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Thread: Dukes daily log

  1. #46
    RX MEMBER DUKE56's Avatar
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    GREAT WORKOUT TONIGHT
    FLAT BENCH
    BAR x 10
    95 x 5
    105 x 5
    135 x 5
    INCLINE DB BENCH
    40 x 10
    50 x 10 x 2
    60 x 10 x 2
    SITTING HAMMER CURLS
    40 x 8 x 4
    SITTING SHRUGS
    50 x 10 x 4
    TRICEP PULL DOWNS
    100 x 10
    110 x 10
    130 x 10
    140 x 10
    130 x 10 x 3
    EZ BAR CURLS
    75 x 10 x 4
    TRICEP PUSHDOWN MACHINE
    150 x 10 x 4
    HANGING LEG RAISER
    4 x 20 WITH SET OF 10 SITUPS BETWEEN EACH SET OF HANGING LEG RAISERS.
    WEIGHT WAS 185.4

  2. #47
    RX MEMBER DUKE56's Avatar
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    NOT A GOOD WORKOUT TONIGHT
    RACK SETS
    190 x 10 x 4
    DB SQUATS
    50 x 10 x 4
    LEG PRESS
    270 x 10 x 4
    TORSO MACHINE
    1 SET OF 20 EACH SIDE

  3. #48
    RX MEMBER DUKE56's Avatar
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    I WENT TO WORKOUT WITH THE INTENT OF WORKING HARD. SO I DID.
    FLAT BENCH
    WARM UP 95 x 5
    115 x 5
    135 x ONE
    155 x ONE
    185 x ONE BUT HAD SOME DISCOMFORT IN THE SHOULDERS.
    INCLINE BENCH
    40 x 10
    50 x 10 x 2
    60 x 5 x 2
    HAMMER CURLS
    40 x 7
    40 x 7
    40 x 6
    40 x 5
    CHEST
    90 x 10 x 4
    TRICEP PRESS MACHINE
    155 x 10 x 3
    175 x 10
    INCLINE LEG RAISE
    4 SETS OF 10 INBETWEEN 4 SETS OF 20 HANGING LEG RAISERS

  4. #49
    RX MEMBER DUKE56's Avatar
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    I FELT GOOD ABOUT LAST NIGHTS WORKOUT
    ROWS
    90 x 10
    100 x 10
    110 x 10
    120 x 8
    90 x 10
    80 x 12 x 3
    INCLINE DB BENCH
    40 x 10
    40 x 12 x 2
    40 x 14
    40 x 8
    DB SHRUGS
    40 x 10 x 4
    DB HAMMER CURLS
    35 x 10 x 4
    CABLE TRICEP PULLDOWN
    100 x 10
    110 x 10
    120 x 10 x 4
    VERTICAL CHEST MACHINE
    50 x 10
    65 x 10
    80 x 10 x 4
    LEG RAISERS 3 SETS OF 20 WITH 3 SETS OF 10 INCLINE SITUPS INBETWEEN EACH SET OF LEG RAISERS. (IS THAT CONSIDERED A SUPERSET?)
    Last edited by DUKE56; 08-05-2010 at 03:00 PM. Reason: ADDED SOME TEXT

  5. #50
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by DUKE56 View Post
    I FELT GOOD ABOUT LAST NIGHTS WORKOUT
    ROWS
    90 x 10
    100 x 10
    110 x 10
    120 x 8
    90 x 10
    80 x 12 x 3
    INCLINE DB BENCH
    40 x 10
    40 x 12 x 2
    40 x 14
    40 x 8
    DB SHRUGS
    40 x 10 x 4
    DB HAMMER CURLS
    35 x 10 x 4
    CABLE TRICEP PULLDOWN
    100 x 10
    110 x 10
    120 x 10 x 4
    VERTICAL CHEST MACHINE
    50 x 10
    65 x 10
    80 x 10 x 4
    LEG RAISERS 3 SETS OF 20 WITH 3 SETS OF 10 INCLINE SITUPS INBETWEEN EACH SET OF LEG RAISERS. (IS THAT CONSIDERED A SUPERSET?)
    Hey man I just read your post about your shoulder. I'm not trying to get in your business but I have had rotator cuff tear for over a year and I'm telling ya the WORST thing you can do for it is flat bench. Ask Hany Rambod or any of the top level trainers and they will tell ya flat bench is horrible on the shoulders. Switch to machines and you will be able to work the pecs without discomfort. Just my 2 cents worth

  6. #51
    Moderator GirlyMuscle's Avatar
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    I have rotator cuff owies and I've found the Smith lets me bench an d incline bench with little to no pain. So do plate loaded Hammer Strength machines. And on shoulder day....warm up, warm up, warm up!
    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

  7. #52
    RX MEMBER DUKE56's Avatar
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    Nice to meet you hammer, i have been recovering from some kind of rotater cuff injury, the dr wasn't very informative. He just told me that it was a rotater cuff injury, and gave me some exercises to do for them. I've been kinda babying it for about 4 months now. I'm always open to new ideas, especially if it works and keeps me from hurting. I'm a former powerlifter and i don't know anything except what i learned powerlifting. I'm finding that my body is either too old or not conditioned enough to do what i use to do. I got as far as 270 lbs this year on the bench and that's when the rotater cuff screwed up.
    I'm 54 and i love what i'm doing now. I like the changes my body has made. (so does the mrs.).
    Would you still do incline db's ? They don't seem to be bothering me so far. My son introduced me to the sitting chest machine this week, wow i am impressed.
    Thanks and i'll take your advice serious.

  8. #53
    RX MEMBER DUKE56's Avatar
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    Quote Originally Posted by GirlyMuscle View Post
    I have rotator cuff owies and I've found the Smith lets me bench an d incline bench with little to no pain. So do plate loaded Hammer Strength machines. And on shoulder day....warm up, warm up, warm up!
    THERE'S ONE OF THE GUYS THAT SWEARS BY THE SMITH. I DO RACK SETS ON IT. MAYBE I'LL TRY THE BENCH. I NEED TO DO SOME STUDING ON THE BENCH AND WHETHER I SHOULD CONTINUE IT.
    THANKS FOR THE HEADS UP.
    OH AND DON'T LOSE THAT .... UM, YA KNOW, WHAT I SAW ON THE PICTURE LOOKED GREAT.

  9. #54
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by DUKE56 View Post
    Nice to meet you hammer, i have been recovering from some kind of rotater cuff injury, the dr wasn't very informative. He just told me that it was a rotater cuff injury, and gave me some exercises to do for them. I've been kinda babying it for about 4 months now. I'm always open to new ideas, especially if it works and keeps me from hurting. I'm a former powerlifter and i don't know anything except what i learned powerlifting. I'm finding that my body is either too old or not conditioned enough to do what i use to do. I got as far as 270 lbs this year on the bench and that's when the rotater cuff screwed up.
    I'm 54 and i love what i'm doing now. I like the changes my body has made. (so does the mrs.).
    Would you still do incline db's ? They don't seem to be bothering me so far. My son introduced me to the sitting chest machine this week, wow i am impressed.
    Thanks and i'll take your advice serious.
    Im 55 so Im right there w ya. I use DB's for what I like to call power flyes it's a cross between a flye and a press doesnt bother my shoulder too much and I can go as heavy as 90's I cant do any heavy DB or BB presses flat or incline without feeling like there is a knife in my front delt I also use the HammerStrength Machines the Incline and ISO are the best for me. I can load up the ISO to 5 plates a side without any pain at all Try them out if your gym has em

  10. #55
    RX MEMBER DUKE56's Avatar
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    Yeah, we've got something like what i saw on youtube for hammer strength machines. That's what i used for chest. Worked like a son of a gun. I hit it twice this week. I'll give em a try. I can see they work for you.
    By the way good luck with the upcoming competition. Hopefully next summer you can return the wishes.

  11. #56
    RX MEMBER DUKE56's Avatar
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    I WEIGHED TONIGHT AND I WEIGHED 183.0
    MY WORKOUT WENT KINDA LIKE THIS,
    INCLINE DB BENCH
    45 x 10 x 3
    35 x 10
    HAMMER CURLS
    25 x10 x 5
    SHRUGS
    45 x 10 x 4
    CABLE TRICEP PULLDOWNS
    100 x 10
    110 x 10
    120 x 10
    130 x 10
    140 x 10 x 3
    SITTING CHEST PRESS
    90 x 10 x 2
    110 x 10
    120 x 10 x 2
    LAT PULLDOWNS
    90 x 10
    100 x 10 x 4
    HANGING LEG RAISERS
    ONE SET OF FIFTEEN.
    (I HAD TO BACK OFF THE WEIGHT A LITTLE DUE TO GROIN PULL)

  12. #57
    RX MEMBER DUKE56's Avatar
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    I did some back and lat work as well as some rear deltoid.
    I started off with sitting rows
    100 X 15 X 2
    Close grip lat pulldowns
    100 X 15 X 2
    Wide grip lat pulldowns
    90 X 15 X 2
    Rear deltoid db flys
    15 X 15 X 2
    Incline situps 50 X 1
    30 X 1
    Crunch machine
    100 X 20
    Torso machine
    80 X 20 X 3 each side

  13. #58
    RX MEMBER DUKE56's Avatar
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    I really feel like I got a good workout tonight. I increased the weights in some areas.
    Incline bench
    40 x 15 x 2
    Flat bench
    40 x 15 x 2
    50 x 15
    Curls (bottom up halfway holding the other arm at 90 degree)
    25 x 15 each arm
    25 x 10 each arm
    Cables tricep pulldown
    100 x 15
    110 x 11
    120 x 6
    Ez bar curl
    40 x 15 x 2
    60 x 10
    Sitting hammer strength (chest and triceps)
    90 x 15
    140 x 11
    140 x 10
    Leg raisers (abs)
    20 reps x 3

  14. #59
    RX MEMBER DUKE56's Avatar
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    Flat bench
    Just the bar x 10 x 4
    Incline db bench
    40 X 12
    50 x 5 x 4
    Flat db bench
    50 x 5 x 4
    Curls fingers up
    30 x 10
    35 x 5 x 4
    Reverse curl fingers down
    15 X 10
    15 x 5 x 2
    20 x 5 x 2
    Hammer curls
    30 x 10
    35 x 5 x 4
    Cable tricep v bar pull downs
    100 x 12
    130 x 5 x 4
    Hammer strength (chest and tri's)
    90 x 12
    110 x 5
    130 x 5
    150 x 5 x 4
    Hanging leg raisers
    4 x 20

  15. #60
    FREAK Baldiewonkanobi's Avatar
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    Hammer likes the Hammer set up....go figure. Duke how did they feel during/afterwards??

    I do have a FLAT BENCH rotator warm I do (and also doing now for my pec tear) . Lite...one hand gripping in the middle....a fixed 30 pound barbell up to an empty Oly bar. Bring bar down SLOWLY until it touches pec and then lift straight. Keep feet wide shoulders flat in order to maintain a flat plane. Lite enough to do 5 x 5. The balancing/stabilizing of the bar does bring in xtra muscle fibers. I also like finding the X trigger spot on the scapula (stand at a door way with injured arm behind head. Push forward against side of doorway with elbow bringing it way back...have partner use a HARD knuckle to find the trigger spot on your scapula. You will know when the do. Massage vigourously)

    Baldie

  16. #61
    RX MEMBER DUKE56's Avatar
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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.

  17. #62
    RX MEMBER DUKE56's Avatar
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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

  18. #63
    FREAK Baldiewonkanobi's Avatar
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    Squat machine? Not familiar. Can you find a pic on the web and post it?


    Baldie

  19. #64
    RX MEMBER DUKE56's Avatar
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    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.

  20. #65
    RX MEMBER DUKE56's Avatar
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    This is it

  21. #66
    RX MEMBER DUKE56's Avatar
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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

  22. #67
    RX MEMBER DUKE56's Avatar
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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

  23. #68
    Administrator Mac's Avatar
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    Great workouts Duke. It's nice reading the positive vibes in your journal. Feeling your oats... classic.

    Keep it up!

  24. #69
    RX MEMBER DUKE56's Avatar
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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.

  25. #70
    RX MEMBER DUKE56's Avatar
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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

  26. #71
    RX MEMBER DUKE56's Avatar
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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.

  27. #72
    RX MEMBER DUKE56's Avatar
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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

  28. #73
    Administrator Mac's Avatar
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    Great workouts Duke. Keep it up!

  29. #74
    RX MEMBER DUKE56's Avatar
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    Thanks Mac, I appreciate the positive support. It really helps alot.

  30. #75
    RX MEMBER DUKE56's Avatar
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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

  31. #76
    RX MEMBER DUKE56's Avatar
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    Had a really good leg night this week
    Squat
    warm up 90 x10
    140 x 5
    150 x 5
    180 x 5
    200 x 5
    220 x 5 x 2
    215 x 5 x 2
    Rack sets
    180 x 5
    215 x 5 x 4
    Leg extensions
    80 x 5
    110 x 5 x 4
    Leg curls
    95 x 5 x 4
    110 x 5 x 4
    Calf raisers
    4 sets of 20

  32. #77
    RX MEMBER DUKE56's Avatar
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    Workout tonight wasn't quite as good as Monday, BUT, I still feel it.
    Flat bench
    95 X 5
    115 X 5
    135 X 5
    155 X 5
    Incline db bench
    50 X 5 thumbs in and out
    45 X 5 X 3 thumbs in and out
    Flat db bench
    45 X 5 X 4 thumbs in and out
    Curls
    35 X 5 X 4
    Tri's
    26 X 5 X4 thumbs in, thumbs out, thumbs down
    Cable rows
    100 X 5
    110 X 5
    120 X 5 X 4
    Cable lat pull downs
    100 X 5
    120 X 5
    150 X 5 X 4 PR
    Hammerstrength
    90 X 5
    140 X 5
    160 X 5 X 4
    Situps
    First set 30
    Second set 20
    Third set 20
    My arms feel like they're about to explode. It feels great!

  33. #78
    RX MEMBER DUKE56's Avatar
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    Amazing workout tonight. We don't have squat stands, we either have to use the smith machine or the squat machine (it's kinda like a squat sled). I've never tried to load it up I've just been taking my time. Soooooooooo...tonight just to find out where I am.
    Squat machine
    90 X 5
    180 X 5
    270 X 5 X 4
    300 X 1 mucho pr
    turned around facing the backrest
    300 X 3
    360 X1
    450 X 1
    Leg press
    360 X 5 X 2
    270 X 2
    leg extension
    110 X 5 X 4
    leg curl
    95 X 5 X 4
    Rotary torso
    40 reps each side

  34. #79
    RX MEMBER Rick Prince's Avatar
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    Nice job challenging yourself.
    I really like squat machines, esepcially the ones like this where you can face either direction. A friend of mine has the one in your photo and a few gyms in our area have Bodymasters squat machines. I like them much better than the Hammer Strength V-Squat machine.

  35. #80
    RX MEMBER DUKE56's Avatar
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    Default Thanks, I appreciate it

    Quote Originally Posted by Rick Prince View Post
    Nice job challenging yourself.
    I really like squat machines, esepcially the ones like this where you can face either direction. A friend of mine has the one in your photo and a few gyms in our area have Bodymasters squat machines. I like them much better than the Hammer Strength V-Squat machine.
    We've had this one for several months at the gym. I've just started getting real serious about my legs (and it shows). I use to powerlift when I was in my 20's and was able to squat a 325 and deadlift a 425 @ 165 lb class. I'd love to get back to those weights again. What's funny is when I did the 450 facing the backrest it didn't seem as heavy. Is that because of using different muscles or more muscles ?

  36. #81
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    Great workout. I got in and went straight to work.
    Squat machine
    90 x 5
    180 x 5
    200 x5 x 4
    Leg press
    270 X 5 X 4
    Calf raisers
    270 x 20 x 4
    Leg curls
    95 x 5 x 4
    Leg extensions
    110 x 5
    120 x 5 x 4
    Eliptical
    21 minutes 221.4 calories

  37. #82
    Administrator Mac's Avatar
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    Great workout on the wheels Duke. Did you stop logging your workouts or miss a few?

  38. #83
    RX MEMBER DUKE56's Avatar
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    Default I need to catch it up

    Quote Originally Posted by MacTech View Post
    Great workout on the wheels Duke. Did you stop logging your workouts or miss a few?
    I had a disagreement on another part of the website. I told I was old and incoherent, so I decided not to post for a while and cool off a bit. I'll post Thursdays workout in a little while. I've had a little while to cool off. I'll not put up with b.s.

  39. #84
    RX MEMBER DUKE56's Avatar
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    I finally got back in the gym tonight. Tuesday I had to work and Wednesday I went to church. The had the Lords Supper that I really felt the need to be a part of.
    Tonight was a satisfying workout. It was almost as good as sex. lol.
    Squat
    180 x 5
    200 x 5
    230 x 5 x 4
    Leg press
    340 x 5 x 4
    Leg curls
    115 x 5 x 4
    Leg extensions
    85 x 5
    115 x 5
    125 x 5
    125 x 5
    Eliptical for 17 minutes burning 179 calories

  40. #85
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    Quote Originally Posted by DUKE56 View Post
    I had a disagreement on another part of the website. I told I was old and incoherent, so I decided not to post for a while and cool off a bit. I'll post Thursdays workout in a little while. I've had a little while to cool off. I'll not put up with b.s.
    Must have been something in the air yesterday. I was called a hypocrite and a liar on another forum. The thread was so heavily modded due do this whiner who couldn't debate that I took issue with the mod's actions. Almost pulled my profile. Like you I have no patience for bs. Another mod talked me down.

  41. #86
    RX MEMBER DUKE56's Avatar
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    I had considered pulling my profile, but I enjoy other parts of the site. So, I decided to chill out for a while. It seems totally unnecessary for all the wise guy attitudes. Alot of testoserone; seems like you could seperate it like a curtain sometimes.
    I'm just here to read, and learn a few things, maybe make a friend or two. I'm planning on doing my first competition next summer.
    By the way freebirdmac weren't you getting ready for a comp. not long ago ?

  42. #87
    Administrator Mac's Avatar
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    I see the same jerk that was giving me shit was in the thread you were in. Just ignore them buttheads.

    Nice leg workout! Almost as good as sex, eh?

  43. #88
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    No. I'm not interested in competing. I'd just like to look like I maybe could. Pretty far from that.

  44. #89
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    Quote Originally Posted by MacTech View Post
    I see the same jerk that was giving me shit was in the thread you were in. Just ignore them buttheads.

    Nice leg workout! Almost as good as sex, eh?

    Thanks Mac, well close to sex anyway

  45. #90
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    Quote Originally Posted by freebirdmac View Post
    No. I'm not interested in competing. I'd just like to look like I maybe could. Pretty far from that.
    Well it's good that you take care of yourself. Keep up the good work.

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