Training For A Place At The Table

[Durrs]

8/27/16-
Bx/su + 25# x 5/5 x 5
Rope Pd- 100 straight

SS:
Arnold press- 25#'s x 10 x 5
Db lat raise- 10#'s x 20 x 5
30 second rests btw ss sets

Standing db strict press:
40# x 8
45# x 8
50# x 8
55# x 8, 7, 6- 90 second rests

Cable lat raise:
10# x 100r/ea no rest just switch arms

Smith Z press:
135# x 10
145# x 8
155# x 6, 5, 6, 5- 2 minute rests

Hammer strength ohp:
105# x 20 x 5

Rope Pd:
40# x 20, 10, 10, 10, 10- 30 second rests

Bradford press:
65# x 6 x 4

Rear delt fly:
15#'s x 10 x 5

Rear delt machine:
90# x 30 x 3

Face pulls: 100

Ab machine: 100

[Shoggoth]

That freaking volume dude!

[Durrs]

Sunday-
Ssb atg pause:
250# x 1 x 2
270# x 1 x 2
300# x 1 x 2
310# x 1 x 2

Ghr:
bw x 4 x 5

Reg bar box squats:
just below parallel-
225# x 2 x 5
275# x 2 x 5

Parallel Squats:
regular bar/no pause-
135# x 2 x 5

Usually have a big workout planned for Sundays but I went to bed at 11pm on saturday and woke up at 1am sweating with chills and such and didn't go back to bed so this was about 6 am I started this workout just to see how I'd feel and that's all I could do. Upped my vitamin C and drank a lot of tea and I seem to be getting better. Getting sick sucks!!! 

[Durrs]

Wed-
Incline db press:
70#'s/35#'s x 10/8, 6/4, 5/4, 5/4- 90 sec rests

Decline db key press:
45#'s x 10 x 5 sets

Cable machine bench:
140# x 20, 15, 15, 12- 30 second rests

Cable crossovers:
Light x lots/ feel out

Db bench:
Slow reps 5 sec up 5 sec down- 50#'s x 6, 5, 4, 4, 4

Neck machine:
25# x 50
50# x 12 x 5
25# x 50

Db incline:
5 sec up/ 5 down- 30#'s x 8, 6, 6

Cable machine bench:
90# x 100r/total 

Cardio:
elliptical x 15 minutes
incline treadmill walk x 5 minutes

-Still feeling sick but had to get it there today even though i knew I would be weak af it felt good to sweat some poison out. 

 

 

[Durrs]

Thursday-
Tuesday workout got moved to today with a few exercises omitted so that I can move this day back to Tuesday next week.

Bx/su:
bw x 8/5 x 10 sets

DO axle:
123# x 2
173# x 2
213# x 2
263# x 2
277# x 3 x 5 sets- going for strength here so 3-5 minute rests between sets

 NG Fgx head supported row:
145# x 11, 15, 12

I had some bw axle hangs and wrist curls planned but had to drop them cause it's a short recovery week. Still feeling after effects of sickness deep in my bones I think I had a mild case of the Flu.

[Durrs]

Friday-Back
WGNG pulldown: (every rep paused- 1 minute rests)
120# x 15, 7, 10, 8, 8, 10, 9, 10, 9, 10, 4/100 total

Kroc rows:
145# x 16/15- 1 r better than last week each arm

Pause db:
105# x 5 x 5/ea

Chest supported rows: (every rep paused- 30 second rests)
1p + 10# x 8, 6, 6, 6, 6, 6, 6, 6/ 50 r total

Individual handle Pulldowns:
95# x 20 x 5

Preacher curl slow curls:
40# x 7/7, 6/6, 5/5, 4/5, 4/3.5- 5 count negs- 1 minute rests

Cg low cable rows:
95# x 20 x 5

Off set db curls:
35#/20# x 15, 13, 12, 13, 10

Weighted pull-ups:
bw + 15# x 5 x 5- hold and slow neg last rep each set

Cable 1 arm curls:
light/lots

Face pulls: 100

Incline treadmill walk: 5 minutes 3.5 mph/15.0 incline
 

 

[Durrs]

Saturday
Bx/Su- +25# x 5/5 x 5 sets
Pushdowns:  100 straight

SS-
arnold press: 27.5#'s x 10 x 5 sets
lat raise: 10#'s x 20 x 5 sets
30 second rests between supersets

Standing db strict press:
2 minute rests-
40#'s x 8
45#'s x 8
50#'s x 8
55#'s x 8, 8, 8
60#'s x 4

Cable lat raise:
15# x 100r/ea only rest switching arms

Smith machine Z press:
2 minute rests
135# x 10
155# x 10
160# x 6 x 3 sets
165# x 5 (F on 6)

Pushdowns:
slow reps 150/total

Bradford press:
70# x 6, 6, 5, 6

Rear delt off incline bench:
pause at the top- 17.5#'s x 10 x 5

Cable chest press:
light x 100r/total

Decline key press:
35#'s x 10 x 3

Face pulls:
50# x 100r/total

Ab machine:
70r/total

 

 

[Durrs]

Sunday-
Atg pause front squats:
Haven't pushed these since my cut and it showed.
135# x 3
185# x 3
225# x 3
245# x 1
265# x 1
275# x 1
300# x F had to dump it barely came out of the hole.
135# x 10

Hammer strength shrugs:
6p x 12 x 5 sets

Neck machine SS plate shrugs:
25# x 50
50# x 15 x 5
25# x 50
-sets of 30 plate shrugs in between

Db shrugs:
140#'s x 15, 13, 13, 12, 10
last 2 sets drop to 70#'s x 15-20

Smith machine shrugs:
behind the back-
185# x 20 x 5

Wide grip upright rows:
95# x 10 x 3

Cable curls: 25 x 4

Fixed bar pushdown: 100 straight

Treadmill Incline walk- 7 minutes x 15.0 degree x 3.0 mph

 

 

 

[Durrs]

Tuesday-
Warmup- bx 6 x 6 all paused. Su- +25# x 5, 5, 5 +50# x 2, 2, 2

SSB Box squats:
120# x 3
160# x 3
210# x 3 x 2 sets
240# x 3 x 7 sets

2.5 crusher:
111# x 7 x 4 sets

3" grip wrist curls:
head supported arm hanging-
50# x 20/20 x 3 sets
85# x 6/6 

 

 

[Durrs]

Wednesday

Incline db drop sets:
 1st set-70#'s x 11 immediately pick up 35#'s x 10
7/6, 6/6, 6/6- (90 second rests between drop sets made this tough)

Db key press:
40#'s x 15
50#'s x 10 x 5 sets

Cable bench press:
75/75 on the stack- 6 Amrap's x 30 second rests
20, 15, 13, 11, 11, 14

Fixed bar pushdowns:
up and down stack from 20-80# for 5 minutes straight rest paused when needed

Db flat bench:
reps as slow as possible- stretch with weight at bottom- 50#'s x 5, 3, 4, 2, 2

Cable flys:
5 sets

Machine flys:
5 sets

Neck machine:
25# x 50
55# x 15, 12, 12, 10, 10
25# x 50

Incline treadmill walk- 15.0 incline x 3.1 mph x 10 minutes

 

 

[Durrs]

Friday-
WGNG Pulldowns:
every rep paused- 1 minute rests- 125# x 100r/total

Kroc rows:
145# x 17/16

Db pause rows:
110# x 5 x 5

Chest supported rows:
1p + 15# x 20 second rests- 50r/total

Db preacher slow curls:
40# x 8/8, 6/4, 3/3
45# x 2/2 x 3 sets

Ind handle pulldowns:
100# x 6 AMRAP 45 second rests

Off set curls:
45#/22.5# x 10, 8, 8, 7, 6

1 arm BB rows:
25# x 20
50# x 12
75# x 8, 8
25# x 20

Pullups- bw x 5, 5- smoked out had no juice for more sets or wtd.

1 Arm cable curls:
10 minute pump chase

-Improved a tad on rows and regressed a tad on curls. Died hard at the end of the workout today. 

 

[Durrs]

Saturday-
su/bx- 10 minutes
Fixed bar pushdowns- 100 

SS-
arnold press- 30#'s x 10 x 5 sets
lat raise- 10#'s x 20 x 5 sets
45 second rests

Standing DB strict press:
2minute rests-
40# x 8
45# x 8
50# x 8
55# x 8
60# x 7, 6, 6
65# x 4

Cable lat raise:
light/lots

Smith machine Z press:
2 minute rests-
135# x 10
155# x 8
165# x 6, 5, 6
170# x 3.5

Pushdowns:
light/lots

Cable chest press:
30-40rr x 5 sets

Rear delt fly:
17.5#'s/7.5#'s x 5 drop sets

Db lat raise:
10#/5#'s x 5 drop sets

Wtd ab machine:
100

 

[Durrs]

Sunday-
BTB Smith machine shrugs:
135# x 20 x 3
185# x 15 x 3
225# x 10 drop to 135# x 20 x 3 sets

Db shrugs:
145#'s x 20-15 x 5 sets

Hammer strength shrugs:
2p x 10 paused sitting/10 paused standing x 5 sets

Db pause shrugs:
70#'s x 10 x 5

Db lat raise:
10#'s x 50 x 3

Bw skull crushers off TRX: some

Rear delt machine: 100

Incline treadmill walk: 15.0 incline x 3.1 mph x 10 minutes breathing like a fat kid

Bw creeping into mid 240#'s so + 10lbs in a month or 2.5lbs a week (since I stopped my cut) + getting slowly stronger tells me it's mostly muscle.

 

[Durrs]

Tuesday-
Bx/su:
Bx x Bw/Su +10-50# x 8 sets

Fgx trap bar farmers walks:
145# x 50 yards (eyeballed between 2 bushes in the desert near the house) x 8
2-3 minute rests

That's it today

[Durrs]

Wednesday-
Incline db drop sets:
90 second rests
75#'s/35#'s x 10/8, 4/6, 6/5, 6/7

Decline db key press:
40#'s x 15
55#'s x 10 x 5

Cable press:
30 sec rests
75#/75# x 21, 16, 14, 13, 11, 14
drop sets

Bw skulls off TRX:
10 minutes rested when needed. ladder up and down with body position.
these are hard as hell depending how low you get.

Db flat slow bench:
again just going for feel. stretch at the bottom up and down as slow as possible. By the 5th set I was shaking on rep 3 with 50#'s.

Machine flys:
100

Face pulls:
100

Rope pushdowns:
100

Neck machine:
100

Incline treadmill walk:
15.0 incline x 2.2 mph x 15 minutes- 

 

 

[Durrs]

Friday-
WGNG pause pulldowns:
1 minute rests
130# x 19, 8-12 to 100/total

Kroc rows:
145# x 18/18

Db pause rows:
115# x 5 x 5

Chest supported rows:
1p+20# x 10-6/50 total- 1 minute rows

Db slow preacher:
45# x 3/4, 2/3, 2/2, 2/2, 2/2
really slow reps 

CG cable rows:
waiting for next exercise machine to open up- 20 x 3

Individual handle pulldowns:
paused reps-
120# x 6-10 x 5 sets

off set curls:
45#/22.5# x 11, 9, 8, 8, 8

Pullups:
bw pulled to chest touch on bar and hold. slow eccentric-
4 x 5

Cable curls:
up and down stack- 10 minutes non stop just switching arms

 I may have put on too much weight in a month for it to all be muscle but strength is coming back. i don't think I kept my ending cut weight long enough for my body to reset. Oh well it's all trial and error. Next time.

 

[Durrs]

Saturday

bx/su- 10 minutes
Db standing strict press:
2 minute rests-
40#'s x 8
45#'s x 8
50#'s x 8
55#'s x 8
60#'s x 8
65#'s x 7, 7, 6
70#'s x 3.5

Arnolds press:
20#'s x 15 x 5

Smith Z press:
2 minute rests
135# x 10
155# x 8
165# x 7, 6, 6
170# x 3

Bw skulls off smith machine:
start bar low to burnout then raise bar and repeat x 3

Cable lat raise:
up/down rack x 10 minutes rests was switching arms

Rear delt flys:
light x high rep

Face pulls
100

Incline treadmill walk:
15.0 incline x 2.3 mph x 15 minutes

 

[Durrs]

Sunday-
Atg paused front squats:
295# x 1
225# x 2 x 5

Db pause shrugs:
70#'s x 10 x 5

Leg press:
4p x 50 x 4

BTB smith shrugs:
275# x 10 x 5
135# x 50

Hammer strength shrug machine:
2p x 50 x 4

Neck machine:
25# x 50 x 4

Db shrug:
60#'s x 50 non stop

Ab machine:
100

[Durrs]

Tuesday-
Bx/su:
bw x 10/5, 10/5
+15# x 5/5
+25# x 5/5
+50# x 5/3, 5/2, 5/3

DO Axle:
283# x 3 x 5 sets- 2-3 minute rests
The first 2 reps of every set came up really well but started grinding on set 4. Not moving up until I own it. LH (strong hand) slipping WTH?

Bw axle hangs:
9, 15*, 14, 12, 10- 1:00 minute total.
I'll add weight when I can do a minute in 3 sets

1-arm axle curls:
33# x 10 x 2
38# x 10 x 3

Rev thumbless axle curls:
back against wall:
33# x 10 x 5

 

[Shoggoth]

Durrs. All the axle. 

[Durrs]

Haha! Gotta burn down some PR's this year! 

[Durrs]

Wednesday-
Incline Db drop sets:
90 second rests
80#'s/40#'s x 12/6, 7/7, 6/4, 6/6

Decline db rev grip:
60#'s x 15, 12, 10, 10, 9, 7
35#'s x 15

Cable press:
30 second rests
75#/75# x 20, 15, 8, 11, 10, 35# x 20

TRX bw skull crushers:
up and down with body position x 3
cable pushdowns: 20# x 30 x 3

Db Slow bench:
50#'s x 5 sets

Cable flys:
pump

Neck machine:
25# x 50 x 4

Incline treadmill walk:
10 minutes

[Durrs]

Friday-
WGNG pause pulldown:
1 minute rests
135# x 20-8rr/100 tota

Kroc rows:
145# x 20/20- back in the 20's

Db pause rows:
130# x 5/5
125# x 5/5 x 4

Db slow preacher curls:
45# db vertical pad/standing as slow as possible, mini contractions on the way down x 5 sets/ea

Chest supported rows:
1 minute rests-
1p +25# x 9-6rr x 50r/total

Off set curls:
50#/25# x 11, 7, 8, 6, 4

Bw pullups:
pull until upper abdomen touches bar and as slow as possible down 2-4 rep range x 5 sets

Cable curls:
pump

 

 

 

[Durrs]

Saturday-
Bx/su- 6 sets. 4 weighted.
Db strict press:
2 minte rests-
40#'s x 8
45#'s x 8
50#'s x 8
55#'s x 8
60#'s x 8
65#'s x 8, 8, 6.75(3/4)
70#'s x 4 (last week 3.5)

Arnold press:
20#'s x 15 x 5

Smith z press:
2 minute rests-
135# x 10
155# x 8
165# x 8, 7, 6(+2 reps over last week)
170# x 5 (last week 4)

Cable lat raise:
5 minute ladder

Rope pd:
5 minute ladder

Cable chest press:
5 minute ladder

Rear delt machine:
5 minute ladder

Neck machine/ab machine- some

[MattM]

Tons of ass kicking in here, looks like you're working the OHP and axle hard!!  Keep it up man