LOWER #2 (hockey was #1)
Lying Leg Curls SS Sissy Bench
30x8 / 6
30x8 / 6
30x8 / 6
Various calf warmups
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 x8 each
Leg lifts off a bench: x20
SS Bench V-sits x10
SS Abwheel x10 +10s iso
SS Frog Crunch: x5 w/10s peaks
Landmine Hack Squats
45x10, 45x15
With linebacker attachment: 45x15
5s negatives: 45x8
5s negatives: 70x8
DB RDL straight reps/5s negatives
70s x5/5, 5/5, 5/5 RP
Lying leg curls 3s peaks
25x12+20s iso / drop 20x10 / drop 15x6 +10s iso
Leg Extensions
50x8 add 70x8 add 90x15
Abwheel w/vest (40lbs): x8
SS Kneeling Abwheel Plank w/vest: @15s
SS Frog iso crunch @30s
SS Gironda Vacuum @30s
SS Seated leg crossovers @30s
SS Gironda Vacuum @30s
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Thread: Liftin' weights & lacin' skates
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05-13-2021, 03:20 PM #931
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-14-2021, 02:30 PM #932
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
UPPER #2
Warmups
Standing High Cable Decline Angle Press: 50x20
SS Bent Cable Rows: 70x15
SS Wide Ring Dips: x6
SS Rope Face Pulls: 35x15
BB Rows
135x6 add 155x6 add 175x5 add 185x5 add 205x5 / RP 225x8,5,3 RP
SS Lying Cable Pullovers: 35x15
High cable fly 21s: 70 (increase)
SS Swiss Ball Squeeze: 60s
SS Cable pec crossup: 20x12 each
Shoulder hurt too much to do anything else 😡
Hise Breathing Shrugs
195x10 add 215x8 add 255x15,8,8 RP
Scott Press: 30x20
SS Cable Upright Rows: 50x15
SS Gironda DB Swing: 15s x12 each way
Eked out what I could, considering my delt. Nothing to failure, just a pump.
Rope French Press: 35x20?
SS Rev Pressdowns: 50x15,8 RP
SS Medium purple band kickback isos: @5s x8 each
DB Curls w/triple peaks
30x5 drop 25x5 drop 20x5 eachLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-18-2021, 03:09 PM #933
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
No lifting Fri-Mon due to vacation, so I'm doing what I can between now and then! We won hockey last night. Next week we play my old team, and I'm coming off a few days of bad eating, little rest, and a same-day flight. Used to be I'd travel for work and return home the same night I played hockey, usually with only a few hours in between. Fun times.
UPPER #1
Warmups
Cable low fly SS Cable standing row
25x15 / 50x20
35x15 / 70x15
15-30s rest on everything
Lat tower Row to Chin: 90x10,4,2 RP (heavy)
SS Rope Lat tower Pulldown 120x12 (light (
SS Incline DB Row: 60x12
SS leaning cable hyperextension: 95x15
Cable flies 21s
@45, @60, @60, 15s rest
Iron cross cable whatever you wanna call em, unilateral
25x15, 40x10, 40x10
Wide cable dip press w/triple peaks
70x8 +20s iso & 10-20s negative final rep
Wide Elbows-in Preacher Curl: 60x12
SS Drag Curls: 75x12
SS Incline DB Curls: 25x12
SS Hammer Curls: 25x12
Wide Cable Upright Rows: 50x15
SS Seated Cable Shoulder Press: 50x15,8 RP
SS DB Laterals: 20x12
SS Bent Rear Laterals: 30x15
Has to stop, trap was hurting bad.
Decline DB Extensions: 30x15,5 RP
SS Rope French Press: 50x12
SS Rope Pressdowns 3s peaks: 50x8
Tomorrow will be lower/absLast edited by StinnerOzz; 05-18-2021 at 03:49 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-20-2021, 02:52 PM #934
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
Yesterday was a disaster so I didn’t lift. Gonna be on my feet for the next 3 days straight, so I only did minimal leg work here. Biceps are still a little sore and I’m definitely not ready to hit chest or delts hard again, so this is just as well.
FULL BODY
Skater Squats 6 each / DB RDL 50s x6 / Wide Pullups 6/ Ring Pushups 5 / Abwheel x8
Various calf raises
Front Squats, just above parallel
135x8,8 add 185x6 clusters, not to failure
SS DB RDL: 70s x5,5 cluster
Ring Dips: x6 w/5s peaks
SS Incline Swiss ball cable press (decline angle for power pecs)
25x6/10s iso
/ add 40x4/10 +fly x6
/ add 60x5/10 +fly x8
(These felt good, especially on my delt, but stabilizing myself is impossible! I'll try to replicate this with a bench.)
SS Swiss Ball squeeze @60s
Ring Pullups w/5s peaks
x5,4,3,3 clusters
SS Ring Y Raise x10,6,4 cluster
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 x6 each
Sissy Bench: x10-12
SS Gironda Leg Curls: 25x12
SS Standing 1-leg Leg Curl: 30x12 each (cable tower @ 50% ratio)
Abwheel reps/iso: 1/5, 2/5, 3/5, 4/5, 5/5, 8/8Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-25-2021, 03:44 PM #935
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
3 days of walking around in 90-degree weather, straight into a hockey game last night where we lost against my old team. Figures, bad timing, bad game, bad everything. Getting back into the swing of things:
UPPER #1
Warmups:
Incline BB 135x8 / DB Rows 50x8 each / Pullups 5
20s rest
Ring Y Raise 10 / Incline Pushups 15
Ring Dips w/3 half reps @peak x5
SS Incline Cable Horizontal Press reps/iso/fly
45x6/20s/8
80x8/20s/8/20s iso
SS Swiss Ball Squeeze @60s
Close Grip J-pulldowns: 120x10,8 RP
SS Neutral Face Pull/Row lat tower reps/iso:
70x10/10, 5/10, 5/10
SS Unilateral Cable Row: 50x8,6,4 each alternating
Cable Shoulder Press 333 tempo
50x6,6 / drop 40x6,6, cluster sets
Unilateral Rev Pressdowns
25x5 each
SS unilateral Pressdowns 25x5 each
SS Rope Pressdowns 50x15, 50x15
SS laying cable Tate Press 15x15 left only. Right said NOOOOOOOOLast edited by StinnerOzz; 05-28-2021 at 02:24 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-27-2021, 03:04 PM #936
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
No hockey next week, so I’ll do lighter intensity/more frequent leg stuff in the meantime. Will be walking all day Saturday again.
LOWER / ABS
Warmups
Skater Squats 6 each / DB RDL 50x6 / Triple Broad Jump
Skater Squats 6 each / DB RDL 50x6 / Triple Broad Jump
Various calf work
Front Squats, just above parallel SS DB RDL
195x3 / 80x4
195x3 / 80x4
195x3 / 80x4
Decline Leg lifts SS Bench V-Sits
20 / 10
15 / 10
12 / 10
BB split squat SS gironda leg curl
95x6 each / 30x5
95x6 each / 30x5
115x5 each / 40x4
Landmine Linebacker Calf Raise off a step
140x10,6 RP w/triple peaks
SS Seated Calf: 70x12,8,5 RP
SS Landmine: 140x10,6,6 RP straight reps
SS Seated Calf: 70x8,6,5,5 RP
Abwheel on toes eccentric/kneeling concentric x8 (oof... Probably a waste of effort)
SS Twisting jacknife w/3s peaks: 8 eachLast edited by StinnerOzz; 06-04-2021 at 09:13 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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05-28-2021, 02:57 PM #937
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
Upper #2
Working warmups
Kneeling cable fly/dip/press whatever felt okay
45x30, 60x25
Rev grip 70x20 +20s iso
80x15 SS Fly x10+10s negative
Each SS ring dips x6 / various face pulls
Incline pushups x20
20s rest rope Pressdowns 45x10 drop 35x8 drop 25x8
SS kickback medium purple band x5 @5s each
Gironda High Pulldown Rows, 20s rest
90x6,6,6,6,6,12
Probably should have gone heavier
Cable Shoulder Press 333 tempo, 20s rest
45x6, 40x6,6,6
Straight reps 35x15
BTB cable curls
50x15,8,6 RPLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-01-2021, 03:40 PM #938
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
LOWER / ABS
Warmups
Lying Leg Curls SS Sissy Bench
20x12 / 6
20x12 / 8
20x12 / 8
Various calf work
Bent-knee Dragon Flags iso/rep
5s mid-range peak/1 rep, x8 total
Calf Raise off a step
+45x15,10,10,8,8? RP (guessing, I lost count)
SS Seated Calf: 70x8 drop 55x8 drop 35x8
Donkey calf x30,10, 5s rest
Landmine Linebacker Front Squat to floor
135x8,8,8 RP/drop 115x9,8,8
20s rest each
Decline leg Tucks SS Bench V-Sits SS
15 / 10
15 / 10
Bent-leg Dragon Flags iso/reps: 5/5 x3, +10s iso
SS Twist Crunch x6 each w/3s peaks
SS Hollow Body KB reach/Jackknife
+25x 10s/1 x3 RP x2Last edited by StinnerOzz; 06-04-2021 at 09:12 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-02-2021, 02:44 PM #939
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
UPPER #1
Working warmups
Kneeling cable fly/press: 60x25, 80x20 rev grip
SS Ring L-Sit Pullups x6, x6
SS Ring Y Raise: x8, x8
Kneeling Cable Rev Grip Press
80x10,10,10,10,10, 20s rest
RP Upward Cable Fly 30x8,8,8, 15s rest
DB Rows: 60x8,8,12, 20s rest each
Bosu Cable Pullovers: 40x6, 30x8, 15s rest
Sucky position, had to stop
SS Light Red Band Y Raise: x12,8 RP
Cable Shoulder Press
222 tempo: 30x8,8,8, 20s rest
SS straight reps: 40x8,8,8, 15s rest
Cable stack preacher curls (single pulley)
25x12 add 35x10,8,8
alternating each/no rest
Rope French Press: 50x8,8,8,8, 20s rest
30s rest Rev Grip Pressdowns: 35x15,8,8, 15s restLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-04-2021, 01:56 PM #940
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
LOWER
No time for abs, so I'll do them on upper day this weekend.
Warmups
Lying Leg Curls SS Sissy Bench
20x12 / 6
20x12 / 8
20x12 / 8
Landmine linebacker calf off a step w/huge peak squeeze
+45x12, +60x12, +80x12
-----
Landmine linebacker front squat 21s
80, 80, 80, 30s rest (bottom/full/top)
Landmine seated Calf Raise off a step
80x20,20,30, 20s rest
Meh…
Landmine donkey off a step
80x5 w/triple peaks +10 full
80x20,15,10 RP
Leg extensions: 50x8 add 60x8 add 70x6 add 80x6 drop 70x12 drop 60x10 drop 50x10
Gironda Lying leg Curls
35x6 drop 30x6 drop 25x10Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-06-2021, 03:15 PM #941
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
UPPER #2 for last week or #1 for this week, I don't even know anymore. Hard to keep track these days. I need to stop doing weekends in summer with all the extra stuff I have going on, possibly as early as this week. It's driving me nuts trying to space everything out. I think more "traditional" volume split will be the way.
Was going to do more for abs, but laying down or being inverted really made me feel weird today. I'll try for tomorrow (hockey day).
Also finally seeing a Dr. for my shoulder on Wednesday. I hope they don't find any tears and a simple shot will get me back to normal. I'm so over this ****.
Working warmups
Kneeling cable fly/press: 70x20, 80x20 rev grip
SS Ring L-Sit Pullups x6, x6
SS Inverted Ring Rows x6, x6
Kneeling Cable Rev Grip Press
90x10,10,10,10,10, 15s rest
30s rest Upward Cable Fly 25x8,8,8, 10s rest
Rev Grip J Pulldowns
110x8 w/5s peaks
SS straight reps x10,8,6, 15s rest
RP Wide 180x5
Standing Cable Rows: 90x12
SS Light Red Band Y Raise: x10
Cable shrugs 3s peaks/negatives
90x8-12,10,10 RP
90x30 pump reps
Decline leg Tucks SS Bench V-Sits SS
20 / 8 w/3s peaks
15 / 12
Incline Skullcrushers
90x25,10,8 RP
Only bugged my shoulder when unracking. Kept a couple reps in the tank after the first set so I could handle it easily.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-07-2021, 10:56 AM #942
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
ABS - bonus day
Bent-knee Dragon Flags 5s iso/+full rep
SS Landmine upper chops
4 / +25x8 each
6 / +25x8 each
6 / +25x5 each
Bent-leg Dragon Flags iso/reps
5/5 x3
SS Bosu Twist Crunch x6 each w/3s peaks
SS Hollow Body KB reach/Jackknife
+25x 10s/1 x3,2,2 RPLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-08-2021, 03:00 PM #943
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
Simple one today. Rough hockey last night, but we won! We won by 1, and I had 4 assists.
LOWER #1
Skater Squats 6 each / DB RDL 60s x6
Skater Squats 6 each / DB RDL 60s x6
Abwheel x6 SS Kneeling Abwheel plank @10s
Abwheel x6 SS Kneeling Abwheel plank @10s SS gironda vacuum @40s
Various calf work
Sissy Bench w/band: x6,6,12, 20s rest, clusters
BB RDL: 205x4,4,4 w/5s peaks, clusters
SS lying leg curls 25x15,8,6 RP
Sissy bench
+35x10,+35x12, +25x12 w/5s negatives
Donkey Calf raise off a step
+45x20,15,15,15 RP +iso/rep 20s, 10s, 10s
Gironda Vacuums
@40s, 40s, 40s, 30s rest
30s, 30s, 30s, 10s restLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-10-2021, 03:16 PM #944
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
UPPER #2
Working warmups
Kneeling cable fly/press: 70x20, 90x15 rev grip
SS Cable tower pulldowns: 70x20, 90x12
SS Seated tower rows:, 70x10, 90x8
Kneeling Cable Rev Grip Press
95x10,10,10,10,10, 15s rest
30s rest Upward Cable Fly (both)
25x8,8+20s iso last rep, 10s rest
Neutral Grip Pulldowns
140x8,8,8,8,6, 15s rest
Landmine T-Bar Rows w/double peaks
90x5,5,5, cluster sets, 20s rest
DB Hammer Curls 3s peaks
25x6 add 30x4 add 35x6
RP straight reps 35x8,8,8, 15s rest
OH Extension
DB 20x20
Cable 30x10+5 w/5s peaks/negatives
40x10 +5 (same as above)
Cable shrugs quick/pump reps
90x30,15,15 RPLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-12-2021, 10:09 AM #945
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
FULL BODY UPPER #2 / LOWER #2
Low vol stuff for everything since it’s a bonus for all. Got a shot in my bad delt (docs say it’s tendinitis again, though it’s affecting me differently than years ago) and am starting to test it. Doc said I could go back to normal, but I definitely am not ready to throw around normal pressing weight - lol. That’s pretty much the only position that bothered me, or anything that put my arms into a similar position. Hopefully I can ease into things from here, I’ll have an MRI in a month upon followup if it persists.
Warmup Circuit x2
Pushups 10 / Pullups 6 / Ring Y Raise 8 / V-Sit 8 / Lying hamstring bridge 10 each / Sissy bench x8
Front Squat to floor: 135x5
SS Pullups: +25x6
SS Slight Incline DB Press: 60x15
x2
Delt felt great here. Left a few in the tank.
Gironda Standing Bending Row:
45x10 add 70x8 add 90x6
Single-arm Landmine Press (testing this)
+25x15
+40x10
Leg extensions
60x15,15,15,15 cluster sets
Gironda Leg Curls
25x12,10 cluster setsLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-16-2021, 03:00 PM #946
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
Hockey the other night, we won and I had one of my best games ever with 4g5a! Playoffs begin this week, my team gets a bye and plays Monday.
Tomorrow will be lower/abs. Friday will be pull.
UPPER #1 / PUSH
Working warmups
Kneeling cable fly/press: 70x20, 80x20
SS Ring L-Sit Pullups x6, x6
SS Inverted Ring Rows x6, x6
Kneeling Cable fly/press
100x8,8,8,8, 15s rest
Slight Incline DB Press
#3: 70x12
#2: 70x12
SS Upward Cable Fly (both handles)
25x10-12? w/3s peaks
Cable Shoulder Press reps/iso
50x10/10
50x 5/5, 4/4, 3/3, 2/2
35x 2/2, 3/3, 4/4, 5/5, 6/6
Incline Skullcrushers
100x10,8,6 RP meh
Rev Grip Pressdowns (single handle), each
20x20
35x12 drop 30x8 drop 25x10 +10s iso
Still feel my right delt a little, but I increased weight and felt fine. Continuing to take it easy.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-17-2021, 02:58 PM #947
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
LOWER / ABS
Warmups
Lying hamstring bridge +25x8 each / Sissy bench x8 / V-Sit 8
Donkey Calf Raise off a step
+45x20, +70x15
Frog Crunch 10,8,8 RP
Landmine linebacker Calf Raise off a step
+90x?,10,6 RP drop 70x8 +10s iso
drop 45x10/10 iso/negative SS 45x5 triple peaks
Seated Calf Raise: 70x5,5,5 cluster sets
drop 35x?
Single leg squat SS DB RDL
95x5 each / 80x5
95x12 each / 80x6
Sissy Bench w/band
10,10,10,10 +20s iso, 15s rest
Gironda Leg Curls
30x8 drop 25x6 drop 20x6
Bent-knee Dragon Flags 5s iso+3 rep
x5
Dragon Flags x8
SS twist crunch x8 each
SS oblique jackknife 10 eachLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-18-2021, 01:17 PM #948
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
UPPER #2 / PULL
Quick one!
BB Rows w/light red band
135x15, 155x8, 175x8, 185x6
Straight-arm Cable Pullover
50x12
50x8,8,8,8, 15s rest
Cable shrugs 3s peaks + pump reps
105x12 +10
100x12 +10
85x10 +10
BTB Cable Curls
35x20,13,10,8,6 RPLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-22-2021, 04:08 PM #949
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
Quick, short week. Going on vacation Friday so I have to stuff everything into Tue-Th. For hockey, we lost in the playoffs last night and are done for a couple weeks
UPPER #1 / PUSH
Working warmups
Kneeling cable fly/press: 70x20, 90x15
SS Ring L-Sit Pullups x6, x6
SS Inverted Ring Rows x6, x6
Kneeling Cable fly/press
105x8,8,8,8 +20s iso / 15s rest
Slight Incline DB Press
#2: 75x15
#2: 75x15
(+5lbs & 3reps on the first set. Shoulder feels good!)
SS Upward Cable Fly (both handles)
25x? w/3s peaks
SS Swiss ball squeeze @60s
Kneeling Cable dip/press
110x15, 125x12, 30s rest
Frog Crunch
+25x8 drop 8
+25x10 drop 10
SS hollow body @60s
Cable Shoulder Press reps/iso
50x 5/5, 4/4, 3/3, 2/2, 2/2
45x 2/2, 3/3, 4/4, 5/5 drop 35x 5/5, 4/4, 2/2, 1/1
Gironda DB swing
15x8,8,6 each, 15s rest
Rope Fwd cable extensions
35x20, 45x12
45x10 drop 35x8 drop 25x8Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-23-2021, 04:27 PM #950
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
UPPER #2 / LOWER #1 / ABS
Will do some sort of variation of this again tomorrow, likely minimal legs and more back (thickness) depending how I feel.
Warmups
Wide Pulldowns 90x12
Lying hamstring bridge +25x8 each
Sissy bench to floor x6
V-Sit 8
Calf Raise w/light red band x1 (pegs)
Wide Pulldowns 120x10
Lying hamstring bridge +30x8 each
Sissy bench to floor x6
V-Sit 8
Calf Raise w/med black band (toes) x10
Donkey Calf Raise off a step
+105x8,8,8,10, 20s rest
30s rest / drop 80x8,6,6 double peaks, 20s rest
Neutral grip pulldowns:
180x12, 200x8, 210x6
Sissy Bench, 15-20s rest on all
8,8,8 w/light red band & +10s iso each
+25x8,8,8
Gironda Leg Curls
30x8 drop 25x6 drop 20x6
Dragon Flags x6 w/3s iso squeeze
SS Twist Crunch x8 each
SS Side Plank +45@60s each
Got a bad ab cramp and decided not to push it any further.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-24-2021, 02:40 PM #951
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
LOWER / PULL #2
Minimal for legs because my kid wanted to go skating, and that’s much more fun! They were a little sore anyway. This turned into such a half ass workout, but I squeezed the hell out of everything to make it really count.
Standing Cable Rows SS Skater Squats SS Cable Pullthroughs
50x10 / 6 each / 50x12
60x10 / 8 each / 60x10
70x15 / 6,6,6, each alternating / 70x8
Standing 45* Cable Rows, double peaks
95x6,5,4,3,2,2, 15s rest
Incline DB Curls
30x12 drop 25x10 drop 20x10
SS overhead Cable Curls: 20x12, 3s peaks
Hollow Body KB reach/Jackknife
+25x 5s/1, 5x total
10s/1 x3,2,2 RPLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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07-02-2021, 06:10 AM #952
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07-03-2021, 03:30 PM #953
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
You too, good to see ya!
FULL BODY
Back from vacation: increeeeeeedibly busy, awful diet, plus countless headaches and stress. Just getting back into the swing of things. My right upper back has been killing me for about a week, it's so bad I haven't had even 30 seconds without discomfort or pain and trying to overcorrect it. Had my chiro beat me up, I stretched it to hell, used the massage gun, wife did a fascia release tool for 30 min on it, and it's still bugging the hell out of me non-stop. I'm hoping this workout helps open it up.
I'll plan to do full body work today and as often as possible throughout the week w/light vol and intensity. Hockey starts again on Monday, so no legs tomorrow and no lifting til Tues.
#3 Incline BB Press SS DB Rows
135x15 / 60x10
135x15 / 60x10
165x8 / 70x6,5 alternating RP
185x6+10s iso / 80x4,4,4 alternating w/10s RPs
BW calf raise off a step
20
30
20 w/3s peaks
25 w/4-5s peaks
A2G Squats
135x8, 135x8, 165x5, 185x4
SS sissy bench x8
SS Gironda leg curls 20x12
I pretty much SS calves and legs after chest/back for all the above. Then finished off with:
Gironda standing cable row/pullover stretch
60x6,6,6, 20s rest
Guillotine Curls (indiv. handles)
40x8, 5s peaks, 40x8, 5s peaks
SS Fwd Cable Extensions: 40x15, 40x15
SS Rev. Pressdowns: 40x8, 40x8Last edited by StinnerOzz; 07-03-2021 at 04:48 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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07-04-2021, 11:46 AM #954
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
Last minute pre-party workout
UPPER / CALVES / ABS
30-40s rest between circuits:
Ring dips SS L-sit pullups: 6/6
SS frog crunch x15
Ring dips SS L-sit pullups: 10/8
SS frog crunch x10, 2s peaks
Ring dips SS L-sit pullups: 12/10
SS KB hollow body reach iso + crunch
25 @5s/1, x5 total reps
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BW calf raise off a step
30, 20 w/3s peaks
2up/1down: x10 each + both x15 w/5s peaks
Standing cable rows: 90x20
SS Cable shrugs: 90x15
SS KB hollow body reach iso + crunch
25 @5s/1, x5 total reps
Slight Incline #3 DB Press
70x8/8/8 full/bottom/top reps
SS KB hollow body reach iso + crunch
25 @5s/1, x6 total repsLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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07-05-2021, 09:34 AM #955
Thanks for that. I may try a set after my squat sets on Wednesday.
Sorry to hear about the playoffs loss. That sucks, especially after having one of your personal best games a couple of weeks ago.
My right shoulder is just out of alignment and I'm trying to get it back to where it should be. Years of reaching up with my right arm (I'm right-handed) and driving with my hand on the stick shift for no good reason have really rolled it forward. My problem is impingement of my biceps tendon. There are just some shoulder exercises I can't do in the same workout and I have to grow up and face it.
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07-07-2021, 11:15 AM #956
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
Seems to always happen that way! This season got postponed due to flood damage at the rink, and there's no ETA yet. I think I got food poisoning yesterday so I missed another day of lifting. I'd like to get to it today but my body feels like it should have more of a break so I'll probably give it. Maybe I'll skate around the neighborhood w/my son a bit.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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07-08-2021, 04:04 PM #957
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
Still feel malnourished from eating nearly nothing a couple days ago. Hit the big stuff and pushed just hard enough. Will repeat tomorrow and hopefully Sunday.
FULL BODY
Ring dips x4 / pullups x6 / a2g front squats 135x3
/ a2g squats 135x4 / calf raise off a step 3s peaks x15
Ring dips x6 / pullups x6 / a2g front squats 135x3
/ a2g squats 135x6 / calf raise off a step 3s peaks x20
Incline #3 DB press
70x20
70x4 w/4s negatives / x4 straight / x1 w/10s negative / ring dip stretch @20s
Pulldowns
110x15,10,8 / 110x4 w/5s negative / 110x4w/10s negative
all w/10-15s rest
A2G Squats
165x3,3,3,3, 20s rest
Gironda Leg Curls
30x4 w/4s negatives / 30x4 straight / 30x1 w/10s negativeLast edited by StinnerOzz; 07-12-2021 at 07:22 AM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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07-09-2021, 03:10 PM #958
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
Surprisingly sore almost everywhere from yesterday!
Worked around that and did as much as I could:
FULL BODY
Ring dips x4 / Ring inverted rows x8 / Leg extensions 50x8 / DB RDL 60x8 / Calf raise off a step x30
Ring dips x6 / Ring inverted rows x10 / Leg extensions 50x10 / DB RDL 60X10 / Calf raise off a step 3s peaks x25
Seated Cable Rows
130x5 w/4s negatives / x6 straight / x2 w/10s negative
SS Straight Arm Pullover/down: 50x10
Calf raise off a step 3s peaks x20
SS KB hollow body reach iso + crunch
25 @5s/1, x6 total reps
Kneeling Cable fly/press
110x6 w/4s negatives / x8 straight / x2 w/10s negative
Calf raise off a step 5s peaks x20
SS 2up/1down x5 each
SS KB hollow body reach iso + crunch
25 @5s/1 - x8,5,4 total reps RP
Leg Extensions
50x8 add 60x8 add 70x6 RP 80x15
Drop 70x12 drop 60x8
DB RDL
70x4,4,4, 15s rest
Guillotine Curls (indiv. handles) w/5s peaks: 45x12,5 RP
SS Rope Fwd Cable Extensions: 50x15,8,6 RP
SS Zottman Curls: 20x15
SS Rev. Pressdowns: 40x30-35?
SS Cable BTB hammer curls: 40x15Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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07-12-2021, 11:57 AM #959
probably more sore from working out while malnourished!
good on ya for getting back at it. it's tough to hit the gym when your body is screaming "no" in a very loud and annoying child's voice. you never know when to push through or when to cave to the couch instead. and really good on ya for skating around with your kid. you don't get many second chances to spend time with your kids -- and i've never heard anyone on their deathbed say, "gee, i wish i hadn't spent so much time with my kids" -- and i've been around LOTS of dying people.
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07-12-2021, 04:29 PM #960
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,244
- Rep Power: 15749
Hockey closure was extended, so who knows when we’ll be back. I may start playing drop-in for fun, we'll see.
UPPER #1
Ring dips x6 / L-sit pullups x4 / Inverted Rows x8 / V-Tucks x8
Ring dips x10 / L-sit pullups x8 / Inverted Rows x8 / V-Tucks x8 / Frog Crunch w/3s peaks x6
Incline #3 DB press
80x8 +10s iso/negative
75x5 w/4s negatives / x3 straight / x1 w/10s negative / Gironda Dips w/double bounce x3
RP standing high cable fly: 70x6-8? w/3s stretch/peak/negatives
Pulldowns
160x4 w/4s negatives / x4 straight / x2 w/10s negatives / BW hang @40s
Meadows Rows: 50x5,5,4, alternating each no rest
Scott Press: 30x20,10,8 RP
DB Curls w/3s peaks
30x10 drop 25x8
SS Straight Bar Pressdowns w/3s peaks
70x6 drop 60x6 drop 50x6
SS Drag Curls: 45x25
SS Cable Kickbacks: 10x8,8,6 alternating no rest
I expect the rest of the week will be:
Tues: lower/abs #1
Wed. upper/traps #2
Thurs. lower/abs #2Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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