PDA

View Full Version : Duffman can't breathe



Duffman
03-27-2006, 10:13 PM
Well i've decided i want to be more than just the casual work out person i've been for the last few years so i'm keeping this journal to track my progress.

I'll be using my favorite 6 day split cause i'm a gym rat and don't like working out less than 6 days a week.

I am also trying to cut since i have a fairly high bf%, probably around 20. If anyone would care to guess from my pictures i'd appreciate it.

My split is

sun - chest, tri (light weight high reps)
mon - back, bi (light weight high reps)
tue - leg (light weight high reps)
wed - chest (heavy weight low reps)
thur - back (light weight high reps)
fri - (light weight high reps)


So i guess ill put my workout for yesterday on here too.

Sunday - Chest (no tri's)

warm up
flat DB press 10x80, 10x100, 10x110
pec dec 10x120, 10x130, 10x140
incline BB 10x170, 10x180, 10x190

This was a pretty good workout though i was disappointed cause my partner didnt show and that brought me down a little and is also why i used dumbells.



Today, Monday - Back, Bi

Warmp up
dead's 10x215, 10x245, 10x275
seated row's 10x140, 10x150, 10x160
pull down's 10x120, 10x130, 10x150
Seated bicep curls 10x25, 10x30, 10x35
Hammer curls 10x25, 10x30, 10x35


Today was also a good day and i was quite excited to do dead's for some reason. I was somewhat happy with my deads but they could have been better cause my grip was slipping.

My diet for today

4 boiled eggs
2 scoops whey + 16oz milk
can of tuna
fruit smoothie
2 scoops whey + 16oz milk
can of tuna

Totals 2214 calories 46g fat 193g carbs 254g protein.

My diet is rather bland since i live in a dorm and our cafe only serves vegetarian food, so i have to get alot fo protein from my whey. tuna is delicious and a great source of protein so i am using that as well. Also had a Monster energy drink cause it gives me the energy to sit through some fairly boring engineering classes. I am also taking a multivitamin due to my lack of vitamins in my diet. So i think that's it for now.

PS:I attached some pics

Duffman
03-27-2006, 10:31 PM
I guess i should also add that my goals are to drop from 235 to about 210 and hopefully get my bf% down under 15%.

Coke
03-28-2006, 05:32 AM
Getting your protein from whey and tuna ain't too bad for stricter diets...the pics are good, you got natural size and will restructure your body well. The calves and quads are crazy, you definitely ain't new to this, lol.

Good luck with your new program.

Duffman
03-28-2006, 10:55 AM
Thanks for the compliments. Yeah i got my moms side of the genes and her family is all pretty large naturally. I'm hoping that ill be able to stick to this diet. I would really like to have more muscle definition and a little mroe to show for my effort.

Duffman
03-28-2006, 07:15 PM
Tuesday - Legs

Warm up
Squats 10,205, 10x215, 10x225
Horizontal leg press 10x465, 10x485, 10x505
Leg curls 10x130, 10x160, 10x180

Well my legs were really sore from my deadlifts yesterday so it was a bit harder than normal for me to work out as heavy as i would normally. I felt pretty good for the leg curls though.

Totals 2306 cals 66g fat 201g carbs 228g protein

McIrish
03-28-2006, 07:18 PM
Yeah man, sick wheels. I think after you get your diet really in order you'll hit the elusive holy grail of weightlifting - body recomposition, ooooh, ahhhh. I hear gaining muscle and losing fat at the same time is a good thing.

sharkall2003
03-28-2006, 07:23 PM
Just thought I would let you know your gastrocks are larger than my thighs. Legs looking excellent. Keep up the hard work and no doubt you will be looking great.

Duffman
03-28-2006, 08:17 PM
thanks both of you. i dont even know what gastrocks are but ill take it as a compliment haha.

Duffman
03-29-2006, 09:54 PM
Wednesday - Chest

Warmp up
Bench press 5x205, 5x225, 5x235, 5x245, 5x255
Decline press 5x225, 5x235, 5x245, 5x255, 5x265
Incline press 5x155, 5x165, 5x175, 5x195, 4x225


Today was an awesome workout for me. As you can see i hit 255 5 times and my current best is only 265 so im hoping i can blow that away now. On the decline i got a fairly strong spot for my last 3 reps on the last set but i was still quite excited about that. When i started my incline i was exhausted as evident from my starting weight but i started feeling good after a few sets and so upped it considerably. I was very happy to get 225 4 times after all of that workout too. Pretty much everyone of those last sets were pr's for me.


Now for the bad news i had some trouble getting my diet properly today and had to squeeze in some extra food to make up for it and definitely got too many carbs today.

Totals 2188 cals 36g fat 291g carbs 177g protein.

Overall an excellent day.

HoTShoT_KiD
03-29-2006, 11:25 PM
thanks both of you. i dont even know what gastrocks are but ill take it as a compliment haha.

gastrocnemius....calf muscle :thumbup:

Coke
03-30-2006, 05:45 AM
Super chest work on all three benches, starting off here in an excellent way.

Duffman
03-30-2006, 08:06 AM
Thanks, CoCoa. It's good to hear some positive reinforcement.

Duffman
03-30-2006, 06:33 PM
Thursday - Back

Deads 10x135, 225x5, 275x4, 295x3, 315x2, 405x1.
Lat pulldowns 5x150, 5x170, 5x180, 5x190, 3x200


I felt a small twinge in my back after this that was carrying over from my deadlifts so i decided id stop there and not push it too much more. I was quite happy with my deads as i hit my max again during my workout.

Today's diet was better than yesterday.

Totals 2176 calories 53g fat 199g carbs 224g protein.

I'm trying to find a substitute for my fruit smoothie i have everyday since it has 80g carbs and id like to lower that a little.

Coke
03-31-2006, 04:18 AM
Props for the hardcore 4pps deads, doing singles that way usually means you went all out.

Duffman
03-31-2006, 08:04 AM
well officially i didnt have 4 pps cause the first 2 plates i put on were smaller than all the other plates at my gym so it was 2 plates, 2 35's, 10, 5 and 5 lb collars on each side. but yeah 4 pps would have looked more impressive i think.

Duffman
03-31-2006, 09:06 AM
so im not sure if this means im working out too much or not but i just got out of the shower and while i was drying my back off i accidentally ripped my towel in half. Im gonna take it as a good sign.

f=ma
03-31-2006, 09:20 AM
nice deads bro.. lifts looking real solid

just wanted to stop in and say that duffman's lines from the simpsons crack me up

Duffman
03-31-2006, 09:28 AM
yeah that's why i chose him. he's funny and he's ripped.

Duffman
03-31-2006, 04:09 PM
Friday - Legs

Squats 10x135, 185x5, 205x5, 225x5, 245x5, 255x5
Seated leg curls 5x185, 5x200, 5x205, 5x205, 5x205


That was it for today. I never seem to have that great of a squat day. I'm pretty sure it's cause im scared to not be able to finish a set and have to use the spotter bars to keep the weight from crushing me. Also we have almost nothing at my school for legs besides squats and a leg curl machine. the other leg stuff is hip flexor stuff which i have no desire to do.

Overall im feeling ridiculously exhausted most of the time except right after i eat. I have been having a real hard time trying to sleep too for some reason. Normally it would take me about 30-45 minutes to fall asleep but this whole week since i started to diet it's been taking me more like 2-3 hours. last night i went to bed at 9 hoping i would be able to finally get some sleep and the last time i saw the clock it was 12:45. i dont know what the deal is but i hope it stops soon.

I would also kill somebody if it would let me eat a whole pizza and not effect my diet, which today looks like exactly like yesterday cause i ate the exact same thing. im gonna go to the store in a bit to try and change this up a little.

Coke
04-01-2006, 07:23 AM
My sleep gets affected too the less I eat, maybe the diet is associated with the problem. Squats are ace imo.

Duffman
04-01-2006, 10:11 AM
i had decided to up my calories just a little bit yesterday because i think im too far under my maintenance and that really helped me sleep much better. i raised my calories from 2200 to 2500 and last night i would say i fell asleep in about 5 minutes and didnt wake up early like i normally do. im definitely pleased with the decision to eat more now.

deeder
04-01-2006, 10:59 AM
I found it alot easier to fall asleep if I was full at night... If I went to bed hungry it would take me a long time to fall asleep...

I'd keep the calories the same as you were before (if you're losing at an acceptable rate) and simply adjust when you have your meals...

Workouts are looking solid too bro!

Duffman
04-01-2006, 11:26 AM
That could be it too cause when i ate my extra calories it was about an hour before bed. but i still think i should keep my calories up to 2500. i think that will still make me lose weight at a good rate.

Geeper
04-01-2006, 01:44 PM
I've been using a similar split (except the heavey at the start of the week when I'm fresh) and getting great results over the past 2 months. But really I'm just posting to watch your journal.....

Duffman
04-01-2006, 02:22 PM
hmmmmm i wonder if i should try that as well. it's an interesting idea especially cause i like heavy sets better than high rep sets. the more i think on it the more im inclined to try it. thanks for the post and hopefully my journal is interesting enough for you.

Duffman
04-01-2006, 08:34 PM
well saturday has been officially dubbed my cheat day. i had about 2700 calories today and some delicious fettuccine alfredo for lunch. Macros look like this

Totals 2662 calories 78g fat 285g carbs 207g protein.

Far too many carbs but since it was my cheat day i couldn't resist that fettucine alfredo when i saw it. it was so insanely delicious too. also my new bag of protein came today which is excellent cause im taking 4 scoops a day and i was almost out of my other bag and i ordered this stuff about 2 weeks ago and fedex almost screwed it up big time. for some reason they sent it to kent then to auburn then to kent (which miraculously took 3 days), which if you know anything about washington you would know that if you started at the farthest ends of auburn and kent it would take you max of 2 hours to go from one end of kent to the other end of auburn. then on the online tracking thingy it said it went to moses lake and then to pasco which is good but said it was delivered in auburn which is bad cause thats where my home is and thats 5 hours away from me right now. but thankfully auburn meant college place so i got it. that probably makes no sense at all.

by the way ON 100% whey protein is delicious and i can get a 10lb bag for $54.99 w/shipping. so i highly recomend it to anyone who needs protein.

Duffman
04-02-2006, 03:09 PM
Sunday - Chest

Well I decided i liked Geeper's idea so I did heavy today instead of high reps.

Bench Press - 135x5, 185x5, 225x5, 235x5, 250x1, 255x1, 260x1, 265x1, 270x1, 275x1, 280 failed.
Incline DB fly's - 25x5, 30x5, 35x5, 35x5, 35x5
Dips - BW +25x5, BW +30x5, BW+35x5

So that wasn't quite as much volume as i was hoping for but i was happy cause i set a new max on my bench today. I also wanted to do some pin presses today instead of bench but i found out that either the pin's would have to be about .5" off my chest or 6" off my chest. I don't think either one of these were very good so i didn't do it. Out of curiosity does anyone know what a good distance for pin press is?

Also played some flag football today for about an hour. Not very high intensity today as only a few people showed and most of them were pretty bad.

Duffman
04-02-2006, 03:09 PM
oops double post.

f=ma
04-02-2006, 08:30 PM
nice looking bench day
where do you get whey that cheap bro.. im almost out of ON

Duffman
04-02-2006, 08:47 PM
I got mine off ebay. sounds stupid and some people don't believe it's safe but i make sure i only buy from people who have tons of good feedback.

here's where i got mine

http://cgi.ebay.com/Optimum-Nutrition-100-Whey-Gold-Standard-Protein-10lb_W0QQitemZ9504880633QQcategoryZ40963QQrdZ1QQcmdZViewItem

if you don't trust ebay heres another one for $2 more
http://proflexsports.com/Merchant2/merchant.mvc?

Duffman
04-03-2006, 07:15 PM
Monday - Back

Deadlifts - 10x135, 5x225, 5x275, 3x305, 1x365
Chin-ups BWx5, BWx5, BWx4
Bent Over rows - 135x5, 155x5, 185x5

Today was a pretty crappy workout. I started sweating quite bad during my deadlifts and i couldn't finish my sets. i tried 365 for a second and it actually fell out of my hands cause i was sweating so much. Chin ups are just plain bad for me. i could barely do those 3 sets. On the bent over rows my back was so sore from the deads i could barely do any weight on it. All in all a pretty bad workout.

Coke
04-04-2006, 05:39 AM
Very solid effort imo, nice you even tried doing bb rows after the deads...good numbers on your flat bench too.

f=ma
04-04-2006, 03:10 PM
if youre sweating you could try using just a little bit of chalk to absorb the moisture in your hands

nice work all in all though bro

Duffman
04-04-2006, 05:42 PM
i dont have any chalk and neither does my gym but i may have to look into getting some

Duffman
04-04-2006, 08:16 PM
Tuesday - Legs

Squats 135x10, 185x5, 205x5, 225x5, 225x5
Leg Press - 430x5, 515x5, 515x5, 515x5

My cutting is certainly not helping me hit any more new records i think but thats to be expected. it's getting hard to do anything beyond my first set cause ijust wanna fall over and take a nap after that.

diet today is

Totals(cal/f/c/p) 2545 90 221 216

Coke
04-05-2006, 06:46 AM
Good leg training, and sure everyone gets weaker while cutting up but no doubt you're paying the cost to be boss.

f=ma
04-05-2006, 07:37 AM
nice work bro, perservere and youll definitely have success with cutting. just make sure to actually count cals lol, which is why i failed in cutting

Duffman
04-05-2006, 09:11 AM
i've been counting them. trying to keep it between 24-2500. it's horribly tiring though so that worries me because im not sure how long i can force myself to do it when it seems to drain me so much.

however i already feel more cut even if nothing has happened yet

Duffman
04-05-2006, 07:48 PM
Wednesday - Chest, Tri

Bench Press 10x135, 10x185, 10x205, 6x235
Incline DB Press - 13x75, 10x75, 10x75
Flat DB fly's - 10x25, 10x25, 10x25
CG Bench Press - 10x135, 9x185, 8x185
Tricep Pushdowns - 10x130, 10x150, 10x170 (these are clearly inflated due to the 6-7 pulleys attached to the weights)

Overall i felt it was an awesome workout. I havent done close grip in a long time so that was interesting. After i finished my last set my tri's were so tight it felt like there was a magnet between them trying to pull both of them together.

the diet today looked pretty good i think.

Totals (cal/f/c/p) 2567 81 220 240


Also on an unrelated note, today i decided what im gonna do for my senior project for engineering. Me and a few other people are gonna put together an open-wheeled racecar and enter it into the SAE competition. I'm insanely excited about that so i felt much more energized today than i've been feeling. I alos ordered some microlactin last night so hopefully soon i wont be quite so sore after all my workouts.

f=ma
04-05-2006, 08:04 PM
SAE as in sigma alpha epsilon?

nice workout though.. your bench is rock solid. with my bulk i should be back there soon

Duffman
04-05-2006, 08:20 PM
SAE as in Society of Automotive Engineers

Duffman
04-06-2006, 06:31 PM
Thursday - Back, Bi

Deadlifts - 10x135, 10x205, 8x225, 5x275
DB Military Press - 65x10, 70x10, 75x10
Lat Pull Down - 10x120, 10x140, 10x150
Standing Cable Curls - 10x50, 10x60, 10x70 (each arm with the same pulley system as the pushdowns so more like half of that)
Hammer Curls - 10x30, 8x35, 6x40

This was a pretty good workout for me. i was pleased with it. im starting to notice more definition in my calves, and some of my vascualrity is returning from many years ago. While i was doing the military press the bench slipped out of its groove and i almost dislocated both shoulders holding the 75's which was really scary for me. Luckily no damage done as i was able to twist the dumbells around properly without hurting myself. Decided to add my song of the day here. Today's song is Sevendust - Hero. This song kicks so much ass. I've been to two of their concerts and this song is the one where i felt like i got mny ass kicked by them the most.

Diet looks pretty good today i think.

Totals (cals/f/c/p) 2406 57 230 246

Coke
04-07-2006, 05:57 AM
The engineering project sounds super, wish you guys good luck at the comp. Fine session bro.

Duffman
04-07-2006, 03:39 PM
Friday - Legs

Squats - 135x10, 185x10, 225x8, 245x5
DB Bench Step Up (20") - 60x10, 70x8, 75x6 (each leg)
SLDL - 175x10, 205x8, 205x8

A pretty good leg workout i would say. I was hoping to do the step ups with a BB but the only squat rack has too many bars that wouldn't allow me enough room to step up onto the platform. TOday's song of the day is Sevendust - Face to Face. This song is also awesome and also from sevendust.

Duffman
04-09-2006, 03:15 PM
Sunday - Chest, Tri's

Bench Press 135x10, 135x10, 185x10, 205x10, 215x10
Incline DB fly's 25x10, 25x10, 25x10
Cable Crossover's 50x10, 60x10, 60x10 (each arm)
Tricep Pushdown 120x10, 140x10, 190x5
Skullcrushers/CG 55x10/10, 55x10/10, 55x10/10 (super set)

I played flag football for about 2 hours before this so i was pretty tired but it was some good cardio. It was a pretty good solid workout i think. the football definitely drained me a little but i was still feeling good. had a really bad cheat day yesterday that doesnt need to go on here. today back on the diet though so hopefully didnt do too much damage. Sevendust song of the day is The Last Song.

McIrish
04-09-2006, 05:11 PM
Solid bench #'s, Duff - even though you're cutting, you ever think about doing a few less reps and higher weight on that?

Duffman
04-09-2006, 05:30 PM
if you look at my routine you'll see i do that later in the week. i usually do 2 3day splits in a week and 1 split is low reps high weight and the other is high reps low weight.

Duffman
04-10-2006, 09:58 PM
Monday - Back, Bi's

Deadlifts - 135x10, 205x10, 245x10
Lat Pulldowns - 120x10, 140x10, 150x10
DB Shoulder Press - 65x10, 70x10, 75x10
Hammer curl - 25x10, 30x10, 35x10

I think i've been doing too many deadlifts. during my warm up i could feel a tightness in my back that i always seem to get from deads. i'm thinking im gonna only do them once a week from now on and probably not do them next week to let my back recooperaate better. I'm quite positive im losing a good amount of fat now too. all of my muscles seem more cut and people are starting to tell me i look more cut. Hopefully this is a good sign.

Duffman
04-10-2006, 10:05 PM
I was wondering if anyone could offer any critiques of this they may see. My maintenance cals are somewhere around 32-3500.

f=ma
04-11-2006, 08:12 AM
looks good bro.. if youre losing on 2,300 cals, sweet.

i like the rep range.. i'm gonna start doing something like that as well

Duffman
04-11-2006, 07:39 PM
Tuesday - Legs

Squats 135x10, 185x10, 205x10, 225x10
Lunges 50x10, 50x10, 70x10
Calf machine 405x20, 405x20, 405x20

Today was a pretty good day. on my squats i tried to keep them nice and slow and i havent that good of a burn in ym quads in quite some time. Lunges were killer for me as they always are. i did the calf machine cause i havent done them in awhile and i figured id give them a quick workout. I weighed myself today and the scale wasn't the same as the one i used before, the time of day was different, i had just eaten, had all my clothes on this time, and the moon is in a different spot so my gravitational force was different but today i weighed in at an astonishing 217. This is 18 pounds over the course of only 15 days. i know alot of that is from water weigh. im not terribly worried about the high weight loss because my weight usually fluxuates quite dramatically and ive done that before in 2 weeks without trying. ill check again in a week and if its still that high im gonna up my calories cause thats too much weight. im pretty happy with it though because everyone has been telling me i look skinnier and more cut. im also mad cause the dorm had a weightlifting competiton yesterday and i didnt know about it and i couldve won easily. the winning bench was only 245 and the deadlift was 325. i could have easily beat those.

Coke
04-12-2006, 05:10 AM
Lunges were killer for me as they always are.

That's why I don't do lunges, lol...good leg day. U would have stomped them at the dorm comp had U known about it.

Incredible amount of weight loss, over a pound per day the last couple of weeks is exceptional!!

Duffman
04-12-2006, 08:15 AM
That's why I don't do lunges, lol...good leg day. U would have stomped them at the dorm comp had U known about it.

Incredible amount of weight loss, over a pound per day the last couple of weeks is exceptional!!


I am definitely regretting those lunges today. When i rolled out of bed i almost collapsed and even just sitting down hurts.

Duffman
04-12-2006, 07:42 PM
Wednesday - Chest

Bench Press 135x10, 185x5, 225x5, 225x5, 225x5
Dips BW +35x5, BW +35x5

I had to stop after this because my wrist was killing me. My whole right arm feels thrashed. I could barely do my bench and normally thats an easy set for me. I thinkim gonna take the rest of week off and let it heal and maybe take a light easy workout next week. this sucks but i dont want to get hurt and i need my wrist to heal a little.

Duffman
04-14-2006, 05:30 PM
Well today i went for a bike ride for about 1.5 hours. it was good weather for bike riding and i just won a new road bike from my school so i wanted to give it a test. its not the best road bike but its fairly nice and i was quite pleased with it.

Duffman
04-15-2006, 11:50 AM
so i finally got my microlactin yesterday and i am already sold on this. i took it right before i went to bed and i havent slept that well in quite some time. i also fully expected to be very sore from my bike ride but i have no muscle soreness at all.

Duffman
04-16-2006, 05:20 PM
Sunday - Chest

Cable crossover - 40x15, 40x15, 40x15
Alternating incline DB press - 40x12, 40x12, 40x12
DB pullover - 40x15, 40x15, 40x15

Played some flag football today for about 2 hours. Workout is goin bad cause im trying to heal my wrist.

Duffman
04-17-2006, 10:21 PM
Monday - Back

Bent Over Rowe - 10x135, 10x135, 10x135
Shrugs - 10x135, 10x135, 10x135
Lat pull down - 10x110, 10x120, 10x140

All of these were executed with the best for i can possibly muster and extremely slow. My wrist is still twinging quite severely and i am really hoping it will go away very soon. I also rode my bike today for about an hour. Weighed in again at 217. I didnt stick to my diet well enough last week so im not surprised. This is just more motivation to keep to my diet now.

Duffman
04-18-2006, 07:06 PM
Tuesday - Arms

Seated bicep curls - 10x20, 10x20, 10x20
Standing bicep cable curls - 10x40, 10x40, 10x40 (super set)
Hammer curls - 10x20, 10x20, 10x20 (super set)
Skull crusher - 10x40, 10x40, 10x40 (super set)
Tricep push down - 10x110, 10x110, 10x110 (super set)

yeah yeah i know no need for an arm day but with my light week going on i had to switch my routine up a little so i decided to do this. the hammer curls and cable curls were super sets along with the tricep pushdown and skull crushers. my arms felt quite pumped after this despite all of the low weight. I also went biking for another hour before i worked out.

Duffman
04-19-2006, 07:59 PM
Wednesday - Shoulders

DB Shoulder Press - 10x50, 10x70, 10x75, 10x75
Front Lateral Raises - 10x15, 10x15, 10x20
Arnies - 10x20, 10x20, 10x25
Bent over Cable Crossovers - 10x20, 10x25, 10x25 (each arm)

Today was a good workout. I felt quite strong and my wrist is starting to feel better i can tell. I have started noticing a huge difference in my vascularity too. Overall i am quite pleased with my diet.

Duffman
04-20-2006, 09:11 PM
Thursday - Legs

Squat - 135x10, 185x5, 195x5, 205x5, 215x5, 225x5
DB Lunges - 35x5, 35x5, 35x5, 35x5

Totally unmotivated today and the gym closed before i was finished. I weighed in at a solid 214. I am quite happy with that. 21 pounds in 24 days. Also did about 45 minutes of biking before my tire popped.

Coke
04-22-2006, 07:24 AM
Taking on a body part per day is great stuff Duff...dropping 21 pounds in 24 days is incredible imo - props!!

Duffman
04-23-2006, 10:04 PM
Sunday - Chest

Alternating Incline DB Press - 45x10, 55x5, 60x5, 65x5, 70x5, 75x5
DB Pullover - 45x5, 55x5, 60x5, 65x5, 65x5
DB Fly's - 20x5, 20x5, 20x5, 20x5, 20x5

My wrist is still a little sore so i cant do any sort of barbell movement which sucks. Overall it was an ok workout.

Duffman
04-24-2006, 10:34 PM
Monday - Back

Bent Over Rows - 10x135, 185x5, 195x5, 195x5, 195x5, 195x5
Good Mornings - 90x5, 110x5, 110x5, 110x5, 110x5
Lat Pull Downs - 120x5, 140x5, 150x5, 160x5, 170x5

Duffman
04-25-2006, 07:42 PM
Tuesday - Arms

Cable Curls - 40x10, 60x5, 65x5, 70x5, 75x5, 80x5
Hammer Curls - 25x5, 30x5, 35x5, 40x5, 45x5
Seated Curls - 25x5, 30x5, 35x5, 35x5, 35x5
Skullcrushers - 5x65, 5x75, 5x75, 5x75, 5x75
Tricep Pushdowns - 130x5, 150x5, 170x5, 190x5, 200x5

I am getting very frustrated with my wrist. I really want it get better so i dont have to do all these crappy workouts.

Duffman
04-26-2006, 08:39 PM
Wednesday - Legs

Squats 135x10, 185x5, 200x5, 215x5, 225x5
Horizontal Leg Press - 390x5, 410x5, 430x5, 450x5
Rotary Calf - 410x10, 410x10, 410x10
Standing Calf - 300x10, 300x10, 300x10

I was pretty happy with today. I made sure my squats were super deep. I did the leg press starting with my knees nearly beside my chest and was quite happy with that as well. I did a super set on the calves with really slow controlled movements on each of them. I could hardly walk right after this workout, which tells me its a good leg day.

KevinStarke
04-26-2006, 08:41 PM
Deep squats for the win, nice workout man.

Duffman
04-27-2006, 10:43 PM
Today was terrible. I went jogging for anout 4 miles and then played some soccer.while playing soccer i rolled my ankle pretty good. so now my ankle has a golf ball on the side and i have a feeling i wont be working out for awhile.

Duffman
04-30-2006, 05:10 PM
Sunday - Chest, Abs

Cable Crossover - 10x50, 5x6-, 5x65, 5x70, 5x75, 5x80
Incline Bench Press - 5x155, 5x185, 5x195, 5x205, 5x215
DB Pullover - 5x55, 5x55, 5x55, 5x55, 5x55
Decline Sit-ups - 10xBW +25, 10xBW +35, 10xBW+45
Hanging Leg Raises - 3 sets of 10

I should have done the incline first i know but i didnt think my wrist would be up to it so i gave it a whirl and incline doesnt seem to hurt my wrist as much as flat does so i was able to do it. My ankle is doing much better already. It is a little bit swollen still but i can walk on it and i couldnt be happier.

f=ma
05-01-2006, 02:08 PM
looking good the past few weeks in here bro
whats the BF looking like now?

Duffman
05-01-2006, 03:39 PM
looking good the past few weeks in here bro
whats the BF looking like now?


not sure on the bodyfat% right now. weighed myself again yesterday and im down to 21o. i'll try and post some pics tonight.

Duffman
05-01-2006, 09:47 PM
Monday - Back

Rack Pulls - 10x135, 5x225, 5x305, 2x375, 2x375, 1x395
Chins - Bwx5, Bwx5, Bwx5, Bwx5, Bwx5
Good Mornings - 5x95, 5x105, 5x105, 5x105, 5x105
DB Shoulder Press - 5x75, 5x75, 5x75

Felt good to finally get some heavy back in for the first time in awhile. It was a good workout but i could tell i havent done any heavy back for awhile. Got some pics here to update after a month. Went from 235-210.

Coke
05-02-2006, 05:33 AM
You've got some of the better calves around Duff, no wonder you showed'em first, lol - plenty of size and potential.

Duffman
05-02-2006, 08:21 AM
i tried to get some leg pics but they just came out crappy. i need somone else to take my pictures instead of me using my webcam.

Duffman
05-03-2006, 07:40 PM
Wednesday - Arms

Hammer Curls - 10x25, 5x30, 5x35, 5x40, 5x45, 5x50
Tricep Pushdown - 5x10, 5x160, 5x170, 5x180, 5x200
Concentration Curls - 5x25, 5x25, 5x30, 5x30, 5x30

Well i am not allowed to do a leg day for a few more weeks so im kinda depressed about that but ive been having good workouts so im happy about those.

Duffman
05-05-2006, 09:16 AM
i'm going home today so i get to work out at a real gym with my brother on sunday :D

Duffman
05-07-2006, 05:19 PM
Sunday - Chest, Abs

DB Press - 50x10, 65x5, 80x5, 90x5, 100x5, 115x5
Incline Bench Press - 175x5, 185x5, 195x5, 205x5, 225x5
Hammer Press Machine - 180x5, 230x5, 270x5, 360x5, 360x5
Hanging Leg Lifts - 10, 10, 10

I was so happy to have a real gym to workout in. I was also quite excited about the last set of DB press', That is a personal Best. I was also working out with my brother and I showed him up good, which made me happy :D Matched my PB on the incline bench and did some pretty good sets on the hammer press. Very happy and i cant wait until im done with school so i can workout there every day.

Coke
05-08-2006, 04:34 AM
Great you're getting the chance to hook up with bro this way...super numbers for the chest day, ace db bench dude.

Duffman
05-08-2006, 07:33 PM
Monday - Back

Rack Pulls - 10x135, 5x225, 4x285, 3x345, 2x375, 1x415 (PB)
Chin Ups - BWx5,x5,x5,x5,x5
Good Mornings - 95x5, 95x5, 95x5, 95x5, 95x5

I was feeling it today. That last rack pull came up way too easily. I felt like i could have done 435 at least. I really felt like it was a very solid workout all around and i was quite pleased. I think my form is of a little on the good mornings so im gonna go investigate that more and see how it should be done. Everyone has been telling me lately how much leaner i look. I've started noticing some striations in my chest which makes me quite happy. All in all been a very good week so far.

f=ma
05-09-2006, 01:39 PM
very nice Pr on the rack pulls. what was the pin set at? keep it up man

Duffman
05-09-2006, 06:58 PM
very nice Pr on the rack pulls. what was the pin set at? keep it up man


Pins were set right about the middle of my knees. thats as low as i can get them at my gym.


Tuesday - Arms

Hammer Curl - 20x10, 25x5, 30x5, 35x5, 40x5, 45x5
Concentration Curl - 25x5, 30x5, 35x5
Cable Curl - 5x60, 5x65, 5x70, 5x75, 5x80
Tricep Pushdown - 5x180, 5x180, 5x190, 5x190, 5x190
French Press - 5x55, 5x60, 5x65, 5x70, 5x75


It was an ok workout. Felt like i had something tweaking in my forearm. Im really bumbed cause i wanna do some legs so i can ditch my arm day. im hoping when i go back for a checkup on thursday she'll tell me i can do some leg workouts and then i can go right to the gym and do some squats.

Duffman
05-10-2006, 11:22 PM
Wednesday - Shoulders, Abs

Upright BB Row - 10x50, 5x60, 5x70, 5x80
Bent Over DB Lateral Raises - 5x15, 5x20, 5x20, 5x20
Lateral Raises (both arms same time) - 5x20, 5x20, 5x20, 5x20, 5x20
Decline Sit-ups - 10x25, 10x35, 10x35

Duffman
05-14-2006, 09:06 PM
Sunday - Chest

DB Press - 50x10, 75x12, 75x15, 75x12
Incline BB Press - 5x185, 5x185, 5x185, 5x185, 5x205
Cable Crossovers - 5x60, 5x60, 5x60, 5x60, 5x60

I haven't been sticking to my diet very well at all this last week and a half(from the playoff games ive been watching and all the pizza available there) so i have to start nailing my diet down again so im going to report it in here again so ill try and keep track of it better. The workout wasn't too great because its been getting so hot here and ive been feeling some heat exhaustion. Supposed to be 96 tomorrow and im glad i have to be in class all day instead of wanting to go outside.

Today's Macros Totals 2711 calories 120g fat 190g carbs 221g protein

Still too many calories.

Duffman
05-15-2006, 07:25 PM
Monday - Back

Rack Pulls - 135x10, 225x5, 305x4, 355x3, 415x2(PR), 500xfail
Chin Ups - 5x5xBW
Lat Pull Downs - 120x5, 120x5, 120x5, 120x5, 120x5

I was feeling real good today on my rack pulls. I hit 415 twice quite easily and i really thought i could have gotten quite a bit more. unfortunately i tried quite a bit more and didnt get it. I put 500 on and got it a few inches off the pins but couldnt get it all the way up. I wishi had tried 450ish instead cause i feel confident i would have gottent that. ALl in all it was an excellent workout for me.

Today's Food

Totals 2480 calories 88g Fat 199g Carbs 226g Protein

This is much better and in my range so i am happy. Also if you ever want to try a delicious energy bar you have to try the snickers marathon protein caramel nut blast. It is so good.

Coke
05-16-2006, 05:30 AM
Props for even being able to move the 500lbs at all on the rack pulls, fine job there - nice pr.

Duffman
05-17-2006, 09:09 AM
Well im gonna have to put this journal on hold for a few weeks i think. My wrist has still not healed and it is driving me nuts so i am not going to workout until it is healed. I am quite depressed now.

f=ma
05-17-2006, 12:42 PM
damn bro sorry to hear that

have you considered or tried wrist wraps?

Duffman
05-17-2006, 02:40 PM
i dont know that that would help. its not just working out that hurts. anything that causes me to turn my wrist at an odd angle will cause a sharp pain. usually when i wake up in the morning it is throbbing because when i sleep my wrist goes at all kinds of bad angles.

KevinStarke
05-17-2006, 03:18 PM
Strong rack pulls man.

Duffman
05-19-2006, 12:16 AM
Well since im not working out i have to do something to keep in shape or ill go nuts. Rode my bike today for about 45 minutes in the blistering 95 degree weather at 2:00PM. Let me tell you this wasn't the best idea. I was thoroughly dehydrated at the end of it so i decided to go do some abs.

Abs

Decline Crunch 10x25, 10xx35, 10x45
Hangling Leg lifts - 3x10xBW

Coke
05-19-2006, 07:07 AM
Where in the hell are you, Arizona?? - it's always so hot...good deal with the biking, cardio is the way to go for now.

Duffman
05-19-2006, 08:44 AM
I'm in eastern washington right now. We've been going through a small heat wave here. It's been 92, 96, 100, 95, and supposed to be 90 again today. It sucks i hate sweating constantly.

AlecB
05-19-2006, 10:30 PM
at 2500 cal/day it looks like your in a cutting phase so you could take the week off to do some heavy cardio. Definitely wanna get that wrist in top condition before you start working out again.

Eastern Washington is at 90 degrees!? Thats nuts man. My dad says VA is only in the 70's ...

Duffman
05-21-2006, 01:50 PM
Well i entered a triathlon today. Some people here needed a swimmer for their team and i used to swim so i said i'd do it. We won the team division. It was a 500 yard swim (i did it in 6:40) 20km bike and 5km run. We won the team division by about 20 minutes. We got $60 for winning. The winning guy was insane, he did it all by himself in 51:54. He went 5:35 on the swim, about 28 on the bike and 17 on the run. He had the nicest bike i've ever seen too. Makes me want to get a nice bike.

f=ma
05-22-2006, 10:04 AM
nice nothing like free money

thats a pretty solid time too.. i highly doubt i could come anywhere close to that at all.. did you talk to the guy who won? i bet he's bat **** insane haha

Duffman
05-22-2006, 01:47 PM
nice nothing like free money

thats a pretty solid time too.. i highly doubt i could come anywhere close to that at all.. did you talk to the guy who won? i bet he's bat **** insane haha


actually he seemed very nice. i talked to him quite a bit. he was very normal i thought, aside from being able to beat the crap out of everyone else.

f=ma
05-22-2006, 02:47 PM
that bike time is pretty fast.. almost .7km/minute

my brother has this lemond bike thats really sweet. it makes me want to get one too but i dont know if i'd use it enough to make it wortwhile

Duffman
05-23-2006, 11:22 PM
well i'm still resting my wrist and so i swam today and yesterday for about 45 minutes each. I had some pretty solid swimming i thought. i did 4x200 yesterday ont he 3:15 and managed to hold a 2:25 for all of them while lowering my total stroke count each one. i was very happy. i cant wait to start working out again. probably wont be for another week to 2 weeks just to play it safe.

Duffman
05-25-2006, 05:33 PM
swam for about 30 minutes this morning. also biked for about 50 minutes last night. i was pushed quite hard by my friend who likes to go up alot of hills. needless to say im not in the best hill climbing shape and i was completely dead after 1 hill and somehow managed to finish the other 10 on our ride. i am really getting worried about my wrist. it still hurts and i am wondering if maybe there is a small fracture in it. i think im gonna go to the doctor and get it checked out.

Duffman
05-26-2006, 09:33 PM
Swam for 45 minutes today. all this swimming has gotten me very much back into swimming. im thinking about starting to do some triathlons maybe.

Goodwinm
05-27-2006, 02:53 AM
impressive prgoress Duffman!

Duffman
05-29-2006, 10:12 PM
well my wrist took a turn for the worst yesterday. i woke up and my wrist was in excruciating pain. i am very worried now that i may have fractured it. i have no idea how this owuld have happened but i need to go get it checked out.


today i tested my ankle for the first time and was pleased. i ran 2 miles this morning and also went for a 20 mile bike ride this afternoon.

Duffman
05-30-2006, 07:01 PM
Swam for 35 minutes today. my wrist feels better. i went to the nurses office here at school but it was closed while i was out of class.

Duffman
06-04-2006, 02:30 PM
Well im tired of not working out and my wrist has actually seemed to get worse since i stopped so i went and did some back today. man did it feel good. i think thats the best ive ever felt after any workout and i can tell i've not worked out in awhile. sucks cause my callous' are practically gone and now my hands are on fire from my rack pulls.

Rack Pulls - 10x135, 5x225, 4x275, 3x295, 2x315, 1x365
Chins - 4x5xBW
DB Shrugs - 6x75, 8x75, 10x75

I was happy cause that last rack pull was very easy for me but i wanted to take it a little light so i wont be completely dead tomorrow. i can tell such a huge difference in my callous'. my hands were burning from the 295 and i felt like my skin was gonna pull off on the 365.

f=ma
06-05-2006, 10:42 AM
nice workout bro

sometimes the pain will get worse before it gets better.. heres to healing up

Coke
06-06-2006, 05:21 AM
Good deal on getting some swimming in while dealing with the wrist...on track again with some nice rack pulls and all.

Duffman
12-04-2006, 05:29 PM
Well i've been starting to slack in my workouts so im gonna start this up to hopefully keep me on track more.

Here's some pics from end of summer

Since last post i have upped my pb in the deadlift to 445. took me most of the summer to recover from my wrist injury enough to be able to bench properly and yesterday i tied my previous best max of 275. Squatting hasn't been coming along as well as i'd like and i haven't tried to max it for awhile.

Coke
12-05-2006, 04:15 AM
Fine pics, good quads...stay on it, you'll look even better next summer.

Duffman
12-05-2006, 05:08 PM
Legs

Squats
10x135
5x225
4x245
3x265
2x285
1x325

SLDL
10x205
10x205
10x205

Leg Extensions
10x160
10x160
10x160

Elliptical for 10 minutes afterward

I don't know why my squats suck so much. I am horrible at them. they are so much worse than my deads its not even funny. That 325 was the most ive done in quite some time and i barely made it. I think i need to find a good squat program.

Duffman
12-07-2006, 05:24 PM
Back

Deadlift
10x135
4x245
2x315
1x405
1x455 (PB)
1x475 Fail
5x225

Chin Ups
Bwx5
BWx4
BWx4

Back Extensions
45x10
45x10
45x10

DB Hammer Curls
25x10
25x10
25x10


God that was such a great deadlift session. I bet if i had tried 470 instead of 455 i would have got it. I pulled it up so easily. i think i wore myself out mentally doing that and then when i tried 475 i barely got it off the ground. I got alot of stares when i droped the weight. I was so exhausted from that i almost fell out of the back extension thing. I could barely drive home cause my legs were shaking so bad. I haven't done that well in a deadlift session in awhile. Im very happy.

Coke
12-08-2006, 05:54 AM
You're getting close to 5pps on the deads, things are looking nice guy - :thumbup:

Duffman
12-08-2006, 12:25 PM
You're getting close to 5pps on the deads, things are looking nice guy - :thumbup:

yeah 4pps plus a 25 was pretty impressive to me:evillaugh

KevinStarke
12-08-2006, 12:58 PM
Hell yah man congrats on the dead PR, closin in on 5 plates.

Duffman
12-11-2006, 03:28 PM
A day late but oh well


Chest
Bench
135x12
185x3
205x3
225x3
235x3
245x3
250x2 (fail)

Incline DB Press
75x10
80x10
90x6

DB Fly's
25x10
25x10
25x10

Skullcrushers
60x10
70x10
80x10


I was trying for my best 3 rep max but i failed on 250 and i've done 255 before so not what i was hoping for but ok nonetheless. I was feeling good after the first 2 sets of Incline DB so i jumped to 90 and it felt like it weighed a ton. I realized today that i cant get nearly as psyched up for Bench/Squat as i can for deadlift which is why i think they are lagging behind my deads.

Coke
12-12-2006, 05:41 AM
Nice try with the 250 flat bench, them 245 triples were good enough imo...sweet chest day.

Duffman
12-15-2006, 02:10 PM
Back

Deadlift
135x10
275x3
315x3
355x3
405x2(Fail)
225x5

Pull Ups
BWx5
BWx4
BWx4

Back Extensions
45x10
45x10
45x10

Seated DB Hammer Curls
25x10
25x10
25x10

I was thinking all week about trying 405x3 and was so pumped to finally get to try it and then i felt so tired during my lifts that i was surprised i got it twice. The third rep i got about halfway then couldn't do it. i then promptly proceeded to fall on my ass for 5 minutes. Overall a good workout for how tired i felt. I also think maybe i should have started out a little lighter than 275.

KevinStarke
12-15-2006, 02:17 PM
Solid workout man nice double with 405.

Duffman
12-17-2006, 02:15 PM
Legs

Squat
135x10
185x10
225x16
225x5

Leg Extensions
150x10
165x10
180x9

SLDL
205x5
205x5
205x5


Well i decided to try for the 225 for reps challenge and got 16 barely. Threw up afterwards and then barely managed to finish my workout. That gave me hope cause i was thinking i was gonna get 12ish and 16 is good for me. I think now im gonna try and work up to 300x20 in the probably not too distant future. That should make my squat better. A good squat workout at least today.

Duffman
12-28-2006, 02:48 PM
Back

Deadlift

135x10
245x5
315x1
405x1
460x1 (PB)
470x1 Fail

Pull Ups
BWx5
BWx5
BWx5

Hammer Curls
25x10
25x10
25x10

Im sick right now so i wanted to go for a low volume workout. It worked out very nicely cause i hit 460 :) I had no chance at 470 and i barely nudged it. I've been slacking here and havent been to the gym in a week and a half.

Duffman
12-30-2006, 03:12 PM
Chest

Bench Press
135x10
135x10
185x5
205x3
225x3
245x1
255x1
265x1
275 Fail

Incline Hammer Press Machine
225x10
225x10
225x10

Skullcrushers/CGBP

60x12
60x12
60x12



Bah i felt so exhausted mentally today and i have no idea why. Not happy with my workout but not terrible.

Duffman
01-06-2007, 06:38 PM
Few days late but oh well


Back

Deadlift
135x10
245x3
315x1
375x1
405x1
470x1 Fail
315x3

Lat Pull Downs
130x6
130x6
130x6

BB Rows
115x10
115x10
115x10

DB Hammer curls
25x10
25x10
25x10


I was screwed on the deadlift from the start. I hesitated right before i tried to pull it and it didn't even budge. I went snowboarding yesterday and now i am so sore all over.