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Thread: Dukes daily log
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07-13-2010, 03:53 PM #31
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FINALLY GOT BACK TO ROUTINE, MY SON WAS THERE AND WE WORKED OUT TOGETHER. THIS IS MY WORKOUT FOR LAST NIGHT.
FLAT BENCH
BAR x 5
115 x 1
135 x 1
155 x1
INCLINE DB BENCH
40 x 10
50 x 10
55 x 10
50 x 10 x 2
SITTING HAMMER CURLS
35 x 10 x 4
SITTING SHRUGS
50 x 10 x 4
CABLE TRICEP PULLDOWNS
100 x 10
110 x 10
120 x 10 x 4
EZ CURL BAR
70 LBS x 10 x 3
HANGING LEG RAISERS (FOR ABS)
4 SETS OF 20 WITH A SET OF 10 INCLINE SITUPS BETWEEN SETS OF LEG RAISERS.
I CAN REALLY FEEL THE TRICEP AND AB WORK FROM LAST NIGHT (SORE
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07-13-2010, 06:27 PM #32
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07-14-2010, 10:16 AM #33
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No, not this time, i have a rotater cuff injury i have been taking it easy and just now getting back into a little bit of weight. I've been told i need do more reps than 1 for the rom. I'm planning to up it to 5 and see how the shoulder hangs in there. It's been doing pretty well so far. I just ice it down for about 45 minutes after workout.
In your opinion should i up it to 5 or ten?
I don't know if i ever put this up or not, but in my younger days i powerlifted in the 165 lb class. When i quit i was lifting 975 between the three lifts with a 425 deadlift, 325 squat, 225 bench. I got as far as 270 bench before having to backoff for the shoulder. I miss those "good ole days".
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07-14-2010, 10:42 AM #34
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07-14-2010, 12:54 PM #35
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I'll try that monday when i do flatbench again. Thanks for the advice.
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07-14-2010, 03:56 PM #36
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LAST NIGHT I WAS BUMMED OUT. THE WIFE SAYS I'M AT THE GYM TOO LONG. OH BROTHER.
MY WORKOUT WAS LIKE THIS.
RACK SETS 140 LBS x 10 x 2
160 x 10
270 x 10 x 3
REGULAR DEADLIFT
225 x 10
LEG PRESS
180 x 10
270 x 10
320 x 10 x 4
ELIPTICAL
20 MIN 200 CALORIES
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07-15-2010, 08:45 AM #37
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CABLE ROWS
100 x 10
110 x 10
120 x 10 x 4
INCLINE DB BENCH
40 x 10
45 x 10
50 x 10 x 4
SITTING DB HAMMER CURLS
40 x 5 x 5
SITTING DB SHRUGS
45 x 10 x 4
CABLE TRICEP PULLDOWNS
100 x 10
110 x 10
120 x 10
130 x 10 x 4
CABLE LAT PULL DOWNS
90 x 10
100 x 10 x 4
TWO SETS OF 30 SITUPS
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07-15-2010, 08:49 AM #38
That is one day's workout? How long does it take you to do that?
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07-15-2010, 09:57 AM #39
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About an hour and a half or two hours.
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07-15-2010, 11:05 AM #40
Two hours is too long to be in the gym at our age.
How many days a week do you workout?
I would split up your workouts or move cardio to your off days, but that's just me.
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07-15-2010, 04:30 PM #41
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I work out 4 days a week, time is my worst enemy. I work two jobs and that cuts back on the available time i have. I usually don't workout on friday, saturday or sunday unless i miss a day during the week. Those are my rest and healing days.
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07-19-2010, 10:21 PM #42
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FLAT BENCH
BAR x 10
95 x10
115 x 10
135 x 5
SITTING INCLINE DB BENCH
40 x 10
50 x 10 x3
50 x 8 x3
SITTING DB HAMMER CURLS
40 x 10 x 4
SITTING DB SHRUGS
50 x 10 x 4
EZ CURL BAR
75 x 10 x 3
TRICEP CABLE PULL DOWNS
100 x 10
110 x 10
120 x 10 x 4
HANGING LEG RAISERS (ABS) 4 SETS OF 20 WITH A SET OF 10 INCLINE SITUPS BETWEEN.
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07-21-2010, 08:36 AM #43
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YEAH I'M GONA HAVE TO CUT TIES WITH THE SKINNY COW EXCEPT ON CHEAT DAYS.
TONIGHT WENT LIKE THIS
DEADLIFTS,
WARM UP 135 x 10
180 x 10
200 x 10
225 x 10 x 3 (THEN SOMETHING IN MY LEFT REAR RIB CAGE POPPED AND WILL POP IN AND OUT)
LEG PRESSES
270 x 10 x 4
ELEPTICAL FOR 17 MINUTES.
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07-21-2010, 09:17 PM #44
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CABLE ROWS
90 x 10
100 x 10
110 x 10 x4
INCLINE DB BENCH
40 x 10
50 x 10 x 4
DB BENCH
40 x 10 x 4
EZ CURL
75 x 8 x 4
CABLE TRICEP PULLDOWNS
100 x 10
110 x 10
120 x 10 x 4
LEG RAISERS
4 x10
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07-22-2010, 10:51 PM #45
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90 minutes on the eliptical, burned 208 calories. Weight 187.0. I was hoping for 186.whatever, but not happening tonight.
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