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Durrikan
08-21-10, 4:19 pm
Whew bro's/sister's it's been a little while but I am back in the
thick of things, having to take it a little slow and not
screw my back up again.

But wow it is great to be hitting the iron
again what a rush.

D

C.Coronato
08-23-10, 9:48 am
Welcome back my man, start a journey up and get going!

Durrikan
08-23-10, 3:49 pm
Welcome back my man, start a journey up and get going!

Thanks bro.

Got the kids off and then it was time to hit the iron

Bench press
4sets 25/25/30/20

Incline press
3 sets 20/20/20

Flat dumbell flys
3sets 20/15/15

Dips
3 sets 25/20/20

Tricep kickbacks
3 sets 30/25/25

Treadmill
30 mins incline

Little sore from this one
First time hitting it this hard
in quiet some time.

Had to make do with what I had
at home for now. Getting more equiptment
1st of the month.

Durrikan
08-24-10, 8:02 pm
T-Bar Rows
3x15

Dumbbell Rows
3x20

Straight Bar Curl
3x20

Hammer Curl
3x15

Preacher Curl
2x15
1x10

Dumbbell Concentration Curls
3x10

Treadmill 45 minutes


Not much today had to improvise
as I don't have all the equipment
so there was a couple of my
ex's I couldn't do bah

Peace
D

Firedrake
08-25-10, 12:37 am
A solid start, bro!

Count me in for the ride!

Durrikan
08-25-10, 6:43 am
A solid start, bro!

Count me in for the ride!

Thanks bro, good to be back
and see you guys

D

Durrikan
08-25-10, 10:40 pm
Squats
4x10

Seated Calf Raises
4x15

No equipment to do the rest
of what I needed or wanted

Standing Calf Raises
4x10

Military Press
3x10

Seated Lateral Raises
3x10

Bent Lateral Raises
3x10

Shrugs
4x15

Finished off by
hitting the treadmill

Got to get some more equipment in
here .. no patience LOL
Oh well have to wait till first of the
month

Durrikan
08-28-10, 10:05 am
Bench Press
4x15

Incline Bench
3x15

Flat Dumbbell Fly's
3x20

Dips
3x15

Tricep Pushdowns
3x10

Tricep Kickbacks
3x10

B. Rowe
08-28-10, 12:26 pm
Glad your back into it. Tough training without all the goodies but sometimes the best workouts come with improv. Also good to see your pushing volume to start and not diving into heavy work and getting hurt like most do.

Durrikan
08-28-10, 1:40 pm
Glad your back into it. Tough training without all the goodies but sometimes the best workouts come with improv. Also good to see your pushing volume to start and not diving into heavy work and getting hurt like most do.


Thanks Bro, yeah it's hard trying to hold back
from trying to jump in where I left off, patience
isn't quiet my strong suit lol, but I know better
so I am holding it slow and steady atm.

Durrikan
08-29-10, 2:24 am
Dumbell Row
3x15

Straight Bar Curl
3x10

Preacher Curl
3x10

Hammer Curl
3x10

Dumbell Concentration Curls
3x10

Been a busy day and totally wiped out

D
Peace

Firedrake
08-31-10, 1:14 am
Nice work Saturday!

Durrikan
08-31-10, 3:54 pm
Nice work Saturday!

Thanks bro.

Missed a day bah
anyway

Bench
4x10/8/8/6

Incline Bench
3x8/8/6

Decline Bench
3x8/8/6

Flys
2x8

Pullovers
2x10

Tricep Pushdowns
4x10/8/8/6

Bench Dips
3x10/10/8

Once again limited on what I can
do for lack of equipment, but part of
that should be solved this Friday yay

D
Peace

Durrikan
09-03-10, 6:39 pm
One arm rows
3x10

barbell curls
3x10

ez bar preacher curls
3x10

concentration curls
3x10

Incline curls
3x15

Shrugs
4x20

Upright rows
4x20

front wrist curl
3x20

back wrist curl
3x20

D
Peace

SpankyC
09-03-10, 6:48 pm
Im in!!!

Durrikan
09-04-10, 2:22 am
Im in!!!

Thanks bro

Durrikan
09-04-10, 10:47 pm
Last week on this routine then Monday start
a new one.

Squats
4x20

Leg Extensions
3x10

Leg Curls
3x10

Calf Raises
3x20

Well that's it for this week
Next week will start to get
tougher I believe, we'll see
how it goes...so until then
Peace and have a great weekend

Firedrake
09-05-10, 12:04 am
I can't wait to see what you come up with next!

Have fun!

SpankyC
09-05-10, 12:35 am
Last week on this routine then Monday start
a new one.

Squats
4x20

Leg Extensions
3x10

Leg Curls
3x10

Calf Raises
3x20

Well that's it for this week
Next week will start to get
tougher I believe, we'll see
how it goes...so until then
Peace and have a great weekend

20 rep squats!!!!!!! Now thats hard work at its finest!

Durrikan
09-05-10, 2:41 am
Couldn't sleep
so I got up and
did crunches, leg lifts, and side crunches
figured I was up may well do something
productive lol

Peace

Durrikan
09-05-10, 2:45 am
20 rep squats!!!!!!! Now thats hard work at its finest!

Thanks and yeah those were
killing me. My legs were screaming
and begging for mercy. And since I didn't
have the equipment to do the leg extensions
and curls I used my 80lb youngest son
for it. Put him on my feet and ankles and went
to work.

D
Peace

Durrikan
09-06-10, 2:43 am
I can't wait to see what you come up with next!

Have fun!

Loads as always bro, I'm sure I'll have to
do some improv lol

Durrikan
09-07-10, 12:42 am
So today I started doing the Hell Raiser Training
I found in the training section.

Close Grip Bench
2 x 8+4

One Arm Machine Triceps Ext
2 x 8+4

Lying DB Triceps Ext
2 x 8+4

Standing DB Curls
2 x 8+4

DB Preacher Curls
2 x 8+4

Reverse Curls
2 x 8+4

Forward and Reverse Wrist Curls
2 x 8+4

When I looked at this workout routine
I thought to myself no biggie
well I was extremely wrong on that one
I also failed to take into consideration
how much my oldest son would enjoy
himself on this...lol

add in the ab work at the end
and done..hot shower time ouch

D
Peace

Firedrake
09-07-10, 1:18 am
I'll just BET he enjoyed himself -- the guy(s) doing the resistance on those forced negatives almost always seem to have a smile on their faces. Great work!

Durrikan
09-07-10, 7:07 am
I'll just BET he enjoyed himself -- the guy(s) doing the resistance on those forced negatives almost always seem to have a smile on their faces. Great work!

LOL oh yeah if he would have
grinned any bigger his face
would have broken.

Thanks bro

D
Peace

Durrikan
09-08-10, 1:22 am
Leg Press
2 x 8+4

Leg Extension
2 x 8+4

Hack Squats
2 x 8+4

Hamstring Raises
2 x 8+4

Standing Leg Curls
2 x 8+4

Ab's
Crunches
Leg Lifts
Side Crunches

D
Peace

Durrikan
09-08-10, 8:35 pm
Rest day so I did a little
treadmill and some ab work

Back on it tomorrow

D
Peace

Durrikan
09-10-10, 2:51 am
DB Press
2 x 8+4

DB Flyes
2 x 8+4

Pec Dec
2 x 8+4

DB Military Press
2 x 8+4

Side Laterals
2 x 8+4

Barbell Shrugs
2 x 8+4

Ab's

D

Peace

SpankyC
09-10-10, 2:56 am
DB Press
2 x 8+4

DB Flyes
2 x 8+4

Pec Dec
2 x 8+4

DB Military Press
2 x 8+4

Side Laterals
2 x 8+4

Barbell Shrugs
2 x 8+4

Ab's

D

Peace

solid work bro im in!!!

Durrikan
09-10-10, 6:45 am
solid work bro im in!!!

Thanks bro, welcome aboard..the ride gets
bumpy sometimes lol

D
Peace

MRmichael.hooker
09-10-10, 6:50 am
20 rep squats!!!!!!! Now thats hard work at its finest!

100 rep squats! Tom Platz training baby!

Durrikan
09-12-10, 2:47 am
T-Bar
2 x Fail

Bent Laterals
2 x Fail

Calf Extensions
2 x Fail

Calf Raises
2 x Fail

Ab's
Crunches
Leg Lifts
Side Crunches


Was limited on what I could do
as am limited with equipment atm
also was missing my workout partner
so I just did everything to fail.

D
Peace

Firedrake
09-12-10, 5:29 am
Nothing wrong with that work at all! I never have a partner, unless it's at an ABC, so I sympathize.

Durrikan
09-12-10, 10:20 am
Nothing wrong with that work at all! I never have a partner, unless it's at an ABC, so I sympathize.

Thanks bro, I had been using my oldest son
to do my force neg's with. But alas i didn't make
it to my workout till around 3am lol

But we always do what we can.

Thanks for coming around this old man's
house.

D

Peace

Firedrake
09-12-10, 3:29 pm
Thanks for coming around this old man's
house.

D

Peace

Hey, we're neighbors. I just thought I'd return the favor. <grin>

Durrikan
09-14-10, 5:52 am
Close Grip Bench
2 x to fail

One Arm Triceps Ext
2 x to fail

Lying DB Triceps
2 x to fail

Standing DB Curls
2 x to fail

DB Preach Curls
2 x to fail

Reverse Curls
2 x to fail

Forward n Reverse Wrist Curls
2 x to fail

No workout partner to do the forced neg's
with, so did everything to complete failure

no sure if that was good idea or not
one of those bend head down to hands
to wash it lol

D
Peace

Firedrake
09-14-10, 10:09 am
[chuckle] Very nice. And yes, it was a good idea -- you need days like that to make growth happen! If you're trying to do HRT, you can do a good approximation of it solo with 8 regular and -6- slow negative reps. There's a thread on that in the HRT section.

Durrikan
09-14-10, 11:50 am
[chuckle] Very nice. And yes, it was a good idea -- you need days like that to make growth happen! If you're trying to do HRT, you can do a good approximation of it solo with 8 regular and -6- slow negative reps. There's a thread on that in the HRT section.

Hey cool bro, thanks for the tip, will go
check that out now

D
Peace

Durrikan
09-17-10, 1:37 am
No partner again so I did everything
to complete failure

DB Press
2 x fail

Incline DB Flyes
2 x fail

Pec Dec
2 x fail

DB Military Press
2 x fail

Side Laterals
2 x fail

Barbell Shrugs
2 x fail

Had probs with the side lat's tonight
right shoulder had a little pop to
it so I didn't push it to hard.
Don't want to take any chances
with that.

D
Peace

Firedrake
09-17-10, 1:54 am
Solid session -- yeah, we "mature" lifters have to be a little more careful.

Durrikan
09-17-10, 7:50 pm
Solid session -- yeah, we "mature" lifters have to be a little more careful.

Yeah, looking back over it, I realize it was
a matter of bad form. Got to watch that.

D
Peace

Durrikan
09-20-10, 9:05 pm
Close Grip Bench Press
2 x to fail

One Arm Triceps
2 x fail

Lying DB Triceps
2 x fail

Standing DB Curls
2 x fail

DB Preacher Curls
2 x fail

Reverse Curls
2 x fail

Forward and Reverse Wrist Curls
2 x fail

Ab's
Crunches
3 x fail

Leg Lifts
3 x fail

My arms felt pumped and totally useless
after this session today.

D
Peace

Durrikan
09-22-10, 6:29 am
Leg Press
2 x fail

Squats
2 x fail

Hamstring Raises
2 x fail

Abs
Crunches
3 x fail

Leg Lifts
3 x fail

D
Peace

Durrikan
09-22-10, 8:46 pm
Today was a rest day so I
did some cardio and hit the abs.

D
Peace