Dukes daily log

[DUKE56]

I THOUGHT I WOULD START THIS AND SEE WHAT IF ANYONE SEE'S ANY CHANGED I COULD MAKE TO MAKE BETTER GAINS. KEEP IN MIND THAT RIGHT NOW I'M TAKING IT EASY ON THE RIGHT SHOULDER DUE TO A ROTATER CUFF PROBLEM. THANKS!I HAD A GREAT WORKOUT LAST NIGHT. I STARTED OFF WITH THE FLAT BENCH WITH JUST THE BAR FOR 5 REPS TO WARM UP WITH. THEN ADDED 20LBS TO THE BAR, DOING 5 REPS WITH THAT, ADDED 20LBS MORE AND DID 5 REPS WITH THAT, ADDED 20LBS MORE AND DID 5 REPS WITH THAT. NO PAIN IN THE SHOULDER AT ALL.
I MOVED OVER TO THE FLAT BENCH DB STARTING WITH 40LBS DOING 5 REPS; SEEMED TOO LIGHT SO I INCREASED TO 45LBS DOING 4 SETS OF 5 REPS. SET UP FOR INCLINE DB BENCH DOING THE 45LBS FOR 4 SETS OF 5.
HAMMER CURLS WERE NEXT WITH AN INCREASE TO 35 LBS. DOING 4 SETS OF 10.
SITTING SHRUGS I WENT BACK TO THE 45 LB DB'S AND DID 4 SETS OF 10.
I MOVED OVER TO THE CABLES AND STARTED WITH 100 LBS WITH THE V BAR FOR 1 SET OF 10, INCREASING TO 110 FOR 10 REPS; THEN 120 FOR 10 REPS; THEN 130 FOR 10 REPS; THEN TO 140 FOR 3 SETS OF 10 AND 1 SET OF 5.
CHANGED TO A STRAIGHT BAR ON CABLES AND STARTED WITH 70 LBS DOING SETS OF 10 TILL I REACHED 100 LBS AND DID 4 SETS OF 10.
FINALLY GETTING TO THE END OF THE WORKOUT DOING HANGING LEG RAISERS FOR THE ABS. DOING 4 SETS OF 20.:drool:
WEIGHT WAS 190.0

[THEVMAN]

what is your goal man? I am nearly 53 yrs old and have issues with shoulders when I do flat bench BB, even at 225 for 6 reps ----I can use a hammer strength machine, independent sides and controlled movement but works better ---- DBs also work better -- just a thought for you to consider to avoid irritating rotator cuffs. Also, do you do internal and external rotation exercises during warm down at the end. with very light wt, like 5-10 lbs. Just some ideas to help grow rotators without injury - best of luck to you.

[DUKE56]

Thanks man, no one has ever suggested doing rotater work after working out.
My main goal is to get a 300lb bench. I had to stop at 270 because of pain.
My next goal is to get to where i look decient to start working for a bb contest. I understand my age is going to slow growth but i've done the powerlifting comp. Now i want to do the bb comp. And maybe some powerlifting. It has been suggested to me not to do over 5 reps and this is from a long time powerlifter. He's been in the game for close to 40 years. He's 67 and i started working with him when he was in his 40's.
I appreciate your help. I listen to everyone and try everything that sounds like it makes sense and you make sense. Keep in touch

[gman]

DB benches with palms facing each other really eases the strain on the shoulders. Good luck Duke!

[THEVMAN]

Personally, I try to pyramid some on chest, but 5-6 reps is fine for off season and just less rest on season getting ready for a bb comp. No disrespect to your friend, but I think you will hit more fast and slow twitch muscle fibers by mixing it up a bit. I use a lot of intensity techniques to try and shock the muscle into growth - so sometimes: start with 15 rep warm ups then going more wt and less reps then back to less wt with more reps - and burn outs - like 15-20 reps on the last set (4th or 5th) to get a hell of a pump of blood in the muscles. Also, BB is different than power lifting since know one cares how much you can lift. It is great to do power lifting as a foundation - many of the greats did this and build a lot of mass with it. But then you need to get rid of the fat, and use more isolation exercises, hitting different angles. Here is an example: power lifter likely does bar bell curls, shoulder width - and nothing else. A body builder would focus on 3-4 main exercises off season to build mass but with some focus - say bar bell curls heavy, but also some hammer curls for the muscle under the bicep, and some supinated DB curls for peaks. The closer the curl the bicep toward the body at an inward (close) angle, vs say a wide grip, you will hit different parts of the muscle. So a wide grip on a bar bell will hit the inner bicep, close concentration curl will hit more of the outer bicep. So once you have your mass, you start chiseling your shape to improve------ for definition, with both partial and full range of motion --- (mostly full range), and form the shape of the muscles within limits. Genetics play a role here, but I guess I am trying to make the point that it is not all about basic power lifts once you have the foundation built.

[DUKE56]

db benches with palms facing each other really eases the strain on the shoulders. Good luck duke!
thanks gman, i'll give it a try, anything to keep me in the game longer.

[DUKE56]

personally, i try to pyramid some on chest, but 5-6 reps is fine for off season and just less rest on season getting ready for a bb comp. No disrespect to your friend, but i think you will hit more fast and slow twitch muscle fibers by mixing it up a bit. I use a lot of intensity techniques to try and shock the muscle into growth - so sometimes: Start with 15 rep warm ups then going more wt and less reps then back to less wt with more reps - and burn outs - like 15-20 reps on the last set (4th or 5th) to get a hell of a pump of blood in the muscles. Also, bb is different than power lifting since know one cares how much you can lift. It is great to do power lifting as a foundation - many of the greats did this and build a lot of mass with it. But then you need to get rid of the fat, and use more isolation exercises, hitting different angles. Here is an example: Power lifter likely does bar bell curls, shoulder width - and nothing else. A body builder would focus on 3-4 main exercises off season to build mass but with some focus - say bar bell curls heavy, but also some hammer curls for the muscle under the bicep, and some supinated db curls for peaks. The closer the curl the bicep toward the body at an inward (close) angle, vs say a wide grip, you will hit different parts of the muscle. So a wide grip on a bar bell will hit the inner bicep, close concentration curl will hit more of the outer bicep. So once you have your mass, you start chiseling your shape to improve------ for definition, with both partial and full range of motion --- (mostly full range), and form the shape of the muscles within limits. Genetics play a role here, but i guess i am trying to make the point that it is not all about basic power lifts once you have the foundation built.

thanks for the information, i can take and use this information. I appreciate it very much.

[DUKE56]

http://forums.rxmuscle.com/images/icons/icon1.gif
LAST NIGHT WAS REALLY A DIFFICULT NIGHT. FIRST WHEN I LEFT THE HOUSE I GRABBED MY BREIFCASE FOR WORK AND NOT MY GYM BAG. SOOO, WHEN I GOT TO THE GYM I HAD NO; GLOVES, BELT, WATER BOTTLE OR MUSIC.
I TRIED TO DO RACK SETS WITHOUT GLOVES AND WAS ONLY ABLE TO GET 230 LBS FOR 4 SETS OF 10.
THEN I WENT TO THE LEG PRESS AND DID 270 x10 x 4
I GOT ON THE ELIPTICAL AND DID 30 MINUTES @ 300 CALORIES.
AFTER THAT I WAS SO FRUSTRATED I WENT HOME AND ATE BACON!

[DUKE56]

Walked 2.5 miles yesterday in 95 degree heat. I kept plenty of water in me.
Didn't work out, instead i had to work at the part time job. I guess i should be thankful for having two jobs.

[DUKE56]

http://i715.photobucket.com/albums/ww154/PAPAW_2009/th_PICT0278.jpg (http://s715.photobucket.com/albums/ww154/PAPAW_2009/?action=view&current=PICT0278.jpg)

LOOK BETTER THAN I DID. I'VE LOST 20 POUNDS

[Mac]

http://i715.photobucket.com/albums/ww154/PAPAW_2009/th_PICT0278.jpg (http://s715.photobucket.com/albums/ww154/PAPAW_2009/?action=view&current=PICT0278.jpg)

LOOK BETTER THAN I DID. I'VE LOST 20 POUNDS

Keep doing what you're doing because it's working for you.

[DUKE56]

Thanks Mac, hopfully I can look something like you before long.

[DUKE56]

MONDAY 6-21-10
I HAD A GOOD WORKOUT LAST NIGHT
STARTED WITH THE BAR FOR 5 REPS
ADDED 20LBS FOR 1
ADDED 20 LBS FOR 1
TOOK OFF THE 10'S WENT TO 35'S ON EACH SIDE FOR 1
THEN TOOK OFF THE 35'S AND WENT TO 135 FOR 1
I DO THIS TO KEEP FROM CAUSING ANY PAIN.
I THEN WENT TO DB INCLINE WITH 40'S FOR 5'
INCREASED IT TO 45'S FOR 5 REPS x 4 SETS
WENT TO HAMMER CURLS AT 40 LBS FOR 5 THEN WENT TO 35'S FOR 5
THEN BACK TO 40'S FOR TWO MORE SETS OF 5
WENT TO FLAT BENCH DB AT 50 LBS FOR 4 SETS OF 5
DID PEC AND SHOULDER STRETCHES WITH 8 LB DB'S
CABLE TRICEP STARTING AT 100 LBS FOR 10 REPS WORKING UP TO 130 x10 x4
INSTEAD OF DOING LEG RAISERS I DID DECLINE SITUPS (HEAD LOWER THAN BODY) FIRST SET WAS 30 REGULAR SECOND SET WAS 20 TWISTING TO WORK IN THE SIDES A LITTLE.
TO FINISH, 18 MINUTES ON THE ELIPTICAL AT A GOOD PACE.
I HAVE TO SAY THE TRICEPS WERE SCREAMING WHEN I GOT THROUGH.http://forums.rxmuscle.com/images/smilies/sweat.gif

[axioma]

http://forums.rxmuscle.com/images/icons/icon1.gif
LAST NIGHT WAS REALLY A DIFFICULT NIGHT. FIRST WHEN I LEFT THE HOUSE I GRABBED MY BREIFCASE FOR WORK AND NOT MY GYM BAG. SOOO, WHEN I GOT TO THE GYM I HAD NO; GLOVES, BELT, WATER BOTTLE OR MUSIC.
I TRIED TO DO RACK SETS WITHOUT GLOVES AND WAS ONLY ABLE TO GET 230 LBS FOR 4 SETS OF 10.
THEN I WENT TO THE LEG PRESS AND DID 270 x10 x 4
I GOT ON THE ELIPTICAL AND DID 30 MINUTES @ 300 CALORIES.
AFTER THAT I WAS SO FRUSTRATED I WENT HOME AND ATE BACON!:yep::yep::yep: Xtra crispy I hope! Lots of mayo, white bread, lettuce and a nice beefy tomato! Ahhh, the blues evaporates and all is right and all yin/yangy in the universe. Way to deal with it....hell yea!

[DUKE56]

Yes it was xtra crispy and i ate it straight no anything else just straight bacon. And i liked it! comfort food you understand.

[DUKE56]

I HAD A GOOD WORKOUT LAST NIGHT. I STARTED LIKE I USUALLY DO.
FLAT BENCH (EXCEPT THIS WAS ON THE SMITH MACHINE)
40 LB FOR 5
90 LB FOR 5
110 LB FOR 5 x 4
DB INCLINE BENCH 40 x 5
45 x 5
50 x5 x4
DB HAMMER CURLS 30 x 10
35 x 10 x 4
DB FLAT BENCH 50 x 10 x 4
DB SHRUGS 50 x 10 x4
CABLE TRICEP 100 x10
120 x 10
130 x 10
140 x 10 x2
150 x 10 x 2
CABLE LAT PULLDOWNS
90 x 10 x 4 (IT WAS BURNING LIKE CRAZY)
HANGING ABDOMINAL KNEE RAISERS. IT DIDN'T FEEL LIKE I WAS GETTING AS MUCH BURN IN THE AB'S LAST NIGHT, BUT I FEEL IT TODAY.
WEIGHT WAS 189.2

[DUKE56]

STARTED OFF PRE WORKOUT WITH A HALF PROTEIN DRINK
WHEN I GOT TO THE GYM I STARTED OFF WITH ROTATER CUFF EXERCISE.
THEN IT WAS LIKE THIS:
CABLE ROWS
100 x 10
120 x 10
130 x 10 x 4
INCLINE DB BENCH
45 x 5
50 x 5 x 2
60 x 5 x 2
DB HAMMER CURLS
35 x 10 x 4
INCLINE SITUPS
2 SETS OF 30
DB FLATBENCH
50 x 10 x 4
SITTING DB SHRUGS
50 x 10 x 4 HOLDING AT THE TOP FOR MAX EFFECT
CABLE TRICEP PULLDOWNS
100 x 10
120 x 10
130 x 10 x 4
IT FELT GOOD TO HANDLE 60 LBS AGAIN. I HAD TO RESTRAIN MYSELF TO KEEP FROM DOING MORE.
MY TRAPS ARE REALLY SORE THIS MORNING, AND I FEEL REALLY "BIG", THE MIRRIOR KEEPS ME STRAIGHT THOUGH. I'M NOT AS BIG AS I FEEL.
I DID HAVE THAT"POUND THE STEEL" FEELING.http://forums.rxmuscle.com/images/smilies/addons/hulk.gif

[DUKE56]

GOOD WORKOUT LAST NIGHT
STARTED OFF WITH RACKSETS
180 x10
200 x 10
220 x10
240 x 10 x 2
DEAD LIFT
225 x 10 x 2
LEG PRESS
180 x 10
270 x 10 x 4
ELIPTICAL
18 MIN. 207 CALORIES
CRUNCH MACHINE
2 SETS OF 20 @ 130
TORSO MACHINE
1 SET OF 20 @ 80 LBS
1 SET OF 20 @ 90 LBS

[THEVMAN]

Interesting I found that I was better off doing the rotator cuffs after the workout rather than before - but whatever works

[DUKE56]

I've found myself doing them before workout and then before i go to bed. Mostly to keep in the habit and not forget.

[DUKE56]

WORKOUT WAS GOOD LAST NIGHT, THE ONLY MUSIC I COULD GET WORKING WAS THE FM TUNER TO THE TV'S. SOMEONE HAD PUT ONE OF THE CHANNELS ON PUBLIC INFORMATION STATION (ELEVATOR MUSIC). SO I WORKED OUT TO ELEVATOR MUSIC.
RACK SETS
90LB WARM UP
180 x 10
200 x10 x 4
I INCREASED THE LEG PRESS A LITTLE
180 x 10
270 x 10
300 x 10
SINCE I HAVE THESE "LOVE HANDLES AND PAUNCH" I DECIDED TO SIDETRACK A LITTLE AND DO EXTRA SIDE DIPS TO WORK THOSE LOVE HANDLES.
3 SETS OF 20 EACH SIDE
AB CRUNCH MACHINE
2 SETS OF 20 EACH SIDE.
I COULD FEEL THE SIDE DIPS HAD IN SOME WAY WORKED THE LOWER ABS.
MY WIFE ACTUALLY REMARKED SHE COULD SEE THE 6 PAK A LITTLE.
SHE'S A SWEETY.

[Mac]

Keep working hard Duke and the 6 pack will pop out more than a little.

Doing side dips will not reduce the love handles, and in fact may make them more pronounced as you build up the muscle under them.

[Baldiewonkanobi]

Keep working hard Duke and the 6 pack will pop out more than a little.

Doing side dips will not reduce the love handles, and in fact may make them more pronounced as you build up the muscle under them.

Mac you beat me to it....one of the Top 10 mistakes in the gym.


Baldie

[DUKE56]

Dang, i shoulda asked someone. Do i just wait on the diet ? I've come to the conclusion there's not a quick fix, it seems to be diet, diet, diet. THANKS FOR LETTING ME KNOW THOUGH. I WOULDA BEEN WASTING MY TIME. I WANT AS SMALL A WAIST AS I CAN GET DON'T I ?

[Mac]

Dang, i shoulda asked someone. Do i just wait on the diet ? I've come to the conclusion there's not a quick fix, it seems to be diet, diet, diet. THANKS FOR LETTING ME KNOW THOUGH. I WOULDA BEEN WASTING MY TIME. I WANT AS SMALL A WAIST AS I CAN GET DON'T I ?

If you develop the oblique muscles, they will increase the size of your waist. You cannot SPOT reduce fat by doing an exercise targeting a muscle in that area. The external obliques are the ones that will increase the width of your waist as you look from the front or back.

[DUKE56]

I'm not to sure but i think i'm gona look a little boxy. I'll keep up the diet and see what happens. Nix on the side dips. I can replace that time with ab work or leg work depending upper or lower body day. I APPRECIATE YA'LL CATCHING THAT. WOULD DOING JUST REGULAR DIPS HELP THE BACK ?

[Mac]

I WOULD DOING JUST REGULAR DIPS HELP THE BACK ?

Regular dips?

[DUKE56]

I call them dips; laying flat on the bench face down and hands behind the head, lowering you head and body down and coming back up to first position. I use to do them to strengthen the lower back. I know there is another name for em but i'm having a senior moment.

[Mac]

Those would be hyperextensions and they work the back, glutes and hamstrings.

http://lh3.googleusercontent.com/zTe1I0hTidcKiJ_jlQx-LtHIzzaDhCgJvY-JrubNzeNimdRb9IwZyJuQOcI-ghWpmhAUG-_jEtSVtMGl-KBaA-6UUNugK5LrelthNSj88AmGzIDQ6IKhwP4QtDSim701HAlXEg38 16tcFoNxpb0leOH0jhXnce_SRG2FdVBsWwixBql3jTM

[DUKE56]

Thank you sir, that's exactly what i was speaking of.

[DUKE56]

FINALLY GOT BACK TO ROUTINE, MY SON WAS THERE AND WE WORKED OUT TOGETHER. THIS IS MY WORKOUT FOR LAST NIGHT.
FLAT BENCH
BAR x 5
115 x 1
135 x 1
155 x1
INCLINE DB BENCH
40 x 10
50 x 10
55 x 10
50 x 10 x 2
SITTING HAMMER CURLS
35 x 10 x 4
SITTING SHRUGS
50 x 10 x 4
CABLE TRICEP PULLDOWNS
100 x 10
110 x 10
120 x 10 x 4
EZ CURL BAR
70 LBS x 10 x 3
HANGING LEG RAISERS (FOR ABS)
4 SETS OF 20 WITH A SET OF 10 INCLINE SITUPS BETWEEN SETS OF LEG RAISERS.
I CAN REALLY FEEL THE TRICEP AND AB WORK FROM LAST NIGHT (SORE

[Mac]

FLAT BENCH
BAR x 5
115 x 1
135 x 1
155 x1


I assume that's a typo and was supposed to be 10 reps, not 1?

[DUKE56]

No, not this time, i have a rotater cuff injury i have been taking it easy and just now getting back into a little bit of weight. I've been told i need do more reps than 1 for the rom. I'm planning to up it to 5 and see how the shoulder hangs in there. It's been doing pretty well so far. I just ice it down for about 45 minutes after workout.
In your opinion should i up it to 5 or ten?
I don't know if i ever put this up or not, but in my younger days i powerlifted in the 165 lb class. When i quit i was lifting 975 between the three lifts with a 425 deadlift, 325 squat, 225 bench. I got as far as 270 bench before having to backoff for the shoulder. I miss those "good ole days".

[Mac]

In your opinion should i up it to 5 or ten?


I would drop the weight and increase to 10 reps if it doesn't cause any discomfort.

[DUKE56]

I'll try that monday when i do flatbench again. Thanks for the advice.

[DUKE56]

LAST NIGHT I WAS BUMMED OUT. THE WIFE SAYS I'M AT THE GYM TOO LONG. OH BROTHER.
MY WORKOUT WAS LIKE THIS.
RACK SETS 140 LBS x 10 x 2
160 x 10
270 x 10 x 3
REGULAR DEADLIFT
225 x 10
LEG PRESS
180 x 10
270 x 10
320 x 10 x 4
ELIPTICAL
20 MIN 200 CALORIES

[DUKE56]

CABLE ROWS
100 x 10
110 x 10
120 x 10 x 4
INCLINE DB BENCH
40 x 10
45 x 10
50 x 10 x 4
SITTING DB HAMMER CURLS
40 x 5 x 5
SITTING DB SHRUGS
45 x 10 x 4
CABLE TRICEP PULLDOWNS
100 x 10
110 x 10
120 x 10
130 x 10 x 4
CABLE LAT PULL DOWNS
90 x 10
100 x 10 x 4
TWO SETS OF 30 SITUPS

[Mac]

That is one day's workout? How long does it take you to do that?

[DUKE56]

About an hour and a half or two hours.

[Mac]

Two hours is too long to be in the gym at our age.

How many days a week do you workout?

I would split up your workouts or move cardio to your off days, but that's just me.

[DUKE56]

I work out 4 days a week, time is my worst enemy. I work two jobs and that cuts back on the available time i have. I usually don't workout on friday, saturday or sunday unless i miss a day during the week. Those are my rest and healing days.

[DUKE56]

FLAT BENCH
BAR x 10
95 x10
115 x 10
135 x 5
SITTING INCLINE DB BENCH
40 x 10
50 x 10 x3
50 x 8 x3
SITTING DB HAMMER CURLS
40 x 10 x 4
SITTING DB SHRUGS
50 x 10 x 4
EZ CURL BAR
75 x 10 x 3
TRICEP CABLE PULL DOWNS
100 x 10
110 x 10
120 x 10 x 4
HANGING LEG RAISERS (ABS) 4 SETS OF 20 WITH A SET OF 10 INCLINE SITUPS BETWEEN.http://forum.illpumpyouup.com/images/smilies/addons/hulk.gif
http://forum.illpumpyouup.com/images/statusicon/user_online.gif http://forum.illpumpyouup.com/images/buttons/bronze/reputation.gif (http://forum.illpumpyouup.com/reputation.php?p=114718) http://forum.illpumpyouup.com/images/buttons/bronze/report.gif (http://forum.illpumpyouup.com/report.php?p=114718) http://forum.illpumpyouup.com/images/misc/progress.gif

[DUKE56]

YEAH I'M GONA HAVE TO CUT TIES WITH THE SKINNY COW EXCEPT ON CHEAT DAYS.
TONIGHT WENT LIKE THIS
DEADLIFTS,
WARM UP 135 x 10
180 x 10
200 x 10
225 x 10 x 3 (THEN SOMETHING IN MY LEFT REAR RIB CAGE POPPED AND WILL POP IN AND OUT)
LEG PRESSES
270 x 10 x 4
ELEPTICAL FOR 17 MINUTES.

[DUKE56]

CABLE ROWS
90 x 10
100 x 10
110 x 10 x4
INCLINE DB BENCH
40 x 10
50 x 10 x 4
DB BENCH
40 x 10 x 4
EZ CURL
75 x 8 x 4
CABLE TRICEP PULLDOWNS
100 x 10
110 x 10
120 x 10 x 4
LEG RAISERS
4 x10

[DUKE56]

90 minutes on the eliptical, burned 208 calories. Weight 187.0. I was hoping for 186.whatever, but not happening tonight.

[DUKE56]

GREAT WORKOUT TONIGHT
FLAT BENCH
BAR x 10
95 x 5
105 x 5
135 x 5
INCLINE DB BENCH
40 x 10
50 x 10 x 2
60 x 10 x 2
SITTING HAMMER CURLS
40 x 8 x 4
SITTING SHRUGS
50 x 10 x 4
TRICEP PULL DOWNS
100 x 10
110 x 10
130 x 10
140 x 10
130 x 10 x 3
EZ BAR CURLS
75 x 10 x 4
TRICEP PUSHDOWN MACHINE
150 x 10 x 4
HANGING LEG RAISER
4 x 20 WITH SET OF 10 SITUPS BETWEEN EACH SET OF HANGING LEG RAISERS.
WEIGHT WAS 185.4

[DUKE56]

NOT A GOOD WORKOUT TONIGHT
RACK SETS
190 x 10 x 4
DB SQUATS
50 x 10 x 4
LEG PRESS
270 x 10 x 4
TORSO MACHINE
1 SET OF 20 EACH SIDE

[DUKE56]

I WENT TO WORKOUT WITH THE INTENT OF WORKING HARD. SO I DID.
FLAT BENCH
WARM UP 95 x 5
115 x 5
135 x ONE
155 x ONE
185 x ONE BUT HAD SOME DISCOMFORT IN THE SHOULDERS.
INCLINE BENCH
40 x 10
50 x 10 x 2
60 x 5 x 2
HAMMER CURLS
40 x 7
40 x 7
40 x 6
40 x 5
CHEST
90 x 10 x 4
TRICEP PRESS MACHINE
155 x 10 x 3
175 x 10
INCLINE LEG RAISE
4 SETS OF 10 INBETWEEN 4 SETS OF 20 HANGING LEG RAISERS

[DUKE56]

I FELT GOOD ABOUT LAST NIGHTS WORKOUT
ROWS
90 x 10
100 x 10
110 x 10
120 x 8
90 x 10
80 x 12 x 3
INCLINE DB BENCH
40 x 10
40 x 12 x 2
40 x 14
40 x 8
DB SHRUGS
40 x 10 x 4
DB HAMMER CURLS
35 x 10 x 4
CABLE TRICEP PULLDOWN
100 x 10
110 x 10
120 x 10 x 4
VERTICAL CHEST MACHINE
50 x 10
65 x 10
80 x 10 x 4
LEG RAISERS 3 SETS OF 20 WITH 3 SETS OF 10 INCLINE SITUPS INBETWEEN EACH SET OF LEG RAISERS. (IS THAT CONSIDERED A SUPERSET?)

[Hammerfit]

I FELT GOOD ABOUT LAST NIGHTS WORKOUT
ROWS
90 x 10
100 x 10
110 x 10
120 x 8
90 x 10
80 x 12 x 3
INCLINE DB BENCH
40 x 10
40 x 12 x 2
40 x 14
40 x 8
DB SHRUGS
40 x 10 x 4
DB HAMMER CURLS
35 x 10 x 4
CABLE TRICEP PULLDOWN
100 x 10
110 x 10
120 x 10 x 4
VERTICAL CHEST MACHINE
50 x 10
65 x 10
80 x 10 x 4
LEG RAISERS 3 SETS OF 20 WITH 3 SETS OF 10 INCLINE SITUPS INBETWEEN EACH SET OF LEG RAISERS. (IS THAT CONSIDERED A SUPERSET?)

Hey man I just read your post about your shoulder. I'm not trying to get in your business but I have had rotator cuff tear for over a year and I'm telling ya the WORST thing you can do for it is flat bench. Ask Hany Rambod or any of the top level trainers and they will tell ya flat bench is horrible on the shoulders. Switch to machines and you will be able to work the pecs without discomfort. Just my 2 cents worth

[GirlyMuscle]

I have rotator cuff owies and I've found the Smith lets me bench an d incline bench with little to no pain. So do plate loaded Hammer Strength machines. And on shoulder day....warm up, warm up, warm up!

[DUKE56]

Nice to meet you hammer, i have been recovering from some kind of rotater cuff injury, the dr wasn't very informative. He just told me that it was a rotater cuff injury, and gave me some exercises to do for them. I've been kinda babying it for about 4 months now. I'm always open to new ideas, especially if it works and keeps me from hurting. I'm a former powerlifter and i don't know anything except what i learned powerlifting. I'm finding that my body is either too old or not conditioned enough to do what i use to do. I got as far as 270 lbs this year on the bench and that's when the rotater cuff screwed up.
I'm 54 and i love what i'm doing now. I like the changes my body has made. (so does the mrs.).
Would you still do incline db's ? They don't seem to be bothering me so far. My son introduced me to the sitting chest machine this week, wow i am impressed.
Thanks and i'll take your advice serious.

[DUKE56]

I have rotator cuff owies and I've found the Smith lets me bench an d incline bench with little to no pain. So do plate loaded Hammer Strength machines. And on shoulder day....warm up, warm up, warm up!

THERE'S ONE OF THE GUYS THAT SWEARS BY THE SMITH. I DO RACK SETS ON IT. MAYBE I'LL TRY THE BENCH. I NEED TO DO SOME STUDING ON THE BENCH AND WHETHER I SHOULD CONTINUE IT.
THANKS FOR THE HEADS UP.
OH AND DON'T LOSE THAT .... UM, YA KNOW, WHAT I SAW ON THE PICTURE LOOKED GREAT.:yep:

[Hammerfit]

Nice to meet you hammer, i have been recovering from some kind of rotater cuff injury, the dr wasn't very informative. He just told me that it was a rotater cuff injury, and gave me some exercises to do for them. I've been kinda babying it for about 4 months now. I'm always open to new ideas, especially if it works and keeps me from hurting. I'm a former powerlifter and i don't know anything except what i learned powerlifting. I'm finding that my body is either too old or not conditioned enough to do what i use to do. I got as far as 270 lbs this year on the bench and that's when the rotater cuff screwed up.
I'm 54 and i love what i'm doing now. I like the changes my body has made. (so does the mrs.).
Would you still do incline db's ? They don't seem to be bothering me so far. My son introduced me to the sitting chest machine this week, wow i am impressed.
Thanks and i'll take your advice serious.

Im 55 so Im right there w ya. I use DB's for what I like to call power flyes it's a cross between a flye and a press doesnt bother my shoulder too much and I can go as heavy as 90's I cant do any heavy DB or BB presses flat or incline without feeling like there is a knife in my front delt I also use the HammerStrength Machines the Incline and ISO are the best for me. I can load up the ISO to 5 plates a side without any pain at all Try them out if your gym has em

[DUKE56]

Yeah, we've got something like what i saw on youtube for hammer strength machines. That's what i used for chest. Worked like a son of a gun. I hit it twice this week. I'll give em a try. I can see they work for you.
By the way good luck with the upcoming competition. Hopefully next summer you can return the wishes.

[DUKE56]

I WEIGHED TONIGHT AND I WEIGHED 183.0
MY WORKOUT WENT KINDA LIKE THIS,
INCLINE DB BENCH
45 x 10 x 3
35 x 10
HAMMER CURLS
25 x10 x 5
SHRUGS
45 x 10 x 4
CABLE TRICEP PULLDOWNS
100 x 10
110 x 10
120 x 10
130 x 10
140 x 10 x 3
SITTING CHEST PRESS
90 x 10 x 2
110 x 10
120 x 10 x 2
LAT PULLDOWNS
90 x 10
100 x 10 x 4
HANGING LEG RAISERS
ONE SET OF FIFTEEN.
(I HAD TO BACK OFF THE WEIGHT A LITTLE DUE TO GROIN PULL)

[DUKE56]

I did some back and lat work as well as some rear deltoid.
I started off with sitting rows
100 X 15 X 2
Close grip lat pulldowns
100 X 15 X 2
Wide grip lat pulldowns
90 X 15 X 2
Rear deltoid db flys
15 X 15 X 2
Incline situps 50 X 1
30 X 1
Crunch machine
100 X 20
Torso machine
80 X 20 X 3 each side
http://forum.illpumpyouup.com/images/statusicon/user_online.gif http://forum.illpumpyouup.com/images/buttons/bronze/reputation.gif (http://forum.illpumpyouup.com/reputation.php?p=117065) http://forum.illpumpyouup.com/images/buttons/bronze/report.gif (http://forum.illpumpyouup.com/report.php?p=117065) http://forum.illpumpyouup.com/images/misc/progress.gif

[DUKE56]

I really feel like I got a good workout tonight. I increased the weights in some areas.
Incline bench
40 x 15 x 2
Flat bench
40 x 15 x 2
50 x 15
Curls (bottom up halfway holding the other arm at 90 degree)
25 x 15 each arm
25 x 10 each arm
Cables tricep pulldown
100 x 15
110 x 11
120 x 6
Ez bar curl
40 x 15 x 2
60 x 10
Sitting hammer strength (chest and triceps)
90 x 15
140 x 11
140 x 10
Leg raisers (abs)
20 reps x 3

[DUKE56]

Flat bench
Just the bar x 10 x 4
Incline db bench
40 X 12
50 x 5 x 4
Flat db bench
50 x 5 x 4
Curls fingers up
30 x 10
35 x 5 x 4
Reverse curl fingers down
15 X 10
15 x 5 x 2
20 x 5 x 2
Hammer curls
30 x 10
35 x 5 x 4
Cable tricep v bar pull downs
100 x 12
130 x 5 x 4
Hammer strength (chest and tri's)
90 x 12
110 x 5
130 x 5
150 x 5 x 4
Hanging leg raisers
4 x 20
http://forum.illpumpyouup.com/images/statusicon/user_offline.gif

[Baldiewonkanobi]

Hammer likes the Hammer set up....go figure. Duke how did they feel during/afterwards??

I do have a :hypno: FLAT BENCH :hypno: rotator warm I do (and also doing now for my pec tear) . Lite...one hand gripping in the middle....a fixed 30 pound barbell up to an empty Oly bar. Bring bar down SLOWLY until it touches pec and then lift straight. Keep feet wide shoulders flat in order to maintain a flat plane. Lite enough to do 5 x 5. The balancing/stabilizing of the bar does bring in xtra muscle fibers. I also like finding the X trigger spot on the scapula (stand at a door way with injured arm behind head. Push forward against side of doorway with elbow bringing it way back...have partner use a HARD knuckle to find the trigger spot on your scapula. You will know when the do. Massage vigourously)

Baldie

[DUKE56]

The hammers felt like I was doing a heavy bench, sitting up. I felt it in my chest and arms (tri's). I think I'll go heavier next time though. All in all I liked the hammerstrength machine.
Thanks for the information on the rotatar cuff injury. If you don't mind how long did you rehab your rotater cuff before getting back into serious weight ? I'm just now getting back into barbell lifting on the flat bench. It's been about 5 or 6 months since I did any serious benchpress. Thanks again.

[DUKE56]

I hate squats, but I can't very well fulfill what I want to do without legs, so....
Squat warm up on squat machine
90 x 12
180 x 5 x 4
Leg curls
warm up
40 X 10
50 x 5 x 4
Calf raisers
4 sets of 20
Torso machine
80 x 20 x 2 each side
Crunch machine
125 x 30 x 2

[Baldiewonkanobi]

Squat machine? Not familiar. Can you find a pic on the web and post it?


Baldie

[DUKE56]

Squat machine? Not familiar. Can you find a pic on the web and post it?


Baldie

I'll look around and see if I can find one.

[DUKE56]

This is ithttp://www.gtechfitness.com/ProductImages/york_barbell/st_series/54036_power_front_squat.png (http://rds.yahoo.com/_ylt=A0WTb_5usn5MFVsAEzSjzbkF/SIG=13glt38p2/EXP=1283458030/**http%3a//www.gtechfitness.com/ProductImages/york_barbell/st_series/54036_power_front_squat.png)

[DUKE56]

I felt real good tonight (feeling my oats)
squat warm up
90 lbs x 10
180 x 5 x 3
200 X 5 x 1
Leg press
270 X 5 X 3
360 x 5
Leg curl
80 x 10
80 x 5 x 4
Dips
2 sets of 10 w/25 lb plate
1 set of 10 without plate

[DUKE56]

Workout went well last night.
I started out on the smith machine because the benches were all taken
The bar x 10
90 x 10 x 4
Incline db bench
50 x 5 x 4 thumbs in
50 x 5 x 4 thumbs toward my head
Flat bench the same as incline bench
Tricep db thumbs down
30 x 10 x 4
EZ bar curls
40x 10 x 3
45 x 5
Hammer strength
110 x 10
180 x 10 x 4
Hanging leg raisers (abs)
4 sets of 20

[Mac]

Great workouts Duke. It's nice reading the positive vibes in your journal. Feeling your oats... classic.

Keep it up!

[DUKE56]

Thanks Mac, I have had alot of stress taken off and I'm back in the mood again. I read one of the competitors that was in the Arkansas State competition Aug. 14 that he didn't believe there were so many places for there to be fat. I know how he feels.
But it'll happen. Thanks for the support. It helps alot.

[DUKE56]

Tonight was leg night and I went prepared.
I had to use the smith machine to do squats on tonight
90 X 10
180 X 5 X 2
160 X 5 X 4
Leg raisers
4 sets of 20
Leg press
180 X 12 X 4
Leg extensions
50 X 10 X 2
Leg curls
70 X 10
80 X 5 X 4
Eliptical machine 17 minutes

[DUKE56]

I forgot to post my workout
Squats
warm up 90 x 10
180 x 5
200 x 5 x 4
Rack sets
180 x 5
230 x 5 x 4
Leg press
270 x 5 x 4
Calf raisers, 4 sets of 20
Leg extensions
80 x 5 x 4
Leg curls
80 x 5 x 4
22 minutes on eliptical
Tonight was a really good workout everything felt good. I took it slow and steady and things went good.

[DUKE56]

The workout was really good tonight and I feel it. I'm trying to put as much protein in my body as possible without ruining the diet.
Flat bench
warm up 90 x10
105 x 5
135 x 5
155 x 5
Flat db bench
50 x 5 x 4 thumbs in
50 x 5 x 4 thumbs toward my head
Triceps
25 x 5 x 4 thumbs down
25 x 5 x 4 thumbs toward each other
25 x 5 x 4 thumbs out
Sitting hammer curls
35 x 5 x 4
Cable lat pulldowns
90 x 5
100 x 5
110 x 5 x 4
Wide grip cable pull downs
100 X 5 X 2
Close grip cable pull downs
100 x 5 x 2
Hammer strength
180 x 5 x 2 caused discomfort in my shoulders
90 x 5 x 4
30 situps

[Mac]

Great workouts Duke. Keep it up!

[DUKE56]

Thanks Mac, I appreciate the positive support. It really helps alot.

[DUKE56]

Finally got to do leg workout for the second time this week. It went well.
Squat
warm up 90 x10
140 x 5
150 x 5
180 x 5
200 x 5
Hacksquats (on smith machine)
90 x 5
110 x 5 x 4
Leg extensions
65 x 5
80 x 5
110 x 5 4
Leg curls
95 x 5 x 4
Calf raisers
4 sets of 20

[DUKE56]

Had a really good leg night this week
Squat
warm up 90 x10
140 x 5
150 x 5
180 x 5
200 x 5
220 x 5 x 2
215 x 5 x 2
Rack sets
180 x 5
215 x 5 x 4
Leg extensions
80 x 5
110 x 5 x 4
Leg curls
95 x 5 x 4
110 x 5 x 4
Calf raisers
4 sets of 20

[DUKE56]

Workout tonight wasn't quite as good as Monday, BUT, I still feel it.
Flat bench
95 X 5
115 X 5
135 X 5
155 X 5
Incline db bench
50 X 5 thumbs in and out
45 X 5 X 3 thumbs in and out
Flat db bench
45 X 5 X 4 thumbs in and out
Curls
35 X 5 X 4
Tri's
26 X 5 X4 thumbs in, thumbs out, thumbs down
Cable rows
100 X 5
110 X 5
120 X 5 X 4
Cable lat pull downs
100 X 5
120 X 5
150 X 5 X 4 PR
Hammerstrength
90 X 5
140 X 5
160 X 5 X 4
Situps
First set 30
Second set 20
Third set 20
My arms feel like they're about to explode. It feels great!

[DUKE56]

Amazing workout tonight. We don't have squat stands, we either have to use the smith machine or the squat machine (it's kinda like a squat sled). I've never tried to load it up I've just been taking my time. Soooooooooo...tonight just to find out where I am.
Squat machine
90 X 5
180 X 5
270 X 5 X 4
300 X 1 mucho pr
turned around facing the backrest
300 X 3
360 X1
450 X 1
Leg press
360 X 5 X 2
270 X 2
leg extension
110 X 5 X 4
leg curl
95 X 5 X 4
Rotary torso
40 reps each side

[Rick Prince]

Nice job challenging yourself.
I really like squat machines, esepcially the ones like this where you can face either direction. A friend of mine has the one in your photo and a few gyms in our area have Bodymasters squat machines. I like them much better than the Hammer Strength V-Squat machine.

[DUKE56]

Nice job challenging yourself.
I really like squat machines, esepcially the ones like this where you can face either direction. A friend of mine has the one in your photo and a few gyms in our area have Bodymasters squat machines. I like them much better than the Hammer Strength V-Squat machine.

We've had this one for several months at the gym. I've just started getting real serious about my legs (and it shows). I use to powerlift when I was in my 20's and was able to squat a 325 and deadlift a 425 @ 165 lb class. I'd love to get back to those weights again. What's funny is when I did the 450 facing the backrest it didn't seem as heavy. Is that because of using different muscles or more muscles ?

[DUKE56]

Great workout. I got in and went straight to work.
Squat machine
90 x 5
180 x 5
200 x5 x 4
Leg press
270 X 5 X 4
Calf raisers
270 x 20 x 4
Leg curls
95 x 5 x 4
Leg extensions
110 x 5
120 x 5 x 4
Eliptical
21 minutes 221.4 calories

[Mac]

Great workout on the wheels Duke. Did you stop logging your workouts or miss a few?

[DUKE56]

Great workout on the wheels Duke. Did you stop logging your workouts or miss a few?

I had a disagreement on another part of the website. I told I was old and incoherent, so I decided not to post for a while and cool off a bit. I'll post Thursdays workout in a little while. I've had a little while to cool off. I'll not put up with b.s.

[DUKE56]

I finally got back in the gym tonight. Tuesday I had to work and Wednesday I went to church. The had the Lords Supper that I really felt the need to be a part of.
Tonight was a satisfying workout. It was almost as good as sex. lol.
Squat
180 x 5
200 x 5
230 x 5 x 4
Leg press
340 x 5 x 4
Leg curls
115 x 5 x 4
Leg extensions
85 x 5
115 x 5
125 x 5
125 x 5
Eliptical for 17 minutes burning 179 calories

[freebirdmac]

I had a disagreement on another part of the website. I told I was old and incoherent, so I decided not to post for a while and cool off a bit. I'll post Thursdays workout in a little while. I've had a little while to cool off. I'll not put up with b.s.

Must have been something in the air yesterday. I was called a hypocrite and a liar on another forum. The thread was so heavily modded due do this whiner who couldn't debate that I took issue with the mod's actions. Almost pulled my profile. Like you I have no patience for bs. Another mod talked me down.

[DUKE56]

I had considered pulling my profile, but I enjoy other parts of the site. So, I decided to chill out for a while. It seems totally unnecessary for all the wise guy attitudes. Alot of testoserone; seems like you could seperate it like a curtain sometimes.
I'm just here to read, and learn a few things, maybe make a friend or two. I'm planning on doing my first competition next summer.
By the way freebirdmac weren't you getting ready for a comp. not long ago ?

[Mac]

I see the same jerk that was giving me shit was in the thread you were in. Just ignore them buttheads.

Nice leg workout! Almost as good as sex, eh?

[freebirdmac]

No. I'm not interested in competing. I'd just like to look like I maybe could. Pretty far from that.

[DUKE56]

I see the same jerk that was giving me shit was in the thread you were in. Just ignore them buttheads.

Nice leg workout! Almost as good as sex, eh?


Thanks Mac, well close to sex anyway :yep:

[DUKE56]

No. I'm not interested in competing. I'd just like to look like I maybe could. Pretty far from that.
Well it's good that you take care of yourself. Keep up the good work.:yep:

[DUKE56]

I had a great workout tonight. The arms are trashed.
WEIGHT X REPS X SETS
BENCH
135 x 5
175 x 5
225 x MISS
205 x 1
175 x 5 x 4
DB Incline Bench
50 x 5 x 4 thumbs in, thumbs toward head
DB Bench
60 x 5 x 4 thumbs in, thumbs toward head
50 x 5 x 4 thumbs out
DB curls
35 x 5 x 4
Tri's
30 x 5 x4 thumbs in, thumbs down, thumbs out
EZ curl bar
65 x 5
75 x 5 x 4
Hammer strength chest and tri's
90 x 5
160 x 5
180 x 5 x 3
180 x 5 x 1
Tried one set of dropset on curls and tris
ds curls
26 x 20 x 1
tri's
26 x 20 x 1

[DUKE56]

Worked the legs pretty hard tonight. I had to alter the workout a bit tonight.
Smith Machine squats
90 X 10
160 X 5 X 4
Precor Super Squat Machine
Reverse squats (facing the backrest)
270 x 5 x 2
360 x 5 x 2
Leg press (up high on foot board)
180 x 5 x 2
180 x 15 x 2
Leg extensions
120 x 5 x 3
90 x 20 x 1
Leg extensions
115 x 5 x 4
Leg curls
85 x 5 x 3
65 x 15 x 1
I'm still trying to find a happy medium.
I did have a competing female bodybuilder tell me that I was getting smaller.
Is that a good thing ?

[DUKE56]

I guess all the good workouts finally caught up with me. I struggled a bit last night http://forums.rxmuscle.com/images/smilies/addons/banghead.gif. I did a little of the muscle confusion.
Bench
135 x 5
155 X5
175 X5 X 2
165 X 6
155 X 8
135 X 10
DB bench
40 X 12 X 4 thumbs in, then thumbs toward head
DB Triceps
30 X 12 X 4 thumbs in, then out, then down
DB curls
30 X 12 X 4

[Mac]

Duke, you had asked me about a routine to make your arms grow. One of the things I had suggested was to move them to a day when you only work your arms and increase the volume.

Do the chest and arms separately and increase the total sets for biceps and triceps and I am sure you will see better results.

I have had several days of late where my workouts caught up with me and it was a struggle to finish.

[DUKE56]

Duke, you had asked me about a routine to make your arms grow. One of the things I had suggested was to move them to a day when you only work your arms and increase the volume.

Do the chest and arms separately and increase the total sets for biceps and triceps and I am sure you will see better results.

I have had several days of late where my workouts caught up with me and it was a struggle to finish.

I hate to ask this of you, because I feel I am imposing on your time.
Just a brief example would be greatly appreciated. Me getting old really stinks.

[Mac]

I hate to ask this of you, because I feel I am imposing on your time.
Just a brief example would be greatly appreciated. Me getting old really stinks.

I could only suggest to look thru my journal in the link below. I try to get a minimum of 15 sets for biceps and triceps each. You may want to do less and work up to that volume.

Here is an example for biceps

Cable Curls
5 sets 15 12 10 10 8 reps

Seated incline DB curls
3 sets of 10-12 reps

DB Hammer curls
3 sets 10-12 reps

DB concentration curls
3 sets 15 reps

[DUKE56]

I'm haveing a senior moment and I can't remember if I thanked you or not. I did check your training journal and saw a few things I think I'll try.

[DUKE56]

Tonight started out strange. The bench press felt heavy (it is the second time to workout bi's and tri's with the chest and what ever else).
Rotater cuff
3 sets of 10 at 20 lbs
Bench
135 x 5 x 2
155 x 5
165 x 5
185 x 5
205 x 1
165 x 5 x 4
DB bench
50 x 10
50 x 5 x 4
rope, cable triceps
80 x 20
80 x 15
80 x 12
80 x 10
v bar, cable triceps
80 x 20
80 x 15 x 2
80 x 20
V bar cable curls
80 x 15 x 4
Cable curls straight bar
80 x 20 x 4
Reverse cable curls
50 x 15 x 4
Cable lat pull downs
100 x 20
100 x 12
90 x 12
90 x 10
I know this is alot different than what I've been doing, but I just felt good after I got through with flat bench and had alot of frustration. I don't know if what I did was a good idea, but it just felt "GOOD". I could see a really good pump in the mirror also.:yep:

[axioma]

If it feels good do it! Consistency is what counts, so keep it up.

[DUKE56]

Thanks Axioma, I'm just trying to get some muscle size. What I did last night has made me sore so something must have been good.

[vetbodybuilder]

hey hows i goin, ive seen ur progression and i must say congrats. with shoulder issues, i have worked out with a few guys whove had them. while i was in the marine corps we used to do an exercise called the "sun gods" corny name i know but they work and they are super easy. stand straight up, arms out and paralell to the ground and make small circles forward for a certain rep count and then go in the opposite direction, then hold your arms out in front of you... small circles inward the out for a certain rep count, then, hold them above your head and circle in an out as well. i suggest startn with 23-30 reps in one direction, no weights for this one ur arms are gona be enough lol. an its supposed to be all one fluid motion, so no stopping. since my buddies have been doing this they have noticed great improvements in there shoulders and a lot less pain. best of luck to ya sir!

[DUKE56]

Thanks for the headsup. I'll give er a try, oh and thanks for the compliment. It's greatly appreciated. I'll keep in touch and let you know how it's going.

[vetbodybuilder]

btw how does one start there own log for this site and i also see that it says im a pencilneck lmao, how is all that changed?

[DUKE56]

Pencilneck is a beginner that hasn't posted much from what I understand. I don't know about you but I didn't like the title much.
Start a new thread and put your av title on it. I think they took pity on me and fixed it for me. (senior moment)

[DUKE56]

Tonight seemed like a marathon workout. I feel like I need to spread out my workout but I only have 4 days to workout each week.
Bench press
135 X 5
155 X 5
165 X 5
185 X 5
205 X 1
215 X 1
225 X1 (missed)
220 X1
225 X 1 (first time since making the comeback from shoulder pain)
Incline db bench
50 X 5 X 4 thumbs in, thumbs out
flat db bench
60 X 5 X 4 thumbs in, thumbs down
50 X 5 thumbs out
Tricep db bench (kinda like skull crushers but with db's)
35 X 5 X 4 thumbs in, thumbs out, thumbs down
Leg raisers
4 sets of 20
dips with bw
1 set of 10
2 sets of 5

[Mac]

Great workout Duke. Your bench press looks like your training for a max single. I would drop the weight and increase the reps from 5 to 8-12 rep range. This will improve hypertrophy vs. strength.

Example Bench Press
135x12 155x10 175x8 185x5 155x rep to failure and maybe one more set.

[DUKE56]

Thanks, I've been trying to up my bench by 5 lbs per week. Your way makes more sense than what I've been doing. Your way I can see will build more muscle.
What did you think of the workout on 10-21-10 ?
Tonight is chest and arms night. I'll give your suggestion a shot and post the results on what weights I was able to do. I'll try to get up to 185. Thanks for the help it's really appreciated.

[DUKE56]

Tonight I got a late start. My wife told me there was a bird in the flu of our fireplace, so I had to reach in and grab the bird and throw it out the door. Here's how the workout went.
Bench
135 x 15
155 x 11
165 x 7
185 x 4
135 x 10
V bar cable tricep
90 x 20
100 x 15 x 4
90 x 10
Straight bar cable curls
80 x 20
90 x 15 x 3
90 x 10
Lat - straight bar
90 x 20
90 x 14
90 x 10
Cable lat pull downs close grip
120 x 9 failed on 10
110 x 10 x 2
Situps
30 incline

[DUKE56]

I was feeling pretty good tonight, so I changed up my workout a little to see what I could really do. Here's how it went
Rack sets
90 x 10 Sumo style
90 x 10 Regular style
180 x 5 Regular
270 x 1 Regular
305 x 1 Regular
180 x 10 x 4
Leg press
180 x 20
270 x 10
320 x 10
320 x 5 x 6
320 x 10
Leg curl
80 x 20
100 x 12 x 4
Leg extension
100 x 12 x 4
Leg raisers
3 sets of 20
Calf raisers
4 sets of 20
I couldn't believe I did all that :excited:

[Mac]

Nice workout Duke. Can you walk today?

[DUKE56]

Not very well. I kinda have this odd step. Well actually I kinda drag my toes a little. You should have seen me trying to get up the steps to the second floor of our office building. Thank God for walls to lean on.
Oh, if I'm not mistaken, the 305 is a PR since I've started working out in the last 3 years. Of course it's only racksets, but I had to pull twice to get it started. I had forgotten how good it felt to handle heavy weight. I did notice the Sumo style was easier to do. I may start doing that when I get up to heavy weight. I'll just have to wait and see.

[Mac]

Not very well. I kinda have this odd step. Well actually I kinda drag my toes a little. You should have seen me trying to get up the steps to the second floor of our office building. Thank God for walls to lean on.
Oh, if I'm not mistaken, the 305 is a PR since I've started working out in the last 3 years. Of course it's only racksets, but I had to pull twice to get it started. I had forgotten how good it felt to handle heavy weight.

I often get laughed at by family when they see me staggering from a good leg workout.

Be careful with those singles. PRs are wonderful things and I like to set them too but it is usually a 3-5 rep set for a heavier weight or what I can do 10 times. If I do a single it's because I overestimated my strength that day or am just plain wiped out.

[DUKE56]

Yeah, I was feeling my oats last night and thought I'd play HEMAN. But found out that I'm not quite where I thought I was strengthwise. But I'm getting there. Slowly but surely. I was quite excited last night but didn't have the energy to jump up and down. Majorly sore. But that's a good thing.

[freebirdmac]

Nice leg workout! When the sight of stairs and curbs make you want to cry, you know you did good :D

[DUKE56]

Thanks freebirdmac, your right, absolutly right!

[bryantone]

Duke, be careful of stairs. Ax told me to change my leg day to mondays:). That worked one time. Tuesdays I have to take a reading inside of the Dam:hypno:, (I work @ a hydro/power house) 278 steps almost straight up with no landings... fine, until you have to go back down with rubbery legs.

[DUKE56]

Duke, be careful of stairs. Ax told me to change my leg day to mondays:). That worked one time. Tuesdays I have to take a reading inside of the Dam:hypno:, (I work @ a hydro/power house) 278 steps almost straight up with no landings... fine, until you have to go back down with rubbery legs.

Thats alot of stairs at one time, and your right, a firm grasp of the railing is not optional. :no:

[JoeB8962]

Hey Duke - What's your plans for this next year, will you be stepping on stage at the AR? A few of us have been talking and we're trying to get all the guys that have done the show in the past to come back and have a loaded 50+ lineup. Probably bad news for me, but if you want to be the best you must beat the best is the way I see it!

[DUKE56]

My plan is of right now to do my first natural competition next summer. I've got alot of work to do. I gotta get some legs in shape. I just looked at your avi. I'm not quite as big as you are. Flexed my arms are 15+". The rest of me I haven't taken any measurments lately. Like I said this is my first experience and I am struggling with how to do this. I was a powerlifter in my younger days, so this is new to me. I need to find someone to give me some feedback on what I need to do but I don't know anyone to give me feedback on where I'm at right now.

[JoeB8962]

Brother I'm not going to outsize anyone..I stepped onstage Oct 9th around 170 with a little over 17" arms. That was my third show I've ever done. Every show so far I've been the lightest competitor in my class but I've placed at every show. Don't worry about how big you are. It's all about what is pleasing to the judges eye. If you have symmetry, good proportion, you are in shape and can present yourself, you will appear much larger.

As far as feedback thats what sites like this are for, but with that said take everything with a grain of salt what works for me might or might not work for you. It's up to you to find out what works and what doesn't. That goes for training and diet alike. That's what I find so cool about bodybuilding every show I've prepped for I've learned more each time about how my body reacts, it's like putting a puzzle together, some pieces fit others don't.

What I have tried to do is find other bodybuilders with similar physiques to mine and pick their brain as for as training and diet. Use what works, throw out what did not.

Now with all that said what I have found to be the most important part of this whole puzzle is what I've put in my body. I trained hard since I was a kid in High School but never knew about proper nutrtion and supplementation. No one is going to be able to tell you what is the correct diet for you, it may be keto or it may be low fat or a combo. But like I said that's what makes this sport so cool, finding out what works for you!

Best of luck, if your in the Russellville area let me know will hook up and train together sometime.

Gary

[Mac]

I need to find someone to give me some feedback on what I need to do but I don't know anyone to give me feedback on where I'm at right now.

My advice is to continue training without the goal of competing so soon. You have much to learn and this should be your goal.

[DUKE56]

Brother I'm not going to outsize anyone..I stepped onstage Oct 9th around 170 with a little over 17" arms. That was my third show I've ever done. Every show so far I've been the lightest competitor in my class but I've placed at every show. Don't worry about how big you are. It's all about what is pleasing to the judges eye. If you have symmetry, good proportion, you are in shape and can present yourself, you will appear much larger.

As far as feedback thats what sites like this are for, but with that said take everything with a grain of salt what works for me might or might not work for you. It's up to you to find out what works and what doesn't. That goes for training and diet alike. That's what I find so cool about bodybuilding every show I've prepped for I've learned more each time about how my body reacts, it's like putting a puzzle together, some pieces fit others don't.

What I have tried to do is find other bodybuilders with similar physiques to mine and pick their brain as for as training and diet. Use what works, throw out what did not.

Now with all that said what I have found to be the most important part of this whole puzzle is what I've put in my body. I trained hard since I was a kid in High School but never knew about proper nutrtion and supplementation. No one is going to be able to tell you what is the correct diet for you, it may be keto or it may be low fat or a combo. But like I said that's what makes this sport so cool, finding out what works for you!

Best of luck, if your in the Russellville area let me know will hook up and train together sometime.

Gary

Thanks, if I'm up that way I'll let you know in advance and we'll hit the gym. I've been there once years ago. I rode my bicycle in the M.S. 150 from Little Rock, to Russellville and back. It's a long way to ride a bicycle.
It was fun though. I appreciate all your help and I'm looking forward to seeing you next year, if not sooner.
John

[DUKE56]

I really can't put my finger on tonight. It seemed like it was awfully quick and my legs don't feel that tired, but I did quite a bit of work.
Squat machine
90 x 10
180 x 5
230 x 5 x 4
Leg press
270 x 10
360 x 5 x 5
Calf raisers
4 sets of 20 bw
Leg curls
80 x 10
100 x 10 x 4
Leg extensions
100 x 10
115 x 10
130 x 8
160 x 5
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[DUKE56]

[quote=DUKE56;1222170]I really can't put my finger on tonight. It seemed like it was awfully quick and my legs don't feel that tired, but I did quite a bit of work.
Squat machine
90 x 10
180 x 5
230 x 5 x 4
Leg press
270 x 10
360 x 5 x 5
Calf raisers
4 sets of 20 bw
Leg curls
80 x 10
100 x 10 x 4
Leg extensions
100 x 10
115 x 10
130 x 8
160 x 5
15 MINUTES ON THE ELIPTICAL

[DUKE56]

Hard work tonight
Bench
135 x 12
155 x 10
175 x 8
185 x 5
205 x 1
205 x 1
185 x 4
185 x 5 x 3
Cable triceps
90 x 20 warmup
100 x 15 x 4 the last set was to failure. It was 15 reps but they were to failure on #15
Cable triceps
90 x 20
100 x 20 x 4
Dumbell bench
40 x 15 x 4
Leg raisers
4 sets of 20

[Hammerfit]

Hard work tonight
Bench
135 x 12
155 x 10
175 x 8
185 x 5
205 x 1
205 x 1
185 x 4
185 x 5 x 3
Cable triceps
90 x 20 warmup
100 x 15 x 4 the last set was to failure. It was 15 reps but they were to failure on #15
Cable triceps
90 x 20
100 x 20 x 4
Dumbell bench
40 x 15 x 4
Leg raisers
4 sets of 20

lots of work, great job!

[DUKE56]

Thanks hammer, I try to do a decient workout and hope to get somewhere. I let my muscles rest Fri., Sat, Sun. It's been working for me pretty well so far. I'm just trying to maximize my workouts without tearing my body to pieces. Shred it, but not tear it to pieces. lol

[Hammerfit]

Thanks hammer, I try to do a decient workout and hope to get somewhere. I let my muscles rest Fri., Sat, Sun. It's been working for me pretty well so far. I'm just trying to maximize my workouts without tearing my body to pieces. Shred it, but not tear it to pieces. lol

Yeah its better to have it all in one piece!

[DUKE56]

I took a little down time last night. Joints were feeling the wear and tear of working out as well as some muscles. Monday night is back at it again. Gotta get back into the routine as well as the diet. That's been slippin just a bit. But I had to try the pumpkin pie ice cream. Goooooooood stuff. I probably shot a whole week of dieting in that one bowl. lol

[DUKE56]

Yeah its better to have it all in one piece!

You got that right.:yep:

[DUKE56]

I had trouble getting my mind into it tonight.
Squat
180 x 5
230 x 5 x 4
Leg press
270 x 5
360 x 5 x 4
leg curls
100 x 10
115 x 10 x 4
leg extensions
130 x 10
145 x 10 x 2
160 x 5 x 2
Rotary torso
80 x 20 x 2

[DUKE56]

I had a very successful night
Squat machine
90 x12
180 x 10
200 x 8
220 x 6
240 x 4
260 x 2
300 x 5
Leg press
360 x 10
410 x 8
430 x 6 PR
270 x 20
Seated leg curl
115 x 15
130 x 12
135 x 8
140 x 5
155 x 10 x 2
Leg extensions
115 x 10 x 2
120 x 10
125 x 10
130 x 10
I kinda walked funny when I left the gym tonight.

[Mac]

Good job Duke. You're going to force those legs to grow!

[joedemarco]

Way to plug away Duke!

[DUKE56]

I'll be taking a break in training while the bones in my back heal. Falling 6 to 8 feet dislocated 2 ribs, and broke 4 of the wings on my spine and two in the back. It'll be about 2 months before I do any weight training.
I got two deer though.

[Mac]

Recovery quickly and thoroughly Duke. The deer fared worse than you.

[Hammerfit]

I'll be taking a break in training while the bones in my back heal. Falling 6 to 8 feet dislocated 2 ribs, and broke 4 of the wings on my spine and two in the back. It'll be about 2 months before I do any weight training.
I got two deer though.

Wow, sorry to hear about your accident, glad you got the meat though. Heal fast, Stay Strong!

[DUKE56]

Wow, sorry to hear about your accident, glad you got the meat though. Heal fast, Stay Strong!
The meat is always good to get. I got two ice chests full. Two deer make alot of steaks and burger.


Recovery quickly and thoroughly Duke. The deer fared worse than you.

Yes, the deer got the bad end of the deal. I just have to pay more for mine. It's a learn what I can and can't do as I go. I'm driving my family nuts. haha

I appreciate it guys. My biggest concern other than the back is gaining a bunch of weight.

[freebirdmac]

Wow! Take it easy and heal right. Yikes! I know what 1 cracked rib feels like. I can't imagine the discomfort you are in.

[DUKE56]

Wow! Take it easy and heal right. Yikes! I know what 1 cracked rib feels like. I can't imagine the discomfort you are in.
Thanks freebirdmac, I'm having trouble sleeping all night. I haven't slept a full night since the 16th of November. Pain med's are great, I just don't take em alot cause they screw with my head.

[DUKE56]

Well I start therapy this week. I'll be going to a chiropracter that works with spinal injuries. I'll be doing therapy and when the time comes the Doc will start manipulating the spine to correct some things.

[DUKE56]

Diet is not doing so well. I'm not eating alot of sweets, just alot. I've slipped and eaten some baked potato chips. 120 calories per serving and I ate about 2 or 3 servings last night and 1 today. I don't seem to be gaining alot of weight.
I'm gona try and do some cardio tonight on the treadmill. I hope it works.

[freebirdmac]

You know, your body does need food to recover. I wouldn't worry about keeping it all tight and clean.

[DUKE56]

You know, your body does need food to recover. I wouldn't worry about keeping it all tight and clean.

Thanks Freebirdmac, I'm just trying not to get into the habit of eating everytime I think about it. I'm trying to eat right and not alot of junk. I weighed last night and have only gained a couple of pounds. I appreciate you coming by and giving support.
I stopped by your thread, you had posted new photos ? You are doing a great job.

[DUKE56]

Recovery quickly and thoroughly Duke. The deer fared worse than you.

Hey Mac, I ate some of that backstrap, would that be karma on top of karma? hehe:lmao:

[DUKE56]

Well I did 24 minutes on the treadmill, burning over 100 calories. I was able to get up to stage 2 for 20 minutes with the balance in cool down. No pain or discomfort till later in the night. Took 2 ibuprofin, iced down the area for about 45 minutes and then slept on heating pad on low heat. I had a full nights sleep with only mandatory events waking me up (had to take a leak). The rest of the time was deep sleep. FINALLY! I go for my first therapy session this morning so, we'll see how that works out. More to come later.

[joedemarco]

Well I did 24 minutes on the treadmill, burning over 100 calories. I was able to get up to stage 2 for 20 minutes with the balance in cool down. No pain or discomfort till later in the night. Took 2 ibuprofin, iced down the area for about 45 minutes and then slept on heating pad on low heat. I had a full nights sleep with only mandatory events waking me up (had to take a leak). The rest of the time was deep sleep. FINALLY! I go for my first therapy session this morning so, we'll see how that works out. More to come later.

Glad to hear you got a good nights sleep. Good luck with therapy and hope you have a quick recovery!

[DUKE56]

Thanks Joe, I appreciate it. The sleep I really needed, I haven't had a full nights sleep since Nov. 17. The Dr. said he would like to see me every day for a couple of weeks, but even with insurance who can afford that. I opted for a couple of times a week. Doc said that my pelvis wouldn't adjust, I don't know if that is bad or not but the rest of me (except where the broken bones are) adjusted nicely. I'm feeling it this evening. Doc said he wanted me to wear a support belt when I go for a walk or have to sit or stand for extended amount of time.

[DUKE56]

Did 20 min. on the eliptical, and 10 minutes on treadmill.

[GirlyMuscle]

DId someone say venison? :drool:

This was two winters ago. I haven't had any venison since then. :(

6bT9KnEFvgg

[Hammerfit]

Did 20 min. on the eliptical, and 10 minutes on treadmill.

Great job, keep it up!

[Mac]

Did 20 min. on the eliptical, and 10 minutes on treadmill.

Glad you're getting back to it Duke. Stay strong and you'll get to where you want to be.

[DUKE56]

DId someone say venison? :drool:

This was two winters ago. I haven't had any venison since then. :(

6bT9KnEFvgg


Well, if I could go hunting again I possibly could harvest another deer.
BUT, the family and Doc. says the hunting season is over till next year.

[DUKE56]

Great job, keep it up!



Glad you're getting back to it Duke. Stay strong and you'll get to where you want to be.

Thanks Hammerfit and Mac, Doc says that we're going to start working on the muscles around the injured area next week. One more step to being back pumpin iron. YAHOO!!!

[DUKE56]

Well the Dr. started exercises to strengthen my lower back. wow, I didn't realize it was that weak. He said that I was doing better than he figured I would be at this point though.

[freebirdmac]

Yay! Exercises! :)

[DUKE56]

That make's two of us, I also did 24 minutes on the treadmill, burning 194 calories.
Over the weekend I had to work and ended up walking .78 miles three times, back to back.

[joedemarco]

Well the Dr. started exercises to strengthen my lower back. wow, I didn't realize it was that weak. He said that I was doing better than he figured I would be at this point though.

Glad to hear you are making good progress!

[Hammerfit]

Well the Dr. started exercises to strengthen my lower back. wow, I didn't realize it was that weak. He said that I was doing better than he figured I would be at this point though.

Glad to hear you are improving. Take it slow.

[Bryan Hildebrand]

keep up with the progress. dont let any of it get you down.

[DUKE56]

The Doc. added another exercise to strengthen some different back muscles.
These are layin on my side crunching into whatever I'm laying on. Not sure what muscles they are. I know they are working I feel a little soreness in the area he started me with, laying on my back (kinda like humping but lower)

[DUKE56]

Well Doc approved "light" tricep, and bicep workouts. I did 2 sets of 15 @ 40 lbs and 2 sets of 15 @ 20 lbs for tricep and 4 sets of 15 @ 20 lbs bicep and 20 minutes walking on the treadmill.

[DUKE56]

Glad to hear you are improving. Take it slow.
Thanks Hammerfit, I felt really good being able to do a little workout.:yep:

keep up with the progress. dont let any of it get you down.
Thanks Attila, I'll keep on working the weights, I'll just be careful doing it.:yep:

[DUKE56]

I did some decient treadmill last night. 27 minutes and then went to the tricep machine and did 4 sets of 10 @ 25 lbs. It feels good to be doing something again. If there are no setbacks I look at being back in the saddle again by summer.

[DUKE56]

Well I'm sitting here at home because of the snow. This stuff cost money from lack of work. AARRGG

[DUKE56]

I was pleasantly surprised last night at workout. I started out with the eliptical going for 45 minutes burning 384 calories (I wanted 400). I went from that to the curl machine starting off with 25 lbs for 10 reps
35 lbs for 10
45 lbs X 5 sets X 5 reps
I went to the exercise room and did the exercises the Dr. wants me to work on to strengthen the areas affected by the accident.

[Mac]

Slow and steady progress Duke. Keep it up and stay strong.

[DUKE56]

Good to hear from you. Your looking shredded in your avatar.
I'm stepping it up little by little. I pretty much run it by the Dr. before I do to much. How's your shoulder coming along ?

[Mac]

Good to hear from you. Your looking shredded in your avatar.


Thanks. Those shredded days have gone by.

Should reach that condition again by May.

[DUKE56]

I'll be gettin back in the saddle (lifting again) about that time.
Good luck, I hope all goes well for you.

[DUKE56]

Oops, I forgot to post last nights workout.
47 minutes (including cool down), burning 430 calories
4 sets of 5 tricep machine
when I got home I did "Dr's exercises" then ate dinner, after finishing my meal I pulled out the refrigerator and cleaned everything on the backside and floor (then cleaned the sides of the refrigerator (I'm saying this because this seemed like extra cardio work. lol)
I went to therapy this morning and the Dr. added "the bridge", I have to lift a leg out straight while holding the bridge, the alternate legs.

[DUKE56]

Ok, I sluffed of the last two days, so I decided to catch up.
eliptical for 45 minutes burning 434.8 calories and went over 3 miles.
curl machine
20 lbs @ 20 reps
40 lbs @ 15 reps
45 lbs @ 8 reps for 4 sets
tricep machine
40 lbs @ 20 reps
started feeling a little clammy and queasy
45 lbs @ 10 reps
called it a night
I had a CPR renewal class today and we had to do the 30 compressions and two breaths for the three minutes X 4 different times (not counting all the practicing to get it right before doing the 4 sets of 3 minutes. You know when you get into it 3 minutes seems like a long time.
weight was 183.8

[DUKE56]

WOOHOO!!! Had a great workout!!! The dr cut me loose on the leg machines doing light workouts.
Leg press
50 lbs x 10
70 lbs x 10 x 3
90 lbs x 8 x 4
Seated leg curl
70 lbs x 10
75 lbs x 8 x 4
Leg extensions
55 lbs x 10
60 lbs x 8
65 lbs x 5
70 lbs x 5 x 4
Back extension
70 lbs x 10
85 lbs x 10 x 4
Rotary torso
35 lbs x 10 each side
50 lbs x 10 x 4
Abdominals
65 lbs x 10
Then I went into the exercise room and did the "dr's exercises".
80 lbs x 10 x 4

[Mac]

Great news Duke and a great workout! Take it easy coming back.

[freebirdmac]

Legs! Whoohoo!

Good thing your doc is making you stay light. You'll probably get enough soreness out of a light workout.

[DUKE56]

Great news Duke and a great workout! Take it easy coming back.

Will do sir. I've had a couple of incidents where I was feeling my oats and pushed the limit, only to pay for it later. I don't want to go through that again.

[DUKE56]

Legs! Whoohoo!

Good thing your doc is making you stay light. You'll probably get enough soreness out of a light workout.

Yes, I was not real sore (yet anyway) but I had that "worked out last night" feeling.
I got a great doc. he's a former bodybuilder/powerlifter. He specializes in spine injuries and sports med. he does chiropractic care, but is careful when it comes to therapy.

[DUKE56]

Great news from the doc today. He's giving me the green light to start some light cable and dumbell work, along with some ab work.:headbang:

[DUKE56]

Well I went to therapy and the doc gave me the ok to start doing more light upper body stuff. So here's what I did.
Cable triceps
50 lbs x 10 reps wu
60 lbs x 12 reps x 5 sets
Cable curls wide grip
70 x 10 x 4
Cable curls close grip
60 x 12 x 4
Rotater cuff
2 sets of 12
Nautilas vertical chest
70 x 15 x 4
30 min on eliptical
32 min.
2.43 miles
323.3 calories
Dr's exercises

[DUKE56]

I had a good workout tonight and got carried away just a little. I'll be more careful next time.
Dumbell
35 x 10 wu
35 x 12 x 4
Cable triceps (rope)
60 x 10
80 x 10
90 x 10
100 x 5 x 2
90 x 5
Tricep (v bar)
70 x 10
80 x 10 x 3
Cable 1 hand curl (each hand)
40 x 10
50 x 10 x 2
40 x 10
Leg raisers (abs)
3 sets of 20
Eliptical
32 minutes
228 calories
"Dr's exercises"

[Hammerfit]

I had a good workout tonight and got carried away just a little. I'll be more careful next time.
Dumbell
35 x 10 wu
35 x 12 x 4
Cable triceps (rope)
60 x 10
80 x 10
90 x 10
100 x 5 x 2
90 x 5
Tricep (v bar)
70 x 10
80 x 10 x 3
Cable 1 hand curl (each hand)
40 x 10
50 x 10 x 2
40 x 10
Leg raisers (abs)
3 sets of 20
Eliptical
32 minutes
228 calories
"Dr's exercises"

Great Job!

[DUKE56]

Thanks Hammerfit, I'm doing a rebound from the fall back in November. Doc is telling me to (still) take it easy and I respect this Doc. He use to compete in bb competitions and did some powerlifting. He said he'd get me back where I was and that was on the road to my first competition. Slowly but surely I'll be back in that shape again.

[freebirdmac]

You've come a long way already!

Think you'll be sitting in deer stands next season? :p

[fatbackgoal]

Good looking workout and take care of yourself.

[DUKE56]

You've come a long way already!

Think you'll be sitting in deer stands next season? :p

Yes mam, I'll be sitting in a renovated deer stand with safety eye hooks and hand rails. The eye hooks are to hook the safety harness to and the hand rail is to hold on to as your climbing up. I'm still thinking of a real safe way to get the gun from the ground to the stand without taking a chance of it going off. I'll come up with something, even if it's not loaded. If I can't bring myself to get in a stand I'll build me a blind. :ok:

[DUKE56]

Good looking workout and take care of yourself.
Thanks, I appreciate it.:yep:

[DUKE56]

BB bench
Bar x 10
65 x 15
75 x 12
95 x 10
105 x 8 x 5
Hammer curls
WU 25 x 10
25 x 8 x 2
Regular
25 x 8 x 2
Incline DB
30 x 15 WU
30 x 10 x 4
Cable tri's
40 x 10 wu
70 x 15 x 4

[DUKE56]

I had to work overtime tonight so I didn't get to do any cardio.
Leg press machine
85 x 10 wu
130 x 20 x4
Leg extensions
85 x 12 wu
100 x 10 x 4
Leg curls
80 x 12 wu
95 x 10 x 4
Dr's exercises (1. Laying on back knees to chest rotating left to right.
2.Laying on side doing the bridge and holding it.
3. Laying on stomach raising stiff leg up then alternate legs.
4. Similar to the stiff leg except you bend the leg at the knee.)

[DUKE56]

I was feeling my oaties tonight, and it felt gooood.
BB bench
bar x 20
75 x 15
90 x 12
115 x 10
125 x 8 x 3
Cable tri's (rope)
70 x 10 wu
80 x 10 x 4
DB curls
25 x 12 x 5
Incline db bench
30 x 12 x 4
Leg raisers
4 sets of 20 bw
Eliptical
30 minutes
278 calories
Dr's. exercises

[Mac]

Glad to know you're feeling better Duke.

[Hammerfit]

I was feeling my oaties tonight, and it felt gooood.
BB bench
bar x 20
75 x 15
90 x 12
115 x 10
125 x 8 x 3
Cable tri's (rope)
70 x 10 wu
80 x 10 x 4
DB curls
25 x 12 x 5
Incline db bench
30 x 12 x 4
Leg raisers
4 sets of 20 bw
Eliptical
30 minutes
278 calories
Dr's. exercises

Great Job!

[DUKE56]

Glad to know you're feeling better Duke.

Thanks Mac I appreciate it. I may not be doing alot of weight, but just doing it is helping me.

[DUKE56]

Great Job!

I appreciate it Hammerfit. It's nice to get that extra bit of encouragement.

[DUKE56]

BB bench
Bar x 10
95 x 10
115 x 10
135 x 10
Cable Tri's
70 x 20
90 x 20
110 x 12 x 4
Cable curls
70 x 12
90 x 10 x 4
Seated DB curls
25 x 8 x 4
Seated hammer curls
30 x 8 x 4
Incline DB bench
30 x 15 x 2
30 x 12 x 1
30 x 6
Leg Raisers (for abs)
4 x 20 bw
20 min. on the eliptical
148.2 calories
1.44 miles
Dr's exercises

[DUKE56]

I'm feeling the back a little tonight so I decided not to do the eliptical.
I got a good pump on the biceps and triceps.
BB bench
(45) bar X 12
95 X 12
115 X 12
135 X 10 X 2
Cable tri's
70 X 15
90 X 15
110 X 12 X 4
Cable curls
70 X 10
90 X 10 X 4
Incline db bench
35 X 12 X 4
DB curls
25 X 12 X 4
DB hammer curls
30 X 10 X 4
Ab crunch machine
80 X 20
110 X 20
95 X 20
Dr's exercises

[Hammerfit]

I'm feeling the back a little tonight so I decided not to do the eliptical.
I got a good pump on the biceps and triceps.
BB bench
(45) bar X 12
95 X 12
115 X 12
135 X 10 X 2
Cable tri's
70 X 15
90 X 15
110 X 12 X 4
Cable curls
70 X 10
90 X 10 X 4
Incline db bench
35 X 12 X 4
DB curls
25 X 12 X 4
DB hammer curls
30 X 10 X 4
Ab crunch machine
80 X 20
110 X 20
95 X 20
Dr's exercises

Great heavy arm training today 135 X 10 X 2 - keep up the good work train smart!

[Hammerfit]

Hey Bro Im not smart enough today to know how to reply to a visitor message so Ill do it here. yes you are correct on your posting of your set description

And thank you for the props, I've put on 10lbs of muscle since that pic was taken

Keep training hard my friend, dont hesitate to ask if you need to help

[Mike Conley]

I'm feeling the back a little tonight so I decided not to do the eliptical.
I got a good pump on the biceps and triceps.
BB bench
(45) bar X 12
95 X 12
115 X 12
135 X 10 X 2
Cable tri's
70 X 15
90 X 15
110 X 12 X 4
Cable curls
70 X 10
90 X 10 X 4
Incline db bench
35 X 12 X 4
DB curls
25 X 12 X 4
DB hammer curls
30 X 10 X 4
Ab crunch machine
80 X 20
110 X 20
95 X 20
Dr's exercises

Glad to see you're not doing what most owuld do and that is let an injury be an excuse to not do it. Keep pushing and may healing come your way quickly!!!!

[DUKE56]

Thanks Mike, I have always just wanted to look good. I've got long time goals (provided I don't fall out of another deer stand). I have always enjoyed competition and just want to try competing in bodybuilding. Never lose that goal, keep working for it. I'm 55 years old and I really enjoy working out. My parents should have given me a middle name of something like steel, rep, flex or something like that. lol
Good luck with your lifting.

[Mac]

T My parents should have given me a middle name of something like steel, rep, flex or something like that. lol


DUKE fits you well!

Keep working for that goal, otherwise it's never achieved.

[Mike Conley]

Man I just gained tons of respect from that last reply. Keep at it and you will!!!!!!!!!!!! DUKE!!!!!!!!!

[DUKE56]

DUKE fits you well!

Keep working for that goal, otherwise it's never achieved.

thanks Mac, I appreciate the encouragement. If I can get this back to cooperate I'll be back to normal in no time. Right now it's just trial and error, and the error isn't fun.

[DUKE56]

Man I just gained tons of respect from that last reply. Keep at it and you will!!!!!!!!!!!! DUKE!!!!!!!!!

Thanks Mike, it's just going to take time and work.:yep:

[DUKE56]

Leg press
90 x 15
140 x 15
180 x 10 x 4
Leg extensions
90 x 12 x 2
100 x 10 x 4
Seated leg curl
90 x 12
105 x 10 x 4
Eliptical
Miles 2.95
Calories 305
Minutes 35
Dr's exercises, right then left side bridges, front bridge, side twist, stiff leg raise (laying on stomach) bent leg raise (still on stomach) and something that looks like your humping the air.
all were two sets.
Got home and went to the ice on the back.

[DUKE56]

BB bench
95 X 10
115 x 10
135 x 10
145 x 10
One arm cable tri's
40 x 10
50 x 10 x 4
Cable curls
50 x 10
60 x 10
70 x 10 x 4
DB curls
25 x 10 x 4
Incline db bench
30 x 10 x 5
Eliptical
32 min.
304.3 calories
2.37 miles
Dr's exercises.

[DUKE56]

Barbell bench
85 x 15
115 x 12
135 x 10
155 x 5
175 x 2
Cable tri's
70 x 15
80 x 10
90 x 12
100 x 10 x 4
Cable tri's
70 x 15
80 x 10 x 4
Db incline bench
25 x 15
40 x 10 x 4
Db curls
25 x 15
30 x 10 x 4
25 x 10 x 4
Db hammer curls
30 x 10 x 4
3 sets of 20 leg raisers for abs
weight 187 dang it !!!
Hammer curls

[DUKE56]

Tonight was a good night. I tried something new.
Hacksquat machine (new stuff)
70 x 10 at 90 degree
110 x 10 at 90 degree
140 x 10 at 90 degree
Leg press
90 x 10
140 x 10
160 x 10
180 x 10
230 x 10
250 x 10 x 2
270 x 10 x 2
Seated leg curl
85 x 10
90 x 10
95 x 10
100 x 10 x 4
Back extensions (new stuff)
55 x 10
70 x 10 x 4
Seated leg extensions
85 x 10
90 x 10
95 x 10
100 x 10 x 4
Eliptical
Time: 18 min.
Miles: 1.41
Calories: 193.2

[Mac]

Glad to see you come back. The numbers are going in the right direction.

[DUKE56]

Thanks Mac, I'm looking at doing my first deadlifts tomorrow night, along with some sit ups. I'm just praying for no bad reactions. I'm going real slow with the lifts, that way I don't screw something else up.
How do you get all of your workouts in, in a week. I've been thinking about splitting up my workouts to get a more effective workout. I just don't have alot of time working two jobs.

[Mac]

Thanks Mac, I'm looking at doing my first deadlifts tomorrow night, along with some sit ups. I'm just praying for no bad reactions. I'm going real slow with the lifts, that way I don't screw something else up.
How do you get all of your workouts in, in a week. I've been thinking about splitting up my workouts to get a more effective workout. I just don't have alot of time working two jobs.

Take it real slow on the deads and put an emphasis on form over weight.

Cardio takes up more time now than lifting. An hour a day, 4 or 5 times a week isn't too much for my schedule, as I am self-employed. It helps that I live close to the gym too and can be there in 5 minutes.

Don't overdo it. I can maintenance lift easily on 3 times a week.

[DUKE56]

Thanks Mac I almost have to take it slow. I'm almost afraid of screwing something up, and setting me back again.
I'm keeping my weight between 184 to 187.
Are you going to compete this summer ? I should have listened to you when you suggested that it might be a good idea to wait till next year to compete. Well come to think of it I did listen to you, only I had extra encouragement ie: nurses, doctors, therapist, family, more family. haha
Take care and come back a visit again. I appreciate the advice.

[Mac]

Thanks Mac I almost have to take it slow. I'm almost afraid of screwing something up, and setting me back again.


Smart!!! This is what I have to do as well. I am finding new ways to hit the muscle hard without a ton of weight.

I don't know about competing this year. I might do a show in Erie, PA, my home town. My old friend Mike Goodwin, puts a show on every year. But I haven't got any confirmation for this year that the show is on. Mike and I competed together in 85 and 86 where I took 2nd place to him in the Mr. PA lightweight class and 1st another time.

Regardless of stepping on stage, I will surely be shredded but only with the look of a natty, not some mass monster BB.

[DUKE56]

If your avitar is up to date your pretty shredded right now.
I'll be watching your thread.

[DUKE56]

For the first time in since before the accident.
Deadlift
115 x 10 WU regular stance
135 X10
135 x 10 sumo stance
135 x 10 x 2
Woohoo!!
Leg press 180 x 10
250 x 10
270 x 10 x 4
Seated leg curl
100 x 10 x 2
105 x 10 x 4
Seated leg extensions
100 x 10 x 4
Eliptical 20 min, 150 calories.
http://forum.illpumpyouup.com/images/smilies/addons/showoff.gif

[DUKE56]

Good workout tonight,
Hack squat,
90 x 10
140 x 10
160 x 10
Leg press
180 x 10
230 x 10
270 x 10
290 x x 10 x 2
250 x 10
Seated leg curls
100 x 10
105 x 10
110 x 10 x 4
Seated leg extensions
100 x 10
105 x 10
110 x 4
Back extensions
75 x 10
90 x 10 x 3
Eliptical
1.21 miles
17 minutes
156.1 calories

[Mac]

Good job Duke. You're rebounding really well.

[Hammerfit]

Great Job! Stay Strong!

[DUKE56]

Good job Duke. You're rebounding really well.
Thanks, Mac, I got a little wild this week and thought I'd push it a little.
I'm glad it hasn't backfired on me. haha


Great Job! Stay Strong!

I appreciate it Hammerfit. I'll be glad when I can get back on the old schedule that got me on my way to competition. Of course if I am able to compete it will be next year. This is the second time I put off competing. The first time I was no where close to being ready. I think I'll post pic's about Aug. or Nov. and get some feedback.

[DUKE56]

Workout was frustrating tonight. I couldn't get to a bench so it threw me off.
Anyway, I tried and got through it.
Cable tri's
90 x 10
110 x 10 x 4
Incline DB bench
35 x 10
40 x 10 x 4
DB curl
25 x 10
35 x 8 x 4
DB fly's
20 x 10 x 4
BB bench
135 x 5
155 x 1
185 x 1
205 miss
135 x 5
155 x 5 x 4
Incline situps
1 set of 10
Leg raisers
4 x 20

[DUKE56]

I was really feeling good tonight. I felt stronger than I have in a quite a while.
BB bench (tonights bb bench was just to see how much progress I have made.
135 x 5
185 x 1
205 x 1
225 x 1 it came up easy.
245 I had to have help
185 x 3 reps x 4 sets
Cable tri's
90 x 10
100 x 10
110 x 10
120 x 10 x 4
Incline db bench
40 x 10 x 4
Db curls
30 x 10
35 x 8 x 4
Db flys
30 x 10
35 x 10 x 4
situps
20 reps

[masterschamp]

Nice work!

[JoeB8962]

Nice work!

Glad to see your on the road to recovery..great work!!

[DUKE56]

Nice work!

Thanks champ, I was really pleased with the workout (and no pain). Maybe I can get back on the road to something for next year.


Glad to see your on the road to recovery..great work!!

Thanks Joe, I appreciate it. Stop by and visit anytime.

[DUKE56]

Tonights workout
BB bench
135 x 10
155 x 3
175 x 3
185 x 3 x 4
Cable tri's
100 x 20
110 x 10 x 4
Cable curls
80 x 10
90 x 10
100 x 10
110 x 10 x 4
DB incline bench
35 x 10 x 4
DB curls
30 x 10 x 4
Seated ab machine
85 x 20

[DUKE56]

Well I thought I do some high rep stuff for two reasons, burn calories and build endurance. (I hope)
Leg press
180 x 20
230 x 18
250 x 15 x 4
Seated leg curl
80 x 15
95 x 15
105 x 15
110 x 12 x 4
Seated leg extensions
80 x 15
95 x 15 x 3
Eliptical
Time 17 min.
Miles 1.20
Calories 141.8

[Hammerfit]

Well I thought I do some high rep stuff for two reasons, burn calories and build endurance. (I hope)
Leg press
180 x 20
230 x 18
250 x 15 x 4
Seated leg curl
80 x 15
95 x 15
105 x 15
110 x 12 x 4
Seated leg extensions
80 x 15
95 x 15 x 3
Eliptical
Time 17 min.
Miles 1.20
Calories 141.8

Great Job! Keep hittin it hard!

[DUKE56]

Thanks Hammerfit, I was walking funny when I left the gym last night. I told one of the guys he may have to carry me to the car. haha

[DUKE56]

This is my workout tonight.
BB bench
135 x 10
155 x 3
175 x 3
195 x 3
155 x 5
Cable tricep
90 x 20
100 x 15
110 x 12
120 x 10
130 x x 10
140 x 5 x 4
Cable curls
80 x 10
90 x 10
100 x 10 x 4
Incline db bench
40 x 10
45 x 10 x 4
Db curls
35 x 10 x 4
Db flys
25 x 10 x 4
bw dips
3 x 10
Leg lifts
4 x 20

[DUKE56]

Ok guys, I worked out with my favorite workout partner, my son. I seem to always do better when I work out with him. Tonight was great.
BB bench
135 x 10
160 x 1
185 x 1
205 x 1
225 x 1 It just popped back up like it wasn't there.
235 x 1 with assistance at the breaking point.
195 x 4
195 x 3
195 x 4
195 x 4
Db incline bench
get this
50 x 10
55 x 8
55 x 7
50 x 10
Db curls
30 x 10
35 x 10
3 sets of 20 incline situps
Man, it really felt good to be able to handle 235 again. 270 is just a few months away!

[Mac]

Your workouts are looking good Duke. Maybe you should train for powerlifting. I bet having your son there with you made it a great workout. I think my son has trained with me 2 times in his life.

[JoeB8962]

Good work Duke, very happy to see you getting back to where you were!

[masterschamp]

Great to see you training with your son.........for me it's a total family affair. I train every day with my 21 yr old son and my brother.


Keith

[DUKE56]

Your workouts are looking good Duke. Maybe you should train for powerlifting. I bet having your son there with you made it a great workout. I think my son has trained with me 2 times in his life.

I'm very blessed to have my son working out with me when he can. Usually it's on Mondays. We started out just trying to get a 300 lb bench. He is at 325 as of last night, probably could have done 330. His deadlift is around 400. It's great to see him after completing a pr. As far as me training to powerlift. I'd love to, but I have been overweight for so long and losing the weight last year, I feel so much better. I also take better care of myself. Bodybuilding is something I have wanted to try and do ever since I was in my 20's. I'm not sure I could get back to where I was in my 20's, especially after the broken back thing. I had a blast when I was powerlifting and it was a great time. I'll just have to pray about it.
Mac you and the other guys here have been so much help. I appreciate it very much. I enjoy reading about the pr's of the other guys and it inspires me to try harder. I read about the injuries and I can relate to them. I imagine I'll plug along here and post when I can and if I make a powerlifting meet I'll post that too. Thanks to you for your help and information.

[DUKE56]

Great to see you training with your son.........for me it's a total family affair. I train every day with my 21 yr old son and my brother.


Keith

It's great isn't it. I have another son that works out at the base he's stationed at and does good. Heck, I've been taking some advice from him as far as suppliments I shouldn't take, haha. I think he's tried about all of them when he's deployed.

[DUKE56]

Good work Duke, very happy to see you getting back to where you were!

That makes two of us haha. It feels great to be able to handle heavier weight again. There for a while I was scared to do much. Thanks to the Lord above I'm getting back. Hopefully better than before.
Come back and visit again, don't be a stranger.

[JoeB8962]

That makes two of us haha. It feels great to be able to handle heavier weight again. There for a while I was scared to do much. Thanks to the Lord above I'm getting back. Hopefully better than before.
Come back and visit again, don't be a stranger.

I've been keeping up with your post! I'm planning on doing AR in Aug so if you come look me up!

[Mac]

As far as me training to powerlift. I'd love to, but I have been overweight for so long and losing the weight last year, I feel so much better. I also take better care of myself. Bodybuilding is something I have wanted to try and do ever since I was in my 20's. I'm not sure I could get back to where I was in my 20's, especially after the broken back thing. I had a blast when I was powerlifting and it was a great time. I'll just have to pray about it.


You can get back there and achieve more IF you wanted it badly enough.

If you want results for bodybuilding you need to change your rep scheme from this below :

135 x 10
160 x 1
185 x 1
205 x 1
225 x 1 It just popped back up like it wasn't there.
235 x 1 with assistance at the breaking poiny.
195 x 4
195 x 3
195 x 4
195 x 4

[DUKE56]

I've been keeping up with your post! I'm planning on doing AR in Aug so if you come look me up!

I'll do it, just pm me and let me know who to look for.
A couple guys from the gym my son and I work out at are going to be in the upcoming competition in August. I'd like to put a face to the name. It's always good to make new friends.

You can get back there and achieve more IF you wanted it badly enough.

If you want results for bodybuilding you need to change your rep scheme from this below :

135 x 10
160 x 1
185 x 1
205 x 1
225 x 1 It just popped back up like it wasn't there.
235 x 1 with assistance at the breaking poiny.
195 x 4
195 x 3
195 x 4
195 x 4

I'll not disagree with you. Last time I did I was wrong. I just have alot of people giving me advice and some are powerlifters. I'm just doing what I can. I'm not afraid of work, but time is not my friend. I work two jobs and have little free time, so I do what I can when I can and take Friday, Saturday and Sunday off to recoup. Any advice will be appreciated and used.
Thanks

[DUKE56]

BB bench
135 x 10
155 x 8
185 x 3
205 x 1
180 x 3 x 4
DB incline
50 x 10 x4
DB curls
35 x 10 x 4
Cable tri's
90 x 10
100 x 10
110 x 10
120 x 10 x 4
Cable Curls
90 x 10
100 x 10 x 4

[JoeB8962]

BB bench
135 x 10
155 x 8
185 x 3
205 x 1
180 x 3 x 4
DB incline
50 x 10 x4
DB curls
35 x 10 x 4
Cable tri's
90 x 10
100 x 10
110 x 10
120 x 10 x 4
Cable Curls
90 x 10
100 x 10 x 4

Numbers are going up..good job!

[DUKE56]

Thanks Joe, I'm going to change a few things up this next week.
I'll stop isolating the triceps on Mondays and focus on them on Wednesdays
I'll be focusing on bench and biceps on Mondays.
I'll focus on mainly squat and legs Tuesdays and deadlift and back on Thursdays.
I'm trying to remember all of this. I've got it written down somewhere, I gotta find that. I think I'm getting old. lol I hope that this works out and I start growing a bit more.

[DUKE56]

This is the first night of the new workout schedule.
BB bench
135 x 10 wu
155 x 3
185 x 3
205 x 3
225 x 1 seemed heavy
195 x 3
215 x 3 was strangly easy
Incline db bench
45 x 10
50 x 10
55 x 8 x 3
50 x 5 x 1
Db curls
35 x 10 x 4
Db hammer curls
35 x 10 x 4
2 sets of incline bench
2 sets of cable crunches 100 lbs

[DUKE56]

I'm going to be trying something different. I'll be cutting back on how much I work the different muscle groups (I hope). Sometimes I might get into the same muscle group some but I'm hoping that this will make me grow.

[DUKE56]

This is the first night of the new workout schedule.
BB bench
135 x 10 wu
155 x 3
185 x 3
205 x 3
225 x 1 seemed heavy
195 x 3
215 x 3 was strangly easy
Incline db bench
45 x 10
50 x 10
55 x 8 x 3
50 x 5 x 1
Db curls
35 x 10 x 4
Db hammer curls
35 x 10 x 4
2 sets of incline situps
2 sets of cable crunches 100 lbs

[DUKE56]

This new workout is going to need some tweeking here and there.
Smith machine rack sets
(I don't know how much the bar weighs on the smith so I'm putting the amount of plates and their weights)
2-45's x 10 reps
2-45's + 2-25's x 5 reps
2-45 + 2-35's x 5 reps
4-45's x 5
4 45's +2-10's x 5 reps x 4 sets
Deadlifts
135 x 10
205 x 3
225 x 3
Cable rows
90 x 10
100 x 10
110 x 8 x 4
Back extensions
105 x 10
110 x 10 x 4
Eliptical
Miles 1.25
Calories 165.5
Time 17 minutes

[DUKE56]

Rode my bicycle 8 miles for the "ride your bike to work" day. It took 50 minutes and wore my butt out. That is the first time I've done it in a couple of years. I'm feeling good though.

[DUKE56]

It was a hard workout for me last night
squat (hacksquat front and back)
90 x 10
140 x 5
160 x 5
180 x 5 x 4
Leg press (weight represents plates only)
180 x 10
270 x 10
320 x 10 x 4
Seated leg curl
100 x 10
115 x 10 x 4
Seated leg extensions
130 x 10 x 4
Eliptical
Time - 20.46 minutes
Miles - 1.47
Calories - 186.8
I didn't rest long between sets.

[Mac]

Great workouts Duke. Keep hitting it hard and the results will follow.

[DUKE56]

Thanks Mac. I'm doing the work, just a little slower than I use to. Gunshy of injury. It seems to give me a better work out though. I'm a little heavier (187-188 lbs bodyweight) but I may get some pics to give an idea where I'm at so far.

[DUKE56]

Vacation at last!