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duke56 Worknout

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duke56

Member
Mar 21, 2011
14
0
#1
Last night turned out to be a busy night.
I started out like this:
Cable tricep rope pulldowns
70 x 10
90 x 10
100 x 10
110 x 10
120 x 10 x 4 - last set I held the cable in the down position for a little longer than the other sets
Cable Tricep - straight bar
110 x 10 x 4
Front lateral db raises
12 x 10 x 4
Side lateral db raises
12 x 10
15 x 10
25 x 10
20 x 10 x 2
Cable crunches (abs)
90 x 10
100 x10
120 x 10
120 x 10
Dips (body weight)
3 sets of 20
Pullups (close grip)
2 sets of 3
Eliptical
time - 32.07 minutes
miles - 2.09
calories - 237
**==
 
Last edited:
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duke56

Member
Mar 21, 2011
14
0
#3
I'm 55, 186 (right now I'm going between 186 and 188). I want to stay in that area because I worked last year to lose 30 pounds. But I want to keep enough weight to work hard. My bench is back up to 235, my max was two years ago at 270, then rotater cuff injury caused me to have to back off of bench press. My goal is 300. My squat is around 225, I'd like to see 325 again, leg press is 320 x 10 x 4. I have been recovering for the past 7 months from a fall that broke 6 of the wings on my spine and dislocated a rib. One of the wings is doubtful that it will grow back together. I haven't been able to go all out yet on squats or deadlifts. My last deadlift was 275, I would like to see 425 again. I powerlifted back when I was in my 20's and thought I would get back into it. I was totaling 975 at 165 lbs. Age has a way of slowing down the process. Before the fall I was on my way to getting prepared to do my first bodybuilding competition. I had two competitive bodybuilders tell me I was on target for competition this year. So I'm starting again but waiting till closer to time to decide whether to try competition or not. I think it would be alot of work, but I'm kind of a workaholic anyway. The diet is my only holdback.
 
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duke56

Member
Mar 21, 2011
14
0
#5
Thanks Mayo, I know I am new here and most likely not as advanced as most, but I have the desire to get as big as I naturally can. I've always been fat (except for when I was in High School) so I kinda like looking in the mirror now, except for the wrinkles and no hair.
 
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