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Thread: Dukes daily log

  1. #61
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    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.

  2. #62
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    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

  3. #63
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    Squat machine? Not familiar. Can you find a pic on the web and post it?


    Baldie

  4. #64
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    Default can do

    Quote Originally Posted by Baldiewonkanobi View Post
    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.

  5. #65
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    This is it

  6. #66
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    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

  7. #67
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    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

  8. #68
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    Great workouts Duke. It's nice reading the positive vibes in your journal. Feeling your oats... classic.

    Keep it up!

  9. #69
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    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.

  10. #70
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    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

  11. #71
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    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.

  12. #72
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    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

  13. #73
    Administrator Mac's Avatar
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    Great workouts Duke. Keep it up!

  14. #74
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    Thanks Mac, I appreciate the positive support. It really helps alot.

  15. #75
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    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

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