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Durrikan
08-31-09, 10:08 am
First off hello to my fellow brothers out there. A little background on me... I was working out when I was 30 and did so untill 93' when I got injured and couldn't continue working or working out any longer. Now it's over 20yrs later and I just turned 50 a few days ago.

I've been working out for a little over a month now and I find that I am right back in the grove of loving the iron and sweating bullets and screaming during my workouts.

I deadlifted for the first time last week and I started out at 190 x 6x8 a small start but a start none tha less. Hope to hit 240 this week with an increase in reps.

I'm not throwing a lot of weight around but I am increasing each week with more reps also
it's been a long time with hard journey ahead and I am driven to increase my size, strength, and weight. It will be a hard journey but it's my journey and far from over.

Hollow
08-31-09, 10:12 am
First off, welcome to the forvm Durrikan and secondly it is good to see you’ve got a journey up and going! Great to see you back hitting the iron once again.

Durrikan
08-31-09, 10:15 am
First off, welcome to the forvm Durrikan and secondly it is good to see you’ve got a journey up and going! Great to see you back hitting the iron once again.

Thanks I loving it

C.Coronato
08-31-09, 11:07 am
Good to have you brother. Im very interested in following your journey. Good luck.

charlievanriper
08-31-09, 11:17 am
Good to see another old man getting busy, I'll be sure to stop in and check on your progress.

Good job weight lifting is the key to Heaven.

Durrikan
08-31-09, 11:24 am
Good to see another old man getting busy, I'll be sure to stop in and check on your progress.

Good job weight lifting is the key to Heaven.

Thanks for the big welcome brothers and looking forward to being here and the journey ahead..

It's quite funny really, back in my 20's and 30's I was known as animal, now 20 yrs later I'm being an animal again or at least well on my way there.

Thanks again for the big welcome here

krazyassmexican
08-31-09, 5:36 pm
welcome to the forum bro, i am in your corner

Durrikan
08-31-09, 6:17 pm
Good to see another old man getting busy, I'll be sure to stop in and check on your progress.

Good job weight lifting is the key to Heaven.


welcome to the forum bro, i am in your corner

Thanks, appreciate the support from everyone

Durrikan
09-01-09, 10:29 am
Did my chest routine last night, was really pumped about it. Went well still not happy with the small amount of weight I'm trowing on my chest routine...seems to be the slowest body part for me...although I'm making gains it just doesn't seem as fast as other parts.

tonight was suppose to be legs but since I didn't get my check I can't buy a belt so I'll have to swap legs for arms for tonight. Not a problem I like them both.

Untill next time Keep on truckin' and peace

lol 2 old sayings from the 70's

Durrikan
09-01-09, 12:50 pm
chest routine
flat press 165 3x10
incline press 95 3x10
flat db flies 30 5x10
cable crossovers 50 5x15
pec deck 90 4x10

small weights but improving each week

JUGGERNAUT
09-01-09, 12:55 pm
Good stuff, welcome to the forum. 50 is still young to even start training.

Durrikan
09-01-09, 12:56 pm
Good stuff, welcome to the forum. 50 is still young to even start training.

Thanks bro

Hollow
09-01-09, 1:52 pm
Solid session Durrikan! Don’t worry about the numbers, they’ll come...one step at a time.

Durrikan
09-01-09, 1:58 pm
[QUOTE=Hollow1;795044]Solid session Durrikan! Don’t worry about the numbers, they’ll come...one step at a time.[/QU

Thanks, I know, just have to learn patience

charlievanriper
09-02-09, 9:27 am
If your like me patience is not in our makeup lol, keep training.

Durrikan
09-02-09, 2:55 pm
If your like me patience is not in our makeup lol, keep training.

true, so very true

Durrikan
09-02-09, 2:58 pm
Didn't get to work arms last night, have to do it tonight. Was at the hospital most of the night with my oldest daughter, she had a baby girl...I'm a grandpappy woohoo

machineman
09-02-09, 3:04 pm
Didn't get to work arms last night, have to do it tonight. Was at the hospital most of the night with my oldest daughter, she had a baby girl...I'm a grandpappy woohoo

welcome and congrats!

Hollow
09-02-09, 3:14 pm
A huge congrats to your daughter!

Durrikan
09-02-09, 3:17 pm
welcome and congrats!

Thanks bro

Durrikan
09-02-09, 3:17 pm
welcome and congrats!


A huge congrats to your daughter!

Thanks bro, appreciate it

Durrikan
09-02-09, 11:56 pm
machine ab crunches
130 3x10
leg lifts
3x10

Arms
biceps
standing bb curls
75 3x10
seated db curls
25,s 5x15
preacher curls
60 1x10
55 2x10
45 2x10
concentration curls
20,s 2x10
25.s 1x10

triceps
cable pushdowns
110 5x10
lying extensions
55 5x10
kickbacks
40 3x10

forearms
front raises
55 3x10
cable wrist curls
110 3x20
reverse wrist curls
110 3x20

Hollow
09-03-09, 9:47 am
Great work on the arms Durrikan!

Durrikan
09-03-09, 11:10 am
Great work on the arms Durrikan!

thanks bro

charlievanriper
09-03-09, 12:01 pm
Add wrist rollers if you have one, if not they are real cheap.
I've added a good inch to my forearms using those and wrist curls. Good solid job on Arms

krazyassmexican
09-03-09, 12:07 pm
machine ab crunches
130 3x10
leg lifts
3x10

Arms
biceps
standing bb curls
75 3x10
seated db curls
25,s 5x15
preacher curls
60 1x10
55 2x10
45 2x10
concentration curls
20,s 2x10
25.s 1x10

triceps
cable pushdowns
110 5x10
lying extensions
55 5x10
kickbacks
40 3x10

forearms
front raises
55 3x10
cable wrist curls
110 3x20
reverse wrist curls
110 3x20
you got some strong biceps bro

Durrikan
09-03-09, 12:07 pm
Add wrist rollers if you have one, if not they are real cheap.
I've added a good inch to my forearms using those and wrist curls. Good solid job on Arms

thanks bro, will look into the wrist rollers...like doing my forearms

Durrikan
09-03-09, 12:23 pm
you got some strong biceps bro

thanks bro, trying to increase size so I've been upping my weight each week

krazyassmexican
09-03-09, 12:25 pm
thanks bro, trying to increase size so I've been upping my weight each week

good luck i have the worst genetics for biceps lol

Durrikan
09-03-09, 12:50 pm
good luck i have the worst genetics for biceps lol

not sure mine is all that great either but I keep pounding them and starting to see some gains and nice results

Hollow
09-03-09, 12:54 pm
not sure mine is all that great either but I keep pounding them and starting to see some gains and nice results

One session at a time...

fenix237
09-03-09, 1:01 pm
Durrikan- good to have ya in the house! keep up the good work and keeps us posted brother.

BTW- congrats on being a grandpa!

Durrikan
09-03-09, 1:13 pm
Durrikan- good to have ya in the house! keep up the good work and keeps us posted brother.

BTW- congrats on being a grandpa!

thanks bro and I will...tonight is legs let you know after workout what I got done...squat is a lil weak but I'm trying to improve each week

Firedrake
09-03-09, 4:41 pm
I just saw your thread, Durrikan, and wanted to add my welcome. I started back to the gym last July, a year after major back surgery, and started with smaller weights than you're using! It's been quite a Journey, and if you'd told me after that surgery that I'd be able to ever do rack deads with 405 again, I'd've told you that you were crazy.

At 50, I'd fallen down a hill and tore my right quad off the kneecap, thanks to the nerve impingement in my back. I tried to get back to the gym after that, but it became apparent that there was more that was wrong.

Getting hooked up with the Animals has literally changed my life. They have been so supportive and open with me looking for advice that, impatient as I am, I'm actually pretty pleased with my progress, and my trainer, Rage, refers to me as "Mr. Results Not Typical."

Just take it one rep, one set, one workout and one day at a time, and it all gets done eventually. From your latest news, I've a suspicion that you'll be doing lots of "Baby Curls" and "Baby Static Holds" for the near future. Congratulations!

fenix237
09-03-09, 4:48 pm
thanks bro and I will...tonight is legs let you know after workout what I got done...squat is a lil weak but I'm trying to improve each week

i don't think there is much better than when you get going on a squat routine and next thing you know... more weights, extra plates ATG- eat up and watch those wheels blow up!!

Durrikan
09-03-09, 6:24 pm
I just saw your thread, Durrikan, and wanted to add my welcome. I started back to the gym last July, a year after major back surgery, and started with smaller weights than you're using! It's been quite a Journey, and if you'd told me after that surgery that I'd be able to ever do rack deads with 405 again, I'd've told you that you were crazy.

At 50, I'd fallen down a hill and tore my right quad off the kneecap, thanks to the nerve impingement in my back. I tried to get back to the gym after that, but it became apparent that there was more that was wrong.

Getting hooked up with the Animals has literally changed my life. They have been so supportive and open with me looking for advice that, impatient as I am, I'm actually pretty pleased with my progress, and my trainer, Rage, refers to me as "Mr. Results Not Typical."

Just take it one rep, one set, one workout and one day at a time, and it all gets done eventually. From your latest news, I've a suspicion that you'll be doing lots of "Baby Curls" and "Baby Static Holds" for the near future. Congratulations!

thanks bro and I will...although patience isn't my long suit either lol

Durrikan
09-03-09, 6:25 pm
i don't think there is much better than when you get going on a squat routine and next thing you know... more weights, extra plates ATG- eat up and watch those wheels blow up!!

Hear you and looking forward to it...extremely hungry for the growth, progress, strength

Durrikan
09-03-09, 11:26 pm
Legs
Squats
125 1x10
175 2x10

leg press
180 1x10
270 2x10

leg extensions
100 5x10

leg curls
80 3x10


had to finally quit my knees were killing me all day and I pulled my hamstring
I did the best I could an push through it all so I guess considering it wasn't bad

Durrikan
09-04-09, 12:36 am
a little background on my bum right leg

in 93' I was electrocuted and fell from a 15ft wall and landed on my back
had an entry wound but no exit wound...doctors couldn't believe I survived it
they said what happened since it didn't exit was it traveled around inside me doing
damage to the nerves and muscles...it took me almost 2yrs to learn how to walk with my
right leg again and at least that long to build my right arm back up so it wasn't like
shaking hands with a dead fish...so anyways there it is and here I am in the iron once again
I'll be damed though if I'll let a bum leg stop me from reaching my goals though
so if I have to grunt moan and scream (which I do) to get through my leg routine each
week so be it but I'll not give up or give in
thanks for reading my journey

Firedrake
09-04-09, 1:19 am
Looks like a good leg day to me!

Before my back surgery in 2007, I had lost almost all strength in my legs thanks to nerve impingement in my lower spine. The doctor said I was perhaps three months from needing a wheelchair. Before that, in 2004, the impingement caused me to lose control of my legs while camping, and I tore the right quad completely off the knee, and mangled the left quad pretty badly. It wasn't till trying to recover from -that- that we realized the fall had been cause by the back.

It was a year AFTER the surgery before the doc would let me go to the gym. An x-ray of my spine looks like I went to Home Depot for repair equipment. The road back has been long. I was doing leg presses when I came back to the gym with a whole 90 pounds, and wasn't even able to start doing squats till earlier this year. In May, I was able to do 555 (5 plates on a side plus the sled) on leg press for my 55th birthday. This week, I was doing 795. The progress is picking up speed. I hope to hit 225 for squats on Tuesday of next week. (I have to -- it's ridiculous to be benching more than I squat <grin>)

It's a long curve, my friend, but just keep going, and the progress WILL come. No injury can defeat the human spirit. It's a matter of mind of matter. If you don't mind the effort, it won't matter how much it takes.

Keep at it, and you'll get it done!

Durrikan
09-04-09, 6:27 am
Looks like a good leg day to me!

Before my back surgery in 2007, I had lost almost all strength in my legs thanks to nerve impingement in my lower spine. The doctor said I was perhaps three months from needing a wheelchair. Before that, in 2004, the impingement caused me to lose control of my legs while camping, and I tore the right quad completely off the knee, and mangled the left quad pretty badly. It wasn't till trying to recover from -that- that we realized the fall had been cause by the back.

It was a year AFTER the surgery before the doc would let me go to the gym. An x-ray of my spine looks like I went to Home Depot for repair equipment. The road back has been long. I was doing leg presses when I came back to the gym with a whole 90 pounds, and wasn't even able to start doing squats till earlier this year. In May, I was able to do 555 (5 plates on a side plus the sled) on leg press for my 55th birthday. This week, I was doing 795. The progress is picking up speed. I hope to hit 225 for squats on Tuesday of next week. (I have to -- it's ridiculous to be benching more than I squat <grin>)

It's a long curve, my friend, but just keep going, and the progress WILL come. No injury can defeat the human spirit. It's a matter of mind of matter. If you don't mind the effort, it won't matter how much it takes.

Keep at it, and you'll get it done!

thanks bro for the words of encouragement and sharing your story with me...means a lot and really appreciate it alot

Hollow
09-04-09, 9:49 am
Looks like a good leg day to me!


It's a long curve, my friend, but just keep going, and the progress WILL come. No injury can defeat the human spirit. It's a matter of mind of matter. If you don't mind the effort, it won't matter how much it takes.

Keep at it, and you'll get it done!

X2! Solid leg day Durrikan!

Durrikan
09-04-09, 11:25 am
X2! Solid leg day Durrikan!

thanks bro...lol, thought it was a lil weak myself but then it was an improvement from the week before

charlievanriper
09-04-09, 1:01 pm
Thats the key as long as you increase each workout, whether its a rep, a lb, or a set. Keep growing bro.

Durrikan
09-04-09, 1:10 pm
Thats the key as long as you increase each workout, whether its a rep, a lb, or a set. Keep growing bro.

thanks bro...I do what I can to improve each week be it lb rep or set

krazyassmexican
09-04-09, 5:58 pm
how have u been bro?

Durrikan
09-04-09, 6:10 pm
how have u been bro?

doing good bro thanks for asking...just been training hard and often...
tonight is shoulders we'll see how it goes...can't wait for sat though
it'll be back and deadlifts interested in seeing what I can do with dead lifts

thanks for stopping by bro

Durrikan
09-04-09, 11:22 pm
ab crunch machine
140 2x10
120 1x10

hanging leg lifts
3x20

shoulders

upright bb rows
95 1x10
65 1x10
85 1x10
75 1x10

seated bb shoulder press
65 3x10

standing side laterals
20,s 3x10

shrugs
180 1x10
270 3x10
180 1x10

calf raises
90 4x10

sunny_max
09-05-09, 6:19 am
good shoulder workout bro.........keep pushing that weight man......

Durrikan
09-05-09, 9:58 am
good shoulder workout bro.........keep pushing that weight man......

thanks bro...appreciate you stopping by also

Durrikan
09-05-09, 10:07 pm
Back

Squat
195 1x10
235 2x6
255 1x6

Front lat pulldowns
110 1x10
120 3x10
100 1x10

Rear lat pulldowns
100 5x10

Seated rows
100 4x10

Bent over E-Z bar rows
65 1x20
85 3x10
65 1x20

Firedrake
09-06-09, 12:13 am
Keep pushin' it, bro! Onward and upward!

Durrikan
09-06-09, 5:01 am
Keep pushin' it, bro! Onward and upward!

ever forward bro, ever forward I march

Durrikan
09-06-09, 11:41 am
Back

dead lift
195 1x10
235 2x6
255 1x6

Front lat pulldowns
110 1x10
120 3x10
100 1x10

Rear lat pulldowns
100 5x10

Seated rows
100 4x10

Bent over E-Z bar rows
65 1x20
85 3x10
65 1x20

that wasn't squat

Durrikan
09-06-09, 11:41 am
Back

dead lift
195 1x10
235 2x6
255 1x6

Front lat pulldowns
110 1x10
120 3x10
100 1x10

Rear lat pulldowns
100 5x10

Seated rows
100 4x10

Bent over E-Z bar rows
65 1x20
85 3x10
65 1x20

that wasn't squat that was dead lifts sorry

Durrikan
09-06-09, 5:28 pm
start back on my regular routine monday...got messed up and missed a day throwing me behind this week Monday is chest my more weaker area...hopefully I can improve upon it this coming week...got to get my flat bench and incline bench weight up

ATLAS64
09-06-09, 8:24 pm
start back on my regular routine monday...got messed up and missed a day throwing me behind this week Monday is chest my more weaker area...hopefully I can improve upon it this coming week...got to get my flat bench and incline bench weight up

Keep hammering it like your doing and you'll get there!

Durrikan
09-07-09, 9:17 am
Keep hammering it like your doing and you'll get there!

thanks bro...I'm trying with all I have each workout

sunny_max
09-07-09, 9:52 pm
start back on my regular routine monday...got messed up and missed a day throwing me behind this week Monday is chest my more weaker area...hopefully I can improve upon it this coming week...got to get my flat bench and incline bench weight up

haha yeah man i miss workouts all teh time cause of my crazy work hours....the key is to make up for it...what i do is just move my workouts a day fwd and i am all good......gotta love hthose incline bench man.....keep it up......

Durrikan
09-07-09, 11:17 pm
haha yeah man i miss workouts all teh time cause of my crazy work hours....the key is to make up for it...what i do is just move my workouts a day fwd and i am all good......gotta love hthose incline bench man.....keep it up......

I did...didn't let it make me miss...just had to move everything around a bit

Durrikan
09-07-09, 11:21 pm
ab crunch machine
140 3x10

hanging leg lifts (body weight only)
3x20

chest
flat bench press
115 1x10
135 2x10
145 2x10 decrease from last week but got 2 extra sets in

incline bench press
95 1x10
115 2x6 increase from last week
95 1x10 extra set from last week also

cable crossovers
60 3x10 increase from last week
50 2x10

pec deck
105 1x10 increase from last week
90 2x10

arms gave out before my chest did
although I can feel my chest burning some...so should be sore in morning

Firedrake
09-07-09, 11:22 pm
Hey, I'm probably going to have to shuffle a few things around this week, too. As long as it gets done, we keep going!

Durrikan
09-07-09, 11:26 pm
Hey, I'm probably going to have to shuffle a few things around this week, too. As long as it gets done, we keep going!

amen brother amen

Durrikan
09-08-09, 5:13 am
start over with suppliments today
here is what I'll be taking now

Animal M-STAk
Animeal Pak
Animal Omega
Universal Torrent PWO

looking forward to taking these from now on
and seeing a difference in my workouts etc

Hollow
09-08-09, 8:31 am
That was a solid chest workout Durrikan! You should be feeling that one the next day.

Durrikan
09-08-09, 10:02 am
That was a solid chest workout Durrikan! You should be feeling that one the next day.

thanks bro...numbers are still bothering me...but a little patience on my part is required an it'll come around I know

krazyassmexican
09-08-09, 11:16 am
thanks bro...numbers are still bothering me...but a little patience on my part is required an it'll come around I know

numbers always bother me specially when it comes to chest workouts i have not been blessed on strenght neither muscular density on that department, but now i think form is more important than how much someone can bench, dont get the numbers let you down bro, just punish your bodyparts

Altered Beast
09-08-09, 11:28 am
The only number that matters is your chest measurement!

I know how you feel. Personally, my chest strength lags way behind my other lifts as well. You know what? I may only max bench around 330, but my chest is 56-57 inches around!

Gauge your progress on your size measurements. Have yourself measured every 4-6 weeks. That is how you will know if you are truly gaining.

Altered Beast
09-08-09, 11:29 am
numbers always bother me specially when it comes to chest workouts i have not been blessed on strenght neither muscular density on that department, but now i think form is more important than how much someone can bench, dont get the numbers let you down bro, just punish your bodyparts

Solid advice

Durrikan
09-08-09, 11:39 am
numbers always bother me specially when it comes to chest workouts i have not been blessed on strenght neither muscular density on that department, but now i think form is more important than how much someone can bench, dont get the numbers let you down bro, just punish your bodyparts

thanks bro appreciate it much and will do...do it at each and every workout I do...give it my all

Durrikan
09-08-09, 11:39 am
The only number that matters is your chest measurement!

I know how you feel. Personally, my chest strength lags way behind my other lifts as well. You know what? I may only max bench around 330, but my chest is 56-57 inches around!

Gauge your progress on your size measurements. Have yourself measured every 4-6 weeks. That is how you will know if you are truly gaining.

thanks bro and I hear you...and that's what I am going by...appreciate the advice
and thanks for stopping by

Durrikan
09-08-09, 11:18 pm
Legs
Squat
55 1x10 warmup
145 1x10
195 2x10 increase in weight and by 1 set also

Leg press
180 1x10
250 1x10
270 1x10
320 1x10 increase in weight and by 1 set also

Leg extensions
120 4x10 increase in weight

Leg curls
100 3x6 increase in weight

all weight increases and set increases are improvements from last weeks
leg routine
legs were shaking when I left the gym tonight
so I guess it was a pretty good workout

Firedrake
09-08-09, 11:22 pm
Yeah, I'd say you went in and got the work done. Good stuff!

Durrikan
09-08-09, 11:23 pm
Yeah, I'd say you went in and got the work done. Good stuff!

lol thanks bro...appreciate the praise

sunny_max
09-08-09, 11:35 pm
nice wheels session man......congrats on the improvements bro.......just gotta keep it up like you doing man...be consistent......good hard work right there.......

Durrikan
09-08-09, 11:42 pm
nice wheels session man......congrats on the improvements bro.......just gotta keep it up like you doing man...be consistent......good hard work right there.......

thanks bro...felt pretty good tonight and didn't leave much when I left the gym
legs were shakin' when I left lol

sunny_max
09-08-09, 11:46 pm
thanks bro...felt pretty good tonight and didn't leave much when I left the gym
legs were shakin' when I left lol

lol yeah bro....thats the way to do it....love the feeling of sore legs the next day......especially when you gotta get in that freaking car to drive...haha

Durrikan
09-09-09, 12:10 am
lol yeah bro....thats the way to do it....love the feeling of sore legs the next day......especially when you gotta get in that freaking car to drive...haha

yeah so much so that for the past 3 weeks now I haven't been
able to do my calves on leg night...nothing left in the tank
have to do them on arm night or such...thinking about just
doing them on chest and shoulder night...that's 3 days in
between doing them

Durrikan
09-09-09, 4:54 am
tonight is arms night...biceps, triceps, and forearms...
interested to see if I improve upon my weight and or
set on each exercise...looking forward to tonight
also would like to see if the new supps play a role
in my workout...we'll see

so far this week I have made gains in each exercise
be it weight, set, or both...yay for me lol

Hollow
09-09-09, 9:48 am
The weight is going up + adding a set to an exercise = Progress!

Great work Durrikan!

Durrikan
09-09-09, 10:04 am
The weight is going up + adding a set to an exercise = Progress!

Great work Durrikan!

thanks bro...seem to be having a really good week so far
hope to keep it up...tonight is arms oh yeah lol

krazyassmexican
09-09-09, 11:22 am
tonight is arms night...biceps, triceps, and forearms...
interested to see if I improve upon my weight and or
set on each exercise...looking forward to tonight
also would like to see if the new supps play a role
in my workout...we'll see

so far this week I have made gains in each exercise
be it weight, set, or both...yay for me lol

that can only mean one thing bro, your hardwork and sacrifice are paying up

charlievanriper
09-09-09, 11:30 am
keep that improvement coming D

Durrikan
09-09-09, 11:48 am
that can only mean one thing bro, your hardwork and sacrifice are paying up

thanks bro...pretty stoked about this week so far

Durrikan
09-09-09, 11:48 am
keep that improvement coming D

working hard on it bro...working hard

Durrikan
09-09-09, 2:35 pm
The weight is going up + adding a set to an exercise = Progress!

Great work Durrikan!

thanks bro...pretty excited about it myself

JUGGERNAUT
09-09-09, 2:44 pm
Yo Durrikan, with all your progress thus far, it's gonna be cool to re-read some of your firsts post and see just how far you have gone!

Right on man, keep chugging.

Durrikan
09-09-09, 3:17 pm
Yo Durrikan, with all your progress thus far, it's gonna be cool to re-read some of your firsts post and see just how far you have gone!

Right on man, keep chugging.

thanks bro...really appreciate it and I will ever forward

Durrikan
09-10-09, 12:31 am
arms

Biceps

Standing barbell curls
65 2x10
75 2x10 increased by a set

Seated dumbbell curls
25 2x10
30 3x10 increased in weight

Preacher curls
45 1x10
55 2x10
65 2x10 increase by 5lbs

concentration curls
20,s 2x10
25,s 1x10

Triceps

tricep cable pushdowns
120 5x10 increase in weight

Lying tricep extensions
55 4x10

tricep kickbacks
40 3x10

tricep pushdowns v-bar (new to my tricep routine)
65 1x10
65 2x8

Forearms

forearm front raises (elbows tucked in stationary)
55 3x10

cable wrist curls
120 1x20
150 2x20 increase in weight

cable reverse wrist curls
150 3x20 increase in weight

felt pretty good about my arms tonight
they were pumped and tight when I left
the gym...gotta like that

Durrikan
09-10-09, 6:13 am
had Animal M-Stak pre workout and
Universal Torrent post workout
wonder if someone can tell me
wether I should leave the red pill (stim?)
in or out on my M-Stak since
I workout so late at night 10:30 is
usually my start time or there abouts
leave me a post or message me if
you know...appreciate it

Durrikan
09-10-09, 1:07 pm
never mind a Universal Rep answered me about it...thanks
if you still have a comment about it though I'll be glad
to hear it

krazyassmexican
09-10-09, 1:09 pm
nice arm day bro i can see you are truly progressing

Durrikan
09-10-09, 1:42 pm
nice arm day bro i can see you are truly progressing

thanks bro...trying my damndest to improve each week...don't always
succeed but I try

Durrikan
09-10-09, 3:59 pm
you know it's bad when you can't even stand to take the 2 days off on your 5 day split
routine that is required...but you can't hardly even make it the 24hrs from one workout till
the next...that's called addiction...or in my case since I have OCD it's called OBSESSION
sad isn't it lol

JUGGERNAUT
09-10-09, 4:10 pm
you know it's bad when you can't even stand to take the 2 days off on your 5 day split
routine that is required...but you can't hardly even make it the 24hrs from one workout till
the next...that's called addiction...or in my case since I have OCD it's called OBSESSION
sad isn't it lol

REST = GROW Did that help? Glad I could help you ;-)

Durrikan
09-10-09, 4:12 pm
REST = GROW Did that help? Glad I could help you ;-)

lol yes that helped lots...seriously though I know rest equals growth but it's
still hard to wait...just have to be in the gym...but wait I do even as hard
as it is lol

JUGGERNAUT
09-10-09, 4:23 pm
lol yes that helped lots...seriously though I know rest equals growth but it's
still hard to wait...just have to be in the gym...but wait I do even as hard
as it is lol

Any spare time should involve meal planning/grocery shopping/cooking, washing sweaty gym wear and organizing workouts/future splits. Look at it like this and you should welcome the time away from the gym. If you are not doing all of the above...well, you gotta.

Firedrake
09-10-09, 4:26 pm
you know it's bad when you can't even stand to take the 2 days off on your 5 day split
routine that is required...but you can't hardly even make it the 24hrs from one workout till
the next...that's called addiction...or in my case since I have OCD it's called OBSESSION
sad isn't it lol

Nope. Not sad at all. The only reason I really took a scheduled rest day yesterday, rather than putting in some accessory work, is because I had a doctor's appointment in the morning. I'm right there with you. Work is the curse of the training class . . .

Nice arm workout, too! Maybe you can't progress every time on every exercise, but there's almost always SOME progress, and that's what we all want.

Durrikan
09-10-09, 4:30 pm
Nope. Not sad at all. The only reason I really took a scheduled rest day yesterday, rather than putting in some accessory work, is because I had a doctor's appointment in the morning. I'm right there with you. Work is the curse of the training class . . .

Nice arm workout, too! Maybe you can't progress every time on every exercise, but there's almost always SOME progress, and that's what we all want.

Thanks bro...yeah my arms are just a bit sore today from that one


Any spare time should involve meal planning/grocery shopping/cooking, washing sweaty gym wear and organizing workouts/future splits. Look at it like this and you should welcome the time away from the gym. If you are not doing all of the above...well, you gotta.

I do...actually I do all the plainning of meals around here...the cooking grocery shopping
etc...so I do stay quite busy...besides running around after 3 small kids thank goodness the oldest 2 (out of 5) are grown

JUGGERNAUT
09-10-09, 4:34 pm
Thanks bro...yeah my arms are just a bit sore today from that one



I do...actually I do all the plainning of meals around here...the cooking grocery shopping
etc...so I do stay quite busy...besides running around after 3 small kids thank goodness the oldest 2 (out of 5) are grown

WOW, your work is cut out for you!

Durrikan
09-10-09, 4:49 pm
yeah...coach their sports teams...do the school events etc...reason I workout late at
night (10:30) after they go to bed and get settled down...oh guess it's a matter of
opinion as to wether they are small or not they are 12, 9, and 8...2 oldest ones are
22 and 18 the oldest one just gave me my first grand child...the 18 yr old will be having
one at end of September or first of October...

Durrikan
09-10-09, 11:28 pm
shoulders

Upright barbell rows
75 1x10
95 1x8
85 1x10
85 1x8
65 1x10 increased by a set

Seated barbell shoulder press
65 3x10

Standing side laterals
20,s 3x10

Shrugs
230 2x10
280 3x10 increased weight

overall it was pretty good...arms still sore from last night
so they started burning early...by time I was through
my shoulders were burning also

sunny_max
09-11-09, 12:29 am
Nice Weights On The Upright Barbell Rows Bro...i See You Have Been Making Steady Improvements On Weights ...which Is Very Good.....keep Up The Good Work......and Sports Do You Coach?

Durrikan
09-11-09, 12:37 am
Nice Weights On The Upright Barbell Rows Bro...i See You Have Been Making Steady Improvements On Weights ...which Is Very Good.....keep Up The Good Work......and Sports Do You Coach?

thanks bro...working at it...coach baseball...any other sports we just play
ourselves

sunny_max
09-11-09, 12:40 am
thanks bro...working at it...coach baseball...any other sports we just play
ourselves

THATS REAL COOL THAT YOU TEACH BASEBALL BRO...MY GF IS A BIG YANKEES FAN HAHA..NO OFFENCE TO THE BRAVES......I AM MORE OF A FOOTBALL GUY.....GO COWBOYS HAHA....

Durrikan
09-11-09, 12:41 am
THATS REAL COOL THAT YOU TEACH BASEBALL BRO...MY GF IS A BIG YANKEES FAN HAHA..NO OFFENCE TO THE BRAVES......I AM MORE OF A FOOTBALL GUY.....GO COWBOYS HAHA....

lol...yeah I don't watch sports that much...to much to do otherwise if you know
what I mean

sunny_max
09-11-09, 12:45 am
lol...yeah I don't watch sports that much...to much to do otherwise if you know
what I mean

I HEAR YA MAN...SCHOOL, WORK, GF AND BILLS KILLS YA...HAHA.....I FIND PEACE IN THE GYM HONESTLY....AND EXPECIALLY LOVE TO THROW THE WEIGHTS AROUND WHEN I AM ANGRY OR SOMETHING......BUT YEAH KEEP PUSHING HARD MAN...YOUR DOING A GOOD JOB....AND REAL GOOD IMPROVEMENTS TOO...

Durrikan
09-11-09, 12:48 am
I HEAR YA MAN...SCHOOL, WORK, GF AND BILLS KILLS YA...HAHA.....I FIND PEACE IN THE GYM HONESTLY....AND EXPECIALLY LOVE TO THROW THE WEIGHTS AROUND WHEN I AM ANGRY OR SOMETHING......BUT YEAH KEEP PUSHING HARD MAN...YOUR DOING A GOOD JOB....AND REAL GOOD IMPROVEMENTS TOO...

thanks bro and I hear you...the gym is the one place I find peace...just me
and the iron...no worries nothing man...and I go late at night after kids in bed
like it then...it's a rare time when anyone else is in there...so I don't have ot
listen to someone trying to make small talk with me...just leave me alone
and let me do my thing...I don't bother you so why do you wan to interrupt
and bother me...you know

Durrikan
09-11-09, 2:29 am
didn't mean for that to sound quiet as harsh as it did...it's just that I pay my dues each
month, not to go there and chat and make friends or to stand around yacking...but
I go to train hard, sweat, and pour out my heart and spirit in there to gain strenght
and size, if you want to takl to me outside the gym then that's another thing
but while I'm in here and busy doing my thing then have enough respect for me
to leave me be and let me work...this is my sanctuary, I come at a time when
no one else is there for a reason.

so I don't have to wait on all the ladies who are there to socialize and chat with their
friends or the guys who are there to chat it up with each other and jump from one station
to another with no reason to there workout whatsoever...you know the ones I'm talking
aboutthey come in once a week maybe and try to work sorta body part they have
and they do that poorly...example I tried going earlier once and when I got there
there was like 8 women all in the dumbbell section and they weren't even working
out they were sitting on the benches talking.

upset me because they were in all the stations I needed to be in...I have a certain order
to my workouts that I follow and I refuse to jump ahead to one only to have to go back to
another guess that's the OCD in me...not sure but anyway if any of this offends anyone
well I hate it but this is how I feel and yes I pay my dues each month and before they are
due also pay it in sweat hard work and dedication to what I do and that's about all
I guess I have to say

Durrikan
09-11-09, 2:37 am
now don't get me wrong there are those on here that I wouldn't mind working out with on
occassion same with a few around home here, but I couldn't stand it on a regular basis
just the way I am geared I suppose

Durrikan
09-11-09, 6:35 am
as a side note...yes I realize all those people have a right to be there also...they pay
their dues too...I just choose to workout when they aren't there...less frustration on
my part...as for working out with others...my sister-in-law works out with me all the
time...

I even spot for here between sessions but she leaves me alone for most
part and lets me do my thing...then there is the deputy and his cop friend that work
out a couple of nights a week but I leave them alone and they in return don't
mess with me so it's cool and there's a couple of kids that show up every couple
of weeks or so but once again they stay out of my way...respect that's all I ask
for...give me mine and I'll return it just the same

if you have read all of these late night ramblings of mine thank you for reading
of a mad man lol

have a kickass weekend brothers

Hollow
09-11-09, 9:02 am
You are definitely paying your dues Durrikan, great work on the arms and shoulder workouts!!!

Just a little curious as to how many boys and girls you have?

Durrikan
09-11-09, 9:39 am
You are definitely paying your dues Durrikan, great work on the arms and shoulder workouts!!!

Just a little curious as to how many boys and girls you have?

3 girls and 2 boys
2 girls ages 22 and 18 from previous wife
2 boys and 1 girl
boys age 12 n 9 girl is 8
with current wife whose aunt is the lady over the gym I workout at
she is known sometimes fondly sometimes not as
The GYM NAZI
if your dues aren't on time you go up on the wall of shame
she also is hell on folks about not re-racking weights and leaving them laying around
she also enlisted me for night time work to make sure any who come in are
indeed members...to date I've had to run several out who weren't lol

Hollow
09-11-09, 9:48 am
Sounds like she is running a no BS gym there, nice! We could use her touch down here for those who continue to fail to re-rack their weights.

Durrikan
09-11-09, 3:05 pm
Sounds like she is running a no BS gym there, nice! We could use her touch down here for those who continue to fail to re-rack their weights.

yeah it's really nice and dues are only 20 bucks a month so you can't beat it
and the owner was a world champion power lifter in the 70's and 80's I believe
it was...name was Buddy Duke

Durrikan
09-11-09, 3:16 pm
correction Buddy Duke as a national and world champion in the early 90's

Durrikan
09-11-09, 3:28 pm
a little history of Georgia body builders and powerlifter champions male and female

http://www.georgiaencyclopedia.org/nge/Article.jsp?id=h-2792

Firedrake
09-11-09, 3:30 pm
Great shoulder work D., gotta learn to love the burn! *grin*

Durrikan
09-11-09, 3:40 pm
oh I do I do try to get it every night in fact lol

Durrikan
09-11-09, 4:06 pm
correction Buddy Duke as a national and world champion in the early 90's

actually not clear on the exact dates of his feats but here's some more info on him

Also notable was Buddy Duke of Adel, who succeeded Reno in 1990 as Georgia power-lifting chair and won five national and four world championships as a mid-heavyweight. In 1984 he hoisted an enormous 788-pound deadlift.

Durrikan
09-11-09, 4:13 pm
more georgia history in bodybuilding and weight lifting

From 1984 to 1991 Lee Haney won the coveted Mr. Olympia title eight times, more than the well-known bodybuilder, actor, and politician Arnold Schwarzenegger. At Haney's Atlanta gym, Evander Holyfield trained with weights in preparation for his second heavyweight boxing title fight

Hollow
09-11-09, 5:28 pm
That's quite the history.

Durrikan
09-11-09, 5:35 pm
That's quite the history.

yeah isn't it though and I didn't post everything...there's this to add though
and then I'll quit and just post the addy again

Power Lifting


The sport of power lifting (bench press, squat, and deadlift) made inroads into Georgia mainly through the efforts of Dick Reno of Marietta, who helped organize at least ten meets a year for ten years. He and Coffee also coached a talented group of women power lifters at Coffee's Gym. The most outstanding of these was Ann Leverett of Savannah. Assisted by Coffee and Howard Cohen, Leverett has won fifteen national and two world championships and has held numerous national and world records at 105 pounds or less bodyweight

link to georgia history in bodybuilding and weightlifting...quite interesting
http://www.georgiaencyclopedia.org/nge/Article.jsp?id=h-2792

Durrikan
09-11-09, 11:29 pm
back

dead lift
195 1x10
245 1x10

front lat pulldowns
120 4x10
140 1x10 increase in weight

seated cable rows
100 3x10
120 1x10 increase in weight

bent over rows
80 3x10

really wasn't feeling it tonight
got some kind of virus and running a fever
had to struggle to get through tonights routine
wasn't able to finish all my sets on deads or bent overs

sunny_max
09-12-09, 12:23 am
back

dead lift
195 1x10
245 1x10

front lat pulldowns
120 4x10
140 1x10 increase in weight

seated cable rows
100 3x10
120 1x10 increase in weight

bent over rows
80 3x10

really wasn't feeling it tonight
got some kind of virus and running a fever
had to struggle to get through tonights routine
wasn't able to finish all my sets on deads or bent overs

good work on the deds bro......hope you fell better soon man....get some rest and fully recover before hitting those weights again my man ...........you will be able to hit them harder if you let your body recuperate.....always listen to you body man!!!!!!

its like someone told me.....if you keep slamming a car through the wall......get it repaired....slam it again.....get it repaired......it will keep working fine.........if you keep slamming it and never get it repaired?.....its gonan end up in the junk yard........and we dnt want that now do we.......get some rest bro...hope you feel better soon......

Durrikan
09-12-09, 1:24 am
good work on the deds bro......hope you fell better soon man....get some rest and fully recover before hitting those weights again my man ...........you will be able to hit them harder if you let your body recuperate.....always listen to you body man!!!!!!

its like someone told me.....if you keep slamming a car through the wall......get it repaired....slam it again.....get it repaired......it will keep working fine.........if you keep slamming it and never get it repaired?.....its gonan end up in the junk yard........and we dnt want that now do we.......get some rest bro...hope you feel better soon......

thanks bro and not a problem bro...got two days off coming up in fact...start back
over on Monday

mcbeast
09-13-09, 1:58 am
Hope you get to feelin better! Way to push thru it and still manage to throw down some madness despite bein sick.

Durrikan
09-13-09, 10:27 am
Hope you get to feelin better! Way to push thru it and still manage to throw down some madness despite bein sick.

thanks bro...thanks for stopping by appreciate it

Durrikan
09-13-09, 5:32 pm
just did my measurements and there is an increase in my arms, chest, and legs
I'm am so stoked at the moment...

mcbeast
09-13-09, 5:32 pm
just did my measurements and there is an increase in my arms, chest, and legs
I'm am so stoked at the moment...

Great! Keep it up..This is just the beggining..

Durrikan
09-13-09, 10:48 pm
Great! Keep it up..This is just the beggining..

thanks bro

Hollow
09-14-09, 9:07 am
just did my measurements and there is an increase in my arms, chest, and legs
I'm am so stoked at the moment...

That’s outstanding!

Even though you weren’t feeling the best that was a solid back session! I hope you are better.

Durrikan
09-14-09, 9:43 am
That’s outstanding!

Even though you weren’t feeling the best that was a solid back session! I hope you are better.

thanks on both accounts bro...really appreciate the support you show me

Durrikan
09-14-09, 11:30 pm
chest

Flat bench press
115 2x6
145 3x6

Incline bench press
115 2x6
125 1x6 increase in weight

Cable crossovers
60 4x10
70 1x10 increase in weight

Pec deck
120 1x9 increase in weight
120 1x8
115 1x9

seated calf raises
90 1x15
125 4x10 increase in weight

wasn't as good as I had hoped for on my benching
but it was a pretty good chest session I thought
sure felt like it anyway...lol

Firedrake
09-14-09, 11:53 pm
Looking good! Don't worry -- the bench will come up as long as you're consistent. Mine's gone from 95 in April to 225, week before last.

You're doing great!

charlievanriper
09-15-09, 12:10 am
doing good D, I'm off to bed I hurt like a f***ing bitch tonight.

Durrikan
09-15-09, 12:14 am
Looking good! Don't worry -- the bench will come up as long as you're consistent. Mine's gone from 95 in April to 225, week before last.

You're doing great!

thanks bro appreciate the encouragement

Durrikan
09-15-09, 12:14 am
doing good D, I'm off to bed I hurt like a f***ing bitch tonight.

thanks bro appreciate it and I hope you get to feeling better

charlievanriper
09-15-09, 1:14 am
I put up a new link, Took my Omega and Animal Flex a uge protien drink, muscles are already feeling better, got another Ass killer in the morning. Hope ya like the new pic's.

Durrikan
09-15-09, 5:40 am
I put up a new link, Took my Omega and Animal Flex a uge protien drink, muscles are already feeling better, got another Ass killer in the morning. Hope ya like the new pic's.

definitely looking good, like to get there myself...I know I know patience patience is
required...lol

sunny_max
09-15-09, 5:53 am
congrats on the increase in size bro...its always a good thing to find out your hard work is paying off...very well done......thats pure success.......just dont let it go to your head and dont stray off the beaten path my friend.....keep up the good work bro......

Durrikan
09-15-09, 5:58 am
congrats on the increase in size bro...its always a good thing to find out your hard work is paying off...very well done......thats pure success.......just dont let it go to your head and dont stray off the beaten path my friend.....keep up the good work bro......

thanks bro and not a problem...my eyes are on the prize and not letting up till
I get it and more, even then there will be not letting or stopping me...I am most
definitely determined to reach my goals and then some

Hollow
09-15-09, 7:26 am
The flat bench may not have been where you wanted it (give it some time, it will begin to climb) but you are definitely making solid gains on the others. Great workout Durrikan!

Durrikan
09-15-09, 9:04 am
The flat bench may not have been where you wanted it (give it some time, it will begin to climb) but you are definitely making solid gains on the others. Great workout Durrikan!

thanks bro...lol I know, patience is required

krazyassmexican
09-15-09, 11:35 am
chest

Flat bench press
115 2x6
145 3x6

Incline bench press
115 2x6
125 1x6 increase in weight

Cable crossovers
60 4x10
70 1x10 increase in weight

Pec deck
120 1x9 increase in weight
120 1x8
115 1x9

seated calf raises
90 1x15
125 4x10 increase in weight

wasn't as good as I had hoped for on my benching
but it was a pretty good chest session I thought
sure felt like it anyway...lol


good work bro, fuck a flat bench get some inclines lol

Durrikan
09-15-09, 12:24 pm
good work bro, fuck a flat bench get some inclines lol

thanks bro

Durrikan
09-15-09, 11:29 pm
Legs

Squats
bar x15 warmup
105 2x10
155 1x10
195 1x1 form wasn't right so I dropped back down
155 1x10

Leg press
180 2x10
270 1x10
320 1x10

Leg extensions
120 4x10

Leg curls
100 3x6

leg felt all wobbly once I finished up didn't do my normal sets at max on
squats tonight...form just wasn't there so I had to drop it back down

mcbeast
09-16-09, 12:03 am
Smart move droppin down the weight and focusin on form. Itll help you in the long run

Durrikan
09-16-09, 1:15 am
Smart move droppin down the weight and focusin on form. Itll help you in the long run

thanks bro...yeah I don't workout with an ego, it's never a good combo

sunny_max
09-16-09, 2:13 am
Legs

Squats
bar x15 warmup
105 2x10
155 1x10
195 1x1 form wasn't right so I dropped back down
155 1x10

Leg press
180 2x10
270 1x10
320 1x10

Leg extensions
120 4x10

Leg curls
100 3x6

leg felt all wobbly once I finished up didn't do my normal sets at max on
squats tonight...form just wasn't there so I had to drop it back down

good leg workout bro.....as excessive said good move on dropping the weight o get the form right....thats the biggest mistake every rookie does and we dnt wanan be in that boat now do we bro? leg presses are looking pretty good at 320 bro.....

Durrikan
09-16-09, 5:45 am
good leg workout bro.....as excessive said good move on dropping the weight o get the form right....thats the biggest mistake every rookie does and we dnt wanan be in that boat now do we bro? leg presses are looking pretty good at 320 bro.....

thanks bro...yeah I learned my lesson and hard knocks when I was in my 20,s and 30,s
not to over do it and to not sacrifice form for more weight, nothing good ever comes
from that I know

Hollow
09-16-09, 7:51 am
thanks bro...yeah I learned my lesson and hard knocks when I was in my 20,s and 30,s
not to over do it and to not sacrifice form for more weight, nothing good ever comes
from that I know

An excellent lesson to learn very early...form vs weight.

Solid leg session Durrikan! Good call backing the weight off.

Durrikan
09-16-09, 9:56 am
An excellent lesson to learn very early...form vs weight.

Solid leg session Durrikan! Good call backing the weight off.

thanks bro...appreciate all the suppurt you guys throw my way

Durrikan
09-17-09, 12:24 am
Abs
Ab crunch machine
140 3x10

Hanging leg lifts
3x20

Arms

Standing barbell curls
65 2x10
75 2x10
80 1x8 increase in weight and a set

Seated dumbbell curls
25,s 2x10
30,s 2x10

Preacher curls
35 1x10
45 1x10
55 1x10
60 1x10

Triceps

Tricep pushdowns
120 5x10

Rope pulldowns cable
60 1x10
70 2x10 new to my tricep routine

V-bar pushdowns
60 3x10 new to my tricep routine

Kickbacks
45 3x10 increase in weight

Forearms

Forearm front raises
55 1x8
55 2x10

cable wrist curls
180 3x20 increase in weight

cable reverse wrist curls
150 3x20

felt like I really pounded my arms tonight
they are so tight they feel like they are
about to bust...pumped and feelin' really
good

sunny_max
09-17-09, 3:16 am
congrats on the increase in weight and sets on arms...yeah 8o on barbell is a good achievement...it took me a long time to get there...thnx for motivating me on my squats brother...its deeply appreciated...good workout.....imma sit in your corner and watch you grow....

Durrikan
09-17-09, 6:11 am
thanks bro and thanks for the words of encouragement...appreciate it

Hollow
09-17-09, 7:28 am
After that session I would be surprised if you can even move your arms! Outstanding arm session Durrikan!!!

Durrikan
09-17-09, 7:46 am
After that session I would be surprised if you can even move your arms! Outstanding arm session Durrikan!!!

thanks bro, yeah it pretty hard driving home last night with those
of course they are still tight this morning also...shoulders should
be interesting tonight lol

Hollow
09-17-09, 8:31 am
thanks bro, yeah it pretty hard driving home last night with those
of course they are still tight this morning also...shoulders should
be interesting tonight lol

Driving home after a solid arm session can be a big challenge in itself.

Durrikan
09-17-09, 11:08 am
Driving home after a solid arm session can be a big challenge in itself.

indeed it was lol

krazyassmexican
09-17-09, 11:16 am
Abs
Ab crunch machine
140 3x10

Hanging leg lifts
3x20

Arms

Standing barbell curls
65 2x10
75 2x10
80 1x8 increase in weight and a set

Seated dumbbell curls
25,s 2x10
30,s 2x10

Preacher curls
35 1x10
45 1x10
55 1x10
60 1x10

Triceps

Tricep pushdowns
120 5x10

Rope pulldowns cable
60 1x10
70 2x10 new to my tricep routine

V-bar pushdowns
60 3x10 new to my tricep routine

Kickbacks
45 3x10 increase in weight

Forearms

Forearm front raises
55 1x8
55 2x10

cable wrist curls
180 3x20 increase in weight

cable reverse wrist curls
150 3x20

felt like I really pounded my arms tonight
they are so tight they feel like they are
about to bust...pumped and feelin' really
good

nice work bro, if i do triceps today i promise to pushdown the whole stack in your honor =)

charlievanriper
09-17-09, 11:18 am
Nice job D kep tearing it up.

Durrikan
09-17-09, 3:17 pm
nice work bro, if i do triceps today i promise to pushdown the whole stack in your honor =)

lol thanks bro


Nice job D kep tearing it up.

thanks and I try bro I try

Durrikan
09-17-09, 11:31 pm
Shoulders

Upright barbell rows
65 1x10
85 1x10
95 1x10
85 1x10

Seated barbell shoulder press
65 1x10
70 1x10 weight increase
75 1x10

Standing side laterals
20,s 2x10
25,s 1x6 weight increase

Shrugs
270 3x10
320 2x10 weight increase

didn't do lateral front raises shoulder was hurting, felt like it
best to leave it off rather than risk messing my shoulder up
other than that it was a pretty good session

charlievanriper
09-17-09, 11:52 pm
Add some rotator Cuff work, and start doing some shoulder stretches Like the one thats posted here somewhere I will send you a link in a minute. I found it here and started it and my shoulder pain has been improving.

charlievanriper
09-17-09, 11:54 pm
I found it here while just surfing posts. here is the u tube video

http://www.youtube.com/watch?v=dNilld58tks

Durrikan
09-18-09, 12:23 am
I found it here while just surfing posts. here is the u tube video

http://www.youtube.com/watch?v=dNilld58tks

thanks bro, yeah I do that except with a pvc pipe as a warmup each night
started doing that about a week or so ago, can't recall what the name of
that is now lol

Thanks charlie, really appreciate it

Firedrake
09-18-09, 12:36 am
I've seen it with a towel, a broomstick, bands -- the key is something that allows you to press your hands outward, stretching the muscles.

Great work!

sunny_max
09-18-09, 1:33 am
good on the weight increase bro....yeah shoulders are really prone to injuries...they need to handled delicately.....i warm em up thoroughly before hitting em hard....genetically i have strong shoulders and traps as compared to my other body parts.....but ia m still very careful with them cause mopst of my buddies have had shoulder injuries while doing heavy weights...get some rest and hit em with light weights...i think L-flyes are good for your rotary cuffs ...look for em..i usually do em.....good luck brother and as always a good session....

Durrikan
09-18-09, 3:20 am
I've seen it with a towel, a broomstick, bands -- the key is something that allows you to press your hands outward, stretching the muscles.

Great work!

thanks bro


good on the weight increase bro....yeah shoulders are really prone to injuries...they need to handled delicately.....i warm em up thoroughly before hitting em hard....genetically i have strong shoulders and traps as compared to my other body parts.....but ia m still very careful with them cause mopst of my buddies have had shoulder injuries while doing heavy weights...get some rest and hit em with light weights...i think L-flyes are good for your rotary cuffs ...look for em..i usually do em.....good luck brother and as always a good session....

thanks bro, yeah I'm pretty careful with it
if I feel the slightest twinge I back off
appreciate the support Firedrake and sunny
thanks

Hollow
09-18-09, 7:50 am
Solid shoulder session Durrikan! There’s an exercise I don’t see too often, the upright rows, nice. Good call backing off on the front laterals since your shoulder was hurting. Like charlievanriper and Firedrake said, stretches and a good warm up will help in the long run.

krazyassmexican
09-18-09, 10:46 am
Shoulders

Upright barbell rows
65 1x10
85 1x10
95 1x10
85 1x10

Seated barbell shoulder press
65 1x10
70 1x10 weight increase
75 1x10

Standing side laterals
20,s 2x10
25,s 1x6 weight increase

Shrugs
270 3x10
320 2x10 weight increase

didn't do lateral front raises shoulder was hurting, felt like it
best to leave it off rather than risk messing my shoulder up
other than that it was a pretty good session
do u like upright rows? i am not guru but i feel they get you more pain than benefits, i would ratter do some side raises on a machine, good work bro numbers are really nice

Durrikan
09-18-09, 11:12 am
do u like upright rows? i am not guru but i feel they get you more pain than benefits, i would ratter do some side raises on a machine, good work bro numbers are really nice

thanks bro and yeah I like the upright rows, I feel no pain when I am doing these

charlievanriper
09-18-09, 12:50 pm
Everybody on grip needs to experiment on grip width, I love them now that I found my perfect grip width thiers no pain anymore and I can start building up to more solid weight.
Good work thier D

Hollow
09-18-09, 1:02 pm
thanks bro and yeah I like the upright rows, I feel no pain when I am doing these

That’s good too hear. A good way to mix things up every once in a while, throw the upright rows in on a back day verses a shoulder day.

Durrikan
09-18-09, 4:22 pm
Solid shoulder session Durrikan! There’s an exercise I don’t see too often, the upright rows, nice. Good call backing off on the front laterals since your shoulder was hurting. Like charlievanriper and Firedrake said, stretches and a good warm up will help in the long run.

thanks bro appreciate it

charlievanriper
09-18-09, 4:35 pm
Ya know D I used to not like upright rows like I said till I found basically the sweet spot for my ( the grip width) but what really got me doing them again was watching Frank Magrath working Shoulders on U tube the dude put on 20 lbs each side would do those and then add 10 or 20 at a time and just do them till his shoulders were burned. I dont remember how high he went but dam he throws some weight around. I have gotten to 125, but when you start low and burn your way up man by the time you get up in weight and to a 4 to 6 rep range you have to start using your back a little ( but thats alright a little cheating will stimulate muscle growth ) but its a great feeling i the Shoulder girdle when your done......

Durrikan
09-18-09, 4:41 pm
Ya know D I used to not like upright rows like I said till I found basically the sweet spot for my ( the grip width) but what really got me doing them again was watching Frank Magrath working Shoulders on U tube the dude put on 20 lbs each side would do those and then add 10 or 20 at a time and just do them till his shoulders were burned. I dont remember how high he went but dam he throws some weight around. I have gotten to 125, but when you start low and burn your way up man by the time you get up in weight and to a 4 to 6 rep range you have to start using your back a little ( but thats alright a little cheating will stimulate muscle growth ) but its a great feeling i the Shoulder girdle when your done......

amen bro, when you find that right grip with them then it's a breeze
fun stuff

Gazzara
09-18-09, 4:56 pm
Durrikan, That's quite a volume of work that you are doing. It should give you a good base for the future. Don't neglect your recovery, particularly regdarding protein and good nutrition. You might want to try Universal Intra-Aid or BCAA Stack during your workouts so that you get your aminos when you need them. You might also add some Uni-Liiver tablets with each meal. At your age you will find that recovery is the most important part of your workout.

When I was younger I tried to go to the gym 3 times a week. For the past few years I have been lifting as heavy as I can once a week, and still making progress. That was after I built up a good base with high volume and moderate weight. Congtratulations on coming back from all of those injuries. - Vince

Durrikan
09-18-09, 5:03 pm
Durrikan, That's quite a volume of work that you are doing. It should give you a good base for the future. Don't neglect your recovery, particularly regdarding protein and good nutrition. You might want to try Universal Intra-Aid or BCAA Stack during your workouts so that you get your aminos when you need them. You might also add some Uni-Liiver tablets with each meal. At your age you will find that recovery is the most important part of your workout.

When I was younger I tried to go to the gym 3 times a week. For the past few years I have been lifting as heavy as I can once a week, and still making progress. That was after I built up a good base with high volume and moderate weight. Congtratulations on coming back from all of those injuries. - Vince

thanks bro and thanks for stopping by, appreciate the tips
I am currently on
Animal pak
Animal omega
Animal M-STAK
Universal torrent

look into adding the uni-liver tabs
right now I am on a 5 day split
mon-fri
off sat n sun
mon=chest
tues=legs
wed=arms
thurs=shoulders
fri=back

thanks again bro and check back often and feel free
to leave me any hints, tips, and/or suggestions
appreciate it

Durrikan
09-18-09, 11:40 pm
Back

Dead lifts
235 2x10
285 1x3 increase in weight

Front lat pulldowns
140 3x10
120 1x10
150 1x6 increase in weight

Seated cable rows
120 3x10
130 1x10 increase in weight

Bent over rows
65 1x10
85 1x10
105 1x15 increase in weight

all weight increases are over last weeks numbers
felt pretty good about tonight's workout
especially my dead...hope to break 300 mark by
end of september

Firedrake
09-18-09, 11:42 pm
Great work! You'll nail that 300 next week!

Durrikan
09-18-09, 11:45 pm
Great work! You'll nail that 300 next week!

lol thanks bro...not sure about next week but it's getting closer for sure

charlievanriper
09-19-09, 12:30 am
way to go D, you've got that 300 bro just keep increasing! progress a beautiful thing!

Durrikan
09-19-09, 5:05 am
way to go D, you've got that 300 bro just keep increasing! progress a beautiful thing!

thanks bro, yeah it's pretty sweet alright and hope to see that 300 in couple weeks

Durrikan
09-21-09, 11:54 pm
bike 15mins
ab crunch machine
140 3x10

hanging leg lifts
3x20

chest

flat bench press
105 1x6
125 2x6
145 1x6
155 1x2 weight increase

incline bench press
115 2x6
135 1x6 weight increase

cable crossovers
60 4x10
70 1x6

pec deck
120 2x10
120 1x8

iso wide chest press seated
25,s 1x10
35,s 1x15
45,s 1x10
55,s 1x10 this is a new exercise to my chest routine

pretty good workout tonight
think my arms were more pumped than my chest
at least tonight it is anyway lol

Firedrake
09-22-09, 1:30 am
Great work! Your chest is likely to be annoyed with you after that, I hope you realize <grin>.

Durrikan
09-22-09, 5:56 am
Great work! Your chest is likely to be annoyed with you after that, I hope you realize <grin>.

lol just a tad, thanks bro

Hollow
09-22-09, 11:05 am
Two great workouts back to back Durrikan! Pulling 300 by the end of September...it’s yours!

Durrikan
09-22-09, 11:30 am
Two great workouts back to back Durrikan! Pulling 300 by the end of September...it’s yours!

thanks bro, really feelin it also just realized that this coming friday is last one
in sept. Soo I gotta try to pull that extra 15lbs on my dead to hit 300
pump it up as they say lol

Hollow
09-22-09, 11:48 am
Dig down deep and go for it! I say you’ve got it in you Durrikan.

Durrikan
09-22-09, 1:08 pm
Dig down deep and go for it! I say you’ve got it in you Durrikan.

thanks bro and thanks for the support, will do

krazyassmexican
09-22-09, 1:09 pm
nice chest day bro, you cant stop progressing, that is amazing

Durrikan
09-22-09, 3:44 pm
nice chest day bro, you cant stop progressing, that is amazing

thanks bro and yeah I've been really pushing myself trying
to make progress each week

Durrikan
09-22-09, 11:16 pm
legs

Squats
105 1x10
155 1x10
175 1x6
185 1x6

Leg press
180 1x10
270 2x10
320 1x10

leg extension
120 3x10

leg curl
100 3x6

standing calf raises
300 3x10

mcbeast
09-22-09, 11:27 pm
Good stuff, feel the burn?!

Durrikan
09-22-09, 11:30 pm
Good stuff, feel the burn?!

lol, yeah when I wobbled out the door and staggered to my truck
...across the street no less

thankfully the gym is less than 2miles from house
lol

sunny_max
09-22-09, 11:58 pm
solid leg workout brother...good weights on squats and leg press.....you been doing allright man?

Durrikan
09-23-09, 6:06 am
thanks bro and yeah doing pretty good, just trying to increase my weights
and improve on each workout you know how it is bro

Hollow
09-23-09, 9:22 am
lol, yeah when I wobbled out the door and staggered to my truck
...across the street no less

thankfully the gym is less than 2miles from house
lol

Even though it is a short drive home, it can feel like forever after a leg day. Solid workout Durrikan!

krazyassmexican
09-23-09, 10:50 am
legs

Squats
105 1x10
155 1x10
175 1x6
185 1x6

Leg press
180 1x10
270 2x10
320 1x10

leg extension
120 3x10

leg curl
100 3x6

standing calf raises
300 3x10
this is good bro very good

Durrikan
09-23-09, 12:40 pm
Even though it is a short drive home, it can feel like forever after a leg day. Solid workout Durrikan!

thanks bro and yeah it can seem like for ever lol

Durrikan
09-23-09, 12:40 pm
this is good bro very good

thanks bro, how you been

Durrikan
09-24-09, 12:10 am
arms
Standing barbell curls
65 2x10
85 1x8 weight increase
80 1x10
80 1x8

Seated dumbbell curls
25,s 1x10
30,s 2x10
35,s 1x8 weight increase

Preacher curls
45 1x10
65 1x10 weight increase
65 1x8
55 1x9

Triceps

tricep pushdowns
120 3x10
130 2x10 weight increase

Rope pull downs
70 3x10

V-Bar pushdowns
60 3x10

tricep kickbacks
45 3x10

Forearms

forearm front raises
55 2x10
65 1x8 weight increase

cable wrist curls
180 3x20

cable reverse wrist curls
180 3x20 weight increase

overall good workout tonight
arms are screaming and about to bust
typing all this was hard even lol
good stuff man

mcbeast
09-24-09, 12:11 am
Great workout. Plenty of volume, have fun washing your back!

Durrikan
09-24-09, 12:12 am
Great workout. Plenty of volume, have fun washing your back!

lol no lie, that's when you pull the curtain back and holler HONEY COME HERE
lol
thanks bro

Hollow
09-24-09, 9:29 am
lol no lie, that's when you pull the curtain back and holler HONEY COME HERE
lol
thanks bro

LMAO! I've had to do that once or twice before...lol!

Outstanding arm session Durrikan!!!

Durrikan
09-24-09, 12:29 pm
LMAO! I've had to do that once or twice before...lol!

Outstanding arm session Durrikan!!!

thanks bro

Firedrake
09-24-09, 8:56 pm
Great volume and good numbers, bro -- you're getting it done, day by day!

krazyassmexican
09-24-09, 9:05 pm
what up G?

Durrikan
09-24-09, 9:08 pm
Great volume and good numbers, bro -- you're getting it done, day by day!

thanks bro appreciate it and so are you from what I've been seeing
some real nice pr's bro

Durrikan
09-24-09, 9:08 pm
what up G?

living and training bro and you?

Durrikan
09-24-09, 11:40 pm
Shoulders

Standing upright barbell rows
65 1x10
85 1x10
105 1x8 weight increase
95 1x8

Seated barbell shoulder press
65 1x10
85 2x10 weight increase
95 1x6

Standing side laterals
20,s 2x10
25,s 2x8 set increase

Shrugs
270 3x10
320 2x10

ab crunch machine
140 3x10

pretty good shoulder routine tonight at least I thought so
they were burning by the time I finished that last set of
shrugs

good stuff man

Firedrake
09-25-09, 12:35 am
yeah, I'd say it was . . . decent <grin>. Great shrugs; I'm sure the shoulders and traps were bitching at you!

charlievanriper
09-25-09, 12:42 am
Dam D, I think Drake unbderstated that. Thier Barking at you now lol. Good work Brother

Durrikan
09-25-09, 3:43 am
yeah, I'd say it was . . . decent <grin>. Great shrugs; I'm sure the shoulders and traps were bitching at you!

lol thanks bro

Durrikan
09-25-09, 3:44 am
Dam D, I think Drake unbderstated that. Thier Barking at you now lol. Good work Brother

thanks bro lol

Hollow
09-25-09, 8:31 am
After that session I think you’ve got yourself a similar situation as you did after the last arm workout, you’re going to need your wife’s/girlfriend’s assistance in the shower once again.

Great shoulder workout Durrikan!

Durrikan
09-25-09, 3:21 pm
After that session I think you’ve got yourself a similar situation as you did after the last arm workout, you’re going to need your wife’s/girlfriend’s assistance in the shower once again.

Great shoulder workout Durrikan!

thanks bro

Durrikan
09-26-09, 1:08 am
back

dead lifts
235 2x6
305 couldn't lockout on it

rack pulls....thought I'd try this out for first time tonight
235 2x10

front lat pulldowns
140 3x10
150 2x10

seated cable rows
120 3x10
130 2x10

wasn't feeling it tonight, mind just wasn't into working out
to much shit going on at home and it got to me mentally
tried to push it out and work through it anyway but
my heart just wasn't there on it tonight

Hollow
09-28-09, 10:10 am
In my books that was still a solid session Durrikan! It’s not always that easy to block out life from our minds when we are trying to workout. I hope all is well.

daddyg
09-29-09, 12:44 pm
doin some great work i can relate to alot of it. i'm 44 so i'm with u. i think i read u was using n1t ? if so hows that working for u i use a differant one it wants me to use 6 aday i noticed that n1t is only 2. u know us older guys need all the extra we can get.so lets stay in touch and lift together clear across this country and show these young guns the old guys still got it.

sunny_max
09-30-09, 10:04 pm
whats been up brother you been doing allright?...havent heard from you lately......workouts still look good though....

Durrikan
10-02-09, 6:27 am
whats been up brother you been doing allright?...havent heard from you lately......workouts still look good though....

doing good bro...decided to take a week off from training
and let my body get some much needed rest and to clear my
head from some of life's problems


In my books that was still a solid session Durrikan! It’s not always that easy to block out life from our minds when we are trying to workout. I hope all is well.

thanks bro...yeah working it out

Durrikan
10-02-09, 6:28 am
doin some great work i can relate to alot of it. i'm 44 so i'm with u. i think i read u was using n1t ? if so hows that working for u i use a differant one it wants me to use 6 aday i noticed that n1t is only 2. u know us older guys need all the extra we can get.so lets stay in touch and lift together clear across this country and show these young guns the old guys still got it.

thanks bro and thanks for stopping by

Hollow
10-02-09, 8:15 am
doing good bro...decided to take a week off from training
and let my body get some much needed rest and to clear my
head from some of life's problems



thanks bro...yeah working it out

Sounds like a good plan...giving both your body and mind a chance to rest.

sunny_max
10-03-09, 6:03 am
hope you sort out what you trying to man....and get back hard at training......good luck bro....

Durrikan
10-05-09, 11:10 pm
hope you sort out what you trying to man....and get back hard at training......good luck bro....

thanks bro

Durrikan
10-05-09, 11:14 pm
10 min's on exercise bike

Ab crunch machine
140 3x10

Chest
Flat bench press
115 1x6
135 2x6
155 1x3

incline press
115 2x6
135 1x3

cable crossovers
60 3x10
70 1x10
70 1x8

pec deck
120 2x9
120 1x6

seated ISO wide chest press
35,s 2x10
55,s 2x10

felt really good and pumped after tonight's workout
felt good to be back in the gym after taking a week off

Hollow
10-06-09, 11:21 am
Returning to the weights with a solid chest session, great work Durrikan! I hope you were able to square things away during your off week.

Durrikan
10-06-09, 11:44 am
Returning to the weights with a solid chest session, great work Durrikan! I hope you were able to square things away during your off week.

thanks bro and yeah for the most part I got it squared away, the rest is a work
in progress

Hollow
10-06-09, 11:55 am
thanks bro and yeah for the most part I got it squared away, the rest is a work
in progress

One day at at time...

sunny_max
10-06-09, 10:04 pm
One day at at time...

X2 let it come to you....good workout session brother......

dagunner
10-06-09, 10:23 pm
glad to see that your back into it I just hit 49 myself and ive never felt or looked better. keep it up bro. the brothers at the Cage each year are a big help for motivation and advice I owe them greatly keep us informed on how it's going peace

Durrikan
10-06-09, 11:17 pm
Squats
125 2x10
175 1x6
195 1x6 weight increase

Leg press
180 1x10
270 2x10
340 1x10 weight increase

Leg extension
120 2x10
140 2x10 weight increase

Leg curls
120 1x5 weight increase
100 2x6

Legs were exhausted by the time I hit leg curls
was a pretty good workout on legs tonight

Firedrake
10-07-09, 12:34 am
A little time off never hurts -- I'll probably take a few days rest once the Iron Contest is over, just to kick back and let my joints rest. I've put on 23 pounds since July 8th.

Durrikan
10-07-09, 6:19 am
A little time off never hurts -- I'll probably take a few days rest once the Iron Contest is over, just to kick back and let my joints rest. I've put on 23 pounds since July 8th.

yeah, my body needed it...hope the weight gain was a good thing

Hollow
10-07-09, 9:02 am
Great looking leg workout Durrikan!

Durrikan
10-07-09, 5:16 pm
Great looking leg workout Durrikan!

thanks bro

Steve101
10-07-09, 5:43 pm
Age 47 Year and I just started lifting in March.......We both have about 30 years left to lift lets both make every rep count. Great Job on your Legs!

Consider me signed up

Durrikan
10-07-09, 7:17 pm
Age 47 Year and I just started lifting in March.......We both have about 30 years left to lift lets both make every rep count. Great Job on your Legs!

Consider me signed up

thanks bro and welcome aboard

charlievanriper
10-07-09, 10:17 pm
Squats
125 2x10
175 1x6
195 1x6 weight increase

Leg press
180 1x10
270 2x10
340 1x10 weight increase

Leg extension
120 2x10
140 2x10 weight increase

Leg curls
120 1x5 weight increase
100 2x6

Legs were exhausted by the time I hit leg curls
was a pretty good workout on legs tonight


Dam nice leg day Bro, ya keep this up you might just catch me!

Durrikan
10-07-09, 11:15 pm
Dam nice leg day Bro, ya keep this up you might just catch me!

lol, hope so

krazyassmexican
10-07-09, 11:18 pm
what up bro? long time no hear from you, i hope you are doing well, God bless you

Durrikan
10-07-09, 11:20 pm
had to cut my arm session short my 18yr old gave birth to a baby boy today...sooo for the second time in a month I am a grand pappy

Arms

Standing barbell curls
65 2x10
85 1x8
90 1x5 weight increase
85 1x5

Seated dumbbell curls
25,s 1x10
30,s 1x10
35,s 1x6
30,s 1x6

Preacher curls
45 1x10
65 2x6
55 1x8

Triceps
Tricep pushdowns
120 3x10
130 2x6

Rope pulldowns
70 3x10

V-Bar pushdowns
70 2x6 weight increase
60 1x6

kick backs
45 2x10

bi's and tri's were pumped
hated that I didn't get to my forearms
try to work them in Thrus or Fri

Firedrake
10-08-09, 12:43 am
Wow! Congratulations, "gramps" -- the SoCal crew all call ME that, so I figure I can get away with it with you!

Nice looking work!

Durrikan
10-08-09, 10:03 am
Wow! Congratulations, "gramps" -- the SoCal crew all call ME that, so I figure I can get away with it with you!

Nice looking work!

thanks bro

Hollow
10-08-09, 12:10 pm
Great looking arm workout Durrikan and congrats to your daughter!!!

Durrikan
10-08-09, 2:06 pm
Great looking arm workout Durrikan and congrats to your daughter!!!

thanks bro appreciate it

C.Coronato
10-08-09, 2:20 pm
Congrats on the Grandson, thats got to be an awesome feeling. Keep up the hard work, its very inspirational for sure.