Liftin' weights & lacin' skates

[StinnerOzz]

ARMS / DELTS / CALVES / ABS

A little priority work for everything small before I take off a week+

I'll be getting tons of cardio & junk food in during this time. I need to splurge.




Working warmups

Wide Cable Hammer Curls SS Cable French Press
50x8 / 50x12
50x12 / 50x15
50x12 / 60x12

Seated Calf Raise
70x8,12,8,10



Seated calf raise double peaks
90x8,6 / drop 80x6,6 / drop 70x8,6 RP


Calf raise 2up/1down
+40x6,6,5 each, alternating no rest
RP +40x20 both


Tibialis raise w/band, 3s peaks: medium black band x12,12,12, alternating no rest


Cable Curls
21s@60 / drop 50x10 / drop 21s@40
21s@60 / drop 50x10 / 40x10,5 double peaks


Ab saw w/slides & vest
+40x6,6,6
+40x6+60s plank
+40x6+40s plank


#4 Extreme Decline CG Bench
185x20,10,8 RP


Wide Upright Rows: 105x8,8,6 / drop 95x10,8, 20s rest


Gironda Cradle Rope Extensions
60x12,10,10,8, 20s rest
SS unilateral Rev grip pressdown
25x8,6 each, alternating no rest


Bent Rear DB Laterals 40x20
SS Incline Seal Rear DB Laterals 30x15,10 RP

[StinnerOzz]

UPPER 1 / return from vacation workout! Dead tired but got it done. Felt great. Just hitting everything good. Lower/abs tomorrow, upper/arms Wed, and lower/abs again Thurs/Fri is the plan.




Warmups
Ring dips/pullups/inverted rows x6 each, x5 each

Abwheel FLR x5 each - 2 sets


-----


Incline Fly Press SS Gironda dips
60x8 / 5
30s rest 60x10 / 5
30s rest
Neutral Grip Incline DB 70x10 / 6 w/bounce @bottom
SS Swiss Ball squeeze @60s



Incline DB/Seal Row
90x4 / drop 75x4,4,4 RP
75x8,6,5 - cluster sets

High Pulley Row/pullover movement, 20s rest
70x10,10,10



Cable OH Press w/2 half reps @top
45x6 / straight 45x8
20s rest Arnold Press 35x15
20s rest DB front raise 30x10,6 RP
SS Gironda DB swing 20s x5,5 each RP
SS Bent Rear Laterals 30x20,10,10 RP

[StinnerOzz]

LOWER 1



Warmups - x2 sets
Landmine linebacker RDL 90x8 / Skater Squats x6 each / Goblet Squat 70x6

Various calf & ab warmups



Landmine Linebacker Calf Jump Raises off a step
180x12,8,8,8, 20s rest
+deep stretch @60s

Seated Calf Raise
75x10,10,10,8,8, 20s rest



20s rest:
Gironda Lying Leg Curls: 30x10,8 / drop 25x8
SS Landmine Sissy Squat
x6,6 (facing bar, core emphasis)
x6,4 (away from bar, quad emphasis)
SS Sissy Bench x5

Landmine Linebacker deficit RDL SS Hack Squat
135x15 / 135x15
60s rest 180x10,8 RP / 30s rest 180x15






Was gonna do abs but got pulled into work and lost my MOJO mojo. For next session:

Abwheel w/vest, ~30s rest
+40x8,8,6,8

Ab pulldown crunch: 80x15,12,12,10,10, 25s rest

[StinnerOzz]

UPPER 2

It’s so odd that my shoulder bothers me during DB press these days but not BB press. It’s usually the opposite but I get some weird impingement as soon as I start and it never stops.

Felt a little weak but I was sure to begin with too. Had to compress everything into 4 days this week after all.



Warmups - 2 sets
Flat DB Fly Press 30x10 / Pullups x6 / Diamond Pushups x5 /Heavy Band Face Pulls x10



20s rest on all:
Decline BB: 205x10,8,5,5 (#2/peg 8, +2 reps)
RP #3 Incline BB Press triple peaks: 115x8
SS Swiss Ball Squeeze @60s RP


Slight Incline Cable Pullovers (felt awesome)
70x8,8,8,10, 20s rest
SS landmine T-bar Rows: 135x8,6,6 RP



BB Drag Curls: 115x8,6,5 / drop 95x10, 15s rest on all
RP Behind the back cable Curls 25x12 each


Decline Skullcrushers SS w/Rope Pressdowns w/3s peaks
70x20 / 45x8
70x12 / 45x8

Cross-body DB Extensions SS Rev Incline kickbacks
20x12 each / 15x12
No rest 20x12 each / 20x10



Late start and work beckoned again, so I skipped abs at the end again. Damn! Tomorrow without fail and I'll do volume.

[StinnerOzz]

CALVES / ABS

Legs are still sore, I’ll have to try to hit them tomorrow during work.



Seated Calf Raise: 70x20, 70x15
Swiss Ball Crunch, slow: x12, +15x12


Seated calf raise double peaks
80x8,6,5 / drop 70x8,6,5 RP


Abwheel w/vest: +40x8,8,8 RP
SS cable leg tucks: 20x20


Ab pulldown crunch, 20s rest
80x12,10,10
SS #3 decline crunch peak/reps: 5/5, 4/4, 3/3, drop flat 3/3, 2/2, 2/2, 2/2
SS Oblique Jacknife x15 each


Calf raise 2up/1down
+40x6,6,6,5 each, alternating no rest
RP double peaks +stretch: +40x12


Tibialis raise w/band, 5s peaks: medium black band x8,8,8, alternating no rest

[Cantplankwell]

Still lots of great work going on in here!

Happy Christmas to you and yours, hope you can get some time off and relax.

Looks like world Juniors selection is still happening here, hopefully we can get some hockey on the holidays.

Me; right now I am just minimal twice a week, not journal worthy stuff. When things return to earth here I will start piling it on again.

[StinnerOzz]

Still lots of great work going on in here!

Happy Christmas to you and yours, hope you can get some time off and relax.

Looks like world Juniors selection is still happening here, hopefully we can get some hockey on the holidays.

Me; right now I am just minimal twice a week, not journal worthy stuff. When things return to earth here I will start piling it on again.

Thanks and all the best during the holidays to you, too! I haven't paid much attention to the hockey world but I did see the NHL plans to start an abbreviated season in early/mid January. I'm not holding my breath in case things change, but if that's the case then that will be very cool very soon. At least you're keeping at it, good job. I find that documenting it helps me stay 100% focused and accountable, that's why I yap so much in here to nobody. Harkens to my early days when I had a lot of input and discussions on other forums and learned a lot, helped a lot, etc. Plus if anyone went missing, someone would call them out - LOL

[StinnerOzz]

LOWER /LEGS Quick one



Leg extensions
50x15, 50x15, toes in 70x15

Lying leg curls
20x15, 30x12, 30x12


Heel elevated front squats
bench for depth past parallel
135x7,7,6,6,5, 20s rest, each a couple shy of failure


RDL
185x6,6,6, 20s rest

[StinnerOzz]

Whoaaa how the hell is it Christmas week already? Between plans, plans, and some other plans, I’ve got my work cut out for me to fit everything in.



UPPER 1

Warmups
Ring dips/pullups w/Ab iso/inverted rows x5 each, x5 each



*=45s rest between superset groups:

Incline Fly Press: 65x12
SS Gironda Dips w/bounces: x5
SS Landmine Row: 60x10 each
SS High Pulley Row/pullover: 70x15

*Incline Fly Press: 65x12
SS Gironda Dips w/bounces: x5
SS Landmine Row: 55x10 each
SS High Pulley Row/pullover: 70x15

*Flat DB Press: 75x10 / neutral grip x5
SS Low Ring Flybrid: x10

*Incline DB Seal Row: 60x12
SS Gironda Chins: x4

*Wide Pulldown half-reps @ top: 190x10, RP
SS Unilateral Low Cable Pec Fly: 25x15 each



Seated Landmine Military Press, half-reps @ top
90x20, 110x15
Each SS Bent Rear Laterals 35x12

DB Front Raise
35x5,4,3,2,1 each alternating no rest
20s rest 35x4,3,1,1,1,1,1,




Upper 2 will have direct arm work, and if I can do an upper 2 it'll probably be a bit heavy and low volume.

[StinnerOzz]

LOWER 1 / Abs



Warmup
Landmine linebacker RDL 90x8 / Skater Squats x6 each / Goblet Squat 70x6

Various calf & ab warmups

---


Donkey Calf Raise off a step, heels close to floor, *10s peak final rep of each
+135x10*,10*,10* / drop 115x20,15 RP
SS 60s stretch

Seated Calf Raise
70x8,8,8,8,8, 20s rest



Hanging knee to bar SS Swiss ball squeeze rev. Crunch
8 / 10
8 / 10
8 / Ab wheel x10

Ab wheel: x10
SS Decline crunch w/extension x8

Swiss Ball Crunch: x15



Gironda Lying Leg Curls w/2s peaks: 20x12
SS Sissy Bench: x8

Gironda Lying Leg Curls w/2s peaks: 25x10
SS Sissy Bench: x8

Lying Leg Curls 2up/1down: 20x8 / both x8

Landmine Hack Squat w/extra half-rep @bottom
205x8,8 RP
RP Landmine Front Squats w/3s negatives: 90x20




Tomorrow will be a quick upper w/arms, as I have to sneak it in before a packed evening!

[StinnerOzz]

UPPER

Another quick one!


Warmups
Incline pushups x15 / pullups x8


Slight Incline BB Press
135x8 add 155x6 add 165x5 add 185x6,6,4 RP
+30s iso

Landmine Linebacker Rows reps/iso
90x8 add 115x6 add 140x3/3, 3/3, 3 straight reps

DB Pullovers: 70x12,10 RP



Decline Skullcrushers SS DB Curls (iso vs reps)
70x20 / 30x5,4,3,2,1 each alternating
80x12 / 30x5,4,3,2,1 same
90x10,4 RP


Cross-body DB Extensions SS Rev Incline kickbacks
20x15 each / 20x10
20x15 each / 20x10



Straight-bar Pressdowns, lat tower:
50x6 / 60x4 / 70x4 / 80x4 loose
Drop 60x6 / 50x6 +4 partials



Rev. Incline Rev. Curls SS Rev. Incline Curls
60x15 / 60x10-12?

[StinnerOzz]

LOWER 2 finally. ****ing hate holidays and getting lazy/overtired. I'd rather go at full bore and be too busy than have nothing to do and fight myself just to work out all day. Smh…


Warmups
DB RDL / Walking Lunge
60x8 / 10 each

Various ab/calf work




Leg Extensions
*extra half rep @top
15s rest between each
50x8* / 60x8* / 70x6* / 80x8 / 90x12

Lying Leg Curls
25x20, 35x12*, 35x12*
2up/1down 25x10 each
*SS Sissy Bench x8


Donkey Calf Raise 21s
90, 115, 120


Seated Calf Raise, explosive w/hard peaks
70x15,8,6 RP
90x10,6,6 RP



Decline Crunch/Serratus Crunch w/EZ bar
Explosive concentric+slow eccentric
+60x6, +80x6, +90x4, +100x4, +110x3
@pin 3,3,4,3,3

My abs really got hit coming out of position on decline skullcrushers the other day. Just the 3 times I did it made them sore for days, so I tried to replicate that. Not slow like usual, but a power move with hard contraction. Didn't feel like it worked until the end, so maybe I need to go extra heavy/low rep.

Lame ass leg workout but got a good pump. Forced myself to even do anything, and at least I did good on the small stuff.

With 2 days off of work again this week and nowhere to be, I'll lift every day this week in some capacity.

[StinnerOzz]

UPPER 1


Warmups
Incline pushups x15 / pullups x8



Landmine Linebacker Rows
90x8 add 115x6 add 140x10,6 RP
SS Cable Rows: 70x15 w/3s peaks

Slight Incline Cable Pullovers
70x10,10,8, 15s rest (narrow, narrow, wide)


Slight Incline BB Press
155x6 add 175x5 RP 195x4,4,3 RP

Gironda Dips: +20x8,6 RP +10 partials



Upright Rows SS DB Side Laterals
95x20 / 25x10
115x10 / 20x15



Decline Skullcrushers
80x12,8 RP
+Decline crunch w/EZ Bar x4 after each set of skullcrushers

DB Curls (iso vs reps)
30x5,4,3,2,1 each alternating
30x5,4,3,2,1 each alternating

Cross-body Cable Rev. Grip Pressdowns
20x15, 30x10, 35x10

Rev. Incline Rev. Curls SS Rev. Incline Curls
70x10 / 8




One of the next upper days: run the rack for Rev Grip Pressdowns & focus on rear delts.

[StinnerOzz]

Legs were still a little tender from the other day, the light workout turned out to be pretty good after all! Keeping it simple here so I can have another leg day later.



LOWER 1

Warmups
Skater Squats x6 each / Ham Bridge +35x20 / Walking Lunge x10 each

Donkey Calf Raise
90x20, 115x15, 140x15
185x6 3s peaks/stretch / 6 straight RP 8 straight

Seated Calf Raise, explosive w/hard peaks
80x12,6,6,6, 10s rest



Frog Crunch, hard peaks
15, 15, 15

Front Squats, Frog Stance, bench for depth
165x4,4,4,4,8, 20s rest

Single Leg foot-fwd DB RDL
40s x6,6,6 each alternating no rest, 10s RP



Heavy Band "Alphabet"
Just something to try for a unique burn. Probably have to practice a bit...




Next leg day, include
Bulgarian Squat, short step for quads, single DB + stabilizing
40x, x each

[StinnerOzz]

UPPER 2


Fly Press SS J-Pulldowns
Slight decline 60x12 / 110x12
Slight decline 70x10 / 130x10
Flat 80x12 / 150x8
90x8,4 RP +10s iso last reps / Neutral 180x8,5,4 RP

Slight Incline Press w/2 half reps @top
135x8?

BB Rows
185x8 drop 155x8 drop 135x8


Cross Body Rev Grip Pressdowns
25x10, 3s peaks
30x12, hard peaks
40x8, hard peaks SS Rev both arms x15, 2s peaks


DB Curls 2s peaks
30x4 add 35x4 add 40x4
15s RP / DB Hammers 40x6


Arnold Press
30x20
30x15 SS W Press: 30x12

[StinnerOzz]

FULL BODY
“Easy” volume with expectation to lift tomorrow depending on what's sore. Plus I was tired as hell and had plans to get to.


I also heard hockey is planning to start back up within 2 weeks and now I’m severely regretting I wimped out on doing some tough cardio...despite buying a new elliptical machine (smh). If this goes off, I’ll be changing my routine to lighter leg day(s). I’ll keep my nutrition where it is except adding back my pre-game cup of oatmeal, and will see how that goes. Hopefully that’s a sufficient addition for a game, the skating will boost my conditioning/fat loss, and so on.





Warmups
Deadlifts 185x5 / Rev Lunges x6 each / Gironda Chin x5 / Ring Dips x6 / Band Pullapart 5s isos x6
2 sets



Deadlifts SS Incline Ring Flybrid SS Pullover
225x4 / x5 / 70x10
275x4 / x8 / 70x8

Deadlifts SS Gironda Chins SS Cable Pec Fly
305x3 / x5 / low pulley 25x6 each, 2-3s concentric/eccentric
315x3 +20s iso / x5 / high pulley 30x8 each, 2-3s concentric/eccentric



DB Split Squat on a step, alternating no rest: 35s x4,4,4,3,3 alternating no rest
SS Lying Leg Curls: 25x10 w/5s negatives
SS BW Sissy Bench x6
SS Leg Extension toes in: 60x10 w/3s peak/con/ecc


Will probably do something tomorrow or Sunday, depending what is sore and what isn't, and will include calves & abs.

[StinnerOzz]

End of last week was a total disaster and I’ve been unable to get to lift since the last one. So much for all my good plans as usual. Trying to get back to normal today. I have a crazy busy week or few weeks coming, and hockey is supposed to start up again next week. I planned to play w/my new team only this time, and that’s just as well because my old team is in the same division now so we’ll get to play each other! That should be fun, I just wish I wasn’t so out of hockey shape but hopefully I’ll bounce right back. I mean, it’s guaranteed nobody on either team is as active as I am, but many of them are the type whose abilities never seem to fluctuate. We’ll see! That will at least help me deal w/lifting, as I’ll do fewer leg days FOR SURE. I’ll either do 1 moderate/heavy session or 2 light ones weekly in addition to skating.



UPPER 1

Warmups
Ring Dips x4,4 SS Pullups w/leg raise iso x4,4,4




Gironda Dips w/bounces @ bottom: x8,6,4,4, 20s rest
SS High Pulley Standing Fly: 30x10 each w/3s peaks & negatives

Frog Crunch x15 SS Hanging Trunk Curl w/light red band (slow burn) x whatever

Frog Crunch x15 SS Cable Leg Tucks w/5s peaks: 30x8



Gironda High Pulldown Rows
90x10 / 115x6 / 140x6,6,6 RP - all with 20s rest

Frog Crunch x15,10,6, 10s rest
SS Oblique jackknife x12 each side




Arnold Press
35x20, 40x12, 45x10
SS Bent Rear Laterals: 50x12,8,8, 15s rest
SS DB Side Lateral 21s @20 / drop 15x12


Cross Body Rev Grip Pressdowns
35x10,6,6 RP alternating
SS Rope Pressdowns w/2half-reps @ peaks
50x8


Incline DB Curls
25x15
30x5 add 35x5 add 40x3,4,3 RP


BB Curls: 45x30

[StinnerOzz]

LOWER 1

Warmups
Donkey Calf: 90x20, 90x20

Hanging leg raise x15
Decline #1 crunch, exhale @ peaks
x8, x8

Landmine Belt Squat (something new)
90x10 flat, 90x10 deficit/step



Donkey Calf Raise 21s
115, 130, 160

Seated Calf Raise, explosive w/hard peaks
70x15,8,6 RP
90x10,6,6 RP

Decline #1 crunch, exhale @ peaks
x8 SS Twist crunch x20 each side
x10 SS Twist crunch x20 each side




Deficit Landmine belt squat, 3s squeezed non-peaks & negatives
90x8,6,6,5, 30s rest


RDL, 3s peaks
225x4,4,4,4, 20s rest


Leg Extensions, toes in w/extra focus on contraction
50x25,13,10 RP


Standing Cable Leg Curls
20x20, 30x15 each leg




Kneeling band crunch w/squeezed peaks,
Medium purple band
25,25,20, 20s rest


Never really did belt squats before. They felt great, especially with that slow burn. The cable curls kinda sucked during the lift but felt good afterward. Difficult position to be in, but I did my best.

[StinnerOzz]

Hockey is now scheduled to start in 1.5 weeks, assuming the world doesn't go crazier. I'm gonna run 5 miles a day to get in shape. Just kidding, I'm going to literally do nothing cardio wise except maybe jump some rope again. Once it starts I'll consider finally adding in some HIIT.



UPPER 2 / PUSH


If my legs are still sore tomorrow, I’ll do a pull workout then + legs on Friday.



Slight Incline BB Press
135x15 (#2) , 155x8 (#3), 175x5 (#3), 185x4 (#3), 205x8,4 RP


High Pulley Standing Fly
45x10 each
20s rest / 45x6 each w/4-5s negatives


Push Press w/extra half rep@peak
135x4,3,3 RP
30s rest / medium purple band side lateral: x20,10,10 RP


Parallel Dips
+45x8,6, RP +10s iso last rep each

Cable Kickbacks
15x20, 25x12, 25x10 each

[StinnerOzz]

UPPER 3 / PULL


DB Rows, emphasis on lat curve
50x8, 60x8, 70x6, 80x4 each
90x4,4,3,3 cluster set, each, 15s rest

Slight Incline Cable pullovers
45x8 w/5s concentric/eccentric
70x6 w/3s con/ecc
70x12 straight


Snatch Grip High Pulls
155x6, 175x5, 195x4*, 205x3*, 215x2*
*SS Rev. Fly w/light red band: x12-15 each


BB Shrugs w/bands & 2s peaks/neg/stretch
185x6,6,6,8, 20s rest


DB Hammer Curls w/2s peaks
30x6 add 35x6 add 40x6
SS Gironda Drag Curls
75x12,6,6 RP


Seated DB curls
20x4 add 25x4 padd 30x4 add 35x3
drop 25x drop 20x6 drop 15x10

[StinnerOzz]

LOWER #2


Warmups
Skater Squats x6 each / DB RDL 60x8
2 sets

Donkey Calf: 115x12, 115x15

Decline #5 Leg Raise x12 / SS Decline #1 crunch, exhale @ peaks x6


----


Donkey Calf Raise 21s
160, 160, 160, 30s rest

Seated Calf Raise, explosive w/hard peaks
80x15,8,6 RP



#4 Decline Leg Raise, 20s rest: 20,10,10
10s rest Bosu twist Crunch x8 each side
10s rest / Bosu crunch, exhale @ peaks x6
SS Gironda Vacuum @40s



Leg Extensions, toes in w/extra focus on contraction, 10s between sets
50x8 add 60x8 add 70x6 add 80x6 add 90x10

Deficit Landmine belt squat, 20s rest
140x8,8,6,6

Lying Leg Curls 2up/1down: 30x8 each
SS both x8

[StinnerOzz]

Still no hockey. Next week?




UPPER 1

Warmups
Ring Dips x4,4 SS Pullups w/leg raise iso x4,4,4

Bosu Ball Cable Crunch
+20x8, +20x8, +30x8, +30x12



Gironda Dips w/bounces @ bottom
x9,6,4, 30s rest
RP High Pulley Standing Fly: 50x10 each
RP Guillotine Press half reps @top: 135x10 w/2s peaks


Wide Pullups
+45x6,4,3,2,2 RP

Incline Bench DB Seal Rows
40x20,10 RP (increase)


Landmine Linebacker Shoulder Press
90x10,10,10,8,8,8, cluster sets not to failure
(Will do side/rear delt isolation next upper session)


Incline DB Curls
35x15 drop 30x7 drop 25x7 drop 20x8
SS Narrow BB Curls: 45x20


CG Bench
165x8, 165x8, 165x8, 165x8, 165x8


Rope Pressdowns w/2 half-reps @peaks
45x10 drop 35x6 drop 25x6

[StinnerOzz]

LOWER 1

Warmups:

Landmine Linebacker Calf Raise
+extra half rep @ top: +90x8, +90x8

Skater Squats x8 each SS Squat Jumps x6


---

Landmine Linebacker Calf Raise
+115x15,8 RP
+115x12,6 RP / drop 90x8,5 RP

Seated calf raise double peaks
80x8 drop 70x6 drop 60x8 drop 45x15 straight
60x8 drop 45x8

Bosu Ball Cable Crunch SS Abwheel FLR
+25x10 / 4 each
+30x8 / 4 each
+35x8 / 4 each
+35x6 w/5s peaks / 4 each



Landmine Linebacker Squats
90x6 add 115x6 add 140x6 RP
90x6 add 115x6 add 140x6 RP/add 160x8

Pullthroughs / Sissy Bench
80x15 / 12

Lying Leg Curls
30x10,6 RP / drop 20x10


Pullthroughs aren't so great on my setup. Bah.

[StinnerOzz]

Quick one, killer pump everywhere.

Hockey is officially back on Monday, AND it's our championship makeup game from last March - lol... I'm gonna feel like death but I'm ready!




UPPER #2


Warmups:
Slight Incline Fly Press SS J-Pulldowns
50x10 / 90x12
50x12 / 110x10

------


Cable Rows
120x15, 150x10
Loose w/cheat: 180x8

Neutral Grip Pulldowns w/slow negatives
140 @5s x5, @3s x5, @2s x5



Guillotine Press
155x8, 175x6, 185x1

High Pulley Pec Fly
55x6,6 each alternating no rest



OH DB Extensions
30x15, 35x12, 40x10

BB shrugs 3s peaks/stretch
225x6,6,6 RP

DB Kickbacks: 30x10, 40x8 each

DB Hammer Curls, iso/reps
35s x10/5, 10/5, 10/5



DB Side Lateral iso/reps
25x 5/5, 5/5, 5/5, 3/3, 3/3
SS Bent Rear Laterals 40x20,12 RP
SS Gironda DB swing 15s x12 each

SS Band Pullapart iso holds: red band x10

[StinnerOzz]

LOWER #2



Warmups
Skater Squats x6 each / DB RDL 60x8
2 sets

Various standing calf raises

Donkey Calf: 115x15

Decline #5 Leg Raise 3s peaks x8 / SS Decline #1 crunch, exhale hard @ peaks x5


--------


Donkey Calf Raise 21s
175, 175, 30s rest

Seated Calf Raise, explosive w/hard peaks
80x10 / drop 70x8 / drop 60x10 / drop 50x10



Leg Extensions, toes in w/extra focus on contraction, 10s between sets
50x8 add 60x8 add 70x6 add 80x6 add 90x10

Deficit Landmine belt squat
140x12,8,6,6 RP

Lying Leg Curls 2up/1down: 30x8 each
SS both x8



#4 Decline Leg Raise, 20s rest: 20,10,10, 10s rest
10s rest Bosu twist Crunch x8 each side
10s rest / Bosu crunch, exhale hard @ peaks x6
SS Gironda Vacuum @40s

[StinnerOzz]

Whew, my legs were BEAT from hockey. I was dumb and didn’t even think to stretch beforehand, and my adductors are really making me pay for it. Both teams were equally out of playing shape, and we ended with a 1-goal game which we very likely would have before the hiatus anyway. We won and are officially back-to-back champs! I had 1g1a.

That + daily business kept me from lifting yesterday, but I killed it today. I’ll keep legs to 1x this week.



UPPER 1



Warmups
Ring Dips x8,5
Pullups w/leg raise iso x4,4,4



Gironda Dips w/bounces @ bottom: x9,6,4, 30s rest (rough!)
RP High Pulley Standing Fly: 50x10 +10s iso/5s negative final rep each
RP Guillotine Press half reps @top: 145x10 w/2s peaks (+10lbs)



Wide Pullups: +50x5,4,3 clusters
Neutral: +50x4,3 clusters / drop Wide: BWx8
RP Incline Bench DB Seal Rows: 60x12,8,6 RP



Landmine Linebacker Shoulder Press w/extra half-rep @ peak
90x10,8,8 RP
SS light red band Side Lateral isos, 2-3s: x6,5 each



Bosu Ball Cable Crunch: +25x8, +35x6
+35x6 SS w/Bosu Twist Crunch: x6 each



Incline DB Curls
35x15 drop 30x7 drop 25x8 drop 20x8
SS Cable Curl: 50x6 w/3s peaks



CG Bench SS DB Kickbacks
165x6 / 35x8
165x8 / 35x8
165x8 / 30x10
165x8 / 30x10

[StinnerOzz]

LOWER (#2, if I count hockey as #1…)



Warmups - x2 sets
Goblet Squats 70x6 / Elevated Hamstring Bridge +45x15 / Walking Lunge x6 each

Misc calf raises

Janda crunch x10
Rev Crunch x5
Kinda-dragon flags x10


-----

Seated Calf Raise, *2s peaks
70x8*, 80x8*, 90x10
100x6,6,6,6 RP


Landmine Linebacker Calf Raise, flat, 15s rest
140x10, 140x10, 140x10, 115x10, 115x10 +30s iso hold



Ab giant set, 15s rest on all
#4 Decline Garhammer: x8, x8
Seated Leg Tuck, 3s peaks: x6, x6
Janda crunch: x6, x6 zc+5s iso final rep each



DB Step-ups, 20", each leg
30s x5 / add 35s x5 / add 40s x4
drop 25s x8
RP add 50s x6

BB Rev lunge: 95x6,6 each, alternating no rest
RP Lying Leg Curls 3s negatives 25x20
SS Sissy Bench: x15



Ab giant set, 15s rest on all
Kinda-dragon flags: x8, x8
Janda crunch x6 each / straight x5
Seated Leg Tuck, 3s peaks: x6, x6

[Athena]

Congrats on the 1g1a! And you're back to back champs!

Good looking workouts, and good to see you're still at it.

~Athi

[StinnerOzz]

Congrats on the 1g1a! And you're back to back champs!

Good looking workouts, and good to see you're still at it.

~Athi

Thank you!

Welcome back

[StinnerOzz]

I'm still sore from Wednesday's workout so I just got something in and will ail to repeat Sunday if possible. If not, then Tuesday.




UPPER #2


Flat BB Bench, slow SS Neutral Grip Pullups
135x20 / 15
165x12 / 12
185x10 / 10
205x6 / 6 w/2 extra half reps @peak
225x5 / 6 w/2 extra half reps @peak


Janda crunch: x15
+20x8 drop BW x8
+20x8 drop BW x8


DB hammer curls: 50x5 drop 45x5 drop 40x5 drop 35x8
drop / regular curls 30x6 drop 25x6 drop 20x6


V-bar Pressdowns
70x20, 80x12, 80x10

OH DB extensions
30x10,6,6 RP each