T Nation

From Dud to Stud

I am going to be doing the dud to stud program with some minor adjustments. So for those of you who were hoping I was going to do everything exactly to point I am sorry. I will not be doing the diet portion because I am looking to gain some weight and will be eating as much and as often as possible. I tore my hamstring last week so I will not be doing the legs or circuits unfortunately. The circuits looked like fun and I was really looking forward to trying them out. I am going to start tomorrow and will try to post everyday. I’ll put up some of my stats tomorrow along with the workouts. Feedback is greatly appreciated

Good luck. Post picture of your DUD body please.

Heavy Shoulders
Barbell Push Press - 6 x 6 all sets @ 135 lbs. 90 second rest
Seated Dumbbell Military Press 8 x 8 @ 45,45,45,45,40,40,40,40 lbs. 60 second rest
Javelin Press 10 x 10 all sets @ 30 lbs. 60 second rest
Cable Lateral Raises 3 x 15 @ 10,5,5 lbs. rest only time it takes to finish one arm
External Rotations 3 x 15 @ 10,10,10 lbs. rest only time it takes to finish one arm

did this yesterday. the javelin press killed me 10 x 10 is rough. By the time I got to cable lateral raises I could barley lift my arms. I’m looking forward to heavy traps today

Heavy Traps
Barbell Shrugs â?? 6 x 6
Rack Pulls â?? 8 x 8
Dumbbell Shrugs â?? 10 x 10 with a two-second contraction held at the top
Low-Trap Raises â?? 3 x 15
Face Pulls â?? 3 x 15

this was the workout yesterday. I defiantly should have brought my straps along my grip was terrible toward the end of the shrugs

Did this yesterday

High Rep Shoulders
Seated Barbell Military Presses 5 x 5
Hoist Shoulder Press 4 x 3
Cable Lateral Raises 3 x 15
Cable Front Raise 3 x 15

Today I did this

High Rep Traps
Barbell Shrugs 2x20
Upright Row 3x15
Low Trap Raises 5x15

Sorry to hear about the hamstring. Training is looking solid though, are you a high jumper by any chance? lol

no I can just jump pretty high 35" vert

okay yesterday was Heavy Arms and my biceps are so sore. My triceps arent as bad because I love to work them but I hate all bicep movements so 19 sets of biceps was tough

Weighted Dips 6 x 6 35 lbs
Close-grip Bench 5 x 8 115, 135, 145, 155, 165 lbs
Weighted Close-grip Chin-ups 5 x 5 25 lbs
Supinated-grip Barbell Skull Crushers* 6 x 15
Barbell Curl (Alternating between wide, medium, and close grips) 8 x 15
Push-ups to failure 4 sets 50, 40,40,40
Incline Dumbbell Curls 3 x 12 20 lbs
Barbell Reverse Curls 3 x 12 45 lbs