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  1. #1081
    Death Metal Madman StinnerOzz's Avatar
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    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
    Last edited by StinnerOzz; 03-16-2022 at 01:50 PM.
    Lifting. Hockey. Headbanging.

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  2. #1082
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

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  3. #1083
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

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  4. #1084
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

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  5. #1085
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

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  6. #1086
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

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  7. #1087
    currently unsupervised Athena's Avatar
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    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.
    .
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    “This is worship: To serve mankind and to minister to the needs of the people.
    Service is prayer. A physician ministering to the sick, gently, tenderly,
    free from prejudice and believing in the solidarity of the human race,
    he is giving praise.”
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  8. #1088
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Athena View Post
    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.
    Lifting. Hockey. Headbanging.

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  9. #1089
    currently unsupervised Athena's Avatar
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    Originally Posted by StinnerOzz View Post
    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
    .
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    “This is worship: To serve mankind and to minister to the needs of the people.
    Service is prayer. A physician ministering to the sick, gently, tenderly,
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  10. #1090
    Death Metal Madman StinnerOzz's Avatar
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    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
    Lifting. Hockey. Headbanging.

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  11. #1091
    currently unsupervised Athena's Avatar
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    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.
    .
    .
    “This is worship: To serve mankind and to minister to the needs of the people.
    Service is prayer. A physician ministering to the sick, gently, tenderly,
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  12. #1092
    Death Metal Madman StinnerOzz's Avatar
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    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.
    Lifting. Hockey. Headbanging.

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  13. #1093
    Death Metal Madman StinnerOzz's Avatar
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    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
    Last edited by StinnerOzz; 02-08-2022 at 02:59 PM.
    Lifting. Hockey. Headbanging.

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  14. #1094
    currently unsupervised Athena's Avatar
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    Nice work getting it done. I like doing abs separately from time to time...but I apparently like to suffer from my workouts, too.
    .
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  15. #1095
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Athena View Post
    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
    Last edited by StinnerOzz; 02-11-2022 at 01:17 PM.
    Lifting. Hockey. Headbanging.

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  16. #1096
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    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
    Last edited by StinnerOzz; 02-14-2022 at 01:51 PM.
    Lifting. Hockey. Headbanging.

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    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
    Lifting. Hockey. Headbanging.

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    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
    Lifting. Hockey. Headbanging.

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    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
    Lifting. Hockey. Headbanging.

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    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
    Lifting. Hockey. Headbanging.

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    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
    Lifting. Hockey. Headbanging.

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  22. #1102
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    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
    Lifting. Hockey. Headbanging.

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    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
    Last edited by StinnerOzz; 03-02-2022 at 11:07 AM.
    Lifting. Hockey. Headbanging.

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    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.
    Lifting. Hockey. Headbanging.

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    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
    Lifting. Hockey. Headbanging.

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  27. #1107
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    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
    Last edited by StinnerOzz; 03-09-2022 at 09:11 AM.
    Lifting. Hockey. Headbanging.

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  28. #1108
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    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  29. #1109
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 40
    Posts: 1,895
    Rep Power: 10019
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    StinnerOzz is offline
    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
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  30. #1110
    Death Metal Madman StinnerOzz's Avatar
    Join Date: Dec 2017
    Location: Michigan, United States
    Age: 40
    Posts: 1,895
    Rep Power: 10019
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    StinnerOzz is offline
    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
    Lifting. Hockey. Headbanging.

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