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Thread: Dukes daily log

  1. #106
    Administrator Mac's Avatar
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    Great workout Duke. Your bench press looks like your training for a max single. I would drop the weight and increase the reps from 5 to 8-12 rep range. This will improve hypertrophy vs. strength.

    Example Bench Press
    135x12 155x10 175x8 185x5 155x rep to failure and maybe one more set.

  2. #107
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    Thanks, I've been trying to up my bench by 5 lbs per week. Your way makes more sense than what I've been doing. Your way I can see will build more muscle.
    What did you think of the workout on 10-21-10 ?
    Tonight is chest and arms night. I'll give your suggestion a shot and post the results on what weights I was able to do. I'll try to get up to 185. Thanks for the help it's really appreciated.

  3. #108
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    Tonight I got a late start. My wife told me there was a bird in the flu of our fireplace, so I had to reach in and grab the bird and throw it out the door. Here's how the workout went.
    Bench
    135 x 15
    155 x 11
    165 x 7
    185 x 4
    135 x 10
    V bar cable tricep
    90 x 20
    100 x 15 x 4
    90 x 10
    Straight bar cable curls
    80 x 20
    90 x 15 x 3
    90 x 10
    Lat - straight bar
    90 x 20
    90 x 14
    90 x 10
    Cable lat pull downs close grip
    120 x 9 failed on 10
    110 x 10 x 2
    Situps
    30 incline

  4. #109
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    Default Another night of trying something different.

    I was feeling pretty good tonight, so I changed up my workout a little to see what I could really do. Here's how it went
    Rack sets
    90 x 10 Sumo style
    90 x 10 Regular style
    180 x 5 Regular
    270 x 1 Regular
    305 x 1 Regular
    180 x 10 x 4
    Leg press
    180 x 20
    270 x 10
    320 x 10
    320 x 5 x 6
    320 x 10
    Leg curl
    80 x 20
    100 x 12 x 4
    Leg extension
    100 x 12 x 4
    Leg raisers
    3 sets of 20
    Calf raisers
    4 sets of 20
    I couldn't believe I did all that

  5. #110
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    Nice workout Duke. Can you walk today?

  6. #111
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    Not very well. I kinda have this odd step. Well actually I kinda drag my toes a little. You should have seen me trying to get up the steps to the second floor of our office building. Thank God for walls to lean on.
    Oh, if I'm not mistaken, the 305 is a PR since I've started working out in the last 3 years. Of course it's only racksets, but I had to pull twice to get it started. I had forgotten how good it felt to handle heavy weight. I did notice the Sumo style was easier to do. I may start doing that when I get up to heavy weight. I'll just have to wait and see.

  7. #112
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    Quote Originally Posted by DUKE56 View Post
    Not very well. I kinda have this odd step. Well actually I kinda drag my toes a little. You should have seen me trying to get up the steps to the second floor of our office building. Thank God for walls to lean on.
    Oh, if I'm not mistaken, the 305 is a PR since I've started working out in the last 3 years. Of course it's only racksets, but I had to pull twice to get it started. I had forgotten how good it felt to handle heavy weight.
    I often get laughed at by family when they see me staggering from a good leg workout.

    Be careful with those singles. PRs are wonderful things and I like to set them too but it is usually a 3-5 rep set for a heavier weight or what I can do 10 times. If I do a single it's because I overestimated my strength that day or am just plain wiped out.

  8. #113
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    Yeah, I was feeling my oats last night and thought I'd play HEMAN. But found out that I'm not quite where I thought I was strengthwise. But I'm getting there. Slowly but surely. I was quite excited last night but didn't have the energy to jump up and down. Majorly sore. But that's a good thing.

  9. #114
    FREAK freebirdmac's Avatar
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    Nice leg workout! When the sight of stairs and curbs make you want to cry, you know you did good

  10. #115
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    Thanks freebirdmac, your right, absolutly right!

  11. #116
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    Duke, be careful of stairs. Ax told me to change my leg day to mondays. That worked one time. Tuesdays I have to take a reading inside of the Dam, (I work @ a hydro/power house) 278 steps almost straight up with no landings... fine, until you have to go back down with rubbery legs.

  12. #117
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    Default Oh geez!

    Quote Originally Posted by bryantone View Post
    Duke, be careful of stairs. Ax told me to change my leg day to mondays. That worked one time. Tuesdays I have to take a reading inside of the Dam, (I work @ a hydro/power house) 278 steps almost straight up with no landings... fine, until you have to go back down with rubbery legs.
    Thats alot of stairs at one time, and your right, a firm grasp of the railing is not optional.

  13. #118
    GYM RAT JoeB8962's Avatar
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    Hey Duke - What's your plans for this next year, will you be stepping on stage at the AR? A few of us have been talking and we're trying to get all the guys that have done the show in the past to come back and have a loaded 50+ lineup. Probably bad news for me, but if you want to be the best you must beat the best is the way I see it!

  14. #119
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    My plan is of right now to do my first natural competition next summer. I've got alot of work to do. I gotta get some legs in shape. I just looked at your avi. I'm not quite as big as you are. Flexed my arms are 15+". The rest of me I haven't taken any measurments lately. Like I said this is my first experience and I am struggling with how to do this. I was a powerlifter in my younger days, so this is new to me. I need to find someone to give me some feedback on what I need to do but I don't know anyone to give me feedback on where I'm at right now.

  15. #120
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    Brother I'm not going to outsize anyone..I stepped onstage Oct 9th around 170 with a little over 17" arms. That was my third show I've ever done. Every show so far I've been the lightest competitor in my class but I've placed at every show. Don't worry about how big you are. It's all about what is pleasing to the judges eye. If you have symmetry, good proportion, you are in shape and can present yourself, you will appear much larger.

    As far as feedback thats what sites like this are for, but with that said take everything with a grain of salt what works for me might or might not work for you. It's up to you to find out what works and what doesn't. That goes for training and diet alike. That's what I find so cool about bodybuilding every show I've prepped for I've learned more each time about how my body reacts, it's like putting a puzzle together, some pieces fit others don't.

    What I have tried to do is find other bodybuilders with similar physiques to mine and pick their brain as for as training and diet. Use what works, throw out what did not.

    Now with all that said what I have found to be the most important part of this whole puzzle is what I've put in my body. I trained hard since I was a kid in High School but never knew about proper nutrtion and supplementation. No one is going to be able to tell you what is the correct diet for you, it may be keto or it may be low fat or a combo. But like I said that's what makes this sport so cool, finding out what works for you!

    Best of luck, if your in the Russellville area let me know will hook up and train together sometime.

    Gary

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