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  1. #511
    Death Metal Madman StinnerOzz's Avatar
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    LOWER

    Lept away from bar work because I have an incredible sunburn everywhere. Even my shirt hurts it. Could have done hack squats, but had to move quickly and be 100% sure of my weight loads.




    Seated Calf Raise, heels rotated at peaks, 2s stretch, 4s peaks
    100x10?
    90x10 drop 70x10 drop 50x8

    Alternating Single Calf Raise off a step, 3s peaks, x2 at a time
    12,6 RP each
    12,6 RP each

    Tibialis DB Raise, varying lift, negative, peak, and stretch times
    40 @120 seconds
    50 @90 seconds




    Lying Leg Curls SS w/sissy Squats
    80x6 / 8
    15s rest 80x8 / 6
    25s rest 90x8 / 8
    40s rest 90x12 / 10


    Leg Extensions w/3s peaks and negatives, toes in 140x8 drop 120x6
    SS w/Lying Leg Curls 70x15 w/2s peaks / drop 50x8 each 2up/1down
    SS w/Leg Extensions 200x10


    Wide Horizontal Machine Leg Press 1up/2down, as slow as possible, each leg at a time
    100x3 each / add 120x3 each / add 140x5 each / add 160x4 each / RP add 180x12 each (2 reps at a time)




    Also did 6-8 sets of 12-15 rope face pulls for rear delts in between.
    Last edited by StinnerOzz; 09-18-2019 at 07:17 PM.
    Lifting. Hockey. Headbanging.

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  2. #512
    Death Metal Madman StinnerOzz's Avatar
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    PUSH DAY


    DB Press, Guillotine style (couldn't get a BB Bench setup)
    50x20, 60x15, 70x12

    Flat BB Bench, cluster set, none to failure except *
    185x8,6,6*,4,4,4,4*

    Gironda Dips - 30s rest between each
    6, 6, 6,

    Machine Flies w/3s peaks & negatives
    150x6, 170x5, 190x6



    DB Side Laterals 25x (reps/peak holds in seconds)
    x6/6 no rest
    x5/5 no rest
    x4/4 no rest
    x3/3 no rest
    x2/2 no rest
    x1/1

    Repeat with 20s
    This makes you burn out FAST! I was a little surprised.



    Floor Dead Stop Skullcrushers
    95x8,6,5 RP

    Fwd cable extensions
    100x20
    120x10 drop 100x10



    Squat Machine Calf Raise, big stretch
    140x8,6,6(self-spot on 2),5,4,4,4,4 RP
    Lifting. Hockey. Headbanging.

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  3. #513
    Death Metal Madman StinnerOzz's Avatar
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    Really enjoyed the traditional split last week, and I have a lot of crap to do this week, so I’m going to do it again. I’ll probably add a 4th day on Saturday, in which case I’ll do all the big stuff/full body.


    PULL DAY



    Straight-arm pressdowns: warmups on light stack instead of heavy this week. Various numbers


    Hex Bar BB Rows, cluster set, nothing to failure: 165x10,8,6,6


    Double Handle Overhead Cable Row/Pulldown (similar to J pull), w/2s peaks
    70x10, 70x8, 70x8


    Snatch Grip High Pulls
    155x6, 165x4, 165x4
    185x2,2,2,4 - cluster set (add reps)


    Diverging Pulldowns, 10s negatives
    240x5




    Squat Machine Calf Raise, big stretch
    140x8,6,4 RP w/1 or 2 reps being self-spotted
    120x6 drop 90x8 drop 70x8

    Seated Calf Machine 2up/1down
    70x10 each drop 50x8 each
    50x15 each




    Decline Bench Crunch w/5s peaks
    8, 8, 8

    Ab bench trunk curl x10
    SS w/Oblique jackknife x10 each
    SS w/Frog Crunch x15




    Preacher Bench Spider Curls 35x10 drop 30x8 each arm
    RP w/DB curls 40x4

    Arm Blaster Curls 3s concentric/eccentric: 60 @ 120 seconds

    BB Drag Curls
    85x10,5,4 RP
    Lifting. Hockey. Headbanging.

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  4. #514
    Registered User Cantplankwell's Avatar
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    Hey there Stinner

    Hows the week going without hockey, you certainly must feel you have extra energy in the gym?

    Nice numbers on the push presses the other day, not sure I have seen you do those before..., do you do a slow negative with those?, good effort and variety all around.

    I read up on the cluster sets today, its an intersting concept and maybe that would be another tool for me to exploit in bench pressing. I have taken some time away from the pressing as my shoulders have been dropping some hints that I need to take it easy or find a new method. I am going to get back into it next week, but only one day, as opposed to benching on all three, might just do dumbbels for high reps.
    Strength + Cardio + Proprioception = dominance
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  5. #515
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Hey there Stinner

    Hows the week going without hockey, you certainly must feel you have extra energy in the gym?

    Nice numbers on the push presses the other day, not sure I have seen you do those before..., do you do a slow negative with those?, good effort and variety all around.

    I read up on the cluster sets today, its an intersting concept and maybe that would be another tool for me to exploit in bench pressing. I have taken some time away from the pressing as my shoulders have been dropping some hints that I need to take it easy or find a new method. I am going to get back into it next week, but only one day, as opposed to benching on all three, might just do dumbbels for high reps.

    I'm actually getting so mentally worn out elsewhere, that I feel more tired than usual! Hockey and the gym are a mental release for me so without that, and less time in the gym, I feel like it's impacting me negatively believe it or not.

    Slow, controlled negative on push presses. I used to do them a long time ago but have gotten away from doing a lot of direct delt work. Trying to catch my side & rear delts up so I try to let my fronts get worked from chest movements only. The last time I remember doing any was sometime last year or early this year; a couple friends were doing them and I had a little time to kill, so I jumped in and hit a few sets.

    I like the cluster set stuff. I'm not sure it does as much for me as traditional BB style work, though, so I combine the two. It should help with shoulder issues though, you'll be staying away from too much fatigue and stress.
    Lifting. Hockey. Headbanging.

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  6. #516
    Death Metal Madman StinnerOzz's Avatar
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    PUSH DAY




    Guillotine Press
    115x20, 135x12, 165x10


    Flat BB Bench, cluster set, none to failure
    185x8,6,4,4,5

    SS w/Slight Incline DB Press/fly w/3s peaks & negatives
    60x8


    Gironda Dips - 30s rest between each
    8, 8, 8


    Machine Flies w/3s peaks & negatives
    190x6, 190x6

    -----

    Calf raise off a step w/deep stretch
    Single x8 / double x15
    Double x20

    Seated Calf Machine 2up/1down
    70x12 each / drop 50x8 each
    50x15 each
    50x15 each

    -----

    DB Side Laterals reps/peak holds, no rest between:
    20x 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
    15x 6/6, 5/5, 4/4, 3/3, 2/2, 1/1

    -----

    V-bar pressdowns
    120x15, 140x12, 160x10

    Cable Rope French Press
    80x12 drop 60x10 drop 40x10
    Lifting. Hockey. Headbanging.

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  7. #517
    Death Metal Madman StinnerOzz's Avatar
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    Skated an entire game Thursday, skipped my 2nd game because I got into a small accident between games while on a food run. Spent all day Friday messing with insurance and stuff, didn't eat much, and now I have to deal with my Saturday morning leg workout. Thank God for caffeine!

    Did some random Ab work at home this week.




    LOWER DAY



    Seated Calf Machine
    90x8
    90x15 SS w/standing raises / toes in x20

    2up/1down
    70x12 each
    70x15 each
    80x8,6 RP each

    Squat Machine Calf Raise w/2s peak & deep stretch
    70x6,6,6,4,4,4 RP


    DB Tibialis Raise 222 tempo
    60x12+3 pulses / x10 / x10+3 pulses RP



    Will do more tibialis raises next week.


    -----


    Leg Extensions SS w/Lying Curls SS w/Skater Squats
    140x12 / 70x12 / x10 each


    Skater Squats SS w/Lying Leg Curls
    15 each / 80x12


    BB Hack Squats
    185x5, 225x6, 225x6, 265x5
    Haven't done these in almost 10 years! Used to do 225x12 at minimum, but also not first thing in the morning with no belt. This wasn't really bad at all I guess. Would have had more on my last set but I got caught on my hamstrings twice! Almost lost the bar completely.


    Lying Leg Curls w/2s peaks
    100x10
    110x10 drop 90x4


    Unilateral Leg Extensions
    70x8 / 8 / add 80x6 / add 90x10 each alternating w/no rest


    Lying Leg Curls 2up/1down
    70x12 each
    Lifting. Hockey. Headbanging.

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  8. #518
    Death Metal Madman StinnerOzz's Avatar
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    Another busy week so I'll do another week of low-frequency/high-vol work. Last night:



    PULL DAY


    Straight-arm pressdowns: warmups on light stack. Various numbers


    Hex Bar BB Rows, cluster set, nothing to failure: 165x10,8,6,6


    Double Handle Overhead Cable Row/Pulldown (similar to J pull), w/2s peaks
    70x8, 70x8


    Rev. Grip Pulldowns
    150x5 w/5s peaks / 150x5 straight reps
    140x6 w/5s peaks / 140x6 straight reps


    Snatch Grip High Pulls
    155x6, 165x4, 165x4
    185x3,3,3,3 - cluster set
    (Last week:2,2,2,4)

    -----

    Dual rack Standing Calf Raise, flat
    150x10, 180x10, 210x8

    Seated calf toe press machine
    180x10 add 200x6 add 220x4 add 240x3 add 260x8ish
    Drop 220x8 drop 180 xF w/held peaks and stretches

    -----

    Preacher Bench Spider Curls 35x10 drop 30x10 each arm
    RP w/DB curls 35x8

    Arm Blaster Curls 3s concentric/eccentric
    60 @ 60 seconds
    60 @ 60 seconds
    How the hell did I do these for twice as long last week!?
    Lifting. Hockey. Headbanging.

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  9. #519
    Death Metal Madman StinnerOzz's Avatar
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    PUSH DAY



    Guillotine Press : 115x20, 135x12, 165x10

    Flat BB Bench, cluster set, 1 rep short of failure on last 3 sets: 185x8,6,5,5,6 (+3 total)

    Slight Incline DB Press/fly w/3s peaks & negatives: 60x10

    Gironda Dips w/5s negatives - 30s rest between each
    5, 4, 4

    Couldn't get near the machine fly, so I did heavy close grip bench for the first time in a while.

    -----

    Crunch w/5s peaks x8
    SS w/Seated jackknife x12

    Crunch w/5s peaks x8
    SS w/v tucks x12

    Decline bench crunch x10 w/2s peaks
    SS w/decline bench Rev Crunch x8

    Oblique jackknife x12 each
    SS w/Frog Crunch x30

    -----

    DB Side Laterals reps/peak holds, no rest between:
    25x 1/1, 2/2, 3/3, 4/4, 5/5
    20x 1/1, 2/2, 3/3, 4/4, 5/5 RP x3/3, 2/2, 1/1

    -----

    Flat CG Bench
    135x15 add 155x5 add 175x3,2,2 RP

    Cable Rope French Press, dual stack weights
    100x10 drop 80x8
    SS w/rope pressdowns 80x12
    Lifting. Hockey. Headbanging.

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  10. #520
    Death Metal Madman StinnerOzz's Avatar
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    LOWER DAY



    Seated Calf Machine, twist heels
    90x10, 90x15

    2up/1down
    70x15 each
    80x10,8,6 RP each

    Squat Machine Calf Raise w/2s peak & deep stretch
    80x4,4 RP drop 70x5 RP drop 60x5 RP drop 50x5

    DB Tibialis Raise 222 tempo
    60x12 +6 pulses
    RP 50x10
    RP 40x10

    -----

    Sissy Squats SS w/Lying Curls SS w/Skater Squats
    6 / 70x12 / 10 each
    8 / skaters 10 each / Curls 80x12


    Had no free bars to do hack squats this week, so I did leg press

    Wide Stance Leg Press
    360x12,8,8,8,8,8 RP


    Lying Leg Curls w/2s peaks
    2s peaks: 110x12 drop 90x6 (+2 each)
    2up/1down: 70x10 each (-2) RP 70x6 each (+1)


    Leg Extensions
    190x12 drop 170x12


    -----

    Decline Crunch w/5s peaks x8
    SS w/decline bench Rev Crunch x8

    Decline Crunch w/5s peaks x8
    SS w/decline bench kinda-dragon-flags x6




    Well… Next hockey season (2 weeks) I'll be back to Tues & Thurs. High frequency leg workouts can't happen unless I do them on Fri & Sun, and that messes up my Sat workouts w/my wife. Maybe I'll do 1 big leg workout on Sat, and Mon/Wed/Fri will be upper in some capacity. Either low vol everything or moderate vol chest/back twice and low vol everything once. Probably add calves into the mix as well.

    As far as hockey goes, after winning only 1 game on the season we beat the best team in the playoffs and advanced to the finals next week! I assisted the game winner. We only have 4 teams in the league so one measly playoff win gives us a chance to win it all ������

    My other team won as well (3g1a and trucked someone which almost caused a line brawl at the end). Now this team's semifinals are back to back with my other team's championship, and if we win the semis our finals directly follows my first championship game…a possible 3 games in a row! I am going to be BEAT.
    Last edited by StinnerOzz; 08-24-2019 at 10:12 AM.
    Lifting. Hockey. Headbanging.

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  11. #521
    Death Metal Madman StinnerOzz's Avatar
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    PULL DAY



    Straight-arm Pressdowns SS w/Face Pulls: warmups on light stack. Various numbers


    Hex Bar BB Rows, cluster set, nothing to failure but close
    165x12(+2),8,6,6

    Meadows Rows
    70x10 / 8 / 6 alternating no rest

    Rev. Grip Pulldowns w/5s peaks
    160x7 / drop straight reps 140x12

    Snatch Grip High Pulls
    155x6, 165x4, 165x4
    185x3,3,3,5 - cluster set (+2)

    -----


    Seated Calf Machine, twist heels & big stretch (not held, but deep)
    90x10, 90x15
    90x15 +5 deep/no twist
    90x20 deep/no twist

    Seated machine tibialis raise
    90x30 these sucked

    DB tibialis raise 60x100 seconds

    -----


    DB Curls 30x6 add 35x4 add 40x4
    RP DB Hammers 45x8,5,4 RP

    Outward cable Curls
    30s x 90 seconds

    Cable Curls to ears w/2 half reps @ peaks each
    40x8
    Lifting. Hockey. Headbanging.

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  12. #522
    Death Metal Madman StinnerOzz's Avatar
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    PUSH DAY

    Guillotine Press : 135x12, 135x12, 175x10 (+10lbs)


    Flat BB Bench, cluster set, none to failure
    185x8,6,5,5,6
    Last week was +3 total, and these were easier. Staying here is good, I'll add weight next time.


    Gironda Dips, 30s between sets
    12, 10, 8


    Machine Flies cheat reps w/spotter
    200x6 w/5s negatives
    210x6 w/5s peaks

    -----

    Crunch w/5s peaks x8
    SS w/V Tucks x10

    Crunch w/5s peaks x8
    SS w/V Tucks x12

    Decline Bench kinda-dragon-flags x6
    SS w/decline bench crunch w/3s peaks x15
    SS w/Oblique jackknife x10 each
    SS w/Frog Crunch x15

    -----

    DB Side Laterals reps/peak holds, no rest between:
    25x 1/1, 2/2, 3/3, 4/4, 5/5
    20x 1/1, 2/2, 3/3, 4/4, 5/5 RP x3/3, 2/2, 1/1

    -----

    Flat CG Bench
    135x10 add 155x8 add 175x5,3,3 RP
    Lifting. Hockey. Headbanging.

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  13. #523
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post



    Well… Next hockey season (2 weeks) I'll be back to Tues & Thurs. High frequency leg workouts can't happen unless I do them on Fri & Sun, and that messes up my Sat workouts w/my wife. Maybe I'll do 1 big leg workout on Sat, and Mon/Wed/Fri will be upper in some capacity. Either low vol everything or moderate vol chest/back twice and low vol everything once. Probably add calves into the mix as well.

    As far as hockey goes, after winning only 1 game on the season we beat the best team in the playoffs and advanced to the finals next week! I assisted the game winner. We only have 4 teams in the league so one measly playoff win gives us a chance to win it all ������

    My other team won as well (3g1a and trucked someone which almost caused a line brawl at the end). Now this team's semifinals are back to back with my other team's championship, and if we win the semis our finals directly follows my first championship game…a possible 3 games in a row! I am going to be BEAT.
    Good work on the win! And good luck in the final!
    I finally woke up this past weekend and realized I could be on skates in a couple of weeks..know what that means?...running intervals and sled pushes!!

    Originally Posted by StinnerOzz View Post
    PULL DAY



    Straight-arm Pressdowns SS w/Face Pulls: warmups on light stack. Various numbers

    Tried the straight arm just recently....good burn!!, Ill be doing it again.
    Strength + Cardio + Proprioception = dominance
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    Originally Posted by Cantplankwell View Post
    Good work on the win! And good luck in the final!
    I finally woke up this past weekend and realized I could be on skates in a couple of weeks..know what that means?...running intervals and sled pushes!!



    Tried the straight arm just recently....good burn!!, Ill be doing it again.
    I have trouble w/the form sometimes, but as long as you squeeze your lats hard at the contraction you will feel them nicely! I'm not sure what they might offer in the way of functional strength/performance, except perhaps some shoulder stability & strength (good for you!). If you go heavy they're good for core balance, that's for sure. I try to stay light and squeeze the heck out of my lats, get them activated and ready for the upcoming heavy work, etc.

    Good luck getting going! Have fun with those sprints. I used to love them but after I stopped I absolutely dread starting them up again. Sled pushes are fun though! It's funny how once I get involved with something I lose track of things I used to do. Since I have to revert back to a 3-4 day split again, I should link up w/my old partner to do a weekly-bi-weekly sled/power day.

    I'm just sitting here killing the hours waiting for my meal times to come around so I can prep for hockey. Hopefully it's not like last season where I was so psyched all week, and then we laid an egg. At least I have 2 teams and 2 divisions to play for now, and my 1st game is w/the one that doesn't have in-fighting. That should set a good precedent and state of mind, assuming we don't get blasted. We have to go up against a guy who scored NINE f'n goals last week in their quarterfinals game. He's the entire team. Last time we played he put up 5 on our exhausted goalie before I got sick of it and shut him down. It's crazy how good I can be at that while being NOWHERE near the offensive player these other guys are. How can they be so good, yet shut down by me? And conversely, I'm so good at that but I can't dance around scoring loads of goals at will like they can. You'd think there would be a lot more equality in that. Goes to show how differently effective everyone can be! Usually when we play this team, this guy scores 1 or 2 great goals and then I make it my point to stop him. He's usually done for the entire game. The rest of the team hasn't got a prayer w/o him running the show. Let's just hope the rest of MY team can keep him in line when I'm not out there
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    Damn, I didn't win a single game tonight! Had yet another sub goalie in the lower division. Hit at least 5 posts all game myself, we couldn't catch a break! Finally with about 40 seconds left we scored 2 to tie it, played full 5min OT, and then lost in the shootout. I had the goalie beat on my attempt but flubbed the backhand.
    I assisted and then scored on our final 2. Quite a shift!

    Then in the higher division I had 1 good assist and that's all. Lost by 4 I think. Tie game until the 3rd and then it turned into a goal derby. Bummer night!
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    LOWER DAY


    Seated Calf Machine, twist heels: 90x12, 90x15

    2up/1down
    70x15 each
    80x10,8,6 RP each


    Tibialis raise (DBs on toes)
    40x6,6 each alternating / drop 35x6,6 each alternating / drop 30x8 each alternating
    3s peaks: 25x8, 25x10 each


    Squat Machine Calf Raise w/2s peak & deep stretch
    RP drop sets
    80x7,5,3 / 70x6,4 / 60x5,3 RP

    -----


    Unilateral Horizontal leg press machine
    100x8, 120x10, 120x10


    Lying Curls SS w/Skater Squats
    70x12 / 8 each
    80x12 / 8 each


    BB Hack Squats
    185x5
    Cluster sets: 225x5,3,3,3 / drop 205x4,3 / drop 185x4,4


    Lying Leg Curls w/2s peaks
    2s peaks: 110x12 drop 90x6
    2up/1down: 70x10 each RP 70x6 each

    -----


    Crunch w/5s peaks x8
    SS w/V Tucks x10


    V Tucks x12
    SS w/Crunch w/5s peaks x8



    Good enough, I'm beat.
    Last edited by StinnerOzz; 08-31-2019 at 08:01 PM.
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    Had another mini-break due to the holiday and my gym being closed for the week. Worked out at a PF today, will work out at home tomorrow, and my gym re-opens Saturday.

    Tues. hockey was canceled, but my old top-division team is back and called me up so I got to play anyway! Had 1g1a but we lost in the shootout. I didn’t shoot. This is the team w/the Euro pro and ex-jr. Exciting and tough! I’ll probably play half the season's games (5-6) and again do double headers on Tuesdays. 3 teams total. I'm ridiculous, but I can't say no to hockey.


    Tonight:


    UPPER


    Warmups
    Guillotine DB Press 50x20, 60x15, 60x15
    Pullups 8, 8, 8


    Flat machine press w/half rep at bottom
    150x10,5,4,3 RP

    Machine Rows, 3s peaks
    150x10,5 RP
    180x8,4,2 RP

    High pulley downward flies, (pec emphasis)
    40x15, 60x15, 80x12

    Wide Pulldowns, 5s negatives
    170x6 drop 145x5 drop 120x6

    Neutral pulldowns, straight reps 190x8,4,3 RP

    -----

    DB Hammer Curls: 45x10,6,4 RP
    SS w/OH DB extensions 35x15,10,8 - 10s between arms

    RP DB curls 35x15,10 RP
    SS w/Rope French press 100x15
    SS w/rope press downs 70x12
    SS w/tail ends 70x10
    SS w/machine dips 160x20,10 RP

    -----


    DB Side Laterals reps/peak holds, no rest between:
    25x 1/1, 2/2, 3/3, 4/4, 5/5
    20x 1/1, 2/2, 3/3, 4/4, 5/5 RP x3/3, 2/2, 1/1



    This gym sucked. No free bars or racks; just DB benches, 3 Smiths, and 60lb dumbbells - lol. I've been to some PFs that had 90lb DBs and more free weight stuff so I figured this big one would be OK. I was lucky to get in a good workout! I actually got in a killer one, everything was pumped as hell. Pecs were looking awesome afterward and I had good vascularity in my arms. I used to have that all the time, but since I stopped strict bodybuilding a couple years ago I lost it. Kinda weird, but nice to see it back. I was hoping they'd at least have a hack squat machine so I could have thrown some in, but nooooope.

    Tomorrow will be some BB leg work and possibly shrugs, Friday is most likely an off day, and Saturday will be full body compounds + abs/calves.
    Last edited by StinnerOzz; 09-04-2019 at 09:09 PM.
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    I am SO sore today. Crazy how a different workout can beat you up good, and how you can find success with most anything. I had to make due with extremely limited free weights, limited machines, and I'm still sore as can be. It's all in how ya do it! I didn't expect this though, but I'm happy. Anyway I don't think it's the best idea to throw in more upper work on Saturday, so I'll just push legs til then and keep this week as low vol/frequency week. Got plans tomorrow night w/the family so Sat. it is!
    Lifting. Hockey. Headbanging.

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    LOWER DAY


    Seated Calf Machine, twist heels
    100x12 SS w/V Tucks x12
    100x15 SS w/V Tucks x12

    2up/1down
    70x15 each SS w/V Tucks x10
    80x10,8,6 RP each (add weight)


    Squat Machine Calf Raise w/2s peak & deep stretch
    RP drop sets
    80x7,5,3 / 70x6,4 / 50x6,4 RP




    DB Tibialis Raise: 70x / drop 60x / drop 50x
    w/3s peaks: 25x8, 25x10 each


    -----

    Unilateral Horizontal leg press machine
    100x10, 120x10, 120x10+both legs frog stance x20


    Lying Curls (easy, cut back reps due to extra set above) SS w/Skater Squats
    70x10 / 8 each
    80x10 / 8 each


    BB Hack Squats
    185x5
    Cluster sets: 225x5,3,3,3 / drop 205x5,4
    Skipped a drop to 185 in flavor of a couple more reps. I'll add reps next time too.




    Frog Crunch w/5s peaks x15
    SS w/V-Sits x6
    SS w/Oblique Crunch (not jackknife) x8/6/6 each side, alternating
    SS w/ab bench trunk curl x6

    Lying Leg Curls w/2s peaks
    2s peaks: 110x12 drop 90x6
    2up/1down: 70x10 each RP 70x6 each




    Next week: Mon & Wed upper, Tues & Thurs hockey, Friday legs.
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    Just catching up on your journal and love it! Subb'd!

    What are tibialis raises? I had reconstructive foot surgery on my left foot years ago, had to have my posterior tibialis cut and stitched back to form a new arch...curious if these might help me keep from losing it all (along with the other exercises I do for it...).

    ~Athi
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    Hi! Thanks for stopping in and checking it out. I usually sit on a bench w/heels at the end and place a dumbbell between them. This allows me to get a nice stretch and contraction, plus keep myself planted on the bench. I vary my tempo as you can see, but my most common is just controlled reps with a slight pause at the peak of contraction and bottom of stretch. On the lift, try not to let your foot tendons and such take over, and focus on contracting with the tibialis anterior.

    I've done them seated and w/feet flat on the floor as well, but you lose the stretch unless you use a block to put your toes on. I prefer the bench, and rest pause sets really seem to bring success.

    What surgery did you have? My wife had a couple in recent years too.
    Lifting. Hockey. Headbanging.

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    UPPER DAY #1

    I have to do upper day #2 on Wednesdays only 48hrs after the first upper day, so I might have to dial this back a little. We'll see how this week goes!



    Warmups
    Guillotine Press : 135x12, 135x12, 175x10 (+10lbs)
    Straight-arm Pressdowns, heavy stack: 80x10, 80x10, 70x12


    Flat BB Bench, cluster set, last to failure: 195x8,6,5,5,5
    (+10lbs, 1 less rep on final set)


    Machine Rows, neutral grip, 3s peaks (seat #4)
    110x12; 150x8,4,4 RP


    High Pulley Flies for lower pecs: 40x10 add 50x10 add 70x8 add 100x12
    SS w/Gironda Dips x8


    Wide Pulldowns, 5s negs 170x6 drop 130x5 drop 110x6-8?
    Neutral, straight reps 190x7.5,3 RP



    DB Side Laterals reps/peak holds, no rest between:
    20x 1/1, 2/2, 3/3, 4/4, 5/5
    RP x3/3, 3/3, 2/2, 2/2, 1/1, 1/1



    DB Hammer Curls: 45x10,6,4 RP
    SS w/Rope French Press: 110x12 drop 100x8

    RP DB curls 30x20,12 RP … a few ugly reps all around. Far cry from last week.
    SS w/Machine Dips 160x20,10 RP
    Last edited by StinnerOzz; 09-09-2019 at 07:46 PM.
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    Originally Posted by StinnerOzz View Post
    Hi! Thanks for stopping in and checking it out. I usually sit on a bench w/heels at the end and place a dumbbell between them. This allows me to get a nice stretch and contraction, plus keep myself planted on the bench. I vary my tempo as you can see, but my most common is just controlled reps with a slight pause at the peak of contraction and bottom of stretch. On the lift, try not to let your foot tendons and such take over, and focus on contracting with the tibialis anterior.
    This has my curiosity piqued! I don't know how on earth I'll be able to isolate the t.a., but I'll give it a try. My surgery was the result of my posterior tibilais failing. I don't know the name of the exact surgery, but the surgeon cut my tendon, folded it over (had to do some work on the structure beneath it) and then stitched the tendon together again. I was NWB for 30 days, then he told me to lose the crutches and walk. I freaked out and begged for one more day. My foot was still slightly pointed because the tendon wasn't stretched yet. The next morning I climbed out of bed and forced myself to walk to the bathroom without my crutches. It didn't hurt but for some reason I had a visceral reaction of extreme nausea. I basically had to learn to walk again on my left side -- to rebalance and move, etc. I looked like Frankenstein's Bride, according to my friends, but I got the handicapped seats easily at the movie theater!!

    by the time of my follow up appointment in 30 days, I was jogging.

    Yeah. Hard to hold me down.

    I have an idea for an exercise for you for skating (my orthopedic exercise background is showing). If you were my client, I'd put you on the blue side of a Bosu in front of a cable system and practice shooting from both your left and right sides. This means grabbing the ball of the cable arm (with the arm set low) and swinging as if you're hitting the puck. Start with maybe 10# on the cable and work your way up. I'd suggest high reps on these because you gain a lot when you challenge yourself when you're tired. I had an 86 year old golf player who did this for his golf game. He shaved 13 points off his handicap in the few months I got him into this exercise. It's total body stability so forces strength out of every pore. Cable exercises on a Bosu are great for athletes.
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    Originally Posted by Athena View Post
    This has my curiosity piqued! I don't know how on earth I'll be able to isolate the t.a., but I'll give it a try. My surgery was the result of my posterior tibilais failing. I don't know the name of the exact surgery, but the surgeon cut my tendon, folded it over (had to do some work on the structure beneath it) and then stitched the tendon together again. I was NWB for 30 days, then he told me to lose the crutches and walk. I freaked out and begged for one more day. My foot was still slightly pointed because the tendon wasn't stretched yet. The next morning I climbed out of bed and forced myself to walk to the bathroom without my crutches. It didn't hurt but for some reason I had a visceral reaction of extreme nausea. I basically had to learn to walk again on my left side -- to rebalance and move, etc. I looked like Frankenstein's Bride, according to my friends, but I got the handicapped seats easily at the movie theater!!

    by the time of my follow up appointment in 30 days, I was jogging.

    Yeah. Hard to hold me down.

    I have an idea for an exercise for you for skating (my orthopedic exercise background is showing). If you were my client, I'd put you on the blue side of a Bosu in front of a cable system and practice shooting from both your left and right sides. This means grabbing the ball of the cable arm (with the arm set low) and swinging as if you're hitting the puck. Start with maybe 10# on the cable and work your way up. I'd suggest high reps on these because you gain a lot when you challenge yourself when you're tired. I had an 86 year old golf player who did this for his golf game. He shaved 13 points off his handicap in the few months I got him into this exercise. It's total body stability so forces strength out of every pore. Cable exercises on a Bosu are great for athletes.
    I couldn't find any great videos, but here's someone doing some ugly ones: https://www.youtube.com/watch?v=tc-k7hhAMbY

    The position is close, but you want to keep your body still and only move your feet. THIS video shows a better tempo, utilizing specialty equipment: https://www.youtube.com/watch?v=PnqOrXLqRks&t=35s.

    So to do it without special equipment, use a bench like video 1, but perform the exercise in a controlled manner like video 2.


    That surgery sounds awful close to what my wife had, though it may have been done to a different muscle. I remember the pain she was in on both feet, that's for sure! She has to take precaution with some supportive tape when she runs at all still.

    Should that bosu ball exercise be done explosively to mimic a shot? Sounds interesting!
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    UPPER DAY #2


    Warmups
    Gironda Dips 8, 8
    Neutral grip Pullups 8, 8


    Delts were sore as hell today so I decided to pre-exhaust my pecs.

    Cable Crossovers 3s pause half-rep x2+1 full rep
    50x6, 40x6-8? Lost count
    Straight reps 70x8 drop 50x8

    Slight Incline DB Press
    80x12,6,5 RP deep stretch each rep, 5s peak and stretch on last rep of each set
    RP parallel dips x20


    Rev grip pull downs 100x8 add 120x6 add 140x4 add 150x4
    RP 180x5 drop 160x4 drop 140x6



    Frog Crunch w/5s peaks x15
    SS w/Oblique Crunch x8/6/6 each, alternating
    SS w/V-Sits x8



    Rack Drag Curls 100x8,5,3 RP
    SS w/Incline Skullcrushers 100x12,6,6 RP

    RP w/Guillotine Curls w/5s peaks 100x8
    SS w/Rope Pushdowns (elbows back) 90x12 drop 80x8 drop 60x8




    A bit worn out to do high pulls, so I'll do em next week. That means I'll have skipped traps all week, but oh well...


    Snatch Grip High Pulls
    155x6, 165x4
    185x3,3,3,3 - cluster set
    Lifting. Hockey. Headbanging.

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    Originally Posted by StinnerOzz View Post
    I couldn't find any great videos, but here's someone doing some ugly ones: https://www.youtube.com/watch?v=tc-k7hhAMbY

    The position is close, but you want to keep your body still and only move your feet. THIS video shows a better tempo, utilizing specialty equipment: https://www.youtube.com/watch?v=PnqOrXLqRks&t=35s.

    So to do it without special equipment, use a bench like video 1, but perform the exercise in a controlled manner like video 2.
    thanks! i'll check these out later.


    [quote}That surgery sounds awful close to what my wife had, though it may have been done to a different muscle. I remember the pain she was in on both feet, that's for sure! She has to take precaution with some supportive tape when she runs at all still. [/quote]

    i'm such a purist...i don't want any type of support. i seem to believe, stupidly or otherwise, that i can keep this arch going with the right exercises. i just have to actually DO the friggin exercises!

    Should that bosu ball exercise be done explosively to mimic a shot? Sounds interesting!
    you'll get to the explosive stage quickly, i'm sure. i thought of it when my client said one of his recent golf games was played in high winds and he complained that he felt as if he were playing "on the deck of a tramp steamer." my response was, "it's my job to ensure that you perform well regardless of the conditions. get on the bosu." i am not joking when i say that i watched young men half his age (a little younger than me) struggle to even start to perfect the movement the way he did.

    by the way, i love your exercises. brings back the old days when i had more creativity and didn't work in a filthy barn where i REALLY don't want to get on the floor.
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    I'm with you! I figure, how good can the fix be if I'm still hindered? I battled tendinitis for YEARS, and for years had to eliminate certain lifts completely. My lifting suffered, my mood was awful, I basically just lifted to maintain. I was able to bulk up a little but not work on all the bodybuilding stuff I prefer. Eventually I worked through it and very rarely do I ever even notice it flare up. I tried a few recovery tactics but nothing on its own helped. Neither did time off, so I said F it and painfully worked through it and stopped when I knew it was necessary. Over time, it worked itself out. Go figure!
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    Didn't do too much since I skate on Monday and Tuesday. Got some more on-the-fly workouts coming up with some full body days to probably be thrown in. Got a lot of things coming up!


    LOWER DAY


    Seated Calf Machine, twist heels
    100x12 SS w/V Tucks x12
    100x15 SS w/V Tucks x12
    2up/1down 85x10,8,6 RP each SS w/V Tucks x12


    Squat Machine Calf Raise w/2s peak & deep stretch
    RP drop sets
    80x8,5 / 60x8,4 RP
    2up/1down: 50x8,4 each these are tough to balance on this thing


    DB Tibialis Raise: 70x20,12,10 RP / drop 4s peaks/negatives 40x10?

    -----


    Unilateral Horizontal leg press machine
    100x10, 120x10, 120x10 +both/frog stance x25 (+5 reps)


    Lying Curls
    70x25
    2s peaks: 110x12 RP drop 90x10


    A2G frog stance Front Squats
    135x8 drop 115x6 drop 90x8


    Lying leg curls
    2up/1down: 70x15 each
    SS w/leg extensions toes in, 2s peaks 150x12 drop 130x10


    Leg extensions
    200x20

    -----


    Frog Crunch w/5s peaks x15
    SS w/V-Sits x6
    SS w/Oblique Crunch (not jackknife) x8/6/6 each side, alternating
    SS w/ab bench trunk curl x6
    Last edited by StinnerOzz; 09-13-2019 at 06:01 PM.
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  29. #539
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    UPPER DAY #1


    Warmups

    Gironda Dips 6 tweaked my right delt, uh oh.

    Rope Face Pulls
    90x12, 110x8 drop 100x6 drop 90x6

    Horizontal Machine Press
    120x10

    -----

    Cable Crossovers 3s pause half-rep x2+1 full rep
    50x6
    40x8 / straight reps x8
    These give such a killer pump!


    Machine Rows, neutral grip, 3s peaks (seat #4)
    110x12
    150x8,5 RP


    Skipped incline DB press because of my shoulder

    Horizontal Machine Press
    100x8 add 120x6 add 140x5 RP 160x6,3 RP


    Neutral grip pull downs, cluster set, none to failure
    190x6,4,4,3,3,3


    Snatch Grip High Pulls
    135x6, 165x5
    185x3 stopped for my wrist. Wtf is going on today?


    DB shrugs, 3s peaks
    80x12, 80x8-10?, 80x8


    DB Hammer Curls: 35x15,10 RP
    SS w/OH DB extensions 40x8,4 each alternating, RP x6 each
    RP DB curls 30x12?
    SS w/Rope Pushdowns (elbows back) 90x14 drop 80x7
    RP w/Machine preachers: 70x15



    High Pulley for lower pecs straight reps
    80x12 add 100x10 drop 70x6 w/5s peaks



    Scaled back a little on everything because I plan to do upper again on Saturday.


    Hurt my ankle tendon/ligament somehow last week, so leg stuff will be light this week. I skated well at least. 5g1a in a win, 1g2a in a loss. Next week I play Monday, maybe twice on Tuesday, and then Thursday. Woohoo!
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    Death Metal Madman StinnerOzz's Avatar
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    Ankle hurt too much to do certain things, so I did what I could. Great pump. Getting compliments lately that I'm looking leaner and bigger. Gotta love it.




    LOWER DAY

    Squat Machine Calf Raise (no stretch to save my ankles)
    2s peaks 60x12, 60x12, 80x12, 90x10,5,4 RP 10s peak last rep


    V-tucks x10, 12, 12, 12

    -----


    Lying Curls SS w/Leg Extensions SS w/horizontal leg press machine
    70x25 / 120x30 / 200x20
    80x20 / 150x20 / 280x12


    Lying Leg Curls
    2s peaks, 4s negatives 90x12
    2up/1down: 80x10 each


    Frog stance leg press
    180x10 add 270x10 add 320x8
    Add/regular stance 410x8

    -----


    Frog Crunch x20
    SS w/ab bench trunk curl x10

    Frog Crunch x20
    SS w/ab bench trunk curl x10
    Last edited by StinnerOzz; 09-20-2019 at 02:01 PM.
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