Durrs Posted February 16, 2014 Share Posted February 16, 2014 Hi people I am glad I found this site to share training with like minded individuals. I am not sure how it works but I bought a subscription so hopefully I can start a training log now. I'm 6 ft 235, I just recently got into grippers and I really want to close and certify on the COC # 3. My last workout 2/14/14- Incline DB curls #35s 10 x 10 Sets Supersetted with Hub DL #25x2, #30x1, #35x1, 37.5x1*PR, #40xF Hub Holds #30-L/R Hand seconds- 13/9, 8/9, 13/8, 8/5, 11/10 Dropped to #25 for reps L/R Hand: 8/4, 7/7, 8/5, 7/7, 6/8 Pullups (BW)- 5X5 3 Quote Link to comment Share on other sites More sharing options...
Electron Posted February 16, 2014 Share Posted February 16, 2014 Welcome to the forum! Will look forward to seeing your progress. You're sure to find great info here to help achieve your goals. -Yori 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 17, 2014 Author Share Posted February 17, 2014 Todays workout: 2/17/14 Dips- BW X 5, 5,+10X5,+25X5,+35X5,+50X5,+55X5X10 sets, drop to BW X 20, 16 Upright Row- 65x15, #85x15, #105x9, #125x7, #135x7,6,5,6,5,drop to #85X15 Supersetted with DB strict curls (back,hips,head,elbows against wall)- #30X10,#35X6,#45X8,7,6,#50X4,4,5,5 drop to #30sx12 500 ab mat crunches<15 minutes Tomorrow is Box squats and grippers. Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 18, 2014 Author Share Posted February 18, 2014 2/18/14 SSB Box Squats- 230x3x6 sets GHR- 5x15 @ BW Gripper work started around set 4 of squats Warm up to COC # 2- L/R- F/1,1/F, 1/F, 1/1, 1/1, 1/1, 1/1, F/1, F/F, 1/1 *Big PR closing the number 2 with the left hand consistently for the first time. COC # 2- Max attempt+ 10 second hold x 5 sets COC # 1.5-L/R- 10/11 solid slow reps COC # 1-L/R- 13/15 Pretty burnt out Monster mini band reverse hyper off GHR X 50 reps Great workout! Solid progress. Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 20, 2014 Author Share Posted February 20, 2014 2/19/14 DB lat raise-#20sx15, #22.5sx12, #25s x 12, #27.5s x 12, #30s x 12 x 12 sets BB shrugs- #225 x 25, 25, #275 x 20 x 10 sets DB rear delt raise-#30s x 10 x 5 sets Land mines x #25 x 50 reps Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 21, 2014 Author Share Posted February 21, 2014 2/21/14 Pullups- Bw x 10, 10, 10, #10 x 5, #25 x 5, #35 x 5, #50 x 5, #60 x 5, #75 x 3 x 10 sets, #50 x 6, #25 x 8, Bw x 11, 10 Hub DL- up to #35 x 2, 37.5 x F. Hub DL for reps LH/RH x #30- 4/4, 3/3, 8/5, 6/5, 8/6, 6/5, 5/3, 6/5, 5/3, 6/5, 4/5, 3/3 Hub Holds for seconds LH/RH x #30- 8/7, 11/8, 5/5 COC # 2.5 cheat close and then try to hold x 10 seconds x 5 sets Seated DB incline curls/ Tricep kickback superset x 15 x 5 - Good workout, the pullups went really well but they may have taken away from my hub deadlifting. Maybe next time I'll do Hub work first and see if I can't break #40. I'm still a long way off the 2.5 but I gave it some max attempts and I got to about parallel with my right hand. I'll get there. Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 24, 2014 Author Share Posted February 24, 2014 2/24/14- Weighted dips- #10 x 4, #25 x 4, #35 x 4, #45 x 4, #65 x 4 x 10 sets, drop sets 1 min rest- #50 x 9, #40 x 5, #30 x 6, #20 x 8, bw x 16, 13 Big Set- 10 sets of max reps adding weight. Strict curl 6 Chain (#130+-) tricep extension Upright Rows Good workout. I'm doing volume training for my dips I'm trying to get a good base going on this exercise because it doesn't hurt my elbow for whatever reason. Grip work tomorrow. Time to get the mind right. Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 25, 2014 Author Share Posted February 25, 2014 2/25/14 SSB Box SQ up to 235 x 3 x 6 sets Gripper work- Started about the 4th SSB warm up set COC # 2- L/R- 2/2*PR, 2/2, 2/1, 1/1, 1/1, 1/1, F/F, 1/1, 1/1, F/F- Couldn't finish like that so 1/1 COC # 2 Max attempt and hold 15 seconds x 5 sets COC # 1.5 x L/R- 10/9 COC # 1 x L/R- 18/17 GHR x 15 x 5 Reverse Hyper 30 x 3 x monster mini band Huge PR on the # 2 today felt good to double that bastard. Last week I was barely closing it once so that fired me up big time. Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 26, 2014 Author Share Posted February 26, 2014 2/26/14 DB lateral raise #20s x 20 x 10 sets superset with DB lateral raise partials #50s x 10 x 10 sets BB shrugs #225 x 25, 25,#275 x 20, #315 x 18, 16, 16, 17, 15, 13, 12 superset with Face pulls x 10 sets Got a good sweat going even though it was cold in the garage. IMO you can never do enough lateral raises. I try to keep my shoulders down and go from the hip so there is no swinging. Try doing those partials with as heavy a weight as you can. I moved my pullup and arm day to tomorrow and on friday I'm just going to do Hub Dl and heavy negative grip work. Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 27, 2014 Author Share Posted February 27, 2014 2/27/14- Wtd Pullups- bw x 10, 10, 10, #10 x 10, #25 x 7, #35 x 5, #50 x 3, #60 x 3, #80 x 3 x 10 sets, drop sets 1 min rest- #70 x 3, #60 x 4, #50 x 3, #40 x 2, #30 x 4, #20 x 5 Db incline curls- #30s x 10 x 5 superset with Db kickbacks- #30s x 12 x 5 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 28, 2014 Author Share Posted February 28, 2014 2/28/14 Hub DL warm up to #37.5 tied PR -gotta switch something around to break that 40 mark Hub DL max reps- L/R x #27.5- 6/6, 9/6, 7/7, 7/6, 7/5, 8/9, 8/8, 7/6, 10/10, 10/10- Just got fired on the last sets I guess Hub Holds x seconds x L/R x #30- 11/13, 8/10, 12/9, 9/13, 10/10 Hanging leg raises x 150 reps throughout workout Holds went better than last week so at least I moved forward a little bit. It's crazy what a difference 2.5 lbs makes on the Hub, #40 felt like a fricken house! I need to get some 1.25 lb plates for this stuff. Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 3, 2014 Author Share Posted March 3, 2014 3/3/14 Dips- bw x10,10,10, 10# x 3, 25# x 3, 35# x 3, 45# x 3, 60# x 3, 75# x 3 x 10 sets Drop sets 1 min rest- 65# x 5, 55# x 5, 45# x 5, 35# x 5, 25# x 7, bw x 14, bw x 15 Big Set DB strict curls- 50#s x 6,7,6,7,7 drop to 30#s x 19 Chain tricep extension- 15 x 5 @ about 130# in chain Upright Row BB- 140# x 7,7,7,6,7 drop to 95# x 14 Good workout. Tomorrow grippers I'm going to try and get some more doubles with the # 2. Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 4, 2014 Author Share Posted March 4, 2014 3/4/14- SSB Box squat- up to 240 x 3 x 10 sets coinciding with gripper work Gripper work COC # 2 x L/R - 1/1, 1/2, 1/2, 2/1, 2/1, 1/F, 2/1, 2/1, 2/1, 1/1 = 26 Total reps in 10 sets PR* COC # 2 x 15 second holds x 5 sets COC # 1.5 x L/R- 6/4 COC # 1 X L/R- 13/14 Felt good today. Used the GHP set block for all sets for the first time, made my reps feel "official" even though I dont own a GHP gripper yet I want to get used to it. I think I beat last weeks total reps in 10 sets by 3 reps so that's good progress. Fun times. Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 5, 2014 Author Share Posted March 5, 2014 3/5/14 DB lat raise- 20#s x 20 x 10 sets superset DB lat raise partials- 50#s x 10 x 10 sets BB shrugs- 315# x 10 x 10 sets superset Rear delt flys- 20#s x 15 x 10 sets Knocked this out pretty quick today. Felt strong. Weighted pullups tomorrow. Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 6, 2014 Author Share Posted March 6, 2014 3/6/14 Wtd pullups- Bw (235)- 10, 10, 10, 10# x 3, 25# x 3, 35# x 3, 50# x 3, 70# x 3, 85# x 3 x 10 sets Drop sets 1 min rest- 75# x 4, 65# x 3, 55# x 3, 45# x 4, 35# x 5, 25# x 5, Bw x 8, 7 DB Incline curls- many Kickbacks- many I was breathing like a fat kid at the end of that pullup workout haha. Hub Dl tomorrow, hopefully grip isn't too shot for a PR. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted March 7, 2014 Share Posted March 7, 2014 Good progress so far, man. Keep motivated and you'll get that 2.5! 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 7, 2014 Author Share Posted March 7, 2014 3/7/14-Big time PR today. Hub Dl- Up to 45#! both hands- 7.5 LB PR!! hUB Dl Reps- 35#(2.5# under prev PR) x L/R -7/5, 7/6, 7/7, 8/5, 5/6, 6/5, 7/4, 6/5, 7/5, 5/5 100 weighted situps off GHR 100 banded back ext off GHR I know I'm a beginner grip guy and big gains happen all the time at first but I wasn't expecting to get a monster 7.5 lb PR Hub pull. What I did different today was super set the weighted situps and back ext inbetween Hub attempts and I'm guessing that is what did it. Felt strong today, Hopefully I can keep the progress comin. Good progress so far, man. Keep motivated and you'll get that 2.5! Thanks brother I plan on it. How long did it take you? Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted March 7, 2014 Share Posted March 7, 2014 It took me about 2 months to close the 2.5 after I closed the 2. Right around the time I could do ten MMS reps with my 2, I got the 2.5 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 10, 2014 Author Share Posted March 10, 2014 3/10/14 Wtd Dips- Bw(237) x 10, 10, 10, 10# x 5, 25# x 5, 35# x 5, 50# x 5, 65# x 5 x 10 sets Drop set 1 min rest- 55# x 6, 45# x 4, 35# x 5, 25# x 7, Bw x 10, 8, 7 Big Set Strict Curl up to 50#s x 8, 7, 7, 6, 7 drop to 30#s x 20 Chain Tricep ext (+-130#)- 12-15 x 8 sets Upright Row up to 140# x 7 x 5 sets drop to 95# x 14 A couple reps better than last week on the strict curls, Dips are feeling good but I didn't get as many on the burnout Bw finisher sets as I did last week but oh well. Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 11, 2014 Author Share Posted March 11, 2014 (edited) 3/11/14 SSB Box Squat- up to 245 x 3 x 7 Gripper work CoC # 2 x L/R - 1/1, 1/1, 2/F, 2/1, 2/1, 2/1, 1/F, 2/F, 1/F, 2/F= 21 Total reps in 10 sets (-5 from last week) CoC # 2 x 15 second holds x 5 sets CoC # 1.5 x L/R - 6/5 CoC # 1 x L/R - 14/12 GHR- Bw x 20 x 5 sets Right hand felt really weak for some reason today I couldn't get a good initial setup and nothing felt right on that side. My left hand felt great however, I almost tripled the number 2 on my 4th set today my wife said I missed by less than a hair so that was somewhat of a PR. Next week I'll get my mind right and figure out this right hand. Edited March 11, 2014 by Durrs Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 12, 2014 Author Share Posted March 12, 2014 3/12/14 DB lat raises- 15#s x 20 x 4, 20#s x 20 x 4, 30#s x 12 x 4, 35#s x 10 x 4 Drop sets- 30#s, 25#s, 20#s, 15#s 10#s, minibands x all max reps 30 sec rest btw sets In and out in 45 minutes today. Grabbed the number 2 gripper and set it into my right hand a couple times and the set felt good, next week I gotta get some closes with my R hand. Tomorrow I'm going to max out my weighted pullups and see where I stand. Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 13, 2014 Author Share Posted March 13, 2014 3/13/14 Wtd Pullups- Bw x 10, 10, 10, 10# x 3, 25# x 3, 45# x 3, 80# x 2, 90# x 1, 115# x 1, 125# x 1, 135# x 1, 150# x F, 145# F(close) dropped to 45# x 7, 6, 6, 5, 5, 4, 5, 4, 3, 5, Bw x 7 felt a tinge in my elbow and stopped the pullups. Probably had another 4-5 in me on the last burnout. Superset: DB Incline curls x 25#s DB kickbacks x 25#s About 8 sets max reps Got up there on the Wtd pullups today, I was about where I thought I was. I jumped too high at the top end and it took away from my last attempts I think I could get 140# x 1 if I played it right. Well anyway now I know so I'll program accordingly. Tomorrow I might do gripper holds for time instead of Hubs and move Hubs to Tuesday but I'm not sure yet. Later 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 14, 2014 Author Share Posted March 14, 2014 3/14/14 Hub Holds x Seconds x L/R x 30#- 20/21, 16/18, 16/16, 16/18, 20/14, 20/16, 20/15, 18/14, 18/12, 17/14, 16/16, 14/15 Wtd situps off GHR 10-15 x 10 sets Banded back ext off GHR- 20 x 10 sets I didn't want to max out Hub Dl this week so I went up to about 65-70% of my 1 RM right now and did holds for time as my main lift and it went well. Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 17, 2014 Author Share Posted March 17, 2014 3/17/14 Wtd dips- Bw(237) 10, 10, 10, 10# x 4, 25# x 4, 50# x 4, 75# x 4 x 10 sets Drop set 1 min rest- 65# x 4, 55# x 5, 45# x 4, 35# x 5, 25# x 3, bw x 12, 10, rest 2 min-14 DB Strict curl (back on rack)- 50#s x 7, 7, 7, 8, 7, drop 30#s x 20 Chain tri ext (6 chain)- 15 x 5 sets Mini band Tricep pushdown- 100 reps- about 6 burnout sets Solid workout however I think I'm getting sick I woke up without being able to hear out of one ear and I felt shortness of breath my entire workout even though I was strong today I feel odd. I'm going to get a Z-Pack tomorrow and hopefully knock this bitch out before it hurts my training. I want to feel good for Grippers and Squat tomorrow. Have a good one Quote Link to comment Share on other sites More sharing options...
Durrs Posted March 18, 2014 Author Share Posted March 18, 2014 3/18/14 SSB Squat - up to 210# x 1 x 7 sets CoC # 2 x L/R- 1/1, 1/F, 1/1, 1/F, 1/1, 1/F, 1/F Stopped doing max outs right there, had nothing in me today. Almost tripled this bastard last week... not sure what's going on. CoC # 1.5 x L/R- 13/13, 14/13, 9/10 CoC # 1.5 x holds for seconds x L/R- 28/26, 26/26, 27,26, 26/24, 23/20 CoC # 1 X L/R- 10/9 GHR- Bw x 8 x 6 sets The # 2 didn't feel great today, I had to call it and make some adjustments so I dropped to the #1.5 and did some max rep outs and holds and got a good pump going. I think what I'm going to do is go all out on the Hub this Friday and then take a deload next week and just do a couple extensor band sessions and Bw exercises for main lifts, re-evaluate, and go from there. Quote Link to comment Share on other sites More sharing options...
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