Liftin' weights & lacin' skates

[StinnerOzz]

Chest and back still a little sore from the other day, so I did winged it so I wouldn't have to chase numbers.



UPPER 2



Warmups
Gironda Chins SS Gironda rows x5 / x5 - 2 sets

Seated Leg Tucks hard squeeze x15, x15



Landmine linebacker Rows reps/peaks: 90x5/5, 5/5, 5/5, 3/3, 3/3, 3/3

RP / V-Bar J-Pulldowns 2s peak/neg: 120x8 / drop 100x8

RP / BB Power Rows
255x3,1,1 RP



Incline BB Press w/extra half rep @ bottom
175x6,4 RP

SS Standing Ring fly/dips x10 (start standing, do fly movement to lift myself up almost like a dip by with an inward ring motion instead of motionless like normal ring dips)

RP / Guilotine Press 3s negatives 135x10



DB Side Laterals: 15x25, 15x20
SS Gironda DB Swings 15x10 each side
SS Bent Rear Laterals: 40x15,8 RP
SS Incline Rear Delt DB Swings 30x15



Incline Hammers 30x17,8 RP
SS Single-arm BTB cable curls 25x5,4,3 alternating each arm



OH DB Extension: 20x25, 30x15, 35x10

French Press: 80x20

BTB Dips 3s peaks: x12-15?,10 RP

[StinnerOzz]

Crazy past few days. No lifting, but eating mostly right. Looking good. I got a 40lb. weighted vest to for dips since I can’t use a belt (bar height doesn't give enough clearance). I got this instead of chains for ease of use and other possible uses. If I need more weight, I can get some chains or use a 25lb plate(s) which will clear. A 35-45 will not work at all, so that'd the cutoff and I can't strap 4 25s on lol...



I'll probably do avs/calves/cardio tomorrow, then an upper and lower day by Friday.


-----



FULL BODY / UPPER & LOWER 1




Warmups - x2 sets
Deadlifts 185x4 / Pullups x4 / Incline ring Pushup x8 / BW Sissy Squat x6
(falling out of favor with my sissy bench, sadly)



Deadlifts SS Pullups
275x3 / +40x3 - x3 sets, 1m rest
90s rest / 275x6,3 RP / +40x4,3 RP
Whew…


Cable Rows
140x5 - x4 sets, 30-40s rest


Squats, bench for parallel, heels elevated
185x4 - x8 sets, 40s rest


Parallel Dips w/vest
+40x4 - x4 sets, 20s rest
RP Guillotine Press: 145x15

[StinnerOzz]

CALVES / ABS / CARDIO



Warmups
BW calf raise SS Frog Crunch
+40x15 / 15
+40x15 / +15x80pp


BW calf raise @20s / +10s iso - x10 sets
Ouch!
2up/1down x10 for left leg




Ab Giant TUT set
*20s iso hold after set

*#5 Decline Bench Rev. Crunch x8
*#3 Decline Bench Half Crunch x10
Gironda vacuums: @60s
Seated Leg Tuck 5s peaks x8 / straight reps x8
*Oblique Jackknife x12 each
*Serratus cable crunch 50x10,10,8 each alternating no rest
Gironda vacuums: @60s
Twist mountain climbers x30 each




Jump rope @11min., 45s on/off

[StinnerOzz]

LOWER 2 / LEGS / ABS / CALVES



Warmups x2 sets
Goblet squat 70x5 / DB RDL 60s x5/ hanging trunk curl x5


Calf raise off a step x30



Front Squats Frog stance SS DB RDL
135x6 / 60x5
165x5 / 60x5
185x4,3 drop 155x5,5 cluster / 70x8,5 cluster


Leg extensions 5s iso+5 reps - 40lbs x5 rounds
SS Lying leg curls 3s negatives 30x15
RP straight reps 30x8
SS Leg extensions, toes in 40x20




Calf Raise x20s + 10s iso
x8 sets
+2up/1down x10 for left leg


Ab Pulldown https://www.youtube.com/watch?v=2fbujeH3F0E
50x10, 65x12, 85x12

Cable Leg Tucks w/3s peaks
25x6,6 cluster set
Stopped because I got a bad cramp, the type which makes you think your abs are going to explode ������

[StinnerOzz]

UPPER 2


Warmups
Pullups x6 / decline pushups x8 - 2 sets



Parallel Dips w/vest
+40x6,6,6,4,4,4 - 30s rest
SS Low Ring “Flybrid” pushup (just named that as I wrote this, ha…) @30s



Neutral Grip Pulldowns
140x6 add 160x5 add 180x3 add 200x3 add 210x3 / drop top partials 200x10
SS top partials 200x8
RP Cable Rows (straight bar for a change) 5s peaks 140x8



Y Raise (lateral raise leaning against Incline bench) SS Bent Rear Laterals
15x15 / 35x12
20x12 / 35x12

Cable Y Raise: 15x10 each



Incline Hammers 35x12,8 RP
SS Single-arm BTB cable curls 17.5x12,8 each



OH DB Extension: 25x20, 30x15

French Press: 90x15

BTB Dips w/vest, 3s peaks: x10,6 RP

The vest isn't too useful while doing these. It's pretty long so it sits right on my hip joint and pushes up into my throat while I lean away from my arms to dip. For 40lbs. I can just use a plate on my legs like I always used to. I used to do 4 plates stacked on my legs, so 1-2 won't be a problem at all to get away with.

[StinnerOzz]

Did something to my hips last week, not sure if it was during a lift, sleep, or in between, but my right leg was bugging me on the front & back of the hip, and downward toward my knee. Like a few weeks ago, to err on the side of caution, I’ll split up my stuff this week to push legs toward the end.



UPPER 1

Ring Warmups, 2 sets
Dips x3 / standing Flybrid press (wide-to-inward dip/fly movement) x3 / Pullups x5 / Inverted Row x5



Guillotine Press
125x8,8,8,8,8,8 - 15-20s rest

45s rest / Flat DB Press w/Fly negative
60x6,6 - 20s rest
20s rest / Ring Dips reps/iso: 3/10, 3/10, 3/10



Ring Pullups w/leg raise iso
6, 6, 6, 6, 6, 6 - 15s rest

30s rest / Pulldowns w/5s negatives
140x4, 140x4 - 20s rest

30s rest / Face Pulls: 90x6,6,6,6 - 15s rest



DB Side Laterals
15x8,8,8,8,8,8 - 10-15s rest



DB Hammer Curls w/3s peak/negatives: 40x6 drop 35x8
30s rest Reverse EZ Curls: 50x15,6 RP



CG Bench top half-reps
185x5,5 / drop 165x6,6 - 20s rest
30s rest French press 60x20
SS DB OH extension 30x6 each w/3s negatives

[StinnerOzz]

LOWER 1

Had to skip yesterday but getting in an “easy” leg day today. My hip and stuff are still bugging me, but not as bad. They just feel strained, uneven, and things like that. Chiro visit adjusted me like usual but so far hasn’t corrected the issue. It’s like I hit the squat hole wrong last week and tweaked something. It goes around the hip down into the knee. Not painful but very uncomfortable almost endlessly. Hopefully this work & stretches under load will loosen me up & oil the joints.




Warmups - x2 sets
Goblet Squats 70x6 / Elevated Hamstring Bridge +45x8 / Walking Lunge x8 each / misc calf raises



DB Step-ups, 20", each leg
40s x5, 35s x8, 30s x10-12
Haven't done these in forever. Pretty tiring.

SS BB Rev lunge: 95x6 each
SS A2G Front Squats, paused: 95x8,6,6 cluster set
SS lying leg curls 3s negatives 30x12



Ab mega-set, 15s rest on everything
#5 Decline Garhammer: x8, x8, x8, x8, x8
Seated Leg Tuck, 3s peaks: x6, x6, x10
Ab Crunch Pulldown: 70x10, 80x10, 80x8, 80x8



Landmine Linebacker Calf Raise off a step, 15s rest
90x10, 90x10, 90x10, 90x10, 90x10, 90x10, 90x10, 90x10


Seated Calf Raise, 15s rest
60x12, 60x12, 60x12




I’ve recently learned that the reverse crunch I’ve done forever is now famously known as a “Garhammer”? When did that happen? Seems it’s been a while but it somehow became famous and now everyone knows them. Funny how that happens. It’s like Arnold doing his thing way back when, then others “rediscovering” it under different pretense in the 90s all over again.

[StinnerOzz]

UPPER 2


Warmups
Incline DB Fly 35x8 / Ring Inverted Row x6 / Ring Pullups iso leg raise x6
Repeat but with incline press 50x20

Right shoulder bothers the hell out of me on DB work, as has been the case for months. So odd, and it started when I'd stopped DB work. Used to do 100s+ with issues at all.




20s rest on/between everything except where noted:

Gironda High Pulley row
135x8,8,8 / 135x6,6,6
SS Pulldowns 5s negatives: 140x4,4
SS Cable Rows: 140x6,6,4

Drag Curls: 95x10,8,6
SS Incline Hammer Curls 3s peaks: 25x10
SS DB Curls: 20x12
SS DB hammers 3s peaks 25x


(few-minute rest before push work)


Parallel Dips w/vest
+40x8,8,6,6,6,6
SS Low Ring “Flybrid”: @20s,@20s
Delt feels OK on this version of a fly movement, so that's very good.


(few-minute rest to let my delts cool off and get some thoughts off my mind, below)



20-30s rest:
Skullcrusher w/Pullover stretch
90x8,8 / 80x8,8,8,8


BB shrugs, squeezed peak and held stretch
225x8,8,8,8,8,8,8,6




Notes:

-my leg workout didn't bother my back/hip/knee, so I'll keep that up as my body allows.

-ordered a new rack with 6x as much hole spacing, which should be here tomorrow. Also has a multi-grip pullup bar, PVC-lined flip-down safeties, but unfortunately my dip bars won't fit on them because they slide onto cylindrical pins. Maybe my old pins will still fit it and I can use that into I beg something new. Maybe a rack post mount V bar, or the handles that attach to either vertical post. That's fine a a long as they allow for WIDE grip for Gironda dips like I prefer.

-probably said it before, but I may make a 3rd upper day as tricep special focus day, with either delts or biceps along as catchup work. Probably delts. Chest/back are going well as-is and will remain 2x weekly. Bis are good too, possibly best ever aside from lost overall size due to dropping 25lbs (obviously). Triceps just seem like they lost too much mass. Since bis are better, it's amplified and killing me.

[StinnerOzz]

UPPER 1

Got my new rack, and SON OF A BITCH I just can’t win. Got this for the expanded safety holes, and the hole size is slightly smaller than “market standard 1-inch”, so my dip handles won’t fit unless I get some tools to bore out a couple holes at the height I want.

Failing that I give up and I’ll look for a standalone dip alternative. Ideally I’d love a custom set of angled bars that expand upward of 32” for Gironda positioning, and the rest for traditional style.

At least I have the rings for now, and aside from this the new rack feels great. I’ll be able to do decline and incline press work with proper alignment and depth unlike my other rack which forced me into limited placement.




Ring Warmups - x6 each, x5 each
Leg raise iso Pullups / Inverted Rows / Dips



20s rest on all:
Decline BB: 225x6,6,4,4
SS Incline BB Press 3s concentric/negative: 135x8,6,5 (inclines #4, #3, #3)
SS heavy band flybrid @40-50s


20s rest on all:
BB Rows: 205x6,6,6,6
SS Neutral Grip Pulldowns: 140x6,6,6,6,6,6 (add)


BB Shrugs: 245x6,6,6,6,6,6


DB Side Laterals, 10s rest: 20x8,8,8,8,8,8,8




Notes:

Gonna remove direct arm work from upper 1 & 2, and do them on their own day possibly with calves. Gotta give traps some attention again, and see if the short rest between many sets helps. I might swap delts and biceps because my triceps mostly need work as opposed to my bis (never thought I'd say that), but we'll see how it goes.

Presses are weak lately because I'm trying to put total focus on my pec "rotation" and not rely on delts to take over like usual.

New rack allows lower BB row height/larger stretch and ROM, so that = a bit less weight overall.

[StinnerOzz]

LOWER 2 / CALVES / ABS



Warmups x2 sets
Deadlifts 185x6 / BW Sissy bench x4 / gironda sissy x4

Standing calf off step, various



RDL, 20s rest
185x5,5,5,5,5

Landmine linebacker Single Leg Squats
+90x6,6,6,6 - alternating no rest, then 20s rest between RP sets

SS Lying Leg Curls: 25x10,10,10, 20s rest
SS Sissy Bench: x6,6, 15s rest
SS Leg Extensions, toes in, 5s peaks/negatives: 50x10




Landmine Linebacker Calf Raise off a step, 15s rest
95x10,10,10,10,10,10,8,8

Seated Calf Raise, 15s rest
70x12, 70x12, 70x10 (+2 cheats)




Ab mega-set, 15s rest on everything:

#5 Decline Garhammer: x8,8,8
Ab Crunch Pulldown: 80x8,8,8 +20s iso
Seated Leg Tuck, 3s peaks: x8,8,8

[StinnerOzz]

Still considering what the best split will be. Sucks that I have 5 workouts to do Mon-Fri since I can't lift Saturday, and waiting til Sunday slows me down entirely.

Currently thinking of keeping the high frequency (1x moderate volume, 2x low) chest/back days, and alternate between delts and arms therein.

Legs will be 2x moderate volume at least until hockey comes around, at which time I'll do 1x high volume or 2x low for recovery purposes.




UPPER 2

Working warmups
Incline BB Bench / DB Rows
115x15 / 70x10
135x15 / 80x10
165x8 / 90x6



20s rest:
Ring Dips: 10,10,8
SS Guillotine Press: 135x10



Landmine Linebacker Rows 3s peaks: 140x8 / drop 120x8
RP Neutral Grip Pullups w/2s peaks/negatives x4,4,4, 20s rest



DB Side Laterals bottom partials/full reps/top partials
25x15 / 15x15 / 12x20
SS w/Wide Upright Rows 75x15


Bent Rear DB Laterals 30x20
SS Lying (seal) Rear DB Laterals 30x15
SS W Press/Lateral: 20x15
SS Bent BB rear backward row/swing: 45x15
Wow, those backward rows felt brutal!

[StinnerOzz]

LOWER 2 / CALVES / ABS


Warmups x2 sets
Goblet Squat 70x5 / DB RDL 60s x6 / hanging trunk curl x6 / various calf raises

Calf raise off a step +25x30


20s rest between everything, 45s between exercises except supersets:

Front Squats
155x6,6,6 / drop to go slower 135x6,6,6

Elevated Hamstring Bridges, alternating legs no rest, then 20s rest
x8,8,8,8 each
SS Lying leg curls 2up/1down 20x8 each
SS Leg extensions 3s peaks/negatives, toes in: 70x12



All-angles giant TUT set
*w/10s iso hold after set
*#3 Decline Garhammer x15
*#3 Decline Bench Crunch x8
Gironda vacuums: @30s
Seated Leg Tuck 5s peaks x8
Oblique Jackknife x12 each



Donkey Calf Raise off a step, heels close to floor
+135x10,10,8 / drop 115x10,10 / drop +105x6





Gotta do some Tibialis Raises next week!

[StinnerOzz]

UPPER 3 / ARMS



Incline BB / Standing Cable Rows
115x15 / 70x12
135x15 / 90x12
155x10 / 130x10


20s rest on everything:
Low Ring Flybrid: x10,10
SS High Pulley Chest Pushdown (lat tower): 40x20


Pullups: +40x4,4,4
SS w/Inverted Ring Rows: +40x4,4


Skullcrusher w/Pullover stretch: 90x6,6,6
SS w/Incline Skullcrushers: 90x8.8,87
SS V-Bar Pressdowns w/triple peaks: 40x6
SS Tail Ends: 50x10-12?


Drag Curls w/3s peaks: 75x10-12
SS Outward DB Curls: 20x15-20?
SS DB Hammers 3s peaks 25x10
SS Rev. Cable Curls: 50x10


OH DB Extensions: 25x10,8,8 alternating arms no rest

[StinnerOzz]

This week:
UPPER 1: chest/back/traps/side delts
UPPER 2: chest/back/rear delts/maybe side delts or triceps
UPPER 3: chest/back/arms
And 2 lower days



UPPER 1


Ring Warmups - x5 each, x2 sets
Leg raise iso Pullups / Inverted Rows / Dips


20s rest on all:
Decline BB: 225x8,6,4 (#2 decline, peg 8)
SS #3 Incline BB Press w/2 extra half reps @top
135x6
SS Swiss Ball Squeeze @30s,@30s


BB Rows: 205x6,6,6
SS Neutral Grip Pulldowns: 150x6,6,12
SS Heavy Band Pullaparts @30s,@30s


BB Shrugs: 245x6,6,6,6,6,6


DB Side Laterals, 15s rest
25x8,6,6,6,6,6

[Cantplankwell]

Still lots of good working going on here buddy!!

Some new gear to play with!!

One time I made a set of parallel bars out of schedule 40 PVC pipe, looked like a old persons walker LOL but was effective until I got the attachment for my rack, you are BW plus on those so I would go with galvanized pipe if you can get it. The ring dips though are a super alternative...you ever see the delts on some of those gymnasts?

I see you threw some front squats in...awesome! I find my form breaks down fairly quickly with them above 4 or 5 reps. I think they are best loaded heavy for doubles or triples...for me anyway.

You are not getting any hockey in either eh? Frankly I dont miss the late nights on tuesday TBH..but I do miss the trash talking and hearing all of the banter and stories etc, not getting any guy time at all which is no fun.

Stay safe man!!

CPW

[StinnerOzz]

Still lots of good working going on here buddy!!

Some new gear to play with!!

One time I made a set of parallel bars out of schedule 40 PVC pipe, looked like a old persons walker LOL but was effective until I got the attachment for my rack, you are BW plus on those so I would go with galvanized pipe if you can get it. The ring dips though are a super alternative...you ever see the delts on some of those gymnasts?

I see you threw some front squats in...awesome! I find my form breaks down fairly quickly with them above 4 or 5 reps. I think they are best loaded heavy for doubles or triples...for me anyway.

You are not getting any hockey in either eh? Frankly I dont miss the late nights on tuesday TBH..but I do miss the trash talking and hearing all of the banter and stories etc, not getting any guy time at all which is no fun.

Stay safe man!!

CPW

Hey, great to see ya! Hope things are well on your end. I was thinking of ways to get a dip attachment going and I think the best value will either be to get some pipe like you said and lay them across my cage safeties, or get some smaller pipe to fit the cage's peg holes and then use my slide-on dip handles just like I used to. Eventually I'll come up with a design and hire my brother-in-law to fabricate me up a standalone station with a V shape grip, but until then I'm cheap and lazy.


No hockey I miss it, but I don't. Like I rarely think about it because I'm so busy elsewhere, but I know once I get going again I'll wonder how I survived without it. I got an invite to play tonight but my wife isn't so high on the idea so I doubt it'll happen. And we're going on a big vacation in a month, so honestly I don't see a difference : shrug :


I hurt my tailbone w/BB rows yesterday. Apparently the fast pace led to me messing up my form and I'm paying for it. It's just like whatever happened to me w/squats last time, darn it. Hurts like hell and when I plan to do 5 lifting sessions a week that really kills everything. I'm going to remove BB rows for a while, and will do DB or some other variation.

With that I'm gonna skip tonight's lower day and either do it or a full body day tomorrow. That's tough when I want to split "priority work" across 3 upper days and that won't allow me to, but I'll figure it out. If I have to go longer overall or just do less of everything like I used to, I'll do that. My sessions have been very intense and very short lately anyway, so it's just a matter of continuing on.

[StinnerOzz]

LOWER 1

again with a bad tailbone! Sucks to move my pelvis, but feels great to stretch at the hips! So this felt pretty good overall. Skipped big moves and went for the kill. Felt great



Warmups - x2 sets
Goblet squat 70x5 / Lying Ham Bridge +35x15 / Frog Crunch x20 / various calf raise



Leg Extensions
20x6 / add 40x6 / add 50x6 / add 60x6 / add 70x6 / add 80x6 RP add 90x10


BB Thrusts (never did these before, took it kinda easy to not harm my back)
135x8 / RP add 165x8,5,4 RP


Leg Curls bottom partials
30x15 +15s iso last rep
30x10 +10s iso last rep


DB Step-ups, 20" step, each leg
30s x12, x10



Calf raise off a step 3s peaks/stretch, 15s rest
8,8,8, +25x6,8,8,8q

Tibialis Raise w/3s peaks
Red mini band x12
Black mini heavy band x12
Green heavy band x10



Seated Leg Tucks w/5s peaks, 10s rest
x6,6,6,6

Light on abs to save my back.

[StinnerOzz]

Conference call workout!




UPPER 2 + Delts



Working warmups
Incline BB Bench / DB Rows
115x15 / 70x10
135x15 / 70x8
165x8 / 90x6



20s rest:
Ring Dips: 10,10 / bottom partials x12,6
SS Guillotine Press: 135x10
SS Pullovers 70x12


Meadows Rows
+50x8,8,8 alternating arms no rest, 15s between sets
RP Neutral Grip Pullups w/2s peaks/negatives x5,5,5, 20s rest




DB Side Laterals bottom partials/full reps/top partials
25x15 / 15x15 / 20x6 drop 15/8
SS w/Wide Upright Rows 85x15

Lying (seal) Rear DB Laterals 35x20
SS W Press/Lateral: 20x15 (add)
SS Bent BB rear backward row/swing: 45x15

45* Rope Front Raise (lat tower): 20x20
SS Plate Raise: 35x20 (arms to parallel)
SS Plate Upward press/raise: 25x15 (arms overhead)

[StinnerOzz]

LOWER 2

Still in discomfort, so basically rehashing this week’s earlier take-it-easy approach.



Warmups x1
Goblet Squat 70x5 / Elevated Ham Bridge +20x8 each / Frog Crunch +10x15 / various calf raise



Calf raise w/vest, 3s peak/stretch, 15s rest
+40x6,6,8,12 (10s iso/no stretch, last rep of each)

Seated Calf Raise, 10s rest
70x8,8,8,8

Tibialis Raise w/3s peaks, 15s rest
Red mini band x20,10



Leg Extensions
40x6 / add 50x6 / add 60x6 / add 70x6 / add 80x6 / add 90x6
RP 90x6 +half rep @peak

BB Thrusts: 145x12,8,6 RP

Leg Curls bottom partials
30x15 +15s iso last rep

Landmine Linebacker Squats: +90x20,10 RP




Ab Giant TUT set / *20s iso hold after set
*#3 Decline Bench Crunch x10
Seated Leg Tuck 5s peaks x6 / straight reps x10
Gironda vacuums: @60s
*#3 Decline Bench Half Crunch x10
*Oblique Jackknife x12 each
Gironda vacuums: @60s

[StinnerOzz]

UPPER 3 + arms



Ring Warmups, 2 sets
Dips x3 / Standing Flybrid Press (wide-to-inward dip/fly movement) x3 / Pullups +leg raise iso x5 / Inverted Row x5



Guillotine Press
135x8,8,8,8, 15s rest (+8 top partials last set)
30s rest / Ring Dips 3s peaks/stretch: x5


Meadows Rows
70x8
90x4,3,3 (both arms, then RP)

SS Band Pullups (light red): x15
SS Face Pulls: 80x6,6 - 15s rest







DB Hammer Curls w/3s peak/negatives
40x6 drop 30x10
30s rest / Reverse EZ Curls: 50x15,10,10 RP
SS Gironda EZ Curls w/3s peaks/stretch 50x8?
(lean into peak, back into stretch)
RP Guillotine Curls w/5s peaks: 70x8?



Flat BB Bench pin press (not close grip, index finger @knurling), normal rest periods
185x8,8,8

Tail Ends w/inward twist, 15s rest
50x15,8*,8,6*
*10s iso last rep
SS elbows out floor press: 135x20

[StinnerOzz]

UPPER 1
Focus on delts/traps +light arms
(upper 2 will be arm focus)



Ring Warmups - x5 each, x2 sets
Leg raise iso Pullups / Inverted Rows / Dips




20s rest on all:
Decline BB: 225x8,6,4 (#2 decline, peg 8)
Damn those felt heavy
RP / #3 Incline BB Press triple peaks: 135x6
SS Swiss Ball Squeeze @60s


Landmine Rows, alternating arms no rest
70x6 drop 55x8 drop 45x8
RP Meadows Rows: 45x8,6 RP
RP medium black band Wide Grip Pullups x10,10, 20s rest


15s rest:
Side DB Laterals, half reps @ bottom: 25x15,15,15


RP #5 Incline DB SidebLaterals w/hard peaks: 15x10,8 RP
SS Band X-raise w/hard peaks: light red band x8 each


BB Shrugs w/2s peak/stretch: 225x6,6,6,6,6,6 RP


Gironda Curls: 95x15,8 RP
SS Incline DB Hammers: 30x10

20s rest:
Straight-bar Pressdowns w/2-3s peaks
70x8,8,8*,8*
*wide/neutral grip

[StinnerOzz]

LOWER 1
CALVES / ABS



Warmup
Goblet Squat 60x10 / Elevated Ham Bridge +20x4 each, +25x12 both / Skater Squats x5 each / DB RDL 50x8

V-Sits x10,5,5

Various calf warmups


-----


Leg Extensions
40x6 / add 50x6 / add 60x6 / add 70x6
RP 80x30 total RP’d
V-Sits x10,5,5 RP

Leg Curls bottom partials, 20-30s rest
25x10,10,10 w/full rep+15s iso last rep of each
Ab pulldown crunch: 50x8? w/3s peak, 70x12

BB Hack Squats
245x6,6,6, 30s rest



Donkey Calf Raise off a step, heels close to floor, *10s stretch final rep of each
+135x10*,10* / RP drop 115x10*,10*
RP drop +90x15

Seated Calf Raise, 15s rest
60x10,10,10,10

Tibialis Raise w/3s peaks, alternating no rest
Red mini band x20,15



Swiss Ball Crunch +20x8,6 RP / BW x12

[StinnerOzz]

UPPER 2


Incline BB Bench / Standing Cable Rows
115x15 / 90x10
135x8 add 165x4,4 RP / 120x8 add 150x3,3 RP



20s rest:
Rev Grip J Pulldowns: 140x6,6,6
SS Wide Pulldown half reps @ top: 170x12,6
SS Neutral Grip Pulldowns: 120x10
SS Cable Rows: 120x8,6


20s rest:
Ring Dips: 10,10,10 / bottom partials x12
SS Guillotine Press: 115x10
SS #3 Incline DB Fly Press: 50x15



Flat CG Bench half reps @ top SS DB Hammer curls
135x15 / 35x15
165x12 / 40x10
185x10 / 40x6,6 RP

Fwd Cable Extensions: 60x20
SS straight bar pressdown bottom half reps: 60x10,10,8, 15s rest

Unilateral Cross-body Rope Pressdowns, alternating no rest
20x15,12 each

[StinnerOzz]

LOWER 2 + CALVES/ABS


Warmup
Goblet Squat 60x10 / Elevated Ham Bridge +45x12,8 / Skater Squats x3,3 each / DB RDL 50x5,5

V-Sits x10,5,5

Various calf warmups



Leg Extensions (+10lbs. on all)
50x6 / add 60x6 / add 70x6 / 80x6
RP 90x30 total RP'd

Lying Leg Curls
20x8 / add 25x8 / add 30x6 / RP add 35x6 +8 bottom partials



Ab pulldown crunch: 70x20,10,10,10, 20s rest

Toes to Bar x10,10,10
done like I see 99% of people doing them these days, not crazy strict, but with a good contraction using a backward-body-pivot on the bar. We'll see how that goes, everyone doing this **** has better abs than I do anyway so maybe they’re onto something. My form on these is horrible but I'm trying to get it down. Easier to go strict, crazy as that is.



Landmine Linebacker Squats (30lb. apparatus)
+135x8,8,8, 20s rest



Landmine Linebacker Calf Jump Raises (“cheat” the rep up, hard contraction, slow neg)
135x8, 160x8, 180x8
Did this alone to see how my calves feel with nothing else.

[StinnerOzz]

UPPER 1
Focus on delts/traps
(arm focus later in the week)



Ring Warmups - x5 each, x2 sets
Leg raise iso Pullups / Inverted Rows / Dips


20s rest on all:
Decline BB: 225x8,6,6 (#2/peg 8, +2 reps)
RP #3 Incline BB Press triple peaks: 135x6
SS Swiss Ball Squeeze @60s,@30s RP


Alternating arms no rest: Landmine Rows
65x8 drop 55x8 drop 45x8
RP Meadows Rows: 45x10,8
SS medium black band Wide Grip Pullups x10,10, 20s rest
Might have to use another band, this is too tight and almost makes me lose grip


15s rest on all:
Side DB Laterals, half reps @ bottom: 30x12,12,12
SS #5 Incline DB Side Laterals w/hard peaks: 15x10,8
SS Band X-raise w/hard peaks: light red band x8,8 each


BB Shrugs, 3s peaks/stretch
185x8,8,8 / add 205x8,6,6, 20s rest on all


BB Drag Curls: 115x10 drop 95x10,6 RP
SS DB curls 25x20

Parallel dips w/3s peaks
+40 vest x8,6,4,3 RP

Rope pressdowns
70x8 / drop 55x8 / drop 35x8 w/3s peaks/negatives





Might do high pulls next time too.

[StinnerOzz]

LOWER 1

Upper tomorrow before I blast through Thanksgiving!




Warmups:
Goblet Squats 60x8 / DB RDL 60x6 / Walking Lunge x8 each / Elevated Hamstring Bridge x15

Misc calf raise / ab wheel



DB Step-ups, 20", each leg
30s x5 / add 35s x5 / add 40s x4 / drop 25s x8 / add 45s x4 / RP add 50s x5

RDL 3s peaks: 185x6,4,3 RP
SS Sissy Bench: x6,4,4 cluster set



10-15s rest on everything:
(Loose form) Toes to Bar x10,10
#3 Decline Crunch 3s peaks/negatives x4 / drop #2 decline x8 straight reps
Ab wheel x15?

Still not liking this TTB variation, but I might be getting better at it.



Landmine Linebacker Calf Jump Raises off a step (“cheat” the rep up, hard contraction, slow neg)
180x8,8,8,6,6, 20s rest

Deep stretch @10s,10s,10s each/30s both

Seated Calf Raise
70x10,10,10,8,8, 20s rest

[StinnerOzz]

FULL BODY
UPPER 2 / LOWER 2


Warmups - x2 sets
Deadlifts 185x4 / Pullups x4 / Incline Ring Flybrid x6



Deadlifts SS Slight Incline Fly Press SS Neutral Pullups
225x4 / 60x15 / 6
265x4 / 70x12 / 6
285x3 / 70x10 / 6
315x5 / 70x8 / 6
Had more in my deads, haven't done them in months and didn't want to get sloppy and hurt myself again like an idiot. These were perfectly slow and felt great where they needed to.


Flat BB Bench double peaks SS Overhand J-Pulldowns SS Goblet Squats
205x5 / 140x8 / 80x8
195x6 / 140x8 / 80x8
195x6 / 140x8 / 80x8
195x6 / 140x8 / 80x8


Ring Dips / Ring Pullups
10 / 6 +10s iso/negative last rep each


Arnold Press: 40x10?
SS Wide Upright Rows: 95x15,10 RP
SS Incline Seal Rev. Rows: 30x15
SS Rear W Laterals: 30x10


DB Split Squat on a step SS Walking Duck Lunge
40s x6, 6 each / burn



Tomorrow I'll do an arms/calves/abs day before I head off to Thanksgiving part 2!

[StinnerOzz]

ARMS / ABS / CALVES


DB Curls SS French Press
20x30 / 50x20
25x20 / 65x20
30x12 / 80x12

Ab wheel
20, 15

Single leg calf raise w/2s peak
5,5,5, alternating no rest
+40x5,5,5 alternating 10s rest




Rev. EZ Curls SS EZ Curls
70x8 / 70x8 w/3s peaks
60x12 / 60x10 w/3s peaks
50x15 / Cable Curls w/5s peaks 50x5,4,3 RP


Ab wheel w/vest, ~30s rest
+40x8,8,6,8
Now that was a great idea w/the vest!


#5 extreme Decline CG Bench
3s peaks 185x8, 185x8
Triple peaks 185x6
Normal pace reps 185x15


Single leg Squat-stance DB calf raise (squat down, lean against bench)
40x10, 50x8, 60x15 each w/3s peaks


Gironda Cradle Rope Extensions (trying it out with a normal bench, same idea minus "proper" v angle bench.)
40x15, 50x12, 60x12
45x8 w/3s concentric/eccentric


Rev grip pressdowns triple peaks
35x6 / drop 25x6 / drop 20x6


Donkey Calf off a step
140x20,20,15 RP +BW iso @20s, 20s,20s



This coming week will be a mixed bag. Leaving on Friday for vaca and won't be working out while away. Just trying to hit lots of volume on as much as I can leading into it. Will try to work in some more unusual-for-me stuff perhaps deads and farmer's walks, OH Press, etc.

[StinnerOzz]

FULL BODY
LEGS
+active recovery CHEST/BACK


Conference call workout. Oof.


Warmups - x2 sets
Deadlifts 185x4 / Walking Lunges x8 each / Ring Inverted Rows x8 / Incline Ring Flybrid x5



Deadlifts SS Incline Ring Flybrid SS bent arm pulldown (lat rotation focus)
225x4 / x5 / 70x8 2-3s eccentric/concentric/peaks
265x4 / x5 / 70x8 (same)
285x3 / x5 / 80x8 (same)
315x3 / x5 / DB Pullovers 70x15
335x3 / Incline DB Fly Press 60x12 / Pullups x6


DB Split Squat on a step, alternating no rest: 35s x6,5,4 RP / 4,3 RP

RP Gironda Lying Leg Curls: 25x12,6,5 RP
New move. Push upper body off bench to accentuate contraction. Looks funny but sure works well. What else is new?

SS BW Sissy Bench x6
SS Bosu Ball Lateral Goblet Squat/Lunge 50x5 each




TUE will be abs, calves, maybe cardio (I say as I'm in my post-workout euphoria...most likely won't happen - lol)
WED will be more light chest/back
THUR will be arms, delts, maybe abs, calves
Then OFF until the 14th/15th!


My abs are pretty damn sore from the weighted Ab Wheel rollouts. That is definitely staying in the routine!

[StinnerOzz]

Flew through today in about 30min!


CHEST / BACK / TRAPS / ABS


Various warmups


Incline #3 DB Press 5s concentric SS Incline DB Rows (lat rotation focus+trap squeeze)
50x8 / 50x9
60x8 / 50x10
70x8 / 50x10
Not a fan of those rows, tough to really feel.


Unilateral Cable Row w/twist & stretch
55x6,8,8, alternating no rest
RP Inverted Ring Rows w/5s peaks: 10 RP’d
SS Gironda Chins x4


Slight Incline DB Press SS Unilateral Low Cable Fly
80x16 / 25x15 each


Low Cable Shrug (backward movement)
140x8,8,8,8,8,8, 15-20s rest


Ab saw w/slides & vest: +40x5,5,5 cluster set
SS w/plank holds +40lbs @60s