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

[jhyaduck]

Originally Posted by surdev

New pics are killer !!!

Waiting to see the shredded 165lbs pics!!!

Thanks, I'm patiently waiting myself!

Originally Posted by MHurricane

Do you notice any bloat with creatine?

"Creatine bloat" is a myth, as far as storing extra water under your skin. Drink more water!

[Philip81193]

This is all incredible man, great work!

[axfac]

nice pic, what camera/mode do you use for your pics? they look nice and shady

[jhyaduck]

Originally Posted by Philip81193

This is all incredible man, great work!

Thanks!

Originally Posted by axfac

nice pic, what camera/mode do you use for your pics? they look nice and shady

I use "Auto" mode and usually use the flash, but I turned off the flash for these last set of progress pictures and they turned out poor in quality. Still looked pretty good though and I thought it qualified to be the a good picture to leave off with, until the end of November...be ready!

[ChicagoBldr]

Great new pics, dude. As always, looking swole.

[fpsdoug]

Hi Josh,

Can you post some of your bulking diets w/ macros? Kthx

[jam661]

in your opinion do you think its better to train arms on their own day or with back/biceps and chest/triceps?

[dballer]

Originally Posted by jhyaduck

Let me know what you think!

dude, you look awsome here, super impressive and inspirational

[jhyaduck]

Originally Posted by ChicagoBldr

Great new pics, dude. As always, looking swole.

Thanks!

Originally Posted by fpsdoug

Hi Josh,

Can you post some of your bulking diets w/ macros? Kthx

First, there was nothing "strategic" at all about my nutrition during my bulk...I just ate whatever I wanted but kept up with protein intake. But my macro's generally would stay within this range...

Protein: 250g
Carbs: 250g-300g
Fat: 150-200g

Steak, salmon, sausage, instant cooked pasta, instant cooked rice, oatmeal, and peanut butter would be my favorites with some junk food every now and then...I tried not to go to crazy on the junk, like it mattered though right?

These were my best friends when bulking!

http://www.johnsonville.com/home/pro...inal-bratwurst

http://www.knorr.ca/en/products/Prod...NCSUQ9c2swNDI=

http://www.vitacost.com/MaraNatha-Na...Butter-No-Salt

I also look forward to eating lots of sludge in the future (peanut butter + whey)... unfortunately I found out about it while cutting.

But bulking nutrition is an aspect that I very much look forward to learning more about from Jim Cordova.

Originally Posted by jam661

in your opinion do you think its better to train arms on their own day or with back/biceps and chest/triceps?

Now I believe it is best to train them on their own day.

Originally Posted by dballer

dude, you look awsome here, super impressive and inspirational

Thanks a lot! You're in for a surprise here soon!

[mrlongisland1]

I like your 6x50 calve raises w/ 45lbs db's. Wicked stuff!!!!

Originally Posted by jhyaduck

Alright so today was my first day I started to utilize my strength/size type of training. A style I really haven't used too much since high school so I look forward to seeing what it has to offer to me while I still continue my cut. Today was chest and I am very impressed with the weight that I can still throw around.

Dips
Bodyweight, 8 reps
Bodyweight + 45lbs, 8 reps
Bodyweight + 95lbs, 8 reps
Bodyweight + 135lbs, 8 reps
Bodyweight + 160lbs, 8 reps (destroying my personal record, may go higher next week)

Incline DB Presses
90s, 8 reps
100s, 8 reps
110s, 4 reps

Flat Barbell Bench Press
225, 8 reps
225, 8 reps
225, 8 reps

Hammer Strength Wide Chest Press
3 plates per side, 8 reps
4 plates per side, 8 reps
4 plates per side, 8 reps

Inclined DB Flies
50s, 8 reps
60s, 8 reps
70s, 6 reps

Tricep Pressdowns
100lbs, 20 reps
120lbs, 20 reps
140lbs, 20 reps
160lbs, 15 reps
180lbs, 10 reps
200lbs, 8 reps

Flat bench is WAYYY stronger than that as you will see next time. I was kinda wore out at that point from the dips and took it a little easier on the flat bench so that I could continue the rest of the workout at a higher level.

[cawiau]

You are looking freaking great bro! I have been MIA but now I am back! can we say FREAK LOL!

[Domjo54]

great job man, your program looks great.

just a quick question, what shoulder lifts would u recommend to hit the posterior delts?

also, whats this big "surprise" you keep mentioning?

[jhyaduck]

Originally Posted by cawiau

You are looking freaking great bro! I have been MIA but now I am back! can we say FREAK LOL!

Thanks! Glad to have you back, thought I lost you there for a while.

Originally Posted by Domjo54

great job man, your program looks great.

just a quick question, what shoulder lifts would u recommend to hit the posterior delts?

also, whats this big "surprise" you keep mentioning?

Rear Delt Rows
Reverse Pec Flys (I actually prefer the pec deck machines over free weights on these.)
Heavy DB Rows (Primarily a back exercise but they indirectly hit the back of your shoulders...you can use heavy weight so it's a really good way to "overload" the back of your shoulders imo.)

Since training with Jim though I've only really done the Rear Delt Rows, which are amazing I must say!

As for the big surprise...it wouldn't be a surprise if I went on and blabbed about it now!

It really is a HUGE surprise for everyone, as it is myself. I learn more and more about it myself as time goes on and just a couple days ago Jim told me something that REALLY opened my eyes as to what the future has in store...that's all I can say for now!

[Domjo54]

thanks man nice call on the rear delt flyes.

also, another question, i can only get into the weight room mon-fri cuz i lift at school, and normally i do upper / lower but i was thinking of doing chest/triceps mon, legs tues, back/biceps wed, lower back/abs thurs, shoulders fri. what's your thoughts on that? i feel like only hitting a muscle every 7 days probably isnt a good thing, but i also feel like i can't give enough individual attention to each muscle group with just an upper/lower split. any recommendation?

thanks again, and lookin forward to the surprise!

[jhyaduck]

Originally Posted by Domjo54

thanks man nice call on the rear delt flyes.

also, another question, i can only get into the weight room mon-fri cuz i lift at school, and normally i do upper / lower but i was thinking of doing chest/triceps mon, legs tues, back/biceps wed, lower back/abs thurs, shoulders fri. what's your thoughts on that? i feel like only hitting a muscle every 7 days probably isnt a good thing, but i also feel like i can't give enough individual attention to each muscle group with just an upper/lower split. any recommendation?

thanks again, and lookin forward to the surprise!

Looks good! Lower back/abs isn't worthy of having their own day though. Mixing them in with any of the other days would be fine. I would recommend this setup though...

Sunday: Rest
Monday: Shoulders
Tuesday: Legs
Wednesday: Chest/Triceps
Thursday: Rest (Or your lower back/ab day if you insist on having one)
Friday: Back/Biceps
Saturday: Rest

Reason being, having shoulders at the beginning of your split should save you any potential overtraining from working them at the end of your split, after your chest and back days. Same thing for splitting up your leg and back days. Seeing as how they are the two biggest body parts, you probably aren't hitting back to the best of your capabilites with no rest after your leg day. So having this two day rest inbetween legs and back should allow you to hit each at full power. You may think that you are already but trust me, you'll notice a difference just as I did!

[Domjo54]

Originally Posted by jhyaduck

Looks good! Lower back/abs isn't worthy of having their own day though. Mixing them in with any of the other days would be fine. I would recommend this setup though...

Sunday: Rest
Monday: Shoulders
Tuesday: Legs
Wednesday: Chest/Triceps
Thursday: Rest (Or your lower back/ab day if you insist on having one)
Friday: Back/Biceps
Saturday: Rest

Reason being, having shoulders at the beginning of your split should save you any potential overtraining from working them at the end of your split, after your chest and back days. Same thing for splitting up your leg and back days. Seeing as how they are the two biggest body parts, you probably aren't hitting back to the best of your capabilites with no rest after your leg day. So having this two day rest inbetween legs and back should allow you to hit each at full power. You may think that you are already but trust me, you'll notice a difference just as I did!

Thanks a lot man, I think I'm gonna do exactly that! Really appreciate it, great luck w/ the training and everything!

[jhyaduck]

So here's a picture from about a month ago that my friend took with his phone and finally sent me...I thought it looked pretty good, besides the silly face!

[StevenNevets]

Originally Posted by jhyaduck

So here's a picture from about a month ago that my friend took with his phone and finally sent me...I thought it looked pretty good, besides the silly face!

picture looks awesome very vascular even with blurry quality

[lollercopter]

Originally Posted by jhyaduck

So here's a picture from about a month ago that my friend took with his phone and finally sent me...I thought it looked pretty good, besides the silly face!

lol, the lady in the background must be thinking "holy sh*t!"

[Musclez99]

Originally Posted by jhyaduck

Looks good! Lower back/abs isn't worthy of having their own day though. Mixing them in with any of the other days would be fine. I would recommend this setup though...

Sunday: Rest
Monday: Shoulders
Tuesday: Legs
Wednesday: Chest/Triceps
Thursday: Rest (Or your lower back/ab day if you insist on having one)
Friday: Back/Biceps
Saturday: Rest

So is this your current workout split your on right now and with a split like this are you mainly focused on improving your legs and back the most? If not whats your current split right now and what muscles are you trying to bring up the most? Thanks bro and keep being a beast

[jhyaduck]

Originally Posted by StevenNevets

picture looks awesome very vascular even with blurry quality

Yeah I get some insane pumps, plus I had an ez bar in my hands and was on the final set of a double drop set!

Originally Posted by lollercopter

lol, the lady in the background must be thinking "holy sh*t!"

lol, It's kind of an annoying reaction...I wish I could workout in peace! I cover up now.

Originally Posted by Musclez99

So is this your current workout split your on right now and with a split like this are you mainly focused on improving your legs and back the most? If not whats your current split right now and what muscles are you trying to bring up the most? Thanks bro and keep being a beast

Although similar, this is not my current split. I just recommended it to the poster above...it's exactly what he already had planned but I just switched around a few of the days so that he could hit each of those days with maximal effort. In other words, doing back right after a leg day isn't a good idea. You could hit back hard that day, but not as hard as you would having rested a day or two after legs.

I can't give away my training splits because they are made by Jim Cordova (Who does poke his nose in here from time to time! ) and I want to respect his training services, the splits will change too frequently for anyone to worry about them anyways.

Not really focusing on bringing up any specific body part but trying to bring up everything as a whole! However, I think you can expect my arms and shoulders to improve quite a bit.

[Little_Moth]

Haha, I can't wait to see what this big surprise is man, should be good.

[Domjo54]

hey josh, another question, i'm just doing drop sets (actually double-drop sets) for the first time in my routine this week, and the way i set them up is i do my normal set of lifts, then at the end i do one double-drop set of each lift i've already done (so basically i go back to every lift i did earlier and do a double-drop set of it). i was wondering if you think it would be a bad idea to do a drop-set or even a double-drop set of an extremely taxing lift like a deadlift.

and also, is it a bad thing to make drop sets a regular procedure or should i only mix them in every month or so?

thanks man, good luck again with everything, keep pumpin that iron!

[thebasil]

Originally Posted by jhyaduck

I never liked them simply because they were hard and I never felt them in my back, regardless of having perfect form. But I never did them consistently and just as Jim told me, after doing them for 3 or so weeks (consistently) the tension in your lats should start feeling much greater and he was absolutely right! The pumps from pull ups are ridiculous now whereas before I hardly felt it.

Interesting!

What sort of grip do you prefer? Or does Jim have a preference he recommends...if that's okay to say of course :P

[jhyaduck]

Originally Posted by Domjo54

hey josh, another question, i'm just doing drop sets (actually double-drop sets) for the first time in my routine this week, and the way i set them up is i do my normal set of lifts, then at the end i do one double-drop set of each lift i've already done (so basically i go back to every lift i did earlier and do a double-drop set of it). i was wondering if you think it would be a bad idea to do a drop-set or even a double-drop set of an extremely taxing lift like a deadlift.

and also, is it a bad thing to make drop sets a regular procedure or should i only mix them in every month or so?

thanks man, good luck again with everything, keep pumpin that iron!

I have done a double drop set deadlift before and it was amazing! The only problem is, you need two training partners (or two random ppl) who don't mind switching the weight very quickly. If you workout alone, you can't really perform a double drop set as effectively if you have to spend a lot of time dropping the weight yourself (unloading plates).

I wouldn't dds (double drop set) everything...maybe one exercise a day and switching up which exercise you dds each workout.

Even better than a dds though, in my opinion, are rest pause sets. Even heavy rest pause sets are awesome. Start off with 5-7 reps to failure, rest 10 seconds, go again to failure, rest 10 seconds, then go to failure one more time. (You can use any rep range that you please, that was just an example of a heavy RP set... just make sure to hit failure with whatever rep range you are going for in your initial set.)

Originally Posted by thebasil

Interesting!

What sort of grip do you prefer? Or does Jim have a preference he recommends...if that's okay to say of course :P

I usually do pull-ups every back workout and every time he recommends me switching the grip.

For example, this week I would do a pull-up with any grip between wide grip and neutral grip and use an overhand grip. Next time I would use a grip between neutral grip and close grip with an underhand grip. And I can choose any angle that I please so there are very many options to choose from, I am just supposed to pick a different one each time...even if it's just slightly different.

[Domjo54]

Originally Posted by jhyaduck

I have done a double drop set deadlift before and it was amazing! The only problem is, you need two training partners (or two random ppl) who don't mind switching the weight very quickly. If you workout alone, you can't really perform a double drop set as effectively if you have to spend a lot of time dropping the weight yourself (unloading plates).

I wouldn't dds (double drop set) everything...maybe one exercise a day and switching up which exercise you dds each workout.

Even better than a dds though, in my opinion, are rest pause sets. Even heavy rest pause sets are awesome. Start off with 5-7 reps to failure, rest 10 seconds, go again to failure, rest 10 seconds, then go to failure one more time. (You can use any rep range that you please, that was just an example of a heavy RP set... just make sure to hit failure with whatever rep range you are going for in your initial set.)



I usually do pull-ups every back workout and every time he recommends me switching the grip.

For example, this week I would do a pull-up with any grip between wide grip and neutral grip and use an overhand grip. Next time I would use a grip between neutral grip and close grip with an underhand grip. And I can choose any angle that I please so there are very many options to choose from, I am just supposed to pick a different one each time...even if it's just slightly different.

rest-pause sets sound pretty sweet (i've never done them), i think what i'll do is for lifts that are easy to quickly change the weight (like a machine lift like reverse pec deck flyes and anything with dbs, or even occasionally bbs on something like a military press) i'll do the double-drop sets. and then for other lifts like bb bench press or deadlifts i'll do the rest-pause becuz to switch the weight essentially takes like 10-15 seconds on its own, so the only major difference would be that i would be using my rest time to decrease the weight instead of just taking a full on rest.

also, for example, say i do 4 sets of squats at the beginning of my workout, increasing the weight each set. then when i go back to do my double-drop sets, i generally use the 3rd set's weight, then the 2nd set's weight, and finally the first set's weight. but for rest-pause sets, does it matter which weight i use? for example, out of 4 sets, would u suggest i use the 2nd or 3rd set's weight becuz its the middle, or does it not really matter (basically, which have you felt the most success with)?

as far as shocking your muscles, tho, what is the major difference between the two? like is one of them designed more for tonig/gaining size and the other one designed more for building actual muscle? thanks a ton man, i appreciate it. good luck with all

[jhyaduck]

Finally maintained my 80% max heart rate for 30 minutes straight...feels good to finally be in shape!

And here's a depleted back double bi!

[BaFtub]

jeebus,....

[OmniscientCause]

Originally Posted by jhyaduck

Finally maintained my 80% max heart rate for 30 minutes straight...feels good to finally be in shape!

And here's a depleted back double bi!

great progress from your first pictures a few months ago, lats looks much much better and i didnt think that was possible....arms look small (in proportion to the rest of your body) though it might just be the lighting

phenomenal regardless

[xKyle10]

Originally Posted by OmniscientCause

great progress from your first pictures a few months ago, lats looks much much better and i didnt think that was possible....arms look small (in proportion to the rest of your body) though it might just be the lighting

phenomenal regardless

this.


what bf would you say that you are sitting at right now josh? 7-8% ish?