Durrs Posted February 23, 2019 Author Share Posted February 23, 2019 Off today this workout was from yestersday- Shoulders/Legs Russian twist/weighted crunches Cable facepull/curl/tricep pushdown x 4 big sets Smith machine Z press pyramid to 183 x 3.75r (almost lockout last rep), 3r, bump to 186# x 1 x 3 sets Drop sets 145 x 11, 115 x 14, 95 x 18 (90 second rests) All sets on way up superset with 45# plate front raise 10r Leg ext/wall sit x 5 sets (45 second rests)- Killer superset this Rack pull atk- 555# x 10-15 second holds EMOM x 10 sets/minutes Drop to 355 x 50r shrugs, 225 x 50r, 135 x 50r Calves/neck curls Leg curls 50r x 2 sets Later in day Supercurl bar pyramid to 6rep (RPE 8) and one drop set + lat raise pyramid 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 26, 2019 Author Share Posted July 26, 2019 7/25/19 Been a minute since I posted. Still working and training a lot. Cut a bunch of weight, lost some strength, feeling good though. Today- Weighted crunch Drop weight rollup crunch x 5 sets. Back extension between sets. Nautilus Hip Drive Machine, 10 x 5 sets Hammer row machine 1 arm pyramid to 150# each side then drop sets both arms Hammer strength shrug machine pyramid to 3 plates each side pause sets standing/Drop to Seated position and double reps done no rest Curl circuit- pause reps all 30 second rests between sets of 10r (5 exercises) Neck bridge x 5 sets Prisoner pushups (picked these up from IG) 85r x 10 sets 1 arm pulldown pause reps x 4 sets. Max chinups post workout got 15 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 1, 2019 Author Share Posted November 1, 2019 11/1/19- Weighted abs Db Y's/T's ss- cable OH Z press-pyramid to 3 RM then drops Cable shrugs (Pause) reps Big set- Cable ohp machine Plate front raise Db lat raise BW pause dips 5 x 5 Curl circuit- 30 second rests x 4 rounds Spider curl seated upper 1/2 Standing alt hammer lower 1/2 DB plate curl 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 2, 2019 Share Posted November 2, 2019 About time! Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 6, 2019 Author Share Posted November 6, 2019 On 11/1/2019 at 5:04 PM, Shoggoth said: About time! Haha! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 7, 2019 Author Share Posted November 7, 2019 11/6/19 Decline situp x 100r warmup FG hammer strength decline up to 285# x 6 x 3 + drops SS with pause pushup (3 sec top/bottom) every set FG db wrist curls off bench 20-30rrange x 8 sets Trying to build my grip base Big set: Tricep bar w/FG curl/OHP/tricep ext 8r/8r/8r x 4 sets Cable OH Z press SS cable 1 arm tricep ext OH Neck rolls Neck bridge FG db pushup + row 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 12, 2019 Author Share Posted November 12, 2019 Y's/T's warmup x 5 sets Cable seated press SS pause pushups x pyramid up + drops 2 handle cable pause rows: pyramid up + drops Cable seated ohp ss Pause dips x pyramid up + drops Arm circuit x 4 sets Spider curl regular Seated upper 1/2 Standing lower 1/2 Spider curl hammer + twist Incline tricep ext Neck curls SS cable pause shrugs 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 15, 2019 Author Share Posted November 15, 2019 11/13/19 Decline crunch x 200r warmup Hammer strength mid row low handles paused - Pyramid to 6 RM x 4 sets + drops Hammer strength decline press- pyramid to 6RM x 4 sets + drops SS paused pushups top/bottom Paused cable CG pulldown: 8 x 4 sets 30 second rests FG tricep bar OH ext SS FG CG DB pushup Neck rolls 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 17, 2019 Author Share Posted November 17, 2019 11/15/19 Wtd crunch + Y's T's warmup Cable press SS pause pushup top/bottom Cable OHP SS FG pause dips Hammer strength pulldown SS pause pullup top/bottom Tricep cable pushdown SS FG db wrist curls high rep Decline neck curls bridges Pushup 2" static holds + reps Leaned back on preacher machine OH ez bar tricep ext SS JM press 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 20, 2019 Author Share Posted November 20, 2019 11/18/19 Y's/T's warmup Decline Hammer press SS DB Pause pushup Cable tricep extension FG vert ramp preacher curls Tricep bar oh extension SS CG db pushup Neck curls SS Pushup pyramid Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 24, 2019 Author Share Posted November 24, 2019 11/22/19 Y's/Ts Ab routine cable rev grip press SS db FG CG pause pushups 2 handle cable low row SS pause pull-ups top/bottom Curl circuit: 30 sec rests x 8 r Spider curl Seated upper 1/2 Standing lower 1/2 Spider hammer + twist DB plate went 22's, 25's, 27s, 30s -during rest between sets I hit cable triceps Incline ez bar tricep oh ext SS db FG CG pushups Neck rolls SS cable pause shrugs Quote Link to comment Share on other sites More sharing options...
Durrs Posted November 27, 2019 Author Share Posted November 27, 2019 11/27/19 Ab routine Y's/T's warmup Hammer strength Decline Pause press- pyramid to 335 x 4-6 x 2 + drops SS FG db Pushup (pause top/bottom) Cable z press SS FG pause dips (top/bottom) FG tricep bar complex: OH ext OH press (pause top/bottom) Hammer curl CG pushup Neck curls Bridge Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 12, 2019 Author Share Posted December 12, 2019 Ab routine DB incline Y's/T's 5 minute DB FG pushup test (full pause at top + bottom also using round 5# dbs) 75 reps power building circuit DB deep squat 45#'s x 10 FG dumbell pushup + row x 10 Pause pull up x 10 45# plate 2 hand wrist curls x burn 4 sets Leg circuit Leg press x 50 Leg ext x 50 wall sit x 30 seconds 4 sets Neck curls Neck bridge TRX inverted row 4 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 21, 2019 Author Share Posted December 21, 2019 Core routine Rope cable seated pause row. pyramid to 6 rm x 3 sets + drops SS pause pull-ups (top/bottom) FG DB 5 minute pushup test (full pause top/bottom) 74r(-1) just not there today Lean back OH Ez bar tricep ext. pyramid to 4 rm + drop sets SS FG DB CG pause pushup Seated cable pause OHP. pyramid to 4 rm + drop sets SS Pause dip Neck curls Bridge rolls cable high rep shrugs PM-just cause no work + bored Kneeling DB pause shrugs 1 arm cable tricep extension BB glute bridges Quote Link to comment Share on other sites More sharing options...
Durrs Posted December 28, 2019 Author Share Posted December 28, 2019 Core warmup Glute drive machine SS Hammer strength shrug machine x 5 sets Cable Z press SS Pause dips x 10 sets Cable tricep extension SS DB lat raise x 5 sets Neck rolls SS FG DB pushups x 5 sets Landmine 1 arm shrugs Rope cable row SS pause pulp x 5 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted January 13, 2020 Author Share Posted January 13, 2020 cable seated row 3 reg rep/ 1 pause to burn SS Full pause pulp top/bottom x 10 sets FG DB Pushup 5 min test- 88r(PR) Fixed bar OH tricep pushdown SS FG DB CG pushup x 10 sets Hammer strength shrug seated/standing/db lat raise x 5 sets Neck rolls Bridges Trx inverted row x 5 sets Rope hammer curl- pump 100r rope pulldown Fat bar pull-ups x 4 sets good one today Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 24, 2020 Author Share Posted February 24, 2020 cable seated rows SS dbl pause pull-ups x 10 sets head supported db rows SS db floor press - 75#s x 8/8 x 6 sets OH cable tricep ext SS cg tricep pushup x 5 sets Decline neck curls SS pushups off low barbell w/FG x 5 sets Big set Cable seated Z press cable standing low row cable pause shrug x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 26, 2020 Author Share Posted March 26, 2020 3/26/20- Warmup- MB on chest situp x 10 x 5 sets 5 minute( perfect pushup handles) pushup test: 109 DB pause shrugs (paused) Plate shrugs(fast) DB lat raise x 5 sets Neck rolls Rear elev neck ext Head nods x 5 sets Dead stop wide grip pullups 5 x 10 sets Band pushdown MB CG pushup x 5 sets Paused box dips Dual KB Z press x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 24, 2020 Author Share Posted June 24, 2020 500 rep back workout today everything with pushup superset Wide grip pulldowns- 20 x 5 sets SS Reg pushups Close grip chest supported row 20 x 5 sets SS cg pause pushups TRX inverted row 8 x 6 sets +2 (50) SS neck curls Incline cg pushups Bar inverted row 8 x 6 sets +2(50) SS incline cg pushups off same bar Cable low row(15r/set) SS wide grip pause pull-ups (5r/set) x 5 sets CG bench tricep pushups Hammer strength pulldowns (20r x 5 sets) CG paused pushup Push up sets were done until I got a good burn I didn't count I would guess 200 range Got a good sweat on everything took about 1.5 hrs 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 3, 2020 Author Share Posted July 3, 2020 Rear delt fly warmup 100r Big set: CG low incline pause press elevated tricep pushups lying OH tricep extension + chains x 10 sets Big set: DB pause shrug DB neck curl DB lat raise x 5 sets 2 Quote Link to comment Share on other sites More sharing options...
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