Training For A Place At The Table

[Durrs]

Saturday-back/shoulders

Arnold press:
15 x 5

Wg lat pulldown paused:
100r rest paused

1 arm db strict press:
40# x 10 x 5

Hammer strength row:
6p x 10 x 5

Db lat raise:
15#'s x 20 x 5

Snatch grip rack pulls:
225# x 8 x 2

Seated ohp:
95# x 10 x 5

T-bar row:
50r rest paused

Hammer strength pulldown:
6p x 10 x 3

Face pulls:
50r rest paused

Tricep pushdowns:
50 x 4

Back ext: 
5 x 3 paused

 

Edited July 23, 2016 by Durrs

[Durrs]

Sunday: Squats/Shrugs/Neck

Core w/u: 
ghr/bx/su

Ssb atg pause:
255# x 1 x 20

Front squats atg paused:
230# x 1 x 5

-had some oatmeal and protein shake then went to commercial gym

Hammer strength shrug machine:
2 second paused at top x 4p x 10 x 7 sets

Neck machine:
50# x 15 x 7 sets

Db shrugs:
100's x 15 x 2
130's x 10 x 3
130#'s x 7, 7 paused at top

Neck machine:
75# x 5 x 3
50# x 10 x 3
25# x 50 x 2

Hammer shrug machine:
2p x 30 x 3

Ab machine:
100r rest paused

Face pulls:
100r rest paused

Edited July 24, 2016 by Durrs

[Durrs]

Wednesday
Core warmup: bx/su x 10 minutes. Rope pushdowns x 100 (elbows)

Super set:
cg pause bp: 225# x 5 x 5
Db bench: 55#'s x 12
5 sets

Super set:
Cg incline pause press: 135# x 5
db incline: 35#'s x 15
5 sets

Plate curls:
25# x 10 x 2/ea
35# x 1 ea
45# x 5, 5, 4, 2, 2, 2 (2 handed)

Hammer strength Bp:
2p x 15 x 5 sets

Rope pushdowns:
Dbl paused 60# x 100r/rest paused

Cable crossovers:
15 x 3

-Down 13 lbs Bw since i started cutting. Strength has definitely taken a hit. 

 

 

[Shoggoth]

Congrats on the weight loss. When did you start your cut?

[Durrs]

It was around the 10th I started. Gonna get down under 235# or so then put on weight again I have diet plan I'm gonna try to make it all muscle this time.

[Shoggoth]

1 hour ago, Durrs said:

It was around the 10th I started. Gonna get down under 235# or so then put on weight again I have diet plan I'm gonna try to make it all muscle this time.

I started on the 19th and am down 6# so far. Shooting for 230. Good luck dude!

[Durrs]

You too brother. I started shortly after regressing on a few lifts at the same BW. Sometimes it's good to reset. 

[Durrs]

Friday- Back
Wg pause pulldowns:
90# x 100r/rest paused

Chest supported rows:
Paused at top x 50r/ rest paused

Snatch grip rack pulls mid-shin:
185# x 10 x 5

Hammer strength pd:
paused reps x 50r/rest paused

Db rows:
90# x 10/10
145# x 11/12

Cable mid row:
close grip paused at chest x 10 x 5 x light weight
210# x 5
260# x 5
300# x 5

Bw pullups:
5 x 6

 

[Durrs]

Saturday- Shoulders/Triceps

Core warmup: bx/su x 10 minutes

SS:
arnold press- 20#'s x 15
Db lat raise: 5#'s x 20
5 sets

Hammer strength Ohp:
2p x 15 x 5

1-arm strict press:
50# x 10 x 3

Rope pushdowns:
all paused x 100r/rest paused

Cg seated press:
pause at top of head- 95# x 5 x 5

Rear delt fly machine: 50 r

Rope face pulls: 50r

TRX face pulls: 50r

Rope pushdowns:
all paused 100r/rest paused

Wgtd ab machine: 50r/total

*1st cheat meal in 3 weeks today I burned down 10 fried chicken strips with bbq sauce and fries. Brownie for dessert. Epic.

 

[Durrs]

Sunday

Ssb atg pause:
260# x 1 x 20

Front squats:
235# x 1 x 5

Hammer strength shrug machine:
2p x 10 x 10 pause at top every rep

Neck machine:
35# x 15-10 x 7

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

Neck machine:
20 x 5

 

 

[Durrs]

Wed
W/u- bx/su x 10 minutes

Cg pause bp:
135# x 5 x 3

Hammer strength incline:
2p x 10 x 3

Incline cg pause bp:
135# x 5 x 3

Cable crossovers:
10 x 5

Rope pd:
100r/rest paused/slow dbl paused- monster pump

Ab machine wgtd:
150r/total

Hip cable machine:
100r/ea

Cardio: Stadium stair sprints x 10
*Hit my -20# bw goal this morning. Went from 256# to 236# in less than a month. 1.5 inches off my waist (about .5" off my arms too tho:() I'm going to continue the diet for a few more weeks just cause and then keep my same diet food as a base and just add to it with a few extra meals then start creatine loading again etc.. Just wanted to shed some fat and take a break from constantly worrying about strength. I'm gonna get back to it though. 

 

[Durrs]

Saturday:
Seated ohp:
155# x 3 x 3

1-arm db standing strict press:
50 x 10 x 3

Arnold press:
22.5# x 10 x 5

Cable ohp:
10 x 3

Hammer strength ohp:
2p x 10 x 5

Db lat raise:
lots

face pulls:
100r/ rest paused

Rear delt machine:
100r rest paused

 

 

[Durrs]

Sunday

W/u: bx/su x 10 minutes

Front squats atg paused:
135# x 2
185# x 1
225# x 1
245# x 1
255# x 1 x 3

Hack squat machine:
upper 1/2 partials x 50 x 2- Hits quads hard

Hammer strength shrug machine:
2p x 15 slow reps x 7 sets

Smith machine/db shrugs:
smith machine behind the back/100# dbs x 5 sets

Face pulls: 100r/rest paused

Neck machine: lots

 

[MattM]

That's one hell of a weight loss achievement dude, I didn't know you were cutting this log stays pretty dang strong!

[Durrs]

Thanks man

W/u: BX/SU + 25# x some

Cg pause bp/Db bp
185# x 8/30#'s x 20 x 5 sets

Rope triceps/band pd:
+2 chains x 30/band to B/O x 5 sets

Grippers ccs:
cut 1.5 x 10/10
109 # 2 x 1/1
120# 3 band atom x 1/1
130# ghp 6 x really close LH
124# 2.5 x 1/1

Blob drags:
4 x 8/ea

Fgx trap bar dl/hold:
235# x 1 then 5 second hold x 4 sets

*I think how close I got on the ghp 6 ccs is a PR even though I've closed that gripper with a block set when i was super peaked out on grippers over a year ago. I think this was the first time I've been able to close a gripper without knuckle pain in over a year as well

[Durrs]

Friday
WG pause pulldown:
90# x 100r/rest paused

preacher curls:
standing up off the vertical pad-30#'s x 50r/total rest paused each arm

CG pause pulldowns:
90# x 100r/rest paused

Preacher curls:
25# x 50r/rest paused each arm

Hammer strength row machine:
20 x 5

Preacher curls:
20# x 50r/rest paused each arm

CG pullups:
bw x 5 x 5 hold at top on last rep as long as possible

Cable curls:
20#/30#/40# x b/o each

Chest supported rows:
slow reps x 1p x 5-10 x 75 total

Snatch grip dl:
185# x 5 x 3

curl machine:
10 x 5

Hip mobility stuff and lower back stuff.

Cheat meal day today so I smoked down 2 double burgers with fries and a coke(2k calories lol) and then went and did this workout. Took about 2 hours.
 

 

[Durrs]

8/13/16

Seated ohp:
CG ss lat raise- 95# x 8/10 x 5 sets

Arnold press:
SS lat raise- 10/10 x 5 sets

Rope pd:
100r rest paused

1-arm seated ohp:
35# x 10 x 3ea

Rope pd:
100r/rest paused

Hammer strength ohp:
100r/rest paused

Rope pd:
100r/rest paused

Cable ohp:
100r/ rest paused

Rope pd:
100r/rest paused

Z press
Smith machine used- 95# x 10 x 5

Abs/Lwr back- machines used

 

[Durrs]

Sunday

Front squat atg paused:
pyramid up to 275# x 1 x 2 and down

Seated shrug/neck machine:
2p x 15 slow reps/Pyramid up and down high rep neck machine x 7 sets/ea

Behind the back smith machine shrugs:
pyramid up to 185# x all slow pause reps x 5 sets

Face pulls:
100r/total rest paused

Db shrugs:
130#'s x 10// drop set //80#'s x 15 x 5 sets

Front squat atg paused:
pyramid up to 275# x 1 x 2 and down again

Shrug machine:
4p x 20//drop// 2p x 20

 

[Durrs]

Wed
Wu- bx/su x 10/5 x 5

SS-
Cgpbp:
245# x 3 x 5 sets
DO axle:
263# x 3 x 2 sets
273# x 3 x 3 sets

Big set:
Chain tricep ext: 8-12 rr x 5 sets
Db slow bench: 5 seconds up 5 seconds down w/ 50#'s x 10, 8, 8, 7, 5
Do axle bw hangs: 
13, 15*PR, 9, 12, 11

Big set-
Chain tricep ext: 20-25 rr x 5 sets
Band pd: burnout x 5 sets
Rev thumbless axle curls: 53# x 11, 7, 7, 5, 5

SS-
Db flys: 50#'s x 10 x 5
Fgx NG bent over rows: 112# x 10 x 3 sets- wanted 5 but my forearms were wrecked

*Day one of clean bulking today I've been maintaining 234-236 for a while now I'm going to add slowly.

 

[Durrs]

Friday-
WG pause pulldowns:
105# x 100r/total

Preacher curls:
20# x 100r/ea- 10-15rr no rest just pass db back to other arm

CG pause pulldown:
90# x 100r/total

Preacher curls:
35# x 5-7 slow reps hold halfway down on the way down/50 total

Chest supported rows:
1p x 50r/total all paused

Preacher curls:
35# x 3-5 slow paused reps

Kroc rows:
w/u- 90# x 5/5
145# x 13/12*(not all time PR but definitely recent)

Hammer strength row machine:
2p x 20 x 5

Pullups:
bw x 5 x 5

Cg cable row:
90# x 100r/total

Rope cable curls:
50r/total

 

 

[Durrs]

Saturday-
W/u- bx/su+25# x 5/5 x 5

SS-
Arnold press: 22.5#'s x 10 x 5
Db lat raise: 10#'s x 20 x 5
30 second rests between super sets

Standing Db strict press:
Started w/40#'s x 10 went up by 5# until I couldn't get 8r w/ 30 second rests btw sets
Hit 7 at 55# stayed there and did 6, 5

Cable lat raise:
10# x 20 x 5/ea no rest just pass back to other arm. Had to rest pause last 2 sets.

Smith machine Z press:
135# x 9, 8, 8, 8, 7

Rope pushdowns:
Pause reps- 50# x 100r/total rest paused

Hammer strength machine shoulder press:
95# x 20 x 5

Cable ohp:
25/25 x 20 x 5 rest paused last set

Rope pushdowns:
Pause reps- 50# x 100r/total rest paused

Rear delt machine:
80# x 30 x 3

Db rear delt:
off incline bench- hold at top- 12.5#'s x 10 x 5

Rope face pulls:
100r/ total

Ab machine:
wgtd- 100r/total

 

 

[Durrs]

8/21/16

Ssb atg paused:
300# x 1 x 5 sets 1 minute rests
250# x 1 x 5
205# x 1 x 5

Low bar parallel squats:
225# x 5 x 5- haven't done these in forever

Smith machine shrugs:
behind the back- 135# x 20 x 10 sets

Hammer strength shrugs:
2p x 20 x 5 sets

Db pause shrugs:
55# x 20 x 5

Db shrugs:
140#'s x 13, 12, 10

Neck machine:
25-55# x 30 -10 x short rests 

Cable bench machine:
45/45 x 20 x 5

 

 

 

[Durrs]

Teusday:
W/u- bx/su + 25# x 5 sets

2.5 Crusher:
111# x 6 x 4 sets/ea

3" iron bull wrist curls:
head supported, arm hanging, thumbless grip-
85# x 10/10
50# x 20/20 x 4 sets
85# x 4/4

Arms feeder workout:
started these again to gain my 1/2 inch back- chain skulls x 100/ hammer curls x 50 x 3 sets 

- good starting point today for my next thickbar cycle there will be about 7 main exercises I'm going to rotate through in the next 3 months. Experimental. 

[Durrs]

Wednesday
Cg incline pause bp:
205# x 3 x 5 sets

Decline db reverse bench:
stretch at bottom-
40#'s x 15
45#'s x 10, 10, 8, 7- 60 second rests

Cable press:
60# each stack x 10-15rr/ 100r total

Rope Pushdown:
40# x 30, 10 x 7- 20 second rest paused

Db incline press:
drop set with
65#'s/30#'s x 10/8, 10/6, 6/5, 5/4- 90 second rests 

Cable crossovers:
underhand grip-
pyramid up and down

Face pulls:
20# x 100

Rope pd:
10# x 100

Elliptical: 15 minutes 

 

[Durrs]

Friday-
WG NG pause pulldowns:
110# x 100r/total rest paused @ 20 second rests

Kroc rows:
145# x 15/14- getting better 

Pause Db rows:
100# x 5 x 5/ ea

Chest supported rows:
all reps paused-
1p+5 x 50r/total rest paused

Separate handle pulldown:
no pause- 90# x 100r/ rest paused

Off set curls:
35#/20# x 5 sets- 1 minute rests

Cg cabe row:
all paused-
95# x 20, 15/5, 12/20, 12/20, 13/20 stopped at first number

Preacher curls:
5 second negatives-
40# x 6/6, 5/5, 4/4, 3/3, 3/3

1 arm cable curls:
20# x 10/10 switch arms not rest until 120 total reps 

Wtd pullups:
bw + 10# x 5 x 5 hold on last rep

Face pulls: 100