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  1. #961
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Athena View Post
    probably more sore from working out while malnourished!
    I feel like I'm still trying to catch up on eating this past week, which is weird because I'm usually fine after my eating when sick. Feel OK except I feel like I'm nearly starving all day.


    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
    I'm lucky that I work from home and he's home after school or summer camp stuff, so he's always with me and we spend time together one way or another a few years ago I traveled 4 days out of the week so I missed a lot of that.
    Lifting. Hockey. Headbanging.

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  2. #962
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #1 / ABS


    Hoping I can do Lower #2 on Friday. Gone for the weekend again, no lifting. My triceps were so fn sore from the other day, I definitely overdid it when 2 seasons per week are the plan.



    Landmine Linebacker RDL: 90x8
    SS Landmine Linebacker Hack Squats: 90x12
    SS Calf raise off a step x30
    SS Abwheel x12


    Landmine Linebacker RDL, deficit: 90x8
    SS Landmine Linebacker Hack Squats: 90x15
    SS Calf raise off a step x25 w/3s peaks
    SS Abwheel x10


    Calf raise off a step x20 w/5s peaks
    15s rest / x15 w/3s peaks / 20s stretching
    15s rest / x12 w/3s peaks / 20s stretching
    15s rest / 2up/1down x12 each w/3s negatives / 20s stretching




    A2G Squats
    155x4 w/4s negatives / x6 straight
    SS Sissy Bench: x5 w/4s negatives / x6 straight


    Lying Leg Curls
    *30x5 w/4s negative / x4 straight / x1 w/10s negative
    *30x4 w/4s negative / x4 straight / x1 w/10s negative
    *Gironda style



    Hise Breathing Shrugs
    185x8 add 205x8 add 225x12 add 245x12 add 265x8
    RP 265x12,10,8 RP



    Abwheel: x8,8,8, 15s rest
    SS Low cable knee tuck: +20x8,8,8, 15s rest


    Plate Crunch overhead: +45x12-15? w/2s peaks
    SS Rope Cable Chop arms extended 25x6 / arms close 25x10, each side
    Lifting. Hockey. Headbanging.

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  3. #963
    Registered User Cantplankwell's Avatar
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    I forgot how much work you pile up in a short period of time, I have never really done much body building kind of stuff so I find it amazing how you pile the volume it on. Myself I tried an simple upper body circuit last week one day and I liked it, for days after I was sore in a good way. Still have not found a bicep movement that sticks yet. I might try two different bicep movements in the same circuit later in the week.

    So you are playing summer hockey? This past year was supposed to be my last...but the pandemic changed all that. I am not sure If I am going to play this winter unless things are pretty much back to 0 around here...completely back to normal come September...but I cant see it. What are the restrictions like? here you have to don your gear at home and show up only 5-10 minutes before hitting the ice, you are only allowed a couple of subs on the bench. Takes all the fun out of it.

    Anyway take care, my adivce to you is to give up cooking to avoid future illness!!
    Please record my time/reps if I pass out
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  4. #964
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    I forgot how much work you pile up in a short period of time, I have never really done much body building kind of stuff so I find it amazing how you pile the volume it on. Myself I tried an simple upper body circuit last week one day and I liked it, for days after I was sore in a good way. Still have not found a bicep movement that sticks yet. I might try two different bicep movements in the same circuit later in the week.

    So you are playing summer hockey? This past year was supposed to be my last...but the pandemic changed all that. I am not sure If I am going to play this winter unless things are pretty much back to 0 around here...completely back to normal come September...but I cant see it. What are the restrictions like? here you have to don your gear at home and show up only 5-10 minutes before hitting the ice, you are only allowed a couple of subs on the bench. Takes all the fun out of it.

    Anyway take care, my adivce to you is to give up cooking to avoid future illness!!

    It's not easy to just jump into it and get all the volume in, but as with anything you can certainly ramp your way up to great intensity & volume together. Just like I probably can't run a mile if my life depended on it right now, but if I chipped away at reaching that goal I'd be back to a ~6 minute mile eventually. It's all mental

    For biceps you'll notice I like Guillotine Curls. If you haven't got a cable/pulley setup you can replace it with some sort of Spider Curl which is basically a different-angle concentration curl. The extra squeezes are great. For straight-forward moves, Hammer Curls w/peak holds are great and you'll see I like to do ascending sets all in 1 and then superset them with something else more isolated. Drag Curls are good too but lately I'm so tired by the time I hit biceps I can't do them like I used to. Funny that. Seated incline DB curls is another good one to provide a good stretch, contraction, and pump. Oh, a surprise killer is a finisher set w/an empty barbell (or lightly-weighted EZ bar if you need) and do 25-50 reps. Whatever is a bunch of reps beyond agonizing


    When hockey came back here, the rinks varied in their rules. My rink required masks at all times while on premises regardless of vaccination, could only arrive ~15min. before gametime, no hanging out, no visitors, etc. Then as the vaccines got around, statewide regs were lifted and they now allow visitors, no masks for the vaccinated, and things are basically back to normal. As it happens we had flood damage there so our short summer season has been lost. It was only going to be 6 games long (our seasons are 10-12 games at most anyway so they can do 4 per year) so they just scrapped it. We'll be back for Fall. I need to do some sort of cardio in the meantime before my conditioning dies!

    I swear my wife and I have the worst luck w/food poisoning/bad food! For ease and to help with doing a million things throughout the day, I stick with a sous vide to cook my meats. Perfect temps every time. I can only assume the chicken turned bad before I cooked it (I couldn't tell though), or that wasn't the culprit after all. No clue.

    Always nice to see ya around!!
    Lifting. Hockey. Headbanging.

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  5. #965
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2

    Finally mounted my 2 pulleys so I can have a high crossover station. May need to consider an adjustable strap/rig so I CA change the height. This was pretty damn high. Not perfect, but good.



    Ring Dips x6 / Gironda Chins x5
    Ring Dips x6 / Gironda Chins x5



    Flat BB Bench:
    185x8,6,6 RP

    Grip was ring, middle, then, index finger on power rings. Was afraid of going too wide, but it felt fine.

    LOL @ me doing 225x8x8 every week or two a couple years ago. Goes to show how crazy strength fluctuation is when you shy away from certain moves (and drop a lot of weight with surely some muscle).


    High Pulley Cable Flies (weight per stack)
    15x10 add 20x10 add 25x10 / add 35x6 w3/s peaks/negatives



    Neutral Grip Pullups: x8,8,8, 20s rest

    Standing Cable Rows: 100x12,6,6, 15s rest

    Cable Shrugs: 120x20,10,10, 10s rest



    Plate Crunch overhead
    +45x8 w/5s peaks
    +45x8 w/5s peaks



    Incline DB Curls: 30x15
    10s rest DB Hammer Curls: 30x6 w/3s peaks / x6 straight
    10s rest Zottman Curls: 20x20



    OH EZ Extensions: 90x12,6,6 RP
    Cable Skullcrushers: 45x10 + 6 w/5s peaks
    Lifting. Hockey. Headbanging.

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  6. #966
    Death Metal Madman StinnerOzz's Avatar
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    LOWER #2 / ABS



    Lying Leg Curls SS Single Leg Squat
    30x6 / +25x8 each
    30x8 / +25x10 each
    30x12 / +25x12 each



    Calf Raise off a Step
    x30
    +40lb. vest (haven’t used this in a while):
    x20 w/2s peaks
    x15 w/4s peaks / x10 straight
    2up/1down: x10 each



    Sissy Bench w/vest
    +40x6,6,6,6,6,6, 20s rest



    RDL w/3s negatives
    135x4 add 155x4 add 185x4 add 215x4



    Plate jackknife w/3s peaks SS hollow body
    +35x8 / +35@20s
    +35x8 / +35@20s



    Eating like crap the next 2 days, weeeee!
    Lifting. Hockey. Headbanging.

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  7. #967
    Death Metal Madman StinnerOzz's Avatar
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    Need to focus on triceps, I've lost some serious size and I can't entirely fault my fat/weight loss. Sucks that I changes so much in the past year so I can't nail down what lent to this. I feel pretty good everywhere except arms, but overall I think my biceps are still good and it's my triceps that have suffered the most.

    Going to move to traditional volume for a couple weeks to get fresh... Hopefully.



    UPPER #1 / PUSH



    Slight Incline #2 DB Press
    50x20, 60x12, 70x10, 80x7,3*,3* RP
    *10s iso on last rep


    Cable Cross/Fly
    40x12, 40x12, 30x15


    Gironda Dips
    10, 8, 8



    Snatch Grip High Pulls SS Gironda DB Swing SS Cable Rear Laterals
    155x6 / 20x10 each / 25x12
    165x5 / 15x12 each / 25x12


    Snatch Grip High Pulls SS Scott Press SS Cable Rear Laterals
    185x4,3 RP / 25x6 add 30x8 add 35x8 / 20x8 w/3s peaks



    Flat CG Bench
    135x15, 155x8, 165x5
    Oof

    Cable Tate Press
    5x12, 10x8 each
    LOL - this was sooo heavy on the cable stack

    V-bar Pressdowns triple peaks
    50x8, paused out to 15
    Lifting. Hockey. Headbanging.

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  8. #968
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #2 / BACK / ABS


    Biceps got hit hard on the rows, so I only did 1 set of direct work and will make it up w/triceps on Friday's bonus arm day.



    Rack Pulls
    Below knee: 225x8, 275x6
    Just above knee: 315x8, 365x6, 385x4,4,10, cluster set

    Lmao - I used to do 765x2 below the knee. At least I can blame it on not doing them for a couple years. They felt way better NOT below the knee, and I had a lot more on the tank. I feel like I'd top out around 500-550 for sure though. Also, I need more plates.


    Chest supported/Incline Cable Rows
    95x8,8,8, 15s rest
    120x9
    140x5 drop 120x5 drop 100x6 drop 90x6
    140x4* drop 120x4* drop 100x4*
    *10s iso last rep


    Ring Y Raise @45 degrees for rear delts/traps
    x10 RP’d to 20


    DB Pullovers
    70x10,8,8, 15s rest




    Jackknife w/plate overhead, 2s peaks
    +45x8, +45x8


    Jackknife w/plate overhead: +45x10 w/3s peaks
    SS Rope Cable Chop arms extended 20x10 / arms close 20x12, each side


    Jackknife w/plate overhead: +45x8 w/5s peaks
    SS Rope Cable Chop arms extended 20x8-10 / arms close 20x10, each side



    Cross-body DB Curls SS Cross-body Hammer Curls
    30x12 / 30x8 w/10s iso last rep of each
    Lifting. Hockey. Headbanging.

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  9. #969
    Death Metal Madman StinnerOzz's Avatar
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    LOWER / ABS


    Keeping the vest on throughout all the vest work made breathing a huge pain in the ass!



    Leg Extensions, slowww
    50x20, 60x15, 70x12, 70x15


    Calf Raise off a Step
    x30
    w/40lb. vest:
    x20 w/2s peaks
    x12 w/5s peaks, 10s peak/negative on last rep
    2up/1down: x8 each / both x15,8,8 RP


    Walking lunges w/vest
    +40x15 each leg


    Front Squats, just above parallel
    135x15, 155x12, 185x6
    Had more in me but my lower back was sore from rack pulls yesterday. Kinda expected, so I threw in:

    Sissy Squat Bench
    x12 w/light red band, +25x8, +45x10


    Standing leg curls
    25x15, 35x10-12?, 45x8 each




    Decline Crunch SS Gironda Vacuum
    #4 +20x6 drop x6 / @40s
    #3 +20x6 drop x12 / @60s


    Abwheel w/vest (40lbs): x12
    SS Plank w/vest, arms in front: @40s
    SS Seated leg crossovers @60s



    I plan to do a quick arm day tomorrow before heading out for the night.
    Lifting. Hockey. Headbanging.

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  10. #970
    Death Metal Madman StinnerOzz's Avatar
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    Rush rush rush rush




    OH DB extension
    25x12, 30x10



    EZ Drag Curls SS Cable fwd extensions
    70x12 / 50x12
    3s peaks 70x10 / triple peaks 50x7
    5s peaks 70x8 / 5s negatives 40x8-10?



    CG Bench
    135x5, 5s peaks
    155x6, 3s peaks, 10s peak last rep

    SS Behind the Back Cable Curl w/3s negatives
    35x8?, 40x8 each



    Incline Skullcrushers
    triple bottoms: 70x8
    21s: 70x8
    Lifting. Hockey. Headbanging.

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  11. #971
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post

    Flat BB Bench:
    185x8,6,6 RP



    LOL @ me doing 225x8x8 every week or two a couple years ago. Goes to show how crazy strength fluctuation is when you shy away from certain moves (and drop a lot of weight with surely some muscle).


    Im not laughing at the fact that you can do probably 230 at least once! I am sure it would come back very quickly!


    Originally Posted by StinnerOzz View Post



    Front Squats, just above parallel
    135x15, 155x12, 185x6
    Had more in me but my lower back was sore from rack pulls yesterday. Kinda expected, so I threw in:


    155 x 12!!!! There is a test!! I usually walk away after 3-4 reps of a front squat. I can just feel those reps causing me to start to fold up inward. Your quads must have been burning.


    I read your post on the supersets. I like the idea of a finisher with the barbell for as many reps as I can tolerate...I watched a video of Arnold saying that you have to shock the muscle...go to failure.


    As always good solid efforts in here.

    Catch you later!!
    Please record my time/reps if I pass out
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  12. #972
    Death Metal Madman StinnerOzz's Avatar
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    UPPER #1 / PUSH


    Felt weak to start so I switched my heaviest DB press set after dips so I could space it out and cut initial reps.



    Slight Incline #2 DB Press
    50x20, 60x12, 70x10

    Gironda Dips
    6, 6, 6, 15s rest

    Slight Incline #2 DB Press
    80x7,3,3 RP

    High Pulley Cable Cross/Press 21s
    40, 40



    Rev Crunch SS Plate raise crunch
    8 / +25x8
    8 / +25x8
    8 / +25x8




    Snatch Grip High Pulls SS Gironda DB Swing SS Scott Press
    165x5 / 20x10 each / 30x15

    Snatch Grip High Pulls SS Cable Laterals
    185x5 / 20x10
    195x8 / 15x12 w/10s peak/neg last rep
    Pulls absolutely flew! Good sign.




    Rope French Press
    35x15 / 5s stretch / x3
    25x12 / 5s stretch / x4 / 5s stretch / x3 / 5s stretch /x2
    Lifting. Hockey. Headbanging.

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  13. #973
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Im not laughing at the fact that you can do probably 230 at least once! I am sure it would come back very quickly!




    155 x 12!!!! There is a test!! I usually walk away after 3-4 reps of a front squat. I can just feel those reps causing me to start to fold up inward. Your quads must have been burning.


    I read your post on the supersets. I like the idea of a finisher with the barbell for as many reps as I can tolerate...I watched a video of Arnold saying that you have to shock the muscle...go to failure.


    As always good solid efforts in here.

    Catch you later!!
    Thanks for stopping in! Regular @parallel squats always burn me out more than the full-range that I'm used to. I prefer lower rep squats but I feel my quads respond much better to higher-rep work, so I have to get it in somehow.

    For bench, I could probably nail 250 if not more right now I bet. I was always a better numbers bencher as opposed to stamina bencher, which was funny when I used to work out closer to my maxes and with a full gym of acquaintances. Seeing them rep 225x10 or 12 like it was nothing while I could barely do 8, yet I could bench over 300 and they couldn't. Goes to show ya, it's all in familiarity. That's why I don't really care when I'm weak, because there's a reason. Last time I benched I topped out at 295 after 3-4 weeks of getting back into it after 2-3 years of never doing anything low rep or strength-focused. I think my first attempt was 250-265, then I added 10-15 a week and got up to 295 pretty quickly. If I ever hit the point where I don't care about staying lean and just want sheer mass and strength again, I'll work that stuff in again and see if I can get back to 325 like I was that 2-3 years ago. I think I had a 4-month ramp-up to get to that point, which was great because I hadn't done max work in nearly a decade and was incredibly weak on it.
    Lifting. Hockey. Headbanging.

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  14. #974
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    UPPER #2 / PULL


    Did everything a bit more loosely than usual. Wanted to try something different.



    T-bar Rows, plate weight only, explosive
    45x6, 70x3, 90x3 each arm
    180x8, 205x5, 225x3

    Looked back a few years ago when these were my main lift... I got up to 270x4 and 315x1!? Holy cow!


    Pulldowns
    180x8 Rev grip / x4 wide
    Wide 200x6,3,3 RP


    Rotational High Row (left arm, twist right side into it to contract and away to stretch)
    30 @60s each


    Seated Wide Cable Pullover
    60x a bunch, testing out angles and speed





    Cheat DB Curls: 50x8

    Crossbody Curls
    40x8
    45x6 SS Hammer Curls: 45x6,3 RP SS Cable curls 10s peaks/negatives 25x6
    Lifting. Hockey. Headbanging.

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  15. #975
    Death Metal Madman StinnerOzz's Avatar
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    LOWER / ABS


    Landmine Single-Leg Squat
    BW x20
    +25x15
    +35x12

    Abwheel FLR
    x4 each, x6 each, x6 each

    Calf Raise off a step
    x30, x25 3s peaks, +25x20 3s peaks




    A2G Squats
    155x4 w/5s negatives / x2 straight
    155x6 w/5s negatives
    155x6 straight


    Sissy Bench x15


    Gironda Leg Curls
    25x8,8,8,8,8, 20s rest


    Leg Extensions
    60x20,15,10 RP




    Gonna hit heavy triceps, a little biceps, and throw in some extra calf work in between tomorrow.
    Last edited by StinnerOzz; 07-29-2021 at 08:02 PM.
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  16. #976
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    BONUS DAY


    Didn’t get to do all I wanted to do, but close enough.




    Single Leg Standing Calf Raise, 2s peak/pause
    6, 8
    Alternating x5 each, to 50 total


    Done prior to my workout





    Flat CG Bench
    135x20, 155x10, 165x5, 165x8, 175x6, 185x4, 185x4, 185x4



    Wide EZ Curls
    50x15, 70x10
    80x8 SS medium black band iso holds @60s SS DB Hammer Curls 5s negatives: 35x8
    Lifting. Hockey. Headbanging.

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  17. #977
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    UPPER #1 / PUSH


    Weekend workout, don’t have to rush like a lunatic but also haven’t got all the time in the world. Let’s see what we get through…




    Slight Decline #2 DB press
    60x15, 70x12, 80x8


    Slight Incline #2 DB Press
    80x6 w/5s neg last rep
    SS Standing Incline cable press
    70x5 drop 50x8 w/2s peaks/negatives


    Ring Dips
    5,4,4, 20s rest


    High Pulley Cable Cross/Press 21s
    30, 30, 20s rest



    Ring Y Raise: 8, 8, 8, 8 ,8 (between sets)


    Snatch Grip High Pulls
    185x4, 205x4, 215x3, 225x2, 235x1, 245x2
    Had more in me


    Cable Front Raise (both at once)
    20x12, 25x10*, 30x6, 30x6
    *10s iso last rep


    Cable Side Laterals
    Iso/rep: 15 @ 5/5, 4/4, 3/3, 2/2, 2/2
    Rep/iso: 15 @ 5/5, 4/4, 3/3, 2/2




    BTB Dips
    +45x12, +90x12, +115x8 3s peaks
    I feel less flexible than I used to be with these. Used to bump the floor with each rep, now I feel I can't. Probably since I haven't really done these for years, or my shoulder issues, or both. Felt good doing what I did, though.


    Rope French Press
    21s @ 40, 35, 25 - 30s rest between each. Died halfway through the final part of the 25s.


    Now off to skate w/my son while he does a triathlon of scooter, skating, and bicycle ������
    Last edited by StinnerOzz; 08-01-2021 at 03:05 PM.
    Lifting. Hockey. Headbanging.

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    UPPER #2 / PULL / ABS



    Rack Pulls @ knee SS Pullups
    *225x10 / 6 wide backward pull
    *295x8 / 6 wide fwd pull
    365x8 / -
    385x3,3,2 w/5s iso RP / 4-6 mid/wide grip backward pull

    *slowww w/Snatch Grip (otherwise explosive w/normal grip as usual)




    Abwheel FLR
    x6 each, x8 each

    Abwheel w/vest SS Plank w/vest
    +40x6 / +40@10s/bird dog plank x3@10s each
    +40x6 / +40@10s/bird dog plank x3@10s each




    Gironda 45* Lat Rows (horizontal on stretch, arch on contraction)
    50x8, 60x8, 60x8, 60x8, 60x8, 60x8, 50x8, 50x8, 20-30s rest

    55lbs might be perfect, or maybe 60 next time...



    Gironda Curls (lean away @ extension, lean in @ contraction)
    65x10,6,6 RP


    Crossbody Curls SS Hammer Curls w/3s peaks
    40x8 / 35x10
    35x10 / 40x8
    Last edited by StinnerOzz; 08-03-2021 at 06:02 PM.
    Lifting. Hockey. Headbanging.

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  19. #979
    Death Metal Madman StinnerOzz's Avatar
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    LOWER / ABS



    DB RDL: 60x8
    SS Sissy Bench: x8
    SS Calf raise off a step x30
    SS Hollow Body holds: +25@30s


    DB RDL: 60x12
    SS Sissy bench: x8
    SS Calf raise off a step x25 w/3s peaks
    SS Hollow Body holds +25@30s



    Gironda Sissy Squat,30-40s rest
    40x8,8 drop 30x8,8,8,8,8


    DB RDL, 30-40s rest
    80x6,6,6,6,6




    Calf raise off a step: +25x25 w/3s peaks
    30s rest / +25x15 w/3s peaks / 45s stretch
    30s rest / 10s iso/negative/stretch x4 @25lbs


    Single Leg Seated Calf Raise
    50x10,8,6,4, alternating no rest
    SS both 70x10,8,6 RP



    My back and delts are incredibly sore from this week's workouts. The 1x/week frequency is enjoyable right now, and I'm improving on dialing up intensity on top of volume. My legs are killing me right now and if that's any indication this leg workout will prove to be a great one as well.

    A quick something for triceps tomorrow along w/some stuff for abs in between, and maybe biceps since they feel like they weren't even worked this week. That's pretty funny considering how sore my back is, but goes to show how greatly focused Gironda movements can be.
    Last edited by StinnerOzz; 08-05-2021 at 06:53 PM.
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  20. #980
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    BONUS DAY - ARMS / ABS



    OH cable Extensions (single arm/handle) SS DB Curls
    20x20 each / 25x12
    30x15 each / 25x15
    50x10,5 each / 30x12



    Roman Chair Crunch SS Side Twist
    15 / 15 each side w/light red band
    20 / 25 each standing +15 each bent



    Cable curls iso/negative/reps
    25 @ 20s/10s/5 - x5 total rounds



    BTB Dips w/5s peaks
    BW x10
    +45x10
    +90x5,5,4 RP
    Better flexibility today, touched the ground on each rep.
    Lifting. Hockey. Headbanging.

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  21. #981
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    UPPER #1 / PUSH


    Weekend workout, don’t have to rush like a lunatic but also haven’t got all the time in the world. Let’s see what we get through…






    Now off to skate w/my son while he does a triathlon of scooter, skating, and bicycle ������

    Hey Stinner!

    Love those weekend work outs! Sometimes I take a little too long tho between sets.

    Good times with your son!, is he going to play hockey do you think?

    Anyways great work goin on in here

    Have a good one!
    Please record my time/reps if I pass out
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  22. #982
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    Originally Posted by Cantplankwell View Post
    Hey Stinner!

    Love those weekend work outs! Sometimes I take a little too long tho between sets.

    Good times with your son!, is he going to play hockey do you think?

    Anyways great work goin on in here

    Have a good one!
    Thanks bud! I've got my eyes on learn to skate/play sessions so hopefully he'll get at it soon. He can move right along, but I'm feeling like a LTS program (or combo that focuses plenty on both) will be the best bet for basics and mechanics since he won't listen to me how to "really skate".
    Lifting. Hockey. Headbanging.

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  23. #983
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    UPPER #1 / PUSH


    Incline Bench Cable Decline Angle Press (each side)
    25x20, 35x15, 45x12


    Guillotine Press
    165x6, 155x6, 145x6, 145x6, 145x6, 145x6, 20-30s rest


    Ring fly iso hold, as wide as I could, mid-range
    @30s, @30s




    Snatch Grip High Pulls
    185x6, 205x4, 225x3, 245x3, 245x2




    Cable Front Raise (both at once)
    20x12
    Iso/reps 20 @3s/3 reps x4 total
    30x8


    Cable Side Laterals
    15x6 w/5s peaks SS straight reps x10
    15x5 w/5s peaks SS straight reps x6



    Ring Y Raise w/2s peaks
    5, 5, 5, 5, 5 (between sets)



    Had to skip triceps. Got unavoidably interrupted.
    Last edited by StinnerOzz; 08-16-2021 at 09:40 AM.
    Lifting. Hockey. Headbanging.

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  24. #984
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    “All right, hi everybodyyyy”...this workout is in honor of John Meadows.



    Wide Cable Rows 2s peaks
    70x10, 90x10, 120x10


    Single-arm Landmine Rows
    50x10, 50x10, 45x10, 25x20


    “Stretchers” - (Gironda 45* bent/stand-up pulldown) close grip
    90x10, 110x8

    SS 45* Landmine Linebacker Shrugs
    90x15, 110x15

    SS Seated Behind-the-head Plate Raise
    35x12, 35x12

    SS Decline Pullovers
    60x12, 60x12




    Incline Spider Curls
    20x15, 20x20, 20x15


    BB Curls
    60x15 +8 half-reps
    SS light red band curls x20 w/1s peak SS fast pump reps x15
    Lifting. Hockey. Headbanging.

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    LOWER / ABS



    Landmine Single-Leg Squat SS DB RDL
    BW x20 / 60x8
    +25x15 / 60x8
    +35x12 / 60x10

    SS Calf Raise off a step
    x25 3s peaks
    +25x20 3s peaks
    +35x20 3s peaks



    Seated Calf Raise
    70x8 +2 extra half reps @top
    70x8 +2 extra half reps @top
    21s @70, 70, 20s rest



    Hanging Leg Raise SS Decline Rev. Crunch SS Bosu Crunch 2s peaks
    15 / 10 / 10 +stretch
    12 / 10 / 10 +stretch
    Everything extra focused on squeezing abs




    A2G Squats
    155x5, 5s negatives +extra half reps @top*
    135x5, 5s negatives +extra half reps @top*
    Parallel 135x20
    *SS Sissy Bench x8



    Gironda Leg Curls: 30x6
    SS Leg Extensions: 60x6, 3s peaks
    SS Gironda Leg Curls: 30x6
    SS Leg Extensions: 65x6, 3s peaks
    SS Gironda Leg Curls: 30x6
    SS Leg Extensions: 65x12, 3s peaks




    Triceps, more abs, and some biceps tomorrow. Pretty boy day!
    Lifting. Hockey. Headbanging.

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  26. #986
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    BONUS DAY - ARMS, ABS, CALVES



    #3 Decline CG Bench SS Rope French Press
    135x20 / 40x10
    155x15 / 35x8
    175x8
    195x6 / 35x12
    215x5


    Cross-body DB Curls
    30x12, 35x10, 40x8
    40x10 SS EZ Curls: 90x5,3,1 RP w/3s negatives



    Single leg calf raise
    Step: 8,6,6 alternating no rest
    Floor: +35x8,6,6 alternating, 20s rest

    Calf Raise, step
    Belt +90xF 3s peaks & negs SS straight x20
    BB 155x15, 175x12,6,6 RP



    Ring Pikes SS Gironda Vacuum
    x8 / 20s
    x8 / 20s

    #4 Decline bar twist + crunch (twist to each side, extend to stretch+crunch upward = 1 rep)
    x5, x5

    Roman Chair Crunch SS Gironda vacuum
    x15? / 20s



    BTB Dips, 20s rest
    +80x8,8,6

    Cheat BB OH Extensions
    95x6, 95x6
    Lifting. Hockey. Headbanging.

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    Originally Posted by StinnerOzz View Post
    Thanks bud! I've got my eyes on learn to skate/play sessions so hopefully he'll get at it soon. He can move right along, but I'm feeling like a LTS program (or combo that focuses plenty on both) will be the best bet for basics and mechanics since he won't listen to me how to "really skate".


    Try coaching for a couple of years if he ends up playing, I coached my son for two years. Except for a couple of the parents it was a lot of fun.

    My two boys did not take any lessons initially when they put on skates...off they went. The one that played hockey went to a OHL kids day camp for a week in the summer (7 years old) with the local junior team. several of the star players were camp leaders, PK Subban was one of them, my boy did that for two summers . I actually signed up for the Adult fantasy camp the same team put on, it was a blast, learned a lot of good tactical stuff and puck management skills that stays with me to this day. My defence partner was one of the players that went on to play professionally for years, only played a few games in the NHL

    Originally Posted by StinnerOzz View Post


    Snatch Grip High Pulls
    185x6, 205x4, 225x3, 245x3, 245x2


    Thats just incredibly strong....do you get some pretty good bar speed doing these, and do you make good contant with your hip crease? Either way thats damn impressive

    Have a great weekend!
    Please record my time/reps if I pass out
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    Originally Posted by Cantplankwell View Post
    Try coaching for a couple of years if he ends up playing, I coached my son for two years. Except for a couple of the parents it was a lot of fun.

    My two boys did not take any lessons initially when they put on skates...off they went. The one that played hockey went to a OHL kids day camp for a week in the summer (7 years old) with the local junior team. several of the star players were camp leaders, PK Subban was one of them, my boy did that for two summers . I actually signed up for the Adult fantasy camp the same team put on, it was a blast, learned a lot of good tactical stuff and puck management skills that stays with me to this day. My defence partner was one of the players that went on to play professionally for years, only played a few games in the NHL
    I was the same way, thanks to being good on roller skates/blades. First time ever on ice skates? I just flew! I know he'd benefit from actual skating coaching, he does great when he allows himself to listen. I assume most boys are like that. It's tough getting him to listen to me sometimes. I'd like to coach but I don't know if my patience is anywhere near where it needs to be. I'm so awful. I'd also get driven nuts if my fellow staff wasn't on board with teaching at what I felt was a proper clip. When he plays baseball and soccer half the time I have to ignore it because I can't believe they're not showing them this or that - and they end up having no clue about certain things - lol.


    Thats just incredibly strong....do you get some pretty good bar speed doing these, and do you make good contant with your hip crease? Either way thats damn impressive

    Have a great weekend!
    The week where I noted how fast they went, they went FAST. That's why I felt I had to add some weight if I was going to stay in the rep range. I wish my traps would blow up from it, as that's the reason I'm doing these. I know I do them on push day, but the 2nd reason is for side delts and I do feel they're improving. Traps might not be bad after all, but they're not where I'd prefer them to be for my efforts and experience ya know? That's another big-time genetics-will-make-or-break-you muscle. Most the time that I do these, my hip crease is sore from the bump. I'd say that's pretty good contact and hopefully correct. From what I read when I learned these, that was (a) way to go.
    Lifting. Hockey. Headbanging.

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    A little different this week. Between tomorrow and Wed will be lower/abs and a day off, back+high pulls on Thurs, and Friday or Sat will be full body work or arms.



    UPPER #1 / PUSH + some back work




    Slight Decline #2 BB Press
    155x15 (index finger on rings)***
    175x10 (pinky on rings)
    #3: 205x8 (index on rings)***

    #3: 225x8 (index on rings)
    SS High Pulley Cable Cross/Press: 35x12
    SS High Pulley Dip Press: 35x6




    Slight Incline #3 DB Press
    60x4 (3 bottom partial/1 full/3 top per rep)***
    60x4 (2 bottom/2 full/2 top per rep)

    Straight reps
    75x8 w/10s peak/neg/stretch on last rep***



    ***=SS Wide Pullups x8 SS Ring Y-raise x6




    Incline Rack Skullcrushers
    95x15,8,6,6,6 RP


    Cable Front Raise (both at once)
    Iso/reps 20 @3s/3 reps x4 total
    Iso/reps 20 @3s/3 reps x4 total
    35x5 drop 30x3 drop 25x3 drop 20x5



    Cable Side Laterals
    20x6 w/3s peaks 10s rest / straight reps x8
    20x6 w/3s peaks 10s rest / straight reps x4
    Last edited by StinnerOzz; 08-29-2021 at 12:31 PM.
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    Had to skip lifting in the afternoon and didn’t have enough time in the evening to do my intended lower workout. So, a quick follow-up to back + high pulls, abs tacked on, and that’s that. Hope to do lower tomorrow, if not then Thursday for sure and I just won't hit them twice this week.





    UPPER #2 / PULL




    BB Rows, slow +huge focus on contractions
    135x20, 155x12, 175x12, 195x8,
    215x3,2,2, cluster set



    Ring Pikes: x8
    SS Gironda Vacuum @30s
    SS Plate Overhead Crunch w/2s peaks: +45x8
    SS Gironda Vacuum @20s




    Neutral Grip Pulldowns iso/rep
    140 @ 3s/2 - x8? Lost track
    160 @ 3s/2 - x4,2 RP



    Snatch Grip High Pulls
    185x6, 205x4, 225x3, 225x4



    Ring Pikes: x15
    SS Plate Overhead Crunch w/3s peaks: +35x8
    SS Gironda Vacuum @20s
    Last edited by StinnerOzz; 08-17-2021 at 08:21 PM.
    Lifting. Hockey. Headbanging.

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