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.
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]

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]

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

[Mac]

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.

[axioma]

[quote=DUKE56;1050075]
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![/quote] 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.

[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.

[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.

[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.