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Duke is getting P.H.A.T!!!!!!!!!5163

NorIda private msg quote post Address this user
You're going to be huge at 185 dude!
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david12345676 private msg quote post Address this user
about this diet.. does he say what foods to eat in order to reach your macros?
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Dukenhiemer private msg quote post Address this user
He gives you suggestions on what to eat, but leaves it up to you.
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Dukenhiemer private msg quote post Address this user
Quote:
Originally Posted by NorIda
You're going to be huge at 185 dude!

I know man! I feel like a little kid at Christmas! I'm pumped for the results that will follow!!
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Dukenhiemer private msg quote post Address this user
Well, today was leg day. My posterior chain is still telling me to go to hell from my competition, so I went much lighter than I normally do. I went for slow, controlled reps, incorporated drop sets and negatives. Nothing super special...
3x5 295 on squat
Hacks 275 and 295x8
Leg Press 405x15 dropset to 315x20

The rest is all boring accessory work, stuck some one leg work on the machines in there and did a few negatives, also hit calves for the first time in over a month! haha, it was rough!
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Dukenhiemer private msg quote post Address this user
Well hello everyone! Today is day 3 with my attempt at following macros, it's harder than I thought it would be! But I am getting the hang of it and the ball will start rolling here!
My goal on my bulk, besides obviously getting bigger is to bring up my weak points, lower lats, traps, delts and arms specifically.
With that being said, I am going to switch things up based on what I am trying to do!

Hit Back today, favorite body part to hit so WOOOOOOO!!!! Kept the rest periods short and sweet today.

Chin Ups
BWx10 SS Close Grip Lat Pulldown 50x12
BWx8 SS CGLP 65x14
BWx5 went straight to assisted for x7 SS CGLP 75x7 - 50x5

Seated Cable Row
90x12
105x12
125x10
145x9

Low Machine Row
90x12
Dropset
50x20

My back was super fried by this time, so I went straight to assisted pull-ups!

Pull-Ups
x8 SS w/ Lat Pulldown 70x12
x8 SS LP 85x11
x8 SS LP 50x15

DB Preacher Curl
17.5x17
Dropset
15x15

Had a hell of a pump going!



Monday I start back on PHAT! Time to get HYOOGE!
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Dukenhiemer private msg quote post Address this user
Holy Hell guys... Yesterday was volume work for chest/tri's and I can tell my body isn't used to high volume at all, my body hurts so friggin bad! Haha.
Nothing too special to report, taking today and tomorrow off, starting back on PHAT Monday, I weigh in Monday morning and I'll get some progress pics up so you'll be able to see the progression!
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