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Durrs

Training For A Place At The Table

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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 

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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 

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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
 


 

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Shoggoth

About time!

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Durrs
On 11/1/2019 at 5:04 PM, Shoggoth said:

About time!

Haha!

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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

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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

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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

 

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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

 


 

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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

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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

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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
 

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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
 

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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

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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

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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 

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Durrs


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

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Durrs

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

 

 

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