Durrs Posted February 4, 2017 Author Share Posted February 4, 2017 Saturday- Romanchair/100-bx/50 weighted High rep ohp High rep lat raise sets of 50+ rear delt Finished with cgbp/neck curls High light was using a 45# plate for 10 reps and then static holds on the neck felt great. Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 5, 2017 Author Share Posted February 5, 2017 Sunday:Hack squat: 20 x 10 Leg press: 6p x 50 x 6 Calf raises: 90# x 12 x 5 paused 50# x 20 x 5 regular Leg curls: slow negatives 8 x 3 Horizontal leg press: 30 x 3 HS shrugs: 4p pause reps x 8 x 5 8p x 6 x 5 sets DB shrugs: 125#'s x 20 x 5 incline walk 10 minutes Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 6, 2017 Author Share Posted February 6, 2017 Monday- Extra workout today5min AMRAP x6 partners 1 min rest1.trx push ups 10 2 sec eccentric Wide plank hold 2.close grip push ups 10 2 sec eccentric Twisting sit ups 3.lying DB tri ext 12 2 sec eccentric Rower curls 4.mb alt push ups roll ball each time 12Mtn climbers 5.kb curl press Ext 2 sec eccentric from the top off the preens down 10X body jackknives 6.box dips 12 2 sec eccentric Extended plank hold Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 7, 2017 Author Share Posted February 7, 2017 Tuesday- Roman chair x 10 x 10 back extension paused x 5 x 10 sets 3" iron bull grip db farmers carries: 80#'s x 12-15 yards x 10 trips Wrist wrench cable curls: hold at top- 7 x 5 sets Fgx hammer curl/wrist curl: 50# x 5/10 x 5 sets 2" rope hammer curls: 10 second negatives x 5 x 3 sets plate hammer curls: 45# plate x 12 x 5 15 degree incline walk x 2.7mph x 20 minutes 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 8, 2017 Author Share Posted February 8, 2017 Wednesday- paused face pulls/tricep pushdowns: 3 sets Db incline press: 5 second eccentric/fast up/no lockout 90 second rests- 50#'s-90#'s x 5# increments Cable fly/pushups: 10/burnout x 5 sets Rev grip decline db: 65#'s x 8 x 4 sets Hex press/cgbp: 80#'s x 10 x 5/135# x 10 x 5 Cgbp/neck curls: 135# x 10/45# x 10 x 5 sets -3 high rep sets of face pulls done btw every press exercise 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 9, 2017 Author Share Posted February 9, 2017 Thursday-face pulls: 25# x 50 x 3 55# x 10 x 3 paused Cable press: 15 x 4 pectoral muscles are really sore today so i thought this would help Core training: ab machine/decline situp+wgt/freemotion crunch machine back extension deadlift- pause reps with 60# bar x 5 x 5 incline treadmill walk- 20 minutes 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 12, 2017 Author Share Posted February 12, 2017 Weekend training- Friday: Back High rep pulldowns-light Head supported db rows-light Chest supported rows-medium low pulley row- heavy cardio- 20 minutes Saturday: Shoulders cable press - heavy db lat raise- light front cable raise- medium triceps- light face pulls- light shrugs- heavy Sunday: Legs leg press- 30 x 10 sets @ 1 minute rests hack squats- 25 x 8 sets 1 minute rests calf raises standing/seated/leg press face pulls- light shrugs- medium cardio- 20 minutes 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 15, 2017 Author Share Posted February 15, 2017 Had no work + house to myself today so I decided to run the T-Nation/RichPiana/CTFletcher 8 hour arm workout challenge. It was a bit tedious but I had fun. Here's what I did.. 6:00 am wake up- Took creatine/BCAA's/40 oz water/multivitamins/fish oil 7:00 am had monster breakfast- steak/eggs/hashbrowns/pancakes 8:00 am first workout "A" -2"rope + 5 chains laying tricep extension/ superset/ with Standing axle curls with 68# x 10/10 x 4 sets 8:30 am second workout "B" - CGBP 135#/superset/Fatgrip extremes zottman curls with 20#'s x 15/15 x 4 sets I went like this alternating between A and B every half hour for 8 hours. Each workout was 4 supersets and took from 8-12 minutes to complete which gave me plenty of time to drink a protein shake before my next one which i did between every workout. Don't get me wrong it was a challenge and I can tell I will be sore as hell but it really wasn't as hardcore as I thought it was going to be. I would do it again but it would have to be with a training partner. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 16, 2017 Share Posted February 16, 2017 Sounds interesting. Do you have a link? Have you tried Krocs 1,000 rep arm workout? Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 16, 2017 Author Share Posted February 16, 2017 (edited) No I haven't tried that but It is on my list it looks like it might work great. Here's the T-Nation link called "one day arm cure" I didn't follow it to a T because i picked my own exercises and used Rich Piana's set/rep scheme which was 4sets of 10 and 4 sets of 15 instead of tempo based like T-nation https://www.t-nation.com/training/one-day-arm-cure Edited February 16, 2017 by Durrs 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted February 16, 2017 Share Posted February 16, 2017 I have heard of all day arm routines before. One article mentioned your arm getting like 1 inch bigger from the pump. Pretty cool that you gave it a shot. I have always wanted to try it. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 16, 2017 Author Share Posted February 16, 2017 It was fun but I would recommend running it with a training partner I was by myself in my garage and it was a bit tedious. The CNS started wigging out around hour 4 because you have these 15-20 minute breaks between workout where you cool down and the pump comes and goes it's weird. Right now my arms are sore as all hell but only 2/10th of an inch bigger from yesterday cold flexed before I started... We'll see in the next few days If I have any permanent gains. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 17, 2017 Author Share Posted February 17, 2017 Thursday- Incline db shrugs: 65#'s x 10 x 5 Hammer strength shrugs: 6p x 8 x 7 sets full paused Face pulls: 50 x 2 Neck: new exercise where I put my forehead on the pad of a bench and lean my bodyweight from a standing position and turn my head from side to side and then I turn around and put the back of my head on the bench and do lifts that way and also side to side. This really hits. Arm soreness really kicking in from yesterday. Creatine up to 20g/day for the next 3 or 4 days should help. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 17, 2017 Author Share Posted February 17, 2017 Friday-backcable rope pulldowns: 12 x 5 paused Cable rope low pulley: 25 x 6 chest supported rows: 10 x 5 Head supported db rows: 110#'s/55#'s x 8/12 x 6 sets straight arm pulldown/lat pulldown: 55/145# x 10/10 x 5 sets face pulls/chinup: 55/bw x 10/10 x 5 sets Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 18, 2017 Author Share Posted February 18, 2017 Saturday DB lat raise-light cable press- reverse grip/neutralgrip/regular x 5/5/5 x 5 sets Incline db shrugs- 70#'s x 8 x 5 sets smith machine z press/btb shrugs- 135# x 8/10 x 5 sets Rev incline flys/curls- 35#'s x 10/5 x 5 sets face pulls 10 minute incline walk 2 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 19, 2017 Author Share Posted February 19, 2017 Sunday Seated leg curl- 50 x 2 lying leg curl- 5 x 5- heavy paused horizontal leg press: 115# x 35 x 10 sets 1 minute rests seated calf: 2 second pauses at top 10, 10, 8, 8, 6, 4 standing calf machine: 110# x 10 paused/50# x 30 regular x 5 sets Leg ext: 50 x 5 Tricep pushdowns/facepulls: 50/50 x 4 cable skull crushers: pyramid up incline treadmill walk 15 minutes Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 21, 2017 Author Share Posted February 21, 2017 Tuesday-DO Axle: all reps dead stop conventional 298# x 3 x 5 sets set 4- had to rest 15 seconds between rep 2 and 3 set 5- Failed on 2nd rep/rested 15 seconds and got it. then rested 15 seconds and got 3rd plate curls: 25# x 12/12 x 3 tri bar fgx curls: 50# x 8 x 3- pause squeeze at the top 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 22, 2017 Author Share Posted February 22, 2017 Wednesday- Rev grip cable press- 10 x 5 paused NG db incline press- slow negatives/no lockout x 5 sets machine press- full reps until I burnt then 1/2 reps until failure x 5 sets flat db hex press-80#'s x 10/close grip barbell bench press x 135# x 10 x 5 sets face pulls: 12 x 3 cable skull crushers: 25 x 6 sets then pyramid up until 5 RM and dropped 50% and repped out incline treadmill walk 15 minutes 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 25, 2017 Author Share Posted February 25, 2017 Friday-Chest supported rows: 1p x slow reps/rest paused x 50r totalHammer strength pulldown machine: chinup grip/pulldown and 2 second pause x 4p x 5 x 6 sets head supported db rows: 115#'s x 8 drop to 55#'s x 10 x 6 sets rope pulldown: 20 x 5 x 1 minute rests preacher hammer grip plate curls: 90# x 6 drop to 45# x burnout x 5 sets Rope hammer curls: pause reps @ top/slow negatives x 15 x 5 Incline db shrugs/smash curls: 80#'s x 8/20#'s x 8 x 5 sets pull-ups: bw 15 minute incline treadmill walk (45 minutes total this week) *I've still been doing neck just not logging it I just do it every time I'm not sore anymore so sometimes every 2-3 days and sometimes 5 or so it just depends how hard I go. **I also unloaded 200 4' x 6' x 3/4" thick rubber horse stall mats today with just one other guy and it took about 1 1/2 hours we had to farmer carry each one 30 feet so it was kind of a double workout day 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 25, 2017 Author Share Posted February 25, 2017 2/25/17-Shoulders Roman chair/bx warmupDB lat raise: 5#'s x 50 x 5 10#'s x 40 x 4 15#'s x 30 x 3 20#'s x 20 x 2 25#'s x 10 x 2 Rev grip cable ohp: dbl paused until burnt then half reps until failure x 6 sets Hammer strength shrugs/arnold press: 4p x 10-15 slow reps/30#'s x 10 x 5 sets machine lat raise: 20 x 5 heavy face pulls: 7 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 26, 2017 Author Share Posted February 26, 2017 Sunday- lying leg curls- 20 x 5 seated leg press- 125# x 35 x 10 sets @ 1 minute rests leg ext mid range partials- 50 x 5 seated leg curls- pause reps x 5 sets standing calf machine- pause reps x 5 sets seated calf raise- 50# x 20 x 5 calf raise off leg press- 30 x 3 cable bench press- 15 x 10 sets hammer strength shrugs- 2p x 20 x 5 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 27, 2017 Author Share Posted February 27, 2017 Monday- Roman chair- straight legs/no swing x 10 x 10 back extension deadlift- 95# x 5 x 5 paused at top Face pulls/rope pushdowns- 25/25 x 4 sets cable skull crushers- Heavy Incline treadmill walk- 20 minutes 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 28, 2017 Author Share Posted February 28, 2017 Tuesday-2.5 crusher: 131# x 6/6, 6/5, 4/4, 2/1 *Really died after first set today but I feel like I could have pulled 8-10 if I had done an all out set. Blob: got a few hops then did some holds that went really well. RT: 145# x 10 second static holds- first time using this device in awhile wrist curls: thumbless fgx's x high rep Did heavy neck in between all sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 1, 2017 Author Share Posted March 1, 2017 Wednesday-Facepulls/pushdowns: 20# x 50/50 x 4 setsDb hex press: 50s, 60s, 70s, 80s x 10 90s x 10, 9, 7, 8, 6 cable press: 10 x 5 paused at the top decline db rev grip 1 arm press: found this by experimenting and it really stretches the chest at the bottom. 10 x 5 each side cable press: heavy HS incline/pushups: 5 sets hs shrugs: 15 x 5 sets 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 3, 2017 Author Share Posted March 3, 2017 Friday- Rope pulldowns: 20 x 5 Head supported db rows: 120#'s x 8/60#'s x 10 x 6 sets close grip pulldown: Heavy hammer preacher plate curls: 90# x 7/45# x burnout x 6 sets cable rope hammer curls: pyramid up smash curls: 10 x 5 1 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.