Dukes daily log

**DUKE56** · 01-14-2011, 09:36 AM

I was pleasantly surprised last night at workout. I started out with the eliptical going for 45 minutes burning 384 calories (I wanted 400). I went from that to the curl machine starting off with 25 lbs for 10 reps
35 lbs for 10
45 lbs X 5 sets X 5 reps
I went to the exercise room and did the exercises the Dr. wants me to work on to strengthen the areas affected by the accident.

**Mac** · 01-14-2011, 09:37 AM

Slow and steady progress Duke. Keep it up and stay strong.

**DUKE56** · 01-14-2011, 12:11 PM

Good to hear from you. Your looking shredded in your avatar.
I'm stepping it up little by little. I pretty much run it by the Dr. before I do to much. How's your shoulder coming along ?

**Mac** · 01-14-2011, 12:27 PM

Originally Posted by DUKE56

Good to hear from you. Your looking shredded in your avatar.

Thanks. Those shredded days have gone by.

Should reach that condition again by May.

**DUKE56** · 01-15-2011, 08:01 PM

I'll be gettin back in the saddle (lifting again) about that time.
Good luck, I hope all goes well for you.

**DUKE56** · 01-19-2011, 09:55 AM

Oops, I forgot to post last nights workout.
47 minutes (including cool down), burning 430 calories
4 sets of 5 tricep machine
when I got home I did "Dr's exercises" then ate dinner, after finishing my meal I pulled out the refrigerator and cleaned everything on the backside and floor (then cleaned the sides of the refrigerator (I'm saying this because this seemed like extra cardio work. lol)
I went to therapy this morning and the Dr. added "the bridge", I have to lift a leg out straight while holding the bridge, the alternate legs.

**DUKE56** · 01-22-2011, 08:35 PM

Ok, I sluffed of the last two days, so I decided to catch up.
eliptical for 45 minutes burning 434.8 calories and went over 3 miles.
curl machine
20 lbs @ 20 reps
40 lbs @ 15 reps
45 lbs @ 8 reps for 4 sets
tricep machine
40 lbs @ 20 reps
started feeling a little clammy and queasy
45 lbs @ 10 reps
called it a night
I had a CPR renewal class today and we had to do the 30 compressions and two breaths for the three minutes X 4 different times (not counting all the practicing to get it right before doing the 4 sets of 3 minutes. You know when you get into it 3 minutes seems like a long time.
weight was 183.8

**DUKE56** · 01-26-2011, 11:17 PM

WOOHOO!!! Had a great workout!!! The dr cut me loose on the leg machines doing light workouts.
Leg press
50 lbs x 10
70 lbs x 10 x 3
90 lbs x 8 x 4
Seated leg curl
70 lbs x 10
75 lbs x 8 x 4
Leg extensions
55 lbs x 10
60 lbs x 8
65 lbs x 5
70 lbs x 5 x 4
Back extension
70 lbs x 10
85 lbs x 10 x 4
Rotary torso
35 lbs x 10 each side
50 lbs x 10 x 4
Abdominals
65 lbs x 10
Then I went into the exercise room and did the "dr's exercises".
80 lbs x 10 x 4

**Mac** · 01-27-2011, 09:39 AM

Great news Duke and a great workout! Take it easy coming back.

**freebirdmac** · 01-27-2011, 10:01 AM

Legs! Whoohoo!

Good thing your doc is making you stay light. You'll probably get enough soreness out of a light workout.

**DUKE56** · 01-27-2011, 12:51 PM

Originally Posted by MacTech

Great news Duke and a great workout! Take it easy coming back.

Will do sir. I've had a couple of incidents where I was feeling my oats and pushed the limit, only to pay for it later. I don't want to go through that again.

**DUKE56** · 01-27-2011, 01:03 PM

Originally Posted by freebirdmac

Legs! Whoohoo!

Good thing your doc is making you stay light. You'll probably get enough soreness out of a light workout.

Yes, I was not real sore (yet anyway) but I had that "worked out last night" feeling.
I got a great doc. he's a former bodybuilder/powerlifter. He specializes in spine injuries and sports med. he does chiropractic care, but is careful when it comes to therapy.

**DUKE56** · 01-31-2011, 01:49 PM

Great news from the doc today. He's giving me the green light to start some light cable and dumbell work, along with some ab work.

**DUKE56** · 01-31-2011, 10:41 PM

Well I went to therapy and the doc gave me the ok to start doing more light upper body stuff. So here's what I did.
Cable triceps
50 lbs x 10 reps wu
60 lbs x 12 reps x 5 sets
Cable curls wide grip
70 x 10 x 4
Cable curls close grip
60 x 12 x 4
Rotater cuff
2 sets of 12
Nautilas vertical chest
70 x 15 x 4
30 min on eliptical
32 min.
2.43 miles
323.3 calories
Dr's exercises

**DUKE56** · 02-03-2011, 11:06 PM

I had a good workout tonight and got carried away just a little. I'll be more careful next time.
Dumbell
35 x 10 wu
35 x 12 x 4
Cable triceps (rope)
60 x 10
80 x 10
90 x 10
100 x 5 x 2
90 x 5
Tricep (v bar)
70 x 10
80 x 10 x 3
Cable 1 hand curl (each hand)
40 x 10
50 x 10 x 2
40 x 10
Leg raisers (abs)
3 sets of 20
Eliptical
32 minutes
228 calories
"Dr's exercises"