww...

    Btw, I'm all healed up! Just a couple-day cold.



    ------


    I was away all weekend and have hockey Wed+Thur, so I won't do legs until Friday if that. So, splitting up upper body and throwing in calves to make up time.

    I got a new functional trainer, too! Now I'll have to figure out some new movements I can do with it and will probably focus a lot on it for the next few sessions. So far everything I did felt great, some more than others. The presses & flies were great, the rev. incline flies save my shoulder of the pain from most other incline work, so that's a life-saver for now. Even the press/fly hybrid move bothered it a bit, but the rev. position eradicated the pain entirely. Stuff like that can make all the difference. The cross-arm shoulder work was great to be able to do as well.

    I also finally ordered a hammer/tricep bar so I can more comfortably do OH Tricep press and hammer curls. If that arrives tomorrow I'll put it good use since I'll be hitting arms along w/my back.






    UPPER #1 - CHEST / DELTS / CALVES



    Incline #4 Cable Press+fly negative (2nd clip/peg)
    20x20, 40x12, 60x12, 80x10



    Unilateral Leg Press calf raise
    x15, +20x12, +40x12, +55x15
    +70x10,8,6 alternating each no rest



    Rev. Incline #4 Decline Cable Fly (peg 3 from top, clip 2)
    40x20, 60x15



    Incline #2 Cable Press +partials
    (peg 3 from bottom, clip 3)
    50x10
    80x10 full / 10 bottom / 10 top
    80x8 full / 8 top / 8 bottom (clip 4)
    (use clip 4)



    Leg Press Calf Raise, 5s peak/10s stretch each rep
    105x12, 130x10



    Rev. Incline Decline Cable Press (peg 3 from top, clip 4)
    80x15 (Incline 5)
    90x10 (Incline 4) +20s iso/10s net final rep
    (use Inc. #4)



    Cable Cross Arm Side Laterals
    20x6,6,6, 15s rest
    15x8,8,8, 20s rest



    Cable Cross arm rear Laterals (peg 4 from top)
    20x10,10,10, 15s rest
    Last edited by StinnerOzz; 05-23-2022 at 07:22 PM.
    Lifting. Hockey. Headbanging.

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    UPPER #2 - BACK / TRICEPS /



    Face Pulls
    20x15, 30x12


    Cross arm/X Pulldowns
    20x8 add 35x8 add 55x8
    50x8 add 70x6 add 90x6


    Lying Cable Rope Pullovers
    40x12,10,8, 20s rest
    (add)


    Rev. Incline/45* Neutral Grip Row
    70x10, 90x10, 90x10
    Tough to get situated, might have to stick to standing/bent.


    Cable Cross-arm Row
    70x12 drop 60x10 drop 50x10




    Seated Cable Triceps Dips
    55x20, 70x15, 90x10
    These were meh. I need lever arms to really knock these out right.


    Cable Tate Press
    20x15, 30x12, 40x10


    CG Bench
    135x12,10,8,8,6, 20s rest




    Lifted between meetings and ran out of time to adequately hit biceps, so I'll try to toss them in before hockey in the next 2 days. They got hit nicely from the back work for now, at least.
    Lifting. Hockey. Headbanging.

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    Got knocked out the other night at hockey, falling straight on my face at speed. I remember jostling for position in full stride, and apparently being shoved downward. Bad play. Didn't lift the next day (today is day 2) but will try tomorrow.
    Lifting. Hockey. Headbanging.

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    FULL Body / UPPER + LOWER 1
    Chest, back, legs, delts, calves


    Had to do SOMETHING for legs, yeesh. Hope I’m good for hockey the next 2 days. I left the small stuff to hopefully throw in on hockey days, I need to get em in.




    Incline Ring Flybrid SS Pullups
    10 / 6
    x3 sets


    Walking Lunges (total DB weight) ,each leg
    15 each, +40x10 each, +60x8 each, +70x12


    Unilateral Calf Raise, alternating no rest
    +20x6,6,4
    +20x6,6,6
    +20x6,6,4,4



    Guillotine Press
    165x5,5,12, 20s rest
    shoulder hurt again

    SS High Pulley Cable Cross, 20s rest
    30x20 / add 40x10 / add 60x10



    Rev. BB Rows
    165x6,6,6,6,6,6, 20s rest

    High Cable Pullovers
    55x6,6,6, 15s rest



    Scott Press SS DB Shoulder Press
    30x12 / 30x12
    35x10 / 35x8
    35x8 / 35x8
    Lifting. Hockey. Headbanging.

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