Jhyaduck's Training Log.....Man or Machine!?

[BaFtub]

Originally Posted by dsegersmusicman

WHATEVER JOSH. Can't see where FF has anything on you BRO! You've got much more width & muscle fullness. Keep rockin' this thread , very informative & fun.

Originally Posted by SickBoy_Cage

I know now. You own him dude. Those guys have nothing on your genetics.
He does gets pretty conditioned though. His legs conditioning is just pure mind-fukk.

Ahhh ignorance. -shakes head-

[Addict3d]

Whats your routine?

[jhyaduck]

Originally Posted by SickBoy_Cage

You are one of those genetic freaks. I think you should really consider reach 200 naturally at a respectable bodyfat then take your body to the next level and start competing in the NPC instead.

I really have no interest in competing in the NPC/IFBB. If I went that route I would only want to be around 200-210lb like Shawn Ray (not possible naturally) but history proves that aesthetics at that size isn't enough to win the judges over. Out of any of the current pros, whether natural or not, I believe Cordova has the best physique. Even better than any of the current IFBB pros, that's just my opinion though.

Originally Posted by BaFtub

Ahhh ignorance. -shakes head-

They can have their opinions but I don't like the comparisons either and my training log certainly isn't the place for them.

SO CUT IT OUT FROM HERE ON OUT!

Originally Posted by Addict3d

Whats your routine?

Seriously? See page one and two.

[jhyaduck]

Inclined DB Flies
45s, 8 reps
55s, 8 reps
65s, 8 reps

BB Flat Bench
135lbs, 8 reps
225lbs, 8 reps
275lbs, 8 reps
315lbs, 5 reps (yeah still mad )

Dips
BW + 45lbs, 8 reps
BW + 90lbs, 8 reps
BW + 135lbs, 8 reps

Inclined DB Press
75s, 8 reps
85s, 7 reps

Some more embarrassing sets of Inclined DB Press.

Hammer Strength Incline Press
180lbs, 8 reps
230lbs, 8 reps
270lbs, 8 reps

Triceps
DB Overhead Extensions
95s, 8 reps
105s, 8 reps
115s, 7 reps

LA Fitness doesn't have my HS Wide Chest Press machine!

Gonna go to Worlds Gym for my chest days because that machine is pure win. It was an ok workout, started with those flies as kind of a warm up because I've been getting a little bit of discomfort with my left pec starting off on the bench press but this seemed to solve that problem.

[demike]

New to this log so have a couple questions. First, have you always been fairly lean? I noticed you said you weren't concerned as much with diet before so were you fairly lean even then?

Also, what exercises do you feel did the most for your traps?

Nice journal, keep it up.

[burke11]

Sorry bro i know they are kind of broad and your absolutely right i didnt do my research ill look over ur threads man. I know i ask a lot and i know u answer a lot of questions im just hooked on this bodybuilding and i was looking for ansswers from a big guy like urself and u already have the answers and thats cool ill look into them. thanks for the help. i look forward to seeing ur progress. If u dont compete u def should ud kill the competiton

[StevenNevets]

What angle do you use for incline db flyes and do you make sure the dumbbells go overhead or are they perpendicular with your torso? (a lot of people do that on low level incline)

[jhyaduck]

Originally Posted by demike

New to this log so have a couple questions. First, have you always been fairly lean? I noticed you said you weren't concerned as much with diet before so were you fairly lean even then?

Also, what exercises do you feel did the most for your traps?

Nice journal, keep it up.

I'd say for the most part I was always between 12% and 16%. Pre-bulk last year I was probably always around what my 2005 photo shows, whatever percent that may be. Then last year when I started paying attention to dieting, in this case bulk dieting, I ate around 4k calories and got up to around 16% bodyfat which was the highest I've been.

DB Shrugs did best for my traps no doubt. I quit doing them back in 2005 and just let the deadlifts take over their development at this point.

Originally Posted by burke11

Sorry bro i know they are kind of broad and your absolutely right i didnt do my research ill look over ur threads man. I know i ask a lot and i know u answer a lot of questions im just hooked on this bodybuilding and i was looking for ansswers from a big guy like urself and u already have the answers and thats cool ill look into them. thanks for the help. i look forward to seeing ur progress. If u dont compete u def should ud kill the competiton

It's cool man like I said, I hope you don't see me as a jerk now because I'm not. Feel free to ask about anything you read in here.

Originally Posted by StevenNevets

What angle do you use for incline db flyes and do you make sure the dumbbells go overhead or are they perpendicular with your torso? (a lot of people do that on low level incline)

I'd say 45 degree angle and I lift directly overhead, it's really good to do them overhead for the flies imo.

[OmniscientCause]

Originally Posted by jhyaduck

I'd say 45 degree angle and I lift directly overhead, it's really good to do them overhead for the flies imo.

do u like doing them in between 45 and 30? i think 45 is the highest ill go because i feel them a lot more at 30.....so at school i do 30 and at home i do 45 because thats as low as they go.....i think peoples insertions are different and i just feel it in my shoulders too much at 45.

[olibeast]

Originally Posted by OmniscientCause

do u like doing them in between 45 and 30? i think 45 is the highest ill go because i feel them a lot more at 30.....so at school i do 30 and at home i do 45 because thats as low as they go.....i think peoples insertions are different and i just feel it in my shoulders too much at 45.

never thought about that and its effects.

[jhyaduck]

Originally Posted by OmniscientCause

do u like doing them in between 45 and 30? i think 45 is the highest ill go because i feel them a lot more at 30.....so at school i do 30 and at home i do 45 because thats as low as they go.....i think peoples insertions are different and i just feel it in my shoulders too much at 45.

Sometimes I'll re-adjust the seat each set for different angles but the higher the angle is, the more emphasis being put on the upper pecs. If you feel it in your shoulders too much I would suggest only going down until your elbows hit 90 degrees, that's how I do it.

[OmniscientCause]

Originally Posted by jhyaduck

Sometimes I'll re-adjust the seat each set for different angles but the higher the angle is, the more emphasis being put on the upper pecs. If you feel it in your shoulders too much I would suggest only going down until your elbows hit 90 degrees, that's how I do it.

well its not really the shoulder as much as its the upper peck idk its hard to explain it just doesnt feel as good as when i do them at 30 or 40...its a more fluid motion for me at those angles.....but it might be the bench at my gym because they have flap at the end that goes up and squishes the never regions....(yea sucks) just something about doing them at my current gym that isnt right i just cant pin point it.

[BigStone]

I am really impressed by your physique and your age. I have been training since I was 21 but have no where close to your physique.

My hardest bodypart to put size onto is my chest. Everything else I see gains but not in my chest.

[ZepLike]

Originally Posted by jhyaduck

Sometimes I'll re-adjust the seat each set for different angles but the higher the angle is, the more emphasis being put on the upper pecs. If you feel it in your shoulders too much I would suggest only going down until your elbows hit 90 degrees, that's how I do it.

You should make a workout video going over all of your workouts and showing your form if you get sponsored. I would watch it!

[burke11]

I appreciate it man. So i read that u ssay u never go above reps of twelve. Do you recommend doing reps of like 12 10 8 6 or keeping it consisitent and doing sets of 12 12 8 8. im not sure which type to do to see results.Basically do u suggest high reps and consitent weight or low reps and adding a lot of weight after each set.
One more if u dont mind. i have excersises for abs but how many sets/reps shold i do.

Keep up the hard work man.

[.Alex]

Subbed, you pritty much have my ideal physique (no homo).

I don't mean to cause any offence, but are you natty or?

[Xx7]

my only regret is i didnt get in on your training sooner man. one thing that just stands out crazily to me is that you only isolate your bis and tris with 5-6 sets but you have great arms. Craziness man. but thank you for letting me in on your training i'm sure it will definately help me as well as others!

[ricohitman]

You said in the beginning of your blog that you used to train on a 5 day split because you did more sets for arms. How do you think your gains/progress has been since switching to a 4 day? I currently train on a 5 day split and love it, but I keep a very open mind to training.

[defyth3Ecto]

Hey jhayduck all i can say is that your results are beyond amazing..
just a quick question.

whats your position on the science of bodybuilding? I mean when you do your research, what do you look for mainly and what information would you advise that people should not take too seriously or the opposite? thanks

[FranktheTank37]

I'm surprised that no one asks about how he pyramids up the weight with each exercise and only does 1-2 heavy sets. That's what confuses me. I do 3-4 sets with weight that causes failure within 8-12 reps. Is there a reason for this low volume approach? What say you Mr. Hyaduck?

[jhyaduck]

Originally Posted by burke11

I appreciate it man. So i read that u ssay u never go above reps of twelve. Do you recommend doing reps of like 12 10 8 6 or keeping it consisitent and doing sets of 12 12 8 8. im not sure which type to do to see results.Basically do u suggest high reps and consitent weight or low reps and adding a lot of weight after each set.
One more if u dont mind. i have excersises for abs but how many sets/reps shold i do.

Keep up the hard work man.

12 reps is pretty much the highest I go as far as reps and yeah, I have done 12, 10, 8, 6, 4 before and it works very well. I pretty much do pyramids for each exercise as far as going up in weight each set but once I get to the heaviest set I don't bother going back down, I save that energy to do the next exercise just as heavy. You could consider the actual working sets that I do to be low volume as someone posted below.

For abs I just do knee ups off the end of a bench or something or I'll do hanging knee raises. That's it, both putting a little more emphasis on the lower two abs.

Originally Posted by .Alex

Subbed, you pritty much have my ideal physique (no homo).

I don't mean to cause any offence, but are you natty or?

Yes natural, no offense taken.

Originally Posted by Xx7

my only regret is i didnt get in on your training sooner man. one thing that just stands out crazily to me is that you only isolate your bis and tris with 5-6 sets but you have great arms. Craziness man. but thank you for letting me in on your training i'm sure it will definately help me as well as others!

Well I have only trained arms this way for a month now so I can't credit my arm development to this new style of training but to me it feels much better than giving them their own day like I used to.

Originally Posted by ricohitman

You said in the beginning of your blog that you used to train on a 5 day split because you did more sets for arms. How do you think your gains/progress has been since switching to a 4 day? I currently train on a 5 day split and love it, but I keep a very open mind to training.

No gains just yet, can't really compare because I just started training this way with arms a month ago and since I'm cutting their isn't going to be much growth until I start bulking again. I can say that it feels much better to me and next time I have a bulk there's no doubt they may grow a little bit more, same with shoulders.

Originally Posted by defyth3Ecto

Hey jhayduck all i can say is that your results are beyond amazing..
just a quick question.

whats your position on the science of bodybuilding? I mean when you do your research, what do you look for mainly and what information would you advise that people should not take too seriously or the opposite? thanks

A lot of the things that I learn are through personal experience of others and just things that I observe in the gym. Pick out the things that I believe to work and I trial and error them. That's what I mean when I say I don't get too scientific, I don't to research as far as textbooks are concerned but through watching others and personal experience.

From a bodybuilding standpoint on training, the only thing I would really suggest is not going over 12 reps. Anything higher in unnecessary and just means you need to add some weight to the bar. Nothing else really matters, just lift heavy and when going for size I would recommend low volume.

Originally Posted by FranktheTank37

I'm surprised that no one asks about how he pyramids up the weight with each exercise and only does 1-2 heavy sets. That's what confuses me. I do 3-4 sets with weight that causes failure within 8-12 reps. Is there a reason for this low volume approach? What say you Mr. Hyaduck?

Yeah I do a lot of warm up sets. Back in 2004 I met a powerlifter and he always told me that he got his best results in size and power when he kept it very low volume and kept his workouts <20 minutes. So I kind of go with that mentality in a way and if you were to just count all my working sets, they would add up to to be around 20 minutes. I even had my workouts back then that were 15 minutes, warm up sets and all, and I made very nice progress.

[xKyle10]

Hey man, been following but not really posting, have a few questions so this might take a while lol.

1. Have you ever done Pendlay rows? I have yet to try them and am interested if I should replace these with barbell rows, or just do both. From what I hear they are the same movement, just pause on the floor to kill momentum, kind of like a deadlift.

2. I don't have access to a gym with machines, so how can I make the best gains for overall lat width/thickness? I do weighted pullups, db rows, barbell rows, and a bunch of others but what else should I use?

3. How do you fix muscle imbalances in your physique? For example, my right arm is bigger than my left, my right lat is bigger than my left. Not sure if its from being right-handed or not, but I've read some people on here advocate doing more sets/reps for the weaker side, so I do that for my left arm, not sure if its been working because I haven't been doing it for long. But how would I fix something like that in my lats? Does it just come with time and balance itself on or do I have to do more sets/reps for the weaker side?

4. I've seen many people on here make great gains following principles of calories = calories for either cutting or bulking. As long as protein requirements are met and macros are set, then the food doesn't necessarily matter. From some of your meals it seems that you agree with this? Also do you use the Total Metabolism Forecaster when you are cutting? (http://forum.bodybuilding.com/showth...hp?t=114980801) Currently I'm at about 167 12% BF, might be more I haven't weighed myself in a few months since I don't have a scale. I want to get to 9% as fast as possible, and my maintenance is 4100 cals when putting in all the info into the program, so it says the maximum amount of cals I should reduce to if I want to cut to 9% is 3000, so I've been doing that for the past week and am noticing pretty good progress. The guy who made it said that the maximum weight a person should lose on a cut if they want to minimize muscle loss to the fullest point is 1.25 lbs/week. Do you agree?

5. I see you're a fan of UFC, how do you feel about the new upcoming TUF season coming up with Kimbo Slice. Also I think the coaches they picked are great, if you've seen the commercial its funny how Rampage just goes on and on its hilarious.

6. Who is you're favorite bodybuilder of all time? I remember you saying that you want to stay natural, so does this mean you don't like the direction the sport is going in with the size that the top guys get now? Personally my favorite is Frank Zane, also my ideal physique which I hope to achieve one day.

[Little_Moth]

Hey man, I've read this entire thread and I don't think anyone has asked this, but what did your Arm day look like back when you used to have an Arm day?

[-GunShow-]

Been doing your routines J, and I'm getting gains while cutting. Can't eat like you though, cause I'd get fat

[White.Lightning]

Looking good. Keep up the good work.

[cawiau]

wow... so many questions!
You are a superstar bro

[pshhh]

hard work pays of very nice

[Farce]

Really enjoying the journal thus far (just read all 13 pages lol). Looking forward with great anticipation to reading more. Subbed.

[sting111]

Great log... thnx for sharing.

[jhyaduck]

Originally Posted by xKyle10

Hey man, been following but not really posting, have a few questions so this might take a while lol.

1. Have you ever done Pendlay rows? I have yet to try them and am interested if I should replace these with barbell rows, or just do both. From what I hear they are the same movement, just pause on the floor to kill momentum, kind of like a deadlift.

2. I don't have access to a gym with machines, so how can I make the best gains for overall lat width/thickness? I do weighted pullups, db rows, barbell rows, and a bunch of others but what else should I use?

3. How do you fix muscle imbalances in your physique? For example, my right arm is bigger than my left, my right lat is bigger than my left. Not sure if its from being right-handed or not, but I've read some people on here advocate doing more sets/reps for the weaker side, so I do that for my left arm, not sure if its been working because I haven't been doing it for long. But how would I fix something like that in my lats? Does it just come with time and balance itself on or do I have to do more sets/reps for the weaker side?

4. I've seen many people on here make great gains following principles of calories = calories for either cutting or bulking. As long as protein requirements are met and macros are set, then the food doesn't necessarily matter. From some of your meals it seems that you agree with this? Also do you use the Total Metabolism Forecaster when you are cutting? (http://forum.bodybuilding.com/showth...hp?t=114980801) Currently I'm at about 167 12% BF, might be more I haven't weighed myself in a few months since I don't have a scale. I want to get to 9% as fast as possible, and my maintenance is 4100 cals when putting in all the info into the program, so it says the maximum amount of cals I should reduce to if I want to cut to 9% is 3000, so I've been doing that for the past week and am noticing pretty good progress. The guy who made it said that the maximum weight a person should lose on a cut if they want to minimize muscle loss to the fullest point is 1.25 lbs/week. Do you agree?

5. I see you're a fan of UFC, how do you feel about the new upcoming TUF season coming up with Kimbo Slice. Also I think the coaches they picked are great, if you've seen the commercial its funny how Rampage just goes on and on its hilarious.

6. Who is you're favorite bodybuilder of all time? I remember you saying that you want to stay natural, so does this mean you don't like the direction the sport is going in with the size that the top guys get now? Personally my favorite is Frank Zane, also my ideal physique which I hope to achieve one day.

Oh mannnnnnnnnnnnnnn.......

1. Never heard of Pendlay Rows but they sound kind of cool from what you described. But I don't see them being any superior to a regular bb row.

2. That's all you need really, that's about what I do. Try to do some close grip pullups though because they are definitely superior to regular wide grip pullups imo. Try to use a grip similar to what you would use for the close grip cable rows. With DB Rows pull the weight to your waist getting a bit more out of your lower lats and keep the bb rows focused on the upper back, pulling the weight to your chest.

3. I'd say mind muscle connection. Putting more emphasis on the side that's lagging but still doing the heavy compound movements. I wouldn't give them any extra isolating work.

4. Yeah I saw that stupid thread in the misc about timberwolfs dieting. It made my head hurt reading it, lol. I don't disagree with that mentality of calories = calories but I don't support it. Not sure what you saw in my diet but nothing supports that mentality because all the foods I eat are for the most part natural. As for the high glycemic vs low glycemic carbs, I don't know and I don't really care. I eat mostly low glycemic carbs like oats and brown rice because it satisfies my hunger longer. I don't believe in any calulations like that because everyone is different. Trial and error your calories until you find the right amount to make you lose 1-2lbs a week.

5. Should be a very interesting season but I'm not expecting anything great to come out of it as far as any impressive heavyweights. It's the weakest division in the UFC and if Kimbo so happened to win the show, I don't see him beating anyone in the UFC. But yeah, should be very entertaining and Rampage/Rashad will definitely make it good. Hopefully Rampage will KO Rashad but I have a feeling it will go the other way around.

6. Shawn Ray of course. Zane is up there for me too along with Flex Wheeler and Kevin Levrone. Other than them Cordova would be next. I'll just say that the IFBB disgusts me now and naturals are capable of showing the better quality physiques these days. Cordova > any current IFBB pro imo.

Originally Posted by Little_Moth

Hey man, I've read this entire thread and I don't think anyone has asked this, but what did your Arm day look like back when you used to have an Arm day?

No more than 9 sets for triceps and usually no more than 6 sets for biceps.

The exercises included:

Biceps: BB Curls, Standing DB Curls, Preacher Curls, Hammer Curls, and Concentration Curls. (In the order that I like them)

Triceps: EZ Bar Pressdowns, DB Overhead Extensions, DB Kickbacks, Reverse Grip Pressdowns (single arm), Skullcrushers. (In the order I like them)

I would usually pick 2 maybe 3 of those exercises for biceps and 3 maybe 4 of those exercises for triceps. Trained them the same as any other body part as far as reps go.

Originally Posted by -GunShow-

Been doing your routines J, and I'm getting gains while cutting. Can't eat like you though, cause I'd get fat

Glad to hear it bro!

Originally Posted by White.Lightning

Looking good. Keep up the good work.

Thanks man.

Originally Posted by cawiau

wow... so many questions!
You are a superstar bro

So many answers.

Originally Posted by pshhh

hard work pays of very nice

Truth!

Originally Posted by Farce

Really enjoying the journal thus far (just read all 13 pages lol). Looking forward with great anticipation to reading more. Subbed.

Thanks man.