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Thread: Dukes daily log

  1. #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

  2. #32
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    Quote Originally Posted by DUKE56 View Post
    FLAT BENCH
    BAR x 5
    115 x 1
    135 x 1
    155 x1
    I assume that's a typo and was supposed to be 10 reps, not 1?

  3. #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".

  4. #34
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    Quote Originally Posted by DUKE56 View Post
    In your opinion should i up it to 5 or ten?
    I would drop the weight and increase to 10 reps if it doesn't cause any discomfort.

  5. #35
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    I'll try that monday when i do flatbench again. Thanks for the advice.

  6. #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

  7. #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

  8. #38
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    That is one day's workout? How long does it take you to do that?

  9. #39
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    About an hour and a half or two hours.

  10. #40
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    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.

  11. #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.

  12. #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.

  13. #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.

  14. #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

  15. #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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