Dukes daily log

[Hammerfit]

Workout went ok, just had alot of distractions. Eliptical Time 12:00 Distance: .99 Calories: 139.9 Db shrugs 50 x 20 x 4 Facepulls 70 x 20 80 x 20 x 4 Standing overhead press (on smith machine) 2 25 plates x 12 x 4 Cable laterals 20 x 12 x 4 Cable crunches 100 x 20 110 x 30

Great Training...keep up the hard work!

[DUKE56]

Leg night tonight was ok. Eliptical 12.00 distance .94 calories 127.5 Sitting calf raisers 90x20x4 standing calf raisers BW x 20 x 4 Standing heel raisers bw x 20 x 2 seated leg extensions 85 x 12 x 4 glute extensions 85 x 12 x 4 leg press wide stance to work inner thigh 230 x 20 x 5 Sitting leg curls 100 x 12 x 4

[DUKE56]

Thanks Hammerfit, I'm working trying to get ready for the Northwest Arkansas competition. Thanks for the support.

[mastersfreak63]

Leg night tonight was ok. Eliptical 12.00 distance .94 calories 127.5 Sitting calf raisers 90x20x4 standing calf raisers BW x 20 x 4 Standing heel raisers bw x 20 x 2 seated leg extensions 85 x 12 x 4 glute extensions 85 x 12 x 4 leg press wide stance to work inner thigh 230 x 20 x 5 Sitting leg curls 100 x 12 x 4

Strong looking workout...

[DUKE56]

Thanks Mastersfreaks, thanks for stopping by, I appreciate the good words. My mind is making me think what the heck am I doing, your too old to do this. I keep beating it back, with good words from good folks.

[DUKE56]

Recumbant bicycle
time 12.00
distance: 2.50
calories: 82.4

Seated calf raisers
90 x 12 x 4

standing calf raisers
bw x 12 x 4

Seated leg extensions
90 x 15 s 4 holding at the top

Glute extensions
100 x 12 x 4

leg press
320 x 12 x 2
330 x 20 x 5

[Hammerfit]

Thanks Mastersfreaks, thanks for stopping by, I appreciate the good words. My mind is making me think what the heck am I doing, your too old to do this. I keep beating it back, with good words from good folks.

You are never too old...tell your mind to shut the f...up next time it says that! Ha! Keep hittin it hard young man you're doing great!

[mastersfreak63]

Thanks Mastersfreaks, thanks for stopping by, I appreciate the good words. My mind is making me think what the heck am I doing, your too old to do this. I keep beating it back, with good words from good folks.

You are never too old...tell your mind to shut the f...up next time it says that! Ha! Keep hittin it hard young man you're doing great!

Damn right YOUNG man (men), ALL of us, LOL! My birth certificate says I am 49 but I swear someone screwed that up, I feel much younger.

[DUKE56]

Your absolutly correct sir, I just get tired and feel really old sometimes. I been working two jobs for almost 21 years. Now I'm adding all these workouts; I sleep really good.

[DUKE56]

Eliptical
Time: 12.00
Distance: 1.00
Calories: 139.5

Rotater cuff Exercise
10 lb x 20 reps x 4 changing directions each set

Shruge
50 x 20 x 4 two sets looking up and two sets looking down

Seated overhead press
45 x 10 x 2
45 x 9 x 1
45 x 11 x 1

Facepulls (pr)
100 x 12 x 4 up 30 pounds

Machine lateral raises
20 x 12 x 4

Stair stepper
Time: 17.00 minutes
Distance: 1.14
Calories: 146.5

[DUKE56]

I had a whey drink (with water) before workout and did ok. Seated calf raisers 90 x 15 x 4 Standing calf raiser Bw + 45 plate x 15 Bw x 15 x 3 Seated leg extensions 100 x 12 x 3 holding at the top Glute machine 100 x 12 x 3 leg press 180 x 20 200 x 20 x 3 Seated leg curls 40 x 12 x 4 per leg

Body weight is at 173, man this is tough.

[mrky03]

Hang in there, it is tough but it is worth it!

[DUKE56]

Weight is 172.0 goal is 170 anything after that is gravy. Oh gravy, I think I'll have gravy on my hamburger/pizza when this is all over in June. lol

[DUKE56]

Not much longer, weight at 170.2 Monday. Eating lots and lots of salads, chicken, turkey, and fish.
The muscles are starting to cut fairly nice imo. Still having issues around my waist. I think some of it is excess skin. I'll just have to deal with it, hide it the best I can I guess.

[DUKE56]

weight is 167 and I have 5 weeks till competition

[Hammerfit]

weight is 167 and I have 5 weeks till competition

If you're not already start doing tons of high rep/low weight cable work on the obliques and abs it will help tighten up waist

[DUKE56]

Thanks for the advice Hammerfit, no I haven't , but I will, I need those suckers looking right.

[masterschamp]

Broomstick twists...hundreds of em'. Old school but it works.

Keith

[DUKE56]

Completed my first competition and learned alot, and met alot of really good folks.

[Mac]

Completed my first competition and learned alot, and met alot of really good folks.

Hi Duke,

Congratulations. How did you do and any pictures to share with us?

Which contest was this?

How many pounds did you gain after the show?

Mac

[DUKE56]

I didn't place, it was the NWArkansas Natural bodybuilding competition. There were 6 in my class (50+) and I came in 6th.
There was a guy with parksans disease and had two difibulators implanted that were attached to his brain to control the shakes. He also didn't use the tanning. My wife and I talked about at length because I had alot of questions and the only thing we can figure out is that they were considering this may be his last competition. If that is the case I have no problem with their decision. I have asked several people and they all said I did well on my preliminarys, and I "nailed" my routine. All in all I had a blast and am thinking about how to change a few things for next year. First thing is I'm going to get with a nutritionist. I have all year to practice my posing and get new music and routine down. It will be different !!!
I haven't weighed yet that will come tonight.
I did eat pizza the night after the competition and the next day I had egg whites and turkey bacon. Lunch I had a steak and that night a venison burger on whole wheat. I'm not going to gain alot of weight, because it's to hard to lose it and don't want to get out of the habits I have gotten into (eating clean). I have to keep focused on the changes I'll be making.
I'll have to wait to see if I can get some of the photos blown up that my wife took.

[mrky03]

Sounds like a positive experience. You are right, nutrition is where it's at as far as getting contest ready.

[HeavyDutyGuy]

It sounds like you got robbed. Did you talk to the judges??

[Hammerfit]

As long as you enjoyed the journey is all that matters. None of us like to lose but if we learn from our experiences then you didn't really lose at all.

[DUKE56]

Sounds like a positive experience. You are right, nutrition is where it's at as far as getting contest ready.

My wife and I talked alot on the drive back home and agreed that this year we would consult a nutritionist and have a better more focused plan. I had faint abs, I know that was a part of my problem. Also first time jitters and no smile.

It sounds like you got robbed. Did you talk to the judges??

Yes, after the competition they had a party and I went to one of the judges and all he would say was I needed to come in leaner. I weighed around 164, 165 and I'm 5'8" tall. If the gentleman that had parkinsons got 5th because of it might being his last year to compete, I'm ok with that. I asked around to see if comparitively between him and me, I was in better condition or shape, I always got a positive answer. But it's ok, I had alot of fun, met some great folks and I'm trying to get back on track for next year. I don't feel that competing again until the abs are popping will do any good. I have to get a hernia fixed and heal, then get to work.
Unfortunitaly my wife was able to get a couple of photos so we'll have to order the pictures they took during the competition.

As long as you enjoyed the journey is all that matters. None of us like to lose but if we learn from our experiences then you didn't really lose at all.

I had alot of fun, and your right none of us like to lose, but if this may be the gentlemans last competition, I am okay with it. I have been saying I wasn't coming home empty handed, well, I got this great t-shirt. lol
Thanks to everyone for all the encouragement and information that was extended to me in the last couple of years.

[DUKE56]

Everyone tells me "abs are made in the kitchen" ok, but in my mind I'm thinking when you exercise other parts of the body it burns fat in those areas, as well as other places. I still can't wrap my mind around working abs doesn't burn fat in that area. Can someone fill me in a little about why working abs excessivly won't give me the abs I want?

[Hammerfit]

Everyone tells me "abs are made in the kitchen" ok, but in my mind I'm thinking when you exercise other parts of the body it burns fat in those areas, as well as other places. I still can't wrap my mind around working abs doesn't burn fat in that area. Can someone fill me in a little about why working abs excessivly won't give me the abs I want?

The abdominal muscles aren't any different than any other muscle in the body. The problem most people have is they carry more of their bodyfat in the ab area thus covering the muscles with a layer of fat which makes them appear smooth. If you train your biceps hard you will see they will develop easier than in the ab region simply because that is an area that is less prone to holding the bodyfat.

In men it's usually love handles and glutes where we hold most of the bodyfat. Most women it's the hamstrings and hips.

Keep training your abs hard once a week and then 2 more times but with less intensity and DIET! You must get the body fat down to show visable abs. If you train them without dieting they will be there, they just will under the layer of fat.

[Mac]

Abs are like any other muscle. If they are not developed, they won't show. My abs came from a lot of hard work and heavy crunches, twisting movements and using them to support my back vs. relying on a belt. If I did not train them hard, they would not show. Abs don't just appear from a good diet alone, in the same way your biceps wouldn't be any bigger if you never trained them.

[DUKE56]

Thanks Hammerfit and Mac, I'm going to be doing things a bit different. Last year I would train abs only a couple of times a week sometimes only once. This year I'm doing pushups, and abs more and doing squats and racksets/deadlifts instead of leg press. I spoke with an old powerlifting buddy and he suggested squats will work my whole body vs working individual muscles. So far I'm noticing a little difference, I feel stronger too. I also am incorporating creatine suppliment. I'm not to big on doing this yet I've noticed upset stomach more frequently when I take it. I use the six star drink mix. I know it's not the best but right now it's the best I can do. Thanks for all the support and help. I will be in better shape and I will be coming home with a placement.

[DUKE56]

Workout went well tonight.
Squats
90 x 10
140 x 5
160 x 5
180 x 5 x 4

Leg press
270 x 10
360 x 5
460 x 5
500 x 5 (I do believe it's a PR)

Wide grip pull up (assisted)
resistance set at 80 lbs
4 sets of 5 reps

Close grip pull up (assisted)
resistance set at 65 lbs
4 sets of 5 reps

Leg extensions
One leg at a time
130 x 5 x 5

Reclining leg curl
80 x 5 x 5

Eliptical
Time: 15.00
Distance: 1.20
Calories: 156.6
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[DUKE56]

Really good workout and a new dead lift number to put up, an increase of 10 pounds.

Deadlift
135 x 10
205 x 5
225 x 5
245 x 5
265 x 5
285 x 1 increase of 10 pounds

Sitting calf raisers
90 x 12 x 5

Leg press
180 x 5
250 x 5
270 x 5
340 x 5
360 x 5
400 x 5
410 x 5
450 x 3 struggled to press last rep out but completed last rep

Incline situps
10 degree x 40 reps
20 degree x 25

Eliptical
time: 15.00
distance: 1.18
calories: 153.1
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[DUKE56]

DB flat bench
60 x 10 (a little more than I was supposed to but it felt good)
70 x 6
80 x 6
65 x 6

BB bench
135 x 10
155 x 5
175 x 5
185 x 3
205 x 1 and 1 assisted

Cable crossovers
60 x 10 x 2
60 x 6 x 5

Incline curls
20 x 10
25 x 8 x 4

Eliptical
Time: 15.00
distance: 1.19
calories: 151.9
This was better than yesterday and I felt really good yesterday. __________________

[Mac]

Congrats on the new DL PR

[DUKE56]

Thanks Mac, it sure felt great to grab some decient weight.

[DUKE56]

---

Leg press
180 x 10
270 x 12
340 x 10
360 x 10
430 x 5
540 x 3
610 x 5 partials (it felt outasight to push that much weight)

Seated rows
90 x 10
100 x 10
110 x 10 x 4

Wide grip pull downs
100 x 10
110 x 10 x 4

Cable crunchs
120 x 12 x 2

Eliptical
Time: 15.00
Distance: 1.18
Calories: 161.7

Treadmill
time: 16.00
distance: 1.04
calories: 161.0
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[DUKE56]

I had alot of aggrivation and stress today, so I worked very hard tonight.

Leg press
270 x 20
320 x 20 x 4

Seated calf raisers
90 x 15
90 x 12 x 4

Standing calf raisers
BW x 15 x 4

Nautilus Seated Rows
180 x 10 x 4

Nautilus Rackset
270 x 10 x 3

Close grip pullups
BW x 9 x 3

Leg ups
Bw x 20 x 3

Eliptical
Time : 15.00
Distance : 1.18
Calories : 156.1

[DUKE56]

How the heck do you guys stay positive during the diet phase of competition readiness?

[Mac]

How the heck do you guys stay positive during the diet phase of competition readiness?

The desire to improve and be better than before.

[Hammerfit]

How the heck do you guys stay positive during the diet phase of competition readiness?

Who said they stay positive? Ha! Dieting down to single digit bf is no fun, anyone that tells you it is, is not the norm for sure. It's the guys/gals that fight through the lows and balance a somewhat normal relationship with their families are the strongest ones.

Takes mental toughness to get anything worth having in life. I always tell my clients, if you want something bad enough, you will do what it takes to accomplish it. Isn't that what it all boils down to, and you have to keep asking yourself that question over and over.

[mrky03]

The main thing is to have a solid plan that you have faith in and all you have to do is execute and follow through with. Nothing worse than second guessing yourself or taking advice from too many people. These things to me will keep you positive and on course.

[DUKE56]

The desire to improve and be better than before.

Thanks Mac, I've been busting a** since July 1, 2012 and have made some progress, which at my age is good. But I'll always want to do better (except for the weak days,LOL). Much appreciation.

Who said they stay positive? Ha! Dieting down to single digit bf is no fun, anyone that tells you it is, is not the norm for sure. It's the guys/gals that fight through the lows and balance a somewhat normal relationship with their families are the strongest ones.

I appreciate it Hammerfit, I'm starting the diet, IT SUCKS! But I know I have to do it to get whipped into shape for June this year. Gotta bring home the bacon this year, instead of being the pig. Oh just a note to what kind of wife I have. We'll be married 39 years January 8, this year. My youngest son when not caring for his pregnant wife (their first) yells support at me to do more. In a kind way. My oldest son Text's me support from Ft. Riley, Kansas and my sweet daughter kindly supports me in a soft voice.


Takes mental toughness to get anything worth having in life. I always tell my clients, if you want something bad enough, you will do what it takes to accomplish it. Isn't that what it all boils down to, and you have to keep asking yourself that question over and over.

The mental thing, hmmm sometimes I feel like if I don't think about it the better I do. Oh I do want it bad!

[DUKE56]

Ok, my first night back in the gym. I thought I'd be full of energy, but I wasn't as "energized" as I thought I would be.

Leg press
180 x 20
270 x 20
320 x 20
390 x 10 x 2

Deadlift
135 x 10
155 x 10
185 x 5
225 x 5
275 x 3
300 x missed

Seated calf raisers
90 x 10
90 x 15 x 4

Pull ups semi wide grip
bw x 10
bw x 7 x 2

inside grip pull ups
bw x 10 x 2

leg ups
bw x 25 x 2
bw x 20 x 1

Eliptical
Time: 15.00
Distance: 1.20
Calories:165 x 5

[masterschamp]

Doing anything the right way is often times the hard way....hang in there!!

Keith

[DUKE56]

Thanks Masterchamp, I'm gona keep doing the work, got till June.

[DUKE56]

OK, so tonight I went with intentions of working legs, which I did some. Then I think, just from how I feel, I killed a back workout.

Leg press
180 x 15
270 x 15
360 x 15 x 4

Cable crossovers
20 x 12 x 5

wide grip pulldowns
100 x 15 x 3

reverse grip pulldowns
100 x 15 x 4

leg raisers
bw x 25 x 2

Eliptical
Time: 15:00
Distance: 1.19
Calories: 164.4

Tanning booth for 8 min.
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