Dukes daily log

[DUKE56]

I had a great workout tonight. The arms are trashed.
WEIGHT X REPS X SETS
BENCH
135 x 5
175 x 5
225 x MISS
205 x 1
175 x 5 x 4
DB Incline Bench
50 x 5 x 4 thumbs in, thumbs toward head
DB Bench
60 x 5 x 4 thumbs in, thumbs toward head
50 x 5 x 4 thumbs out
DB curls
35 x 5 x 4
Tri's
30 x 5 x4 thumbs in, thumbs down, thumbs out
EZ curl bar
65 x 5
75 x 5 x 4
Hammer strength chest and tri's
90 x 5
160 x 5
180 x 5 x 3
180 x 5 x 1
Tried one set of dropset on curls and tris
ds curls
26 x 20 x 1
tri's
26 x 20 x 1

[DUKE56]

Worked the legs pretty hard tonight. I had to alter the workout a bit tonight.
Smith Machine squats
90 X 10
160 X 5 X 4
Precor Super Squat Machine
Reverse squats (facing the backrest)
270 x 5 x 2
360 x 5 x 2
Leg press (up high on foot board)
180 x 5 x 2
180 x 15 x 2
Leg extensions
120 x 5 x 3
90 x 20 x 1
Leg extensions
115 x 5 x 4
Leg curls
85 x 5 x 3
65 x 15 x 1
I'm still trying to find a happy medium.
I did have a competing female bodybuilder tell me that I was getting smaller.
Is that a good thing ?

[DUKE56]

I guess all the good workouts finally caught up with me. I struggled a bit last night . I did a little of the muscle confusion.
Bench
135 x 5
155 X5
175 X5 X 2
165 X 6
155 X 8
135 X 10
DB bench
40 X 12 X 4 thumbs in, then thumbs toward head
DB Triceps
30 X 12 X 4 thumbs in, then out, then down
DB curls
30 X 12 X 4

[Mac]

Duke, you had asked me about a routine to make your arms grow. One of the things I had suggested was to move them to a day when you only work your arms and increase the volume.

Do the chest and arms separately and increase the total sets for biceps and triceps and I am sure you will see better results.

I have had several days of late where my workouts caught up with me and it was a struggle to finish.

[DUKE56]

Duke, you had asked me about a routine to make your arms grow. One of the things I had suggested was to move them to a day when you only work your arms and increase the volume.

Do the chest and arms separately and increase the total sets for biceps and triceps and I am sure you will see better results.

I have had several days of late where my workouts caught up with me and it was a struggle to finish.

I hate to ask this of you, because I feel I am imposing on your time.
Just a brief example would be greatly appreciated. Me getting old really stinks.

[Mac]

I hate to ask this of you, because I feel I am imposing on your time.
Just a brief example would be greatly appreciated. Me getting old really stinks.

I could only suggest to look thru my journal in the link below. I try to get a minimum of 15 sets for biceps and triceps each. You may want to do less and work up to that volume.

Here is an example for biceps

Cable Curls
5 sets 15 12 10 10 8 reps

Seated incline DB curls
3 sets of 10-12 reps

DB Hammer curls
3 sets 10-12 reps

DB concentration curls
3 sets 15 reps

[DUKE56]

I'm haveing a senior moment and I can't remember if I thanked you or not. I did check your training journal and saw a few things I think I'll try.

[DUKE56]

Tonight started out strange. The bench press felt heavy (it is the second time to workout bi's and tri's with the chest and what ever else).
Rotater cuff
3 sets of 10 at 20 lbs
Bench
135 x 5 x 2
155 x 5
165 x 5
185 x 5
205 x 1
165 x 5 x 4
DB bench
50 x 10
50 x 5 x 4
rope, cable triceps
80 x 20
80 x 15
80 x 12
80 x 10
v bar, cable triceps
80 x 20
80 x 15 x 2
80 x 20
V bar cable curls
80 x 15 x 4
Cable curls straight bar
80 x 20 x 4
Reverse cable curls
50 x 15 x 4
Cable lat pull downs
100 x 20
100 x 12
90 x 12
90 x 10
I know this is alot different than what I've been doing, but I just felt good after I got through with flat bench and had alot of frustration. I don't know if what I did was a good idea, but it just felt "GOOD". I could see a really good pump in the mirror also.

[axioma]

If it feels good do it! Consistency is what counts, so keep it up.

[DUKE56]

Thanks Axioma, I'm just trying to get some muscle size. What I did last night has made me sore so something must have been good.

[vetbodybuilder]

hey hows i goin, ive seen ur progression and i must say congrats. with shoulder issues, i have worked out with a few guys whove had them. while i was in the marine corps we used to do an exercise called the "sun gods" corny name i know but they work and they are super easy. stand straight up, arms out and paralell to the ground and make small circles forward for a certain rep count and then go in the opposite direction, then hold your arms out in front of you... small circles inward the out for a certain rep count, then, hold them above your head and circle in an out as well. i suggest startn with 23-30 reps in one direction, no weights for this one ur arms are gona be enough lol. an its supposed to be all one fluid motion, so no stopping. since my buddies have been doing this they have noticed great improvements in there shoulders and a lot less pain. best of luck to ya sir!

[DUKE56]

Thanks for the headsup. I'll give er a try, oh and thanks for the compliment. It's greatly appreciated. I'll keep in touch and let you know how it's going.

[vetbodybuilder]

btw how does one start there own log for this site and i also see that it says im a pencilneck lmao, how is all that changed?

[DUKE56]

Pencilneck is a beginner that hasn't posted much from what I understand. I don't know about you but I didn't like the title much.
Start a new thread and put your av title on it. I think they took pity on me and fixed it for me. (senior moment)

[DUKE56]

Tonight seemed like a marathon workout. I feel like I need to spread out my workout but I only have 4 days to workout each week.
Bench press
135 X 5
155 X 5
165 X 5
185 X 5
205 X 1
215 X 1
225 X1 (missed)
220 X1
225 X 1 (first time since making the comeback from shoulder pain)
Incline db bench
50 X 5 X 4 thumbs in, thumbs out
flat db bench
60 X 5 X 4 thumbs in, thumbs down
50 X 5 thumbs out
Tricep db bench (kinda like skull crushers but with db's)
35 X 5 X 4 thumbs in, thumbs out, thumbs down
Leg raisers
4 sets of 20
dips with bw
1 set of 10
2 sets of 5