Liftin' weights & lacin' skates

[StinnerOzz]

LOWER #1


Warmups:
Skater squats x5 each / Lying Ham Bridges +45x15 / Walking Lunges w/calf raise x10 each
Skater squats x5 each / Lying Ham Bridges +45x10 / Walking Lunges w/calf raise x10 each



Calf Raise off a step
+90x20, +90x15, +90x10



Front Squats, bench @parallel for depth
155x5, 175x5, 195x3, 205x3, 225x3
SS sissy bench to floor x6
SS leg extension 70x12 drop 60x6 drop 50x6


Lying Leg Curls: 30x20, 35x12



Single leg Calf raise off a step
+25x8,6,6 alternating each
+50x3 alternating each
SS 2up/1down 3 each, 3each
RP +50x3 alternating each
SS 2up/1down 3 each, 3each
SS bw raise 5s iso x10



Bent-leg Dragon Flags (a little better to focus on ab contraction)
x6, x6, x6, cluster sets

Hollow Body w/DB reach: 10x8, 20x8, 30x8

[StinnerOzz]

Quick one today so I can do another quick one of back mobility, abs, and cardio Friday. Thurs will probably be off. Or vice versa.





UPPER #2 / DELTS / ARMS / ABS



Rope Upright Rows w/extra half-rep @ top SS Bent Rear DB Laterals
50x8 / 40x8
40s rest / 50x8 / 40x10
30s rest / 50x8 / 40x10
20s rest / 50x8 / 40x10


Cable Upright Rows
70x15,10,8 RP


Cable Rear Laterals, 3s peaks
20x10,8,8 each, 20s rest



Incline Skullcrushers
90x20,15,10 RP

EZ Curls
70x3 (5s peaks/negatives) / 10 straight
70x5 (3s) / 10 straight wide



Was going to do more for triceps, but my left one felt funny. Got away with my favorite movement and moved on…

[StinnerOzz]

LOWER #2

LEGS / CALVES / ABS
+back mobility, abs



Warmups - x2 sets
Skater Squats 6 / DB RDL 60x8 / Walking Lunge w/calf raise x8 each



Power Clean + Front Squat to floor
135x3, 135x3, 135x3, 135x3
***Each SS w/triple broad jumps



(Band pullaparts in between)



Landmine Donkey Calf Raise 21s
160, 160, 160, 20s rest
180x12,8,6 RP



Sissy bench SS Lying Leg Curls
8 / 30x10
30s rest / 8 / 30x10
30s rest / 8 / 25x12



Seated Rope Face Pulls
50x10, 50x10, 50x10



Landmine Linebacker Front Squat
135x15,5,5 RP
SS DB RDL 70x8



Ab wheel FLR x4 each
SS Decline KB serratus crunch +25x8
SS decline BB iso serratus crunch +45x5



Bent-leg Dragon Flags x3
SS Dragon flags x6
SS Frog Crunch x12
SS Hollow Body/DB reach +40x12

[StinnerOzz]

Had to skip yesterday, got nearly no sleep and was a zombie all day.



UPPER #1 / CHEST / BACK + a touch of arms



Warmups
Incline Ring Flybrid / Wide Inverted Rows
8/8, 8/8

Ring Dips 6 / pullups 6




DB Flies w/big stretch: 35x12, 40x10, 45x10
Each SS Band Rotation iso holds: x10 each

Incline #3 DB Fly/Press: 80x10 +10s stretch
SS Ring flybrid x6

Wide Incline BB Press
155x8 + 8 half reps @ top
SS Face Pulls: 50x15


Snatch Grip Rack Pulls above knee (peg 3)
w/10s iso hold to strengthen everything
295x5*
315x5*
365x3
(doubled iso length)

*SS 20s pec stretch & face down rear delt rotation raise iso x5@10s
(+2 rotation reps)


Ring pullovers (kneeling)
8, 10, 15
I bet I couldn't eke out 1 full standing rep. Felt great though, I will keep these in.


Wide cable rows (lat bar)
90x15+5
120x10+5
140x8,3,3 RP




OH DB Extensions, each
35x15, 40x8,4,4 alternating no rest


DB Curls iso/reps
30 @ 5/5, 4/4, 3/3, 2/2, 1/1



Tomorrow will be lower and abs. Wednesday is either off or some cardio, and Thursday will be arms/delts and probably some back/chest to warm up.

[StinnerOzz]

LOWER #1 / ABS


Warmups - x2 sets
Skater Squats 6 / DB RDL 60x8 / Walking Lunge w/calf raise x8 each



Power Clean + Front Squat to floor
135x3*, 135x3*, 145x3*
*SS w/triple broad jump
*SS DB Calf Raise: 60s x15
*SS Seated Calf Raise: 70x10-12
145x3 SS triple broad jump


Landmine Donkey Calf Raise
180x15,8,5 RP
200x10,6 RP


Sissy bench SS Lying Leg Curls
8 / 30x12
30s rest / 8 / 30x12
30s rest / 8 / 35x10


Ab wheel FLR SS Decline serratus crunch
x5 each / +25x8
x5 each / +35x8


Landmine Linebacker Front Squat
145x15,8,6 RP
SS DB RDL 80x5,5 cluster set



Dragon Flags x8
SS Bent-leg Dragon Flags x8
SS Frog Crunch x12
SS Hollow Body/DB reach +40x15

[StinnerOzz]

UPPER #2 / ARMS / DELTS


Hang Clean & Push Press
135x3
145x3
155x2,2,1 cluster


EZ Curls SS Skullcrushers
50x10 / 70x15
70x8 / 80x15
80x6,5 cluster / 90x8,8 cluster



Tried a few ring exercises to see how they feel for shoulder mobility, stability, brute-force gains, etc. My delt pain hindered me more than anything, I feel I did pretty good for a first timer.


Front Support, 2s peaks
x6, x4 (hard to rotate fully. Should I be?)

L-Sits (palms back): 10s x4, x4

Shoulder Superman Thrusts
L+R x8 each / Both x5
(rings low enough?)

Plank Leg Lift: x5 each
(no full arm extension. I probably should?)


I think the Oly lifts made the ring work tougher than it was already going to be! Next time I'll try them fresh. I know I skimped as necessary on the superman & plank stuff as far as full arm extension goes.



Incline Side Delt Lateral SS Bent Rear Lateral short ROM w/2s peaks
15x10 / 30x20
12x12 / 40x15




BTB Cable Curls, alternating no rest
30x8,8,6,5,3,2


OH DB Extensions, each
30x20, 35x12, 35x12+3 assisted

[StinnerOzz]

LOWER #2 / ABS

Hockey is back on Monday, so kinda easygoing today.



Ring L Sits
20s, 30s, 30s, 40s



Leg Extensions, toes in
50x8 add 60x8 add 70x8
50x8 add 60x8 add 70x8 RP 80x6,6,6 cluster


Lying Leg Curls
20x8 add 25x6 add 30x6 RP 35x5,5,5 cluster


Landmine Linebacker Front Squat, explosive
135x6 (10s negatives) **
160x6 (5s negatives) **
180x6 (3s negatives)
**SS Bulgarian Squat Jump x8 each SS Triple broad jump


Landmine Linebacker Calf Raise off a step
135x20, 160x15, 180x10

[StinnerOzz]

UPPER #1 / CHEST / BACK + a touch of arms

Hockey tomorrow, delts & arms Wednesday, Legs Thursday. Cardio maybe sometime.




Ring Warmups
Dips / Wide Inverted Rows / Pullups to Pecs
6/5/5 - 2 sets



DB Flies w/big stretch: 35x12, 45x10, 50x8
Each SS Band Rotation iso holds: x10 each



Incline #3 DB Fly/Press: 80x10 +10s stretch
SS Ring flybrid x8 (bent arm)
SS Dips x8 +20s iso
SS face down rear delt rotation raise iso x8@10s



Wide Incline BB Press
155x8 +8 half reps @ top
SS Face Pulls: 50x15



OH DB Extensions, each
35x15,8,6, alternating no rest



Snatch Grip Rack Pulls above knee (peg 3)
315x5 (10s iso)
315x5,5 cluster (5s iso)
365x8,4 cluster (2s iso)
SS Ring pullovers (kneeling): x10



Wide cable rows (lat bar): 120x10+5
SS Rev grip J pulldowns: 120x10,6 RP
SS Ring Pullovers (kneeling): x8 (5s negatives)



DB Curls iso/reps
30 @ 5/5, 4/4, 3/3, 2/2, 1/1
RP triple peaks 20x8

[Athena]

woot woot!! hockey is back!!

not sure if i ever told you this story before, but i'm gonna tell it now: we live in a small town in the mountains on the olympic peninsula. one evening, my hubs and i and a couple of friends went to the local grill for dinner and sat in the bar area. all the t.v.s were playing some kind of sports, and the chicago blackhawks were in the stanley cup that year. i approached the bartender and asked him if he could put the stanley cup on the t.v. nearest us so i could watch my blackhawks kick some arse. he asked if i knew what channel it was on and i said no, but he could search for it in the on-screen guide. i returned to my table, excited to see my hockey on the big screen above us. the guy scrolled through the guide page after page. apparently he didn't know that the stanley cup is from hockey (what real man doesn't know this?!) because he settled on golf. ugh. i didn't have the heart to go grab the remote and tell him to turn in his man card.

[StinnerOzz]

woot woot!! hockey is back!!

not sure if i ever told you this story before, but i'm gonna tell it now: we live in a small town in the mountains on the olympic peninsula. one evening, my hubs and i and a couple of friends went to the local grill for dinner and sat in the bar area. all the t.v.s were playing some kind of sports, and the chicago blackhawks were in the stanley cup that year. i approached the bartender and asked him if he could put the stanley cup on the t.v. nearest us so i could watch my blackhawks kick some arse. he asked if i knew what channel it was on and i said no, but he could search for it in the on-screen guide. i returned to my table, excited to see my hockey on the big screen above us. the guy scrolled through the guide page after page. apparently he didn't know that the stanley cup is from hockey (what real man doesn't know this?!) because he settled on golf. ugh. i didn't have the heart to go grab the remote and tell him to turn in his man card.

Ugh that is unforgiveable! I hope they at least won that night for ya. If that was a clinching game, you without a doubt should have raised hell. Hawks are a fun team to watch, I catch them almost anytime I can.

I think we were in Mexico one year and my wife and I took command of an entire party room of the bar (we don't drink, and the room was closed otherwise) to watch her team (Wings). They got stomped, but bad hockey is better than no hockey

[StinnerOzz]

UPPER #2 / DELTS / ARMS / ABS


Ring Front Support: 20s, 30s


Ring Shoulder Superman Thrusts: L+R x4 each / Both + outward rotation x8

(Skipped plank leg lifts and a set or two , no way was I holding myself up with my bad arm)


Victory Raise, 4s negatives
(Dumbbell Y raise w/black band doubled over wrists)
12x10, 10x12


Ring L-Sits (palms back): 60s, 30s, 30s


BTB outward side lateral SS Incline DB Rear Delt Row SS Incline Trap Raise
20x12 / 30x20 / 12x10
15x15 / 35x15 (plates) / 10x12 drop 5x8




Cable Curls on bench, to knees / + seated partials
35x20 / x10


Unilateral Rev. Grip Pressdown w/twist: 20x15,10,10 each alternating, no rest


DB Curls 10x10 add 15x10 add 20x10 add 25x10 add 30x6 drop 20x10 drop 15x10 drop 10x15


Medium Band Kickback iso
x10 @5s each
x10 @5s each




Amazing how some things kill my shoulder and others don't even phase it.

[StinnerOzz]

LOWER #2 (hockey was #1)


Easy one so I can do legs again on Friday. Nothing tomorrow since I’m sure I’ll choose not to do cardio for the 50th time in a row. Plus I have to assemble my new pulley tower



Lying Leg Curls SS Leg Extensions
30x6 / 60x6
20s rest / 30x10 / 60x10
20s rest / 30x12 / 60x12


Band behind head twist crunch
8 each
4 each w/3s iso / Straight crunch iso @10s


Calf Raise off a step
+45x15, +60x10, +60x10
+25x6 add 35x6 add 45x6 add 60x12
+45x6 add 60x6 add 70x6 add 80x6 drop 60x6 drop 50x6 w/extra hand rep @top




Frog Stance Front Squats, to bench for depth just below parallel
155x5 add 175x4 - stopped here because the bar hurt my shoulder 👎


Deficit Landmine belt squat, 3s non-lockout squeezed peaks/3s negatives
90x8, 115x8
SS DB RDL: 70x6,6,6 cluster



#4 Decline Crunch iso: @10s x5
SS w/Gironda Vacuum @30s
SS Serratus Cable Crunch 3s peaks: +45x10 + 10s iso - each
SS w/Gironda Vacuum @20s,30s,30s RP
SS Bosu twist Crunch x10 each
SS Oblique jackknife: x10 each

[StinnerOzz]

UPPER #1


Warmups
High pulley cable flies: 20x15, 40x15
SS low pulley rows: 20x15, 40x15
SS low pulley scapular retraction 20x10, 40x10 w/2s peaks



Cable Press/fly trying to test out this machine, pin 4 from top
50x10 add 80x?,10 RP
RP standing fly/elbow drive 50x15



Incline cable Rows, pin 2 from bottom
80x?,8,8 RP add 90x8 RP add 110x6 +20s iso
SS straight arm pulldown 50x8 w/5s negatives



Incline cable lower trap Y raise
10x6,6,6,6 cluster

Cable Side Laterals (both) SS Cable Rev Fly
10x15 / 10x15
20s rest 15x12 / 15x12
20s rest 15x10 / 15x10



Standing chest press pin 6 from top
Extra half rep@peak
50x8
70x8


BTB cable curls
20x8 add 30x8 add 40x8 +10s iso


Cable fwd extensions: 40x20
SS Rope Pressdowns: 40x12
SS Kickbacks: 20x10 add 25x8 add 30x6




I'm not sure this pulley tower is going to work for pressing like I'd hoped. Might have to stick to fly work or pressing that doesn't have any inward motion, because the cables rub against my arms way too much. Bummer. I don't really want to keep a 2nd one after all, just to be able to do chest work. The weightratio on this thing varies depending whether or not I use 1 or 2 hands on either 1 or 2 handles. So it's good that I can do it either way, but I have to be mindful so I can make sure to know my weights/reps.

Skipped lower #3 last week because my knee was bugging me. Skated for 2 hrs on Saturday w/the family anyway, so that was something.


Low vol today to get back into the 3x per week swing for upper body. Legs will be after hockey at least once, probably with moderate/high volume so I can leave it at that. My shoulder may be on the end after a chiropractor visit; she felt my joint was out of alignment and it's been improving since then. That's some good news!

[StinnerOzz]

Took a slapshot directly into my quad last night, so not doing legs today. Blew it in a shootout but I had 2 good goals. Felt nice!




UPPER #1



Ring Warmups
Y Raise SS Dips SS Pullups
10 / 6 / 6
10 / 6 / 6

Want to try wide/Bulgarian ring dips, but my shoulder is nowhere near ready.



Neutral Grip DB press
Flat 70x12 / Slight Incline x8(#2),8(#3) cluster
(Incline 3 felt the best)


Gironda lower pec press
50x8, 50x8 w/3s peaks


Shoulder was killing me today, did what I could and moved on quickly. Going to skip pec work on upper day 3 at a minimum. Cable work felt good for my pecs and way better than the moves I tried last time, thank God.



Snatch Grip Rack Pulls above knee (peg 3)
315x8 (10s iso)
RP 365x5,4,5 RP (5s iso)

Ring pullovers (kneeling): x15 (threw in a couple standing ones too!)
SS Meadows Rows: 60x6,6 RP alternating no rest


Scott Press: 25x30
Gironda style, per Daryl Conant. Restricting it to 1 burning set to see how it feels.


Incline Cable Curls w/3s peaks/negatives
30x12,8 RP add 40x6


Fwd rope cable extensions
50x15,10,8,6 RP

[StinnerOzz]

Lower #2 (hockey was #1) / ABS


No linebacker attachment on the landmine today, my shoulder is too sore. I just laid the bar on my other shoulder for everything.




Landmine Split Squat SS Landmine RDL
25x10 each / 70x10
45x8 each / 90x12
45x8 each / 125x10

Each SS Ring L Sits, 5s iso reps: x5, x5, (skip)
SS Standing calf raise off a step 2up/1down
15 each, +20x10 each, +35x8 each



Light band twist crunch: x8 each w/2s iso
SS Serratus Cable Crunch: 50x6, 5s peak (tower)
SS Hollow Body DB Reach: 50x12
SS Gironda Vacuum @30s



Lying Leg Curls 2up/1down
25x6 each / Straight x8
SS Sissy Bench: 12
SS Leg Extension: 50x6, 5s peaks



Landmine Bulgarian Squat
25x20, 35x15, 45x20


Standing calf raise off a step, peaks @ 10s,5s
+70x4,4 / drop +45x4,4 / drop +25x4,4



#4 Decline Crunch iso: @5s x5
SS Gironda Vacuum @30
SS Oblique crunch: x15 each
SS Hollow Body DB Reach: 50x12
SS Gironda Vacuum @30s

[StinnerOzz]

UPPER #3

Only very light pec stretch stuff, want to give my delt some rest. Ironically I didn’t skip delt work because that of course doesn’t bother me at all.




Ring Warmups
Pullups 6 / Y Raise 10

Pullups / Y Raise / Face Pulls / Inverted Rows
6 / 10 / 6 / 10



Landmine Row:60x8,6,6,6, alternating no rest
SS J Pulldowns: 110x10 w/3s peaks


Cable Front Raise: 20x10 RP
SS Standing Rev. Fly: 20x25,10 RP

SS BTB Cable Side Laterals iso/reps
20x 5/5, 5/4, 5/3, 5/2, 5/1
RP cable upright rows 25x20



Cut it short, absolutely unbearable headache and I could barely breathe. I'm gonna go get some junk food to fight it :shrug:

[StinnerOzz]

Friday and Sunday turned into lost days due to personal crap taking up all my time. This week will be 2x upper/2x lower at best.




UPPER #1 / LOW VOL
Still skipping pecs
Lower tomorrow



Warmups
Pullups / Decline Crunch / Face Pulls
various, 2 sets



Gironda High Pulldown Rows
90x8 add 115x8 add 140x6,6,6 RP

RP Standing Low Cable Rows
90x? 3s peaks
RP 115x6 3s peaks



Ab wheel FLR x6 each
SS Decline KB serratus crunch +25x8
SS Bent-leg Dragon Flags x6



Cable Side Laterals reps/iso
20 x1/1, 2/2, 3/3, 4/4, 5/5
drop 15 x6/6, 7/7
drop 10 x8/8, 9/9
drop 5 x10/10

Standing Rev. Fly: 20x15,8 RP 2s peaks



Hammer Curls: 3s peaks 30x10 drop 25x8 drop 20x8
RP BTB Cable Curls: 25x12? w/2s peaks

V-bar Pressdowns double peaks: 50x12
SS Rope Pressdowns: 50x8
SS OH DB extension: 30x8,6,4 each alternating no rest



Bent-leg Dragon Flags x2
SS Dragon flags x6
SS Frog Crunch x15
SS Gironda Vacuum @30s
SS Frog Crunch x12
SS Gironda Vacuum @30s

[StinnerOzz]

Early one today


LOWER #2 (hockey was #1) / ABS



Warmups
Skater Squats 6 / Landmine RDL 45x12 / Landmine Goblet Squat 45x10
x2 sets



Standing Calf Raise
+25x15, +45x15
+70x10 +20s iso
+90x10,8,6 RP +10s iso final rep of each


Single Leg Squats
95x12 each
115x10 each
125x10,6 each alternating no rest


Lying leg curls 3s peaks
30x12 drop 25x8 drop 20x8


Abwheel SS Decline iso crunch
20 / 30s
20 / 30s

[StinnerOzz]

UPPER #2


Warmups:
Low Cable Fly: 25x10
SS Pullups x6
SS high cable fly: 25x? Way too light here
SS Rope Face Pulls: 40x15
SS Incline Ring fly: x? With 3-5s peaks and negatives


Neutral Pullups: 15,7 RP
SS Ring Inverted Row iso hold @20s
SS Neutral Pullups x4 +10s iso/negative
SS Ring Inverted Row iso hold @20s



Swiss Ball Squeeze: 60s
SS high cable dip press: 40x10 add 50x10? w/triple peaks

Swiss Ball Squeeze: 60s
SS high cable dip press: 60x8 3s peaks/negatives

Light pec stuff trying to get a good pec stretch & pump while saving my delts.



Guillotine Curls reps/iso
40@ 1/1 all the way thru 7/7
Delt started bothering me, so drop 25x 8/8, 9/30 (burrrrn)


Scott Press: 30x20, 30x20
Gironda style, per Daryl Conant. Upping to 2 sets


Dual Cable Kickbacks iso/reps
20@ 1/1 all the way thru 7/7
Drop 15x10/30 (burrrn)




Killer pump today! Done in under 35 min.

[StinnerOzz]

LOWER #2 (hockey was #1) / ABS

Most likely not doing a 2nd leg lift this week. Wayyyy too busy with my kid's activities! Had to skip Friday and Saturday, and with his spring schedule I'll be lifting earlier than usual (during work) in order to not be relegated to doing so late or first thing in the morning. Very glad to have a home gym right now!




Landmine Hack Squats
45x10, 45x15, 45x15
8-10s negatives x5
8-10s negatives x5
These were crazy tough for the weight! I liked them though, hopefully as I progress they're still doable w/me leaning against the plate to "anchor myself in"


Standing Calf Raise
+25x20, +45x15
+70x10 +20s iso
+70x10,8,8,6 RP +10s iso final rep of each


DB RDL
70s x15,8,8 RP


Lying leg curls 3s peaks
35x10 drop 25x6 drop 20x8




Abwheel x20
SS Frog iso crunch @20s
SS Mountain Climbers x30 each side


Abwheel FLR x6 each
SS Frog iso crunch @20s
SS Mountain Climbers x30 each side
30s rest
Abwheel Abwheel FLR x6 each
SS Frog iso crunch @40s
SS Mountain Climbers x30 each side

[StinnerOzz]

Still staying away from major pressing moves and going for pec pumps.

Tomorrow I MIGHT do a couple quick sets for arms if I can work it into my day.

These next couple weeks or so will be insanely busy for me, so I’m gonna have to shift to 3 lifts a week. A lower day, and then split upper body by either big/small groups or push/pull. That way I don’t have to worry about having a day off in between sessions and hoping my days line up properly along w/keeping legs rested for hockey/playing hockey. Never been this busy, but it's all good stuff so life is awesome.




UPPER #1 CHEST / BACK / DELTS


Warmups:
Low Cable Fly: 25x12
SS Pullups x6
SS high cable fly: 45x12
SS Pullups x8
SS Rope Face Pulls: 45x8 drop 35x8
SS Incline Ring fly: x10



Neutral Pullups: 15,7 RP
SS Ring Inverted Row iso hold @20s
SS Neutral Pullups held iso/negative
@10/10, 8/8, 8/8, 8/8
SS Ring Inverted Row iso hold @20s

Standing Cable Rows: 100x12,6,6 RP



Swiss Ball Squeeze: 60s

RP high cable underhand dip press: 70x12 drop 60x8 drop 50x8
w/3s peaks & 20s iso last rep of each
SS Ring Incline Fly iso hold @20-30s?
SS Ring Incline x4



Kneeling Cable Shoulder Press
3s peaks 50x12
10s rest / iso/reps 50x 5/5, 4/4, 3/3, 2/2, 1/1
20s rest Gironda DB Swing 15x15,8,8, RP each side



Bent Rear Cable Laterals:
35x10 drop 25x10 drop 15x12 drop 10x12

[StinnerOzz]

UPPER #1


Warmups
Ring Flybrid SS L-sit Ring Pullups 6/6, 2 sets
Band face pulls/pullaparts: 15 / 12



Unilateral High pulley fly
30x8 drop 20x8 each
SS underhand dip press w/2 bottom half reps 60x10?
SS same w/double peaks 60x10
SS Swiss Ball squeeze @60s

#3 Incline DB fly press
full/top/bottom partials 80x6 each

OK, not quite ready to hit it hard just yet. Felt decent, but I had to keep it safe



DB Rows, 15-20s between sets
80x6,6,6,6,6,6

Pullups 5s iso/negative x4,3,3 RP
SS Band face pulls/pullaparts: 15 / 15



Cable side lateral reps/iso
20 @5/5, 4/4, 3/3, 2/2, 2/2, 2/2
20 @5/5, 4/4, 3/3, 2/2, 1/1
Each SS band pullapart iso reps: 10s x4



Dual pulley Sideways Rope Pressdown iso/reps
30 @5/5, 5/5 / add 40 @5/5, 5/5
SS Tail Ends:50x8 straight


Guillotine Curls iso/reps
30 @5/5, 4/4, 3/3, 2/2, 2/2, 2/2

[StinnerOzz]

FULL BODY

Quick thing to get something done, or I would have skipped. Had a work meeting to get to.

Just some volume here, had 0 mental readiness to really push today so much that I didn't even take a pre w/o or even plan to lift at all. Felt OK though.

Thinking frequency with something like this may be more attainable in my busy schedule than planning 3-4 workouts and worrying about spacing and high intensity. I'll see how it goes.

We won hockey last night, finally, in a close game that we turned into a blowout late.



Parallel Squats: 135x10
SS Gironda Chins: x6
SS Ring Dips: x6
SS Ring L-sits: 20s


Parallel Squats: 155x10
SS Gironda Chins: x6
SS Ring Dips: x6
SS Ring L-sits: 30s


Parallel Squats: 175x10
SS Hise Breathing Shrugs: 175x20
RP J-pulldowns: 185x8
SS Ring Dips: x6
SS Ring L-sits: 30s


Landmine linebacker single leg squat bottom half reps
45x15 each
SS A2G Squats 45x8 w/5s negatives
RP J-pulldowns: 160x10
SS Ring Dips: x10
SS Ring L-sits: 30s



Landmine linebacker calf raise off a step
iso/reps
45x 10/10, 9/9, 10/7, 10/5, 10/5, 10/5



Landmine linebacker shoulder press
45x15, 45x15, 45x12, 45x12, 20s rest

[StinnerOzz]

LOWER #2 / ABS



All SS one after the next for Warmups:

Parallel Squats, bench for depth
135x20, 165x15

Single-Leg Calf Raise: various warmups

Ring L-sits SS Cable Crunch
30s / 45x12
30s / 30x10-12 w/3s peaks


-----


Parallel Squats, bench for depth
185x15,10,8, clusters (not quite full RP intensity)
225x12

BB Squats bottom partials, frog stance
135x10

RDL: 185x4,4 RP w/5s peaks and negatives



Cable Crunch SS DB hollow body reach
30x12 w/3s peaks / 40x10
35x10 w/3s peaks & 20s iso / 40x10





Landmine Linebacker Calf Raise off a step
90x15 +2 calf shakes
8 reps +2 calf shakes
8 reps +2 calf shakes
8 reps
Burnouts @15s
2up/1down x5-10 each

[StinnerOzz]

UPPER #2

Morning workout with my son AND my friend who usually comes over once a week.



Ring Warmups
Dips / L-sit Pullups / Inverted Row 3s iso
x6 each, 2 sets

Bosu Twist Crunch x10 each side

Serratus Decline DB Crunch SS Serratus Cable Crunch iso/reps
+35s / 50 @10s x3/10 each


----


Guillotine Press
Gironda’s 10-8-6-15 w/60s rest
(~50%,75%,100%,35%)
135x10 (woops wrong weight), 135x8, 175x6, 65x15
SS Gironda Vacuum @40s

Delt did NOT like these at all today. But I'm done until Tuesday at the earliest, so **** it.


Cable fwd extensions: 55x15 +10s iso
SS Tail Ends: 55x10
SS Parallel Dips: x15



Neutral Grip Pulldowns, 10-8-6-15
100x10, 150x8, 195x6, 70x15
SS Gironda Vacuum @40s



BTB Cable Curls, alternating no rest
30x 4 sets RP'd


Cable Shrugs
70x15 w/3s peaks
100x15 w/3s peaks


Abwheel FLR x6 each ?
SS Gironda vacuum @60s

[Athena]

Ugh that is unforgiveable! I hope they at least won that night for ya. If that was a clinching game, you without a doubt should have raised hell. Hawks are a fun team to watch, I catch them almost anytime I can.

I think we were in Mexico one year and my wife and I took command of an entire party room of the bar (we don't drink, and the room was closed otherwise) to watch her team (Wings). They got stomped, but bad hockey is better than no hockey

yeah, we won that night. i just didn't have the heart to walk over to him and say, "HOCKEY, DUMBASS! HOCKEY!!" actually, i should have taken control of the remote control.

FULL BODY

Quick thing to get something done, or I would have skipped. Had a work meeting to get to.

Just some volume here, had 0 mental readiness to really push today so much that I didn't even take a pre w/o or even plan to lift at all. Felt OK though.

Thinking frequency with something like this may be more attainable in my busy schedule than planning 3-4 workouts and worrying about spacing and high intensity. I'll see how it goes.

ya know, a non-bodybuilder once gave me some killer advice: he said that when i don't have time to work out, i should do a quick warm up set, then do the heaviest set i can safely do on just that one warmup set. i thought he wasn't quite right in the head, and i'll admit i judged him for trying to give me advice...but just a few days later, i was in the office thanking him for the advice. i had been short on time that morning and short on desire to train, so i tried his trick and it just about killed me. plus, i was super sore the next day.

just work out, dude. something, anything, is better than nothing, as we all know.

We won hockey last night, finally, in a close game that we turned into a blowout late.

YAY for winning! WOOT! WOOT!

[StinnerOzz]

UPPER #1

Hockey last night, we won! Had a natural, 1-shift hat trick. Been a while since I’ve had one of those! Felt pretty good.

Legs tomorrow, upper on Thurs. Maaayyyybe something on Fri.




Warmups
High Cable Fly: 50x15
SS Pullups x6
SS Floor Flies: 30x15
SS Rope Face Pulls: 50x10




Landmine Rows
45x15 add 70x10 add 90x8 add 115x6 add 140x6,5,4 RP
SS Pullup negatives @5s x5

RP Ring Pullovers: x6/6/6 (kneel/stand/kneel)
SS Rope J Pulldown, kneeling: 70x10? w/3s peaks



Hise Breathing Shrugs
175x10 add 205x10 add 225x15,8,8 RP


Incline Band Curl isos, medium purple
@20s, 20s, 40s, (10s rest)
SS DB Hammer Curls: 30x15
SS Drag Curls: 85x8,6 RP


(intermission for work…)



High cable underhand dip press, 3s peaks
90x8? drop 70x8 drop 45x10
SS high cable flies 45x20

SS Swiss Ball Squeeze: 60s
SS Cable pec crossup: 25x8,6,6 alternating no rest w/10s iso last rep each



Scott Press
30x20, 30x15, 30x12, 30x10, 20s rest





Dual Cable Kickbacks iso/reps
25@ 10/10, 9/9, 8/8, 6/6, 5/5, 4/4, 2/2
drop 15@ reps/iso 10/30

[StinnerOzz]

ya know, a non-bodybuilder once gave me some killer advice: he said that when i don't have time to work out, i should do a quick warm up set, then do the heaviest set i can safely do on just that one warmup set.

just work out, dude. something, anything, is better than nothing, as we all know.

Indeed, just get something in if you can! I wonder what the long term comparison would be between high intensity/extremely low volume/frequency like you said vs. Low vol/intensity + higher frequency is. I suppose that's what HIT was intended to be but at that point you complicate things and a lot of it becomes mental, etc.

Seems like a big commitment and risk of no progress to sample it and see, so I stick to what I know and tweak minimally

[Athena]

Indeed, just get something in if you can! I wonder what the long term comparison would be between high intensity/extremely low volume/frequency like you said vs. Low vol/intensity + higher frequency is. I suppose that's what HIT was intended to be but at that point you complicate things and a lot of it becomes mental, etc.

Seems like a big commitment and risk of no progress to sample it and see, so I stick to what I know and tweak minimally

what are hise breathing shrugs??

as far as the long term comparison is concerned, i'm going to stick with the basic rule of T.U.T. or time under tension. one really tough set is better than nothing for sure, but i doubt a body can physically respond the way we want it to without proper time under tension. i agree that there's a risk of no progress, so let's stick with what we know.

[StinnerOzz]

what are hise breathing shrugs??

as far as the long term comparison is concerned, i'm going to stick with the basic rule of T.U.T. or time under tension. one really tough set is better than nothing for sure, but i doubt a body can physically respond the way we want it to without proper time under tension. i agree that there's a risk of no progress, so let's stick with what we know.

I agree, TUT is better for physique than just all-out numbers. You can tell I always focus a lot on TUT, but when I put extreme focus into it I usually feel it the most even w/low volume. Kinda goes along w/the theory behind HIT again, but different methods.

Hise Breathing Shrugs are where you hold a bar like you're going to squat, but shrug up and down with heavy breath to help time: https://www.youtube.com/watch?v=-q25YFhHrig

You definitely feel them, and I've done them on and off for a couple decades now but never enough to be able to attribute any gains to them. I can't say regular shrugs have really done a ton for me either, surely not when considering the intensity I've given to them.

I think my best trap improvement has come from when I was doing Yates-style BB rows every week for 3-5 sets of 4-6 reps after a couple warmup pyramid sets of 10-15 each.