Dukes daily log

[DUKE56]

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

[DUKE56]

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

[DUKE56]

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

[DUKE56]

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?)

[Hammerfit]

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

[GirlyMuscle]

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!

[DUKE56]

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.

[DUKE56]

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.

[Hammerfit]

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

[DUKE56]

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.

[DUKE56]

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)

[DUKE56]

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

[DUKE56]

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

[DUKE56]

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

[Baldiewonkanobi]

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

[DUKE56]

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.

[DUKE56]

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

[Baldiewonkanobi]

Squat machine? Not familiar. Can you find a pic on the web and post it?


Baldie

[DUKE56]

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.

[DUKE56]

This is it

[DUKE56]

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

[DUKE56]

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

[Mac]

Great workouts Duke. It's nice reading the positive vibes in your journal. Feeling your oats... classic.

Keep it up!

[DUKE56]

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.

[DUKE56]

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

[DUKE56]

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.

[DUKE56]

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

[Mac]

Great workouts Duke. Keep it up!

[DUKE56]

Thanks Mac, I appreciate the positive support. It really helps alot.

[DUKE56]

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

[DUKE56]

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

[DUKE56]

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!

[DUKE56]

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

[Rick Prince]

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.

[DUKE56]

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 ?

[DUKE56]

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

[Mac]

Great workout on the wheels Duke. Did you stop logging your workouts or miss a few?

[DUKE56]

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.

[DUKE56]

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

[freebirdmac]

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.

[DUKE56]

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 ?

[Mac]

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?

[freebirdmac]

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

[DUKE56]

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

[DUKE56]

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.