Durrs Posted December 26, 2015 Author Share Posted December 26, 2015 12/26/15-Press/Pull W/u: bx/su x 10/5 x 9 sets Bw pullups x 5 x 5 sets. + 50# x 2. +75# x 1 Ss- Pause Bp: 285# x 5 x 10 sets. Harder than i wanted it to be. I had to rack and rest 1 minute to hit last rep of last 3 sets. Wtd pullups: bw + 75# x 3 x 10 sets Big set- Cg Z press pause at top of head: 140# x 4 x 5 sets Db rear delt raise: 20#'s x 20 x 5 sets Db lat raise; 10#'s x 30 x 5 sets Cg incline bp: 120# x 10 x 3 sets Db shrugs: 50#'s x 50 x 3 sets 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 26, 2015 Share Posted December 26, 2015 Strong pressing! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 27, 2015 Author Share Posted December 27, 2015 thx bro. getting it back slowly. gotta stay injury free (knock on wood) 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 27, 2015 Author Share Posted December 27, 2015 12/27/15- Squats/RT/Arms Ssb atg pause: 310# x 2 x 4 sets 225# x 6 x 6 sets RT: Lh- up to 145#(80%) x 3 x 5 sets- easy 125# x 5 x 5 Rh- 135# x 3 x 5 sets 115# x 5 x 5 Big set: Fgx hammer curls: 30#'s x 15 x 10 sets Tricep bar skulls: light 50r x 10 sets Do axle shrugs:125# x 25 x 10 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 31, 2015 Author Share Posted December 31, 2015 12/30/15-Squats/RT/Access W/u- ghr bx/su x 10/5 x 5 sets Ssb atg pause squat: 255# x 2, 4, 6, 8, 7, 5, 3, 3, 3 RT: lh- 135# x 3 x 3 rh- 125# x 3 x 3 Kroc rows w straps: 100# x 25/25 then 20 x 3 sets ea- *I haven't done these forever and it shows. I used to bang 30+ with 130# on my olympic db handle so this was sad today. Bringing them back in. Lat pull down: light db skulls: light 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 1, 2016 Author Share Posted January 1, 2016 1/1/16- Extra workout RT maxing both W/u: ghr bx/su x 10/5 x 10 sets LH: 182# No lift but decent air time RH: 168# Decent 4 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 2, 2016 Share Posted January 2, 2016 Yeah buddy! Nice work! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 2, 2016 Author Share Posted January 2, 2016 1/2/15-Press/Pull w/u- ghr su/bx x 5/10 x 11 sets bw pullups- 5 x 5 sets SS Pause Bp: 295# x 4 x 10 sets- rack and rest 1 minute on last rep of last 2 sets Wtd pullups: Bw+60# x 5 x 10 sets SS Low incline CG Bp: 155# x 10 x 5 sets Db rear delt fly: 20#'s x 20 x 5 sets SS Arnold press: 30#'s x 10 x 5 sets Db fly: 30#'s x 10 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 3, 2016 Share Posted January 3, 2016 That first superset is nuts man! And then to follow it up with the rest..... Must be the holiday snacks 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted January 3, 2016 Share Posted January 3, 2016 Nice rt work! I love that A7X song for PR music 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 3, 2016 Author Share Posted January 3, 2016 That first superset is nuts man! And then to follow it up with the rest..... Must be the holiday snacks Lol yeah Holiday snacks are great muscle builders! Crackers and cheese haha.The superset isn't that hard core I just do a set of BP then immediately hit the pull-ups and then rest a few minutes before i do it again it's not a no rest superset like you probably think. I'd be buried by the third set lol. Nice rt work! I love that A7X song for PR music Thanks man My max is your 10 RM haha. Yeah Avenged is better than 90% of the radio these days Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 3, 2016 Author Share Posted January 3, 2016 1/3/16-Squats/RT/Arms Ssb atg pause squats: 290# x 3 x 3 sets 310# x 2 x 3 sets 290# x 3 x 3 sets RT: I was supposed to max today but did it on friday so I did a light recovery one today. 115#(65%) x 5 x 5/ea Big set: Tricep bar skulls: 50r x 12 sets Fat bar curl variations: 20-25rr x 12 sets Db lat raise: 8#'s x 50 x 5 sets. Face pulls- 30 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 6, 2016 Author Share Posted January 6, 2016 1/6/16-Squat/RT/Arms W/u- ghr bx/su x 10/5 x 8 sets Ssb atg pause: 290# x 2 x 2 330# x 1 x 3 sets 290# x 2 x 2 RT: L/R X 135# x 5 x 5 sets meadows rows w/straps: 100# x 10 x 8 sets then 23/25 Db skulls: 20#'s x 50 x 6 sets Plate curls: 10#'s x 20 x 6 sets 35# plate negs and some really good attempts to about parallel Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 10, 2016 Author Share Posted January 10, 2016 1/10/15-Squat/RT/Arms w/u- ghr/bx/su x 5/10/5 x 7 sets Ssb atg pause: 290# x 3 x 6 sets 255# x 5 x 5 sets RT: LH/RH x 145#(80%) x 3 x 7 sets- first time completing this workout with RH. Off hand is really coming along. Arms: Mini band pushdowns x 50 x 4 sets Zottman curls- 20#'s x 15 x 10 sets *Had to stop my workout yesterday after warmups I had elbow pain because friday night I decided to smoke a ton of reefer and then do a hour and a half skull crusher/hammer curl extra workout for no reason heavier than usual. Good training i guess. 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 13, 2016 Author Share Posted January 13, 2016 1/13/16-Deload Ssb atg: 280# x 1 x 4 RT: L/R- 125# x 3 x 3 Db Arnold Press: 20#'s x 10 x 5 sets Db rear delt fly: 20#'s x 15 x 5 sets Lat raise: 10#'s x 20 x 5 sets Arms ss: Ww curls- 15 x 5 Mini band Pd- 20 x 5 Reverse hyper x 10 x 3 Fat bar pullup: bw x 5 x 5 I hate deload but it has to be done sometimes. I wanna max Sq/Bp this weekend before I start a new workup. I'm excited to add axle. I may move squat to just once a week and make Bp my 2x a week main lift for awhile. 1 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted January 14, 2016 Share Posted January 14, 2016 1/13/16-Deload Ssb atg: 280# x 1 x 4 RT: L/R- 125# x 3 x 3 Db Arnold Press: 20#'s x 10 x 5 sets Db rear delt fly: 20#'s x 15 x 5 sets Lat raise: 10#'s x 20 x 5 sets Arms ss: Ww curls- 15 x 5 Mini band Pd- 20 x 5 Reverse hyper x 10 x 3 Fat bar pullup: bw x 5 x 5 I hate deload but it has to be done sometimes. I wanna max Sq/Bp this weekend before I start a new workup. I'm excited to add axle. I may move squat to just once a week and make Bp my 2x a week main lift for awhile. Durrs, do you have a reverse hyper in your garage gym? Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 14, 2016 Author Share Posted January 14, 2016 No it's at a commercial gym I use during the work week. Wednesday at the gym, Saturday/Sunday are in garage usually. I saw the one you made that thing looks awesome! Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 14, 2016 Author Share Posted January 14, 2016 I have done them at home off the back of my GHR though and they still get a pump going it's just not as comfortable holding a weight between my heels or using a band. 1 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted January 14, 2016 Share Posted January 14, 2016 No it's at a commercial gym I use during the work week. Wednesday at the gym, Saturday/Sunday are in garage usually. I saw the one you made that thing looks awesome!Thanks man, it wasn't that hard to make, I was surprised. Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 15, 2016 Author Share Posted January 15, 2016 1/15/16- Squat max Went up to 380# x 1 smoked it 400# x 1 PR *My Safety Squat bar is 80# 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 15, 2016 Share Posted January 15, 2016 Deep!!! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 16, 2016 Share Posted January 16, 2016 That couldn't have been any deeper or stricter! Nice work man!!! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 16, 2016 Author Share Posted January 16, 2016 Thanks bros. Next step 450#. 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted January 16, 2016 Share Posted January 16, 2016 That looked really easy! Can you do the same with a strait bar? Rico Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 16, 2016 Author Share Posted January 16, 2016 Over the past year or so I've done some workouts I've had planned for the SSB on a straight bar and they felt easier to me so I think I could match or exceed 400 based on that. 1/16/15- Bp Max Full Paused: 335# x 1 easy. 355# x 1 harder. maybe some left. Big set: rear delt raise x 20#'s x 25 x 4 side felt raise x 10#'s x 50 x 4 Db shrugs x 30#'s x 25 x 4 Meadows w/straps: 120# x 10 x 5 sets Max out some Axle tomorrow and then Wednesday back to work on a different split. Quote Link to comment Share on other sites More sharing options...
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