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Dumbbells in the Desert

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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. :thumb:
 
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.
 
boilermaker said:
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.
Click to expand...

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.
 
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.
 
Pylon said:
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.
Click to expand...

:hmmm: They gave us one awhile back. Let me see if I can locate it again. I know the guys would always appreciate it. :thumb:
 
Awesome w/o Brother Nukem, your really taking to this and flyin!!! How are you likeing the new routine?
 
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. :thumb:

I think I may go with wide-grip pulldowns since I may be missing that area a bit with all the closer gripped movements.
 
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. :shrug:
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?
 
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 :laugh: ). Sorry, bad joke. I also like the rdl's that I do. More hamstring, but the lower back definitely gets it.
 
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.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Merry Christmas my Friend!!!
W/O's are looking solid Brother Nukem!!! Great job my Friend!!!
 
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
 
Happy holidays, Doug!
 
Brother Nukem, great lookin w/o my Friend!!! Hope you had a great Christmas!!!
 
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.
 
No problem. Everything is peachy here, thanks for thinking of us folks over here. We sure do appreciate it!
 
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. :thumb:)
 
sounds like a solid w/o, doug!
 
Good lookin w/o Brother Nukem, GODspeed your return my Friend!!!
 
Have a Great and a Safe New Year my Friend!!!
 
Have a great New Year's Eve, Doug. Be safe!
 
Thanks guys! You enjoy your's as well.

Here is my little shoulder/arm ditty from tonight. Nothing fancy, just some high intensity supersets and triplesets.

Tripleset-front/laterial/rear DB raises:
10 reps, 15#
10 reps, 15#

Superset-BB curl/close grip EZ bar bench:
w/u-10 reps, 45#
10 reps, 65#/15 reps, 70#
8 reps, 65#/20 reps, 70#

Standing DB overhead press:
20 reps, 25#

DB hammer curls:
20 reps, 10#
--I felt froggy, so I threw these in for kicks. :)
 
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