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Thread: Dukes daily log
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06-15-2010, 08:24 AM #1
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Dukes daily log
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
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06-15-2010, 09:27 AM #2
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.
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06-15-2010, 04:17 PM #3
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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
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06-15-2010, 04:52 PM #4
DB benches with palms facing each other really eases the strain on the shoulders. Good luck Duke!
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06-15-2010, 05:12 PM #5
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.
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06-16-2010, 11:25 AM #6
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06-16-2010, 11:31 AM #7
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06-16-2010, 11:33 AM #8
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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!
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06-17-2010, 09:44 AM #9
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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.
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06-18-2010, 05:37 PM #10
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06-18-2010, 05:56 PM #11
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06-21-2010, 09:20 AM #12
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Thanks Mac, hopfully I can look something like you before long.
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06-22-2010, 01:32 PM #13
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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.
Last edited by DUKE56; 06-22-2010 at 01:35 PM. Reason: ENTERED TEXT TWICE
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06-22-2010, 02:01 PM #14
Did he say BACON?
[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!
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06-23-2010, 08:45 AM #15
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Yes it was xtra crispy and i ate it straight no anything else just straight bacon. And i liked it! comfort food you understand.
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