Duffers What da hell was I thinking blog

[Cowboymike]

Hell yeah brother!! You’re crushing it! Keep up that solid ass work!

[Old Duffer]

25 mins cardio
Ez bar curl: 30x8, 40x8, 50x8, 60x8, 70x6, 80x4, 70x6, 60x6, 50x8, 40x10, 30x12 in 3 step increments

Db shrugs: 60x12, 70x12, 80x8, 90x8, 100x6

Narrow cable row: 120x8, 140x8, 160x6/4, 140x4 slow, 120x8/6 slow

Narrow cable lat down: 100x10 slow, 120x8, 140x4, 120x6, 100x8

Tank empty. Weight 226.5

[Obs]

25 mins cardio
Ez bar curl: 30x8, 40x8, 50x8, 60x8, 70x6, 80x4, 70x6, 60x6, 50x8, 40x10, 30x12 in 3 step increments

Db shrugs: 60x12, 70x12, 80x8, 90x8, 100x6

Narrow cable row: 120x8, 140x8, 160x6/4, 140x4 slow, 120x8/6 slow

Narrow cable lat down: 100x10 slow, 120x8, 140x4, 120x6, 100x8

Tank empty. Weight 226.5

Awesome work hoss!

[Old Duffer]

Yesterday
Cals 2300, carbs 34, Fat 26, protein 40 (234g)

Had to feed wifee after PT. Damn chicken nuggets! Shoulda got my standard artisan chicken even tho it's way over priced. Best choice in a bad situation. Lol

Also thanx Obs, Cowboy n y'all for the help n support. Means the world.

A funny: I reached toward wifee to take her plate, still in my gym gear. She exclaims, "Damn baby! Your arms!" I thought I was bleeding or something lol!!! She replies, "no, they're huge! We need a pic of that"

1) camera phones suck on pasty white flesh
2) you're never as big as your pump!

;-)

[balance]

Hey Balance!
The free Myfitnesspal works just fine for me. It has crashed on me a couple times thru the years but I just reload a new account!

Looking forward to your progress btw!

Thanks
We can keep tabs on each other to keep us motivated. I too use MyFitnessPal to track it works really good for whole food tracking, but for junk food the calories and macros are all over the place. I always get a kick when it lists calories that are clearly way way off base.

[Old Duffer]

Thanks
We can keep tabs on each other to keep us motivated. I too use MyFitnessPal to track it works really good for whole food tracking, but for junk food the calories and macros are all over the place. I always get a kick when it lists calories that are clearly way way off base.

Definitely gotta watch that. Scanning item is best

[Cowboymike]

Yesterday
Cals 2300, carbs 34, Fat 26, protein 40 (234g)

Had to feed wifee after PT. Damn chicken nuggets! Shoulda got my standard artisan chicken even tho it's way over priced. Best choice in a bad situation. Lol

Also thanx Obs, Cowboy n y'all for the help n support. Means the world.

A funny: I reached toward wifee to take her plate, still in my gym gear. She exclaims, "Damn baby! Your arms!" I thought I was bleeding or something lol!!! She replies, "no, they're huge! We need a pic of that"

1) camera phones suck on pasty white flesh
2) you're never as big as your pump!

;-)

If someone who sees you everyday, says you’re getting bigger... not a picture in the world or any other input is even necessary... that is legit law... best compliment that can be given indeed!

Glad to see the wifey is gaining traction so quickly!!! Awesome update! Crush that PT!!

[Obs]

If someone who sees you everyday, says you’re getting bigger... not a picture in the world or any other input is even necessary... that is legit law... best compliment that can be given indeed!

Glad to see the wifey is gaining traction so quickly!!! Awesome update! Crush that PT!!

Good point!
My gf say this when she sees my ..... Some days.

[Old Duffer]

Good point!
My gf say this when she sees my ..... Some days.

Cowboy: wifee sets thanx! And she's trying!

Obs: wifee says not to one up ya, but she says that about my ... Every day :-o

Lol!

[Obs]

Cowboy: wifee sets thanx! And she's trying!

Obs: wifee says not to one up ya, but she says that about my ... Every day :-o

Lol!

You lucky guy lol!

[Old Duffer]

10 min cardio
Smith bench: 135x8, 185x8, 205x8, 225x7, 235x6, 205x6, 185x8, 155x8

Decline bench: 95x8, 135x8, 155x8, 175x6, 195x3, 175x4, 155x4. Arms just turned to noodles!

Hammer iso chest: 70x12, 90x8, 70x10/10, 50x16

Had to do cable rope tris on lat pull down. Damn: 40x12/12/10/8, 30x6/8

Standing Db tris: 25s x8, 20x12/12, 25x8/8

Feeder ez bar curls: 30x30

10 min cardio. Changing it up

Weight 226.5

[Obs]

Its working hosss!
Goodnight and keep it going

[Old Duffer]

That's what mama sees

[Old Duffer]

Yesterday: Cals 2500, carbs 40, Fat 20, protein 40 (243g)

Think I should buy a lottery ticket!

[Cowboymike]

That's what mama sees

Peaks and valleys big dawg!! Whoop whoop!! Get some!

[Obs]

Gotta know if the studs hurt...

My gf wants them

[Cowboymike]

Gotta know if the studs hurt...

My gf wants them

I use to have inny nipples... got them pierced and they turned into outies... kept getting knicked in the nips and to me it hurts so effin bad... like worse than a Knick on the sack... so I removed them years ago... so now I just have these big ass nipples (aka Bipples) that lesbians seem to compliment me on and love... but makes it look like I’m always cold [emoji23]

[Obs]

I use to have inny nipples... got them pierced and they turned into outies... kept getting knicked in the nips and to me it hurts so effin bad... like worse than a Knick on the sack... so I removed them years ago... so now I just have these big ass nipples (aka Bipples) that lesbians seem to compliment me on and love... but makes it look like I’m always cold [emoji23]

Lol!
I want my gf to get them

[Old Duffer]

Lol!
I want my gf to get them

Well, let me tell ya a tale. I don't do pain well. Checked out on my 1st tattoo... And my 2nd. But I wanted wifee to do it so I challenged her: I'll do it if you do it with me! She agreed! I went 1st. Hurt like a mother but I didn't check out. Hers likewise. Horrible pain. No numbing at all.
Side note. Is it a bad thing that I enjoyed watching some 20yo dude fondle my wife's... Ummm...? :-o

So a year later, mine still hurt intermittently and do nothing for me, but hers?.... OMG! Direct nerve connection to her... Well ya know. Nether regions. She says hurt like hell and she would never do it again but she is soooo happy she did it! She has boxes of jewelery. Likes to show them off at those parties :-)

[Old Duffer]

Peaks and valleys big dawg!! Whoop whoop!! Get some!

I. Want. More. Meat!!!

Thanx

[Old Duffer]

Old Duffer: now wikr-ized!
Just fyi

No gym last nite. Wifee needed attention n I spent all afternoon driving self-tappers into a metal carport. Right shoulder is really pissed.

Cals 2220, carbs 39, Fat 18, protein 43 (235g)

[Obs]

Old Duffer: now wikr-ized!
Just fyi

No gym last nite. Wifee needed attention n I spent all afternoon driving self-tappers into a metal carport. Right shoulder is really pissed.

Cals 2220, carbs 39, Fat 18, protein 43 (235g)

Its a kick ass app.
I wish I could talk family into using it.
No intrusions in wikr.

[Old Duffer]

Its a kick ass app.
I wish I could talk family into using it.
No intrusions in wikr.

Meh. I guess it's ok. ;-)


Leg day btw. Fueled by Christmas cookies!

[Old Duffer]

15 min cardio
Decided to change up n do lower weights/high reps

Hammer leg press: 90x20, 160x18, 210x18, 260x12/12, 210x6/6, 160x16/14/12

Weighted calf: 100x16 slow, 120x12, 100x10, 80x14/10, 60x14/12

Leg ext: 110x12, 90x16/16, 90x16/20/20

Leg curl: 70x20/16/16, 50x20/18

Feeder cable lat: 60x100/60

God I love an empty gym!

[Obs]

15 min cardio
Decided to change up n do lower weights/high reps

Hammer leg press: 90x20, 160x18, 210x18, 260x12/12, 210x6/6, 160x16/14/12

Weighted calf: 100x16 slow, 120x12, 100x10, 80x14/10, 60x14/12

Leg ext: 110x12, 90x16/16, 90x16/20/20

Leg curl: 70x20/16/16, 50x20/18

Feeder cable lat: 60x100/60

God I love an empty gym!

Me too!
GH says they all watch me pose on camera and laugh the next day

[Old Duffer]

Me too!
GH says they all watch me pose on camera and laugh the next day

They're not laughing my supersized friend

[balance]

Me too!
GH says they all watch me pose on camera and laugh the next day

One way to know for sure. Next time gym is empty take your droors off and put them on your head and lift. Wait a few days later and next time in the gym strike up conversation with gym employee, if they can’t look at you straight there’s your answer.

[Old Duffer]

Yesterday: no gym - tho shoulda. Got home from party pretty late

Cals 2730, carbs 36, fat 27, protein 37 (259g)

Might rework my compounds to get the tren-a back into the mix. Appetite/sweets cravings are getting annoying

[Old Duffer]

Finished carport. Just in time. Snowing now
10 min cardio
Seated db curls: 20s x13, 25x8, 30x5/5/5, 25x8/6
Cable curls: 60x16, 80x16 fast, 100x12, 120x8/8/8/6
Chainsaws: 60x8/13, 70x8/12, 100x6/8
Hammer preacher: 40x20, 55x12, 75x8, 85x6/5, 60x10/8

Wide cable row: 60x12/12, 100x6/6, 80x10

Feed leg press: 50x50

Another 10 min cardio

Weight 228, cals 2170, carbs 42, Fat 17, protein 41 (231g)

[Old Duffer]

Yesterday: no gym. Shoulder needed a break. Grrr.
Cals 2510, carbs 43, Fat 14, protein 43 (276g)

[Old Duffer]

Taking it easy on right shoulder

15 mins cardio

Db press: did pairs. 1st elbows out max chest stretch/then elbows in: 40s x12/8, 50x12/6, 40x10/6, 35x12/12, 40x12/8

Db pullover: 50x20, 60x10, 55x10, 50x12, 45x10

Db military: 20s x20, 25x12/12, 20x14, 20x20

PEC deck: all with squeezes: 50x20, 75x12, 50x12/10/10

Wide cable fly: 40x12, 30x16/16
1 arm elbow tucked 30x16
1 arm straight 30x12
1 arm tucked 50x12

Another 15 min cardio

No exercises really hurt shoulder much. PEC deck maybe a bit. No further damage done. Mood excellent! Sweat lots. Hunger now thru roof

Weight 226.5

[Obs]

Taking it easy on right shoulder

15 mins cardio

Db press: did pairs. 1st elbows out max chest stretch/then elbows in: 40s x12/8, 50x12/6, 40x10/6, 35x12/12, 40x12/8

Db pullover: 50x20, 60x10, 55x10, 50x12, 45x10

Db military: 20s x20, 25x12/12, 20x14, 20x20

PEC deck: all with squeezes: 50x20, 75x12, 50x12/10/10

Wide cable fly: 40x12, 30x16/16
1 arm elbow tucked 30x16
1 arm straight 30x12
1 arm tucked 50x12

Another 15 min cardio

No exercises really hurt shoulder much. PEC deck maybe a bit. No further damage done. Mood excellent! Sweat lots. Hunger now thru roof

Weight 226.5

Steady awesome progress!

[Old Duffer]

Just keep swinging that hammer!

Gonna spend the rest of the year phasing out my short esters; test-c, tren-e, equipose, mast for the competition. You've been warned!

[Obs]

Just keep swinging that hammer!

Gonna spend the rest of the year phasing out my short esters; test-c, tren-e, equipose, mast for the competition. You've been warned!

You will do well! You got what it takes and I have watch a lot of these comps.

[Old Duffer]

20 min cardio
Oingo Boingo

Smith squats: 135x8, 185x6, 205x4/4, 155x6/6. I hate that feeling like my heart is gonna explode!

Plated squat: 180x16, 270x12, 360x8, 450x6/4

Leg ext: 170x12/12/12, 130x16/10, 110x12 buuurn!

Leg curl: 50x20, 90x12/12/8

Tried feeder leg deck. Shoulder was having nothing of it. Cable rope tri: 50x80

Another 10 min cardio

Weight 226

[Cowboymike]

20 min cardio
Oingo Boingo

Smith squats: 135x8, 185x6, 205x4/4, 155x6/6. I hate that feeling like my heart is gonna explode!

Plated squat: 180x16, 270x12, 360x8, 450x6/4

Leg ext: 170x12/12/12, 130x16/10, 110x12 buuurn!

Leg curl: 50x20, 90x12/12/8

Tried feeder leg deck. Shoulder was having nothing of it. Cable rope tri: 50x80

Another 10 min cardio

Weight 226

Your heart ever just pause? A while ago, mine would beat normally and then just stop for about 2-3 beats length of time and just pick right back up as if it never skipped a beat... doctor says it was the weirdest thing he’s ever heard... usually he said the heart will beat rapidly after it pauses to get all the excess blood out of there and catch back up...

He said it’s typically a hormone imbalance and went right into testing my thyroid.. he was spot on. I didn’t tell him what I was up too but as soon as he said it I knew what he was going to find lol...

We dialed it down to elevated t3, low t4 thyroid imbalance... (I’ll never supplement t3 again in my life) but after a week and getting that back to normal, never happened again.. but man, scared the shit out of me lol...

[Old Duffer]

Cowboy! That's some scary shit there!!!

Yesterday cals 2530, carbs 46, Fat 17, protein 37 (232g)

Today 15 min cardio
NIN
Cable lat wide: 100x12, 120x12, 140x6, 120x10, 80x12 slow/10 slow

Cable narrow lat: 80x10/12, 100x8/10, 80x12/10

Cable row: 80x12/12, 100x8/8, 80x10/10

DB shrugs: 50x16, 60x12, 70x8, 80x6, 70x8, 70x10

Ez bar curls: 30x12, 40x12, 50x10, 60x8, 70x6, 60x8, 50x8, 40x8, 30x6. I could barely rack the last bar by then!

Feeder hammer leg press: 50x40. Rubber legs too

5 min cardio. Tank empty. Weight 226

[Old Duffer]

Gym day off after all afternoon spent moving that conex in 28 degree weather. Got home to sweat soaked vest n hat! Slept 12 hours!

Yesterday Cals 2520, carbs 42, Fat 19, protein 39 (241g)

Early Christmas with friends. Probably big cal day but we'll play it by ear

[balance]

Wow you must of been wiped out sleeping 12 hours! What’s average night sleep for you?

[Old Duffer]

Wow you must of been wiped out sleeping 12 hours! What’s average night sleep for you?

If I'm heavy physical therapy activity, and if wifee let's me, I'll sleep 9 or 10. Less if I wear my cpap. Sleep is messed up lately tho with wifee knee surgery/recovery. She is up all hours cuz she hurts... Therefore I'm up all hours too lol!

If I get 7-8 I'll need a nap or way more coffee than my body is happy with.

Keep in mind: I'm an old, busted, retired guy who is trying to force his body to do stuff it is not happy with. And I like my sleep!