Durrs Posted August 31, 2014 Author Share Posted August 31, 2014 8/31/14-Grip/Core GHR situps: 20# chain x 10 x 10 sets GHR backraise: 20# chain x 10 x 10 sets Superset w/ 10# Strap holds: ghp 5 (114#) x L/R: 24/ccs x 1, 14/ccs x 1, 13/F (3 sec PR* LH) ghp 4 (98#): max holds x 4 sets ea Filed 1.5: max holds x 4 sets ea coc 1 x 25# Strap hold: max hold x 2 sets ea (wgt pr) Filed 1.5: ghp block set/max hold x 6/3 r Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 2, 2014 Author Share Posted September 2, 2014 9/2/14-Sq/Acc SSB box sq (upper shin level): 310# x 1 SSB sq: 145# x 20 GHR: bw x 5 x 14 sets throughout workout Tb shrugs: 135# x 25 x 10 sets Fgx db lat raise: 10# x 30-35 x 3 sets 3" rolling handle: 75% x 5 x 7 sets Just felt like doing box squats today. Went well. Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 3, 2014 Author Share Posted September 3, 2014 9/3/14-Back/Triceps Wtd pullups: up to 103# (348# total) x 4 x 5 sets Drop sets: 75# x 6, 50# x 6, 25# x 8 Bw pullups: 60 r/multiple sets Fgx pullups: 20r/multiple sets Chain tricep ext- 20-30 r x 8 sets Band pushdowns: 10 sets Did drop sets to get more weighted volume in. When I drop to only getting sets of 3 and eventually 2 I will deload and the come back for a max. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 6, 2014 Author Share Posted September 6, 2014 9/6/14: Mother in Law is here x 1 Sleeping on couch x pause reps Baby is teething x 2 hr intervals of screaming I guess I'm deloading.. 3 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted September 6, 2014 Share Posted September 6, 2014 9/6/14: Mother in Law is here x 1 Sleeping on couch x pause reps Baby is teething x 2 hr intervals of screaming I guess I'm deloading.. LMAO. 2 Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted September 6, 2014 Share Posted September 6, 2014 9/6/14: Mother in Law is here x 1 Sleeping on couch x pause reps Baby is teething x 2 hr intervals of screaming I guess I'm deloading.. I know brother! Had it like that for 7 years now 4 kids! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 7, 2014 Author Share Posted September 7, 2014 9/6/14: Mother in Law is here x 1 Sleeping on couch x pause reps Baby is teething x 2 hr intervals of screaming I guess I'm deloading.. I know brother! Had it like that for 7 years now 4 kids! Lol I couldn't imagine doing this again.. Let alone three more times! You're an animal! Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 7, 2014 Author Share Posted September 7, 2014 9/7/14-Grippers/Core GHRsitups: chain x 10 x 10 sets GHR back raise: chain x 15-20 x 10 sets Superset w/ Gripper up to max Heavy 2.5(135#) ccs attempt 2: ccs x F/F, F/F, F/F (closed w/ off hand and held after ea) Atomz (120#) x ccs x 1/1* off hand PR* SM (111#) x ghp block set x 3/2 filed coc 1.5 ghp block set x 6/5 fgx chain curls x 200 r/multiple sets fgx empty bar x 31/19- 50r total fgx 15# db curls x 50 r/4 sets 3" rolling handle x 80% x 4 x 8 sets Made up for a couple exercises I missed yesterday and I think I was a little closer on my heavy 2.5 attempt. Hard to see. I guess I wont know till I grind this sucker shut. Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 9, 2014 Author Share Posted September 9, 2014 9/9/14 Sq/Accessory SSB box squat up to 290# x 2 TB Shrugs: 135# x 25 x 11 sets (last 3 w/fgx) Fgx db lat raise: 10#s x 30 x 7 sets GHR: 76 r/multiple sets throughout workout Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 10, 2014 Author Share Posted September 10, 2014 9/10/14- Wtd Pullups: 106# (351# total) x 4 x 6 sets Fgx pullups max reps: 6*pr, 5, 6, 5 Fgx pullups x 3 x 7 sets for some more volume Band pushdowns: 115r/7 max sets I'm dropping out the 75 bw reg grip pullup reps I usually do and pushing up the volume on my fgx bw pullups b/c I eventually want to get these weighted. Not there yet. This video was my first set when I was fresh. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 13, 2014 Author Share Posted September 13, 2014 9/13/14- Dips/Nails Wtd dips: 120# x 2 x 7 sets Nails: Red Nail in single IMP's x 1 7" x 5/16th Grade 5 triangle x slight wobble in dbls. Failed to move more x 2 Red Nail in Dbls x 2 Red Nail in single IMP's x 1 Fgx DB curls: 167r/thoughout workout bw pause rep dips: 7 x 3 sets 4 Reds in one workout- Volume PR 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 14, 2014 Author Share Posted September 14, 2014 9/14/14-Grip/Core GHR Situps: Chain x 10 x 10 sets GHR Back raise: Chain x 20 x 10 sets IM Hub: up to 62.5# LH tied pr, 65# x F (small airtime) Strap holds: Filed 1.5 x 25# x 3 max sets ea #1 x 25# x 2 max sets ea 3" Rolling handle: 85% x 3 x 10 sets ea Forearms are finally healed up from Wednesdays fgx pullup session. Got all pumped up for a Hub Pr and dropped it. Next time it'll be mine. Quote Link to comment Share on other sites More sharing options...
Tim71 Posted September 15, 2014 Share Posted September 15, 2014 Very nice progress. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 16, 2014 Author Share Posted September 16, 2014 Very nice progress. Thanks brotha! I am concentrating on 7" steel to hit some Iron grip Cert goals and eventually bend an Edgin. I still got my eye on those 8 3/8th" Monster benchmark bars though! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 16, 2014 Author Share Posted September 16, 2014 9/16/14- Sq/Acc SSB pause squats: up to 220# x 3 x 2 sets Drop to 130# x 10 x 2 sets GHR: 100r/throughout workout Tb shrugs: 135# x 25 x 8 sets Fgx db lat raise: 10# x 200r/multilple sets battlerope: lat raise motion x 3 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 17, 2014 Author Share Posted September 17, 2014 (edited) 9/17/14- Pullups/Triceps Wtd Pullups: up to 109# x 24r total/sets of 2-3 (starting to die fast on these) Fgx pullups: bw x 6, 7* pr, 3 x 6 sets (31r total) Bw pullups: 10,12, 10, 10, 10 Tricep chain ext: 10 sets Band pushdowns: 10 sets Fgx Max set: Wtd: https://www.youtube.com/watch?v=k6f7CK8hhBE Edited September 17, 2014 by Durrs 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 20, 2014 Author Share Posted September 20, 2014 9/20/14: BP/Nails Fgx cgbp pause reps: up to 225# x 3 x 3 Drop to 185# no pause: 7, 5, 5 Superset w/ Bw pause dips explode up: 3 x 7 sets Nails: Red Nail in single IMP's x 1 fast Edgin attempt # 2 in doubles: very slight wobble, F, F Red Nail in double Imp's: x 1 Fgx db curls: 20# x 7 max sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 21, 2014 Author Share Posted September 21, 2014 9/21/14- Core/Grippers GHR situps: 1 chain x 10 x 10 sets GHR back raise: 1 chain x 20 x 12 sets Superset w/ Grippers: up to heavy 2.5 (135#) LH ccs x F, F, F Off hand up to 120# atomz ccs x 1, 1, 2 ccs pr*! grinded the handles shut on this sucker twice from a ccs. Next time I'll go for the 124# 2.5 Filed # 2 x a couple singles lh Filed # 1.5 x 3 second hold reps x 3 sets 3" rolling handle: 75% x 6 x 6 sets Can't seem to get that heavy 2.5. From the vid it doesn't look much closer than a couple weeks ago. I guess I'll just stay the course, keep getting stronger and staying healthy and eventually it will fall. Maybe I'm testing too much... 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 23, 2014 Author Share Posted September 23, 2014 9/23/14-Sq SSB pause squat: up to 180# x 5 x 4 sets Drop to 130# x 20r Seated db shrugs: 85#s x 15-20r up to 100 total Fgx db lat raise: 10#s x 30 x 5 sets GHR: bw x 5 x 12 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 24, 2014 Author Share Posted September 24, 2014 9/24/14-Back/Tricep Wtd Pullups: up to 112# (353# total) x 2-3r until I got 24 total Fgx Pullups: 8* pr, 3-4r until I got 45 total Bw pullups reg grip: 10 x 5 sets put me around 120r total on the workout. Chain tricep ext: 15-30r x 10 sets SS w/ Band pushdowns: 5-20r x 13 sets Monster pump had to get some extra sets on these Lost a couple lbs this week so even though I added 3# onto the wtd pullups my total came out the same as last week. When I can hit 10 fgx bw pullups I'll add some weight. Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 27, 2014 Author Share Posted September 27, 2014 9/27/14-Dips/Nails Wtd dips:50# x 3 x 10 sets pause reps SS/ Nails: Up to RedNail in singles x fast Iron grip 170 kg x solid wobble then F x multiple attempts. RedNail in doubles x 1 Fgx empty bar curls x 100r/multiple sets Fgx db preachers x many I went light on the dips to get a good Iron Grip Bar attempt and I got stuffed after initial wobble on my first one! I ended up working on the 170kg for another 20 minutes and I got it to move a little more but that's it. The thing I love about bending is I have nothing to blame my weakness on except myself. I'll continue to work on this bar next time. Until then 170kg Irongrip-1. Me-0. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 28, 2014 Author Share Posted September 28, 2014 9/28/14 3" Rolling Handle: 80% x 5 x 7 sets Some core Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 29, 2014 Author Share Posted September 29, 2014 9/29/14-Sq/Grip/Core Missed most of yesterday and can't lift tomorrow so I'm adding a couple workouts together this week. SSB pause squat: up to 185# x 30r/ multiple sets SS w/ Gripper strap holds: Coc 2 (109#) x 25# strap hold x 2 max sets Coc 2 x 15# strap hold x 2 max sets Coc 2 x 5# strap hold x 1 max set Filed coc 1.5 x 5# strap hold x 2 max sets Filed 1.5 x 3 second hold reps x 3 max sets Coc 1 x 3 second ghp block set reps x 1 max set Seated Db shrugs x 50#s x 150r/multiple sets (Last set with IronBull 3.0s) GHR: bw x 5 x 6 sets GHR situps + chain x 60r total GHR back ext + chain x 50r total Got a pair of Ironbull 3.0s for an early b-day present and I only used them for one set and got a monster pump on the shrugs. They made the 50#s feel like 80#s. No joke. Can't wait to see how many pullups I can get with them. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted September 29, 2014 Share Posted September 29, 2014 9/29/14-Sq/Grip/Core Missed most of yesterday and can't lift tomorrow so I'm adding a couple workouts together this week. SSB pause squat: up to 185# x 30r/ multiple sets SS w/ Gripper strap holds: Coc 2 (109#) x 25# strap hold x 2 max sets Coc 2 x 15# strap hold x 2 max sets Coc 2 x 5# strap hold x 1 max set Filed coc 1.5 x 5# strap hold x 2 max sets Filed 1.5 x 3 second hold reps x 3 max sets Coc 1 x 3 second ghp block set reps x 1 max set Seated Db shrugs x 50#s x 150r/multiple sets (Last set with IronBull 3.0s) GHR: bw x 5 x 6 sets GHR situps + chain x 60r total GHR back ext + chain x 50r total Got a pair of Ironbull 3.0s for an early b-day present and I only used them for one set and got a monster pump on the shrugs. They made the 50#s feel like 80#s. No joke. Can't wait to see how many pullups I can get with them. I tried fat gripz extreme for the first time about a week ago and they are monstrous; I can't imagine anything even bigger. Do you get any elbow pain from using such wide grips? Mine were a little sore the day after. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted September 30, 2014 Author Share Posted September 30, 2014 No elbow pain (knock on wood) but my forearms will be sore for 3-4 days after sets pullups with the fatgripextremes. I guess the Ironbull 3.0's are only a quarter inch bigger than the fgx's but it fees like a lot more than that to me, they are shaped differently and are heavier in comparison. I will say although I've only done literally one set in my life with them I didn't get that kind of forearm pump with the fgxs. I'll do a test on Wednesday and see how much a difference .25" makes on a max set of pullups. My Fgx PR is 8 bodyweight with my setup. Should be interesting. 1 Quote Link to comment Share on other sites More sharing options...
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