dougnukem

Guess what tonight was? Everybody's favorite....back day!!

Pullups u/h shoulder-width:
10,8,5,5,3
--hit my goal of 30, now to shoot for 40 in the next 2 weeks!!

Good mornings:
10 reps, 45#
10 reps, 45#
--brought these back due to the removal of bent-over rows. The BORs were putting unnecessary strain on the lower back from what I conduced.

Wide-grip pulldowns:
w/u- 12 reps, 90#
8 reps, 135#
8 reps, 150#
--replaced BORs with these, since the style pullups I'm doing work the same region as BORs

Straight arm cable pulldowns:
10 reps, 60#
8 reps, 75#
--Not sure what these are called, but they are the cable version of DB pullovers, great for stretching the muscle group during the exercise.

V-handle seated rows:
15 reps, 105#
--I like finishing my workouts with a little something extra, to kill what s left of my muscles.

Workout took about 10 minutes. Always a pleasure getting in and out of the gym this quickly.

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Archangel

Awesome w/o Brother Nukem!!! Your really taking to the new routine huh? Good 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

Devlin

Nice workout. I love back day, but I'm begining to love chest day just as much

Time to face the jury (and myself)

Time to bring sexyback

b_reed23

nice back routine! But legs are my favorite

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dougnukem

Thanks guys, for the compliments! Yea, Arch, I'm liking it quite a bit. I'll admit, I was apprehensive at first, with such low volume. But I can definately feel it afterwards.
As for you 2 ladies, I enjoy chest and legs as well, but I think the success I've had with pullups has steered me towards favoring back day more. Chest has always been the toughest on gains for me. And leg day is my '06 project, at least the springtime of '06. I plan to really make a stronger effort on improving my leg workouts.

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Archangel

Good plans my Friend, keep at it!!!

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

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

Pylon

Good back, 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

dougnukem

These are the straight-arm pulldowns I was referring to. Only differance is I don't lean over like that, I stand more straight up and bend my knees a bit.

http://www.exrx.net/WeightExercises/...mPulldown.html

Tonight is leg day, so I will post that in a bit, after I actually do it.

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Nick+

'Good mornings' are surely far more harmful on the back , than a bent over row(???) Years and years ago before I ever know of such a thing as the internet, I stopped that exercise for good after two sets, (along with a little later the 'upright row'). Since then there seems to be a fair bit of negative stuff about GM's on the web.........

OR.....Maybe I've just got a really weak lower back...........

dougnukem

Well, the Bent over rows were putting unnecessary strain on my lower back. I want to build it up, so Good mornings are effective for this. That and I don't plan on adding much more weight then just the Barbell, so I don't overdo it. But you are right about the controversy with them, as well as, with Deadlifts. But I will probably end up mixing Good mornings up with "supermans" when I get home. Thanks for the good info and input! and thanks for stopping by.

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Nick+

I've never commented before in training threads........ There's people around here with 3000% more experience than me.........
I'm tall and I've got a long torso and short(ish) legs so my lower back is a real danger area, as I have found out with the squat to my cost.....

Bent over rows have never caused me trouble though (maybe because I've never worked up to enough weight{?} who knows)

dougnukem

Okay dudes and dudettes, here is tonight's leg workout.

Smith squats:
w/u-12 reps, 135#--rest 45 sec
6 reps, 215#--rest 30 sec
6 reps, 215#--rest 45 sec
--I upped the weight since my last workout because I like to challenge myself. I also kept track of my rest times this workout so I can see for myself

DB Deadlifts:
w/u-12 reps, 40#--rest 45 sec
6 reps, 80#--rest 30 sec
6 reps, 80#--rest 45 sec (Are you seeing the trend?)
--another increase of weight

Calf raises (machine thingy):
10 reps, 200#--rest 30 sec
10 reps, 220#--rest 30 sec
10 reps, 240#--rest 45 sec
--Added these back to try and work them even with my steel toe boots on.
Walking DB lunges:
6 reps, 30#--rest 30 sec
6 reps, 30#--done
--thats 6 reps each leg in case there was any confusion.

I figure once I can do a solid 8 reps, it's time to increase the weight in this style. Does this sound right, Arch?

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Archangel

Awesome w/o Brother Nukem, I would up the weight at 8 reps my Friend!!!
But if you can barely do 8, I would stay till you can actually HIT 9, does that make sense?

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

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

dougnukem

Makes sense to me. Thanks! Yea, I had that squeamish feeling you guys were talking about the other day after this one. Had to wait a bit to drink my PW drink.

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Devlin

Opps sorry I shouldn't laugh. Great workout.

Time to face the jury (and myself)

Time to bring sexyback

dougnukem

It's okay. I laughed too.

Do you like drama? Comedy? Non-stop action? Then look no further than a Life of a Father, Husband, Soldier, and Gym Rat

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DeadBolt

Thats funny I love chests and legs as well......but some how I don't think we are refering to the same thing here are we?

Whats up bud I'm new to your journal just starting to make my rounds again. Looks like a kick ass journal...gonna get to reading some older posts!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Pylon

That means you did it right. Well done!

"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

boilermaker

You are really kicking some tail, Nuke I'm looking forward to getting back at it soon.

My Journal: Are We Almost There Yet?

b_reed23

looking awsome in here Doug!

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dougnukem

Deadbolt--Glad to have another face around here. I feel the same way about chest and legs.

Pylon--So now I'm actually working out? Good deal!

boilermaker--I'm trying to make up for you while your recouping. Get your rest and hit the gym running!

b reed23--Thanks for the encouragement!

Well, tonight started off interesting. We got some new guys in our tent, which I'm the Tent Mayor of, and I needed to get another cot. So I went and asked the First Sergeant where to get one. She proceeded to bite my head off for not getting one last week. Basically, she was in a pissy mood from something else, and took it out on me. Very unprofessional, and was typical of how she is. She has to be the worst First Sergeant I have ever had in the 10 years I have served. Fortunately for me, I'm not going to let it bother me, and have a great workout later tonight! I just wanted to get that off my chest, so my night will go smoother.

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b_reed23

oooh....Tent Mayor....sounds inportant... do you ever use that title to get some booty??

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dougnukem

Nah, I just do a little of this.. to get some booty.

Do you like drama? Comedy? Non-stop action? Then look no further than a Life of a Father, Husband, Soldier, and Gym Rat

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Archangel

Looking forward to your w/o 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

Well then, here it is.

Standing Overhead DB press:
w/u- 12 reps, 35#--rest 45 sec
8 reps, 55#--rest 30 sec
6 reps, 55#--rest 45 sec
--I was going to change