Dukebrown -MAY Update / Open Division

dukebrown · 05-09-2006, 04:29 PM

First I want to appoligize for the pictures, different photographer (didnt want to squat down, therefore a foreshortening effect) also It has been raining all week and this was the first nice day of 102. So my possing sucks, I just wanted out of the hot sun.

The diet:
Started heavy carb cycling on non lifting days
Non lift day:
7am oatmeal, eggs, bacon ,fruit
10am 3 hardboiled eggs, nuts
1230pm meat and assorted green veggies, 1 wheat bread
4pm Protien shake
7pm meat and green veggies only
10pm protien shake

Cardio:
Started having to do this Evil thing called long distance running for the PT test. I broke it down into interval training but long distance IMO is stupid.
Sprints are the King.

Weights:
The drastic change in diet took some edge off the progression of weights but I still was improving. Had to deload the legs for 2 weeks to do the 2 mile run.

Weight now 240lbs that is a 10lb decrease.

I have already started to slow up the harsh diet change I am keeping 2 sprint sessions per week along with 1 walk. I would like to do some boxing cardio but my left shoulder still bothers me and it is receiveing rehab work.

dukebrown · 05-09-2006, 04:40 PM

Dam These pics are too large to attach. They worked fine with hotmail. They are about 2.5K each.

I would appreciate any help to load them to an FTP or someone can tell me how to resize them.

Thanks
dukebrown

Millz · 05-09-2006, 05:13 PM

In Paint (I'm too cheap for PS)

Image > Stretch/ Skew

i usually just adjust the stretch to 50 and 50. Thats usually small enough to uplaod to just about everything.

dukebrown · 05-09-2006, 05:35 PM

thanks will get them up soon

dukebrown · 05-09-2006, 05:45 PM

Here I go

dukebrown · 05-09-2006, 05:55 PM

**Fitnfirm** · 05-09-2006, 05:59 PM

are you in jail man???? LOL Looking good!!!!! pics are okay you dont look short!

What supps are you taking?

Keep up the good work!:nosthumbs

dukebrown · 05-09-2006, 06:11 PM

last 3

dukebrown · 05-09-2006, 06:24 PM

Ahh what a pain in the ass the whole proccess was this time

**Fitnfirm** · 05-09-2006, 06:38 PM

I resize and crop all pics before posting, makes it much faster :p

Oldrookie · 05-10-2006, 03:19 AM

I noticed a big difference in your rear double biceps this month. You can really see the definition coming in well. Nice work.

pammiejoe6 · 05-10-2006, 01:25 PM

wow great pics dude! you look ripped!

vanwilder · 05-10-2006, 04:38 PM

back looks great

and when you cut your serratus' are going to look traumer good

**Viperspit** · 05-10-2006, 10:33 PM

lookin hyoooge DB :nosthumbs: I have some plane tickets for you and VW to the Carribean, why don't you guys hang out there till Christmas time

keep up the great work.

**Sholiz** · 05-10-2006, 11:24 PM

Hella lats man! That tie-in looks great and a narrow torso and wide shoulders only emphasizes on those lats man!

You look to be built a lot like me upper-body wise, pretty impressive! I can't wait to see the progress from now through the end of the comp.

Refuge · 05-10-2006, 11:38 PM

Very impressive!! I am very glad you are not competing in the Novice division....for reasons that don't need to be stated.

Refuge · 05-10-2006, 11:40 PM

What branch are you in? I'm guessing some form of Reserves though....Hows that going for you?

DawnMarie · 05-12-2006, 01:40 AM

Looking great Duke!

Good luck with your long distance running...lucky you!

dukebrown · 05-12-2006, 06:07 AM

I am in the Army NG. And no I cant take a vaccation to the carrabien I wont have any income if I go unless you dont mind compensating?

Thanks for the support. All I can say is I am trying to do my best, I have plenty of time to focus on training here. I would have liked to see where I could have been If I didnt take a break last year.

Oldrookie · 05-12-2006, 05:16 PM

I wanted to take a moment and thank you for your service in the military. I know many our servicemen and women do not receive the respect they deserve. Just wanted to tell you that your efforts are appreciated.

05-09-2006, 04:29 PM	#1
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	Dukebrown -MAY Update / Open Division First I want to appoligize for the pictures, different photographer (didnt want to squat down, therefore a foreshortening effect) also It has been raining all week and this was the first nice day of 102. So my possing sucks, I just wanted out of the hot sun. The diet: Started heavy carb cycling on non lifting days Non lift day: 7am oatmeal, eggs, bacon ,fruit 10am 3 hardboiled eggs, nuts 1230pm meat and assorted green veggies, 1 wheat bread 4pm Protien shake 7pm meat and green veggies only 10pm protien shake Cardio: Started having to do this Evil thing called long distance running for the PT test. I broke it down into interval training but long distance IMO is stupid. Sprints are the King. Weights: The drastic change in diet took some edge off the progression of weights but I still was improving. Had to deload the legs for 2 weeks to do the 2 mile run. Weight now 240lbs that is a 10lb decrease. I have already started to slow up the harsh diet change I am keeping 2 sprint sessions per week along with 1 walk. I would like to do some boxing cardio but my left shoulder still bothers me and it is receiveing rehab work. __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

05-09-2006, 04:40 PM	#2
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	Dam These pics are too large to attach. They worked fine with hotmail. They are about 2.5K each. I would appreciate any help to load them to an FTP or someone can tell me how to resize them. Thanks dukebrown __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

05-09-2006, 05:13 PM	#3
Millz Pro Stature Join Date: Sep 2005 Location: NoVa Posts: 109 Recipes: 0 Rep Power: 5	In Paint (I'm too cheap for PS) Image > Stretch/ Skew i usually just adjust the stretch to 50 and 50. Thats usually small enough to uplaod to just about everything. __________________ Progress has little to do with speed, but much to do with direction. Effort is nothing without intensity.

05-09-2006, 05:35 PM	#4
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	thanks will get them up soon __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

05-10-2006, 03:19 AM	#11
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Big difference in your back I noticed a big difference in your rear double biceps this month. You can really see the definition coming in well. Nice work. __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

05-09-2006, 05:59 PM	#7
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	are you in jail man???? LOL Looking good!!!!! pics are okay you dont look short! What supps are you taking? Keep up the good work!:nosthumbs

05-09-2006, 06:38 PM	#10
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	I resize and crop all pics before posting, makes it much faster :p

05-10-2006, 01:25 PM	#12
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,174 Recipes: 0 Rep Power: 85	wow great pics dude! you look ripped!

05-10-2006, 04:38 PM	#13
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	back looks great and when you cut your serratus' are going to look traumer good __________________ me > yourmom

05-10-2006, 10:33 PM	#14
Viperspit Incognito Join Date: Dec 2005 Posts: 680 Recipes: 0 Rep Power: 14	lookin hyoooge DB :nosthumbs: I have some plane tickets for you and VW to the Carribean, why don't you guys hang out there till Christmas time keep up the great work.

05-10-2006, 11:24 PM	#15
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Hella lats man! That tie-in looks great and a narrow torso and wide shoulders only emphasizes on those lats man! You look to be built a lot like me upper-body wise, pretty impressive! I can't wait to see the progress from now through the end of the comp. __________________ You hear me before you see me, I got King Kong in the trunk

05-10-2006, 11:38 PM	#16
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Very impressive!! I am very glad you are not competing in the Novice division....for reasons that don't need to be stated. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

05-10-2006, 11:40 PM	#17
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	What branch are you in? I'm guessing some form of Reserves though....Hows that going for you? __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

05-12-2006, 01:40 AM	#18
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Looking great Duke! Good luck with your long distance running...lucky you! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

05-12-2006, 06:07 AM	#19
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	I am in the Army NG. And no I cant take a vaccation to the carrabien I wont have any income if I go unless you dont mind compensating? Thanks for the support. All I can say is I am trying to do my best, I have plenty of time to focus on training here. I would have liked to see where I could have been If I didnt take a break last year. __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

05-12-2006, 05:16 PM	#20
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Proud of your efforts I wanted to take a moment and thank you for your service in the military. I know many our servicemen and women do not receive the respect they deserve. Just wanted to tell you that your efforts are appreciated. __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine