Dukes daily log

[Hammerfit]

weight is 167 and I have 5 weeks till competition

If you're not already start doing tons of high rep/low weight cable work on the obliques and abs it will help tighten up waist

[DUKE56]

Thanks for the advice Hammerfit, no I haven't , but I will, I need those suckers looking right.

[masterschamp]

Broomstick twists...hundreds of em'. Old school but it works.

Keith

[DUKE56]

Completed my first competition and learned alot, and met alot of really good folks.

[Mac]

Completed my first competition and learned alot, and met alot of really good folks.

Hi Duke,

Congratulations. How did you do and any pictures to share with us?

Which contest was this?

How many pounds did you gain after the show?

Mac

[DUKE56]

I didn't place, it was the NWArkansas Natural bodybuilding competition. There were 6 in my class (50+) and I came in 6th.
There was a guy with parksans disease and had two difibulators implanted that were attached to his brain to control the shakes. He also didn't use the tanning. My wife and I talked about at length because I had alot of questions and the only thing we can figure out is that they were considering this may be his last competition. If that is the case I have no problem with their decision. I have asked several people and they all said I did well on my preliminarys, and I "nailed" my routine. All in all I had a blast and am thinking about how to change a few things for next year. First thing is I'm going to get with a nutritionist. I have all year to practice my posing and get new music and routine down. It will be different !!!
I haven't weighed yet that will come tonight.
I did eat pizza the night after the competition and the next day I had egg whites and turkey bacon. Lunch I had a steak and that night a venison burger on whole wheat. I'm not going to gain alot of weight, because it's to hard to lose it and don't want to get out of the habits I have gotten into (eating clean). I have to keep focused on the changes I'll be making.
I'll have to wait to see if I can get some of the photos blown up that my wife took.

[mrky03]

Sounds like a positive experience. You are right, nutrition is where it's at as far as getting contest ready.

[HeavyDutyGuy]

It sounds like you got robbed. Did you talk to the judges??

[Hammerfit]

As long as you enjoyed the journey is all that matters. None of us like to lose but if we learn from our experiences then you didn't really lose at all.

[DUKE56]

Sounds like a positive experience. You are right, nutrition is where it's at as far as getting contest ready.

My wife and I talked alot on the drive back home and agreed that this year we would consult a nutritionist and have a better more focused plan. I had faint abs, I know that was a part of my problem. Also first time jitters and no smile.

It sounds like you got robbed. Did you talk to the judges??

Yes, after the competition they had a party and I went to one of the judges and all he would say was I needed to come in leaner. I weighed around 164, 165 and I'm 5'8" tall. If the gentleman that had parkinsons got 5th because of it might being his last year to compete, I'm ok with that. I asked around to see if comparitively between him and me, I was in better condition or shape, I always got a positive answer. But it's ok, I had alot of fun, met some great folks and I'm trying to get back on track for next year. I don't feel that competing again until the abs are popping will do any good. I have to get a hernia fixed and heal, then get to work.
Unfortunitaly my wife was able to get a couple of photos so we'll have to order the pictures they took during the competition.

As long as you enjoyed the journey is all that matters. None of us like to lose but if we learn from our experiences then you didn't really lose at all.

I had alot of fun, and your right none of us like to lose, but if this may be the gentlemans last competition, I am okay with it. I have been saying I wasn't coming home empty handed, well, I got this great t-shirt. lol
Thanks to everyone for all the encouragement and information that was extended to me in the last couple of years.

[DUKE56]

Everyone tells me "abs are made in the kitchen" ok, but in my mind I'm thinking when you exercise other parts of the body it burns fat in those areas, as well as other places. I still can't wrap my mind around working abs doesn't burn fat in that area. Can someone fill me in a little about why working abs excessivly won't give me the abs I want?

[Hammerfit]

Everyone tells me "abs are made in the kitchen" ok, but in my mind I'm thinking when you exercise other parts of the body it burns fat in those areas, as well as other places. I still can't wrap my mind around working abs doesn't burn fat in that area. Can someone fill me in a little about why working abs excessivly won't give me the abs I want?

The abdominal muscles aren't any different than any other muscle in the body. The problem most people have is they carry more of their bodyfat in the ab area thus covering the muscles with a layer of fat which makes them appear smooth. If you train your biceps hard you will see they will develop easier than in the ab region simply because that is an area that is less prone to holding the bodyfat.

In men it's usually love handles and glutes where we hold most of the bodyfat. Most women it's the hamstrings and hips.

Keep training your abs hard once a week and then 2 more times but with less intensity and DIET! You must get the body fat down to show visable abs. If you train them without dieting they will be there, they just will under the layer of fat.

[Mac]

Abs are like any other muscle. If they are not developed, they won't show. My abs came from a lot of hard work and heavy crunches, twisting movements and using them to support my back vs. relying on a belt. If I did not train them hard, they would not show. Abs don't just appear from a good diet alone, in the same way your biceps wouldn't be any bigger if you never trained them.

[DUKE56]

Thanks Hammerfit and Mac, I'm going to be doing things a bit different. Last year I would train abs only a couple of times a week sometimes only once. This year I'm doing pushups, and abs more and doing squats and racksets/deadlifts instead of leg press. I spoke with an old powerlifting buddy and he suggested squats will work my whole body vs working individual muscles. So far I'm noticing a little difference, I feel stronger too. I also am incorporating creatine suppliment. I'm not to big on doing this yet I've noticed upset stomach more frequently when I take it. I use the six star drink mix. I know it's not the best but right now it's the best I can do. Thanks for all the support and help. I will be in better shape and I will be coming home with a placement.

[DUKE56]

Workout went well tonight.
Squats
90 x 10
140 x 5
160 x 5
180 x 5 x 4

Leg press
270 x 10
360 x 5
460 x 5
500 x 5 (I do believe it's a PR)

Wide grip pull up (assisted)
resistance set at 80 lbs
4 sets of 5 reps

Close grip pull up (assisted)
resistance set at 65 lbs
4 sets of 5 reps

Leg extensions
One leg at a time
130 x 5 x 5

Reclining leg curl
80 x 5 x 5

Eliptical
Time: 15.00
Distance: 1.20
Calories: 156.6
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