Durrs Posted January 13, 2017 Author Share Posted January 13, 2017 Friday-WG Pulldown: 30 second rests 105# x 12 x 10 sets DB rows: 145# x 10 x 3 sets DB pause rows: 145# x 3/3 x 3 Extreme row machine: 6p x 5 x 5- paused at top stretch at bottomChest supported rows: 2p x 4 x 4- long pause reps rear delt fly/hammer curl: 22.5#'s x 15/15 x 5 sets Straight arm lat pulldown/ez bar curl: 5 sets Preacher plate curl: vertical pad side. 2 hands ng on a 45# plate. 10 x 5 sets face pulls/hammer curls: 30# x 10/10 x 3 sets 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 13, 2017 Share Posted January 13, 2017 You must have a massive back pump after all of that work. Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 14, 2017 Author Share Posted January 14, 2017 Oh yeah that's why i start light with 30 second rests gets the blood moving 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 15, 2017 Author Share Posted January 15, 2017 Saturday-bx/su- 15 minutes Db lat raise: 10's/5's x 10 sets Landmine z-press: 25# x 10/10 x 5- slow reps Arnold press/db lat raise: 5 sets HS ohp/db lat raise: 5 sets 4-way neck: 5 sets Cgbp/neck curls: 135# x 20 x 5 sets/35# x 12 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 15, 2017 Author Share Posted January 15, 2017 Sunday-Leg curls: 100r Leg press: slow reps/reg burnout x 6p x 5 sets Hack Squat: + 20# x 20r x sets until I was rest pausing around 10r DB lunges: up to 100#'s x 4/4 x 4 sets HS Calf machine: 6p x 25 x 4 HS pause shrugs: up to 10p x 5 x 3 sets cable shrugs: stack x 10 paused/ burnout x 5 sets BTB smith machine shrugs: 225# x 12 x 3 sets Cardio: 10 minutes 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 17, 2017 Author Share Posted January 17, 2017 Tuesday-Warmup: Back extensions paused Roman chair Weighted situp circuit x 8 face pulls x 100 pushdowns x 100 rope curls x 100 Cable pause press: touched handles. pause 120#/90#/60# x burnout drop sets x 5 sets Alt db incline press: up to 85#'s x 6/6 x 2 sets 40#'s x 40 regular burnout reps Db hex press: feet up- 75#'s x 10, 8, 8, 8- 1 minute rests Pushdowns: 100 Standing cable press: 3 sets 4-way neck/pushups: 5 sets close grip pause bench/ez bar jm press: 135# x 10/50# x 10 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 17, 2017 Share Posted January 17, 2017 Must look like some Bulgarian bags strapped to the backs of your arms. Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 18, 2017 Author Share Posted January 18, 2017 I wish man. I'm around 19" after a arm workout. Sometimes 19.2". Last year I was a bit fatter and was around 19.6" pumped. Got keep grinding. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 18, 2017 Share Posted January 18, 2017 20 minutes ago, Durrs said: I wish man. I'm around 19" after a arm workout. Sometimes 19.2". Last year I was a bit fatter and was around 19.6" pumped. Got keep grinding. I kept my fatceps at 19 plus before I cut weight. Not sure anymore. Short muscle bellies keeps my pipes nice and hidden anyways haha! 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 18, 2017 Author Share Posted January 18, 2017 "Fatceps" HAHA! yeah when I was creeping up on 260lbs mine were too. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 18, 2017 Author Share Posted January 18, 2017 Wednesday-Wg pulldowns: 95# x 20 x 5 sets Chest supported rows: 25# x 20 x 5 sets then up to 180# x 3 x 2 sets Cable row: 20 x 5 Hammer strength shrugs: 4p x 20 x 5 Rope curls: 30# x 20 x 5 2 arm Preacher plate curls: 45# plate x 15 x 5 Face pulls/straight arm pulldowns: light x 5 sets DB curls: 10 x 5 sets pull-ups: some 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 21, 2017 Author Share Posted January 21, 2017 Friday-db lat raise: seated. 22.5#s/15#s/7.5#s drop sets to burnout x 20 minutes 90 second rests 1 arm landmine z press: 25# x 10/10 30# x 10/10 35# x 10/10 x 3 sets arnold press/lat raise: 27.5#'s x 3/2/1ea x 5 sets HS ohp: light x 20 x 3 cable pushdowns: 200r rest paused Rear delt fly/hammer curls: 27.5#'s x 12-15 x 5 sets cg pausebp/neck curls: 135# x 15/35# x 10 x 5 sets incline walk 10 minutes 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 21, 2017 Author Share Posted January 21, 2017 Saturday:Core: planks front/sides ab machine wtd bx roman chair 20 minutes Hack squat: slow reps x 5 sets Leg press: slow reps/pause at bottom x 5 sets Leg curls: 20 x 5 HS calf machine: 6p x 20 x 5 sets Face pulls: 10 x 5 paused incline walk: 10 minutes Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 22, 2017 Author Share Posted January 22, 2017 Sunday- Everything high rep low weight at least 5 sets minimal rests cable bench press WG Pulldowns HS Decline HS shrugs Rev incline shrugs incline flys tricep pushdowns close grip bench ss neck curls 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 24, 2017 Author Share Posted January 24, 2017 Tuesday- 32 kg Kb swings/warmup IM DO axle: conventional- 298# x 3, 3, 3, 2, 1- 2nd and 3rd set were set/rep PR's. Rope hammer curls/sledge front levers: 5 sets Landmine ab work: 100r 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 25, 2017 Author Share Posted January 25, 2017 Wednesday-Db hex press: 75#'s x 10 x 5 Db incline press: stretch at bottom/slow reps/no lockout 55#'s x 5 x 5 Db decline rev grip press: 70#'s x 8 x 5 -all presses were 90 second rests Rear delt fly/rev incline shrug: 35#'s x 10/8 x 5 sets Hammer strength shrug: pause reps- 4p x 12 x 5 cable pushdowns: 150r/total chest press machine: 4p x partials to burnout x 2 sets 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 29, 2017 Share Posted January 29, 2017 Tons of volume in here as usual! And nice PR on the DO axle! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 30, 2017 Author Share Posted January 30, 2017 Falling behind on the log I've been visiting family and working out at a hotel gym. Going off memory here. Thursday- assistance work/light arms Friday- Back super high volume probably 500+ reps on the cg cable pulldown saturday-Shoulders high rep lat raise drop sets and 8-12 rep range arnold press sunday- Smith machine lunges and high rep calf raises *Last 15 minutes of every workout was neck curls/shrugs/face pulls done everyday 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 30, 2017 Share Posted January 30, 2017 When you have a day that you specifically say "super high volume" I cry a little. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 31, 2017 Author Share Posted January 31, 2017 HAHA No way man that's easy work I was using like 90 lbs on a shitty hotel pulldown and I was sitting on the floor cause there was no seat! 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted January 31, 2017 Share Posted January 31, 2017 (edited) 1 hour ago, Durrs said: HAHA No way man that's easy work I was using like 90 lbs on a shitty hotel pulldown and I was sitting on the floor cause there was no seat! Lol. I sit on two folded floor pads made for crunches and other floor work at my work gym so I'm less than 1 foot off the floor. They have a stool but the pulley is low and I have crazy long arms (about 6'7" Arm span) so if I sit on the stool I don't get a good stretch. I can just grab the bar seated on the pads this so it's perfect. Edited January 31, 2017 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 31, 2017 Author Share Posted January 31, 2017 Hell yeah man we do whatever it takes to get the work in! That's a monster long arm span btw no wonder "basketball" is on your interest list! Haha Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 31, 2017 Author Share Posted January 31, 2017 Tuesday- sledge warm-up2.5" Crusher: 131# x 6, 6 126# x 6, 6 Blob work: iso's/dragsKb swings: some Sledge: 20 rep range 4 way x 2 -Not feeling really strong today. I have a bit of lifters elbow I have to keep an eye on as well. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 1, 2017 Author Share Posted February 1, 2017 Wednesday- roman chair/bx: 100/50 Incline db press: constant tension slow reps- 40#'s x 5 x 5 Hex press/Cg bench: 70#'s x 10/135# x 10 x 5 sets Decline rev grip press: 50#'s x 12 x 5 sets Cable press: 12 x 5 Face pulls: 3 pause rep sets btw press exercises Tricep pushdowns: 100r Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 3, 2017 Author Share Posted February 3, 2017 Friday AM- 30 minutes of fasted cardio PM-Head supported db rows: 100#'s x 7 x 6 sets Pulldowns: 20 x 5 Rope face pulls: 12 x 3 paused Rear delt fly/hammer curl: 40#'s x 4 sets/45#'s x 2 sets vertical preacher plate curls: 2 hands on sides of 2 (45#'s) burnout then drop one plate and burnout x 5 sets Hammer rope curls/hammer plate curl: 50# x 5 second negs/burnout x 5 sets Neck curls/db curls: 25# x 15/25#'s x 15 x 5 sets Db pause shrugs: 125#'s x 12 x 3 I'm not really cutting right now but I'm adding more cardio where I can fit it in throughout the week. Quote Link to comment Share on other sites More sharing options...
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