Get buff with Duff

[duff beer]

I am 43, male, 5'7". I have been training more or less correctly for about a year, ever since I began reading this forum. Before that I didn't know what I was doing and was stuck in an endless cycle of 2 weeks on, 2 weeks off, 1 month on, 2 months off, another 2 months off, and so on, and so on. I was doing mostly isolation exercises and no leg work besides some running, which was also sporadic. Last year at this time I could: bench 90 about 3 times, do 5 or 6 chinups, and could run 5k in about 28 minutes. I have been working out about 2x a week since February, missing a few 2 week blocks of time here and there for various reasons. I also missed a lot of December due to an injury and a nasty 10 day cold when I did nothing but sit around and eat.

My goals for this year are:

- 30 consecutive chinups
- squat 300
- deadlift 350-400
- sub 50 minute 10k
- drop 15 - 18 pounds of fat

For the next couple months, I will be doing mostly a 5x5 routine 2x per week upper body and 2x lower using compound exercises. I am also swimming 2 days a week for an hour each time and will start running again soon.

[duff beer]

January 2

chinups - 10, 10, 10, 8, 6

overhead dumbell press - 3 warmup, then 55's for 5x5

dumbell rows - I put a flat bench on a couple of milk crates and laid down on the bench and could just reach a pair of dumbells on the floor, 1 warmup, then 60's for 5 sets of 8.

dumbell bench press - 3 warmup, then 80's for 5, 4, 4, 4, 4

squats - This is only my second time doing squats since June. At that time I got ITB from running and did not do any leg training all summer. Then I fell down my stairs and tore the PCL in my right knee in early October. It was a minor tear and I am easing back into it. 16 x bar, 10x70, 10x90, 8x110

lunges - 2 sets of 10 for each leg, bodyweight only.


January 3

I go to the pool 2x a week. It is a 6 minute drive from my house and on the way to work. I lifted last night was at the pool 8 hours later so my arms were kinda dead.

15 minutes warm up, about 12- 13 laps (50 meter laps, I swim slow), then I did 50 meter "sprints" with 45 seconds rest. I wanted to do 16-18 but quit after 10. I finished with 20 minutes of laps. Total time in the water - 55 minutes.

[K-Court]

Good luck with attaining your goals this year, Duff. It looks like you're off to a good start. Nice 5X5 on chins and a great DB press - 80's. Very sweet. I just graduated to 70's so I'm big-time jealous! [img]tongue.gif[/img] I look forward to tracking your progress.

[duff beer]

Thanks for your encouragement. How do you manage to get in position for dumbell bench? I have a training partner and I pick up one dumbell and lay down and then he hands me the other one. I don't think I can safely get into position with a pair of 80's without help (I work out at home).

January 4

Today is the first time I have ever done deadlifts, so I took it easy and concentrated on my form. I thought my form was good. Maybe I'll post a video next time so those who know more than me can point out any flaws. I might as well do them correctly right from the start.

warmup - the snowplow went down my street while I was at work, so I shovelled the hardpack that was blocking my driveway. It took 15 minutes because he dropped a large pile on the edge of my driveway that I had to clean up.

deadlifts - 90x12, 110x10, 150x8, 180x6

good mornings - bar(40) for 12, then 60 for 3 sets of 12.

[K-Court]

Welcome to the wonderful world of DL, Duff. It's my favourite lift! And 180 by 6 is nothing to sneeze at for your first time. [img]smile.gif[/img]

As for the DBs, it's not easy, I admit. I usually rest them on my quads then move them to my chest as I'm laying down, then swing my arms out and up for the first rep. The first rep is obviously the toughest and given my shoulder history, having a partner to help out would be nice. But so far, I'm able to handle it. Not sure how it will be as the weight goes up.

[Marykaa]

I'm glad to read that I'm not the only one finding getting into position for DB presses tricky. I'm not at the same weights as you guys.. only at DB20s.. but doing the presses on a Swiss Ball and with my elbow problèmes.. real tricky.. I do lift them sort of the same way.. get them on my thighs.. while sitting in front of the SB.. roll back up on the SB and walk my legs into position, put the DBs close to my shoulders and start pressing.. Geez I wish I had a training partner. I know I'm stronger that DB 20s. *sigh*

[duff beer]

January 5

This was a great workout, I PR'd on db bench and chinups. The chinup PR was surprising because it was the second pulling exercise and I had increased the weight for the bent over rows that were done earlier. I wasn't going to do squats until tomorrow, but my training partner can only do them at my place. After he did his first set I couldn't just sit and watch, so I jumped right in. My knee feels great, 2 weeks ago it hurt going down the stairs...today was a good day


dumbell bench press - 4 warmup, 80's for 5, 5, 5, 4, 4

bent over dumbell rows - 2 warmup, 8x65, 70's for 6, 6, 6, 6

overhead dumbell press - 2 warmup, 55's for 6, 6, 6, 3 , 4

chinups - 8 bodyweight, +35 for 5, 5, 4, 4, 3

squats - 12xbar, 12x70, 10x90, 8x110, 6x130

lunges - 3 sets of 10, bodyweight

[Faraz421]

Hey, just stopped in on the log, your numbers are nothing small, and infact really impressive, im envious. You're definately working hard, keep it up, im anxious to see the gains you make more than seeing my own [img]tongue.gif[/img]

[duff beer]

You are too kind, Faraz...I didn't think my numbers were all that impressive

January 6

I woke up with a nasty headache for no particular reason and would have bailed on the swimming, except for the fact that a co-worker gets dropped off at the pool by his wife and I give him a ride to work. So, I knocked back a couple ES Tylonel and headed to the pool.

swim - 55 minutes. I usually start with 10-12 minutes easy as a warmup and to work on my stroke, then pick up the pace for the remaining hour. My headache went away after a half hour of swimming but came back at the end, so I quit 5 minutes early because my stroke started to get sloppy as I was feeling sorry for myself. I don't swim all that fast, I probably did about 45 - 50 meter laps in 55 minutes.

[K-Court]

Good for you for hanging in there, Duff. Hope your headache gets better.

[duff beer]

It's strange, I've got a mild cold that is only slightly annoying, but today is the 2nd day in the last week that I've woken up with a bad headache. I bailed on swimming Monday morning because of a headache and went Tuesday instead.

I wasn't drinking the night before either time, so I can't even blame a hangover...

[duff beer]

January 7

deadlifts - 90x12, 110x12, 150x8, 180 for 6, 6, 6

good mornings - 40x12, 60x12, 70 for 12, 12, 12

I felt like doing a set of deadlifts with 200, but talked myself out of it...being only my second time I decided to be cautious, and I have to go help a friend move a washer and dryer down a flight of stairs.

[duff beer]

January 8

chinups - 8, 8, +35 for 5, 5, 4, 4, 3

overhead dumbell press - 2 warmup, 55's for 6, 6, 3, 5, 3
I felt a twinge in my left shoulder on the 3rd set and stopped early, but the 4th set was fine and so was the last set.

bent over dumbell rows - 1 warmup, 70's for 6, 6, 6, 6, 6

I skipped dumbell bench just to be safe, and finished with squats and lunges. Because of the deadlifts yesterday, I was pretty tired by the end, but am happy to be training legs again. They have a lot of catching up to do, though.

squats - 12xbar, 12x70, 8x110, 6x130, 6x130

lunges - 3 sets of 10, bodyweight.

[duff beer]

January 9

I've been working out Sunday nights around 8:00 - 8:30 lately because that is good for my training partner. But it makes for some tired arms the next morning at 6:00 when I hit the pool.

swim - 10 minutes easy warmup, 10 minutes medium speed, 22 minutes of hard 50 meter sprints w/45 seconds rest. By the end my arms were dead and I was gasping for breath. I finished with an easy 10 minute cooldown, total time in water - 56 minutes.

[Marykaa]

Nice work that MM swimming. I have no idea if I'm right.. but I always think that when we work out consecutive days, even if we can't do as much as on alternate days.. there is some kind of important endurance we learn.

Life is not always One day at at time!

just make sure not to drown!

[Tin Man]

It's good to be dedicated even if your body doesn't want to follow along.

BTW where do you train?

[duff beer]

Mary, If I'm in ever in danger of drowning there is usually a nice looking lifeguard on duty to give me mouth to mouth... Of course, with my luck it would be the chubby guy who pulls me out...

[duff beer]

TM, I am learning dedication from my training partner. He is a co-worker who is a 2:40 marathoner and he "does not want to be a skinny runner any more". I work out at home and invited him over to lift one day back in February and he's been coming over 2x a week ever since. He is 10 years younger than me and used to hard work from his years of running. I get inspired by his efforts and my training has been much more consistant because he has missed very few days since he began...I can't blow off a workout if I'm lazy because I'd have to call him at home to cancel and I don't want to do that.

[duff beer]

January 10

deadlifts - 90x15, 110x12, 150x10, 180x8, 200 for 6, 6, 6

good mornings - 40x15, 60x12, 70 for 12, 12, 12

The deadlifts are starting to feel a little heavier but I am still taking it easy. I am concentrating a lot on my form and plan on staying below my limit for a while and not rushing this exercise. It's probably a good idea to give my old and brittle body some time to adapt...