Duke's Workout Log

[Duke999]

This will be my second journal. It's been a long break between my first one and this one due to shoulder injury and a few other things. But it's time for me to get back into it. I no longer have a gym membership So as of right now, all of my workouts will be done with Bowflex Dumbells. My goal is to get bigger and stronger than I was before. I will put up pictures as soon as I can. Thanks to anyone who follows my journal.

Starting weight: 170

[Duke999]

Bi's and Tri's

Biceps
DB Curls
(3 sets) 8x35

Concentration Curls (negatives)
8x30
8x30
6x30

"Not sure exactly what they are called" Curls
(3 sets) 7x30

Triceps
Tri Extension
10x25
10x25
10x30

Diamond Pushups
3 sets of 15

Kickbacks
(3 sets) 8x25

[Duke999]

Shoulders

Shoulders
DB Military Press
(3 sets) 8x40

Lat. Raises
(3 sets) 8x25

Front Raise
(3 sets) 10x25

My numbers are weak right now, I'm being very cautious with my shoulder.

[Murbo]

About time Brah.

Subbing up

[Duke999]

Originally Posted by Murbo

About time Brah.

Subbing up

I know brah

Thanks for subbing

[Duke999]

Chest

Chest
DB Flys
(3 sets) 8x25

DB Pullover
(3 sets) 8x40

Flat DB Press
7x40
8x40

Pushups til failure


I did 8-10 Wide Grip Pushups in between each set to kill my chest. The entire workout was almost non-stop. Although I did take 1 or 2 short breaks...

[Duke999]

Abs
Abs

Hit the Abs with the P90X "Ab Ripper X" Workout.

I wanted to do Back today but its gonna have to wait til Friday.

[Duke999]

Back and Bi's

Back
Lawnmowers
(3 sets) 10x40

Elbow out mowers
(3 sets) 8x40

Seated Back Flys
(3 sets) 8x35

DB Shrugs
(3 sets) 15x52.5

Locomotive Rows
10x30
10x35
10x40

Biceps

21's
(2 sets) 25lb -- didnt finish

Curl up Hammer down
(3 sets) 6x30

DB Drop Down Curls
5x35
5x30
10x25
10x20

I was not happy with todays workout. I need a pull up bar to hit my back better, and my biceps just felt really weak

[Duke999]

Chest, Tri's, Shoulders

DB Flys
(3 sets) 8x25
{Superset with}
Tri ext
(3 sets) 8x30

Side shoulder
(3 sets) 8x25
{Superset with}
Wide pushups
3x15

Incline DB
(3 sets) 8x40 10 on last set

Deep Swimmer Press
(3 sets) 8x25
{Superset with}
Bent over rear deltoid raise
(3 sets) 7x45

Decline flys
(3 sets) 8x25
{Superset with}
Dips
(3 sets) 12,10,8

Front raise
(3 sets) 5x25

[Duke999]

Cardio
Cardio

Played football for around an hour. I need more cardio, I was tired

[Duke999]

Cardio
Cardio

Ive been workin for the past 48 hours so havent been able to lift but I played basketball for around 2 hours yesterday.