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

Dukenhiemer private msg quote post Address this user
So I've finally decided to jump on the bandwagon and start doing P.H.A.T. This morning was my upper body power, hopefully I'll start seeing some results!

Bent Over Row: 185x easy 5 so I went up...
205x5
215x5
225x3
Weighted Pull Ups
BW + 45 2x6 (New gym, different pull up station, not used to it yet!)
Chin Ups
BW + 25 2x8
DB Press
100x5
110x5
120x4
Have never done over 100 because my old gym did not have heavier weights!
Floor Press (instead of dips)
90x6
95x7
Shoulder Press
65x8
70x6
75x6
(Shoulders are fried at this point!)
Curls
80x10
90x8
100x6
Skullcrushers
95x5
105x5
115x5

Tomorrow is leg day! Can't wait!!
Post 1 IP   flag post
eventheodds1 private msg quote post Address this user
Ima catch up someday :p

Looks great mate.
Post 2 IP   flag post
NorIda private msg quote post Address this user
Ohhhhhhhhhhhhhhhhhhh shiiiiiiiiiiiiiiiiiiit I'm stoked.. and You know I'm gonna follow this log my friend!
Post 3 IP   flag post
NorIda private msg quote post Address this user
and Crazy DB press! You must do 1armed push-ups for fun
Post 4 IP   flag post
SRorhrbac0808 private msg quote post Address this user
OHHHHHH SHIIIIIT!!!

hahahah shaweeeeeet

IN
Post 5 IP   flag post
Dragonian private msg quote post Address this user
your quads are going to become superhuman man!
Post 6 IP   flag post
Dukenhiemer private msg quote post Address this user
WHOOOOOOOOOOOOOO
Thanks for the love guys, I'll try and get some before pictures up sometime this week!
Post 7 IP   flag post
Dukenhiemer private msg quote post Address this user
@Norlda, I have never been able to do a one armed push up, I have never had the balance!
I'm a clumsy motherf*cker!
Post 8 IP   flag post
NorIda private msg quote post Address this user
You may be clumsy, You're you're stronger than hell! lol
Post 9 IP   flag post
SRorhrbac0808 private msg quote post Address this user
Quote:
Originally Posted by Dragonian
your quads are going to become superhuman man!


He already is superhuman!!!
Post 10 IP   flag post
Dukenhiemer private msg quote post Address this user
Edit: My triceps already hurt! Fml haha
Post 11 IP   flag post
Dukenhiemer private msg quote post Address this user
Day 2: Leg Power day.
I am still a little sore from Fridays leg workout and I did HIIT last night like a retard because I was in a bad mood! So, I didn't break any maxes, but here it is...Did occlusion today as well on legs!

Squat
295x3
335x3
375x5 (with two assisted, back gave out before legs did.)

Hack Squat
365x6
405x2 - too much blood in the legs, dropped to 315, finished up with six more reps.

Leg Extension
205x6
250x8

Had a really bad back pump this morning for some reason, so I skipped straight legged dead and did Glute-Ham Raise for 5 sets.
First set BW
Second and third set BW + 25 pounds
4th and 5th: BW +45 pounds

Leg Press Calf raise
3x 405 for 6
Seated calf raise
2x 70 for 8
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dwatson private msg quote post Address this user
Yeahhhhh buddy big numbers brah
Post 13 IP   flag post
alexmuller private msg quote post Address this user
Oh yeah in for this!! Some good numbers to start with, cant wait to see your strength gains at the end of PHAT!

Good luck man
Post 14 IP   flag post
NorIda private msg quote post Address this user
DukenBEAST Very Impressive dude.
Post 15 IP   flag post
Dukenhiemer private msg quote post Address this user
Thanks Norlda! I'm glad I can always count on you for some motivation!
It's been a shitty last two weeks, had a harder time than I expected adjusting to school. Then my clutch goes out in my car Sunday night, looking at a $1200 repair bill... money is nonexistent right now, so frustrating!! Thank god I have the gym or I'd probably kill someone!
Post 16 IP   flag post
NorIda private msg quote post Address this user
Haha, I know that feeling Man.. I havent had 1st gear in my car in over a year. Can't afford to fix it, and Its still running. so fk it lol.

The Gym has saved my life. no joke
Post 17 IP   flag post
Dukenhiemer private msg quote post Address this user
Back and Shoulder Hypertrophy Day! Fuck me I'm not used to high volume, I got my ass kicked today!

Speed Bent Over Row
6x 165x3

Pull Up
BW
1st: 12
2nd: 10
3rd: 9

Seated Cable Row
100: 12
120: 10
120: 10

Close Grip Pulldown
65: 20
85: 17

DB Shrug (hold at top)
40's: 15
45's: 15
50's: 15

Seated DB Press
50: 12
55: 10
60: 7 - dropped to 45 and squeezed out two more reps

Upright Row
60: 15
70: 12

Side Lateral Raises
17.5: 15
15: 12
10: 20

Really focused on the mind muscle connection this morning, the pump I had was retarded since I did it on an empty stomach...


Sorry for the terrible quality!
Post 18 IP   flag post
Dukenhiemer private msg quote post Address this user
Before pics:











Post 19 IP   flag post
alexmuller private msg quote post Address this user
Looking good man.

On the front pic are you sucking your abs in or does your ribcage stick out like that normally?? No offense, just curious.
Post 20 IP   flag post
Dukenhiemer private msg quote post Address this user
I am sucking them in, no offense taken. I have very large, blocky obliques (courtesy of my wonderful genetics) and they annoy the hell out of me, sucking it in is the only way I can get a decent ab shot!

Edit: I'm also a manlet, I'm just under 5'10, measured my height this morning for the first time in a very long time! D:
Post 21 IP   flag post
alexmuller private msg quote post Address this user
Oh ok I see. But seriously you looking good man, very solid physique.

Are you bulking or cutting?? 5'10 aint bad man, thats like average height.
Post 22 IP   flag post
Dukenhiemer private msg quote post Address this user
I am attempting a lean bulk, there are two factors holding me back from doing a dirty bulk.
One: I was recently diagnosed with ADD and the Ritalin I am on destroys my appetite.
Two: I struggle with body dysmorphia something fierce, it is very hard for me to put on weight/fat because my mind goes into panic mode and wants to get back to where I am comfortable with myself.
The first I really can't control but I am going to counseling for the second, hopefully I can make some progress on that in these next few months.
Post 23 IP   flag post
Dukenhiemer private msg quote post Address this user
And thank you for the kind words! It is nice to hear someone elses opinion when mine is that I am never good enough!
Post 24 IP   flag post
alexmuller private msg quote post Address this user
There are always obstacles before us that keep us from achieving the goals we set out for ourselves (some bigger than other) but with the right motivation and driving force we can break through those obstacles and come out on the other side as a better, stronger version of yourself.

Good luck my man, keep us updated!
Post 25 IP   flag post
NorIda private msg quote post Address this user
Lookin' Solid my man!

It's def possible to bulk up without getting fat. Just gotta get your macro's right! Which I know is more difficult while at school! But you're motivated enough to do it!

I guarantee you wont get fat if you put your mind to it.
Post 26 IP   flag post
Dukenhiemer private msg quote post Address this user
Haha, I can always count on you @norlda! You're the man for real! I am definitely motivated... If I can look like a sick cunt at 165 I'll look even better at 185!!
#curlsforthegirls
Post 27 IP   flag post
NorIda private msg quote post Address this user
haha, just bein' real man! You're motivated, and have a positive outlook 99% of the time! Nothing's gonna stop that!

You're gonna look like a TANK in the 180s!
Post 28 IP   flag post
Dukenhiemer private msg quote post Address this user
Leg Hypertrophy Day!! Honestly, it's been my favorite day so far in this first week. Frickin killed it today!

Speed Squat 185 - 6x3

Hack Squat
325x8
345x8
365x10

Leg Press
405x12
495x14

Leg Extension
50x15
60x17
70x15

DB RDL
50's for 3 very slow and controlled sets. My legs were shaking so I could not load up the weight. 3x12

Seated Leg Curl
55 - 2x - 12 and 15 reps

Lying Leg Curl
55x 2x15

Leg Press Calf Raise
225x15
275x 13,12,12

Seated Calf Raise
45x15
35x15
25x15

About an hour and a half after my workout... DEM QUADS!! ; )

Post 29 IP   flag post
G3NGHIS private msg quote post Address this user
Duke I think your abs look great brocho.

I just started P.H.A.T. as well, have you been having problem doing Dumbbell Shoulder Presses, by the time I get to them in the workout, I can't even lift them up to press them. It makes me but >:o at the same time while feeling a little bit like //:=/
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