Dukes daily log

[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.

[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

[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

[Baldiewonkanobi]

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

I do have a FLAT BENCH 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