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Thread: Dukes daily log
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08-31-2010, 09:29 AM #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.
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08-31-2010, 09:53 PM #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
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08-31-2010, 10:00 PM #63
Squat machine? Not familiar. Can you find a pic on the web and post it?
Baldie
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09-01-2010, 03:47 PM #64
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09-01-2010, 03:50 PM #65
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09-02-2010, 09:28 PM #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
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09-08-2010, 08:15 AM #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
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09-08-2010, 09:08 AM #68
Great workouts Duke. It's nice reading the positive vibes in your journal. Feeling your oats... classic.
Keep it up!
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09-08-2010, 09:14 PM #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.
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09-08-2010, 09:21 PM #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
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09-14-2010, 09:48 PM #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.
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09-15-2010, 10:14 PM #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
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09-16-2010, 03:59 PM #73
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09-17-2010, 09:03 AM #74
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Thanks Mac, I appreciate the positive support. It really helps alot.
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09-17-2010, 08:55 PM #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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