Jump to content
Sign in to follow this  
Durrs

Training For A Place At The Table

Recommended Posts

Durrs

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 

  • Like 1

Share this post


Link to post
Share on other sites
Durrs

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 

  • Like 1

Share this post


Link to post
Share on other sites
Durrs

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
 


 

  • Like 2

Share this post


Link to post
Share on other sites
Shoggoth

About time!

Share this post


Link to post
Share on other sites
Durrs
On 11/1/2019 at 5:04 PM, Shoggoth said:

About time!

Haha!

  • Like 1

Share this post


Link to post
Share on other sites
Durrs

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

  • Like 1

Share this post


Link to post
Share on other sites
Durrs

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

  • Like 1

Share this post


Link to post
Share on other sites
Durrs

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

 

  • Like 1

Share this post


Link to post
Share on other sites
Durrs

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

 


 

  • Like 1

Share this post


Link to post
Share on other sites
Durrs

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

Share this post


Link to post
Share on other sites
Durrs

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

Share this post


Link to post
Share on other sites
Durrs

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
 

Share this post


Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Sign in to follow this  

×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.