dougnukem

Well, I did my 20 minutes of bike riding this morning before bed. Good steady pace to get the blood flowing and heart pumping. Had some nice DOMS going on from the leg workout, so I figured some cardio would help and it did. I woke up tonight with my legs feeling great.
Tonight was chest day, so I applied this new style for the first time here.

DB Flat bench:
w/u- 12 reps, 45#
6 reps, 95#
6 reps, 95#
(DBs were moving all over at first for some reason tonight, trouble steadying them)
BB Incline Bench:
w/u- 12 reps, 115#
8 reps, 145#
5 reps, 145#
(If I had a spotter here, I would have went for another couple reps)
DB flys:
w/u- 12 reps, 20#
8 reps, 30#
8 reps, 35#

DB flat bench:
12 reps +1 neg rep, 40#
Just to finish off what was left of my chest.

Solid workout that I'm sure I will feel soon enough.

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boilermaker

Hi Nuke, how are you liking the new pace? I'm thinking of trying it on my bulk. If I can ever finish this cut, that is. Keep me posted. I'm out of here for the night.

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dougnukem

It will kick your butt, I can atest to that. But I like it, as a great change of pace. And you might not think it's enough, but I definately feel it the next day.

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Pylon

Heya Doug-

Since you are still over yonder, I was wondering if there are any guys in your unit who don't expect to hear from family over the holidays. For the past few years, the people I work with have always been able to find a soldier or two to send holiday care packages to, but we seem to be missing them this year. I was hoping you could front us an address for a "general" care pack.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

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dougnukem

They gave us one awhile back. Let me see if I can locate it again. I know the guys would always appreciate it.

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Archangel

Awesome w/o Brother Nukem, your really taking to this and flyin!!! How are you likeing the new routine?

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

dougnukem

Well, I'm not going to lie, it's killer! Here's my back workout from tonight:

Shoulder width chinups:
reps of 10,5,5
--These are really coming along each week. I'm falling in love with them. I can't believe I pumped out 10 after only doing 6 last week. I think I may go for 25 total next week.

Single-arm DB rows:
w/u-12 reps, 50#
6 reps, 85#
6 reps, 80#
--I think I may start with 80# next week, as I was losing form on these. Can't have that happen!

Good mornings:
10 reps, 45#
10 reps, 45#
--I like these, but I don't want to overdo it with my lower back. So I stick to the lighter weight for now.

V-handle pulldowns:
w/u-12 reps, 90#
8 reps, 150#
6 reps, 150#
--I had nothing left on the tank at this point. Which I reckon is the point.

I think I may go with wide-grip pulldowns since I may be missing that area a bit with all the closer gripped movements.

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dougnukem

This morning I did 20 minutes of stationary biking, and didn't travel very far. (sorry, that was a bad joke)

Tonight was leg day. And once again, I applied this HIT style, because I'm glutton for punishment as usual.

Smith Squats:
w/u-12 reps, 135#
8 reps, 205#
6 reps, 205
--Threw an extra 20# on there this week. Man, did I feel it!
DB Deadlifts;
w/u-12 reps, 35# (Some goober was using the 40#s for bench, so I grabbed the next down)
8 reps, 75#
8 reps, 75#
--Went up in weight here as well. I think I could do more, but my lower back tends to disagree for some reason.
Walking DB lunges:
10 reps, 15# x 2 sets
--Went up here as well. These are killer for a finisher in my workout. By this time, my legs are aching and towards the end of the 2nd set, I'm barely able to walk.
Calf raise machine:
10 reps, 200#
--Tried these, but a little too difficult with steel tow boots on. Fortunately, my calves are not lagging.

I think I may remove the Good Mornings from back day, because my lower back just isn't agreeing with all the work it's getting. That and the bed I sleep on, doesn't make it any easier. Comments?

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boilermaker

Workouts are looking great, Nuke. I can't see why the good mornings would be worth the risk of injury. I know some like them, but they seem dangerous to me. Hyper Extensions holding a plate really are a good workout for me. I do them on core day (guess that's every day for you ). Sorry, bad joke. I also like the rdl's that I do. More hamstring, but the lower back definitely gets it.

My Journal: Are We Almost There Yet?

dougnukem

Yea, real funny. Hahaha. j/k It's just that I do a lot of lifting and moving of things, and it puts me in strange positions that can do a number on my back. I figure it's going to be one of the many things on my disability list when I retire. The DLs usually are felt in my lower back the next day, and then in my hamstrings the day after that. I'm weird like that.

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Archangel

Merry Christmas my Friend!!!
W/O's are looking solid Brother Nukem!!! Great job my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

dougnukem

Alrighty, here is tonight's order of shoulder and arm workout.

DB overhead press (seated):
w/u-12 reps, 30#
8 reps, 60#
6 reps, 60#
--Went seated today since my lower back is pretty sore, to help support me
DB laterial raises:
10 reps, 15#
10 reps, 20#
--Increased the weight here, I might try the HIT next week also.
BB curls:
w/u- 12 reps, 45#
6 reps, 95#
5 reps, 95#
--These really feel great, going to stay with weight until I hit 8 reps.
V-handle pressdowns:
w/u-12 reps, 40#
8 reps, 80#
8 reps, 80#
--I try not to use too much machine type work, but it's the most effective for my tris.
Upright cable rows:
15 reps, 120#
--Used this to blast what was left of my shoulders and arms

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boilermaker

Have a nice holiday, Nuke!

My Journal: Are We Almost There Yet?

Devlin

Hope you are able to have a good Holiday.

Time to face the jury (and myself)

Time to bring sexyback

dougnukem

Thanks. I will, and you do the same.

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Pylon

Happy holidays, Doug!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

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dougnukem

You do the same!!

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Archangel

Brother Nukem, great lookin w/o my Friend!!! Hope you had a great Christmas!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Pylon

Hey Doug - thanks for the info on the packages. I think we are sending a batch out this week.

Hope things are safe where you are.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

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dougnukem

No problem. Everything is peachy here, thanks for thinking of us folks over here. We sure do appreciate it!

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dougnukem

Hey hey, I'm back from my adventures. Been really busy at work, so I haven't made it to the gym the past 4 or 5 days. Got in there tonight and did a workout that I can't really explain. It was intense, that much I can say. So here it is.

Supersets--

Pullups/Cable crossovers:
10 reps/ 10 reps, 40#
7 reps/ 10 reps, 40#
7 reps/ 10 reps, 50#
6 reps/ 10 reps, 50#

Incline DB Bench/DB shrugs;

10 reps each, 55#
10 reps each, 55#

Very fast workout that only took about 12 minutes or less. I've been pretty drained lately from work, so I didn't have a whole lot in the tank to do more. Working 72 hours for 4 months has taken it's toll on me, and with all the physical labor this week, I'm beat. Only a few weeks left, depending on when our replacements arrive, as that is still unknown for sure. Can't wait to hit the gym hardcore back home, and maybe inspire the wife to do the same. (Not that she needs it, but we all would love if our spouses would share our same desire to workout. )

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Pylon

sounds like a solid w/o, doug!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

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boilermaker

Good job, Nuke. I hope you get home soon.

My Journal: Are We Almost There Yet?

Archangel

Good lookin w/o Brother Nukem, GODspeed your return my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Archangel

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Pylon

Have a great New Year's Eve, Doug. Be safe!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal