Duffers What da hell was I thinking blog

[Family_guy]

I’m subbing this log. This is very interesting especially now that your following GHs insanity uhh I mean workout

[Old Duffer]

We need to create a standardized system for logging our workouts. Some of the shit that Gallowmere writes for his workouts looks more like algebra than sets and reps. That’s why i decided I’m gonna write everything out long hand like “5 sets of 10-12 reps with last set to failure”

I would.... But I'm lazy and don't figure anyone gives a rats ass about my wimpy lil workout lol!

[Family_guy]

I would.... But I'm lazy and don't figure anyone gives a rats ass about my wimpy lil workout lol!

I care about your wimpy workout! I would say your workouts are less wimpy than mine for sure lol

[Old Duffer]

Yesterday cals 3910 (more on this later), carbs 328, fat 146, protein 289g

Walked in the gym door n Damn! Are we having an open house? Packed!!!

Hammy curls: 70x15/15, 110x10/10/10

Narrow Smith squats: 135x8, 205x6/6/6/6

Wide Smith squats: 135x8, 185x6/6/6/6

Hmr plated press: 320x12/12/12/12

Hmr plated press calf: 320x12/12/12/12, 320x12+3+3

Leg ext: 270x6/6/6, 250x8+2+2

100 sit ups: 30/20/30/20 - Damn back pump!

Now back to that almost 4000 cals... Weight 231

I lost weight!

[Obs]

Yesterday cals 3910 (more on this later), carbs 328, fat 146, protein 289g

Walked in the gym door n Damn! Are we having an open house? Packed!!!

Hammy curls: 70x15/15, 110x10/10/10

Narrow Smith squats: 135x8, 205x6/6/6/6

Wide Smith squats: 135x8, 185x6/6/6/6

Hmr plated press: 320x12/12/12/12

Hmr plated press calf: 320x12/12/12/12, 320x12+3+3

Leg ext: 270x6/6/6, 250x8+2+2

100 sit ups: 30/20/30/20 - Damn back pump!

Now back to that almost 4000 cals... Weight 231

I lost weight!

Losing weight at 4000 cal... You are an aberican madasss

[Family_guy]

Post up some pics duff let’s see the progress!

[Old Duffer]

Post up some pics duff let’s see the progress!

Done. On comp thread

[Old Duffer]

Yesterday cals 4025, carbs 303, fat 162, protein 324g. I fluffed up my cals a bit to be over 4000 cals n test the weight loss/gain data

Cable seated press: 70x15/15, 70x20/20, 90x5/5/5/5/5

PEC deck: 75x20/20/20/20, 75x20+2+2
Busy gym so out of normal order

Seated db OH press ss 1 arm DB tri: 25x15, 30x15/15/15/15 ss 20x20/20/20/20

Cable flys ss cable rope tris: 40x20/20/20/20 ss 100x20/20, 80x20/20

Lateral raises 3 dropsets: 20x20, 15x15/5, 10x15/5 - God I hate these lol! Just couldn't pull off all 20s in succession.

Smith guillotine press: 95x20, 115x20/20, 105x20/20

100 sit ups: 30/30/25/15

15 min cardio

Weight 232. 4000+ cals gained one pound and almost plugged my john :-o

[Old Duffer]

Had to get gym in early today as they are closing for overnight maintenance.

Yesterday cals 3710, carbs 288, fat 135, protein 318g

Workout #5 pump emphasis, back, rear delts, traps, biceps - 2nd time thru so less searching for proper weight levels

Cybex seated row: 90x15/15, 140x20/20, 140x5/5/5/5/5

Wide lat pull down: 100x15/15, 80x15/15, 80x20+2+2

Narrow cable row: 80x15/15/15/15

Cable lat pullover ss cable bicep curl: 80x15, 100x15/15/15 ss 60x15/15/15/15

Rope face pull ss cable rope curl: 60x20/20/20/20 ss 60x20/20/20/20 - friggin shoulders/back so achy I forgot my last set :-o

Reverse cable PEC: 20x20/20/20/20 - this seemed so easy... Until the burn set in! Eff me!

Upright cable rows: 40x15/15, 50x15, 60x15

100 sit ups: 30/30/30/10

15 min cardio

Weight 232.5 so a bit more of a gain. Really strong day. I'm beat.

[Cowboymike]

You’re a beast brother! Keep killing it!!

[Old Duffer]

I got some catching up to do. Wifee out to dinner 2 night's in a row. I ate well but it gets hard to guesstimate macros. I did best I could there. And yesterday early gym again n straight to dinner & concert so once again being stuck in an arena for 4-5 hours. Not optimal. Lastly, y'all are bblowing up my phone the entire concert! Lol! Luckily wifee wasnt pissed

Wed: cals 4495, carbs 385, fat 199, protein 295g
Thu: cals 3190, carbs 293, fat 88, protein 300g

Thursday gym: workout 6 blood volume/pump. - legs

Ham curls: 90x15/15/15/15/15

Smith hack squat: 135x15, 205x15/15/15/15 thought I might die lol!

Smith squat cuz I have mush for brains! 225x10

Wide Hmr press: 270x20/20, 320x5/5/5/5/5 with holds, 320x5/5/5/5/5 grrr

Narrow Hmr ppress: 230x20/20, 230x5/5/5/5/5, 230x5/5/5/5/5

Calf raises: 60x25/25/25/25/25 Yeowch!

Leg extension: 110x5/5/5/5/5, 130x5/5/5/5/5, 110x25+2+2

100 sit ups: 40/30/30

I was less than energetic. Had to take longer breaks but I pushed thru, focusing on the form n muscle group connection. I can't hit the gym like I'm possessed by demons every day! Lol!

Weight 232 - also interesting noting the big Wednesday cal count... If accurate
Wide hammer press:

[Obs]

I got some catching up to do. Wifee out to dinner 2 night's in a row. I ate well but it gets hard to guesstimate macros. I did best I could there. And yesterday early gym again n straight to dinner & concert so once again being stuck in an arena for 4-5 hours. Not optimal. Lastly, y'all are bblowing up my phone the entire concert! Lol! Luckily wifee wasnt pissed

Wed: cals 4495, carbs 385, fat 199, protein 295g
Thu: cals 3190, carbs 293, fat 88, protein 300g

Thursday gym: workout 6 blood volume/pump. - legs

Ham curls: 90x15/15/15/15/15

Smith hack squat: 135x15, 205x15/15/15/15 thought I might die lol!

Smith squat cuz I have mush for brains! 225x10

Wide Hmr press: 270x20/20, 320x5/5/5/5/5 with holds, 320x5/5/5/5/5 grrr

Narrow Hmr ppress: 230x20/20, 230x5/5/5/5/5, 230x5/5/5/5/5

Calf raises: 60x25/25/25/25/25 Yeowch!

Leg extension: 110x5/5/5/5/5, 130x5/5/5/5/5, 110x25+2+2

100 sit ups: 40/30/30

I was less than energetic. Had to take longer breaks but I pushed thru, focusing on the form n muscle group connection. I can't hit the gym like I'm possessed by demons every day! Lol!

Weight 232 - also interesting noting the big Wednesday cal count... If accurate
Wide hammer press:

Great job! Nobody can hit it full bore every day

[Old Duffer]

Workout 7 - touch up work

Serious mess of exercises! Damn you GH! Lol

Ez bar curl ss rope push down: 50x15/15/15/15/15 ss 120x15/15/15/15/15

Hmr preacher curl: 80x10, 90x8/8, 55x15/16

Alt DB curls: 20x12, 25x12, 20x12, 25x10

V bar cable press down: 150x8/8/12 - that's machine max

UH bar tris: 100x15/15/15/15

Wrist curl UH: 25x20/20/20/20
Wrist curl OH: 20x20/20/20/20

High low cable fly: 120x15/15, 100x20/20/20, 80x20, 60x20, 40x20

Low high cable fly: 80x20/20/20, 60x20, 40x20/20 - these really bothered my shoulder

Smith press some incline: 135x12/15/15/15, 95x25+2+2

Push ups: 20/9/8+1+1

Side lateral raises: 10x20, 15x16/16, 10x26/30/30 - think I scared an old dude doing these lol

100 sit ups: 45/30/25

Eff cardio! Weight 233.5

Really felt good today... Until my shoulder. Never been bigger pumped. I felt huge. Hell, I was huge! (To me anyway)

[Obs]

Workout 7 - touch up work

Serious mess of exercises! Damn you GH! Lol

Ez bar curl ss rope push down: 50x15/15/15/15/15 ss 120x15/15/15/15/15

Hmr preacher curl: 80x10, 90x8/8, 55x15/16

Alt DB curls: 20x12, 25x12, 20x12, 25x10

V bar cable press down: 150x8/8/12 - that's machine max

UH bar tris: 100x15/15/15/15

Wrist curl UH: 25x20/20/20/20
Wrist curl OH: 20x20/20/20/20

High low cable fly: 120x15/15, 100x20/20/20, 80x20, 60x20, 40x20

Low high cable fly: 80x20/20/20, 60x20, 40x20/20 - these really bothered my shoulder

Smith press some incline: 135x12/15/15/15, 95x25+2+2

Push ups: 20/9/8+1+1

Side lateral raises: 10x20, 15x16/16, 10x26/30/30 - think I scared an old dude doing these lol

100 sit ups: 45/30/25

Eff cardio! Weight 233.5

Really felt good today... Until my shoulder. Never been bigger pumped. I felt huge. Hell, I was huge! (To me anyway)

Keep kicking ass and goodnight big brother.

[Obs]

Had sex done now

[Obs]

Almost 20 min!
Whew ffs. ...
Lmao

[Old Duffer]

Almost 20 min!
Whew ffs. ...
Lmao

We were beat last night.... But momma woke up wanting attention this morn! :-)

[Old Duffer]

No gym yesterday. Too much naked hot tubbing.
Fri cals 4020, carbs 350, fat 123, protein 368g
Sat cals 3030, carbs 222, fat 128, protein 238g - two, count em two pieces of home made cherry pie

Back to workout #1

Seated press: 70x15, 90x15, 140x10/10/10/10

Smith bench: 115x10/10, 205x6/6/6

Smith JM bench: 115x10/10, 165x10/10

Smith overhead press: 75x15, 115x8/8/8/8

Incline DB: 45x10/10/10, 45x6+2+2

Side lateral raise: 20x10+2+2, 20x10+2+2, 15x10+2+2, 15x10+2+2

Db OH tri: 60x12/12, 50x12/12

100 sit ups: 40/25/25/10

15 min cardio

Weight 231 - no shock there. Felt good today. Early gym messes with the diet plan a bit but no catastrophe there

[Family_guy]

No gym yesterday. Too much naked hot tubbing.
Fri cals 4020, carbs 350, fat 123, protein 368g
Sat cals 3030, carbs 222, fat 128, protein 238g - two, count em two pieces of home made cherry pie

Back to workout #1

Seated press: 70x15, 90x15, 140x10/10/10/10

Smith bench: 115x10/10, 205x6/6/6

Smith JM bench: 115x10/10, 165x10/10

Smith overhead press: 75x15, 115x8/8/8/8

Incline DB: 45x10/10/10, 45x6+2+2

Side lateral raise: 20x10+2+2, 20x10+2+2, 15x10+2+2, 15x10+2+2

Db OH tri: 60x12/12, 50x12/12

100 sit ups: 40/25/25/10

15 min cardio

Weight 231 - no shock there. Felt good today. Early gym messes with the diet plan a bit but no catastrophe there

I notice your doing a lot more sit ups in your first set. You were doing like 30/20/20/10 not too long ago

[Cowboymike]

You’re a machine brother! Keep up the good work!!!

[Old Duffer]

I notice your doing a lot more sit ups in your first set. You were doing like 30/20/20/10 not too long ago

Depends a bit on how I feel by the end of the workout. My limits are less my pecs and more my legs, breathlessness or nausea lol!

[Old Duffer]

Yesterday cals 4000, carbs 336, fat 123, protein 353g

Seated row: 90x15/15, 210x10/10/10

T bar row: 90x10/10, 170x6/6/6

Close grip lat pull: 100x10, 140x6/6/6, 130x8+2+2

Barbell shrug ss bent reverse db fly: 135x12/12/12/12/12 ss 15x12/12/12/12/12

... And then Damn rack pulls. I knew these were a bad idea for my back but I wanna try! From the floor: 135x5, 225x5 Aaaand the back says hell no

Bent hammer db curl: 45x8/8/8/8

Ez bar curls: 60x10, 90x8/8/8

100 sit ups: 20/20/20/20/20 - due to the back pain

15 min cardio. Weight 232

Time to confab with GH again. Find something to replace the rack pull with and it's time to drop the tren for a bit since I've been on it for almost 4 months now; maybe crank up the NPP

And I almost forgot to mention, finally got one of those cute gym chick looks. :-o

[Obs]

Yesterday cals 4000, carbs 336, fat 123, protein 353g

Seated row: 90x15/15, 210x10/10/10

T bar row: 90x10/10, 170x6/6/6

Close grip lat pull: 100x10, 140x6/6/6, 130x8+2+2

Barbell shrug ss bent reverse db fly: 135x12/12/12/12/12 ss 15x12/12/12/12/12

... And then Damn rack pulls. I knew these were a bad idea for my back but I wanna try! From the floor: 135x5, 225x5 Aaaand the back says hell no

Bent hammer db curl: 45x8/8/8/8

Ez bar curls: 60x10, 90x8/8/8

100 sit ups: 20/20/20/20/20 - due to the back pain

15 min cardio. Weight 232

Time to confab with GH again. Find something to replace the rack pull with and it's time to drop the tren for a bit since I've been on it for almost 4 months now; maybe crank up the NPP

And I almost forgot to mention, finally got one of those cute gym chick looks. :-o

Take her home to momma!

[Obs]

And send me the video

[Old Duffer]

At least my look was real dammit! Not like your shrug thingy

[Obs]

At least my look was real dammit! Not like your shrug thingy

Good point
...

I feel like a creep now

[Family_guy]

Depends a bit on how I feel by the end of the workout. My limits are less my pecs and more my legs, breathlessness or nausea lol!

Do sit ups work your pecs??? Maybe I’m doing them wrong...

[Old Duffer]

Do sit ups work your pecs??? Maybe I’m doing them wrong...

That shows how tired I was!!! Lol

[Old Duffer]

Well, it was bound to happen one day. Stupid weak ass body!

Yesterday cals 3800, carbs 350, fat 142, protein 285g

Feeling strong. Been bumping up the weights on almost every exercise for like a week now :-)

Ham curls: 70x25, 80x15, 120x10/10/10

Narrow Smith squats: 135x10, 295x6, 215x6/6

Wide Smith squats: 135x8, 215x3... And pow! Felt like someone hit me in the lower back with a hammer

Got over to pull up bar n hung there, twisting at the waist. I felt it settle back in

Careful leg press: 340x12/12/12/12

Leg press calf raises: 340x12/12/12/12, 340x12+2+2

Leg extension: 270x6/6/6, 260x8+2+2

Felt ok. Decided to make up for missing squats with para plated press: 270x8, 360x6/4!!! Back pinch again. Fuck!

100 sit ups: 60/30/10

And what da Sam Hill happened to my weight?!? 236#

Tomorrow off. Massage lady coming to work me over. Drugs, hot tub, bed

[Obs]

Damn 236!
Go take a shit ffs!

[mahmoudskhalil93]

@old duffer what source site did you use to get tren send me PM please

Sent from my SM-N950U using Tapatalk

[Old Duffer]

Damn 236!
Go take a shit ffs!

I did! Twice!

[Obs]

I did! Twice!

Damn! You gained 20lbs then!

[Obs]

@old duffer what source site did you use to get tren send me PM please

Sent from my SM-N950U using Tapatalk

[email protected].

Email and ask for the list.

[Old Duffer]

No gym today. Back recovery. Some meds. Massage. Nap.

Yesterday cals 4410, carbs 342, fat 171, protein 362g

[Obs]

Glad you are being smart and healing up.

[Old Duffer]

It's hard to take a break as a driven personality. Right? ;-)

But gotta listen to the body!

[Obs]

It's hard to take a break as a driven personality. Right? ;-)

But gotta listen to the body!

Definitely.
I would go batshit if I had to have a surgery.

[Old Duffer]

Good gym day. Sweaty. Not super strong but sustainable. No back issues to speak of

Yesterday cals 3600, carbs 280, fat 136, protein 313g

Workout 4 - blood/pump

Machine press: 70x15/15, 70x20/20, 90x5/5/5/5/5

Pec deck: 75x20/20/20/20, 75x20+2+2

Smith guillotine press: 95x20, 115x20/20, 135x20

Cable fly ss cable rope tris: 60x20/20/20/20 ss 100x20/20/20/20

Seated DB OH press ss one arm DB tri: 25x15, 35x15/12, 30x15/15 ss 20x20/20/20/20

Lateral side raises: 15x20/20, 15x15+2+2+1, 10x15+5, 5x20

100 sit ups: 45/25/30

15 min cardio. Weight 235.5 so I guess that jump was no fluke. Can't explain it tho. Continuing to tweak the chemicals. Pre workout var increase to 30mg. Burning down inventory. Add 25mg Proviron . Prepping to drop tren , lower test; increase NPP and mast. I WANT MORE!

[Obs]

Fuck yes duff! 100 lb in a week gd!