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Thread: Dukes daily log

  1. #16
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    I HAD A GOOD WORKOUT LAST NIGHT. I STARTED LIKE I USUALLY DO.
    FLAT BENCH (EXCEPT THIS WAS ON THE SMITH MACHINE)
    40 LB FOR 5
    90 LB FOR 5
    110 LB FOR 5 x 4
    DB INCLINE BENCH 40 x 5
    45 x 5
    50 x5 x4
    DB HAMMER CURLS 30 x 10
    35 x 10 x 4
    DB FLAT BENCH 50 x 10 x 4
    DB SHRUGS 50 x 10 x4
    CABLE TRICEP 100 x10
    120 x 10
    130 x 10
    140 x 10 x2
    150 x 10 x 2
    CABLE LAT PULLDOWNS
    90 x 10 x 4 (IT WAS BURNING LIKE CRAZY)
    HANGING ABDOMINAL KNEE RAISERS. IT DIDN'T FEEL LIKE I WAS GETTING AS MUCH BURN IN THE AB'S LAST NIGHT, BUT I FEEL IT TODAY.
    WEIGHT WAS 189.2

  2. #17
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    STARTED OFF PRE WORKOUT WITH A HALF PROTEIN DRINK
    WHEN I GOT TO THE GYM I STARTED OFF WITH ROTATER CUFF EXERCISE.
    THEN IT WAS LIKE THIS:
    CABLE ROWS
    100 x 10
    120 x 10
    130 x 10 x 4
    INCLINE DB BENCH
    45 x 5
    50 x 5 x 2
    60 x 5 x 2
    DB HAMMER CURLS
    35 x 10 x 4
    INCLINE SITUPS
    2 SETS OF 30
    DB FLATBENCH
    50 x 10 x 4
    SITTING DB SHRUGS
    50 x 10 x 4 HOLDING AT THE TOP FOR MAX EFFECT
    CABLE TRICEP PULLDOWNS
    100 x 10
    120 x 10
    130 x 10 x 4
    IT FELT GOOD TO HANDLE 60 LBS AGAIN. I HAD TO RESTRAIN MYSELF TO KEEP FROM DOING MORE.
    MY TRAPS ARE REALLY SORE THIS MORNING, AND I FEEL REALLY "BIG", THE MIRRIOR KEEPS ME STRAIGHT THOUGH. I'M NOT AS BIG AS I FEEL.
    I DID HAVE THAT"POUND THE STEEL" FEELING.

  3. #18
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    GOOD WORKOUT LAST NIGHT
    STARTED OFF WITH RACKSETS
    180 x10
    200 x 10
    220 x10
    240 x 10 x 2
    DEAD LIFT
    225 x 10 x 2
    LEG PRESS
    180 x 10
    270 x 10 x 4
    ELIPTICAL
    18 MIN. 207 CALORIES
    CRUNCH MACHINE
    2 SETS OF 20 @ 130
    TORSO MACHINE
    1 SET OF 20 @ 80 LBS
    1 SET OF 20 @ 90 LBS

  4. #19
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    Interesting I found that I was better off doing the rotator cuffs after the workout rather than before - but whatever works

  5. #20
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    I've found myself doing them before workout and then before i go to bed. Mostly to keep in the habit and not forget.

  6. #21
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    WORKOUT WAS GOOD LAST NIGHT, THE ONLY MUSIC I COULD GET WORKING WAS THE FM TUNER TO THE TV'S. SOMEONE HAD PUT ONE OF THE CHANNELS ON PUBLIC INFORMATION STATION (ELEVATOR MUSIC). SO I WORKED OUT TO ELEVATOR MUSIC.
    RACK SETS
    90LB WARM UP
    180 x 10
    200 x10 x 4
    I INCREASED THE LEG PRESS A LITTLE
    180 x 10
    270 x 10
    300 x 10
    SINCE I HAVE THESE "LOVE HANDLES AND PAUNCH" I DECIDED TO SIDETRACK A LITTLE AND DO EXTRA SIDE DIPS TO WORK THOSE LOVE HANDLES.
    3 SETS OF 20 EACH SIDE
    AB CRUNCH MACHINE
    2 SETS OF 20 EACH SIDE.
    I COULD FEEL THE SIDE DIPS HAD IN SOME WAY WORKED THE LOWER ABS.
    MY WIFE ACTUALLY REMARKED SHE COULD SEE THE 6 PAK A LITTLE.
    SHE'S A SWEETY.

  7. #22
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    Keep working hard Duke and the 6 pack will pop out more than a little.

    Doing side dips will not reduce the love handles, and in fact may make them more pronounced as you build up the muscle under them.

  8. #23
    FREAK Baldiewonkanobi's Avatar
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    Quote Originally Posted by MacTech View Post
    Keep working hard Duke and the 6 pack will pop out more than a little.

    Doing side dips will not reduce the love handles, and in fact may make them more pronounced as you build up the muscle under them.
    Mac you beat me to it....one of the Top 10 mistakes in the gym.


    Baldie

  9. #24
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    Dang, i shoulda asked someone. Do i just wait on the diet ? I've come to the conclusion there's not a quick fix, it seems to be diet, diet, diet. THANKS FOR LETTING ME KNOW THOUGH. I WOULDA BEEN WASTING MY TIME. I WANT AS SMALL A WAIST AS I CAN GET DON'T I ?

  10. #25
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    Quote Originally Posted by DUKE56 View Post
    Dang, i shoulda asked someone. Do i just wait on the diet ? I've come to the conclusion there's not a quick fix, it seems to be diet, diet, diet. THANKS FOR LETTING ME KNOW THOUGH. I WOULDA BEEN WASTING MY TIME. I WANT AS SMALL A WAIST AS I CAN GET DON'T I ?
    If you develop the oblique muscles, they will increase the size of your waist. You cannot SPOT reduce fat by doing an exercise targeting a muscle in that area. The external obliques are the ones that will increase the width of your waist as you look from the front or back.

  11. #26
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    I'm not to sure but i think i'm gona look a little boxy. I'll keep up the diet and see what happens. Nix on the side dips. I can replace that time with ab work or leg work depending upper or lower body day. I APPRECIATE YA'LL CATCHING THAT. WOULD DOING JUST REGULAR DIPS HELP THE BACK ?

  12. #27
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    Quote Originally Posted by DUKE56 View Post
    I WOULD DOING JUST REGULAR DIPS HELP THE BACK ?
    Regular dips?

  13. #28
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    I call them dips; laying flat on the bench face down and hands behind the head, lowering you head and body down and coming back up to first position. I use to do them to strengthen the lower back. I know there is another name for em but i'm having a senior moment.

  14. #29
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    Those would be hyperextensions and they work the back, glutes and hamstrings.


  15. #30
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    Thank you sir, that's exactly what i was speaking of.

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