Duckcall's SHORT off season then back to the stage

[duckcall]

Well i keep track of my workouts everyday so i figure i might as well post them up on here. Currently i am working with Alberto and loving every minute. As a lot of you know i competed almost 7 weeks ago at 172 lbs. this morning i woke up at 175.8. The goal is to stay between 175-180, id like to be closer to 180 =), Then get ready to step back on stage October 1st for the Great Lakes Natural Iron man.

Current Macros are 475/200/65

Current split

Legs/Heavy Calves
Chest/Tris/Cardio
OFF
Back/Bis
Shoulders/Light Calves
Cardio
OFF

So far im loving this split. Before i was lifting 6 days a week and this new split has really grown on me. As for cardio i have started running outside as i will be running in a local race smack dab in the middle of prepping for the show. So for cardio i am either running outside or doing some form of HIIT.

I do take Sundays off from weighing out all my food and just kind of eye ball everything, Its a nice mental break from the everyday grind.

I will post up some new pictures Friday or Saturday

[duckcall]

Today is a Off day so i will post up yesterdays workout.

Chest tris cardio

Incline db 50s x10 80sx7 working 105s x4 2 spotted 110x2 105x2 with 2 spotted 90s x7
Flat bb 205x6x5 225x2+2 205x6
steep Incline HS 2pps+25x5x4x4.5 2pps x8

Berto style one armed cables pull downs 60x12 65x11 70x8x8
Cgbp smith machine SS w/pec dec 185x8/10lbsx10 185x5/10lbsx6 185x8/10lbsx8


20 min outside run

[wheathins]

hey man how have you been dealing with the post show emotions? I remember you saying some things about it being a bit hard on you after you completed your show. Hope all is well and I'll be keeping an eye on this here thread.

[FATHER FLEX]

There we go!

[duckcall]

hey man how have you been dealing with the post show emotions? I remember you saying some things about it being a bit hard on you after you completed your show. Hope all is well and I'll be keeping an eye on this here thread.

The first few weeks after the show sucked big time. All i wanted to do was smash that damn food scale into a million pieces. With bertos help we got through it and im FINALLY starting to feel better. I wouldnt say im back to 100% yet maybe 70-80% but i am feeling much much better.

After this next show ill be using the food scale as a clay pigeon. After October 1st my hunting season starts so that leaves me little room to weigh out and plan my meals.

[andyboi]

Let's do work bud! Time to bring it to the stage. Will keep checking back regularly.

[Bnizzle163]

I'll be poppin in every now and again

Get it done, Bro!

[duckcall]

Back bis

Rack pulls 135 315 working 405x7 455x2 425x5x4 with 315 drop set
Db rows 100x12 110x7x10x8
Pull ups BW+chain x7x6x5 with 4 forced BW x7

Hammer curls seated 65x6x5 60x8x8
Preacher machine 120x10 130x6x6 120x8

Pull over machine 195x10 210x6x5 with drop set

Shoulder joint is really bothering me looking forward to the weekend to rest it.

[duckcall]

Shoulders light calves*


Bb shoulder press bar 135 working 165x8 185x2+2 165x7x6

Life fitness shoulder press inside grip 160x6x5 150x7x7

Face pulls on pull down 100x12 110x8x10x10

Side raises 35 x8x7 sloppy 30x8x9

Donkey calf raises 400x20x20x16x16
Seated calf raises 3plates x12 2 plates x15x15x15

30 second rest on the calf exercises*

Chest press shrugs 2pps x12x12x14x12

[duckcall]

2 months post contest

[Warrior9]

looking good man, you got some good size to the upper body. Just gotta bring dat dere conditioning in the fall and if you are working with 3dmj, no doubt in my mind you will!


in!

[bwelch1985]

Damn you reverse dieted well! Looking fantastic. That Berto guy knows his sh*t, eh?

[duckcall]

HIIT abs


5 min warm up run
15 prowler pushes 90lbs*

Total time about 25-30 mins

Leg lifts 3 sets
Weighted crunches 3 sets*

The prowler pushes were BRUTAL. I hope my legs aren't sore come Monday.*

[Bnizzle163]

Dude, you did an amazing job reversing!! You're going to kill it when you take the stage again.

[duckcall]

Dude, you did an amazing job reversing!! You're going to kill it when you take the stage again.

Thanks man it has not been easy but things are getting better. I really want to take my class in October so thats what im shooting for. Still not 100% back to normal but it seems every day is getting a little better. Weight hasn't moved at all this week so if i were a betting man id say another macro jump is in store for me next week!!

[bigryan03]

Well done! You did an awesome job of reversing and you're looking thick as hell, especially delts. Good luck for the upcoming show. You will no doubt kill it.

[duckcall]

New macros 475/215/75 =) amazing!!! Feels good to be doing things right instead of listening to everyone around me. Just saying eat whatever.

[TheNaturalOak]

dang ~ 3400 cals?!

How low did u get on ur prep in cals/macros?

[duckcall]

dang ~ 3400 cals?!

How low did u get on ur prep in cals/macros?

Prep in cals? If your talking about my last few weeks of prep macros. I was above those the Monday after my show. We have upped every week since. Sometimes mid week. I feel as this is where we will stay. I mainted last week so this should put me in a little surplus.

[TheNaturalOak]

Prep in cals? If your talking about my last few weeks of prep macros. I was above those the Monday after my show. We have upped every week since. Sometimes mid week. I feel as this is where we will stay. I mainted last week so this should put me in a little surplus.

I was talking bout dieting on like say 2wks out.

Just curious as to how low u need to go to lose enough fat compaired to how high u are now.

[duckcall]

I was talking bout dieting on like say 2wks out.

Just curious as to how low u need to go to lose enough fat compaired to how high u are now.

my last 3 weeks of prep i was at 1700-1800 cals. i see this time around we hopefully wont need to go that low!!! Plus i was doing cardio 7 days a week with 2 days of 2 sessions!!!

[duckcall]

Leg day*

Bb squats 135x8 225x4 working 275x7 315x2x3 275x6

Hack squat 3 pps x3+2 2pps +25x6x6x6

GHR BWx7x6x6x6

Pull throughs 130x10 *150x10x10x12

Rotary calf machine 350x12x12x12x

[andyboi]

New macros 475/215/75 =) amazing!!! Feels good to be doing things right instead of listening to everyone around me. Just saying eat whatever.

THIS!

I used to do that until I got in touch with 3DMJ. Tracking things meticullously is MUCH better and I am getting far better results. Keep at it Jeff, looking forward to your next showing on stage.

[duckcall]

well sent this to berto this is todays leg day and a leg day from one month ago. pretty happy about it at all.

TODAY

Leg day*

Bb squats 135x8 225x4 working 275x7 315x2x3 275x6

Hack squat 3 pps x3+2 2pps +25x6x6x6

GHR BWx7x6x6x6

Pull throughs 130x10 *150x10x10x12

Rotary calf machine 350x12x12x12x12


MAY 8th

BB Squat 245x6 265x6 275x3x4 265x5
Hack squats 2pps=25x4x4 2pps x8
Leg press 4pps x 4 5pps x5x5 4pps x 10
Leg curls 100x10 110x8x8

rotary calf290x15 310x12 330x10x10


Finding it a little hard to get all my macros in. Still trying to get use to fitting in all the carbs!!

Todays macros were 468/64/207

[duckcall]

THIS!

I used to do that until I got in touch with 3DMJ. Tracking things meticullously is MUCH better and I am getting far better results. Keep at it Jeff, looking forward to your next showing on stage.

thanks man i have really been hammering my hams and calves as i want to really bring them up for October. Alberto is a metabolism god!! He has completely changed how i react to carbs and the such still dumb founded im eating this much!!

[Bnizzle163]

Fooking killed it on that leg day, man! Good work.

So cals are coming up still, eh? That's nice

[andyboi]

thanks man i have really been hammering my hams and calves as i want to really bring them up for October. Alberto is a metabolism god!! He has completely changed how i react to carbs and the such still dumb founded im eating this much!!

lmao bro.. ME TOO!!! he is a GOD that bloke.

I'm not sure about you, but for me I had this broscience mentality to carbs and how I thought it made me fat. Now I can eat a choc bar (yep, IIFYM) and LOADS of carbs whenever I want! As a result, I'm on 500g of carbs nowadays and getting LEANER during off season? isthisrealife!!?!?!?!?!?!!!!!

I can't wait to your next showing bud, should be even more epic. Doing it for team 3DMJ!

[duckcall]

Chest tris cardio

Going for max bench today. Haven't tried it in months.*

ME bb flat 135x10 185x4 225x2 245x1 275x1 225x7x4

Db incline 100x4x3 90x5x5.5 know I have 6 in me one last try 90x6 nailed it!!

Pec dec 12lb x6x6x6x6 with drop set

Cgbp smith 185x7x5x7x6

French curls 90x6x7x6 with drop set

HS incline 2pps+25x3 2 pps x6x6

Chest is blown out but it felt like a ****ty day in the gym.*

Time for a nice 2 mile run outside for cardio.*

[duckcall]

Well didn't make it 2 miles it's fcking hot as **** out!!! Made it 1.5 miles then had to walk home!!!!

[wheathins]

doesn't sound like a ****ty day in the gym to me bro, looks like you pushed yourself above and beyond! Nice work!