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

[StevenNevets]

You still digging biceps/triceps after back/chest as opposed to an arm day?

[jhyaduck]

Thanks for the birthday wishes everyone!

Originally Posted by StevenNevets

You still digging biceps/triceps after back/chest as opposed to an arm day?

I admit, I've been thinking about going back to an arm day...but I'm undecided on it. The only reason I've been thinking about doing it is to give my major body parts more rest since I pretty much train everyday at the moment.

[jhyaduck]

Deadlifts
225lbs, 8 reps
315lbs, 8 reps
365lbs, 8 reps
415lbs, 5 reps (fail, lol)

Hyper Extensions (awesome)
BW + 45lbs, 12 reps
BW + 45lbs, 12 reps
BW + 45lbs, 12 reps
BW + 45lbs, 12 reps
BW + 45lbs, 12 reps

Cable Rows
105lbs, 12 reps
120lbs, 12 reps
135lbs, 12 reps
150lbs, 12 reps
165lbs, 12 reps

Hyper Extensions
BW, 20 reps

Unilateral Rows
75lbs, 12 reps
90lbs, 12 reps
105lbs, 12 reps
120lbs, 12 reps
135lbs, 12 reps

Hyper Extensions
BW + 10lbs, 20 reps

Close Grip Lat Pulldowns
160lbs, 12 reps
175lbs, 12 reps
190lbs, 10 reps
205lbs, 8 reps
220lbs, 8 reps
Drop Set: 160lbs, 10 reps/130lbs, 10 reps/100lbs, 10 reps

Hyper Extensions
BW + 25lbs, 20 reps

BB Curls
95lbs, 8 reps

Standing Alternating DB Curls
25s, 8 reps
30s, 8 reps
35s, 8 reps
40s, 8 reps
45s, 8 reps

Epic fail on deadlifts, lol. I'm going to change my split now and put back before leg day. My legs were so tired because I trained them yesterday. If I train back before legs, I don't think deadlifts are enough to burn me out for a leg day the next day.

This workout was really focusing on my lower lats because they need to be thicker. This routine will definitely do the deed!

[ChicagoBldr]

I do back before leg day and dead's definitely don't burn me out for legs. If anything it gets me all revved up for leg day.

[OmniscientCause]

happy bday josh, and how do u like the extensions? i started doing them like 2 months ago and making sure i squeeze really good at the top of the motion....the erectors feel great when i do them....not fail on the deads....i got 415 for a double today so u got 3 more than me lol

[BEhave]

Happy b-day.

You do hypers several times during your workout. thats insane but also explains the sick lower back

[Little_Moth]

Happy birthday man!

[angelmty1982]

Happy birthday man

[lollercopter]

Hey man, happy birthday!

I decided to try out your routine/split, starting yesterday. I'm really liking it so far - I feel that I'm getting the most out of each set by getting ample rest between sets. And I set a deadlift PR today - 315 for 7 (that's easy for you, but I was so happy, lol)

I have one question - how much of an improvement did you notice in your shoulders when you gave them their own day? I feel that my delts are lagging, and I'm hoping that a shoulder day will help me bring them up.

[L0cky]

Happy b'day Josh
Thanks for all the help its really helping me out.
Here is my question.
1st Do you have any side effects from any of your supplements? I heard that creatine can mess around with your "johnson", head aches and insomnia.

2nd Do you listen to music while working out?

Thanks josh i think i will invest in some supplements for that pre workout kick i think i need.

Good luck :8

[L0cky]

Hey Josh i dont mean to be a douche but my friend has grown 2 inches in 5 months (he was 21 and a half now 22 after he stopped growing) By running with ankle weights and sitting with weights for an an hour and 15 mins before bed, google the shin bone method (1st one).
Sorry if i am being ass hole but i am trying it out my self (5 foot 8)
Just dont take any notice of this if you find it offensive but if you would like to give it a shot (Pretty much free) i would be happy to help you out since i love how you helped me out...

[ChicagoBldr]

Originally Posted by L0cky

Hey Josh i dont mean to be a douche but my friend has grown 2 inches in 5 months (he was 21 and a half now 22 after he stopped growing) By running with ankle weights and sitting with weights for an an hour and 15 mins before bed, google the shin bone method (1st one).
Sorry if i am being ass hole but i am trying it out my self (5 foot 8)
Just dont take any notice of this if you find it offensive but if you would like to give it a shot (Pretty much free) i would be happy to help you out since i love how you helped me out...

Um... are you kidding me with this?

[jhyaduck]

Originally Posted by ChicagoBldr

I do back before leg day and dead's definitely don't burn me out for legs. If anything it gets me all revved up for leg day.

Yeah, I'm dumb. When I first setup my split I didn't even do deadlifts. So now that I do, I need to switch a couple things around.

Originally Posted by OmniscientCause

happy bday josh, and how do u like the extensions? i started doing them like 2 months ago and making sure i squeeze really good at the top of the motion....the erectors feel great when i do them....not fail on the deads....i got 415 for a double today so u got 3 more than me lol

The hyper extensions are awesome! It's hitting the area I feel is lagging which is the lower lats, down where they tie in. I think it's the way I hold the 45lb plate that makes me hit that area so well.

Originally Posted by BEhave

Happy b-day.

You do hypers several times during your workout. thats insane but also explains the sick lower back

Ha, that's actually my first time doing a lot of hyper extensions.

Originally Posted by Little_Moth

Happy birthday man!

Originally Posted by angelmty1982

Happy birthday man

Thanks!

Originally Posted by lollercopter

Hey man, happy birthday!

I decided to try out your routine/split, starting yesterday. I'm really liking it so far - I feel that I'm getting the most out of each set by getting ample rest between sets. And I set a deadlift PR today - 315 for 7 (that's easy for you, but I was so happy, lol)

I have one question - how much of an improvement did you notice in your shoulders when you gave them their own day? I feel that my delts are lagging, and I'm hoping that a shoulder day will help me bring them up.

A shoulder day will definitely do it. I never really trained them on their own until a couple years ago but they seem to be what stands out the most about my physique now. I don't really agree but everyone else loves my shoulders. They definitely have been improving more and more though, especially now.

Originally Posted by L0cky

Happy b'day Josh
Thanks for all the help its really helping me out.
Here is my question.
1st Do you have any side effects from any of your supplements? I heard that creatine can mess around with your "johnson", head aches and insomnia.

2nd Do you listen to music while working out?

Thanks josh i think i will invest in some supplements for that pre workout kick i think i need.

Good luck :8

No side effects from any supplements that I take. You heard wrong about creatine, lol. Maybe headaches from dehydration, you have to drink more water when taking creatine.

Nah I don't listen to any music when I'm training. I don't like the feeling of headphones when I'm trying to focus, I'm weird like that. However if I were to setup like a portable stereo, that would be cool.

Originally Posted by L0cky

Hey Josh i dont mean to be a douche but my friend has grown 2 inches in 5 months (he was 21 and a half now 22 after he stopped growing) By running with ankle weights and sitting with weights for an an hour and 15 mins before bed, google the shin bone method (1st one).
Sorry if i am being ass hole but i am trying it out my self (5 foot 8)
Just dont take any notice of this if you find it offensive but if you would like to give it a shot (Pretty much free) i would be happy to help you out since i love how you helped me out...

I don't want to be any taller and your friend just grew naturally, some people can still grow at that age. Plus, running around with ankle weights for long periods of time is bad for your joints.

[dsegersmusicman]

Hey josh...happy late birthday bro!!! Still diggin' your workouts man! Keep 'em coming! D

[jhyaduck]

BB Flat Bench Press
135lbs, 10 reps
185lbs, 10 reps
225lbs, 8 reps
275lbs, 8 reps
315lbs, 6 reps (good to see I still have it in me )

I don't even know what to call these next two sets, pretty much drop sets but I go back up in weight.

245lbs, 8 reps/195lbs, 8 reps/145lbs, 8 reps/95lbs, 8 reps/145lbs, 8 reps/195lbs, 6 reps
245lbs, 8 reps/195lbs, 8 reps/145lbs, 8 reps/95lbs, 8 reps/145lbs, 8 reps/195lbs, 4 reps

Those are indescribably hard, to say the least. My crazy workout partner wanted to do it, lol.

Dips
BW, 12 reps
BW + 45lbs, 12 reps
BW + 90lbs, 8 reps
BW + 135lbs, 6 reps

Inclined Flies/Inclined DB Press/DB Pullover Compound Sets
40s, 12 reps/40s, 12 reps/40lbs, 12 reps
45s, 10 reps/45s, 10 reps/45lbs, 10 reps
50s, 8 reps/50s, 8 reps/50lbs, 8 reps

Pec Deck Flies
140lbs, 12 reps
155lbs, 12 reps
Drop Set: 115lbs, 12 reps/100lbs, 12 reps/85lbs, 12 reps/70lbs, 12 reps/55lbs, 12 reps

DB Overhead Tricep Extensions
80lbs, 8 reps
90lbs, 8 reps
100lbs, 8 reps
105lbs, 8 reps
105lbs, 8 reps

Insane workout.

[belairdfence99]

Does your workout partner use the same weight as you ???

[jhyaduck]

Originally Posted by belairdfence99

Does your workout partner use the same weight as you ???

Ha, this dude was my inspiration back in high school, and still is really. He graduated 2 years ahead of me but he was always the biggest/strongest at school. 450lb bench press, 600lb+ squat, and 650lb deadlift (used straps). I remember his attempt at a 700lb squat where he failed and the impact that the bar made with the guard rails shattered two of the high school mirrors, it was awesome, lol.

But yeah, he's just now getting back in the gym after 3 years of being a bum and he's hanging with me on most lifts. He's just one of those naturally strong freaks of nature, lol. I'll definitely improve now that I'm training with him again.

[ZepLike]

That's cool that you found a good workout partner! I need to find someone like that to train with. Does he help get you pumped up for lifts?

[StevenNevets]

Originally Posted by jhyaduck

I remember his attempt at a 700lb squat where he failed and the impact that the bar made with the guard rails shattered two of the high school mirrors, it was awesome, lol.

damnnnnnn that sounds epic. anyone record this?

[belairdfence99]

Wow, forget you, let's see pictures of your friend!

(jk)

[L0cky]

Yeah, your probably right about the growth thing. 700lb squat is insane, would have been great to be there. I have a workout partner who is pretty much exactly the same in all lifts as me as well, really gets you to push harder with that competitive edge.

[jhyaduck]

Originally Posted by ZepLike

That's cool that you found a good workout partner! I need to find someone like that to train with. Does he help get you pumped up for lifts?

He's the absolute best workout partner I could ask for, he really knows how to get in your head during training.

Originally Posted by StevenNevets

damnnnnnn that sounds epic. anyone record this?

I don't think so. I wish! Was an epic moment, lol.

Originally Posted by belairdfence99

Wow, forget you, let's see pictures of your friend!

(jk)

lol, Well I don't think he's ever seen a set of abs. He's one of those big and powerful type builds. 5'11 270lbs right now I think, 25%-30% bf. I'll get him in shape though. He just made a profile on this site but hasn't put up any pics. I'll tell him to start posting here!

Originally Posted by L0cky

Yeah, your probably right about the growth thing. 700lb squat is insane, would have been great to be there. I have a workout partner who is pretty much exactly the same in all lifts as me as well, really gets you to push harder with that competitive edge.

Well, he failed. He never got the 700lb squat but it was still one of the best gym moments I've ever seen. Hearing/seeing those mirrors shatter was truly awesome.

[dsegersmusicman]

Done! Dang you!!!!!

[jhyaduck]

Standing Alternating DB Curls
30s, 8 reps
35s, 8 reps
40s, 8 reps
45s, 8 reps
50s, 8 reps

Overhead Tricep Extensions
80lbs, 8 reps
90lbs, 8 reps
100lbs, 8 reps
110lbs, 8 reps
125lbs, 8 reps

Hammer Preacher Curls/BB Curl Supersets (Not Hammer Strength but Hammer Curls done as you would a Preacher Curl)
25s, 12 reps/45lbs, 12 reps
30s, 10 reps/45lbs, 12 reps
35s, 8 reps/45lbs, 12 reps
35s, 8 reps/45lbs, 12 reps

Tricep Pressdowns/Single Arm Reverse Grip Pressdown Supersets
65lbs, 12 reps/20lbs, 12 reps
72.5lbs, 12 reps/20lbs, 12 reps
80lbs, 12 reps/20lbs, 12 reps
87.5lbs, 12 reps/20lbs, 12 reps

Cable Curls/DB Kicksback Supersets (Cable Curls pulling to the side of your head, not sure if they have a specific name)
20lbs, 16 reps/25s, 16 reps
30lbs, 16 reps/25s, 16 reps
40lbs, 16 reps/25s, 16 reps
40lbs, 16 reps/25s, 16 reps

BB Wrist Curls
45lbs, 20 reps
55lbs, 20 reps
65lbs, 20 reps

DB Reverse Wrist Curls
25s, 12 reps
25s, 12 reps
25s, 12 reps

There ya have it! I still don't really believe in arm days but I will put the arm day back in for a little while until I go back to heavy, low volume training.

[riprock]

^must've had a savage pump going on after that workout bro

[StevenNevets]

pretty crazy volume for arms

agreed that pump must've been painfull

[IochaI]

Originally Posted by jhyaduck

BB Flat Bench Press
135lbs, 10 reps
185lbs, 10 reps
225lbs, 8 reps
275lbs, 8 reps
315lbs, 6 reps (good to see I still have it in me )

I don't even know what to call these next two sets, pretty much drop sets but I go back up in weight.

245lbs, 8 reps/195lbs, 8 reps/145lbs, 8 reps/95lbs, 8 reps/145lbs, 8 reps/195lbs, 6 reps
245lbs, 8 reps/195lbs, 8 reps/145lbs, 8 reps/95lbs, 8 reps/145lbs, 8 reps/195lbs, 4 reps

Those are indescribably hard, to say the least. My crazy workout partner wanted to do it, lol.

Dips
BW, 12 reps
BW + 45lbs, 12 reps
BW + 90lbs, 8 reps
BW + 135lbs, 6 reps

Inclined Flies/Inclined DB Press/DB Pullover Compound Sets
40s, 12 reps/40s, 12 reps/40lbs, 12 reps
45s, 10 reps/45s, 10 reps/45lbs, 10 reps
50s, 8 reps/50s, 8 reps/50lbs, 8 reps

Pec Deck Flies
140lbs, 12 reps
155lbs, 12 reps
Drop Set: 115lbs, 12 reps/100lbs, 12 reps/85lbs, 12 reps/70lbs, 12 reps/55lbs, 12 reps

DB Overhead Tricep Extensions
80lbs, 8 reps
90lbs, 8 reps
100lbs, 8 reps
105lbs, 8 reps
105lbs, 8 reps

Insane workout.

you're damn right i'm crazy and it's the small things such as that, that will get you pumped . . .let's keep it up. . .i'm sure something else will come back to me later on. . .

[L0cky]

Originally Posted by jhyaduck

Standing Alternating DB Curls
30s, 8 reps
35s, 8 reps
40s, 8 reps
45s, 8 reps
50s, 8 reps

Overhead Tricep Extensions
80lbs, 8 reps
90lbs, 8 reps
100lbs, 8 reps
110lbs, 8 reps
125lbs, 8 reps

Hammer Preacher Curls/BB Curl Supersets (Not Hammer Strength but Hammer Curls done as you would a Preacher Curl)
25s, 12 reps/45lbs, 12 reps
30s, 10 reps/45lbs, 12 reps
35s, 8 reps/45lbs, 12 reps
35s, 8 reps/45lbs, 12 reps

Tricep Pressdowns/Single Arm Reverse Grip Pressdown Supersets
65lbs, 12 reps/20lbs, 12 reps
72.5lbs, 12 reps/20lbs, 12 reps
80lbs, 12 reps/20lbs, 12 reps
87.5lbs, 12 reps/20lbs, 12 reps

Cable Curls/DB Kicksback Supersets (Cable Curls pulling to the side of your head, not sure if they have a specific name)
20lbs, 16 reps/25s, 16 reps
30lbs, 16 reps/25s, 16 reps
40lbs, 16 reps/25s, 16 reps
40lbs, 16 reps/25s, 16 reps

BB Wrist Curls
45lbs, 20 reps
55lbs, 20 reps
65lbs, 20 reps

DB Reverse Wrist Curls
25s, 12 reps
25s, 12 reps
25s, 12 reps

There ya have it! I still don't really believe in arm days but I will put the arm day back in for a little while until I go back to heavy, low volume training.

Holy mother ****er that is alot of weight for tricep extensions, i do like 60lb and struggle...

How far do you go down, because man that is fairly insane, i see big guys at my gym doing like 70lb and you do nearly double, lol

[styler]

Yea I agree, Damn!

I am impressed.

[FATHER FLEX]

But you know its only because you have short arms!