Dukes daily log

[DUKE56]

Leg press
180 x 20
270 x 20
360 x 20
400 x 15
400 x 10 x 2

Seated calf raisers
110 x 12 x 4


smith calf raisers

90 x 12
130 x 12
140 x 12

Seated leg extensions
85 x 10 x 4
Seated leg curls
85 x 12
100 x 12 x 4

eliptical
Time. 15:00
Distance 1.15
Calories 149.0

[DUKE56]

Seated Rows
100 x 12 x 2
110 x 10
120 x 8
110 x 10
100 x 12

Gravitron pull ups
Set @ 110
Bw - 110 x 6 x 4

Cable Rear lateral raisers
35 x 12 x 3
50 x 8 x 1

Bent over rows
45 x 12 x 4

Eliptical Stairstepper
time: 15.00 17.00
distance: 1.17 .97
Calories: 152.3 117.7

[DUKE56]

Smith squats (plate weight only)
90 x 12 x 2
150 x 12
170 x 12
180 x 12
200 x 8

Smith Racksets
90 x 12
180 x 12
250 x 8
250 x 6
340 x 1 This is a PR at this age

Eliptical
Time: 15:00
Calories: 145.3
Distance: 1.12

Treadmill
Time: 17:00
Calories: 140.0
Distance: 1.0

[DUKE56]

Felt really good tonight, I mean really good.

DB Flatbench
50 x 15
60 x 12
65 x 10
65 x 15 x 4
60 x 12 x2
50 x 15

Seated DB curls
25 x 12
30 x 12
35 x 12
40 x 6 x 2
35 x 12
30 x 12
25 x 15

Cable flys
50 x 12 x 4

Eliptical
Time: 30.00
Distance: 2.4
Calories: 325.3

[masterschamp]

Nice looking workout

Keith

[DUKE56]

Thank you sir, I do appreciate the kind words. I was going to go up to 70 on the db flat bench but they were all in use so I just went with the 65's.
I've started working out with a new buddy and he's pushed me way beyond what I have ever believed I was able to do. I know some folks will find it hard to believe the numbers but the only way I know of real proof is to post it. So if I'm able to I'll get some video and post it, because I don't believe it sometimes. lol

[DUKE56]

Well I did compete again, did better this year as far as conditioning. Several of the people I competed against last year and people in the gym said I looked better this year. It was a good year this year. I'll just leave it at that.

[Mac]

Hi Duke. Good to see you back again. Do you have pictures to share?

[DUKE56]

Here's the only photo I could get my hands on. One of my buddies took it but was along way out there. I'm the one on the right #45. This picture is really grainy.

[DUKE56]

Sorry I tried to make it larger but I'm not to good at that.

[DUKE56]

Last night was a good night I was able to do 610 on the hacksquat machine. I had a buddy make sure all squats were deep enough to count and he pushed me to do 3 more reps than the 3 I had planned on doing. So I was happy, happy.

[Hammerfit]

Last night was a good night I was able to do 610 on the hacksquat machine. I had a buddy make sure all squats were deep enough to count and he pushed me to do 3 more reps than the 3 I had planned on doing. So I was happy, happy.

Nice hack squats bro...glad you got a good partner that will push you

[DUKE56]

Sorry I didn't get back sooner, I've been kinda sidetracked. This guy is a nice guy, he use to be my neighbor till they got a divorce, he still gives me help now and then. I'm trying to get to 840 for 8 by December. Thanks for stopping in I'll try and get back in more often.