Durrs Posted August 27, 2016 Author Share Posted August 27, 2016 8/27/16- Bx/su + 25# x 5/5 x 5 Rope Pd- 100 straight SS:Arnold press- 25#'s x 10 x 5Db 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 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 27, 2016 Share Posted August 27, 2016 That freaking volume dude! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 30, 2016 Author Share Posted August 30, 2016 Sunday-Ssb atg pause: 250# x 1 x 2 270# x 1 x 2 300# x 1 x 2 310# x 1 x 2Ghr: 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!!! Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 1, 2016 Author Share Posted September 1, 2016 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. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 1, 2016 Author Share Posted September 1, 2016 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. Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 2, 2016 Author Share Posted September 2, 2016 Friday-BackWGNG 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 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 3, 2016 Author Share Posted September 3, 2016 SaturdayBx/Su- +25# x 5/5 x 5 setsPushdowns: 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 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 4, 2016 Author Share Posted September 4, 2016 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 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 6, 2016 Author Share Posted September 6, 2016 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 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 8, 2016 Author Share Posted September 8, 2016 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 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 9, 2016 Author Share Posted September 9, 2016 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. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 10, 2016 Author Share Posted September 10, 2016 Saturday-su/bx- 10 minutesFixed 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 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 11, 2016 Author Share Posted September 11, 2016 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. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 13, 2016 Author Share Posted September 13, 2016 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 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 15, 2016 Author Share Posted September 15, 2016 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- 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 16, 2016 Author Share Posted September 16, 2016 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. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 17, 2016 Author Share Posted September 17, 2016 Saturday bx/su- 10 minutesDb 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 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 18, 2016 Author Share Posted September 18, 2016 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 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 21, 2016 Author Share Posted September 21, 2016 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 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted September 21, 2016 Share Posted September 21, 2016 Durrs. All the axle. Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 21, 2016 Author Share Posted September 21, 2016 Haha! Gotta burn down some PR's this year! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 22, 2016 Author Share Posted September 22, 2016 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 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 23, 2016 Author Share Posted September 23, 2016 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 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 24, 2016 Author Share Posted September 24, 2016 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 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 25, 2016 Share Posted September 25, 2016 Tons of ass kicking in here, looks like you're working the OHP and axle hard!! Keep it up man 1 Quote Link to comment Share on other sites More sharing options...
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