Liftin' weights & lacin' skates

[StinnerOzz]

UPPER #2


BACK / TRAPS




Pullups SS Rope Jump
4 wide, 4 narrow, 4 close / 100 touches
4 wide, 4 narrow, 4 close / 100 touches



DB Shrugs
80x10,10,10, 20s rest
80x8,6,6 w/3s peaks, 15s rest



Rev. Grip Pulldowns
180x5
Stopped because my lat tower cable ****ing snapped mid-set. Glad it didn't maim me!



T bar Rows
135x10,8,6 RP
135x8,6,4 RP w/10s iso last rep each



Low Pulley Rev Incline Cable Converging Row
80x12
80x12
80x15



Wide Rack Pullups
12
10
8 w/3s peaks, neg, stretch each



Cable Shrugs
70x10 w/2 extra half reps @ top
70x12 w/3s peaks
70x6 w/10s peaks

[StinnerOzz]

UPPER #3

ARMS



OH DB Extensions SS DB Curls
25x15 / 25x12
30x10 / 30x12
35x12 / 35x10


CG Bench
135x15, 155x10


BTB Cable Curls SS Concentration Curls
40x12 / 20x15 each
40x12 / -


CG Bench SS V-bar Pressdowns
165x8 / 65x6 drop 55x6 drop 40x12 drop 25x12


Concentration Curls
25x12, 30x12, 40x8, 45x8


Rev Grip Pressdowns SS Pressdowns
50x12 / 12
50x10 / 12

[StinnerOzz]

LOWER #2 (hockey was #1)

Played last night w/only 1 guy on the bench. We were way too tired and just had no chance. 5-1, I scored our lone goal. Got lucky, we all played well but were just too tired to hang.




Single-leg Compact Leg Press
90x12
110x10
140x12,6,5 alternating each no rest
180x12 RP 20 each
220x8 RP 15 each



Compact Leg Press Donkey Calf Raise
90x10 each / both x20
110x5 each / both x15
140x6 each / both x20

Both: 200x25
230x20 +15 top partials



Compact Leg Press
Frog stance 270x8 add 320x8 add 360x8
Wide 440x12 drop 370x10 drop 320x8 drop 270x10



Single leg Calf Raise off a step
+30x10 each / both x15 / 10s iso
+30x8 each / both x15 / 20s iso
+30x8 each / both x15 / 20s iso



Seated Leg Curls
70x15, 70x15, 70x15

[StinnerOzz]

Hockey last night, skated again w/fewer guys than normal. Lost 0-3. Couldn’t get much going, and when we did our shots were all lame. Hockey again Thursday, so I have to cram everything into today, tomorrow, and Friday.


UPPER #1

CHEST / BACK / CALVES


Arms/delts tomorrow, maybe abs in between. Legs/abs Friday.



Slight Incline DB Press SS Unilateral Landmine Rows
#2, 60x20 / 25x15
#2, 70x12 / 35x10
#3, 80x10 / 50x8 SS dead stop wide Pullups +25x5
#2, 90x10 RP Flat 90x5,3 RP / 65x8 SS Pullups +25x6



Leverage Squat Calf Raise w/3s peaks
90x10, 110x10, 130x15



Slight Incline Cable Flies SS EZ bar Face Pulls
21s @50 / 50x15
21s @60 / 60x20
80x8 SS Press x10 +10s iso/neg/stretch / 80x15,10,8 RP



Leverage Squat Calf Raise w/2s peaks
150x10, 160x8, 170x8, 180x8, 180x8, 190x6, 190x10



Slight Incline Cable Press SS Cable Pullovers
80x10 +10s peak/neg/stretch / 80x10
80x10 +10s peak/neg/stretch / 80x10



45* Cable Rows
95x8,8,8, 15s rest



Ring Pushups, 2s concentric/peak/neg
6, 6, 6

[StinnerOzz]

UPPER #2


ARMS / DELTS



BB Curls SS OH BB Extensions
65x10 / 65x10
75x8 / 75x10
85x8 / 85x8



Cheat Curls SS Tricep Bar Extensions
95x6 / 100x3 +3 cheats
105x6 / 100x3 +5 cheats



Concentration Curls SS Flat CG Bench
30x15 / 135x15
35x12 / 2-board 145x15
40x8 / 2-board 155x12


Concentration Curls, alternating no rest
45x3,3,3,3


Flat CG Bench
2-board 165x12,6,4 RP

Used my wife's yoga block for a board.




Cable Front Raise (center stack) SS Bent Rear DB Laterals
30x10 / 50x12
25x15 / 50x12,6, 10s rest
25x20 / 50x12,6, 15s rest / backward swings 50x10,6,4, 15s rest


Cable Upright Rows, dual handle SS Side DB Laterals
55x20 / 20x12
65x15 / 20x10
90x12 / 15x15

[StinnerOzz]

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

A little light as I play Monday and Wednesday next week. Update: I'm sore as hell. Seems I always try to do a light workout with focus to make it count good enough, and end up with it beating me up more than usual.



Warmups

Skater Squats: 4,4 each alternating no rest
SS Frog Crunch: x12
SS DB RDL: 50x12

Skater Squats: 4,4 each alternating no rest
SS Frog Crunch: x12
SS DB RDL: 50x12



Single leg Compact Leg Press Press
180x4,4,4,4,4, each alternating
200x4,4,4, each alternating / both x12
220x3,3,3, each alternating / both x20


Cable Pullthroughs, center stack
75x15, 75x15, 75x15


Leverage Squat Calf Raise
3s peaks: 110x12, 130x12
2s peaks: 170x8, 180x8, 180x10
1s peaks: 200x12, 200x12


Crunch: +35x10
SS oblique jackknife: 8 each
SS crunch: +25x8
SS oblique jackknife: 8 each
SS crunch: +25x6
SS oblique jackknife: 8 each

+stretching

[StinnerOzz]

UPPER #1

Hockey last night, hockey tomorrow. Upper on Thurs and hopefully lower on Fri. Too much going on and hockey is a good holdover anyway. Mostly doing last week’s session with some slight improvements:




CHEST / BACK / CALVES



#2 Slight Incline DB Press SS Unilateral Landmine Rows
60x20 / 35x10
70x12 / 45x10
80x12 / 55x8
90x12 / 65x8



Leverage Squat Calf Raise w/3s peaks
110x10, 120x10, 140x12



Wide Pullups, dead stop SS Cable Pullovers+25x5 / 60x12
+25x5 / 70x10
+25x5 / 85x10



Leverage Squat Calf Raise
2s peaks: 170x8, 180x10, 200x10
1s peaks: 220x10, 220x



#2 Slight Incline Cable Flies SS Slight Incline Cable Press
80x8 / 80x10 +10s iso/neg
80x8 / 80x10 +10s iso/neg/stretch



EZ Bar Face Pulls
85x15,10,8, 10s rest



Incline Ring Pushups, 2s concentric/peak/neg
8, 8, 8



45* Cable Rows
100x10*,6*,4 RP
*10s peak last rep

[StinnerOzz]

UPPER #2
ARMS / DELTS

Hockey last night, tough loss (on a bad streak, but at least I played much better with 2g2a, and was crazy close on a few others). Skated almost the entire game, my legs are beat. I might not hit them tomorrow.



Arm Blaster BB Curls SS OH BB Extensions
65x10 / 65x15
75x8 / 75x12
75x10 / 75x15


Cheat Curls
95x8,4,3 RP


2-board Flat CG Bench
155x12
165x12
185x10,6,6 RP


Concentration Curls SS Pressdowns
35x12 / 70x10 V-bar
35x12 / 50x8 rope
45x3,3,3,3 alternating no rest / 40x12,6 RP



Cable Front Raise (center stack) SS Bent Rear DB Laterals SS Backward DB Swings
25x15 / 50s x10 / 50x8
30x12 / 40s x10 / 40x10
35x15 / 40s x10 / 40x10



Cable Upright Rows, dual handle/stack SS Side DB Laterals
120x12,8,6, 15s rest / 15x12,8,6, 15s rest

[StinnerOzz]

UPPER #1 / PUSH

Legs tomorrow upper Tues, then gone til Friday.



Flat BB Bench
135x20
155x10,10,10, 20s rest


Slight #2 Incline BB Press
155x6,6,6, 20s rest


Cable Decline Fly/Press
70x10,10,10, 15s rest
drop Rev grip 60x8,6,6, 15s rest



Scott Press
30x25 drop 25x20 drop 20x15 drop 15x10 drop 10x20

Cable Side Laterals iso/reps
20 @ 5/5, 4/4, 3/3, 2/2, 1/1



Crunch: +35x6 drop BW x6
SS oblique jackknife: 8 each
10s rest crunch: +25x8
SS oblique jackknife: 8 each
(Stretching)
10s rest crunch: +25x6
(Stretching)
SS oblique jackknife: 8 each



Rope Tail Ends
65x8,6 drop 55x8,6 drop 40x15,8,8 RP
RP 20s iso @ 40

[StinnerOzz]

LOWER #1 - LEGS / CALVES


Warmups

Skater Squats: 4,4 each alternating no rest
SS Seated Leg Curl: 60x12

Skater Squats: 4,4,4 each alternating no rest
SS Seated Leg Curl: 60x12



Compact Leg Press Calf Raise
180x25, 210x20, 230x20, 260x20
300x15
300x8 add 350x10
300x8 add 350x12 drop 300x10 + cheat reps x5 1up/1 down left foot


Single leg Compact Leg Press Press
180x4,4,4, each alternating
*210x4,4,4, each alternating / both x12
*230x3,3,3, each alternating / (skipped)
*230x3,3 (replaced 180x4x2) / both x30**
*+10 lbs
**+10 reps


Cable Pullthroughs, center stack
75x15, 75x15


Seated Leg Curls
50x8,8,8, 15s rest
+10s iso last rep of each

[StinnerOzz]

UPPER #2
PULL / ABS



Pullups SS Frog Crunch SS Lying Cable knee tuck (center stack)
4 wide, 4 narrow, 4 Rev / 12 / 15x12
4 wide, 4 narrow, 4 Rev / 12 / 15x12


DB Shrugs
90x6,8,10,8,12, 15s rest


Unilateral Landmine Rows
55x8, 65x6, 75x5, 95x5


Lying Cable knee tuck (center stack)
15x10, 15x12

Oblique jackknife
x20 each


Low Pulley Rev Incline Cable Converging Row
80x12,10,8,6,5, 10s rest




Cable Shrugs
80x10 w/2s peaks / 15 half-reps @ top
100x8 w/2s peaks / 10 half-reps @ top



DB Curls SS Hammer Curls
30x10 / 8
35x8 / 6


Cable Curl iso/reps
Wide: 45 @20s / 6
Narrow: 45 @15s / 6

[StinnerOzz]

Back from vacation, lots of hours walking and almost 2 weeks of eating horribly. Played 2 hockey games in 2 days upon my return: 1 loss and 1 win, scoring in both and getting some assists. Playing great!

Kicking back into gear here, will do legs Sunday to be fresh for playoffs next week. Upper sessions in between.




Incline Ring Flybrid: 8
SS Pullups: 8
SS Lying Cable knee tuck (center stack): 15x12


Incline Ring Flybrid: 8
SS Pullups: 8
SS Lying Cable knee tuck (center stack): 15x12



Incline #3 DB Press w/top half-reps
80x 10 +8 top half reps
RP: 8 +6 top half reps
RP/drop to position 2: 5 +3 top half reps

High Pulley Downward Flies
60x20,10,10,8 RP varying grip



Neutral Grip Pulldowns
160x8,8,8,6,4, 15s rest

45* Cable Row
140x5,3,3, 15s rest

Cross-arm Face Pulls
45x12,8,8 RP



Flat Skullcrushers
70x20,15,10 RP
SS Rope Pressdowns center stack: 30x6, 5s peaks


Single-arm Cable Rev Curl, arm against rack:
20x12,10,10,8, alternating each no rest
+30s iso final rep


Kneeling Cable Shoulder Press
3s con/ecc
50x6,6,6,6, 15s rest


Cable Shrugs, 3s peaks
100x8,8,6,6 RP / drop 80 iso @30s

[StinnerOzz]

11/13


LOWER #1
ABS, CALVES



Warmups

Skater Squats: 4,4 each alternating no rest
SS Frog Crunch: x12
SS Seated Leg Curls: 50x15

Skater Squats: 4,4 each alternating no rest
SS Frog Crunch: x12
SS Seated Leg Curls: 60x12



Elevated BB Split Squat, 15s stretch 1st rep each
95x10, 85x10, 95x8, 105x6


Leverage Squat Calf Raise
3s peaks: 110x12, 130x12
2s peaks: 170x8, 190x8, 190x8
1s peaks: 200x12, 200x4,4,6, 15s rest

Tired and weak today so I split up the 2nd set of 200



Crunch: +25x12
SS oblique jackknife: 8 each
SS crunch: +25x8
SS Seated Russian Twist: +15x30 total
SS crunch: x12
SS oblique jackknife: 12 each
SS Hollow Body iso 25@15s
+stretching



Single leg Compact Leg Press Press
220x3,3,3,3,3 each alternating / both x20
Skipped 2 sets (180x4,4,4,4,4 & 200x4,4,4) in favor of the split squat prior
Added 2 alternating sets of 3 each


Skipped Cable Pullthroughs all together. I just wanted to be done. It was either hamstrings or abs, and I didn't need to help my legs get fatigued any further for hockey later this week.


______



11/14


UPPER #1
PULL / ABS



Pullups SS Cable Leg Raise
4 wide, 4 close / 10x20
6 wide, 6 close / 15x12


Leverage Squat Hise Shrugs
180x20, 240x15, 290x20, 290x20


Unilateral Landmine Rows
65x8
75x5,3,2 alternating no rest
85x4,3,2 alternating no rest


Medium Width Pullups
+25x8
+45x5 drop BW x4 w/5s negatives


Cable Shrugs
75x12 w/3s peaks / 20 half-reps @ top
100x8 w/3s peaks / 10 half-reps @ top


Absolutely exhausted and unmotivated today. Skipped biceps and I'll do them sometime later this week.


PUSH tomorrow, hockey the following 2 days.

[StinnerOzz]

UPPER #2
CHEST / DELTS
+BICEPS

Gonna give triceps their known day on a hockey day. Almost no choice but I'm still dragging ass so doing what I've done so far this week has been a triumph.



Slight Incline #2 Cable Fly
45x15, 60x12, (#1) 75x10


DB Curls SS Hammer Curls
30x10 / 8
35x8 / 6
25x15 / 20


Slight Decline DB Press
#2, 80x10 +8 top partials
#2, 80x8 w/extra half reps @ top
#2, 80x10 w/extra half reps @ top
SS High Pulley Downward Fly: 21s @50


Upward Cable Fly iso / reps
45 @10s / x8
15s rest / 35 @ 10s / x6
20s rest / 25 @ 15s / Xbox


Concentration Curls
35x8,6,6,6,4,4, alternating no rest
40x3*,5,4*,6, alternating no rest
* extra half rep @ top
Left elbow bugged me so I didn't go as heavy as last time.




Kneeling Cable Shoulder Press
3s con/ecc
50x10,8,8,6, 15s rest


Cable Side Laterals iso / reps
20 @ 5/5, 4/4, 3/3, 2/2, 1/1
15 @ 5/5, 5/5, 3/3, 3/3, 2/2

[StinnerOzz]

TRICEPS

Just a quick one today w/my friend who came over to get his session in.

Various reps throughout. I didn't really keep track as much as just feel for a pump.



V-bar Pressdowns
35 x 3 sets

Rope Pressdowns
45 x 2 sets

Straight Bar Pressdowns
45 x 3 sets

Face Fwd Extensions
45 x 3 sets

[StinnerOzz]

FULL BODY
UPPER / LOWER #3
Won hockey the past 2 days. Advanced in playoffs

Hockey was 1 & 2. Legs are fatigued, inner quads are a little sore. Just a little for them today.



Leg Extensions SS RDL
35x20 / 135x8
60x15 / 155x8
80x15 / 185x6
115x15 / 205x6
135x15 / 225x6


Slight Incline #1 Cable Press w/2 half-reps @ top
50x10, 60x10, 80x8
100x6 / Incline #2 w/1 extra half rep @ top x6 / drop flat x5


Pullups
6,6,6, 15s rest
5,5,5,5, 15s rest


Rev. Incline Cable Converging Rows
100x8,6,5,4,4,3, 15s rest



Haven't done RDL in a long time, the 225x6 was easy but I didn't want to push my back by going heavier.

Feeling very unmotivated lately…makes me want to/have to go for volume/pump instead of intensity.

[StinnerOzz]

UPPER #1
CHEST / BACK / ABS


Tuesday: delts/arms
Wednesday: hockey!
Thursday: bulk hard 😅
Friday: legs, hopefully



Gironda Dips SS Straight Bar Cable Rows
6 / 120x10
8 / 140x10
10 / 170x6
10 / 170x6


Rev Crunch, bent knee, quick reps SS Slow Mountain Climber Stance Knee Tuck/Torso Rotation
25 / 15 each
25 / 15 each


Gironda High Pulley Row: 70x10
RP Neutral Grip Pulldowns: 21s @ 120, +10s iso last rep
RP Rack Pullups: x6 full / x6 top / 6 bottom


V-Sit Russian Twist
+20 @30s,20s,15s RP


Parallel Dips SS Neutral Pullups
BW x20 / 8
+25x12 drop BW x8 / +25x6 drop BW x4
+35x10 drop BW x8 / +35x6 drop BW x8

[StinnerOzz]

UPPER #2



ARMS - priority workout. Gotta keep this up. Biceps are coming up big and triceps are no longer my best part. Not doing all the heavy work I used to in the gym has apparently caught up with me

Ordered an SSB and new seated calf machine. Hopefully I actually put the SSB to use. Sold my old calf machine already, too.

No hockey tomorrow after all, so I'll do a felt priority workout instead. Legs Friday hopefully.





EZ OH Extension (no lockout, focus on stretch): 60x20
SS Flat Skullcrushers: 60x20
SS CG Bench: 60x20

60x20 / 60x20 / 60x20
70x20 / 70x20 / 70x20


Rope Pressdowns
Bottom partials: 25x30
Top partials: 25x30
15s rest / full: 25x15 drop 20x15


CG Pushups x50
drop / top partials x25
drop / knee supported x10-15
2 minute set 😵



DB Hammer Curls
30x15, 35x12, 40x12, 45x12
50x8,6,4,4 RP

[StinnerOzz]

UPPER #3
LOWER #1
DELTS / LEGS




Partial Side Laterals, bottom, (45* to include rear delt)
20x15, 25x15, 15x15


Partial Side Laterals, top, (45* to include rear delt)
10x 20, 20x12, 20x12


Incline #5 Side Laterals
10x10, 10x10, 10x10


Incline Cable Laterals (facing stack, horizontal pull)
25x12, 25x12, 30x10


Landmine Laterals (facing bar)
12, +10x10, +10x10 each




Just in case I can't so legs on Friday, here's something:

Leverage Squat Machine
180x10, 180x10, 180x15

Leg Extensions
95x15, 95x15, 95x15

[StinnerOzz]

UPPER #1

BACK
+ ABS / CALVES



Crazy busy weekend; wanted to get in a lift before I missed 3 days in a row. Early morning workout to boot, ugh.

Hockey playoffs Wed & Thurs, so no leg work this week unless it’s Friday. I got a new safety squat bar and calf machine, though! Calf machine feels better throughout the movement, but the knee pads are painful. ****! Might have to try to buy new padding and hack up a way to improve them…smh.



BB Rows
135x20, 165x15, 185x12, 205x8
225x6,5,4*,4*,4* RP
*snatch grip
SS Rope Pulldowns
70x10, 3s concentric, 2s peak, 5s negatives


Twist Crunch
x10, x10, x10 each side


Leverage Squat Calf Raise
2s peaks: 110x15, 130x15, 150x10,8,5 RP
1s peaks: 180x8,8,6,6, 15s rest
drop 140x6* / drop 115x5* / drop 90x5
*3s peaks, 5s negatives



Pullups
+35x8, +45x6, +60x6, +70x6, +90x4
Left delt (the good one) felt a pinch at full extension so I cut ROM a couple inches to keep from overstretching. Felt fine.



Crunch: +35x8
SS oblique jackknife: 10 each
SS crunch: +25x10
SS oblique jackknife: 8 each
SS crunch: +25x6

RP Seated Russian Twist: +15x20 each
SS Hollow Body reach/pull: 25x10 +8 each unilateral



Seated calf raise
70x30
90x20,10,10 RP

[StinnerOzz]

UPPER #2

CHEST / TRICEPS



Slight Incline #1 Cable Press
70x20, 90x15, 100x12
120x8+8 top partials


High Pulley Downward Flies
21s @50
21s @70
21s @80


Slight Decline DB Press
80x10,8 RP
Didn't push it; left delt was still iffy.

SS Cable dip motion move, Rev. Grip (#4)
80x12,8 RP drop 50x15,12 RP


Slight Incline #2 DB Press
60x8, 60x8, 3s negatives




Rope Pressdowns SS Fwd Cable Extensions
40x12 / 40x10
40x10 / 40x8
40x10* / 30x10*
+10s iso/negative final rep

Lying Cable Tate Press
20x15, 25x12 each

DB Tate Press
30x12, 40x10
SS Parallel Dips x8 w/3s peaks





Delts & biceps tomorrow

[StinnerOzz]

UPPER #3
DELTS / BICEPS




Partial Side Laterals, bottom, (45* to include rear delt)
25x15, 25x15, 25x15


Partial Side Laterals, top, (45* to include rear delt)
20x12, 20x12, 20x12


Incline #5 Side Laterals
10x10
10x8 w/10s peak/negative final rep
10x6 w/3s peaks/negatives


Cable Upright Rows iso/reps
60 @10/10
50 @10/10 +20 iso


Landmine Laterals (facing bar)
+15x5,5,5,4,3 each alternating no rest




Hammer Curls
Bar: 60x20, 80x12, 90x12
DB: 50x8,6,4 RP



Cable Curls to ears, 3s peaks
25x10 +10 bottom partials
30x8 +8 bottom partials
40x6 +6 bottom partials +10s iso

[StinnerOzz]

LOWER #3
+ ABS & CALVES


Hockey was 1 & 2. Two teams, 2 playoff losses, 2 horrible nights for puck luck,but at least I was productive. Just not enough.




Landmine Rev. Lunge
45x5, 45x5, 60x4, 70x5 each


Tib bar (new one)
+10x30, +20x20, +30x15, +30x12


Safety Bar Squats
135x12, 155x5, 175x4, 185x3, 205x5, 225x4


Safety Bar Calf Raises
155x20, 155x20, 175x15, 185x15, 205x10, 225x12


Seated Cable Crunch, facing away
50x10, 50x10, 50x10


Leg Extension
2up/1down 70x8 each / both x8
2up/1down 70x8 each / both x8


Seated Leg Curls
2s peaks/3s negatives: 45x8
SS 2up/1down: 45x8 each
SS 2s peaks/3s negatives: 45x10


Twist Crunch: x10 each side
SS Seated V Russian Twist: +15x20 each
SS Hollow Body w/reach-pull: 45x10





Left it at this today because I have no hockey and can fit 2 legs days into the next week and will hit hamstrings good.


Never used a SSB before. Took it easy as I haven't done true parallel/non-box squats in forever, my form is laughably weak, AND legs are fatigued from hockey. But this is a nice, easy starting point to work from.

I need to do some real leg strength work, and this bar is the excuse to get going on it. I'm so weak from my 300lb rep days, 15+ years ago 😂, but hypertrophy-only training will do that to you.

Not sure the SSB calf raises were a great idea with all the machines I have, but it was something different anyway. I thought it'd be easier to balance.

[StinnerOzz]

UPPER #1
PUSH
CHEST / DELTS / TRICEPS



Flat DB Press
60x20, 70x15, 80x15


Horizontal Cable Press (decline press angle, bench #4 + stack #11)
SS Upward Fly
70x12 + 8 bottom partials / 25x12
85x12 + 6 / 30x12
100x10 +8 / 40x12


Machine Flies, non-peak
90x20, 110x12, 120x12 +20s iao/negative final rep


Guillotine Press
135x8,8,8, 20s rest
60s rest 135x20




Extended break for work…then came back to do delts. Hopefully lower body tomorrow.




Landmine Linebacker Shoulder Press
90x10,10,8,8*,6*, 15s rest
*30s iso hold @ final rep



Pressdowns
V-bar: 60x8 + 9 top partials + 10s iso
Narrow straight bar: 60x8 +10 top partials + 20s iso/10s negative final rep
Wide straight bar: 60x10 + 8 top partials + 20s iso



DB Side Laterals
30x8 drop 25x5 drop 20x8 drop 15x12
25x10 drop 20x8 drop 15x10


Cable Rev Grip X Tricep Extensions
30x15, 40x12, 50x10


Rev Machine Flies
110x12, 100x15
100x15 +15 bottom partials
100x12 +20 bottom partials


Cable X-Laterals
15x8,6,6 RP

[StinnerOzz]

LOWER #1
+ ABS & CALVES


Not much for legs after all, they were still a bit fatigued. But I got the small stuff enough now, so I can focus more on legs later this week.




Landmine Goblet Squat
45x10, 65x10, 80x8, 95x8


Tib bar
+10x30, +25x20, +30x15, +30x15


Seated Calf Raise
70x30, 90x20, 110x15, 130x12


Twist Crunch: x10 each side
SS Seated V Sit Pike: x20
SS Hollow Body w/reach-pull: 20x20


Seated Cable Crunch, facing away, 3s peaks/negatives
50x6, 40x8, 40x8


Compact Leg Press Calf Raise
270x10*
320x8*
360x10 + 10 top partials + 10 bottom partials
*2 half reps @ top


Compact Leg Press
270x20
320x15


Twist Crunch: x10 each side (+10s iso to start each side)
SS Seated V Russian Twist: +15x20 each
SS Side To side seated leg lifts over a DB: x20 total
SS Hollow Body w/reach-pull: 25 iso @15s + 10 reps


Seated Leg Curls
3s peaks/negatives: 60x10
15s rest / 2up/1down: 60x6 each
20s rest / 60x15 straight

[StinnerOzz]

UPPER #2

PUSH
BACK / BICEPS / TRAPS




BB Rows SS BB Shrugs
135x20 / 135x20
165x15 / 165x15
185x12 / 185x20

Rows: 205x8 drop 155x15,10,10 RP

Shrugs: 225x15,10 RP drop 175x15,10 RP



Pullups SS Rope Pulldowns
Wide +70x5 / 50x8, 3s conc/peak/neg
Neutral +70x5 / 75x6, 3s conc/peak/neg
Neutral +70x5 / 90x6-8?, 5s peak/3s neg



DB Shrugs
80x20 drop 50x10 3s peak/neg
80 iso @10s, 5 reps, iso @10s, 5 reps, iso @10s, 5 reps / drop 50 iso @20s / 10 reps



Wide Cable Curls iso/reps
50 @ 20s / 10
50 @ 15s / 15

Cable cross body curls
30x6,6,6 +20 top partials, each alternating no rest



Seated Cable Pullovers
70x15, 70x15, 90x10



Seated Incline DB Curls
35x6 + 6 top partials / drop 20x10 + 20s iso

[StinnerOzz]

LOWER #3
+ CALVES



Landmine Rev. Lunge
45x5, 45x8, 60x6, 70x6 each



Tib bar
20x40, 30x20, 30x15, 30x20



Safety Bar Squats
135x12, 135x8*, 155x12*, 175x6*, 195x3, 205x2,2,2, 30s rest
*w/belt

Holy hell, my core strength for squats is ****. I tried to type "shot" there, but my phone autocorrected and I really can't argue it. To be expected when you largely ignore such things for years, but still…



Compact Leg Press Calf Raise
2up/1 down
140x15, 160x12, 180x12
210x10 / both x15



Standing Cable Hamstring Kick
25x10, 20x15, 25x15 each



Leg Extensions
60x8 w/2 extra partials @ top / both x10
60x10 top partials / 10 full / 10 bottom partials
75x12 top partials / 12 full / 12 bottom partials

[StinnerOzz]

UPPER #1
CHEST / BACK




Decline #1 BB Bench, no lockout
135x20, 155x15, 185x12
Left delt still bugged me, kept it light.



Neutral Pulldowns
120x15, 140x12, 160x10
180x6,6,6, 15s rest



High Pulley dip push
60x20, 80x12, 90x12



Rev Incline Converging Cable Row
90x12,8,6,4 RP



Slight Incline #2 Cable Press
21s @70
90x10 +10s peak/neg final rep
110x10
130x8
SS Upward Cable Fly: 40x6 drop 30x6 drop 20x10



Ring Y-raise
7
7 +10s iso
Rep + iso @ 5s, 5s, 3s, 3s



BB Dips
6
Kept hitting my torso, too fatigued to keep going. **** it

[StinnerOzz]

UPPER #2
ARMS



Delts tomorrow, a little for abs today & tomorrow. They’re tight and sore from yesterday so I’ll let them recover more. Hockey Wed & Thur; legs Friday hopefully.




OH DB Extensions
20x20, 25x15, 30x12
35x12 +6 bottom partials
40x8,5,4 each alternating no rest



Spider Curls
25x15, 30x12, 35x10
35x8,4,4 each alternating no rest



Hammer Bar Curls: 5/5/5 @70
SS Hammer Bar French Press 21s @70
15s rest
DB curls: 30x6 2s peaks
SS Rope French Press w/3s peaks: 70x12
SS Tail Ends: 70x10
30s rest
High Pulley Cable Curls: 50 10 drop 40x10
15s rest
Rev Grip Pressdowns: 40x5 narrow / 5 wide
add 50x4 narrow / 4 wide
add 60x5 narrow / 5 wide (all loose)



Parallel Dips
20 +10s iso
10 w/5s peaks
8 w/5s peaks



Incline Cable Crunch, facing away
50x15, 50x20, 60x15


Ab Wheel full rollout negative + rep (knees)
x8

[StinnerOzz]

UPPER #3
DELTS

Ending up having to do a quick one between meetings.



DB Side Lateral Raise
20x12
25x10
25x10
30x8 drop 15x15
30x8 drop 15x15 slow bottom partials



Bent BB Rear Raises
45x20
65x10 drop 45x20 bottom partials
65x10 drop 45x20 bottom partials



Landmine Linebacker Shoulder Press
110x12
110x12
125x8 drop 65x10 bottom partials / 10 top partials



Incline Rear Delt Around-the-worlds
15s x8
10s x15