Ian Duckett's bodyindesign

Just me and Martin this am.
An aweosme workout that was just relentless -actually bullied the chest shoulders and triceps. Went mad at it. Here's what we did.
Bench 20k plus 15k a side 3 sets of 8.
Incline 20k plus just shy of a 10k 3 sets of 6.
Flys -27.5 k dumbbells --10-and an 8.
Standing press 15k a side --very hard after chest --3 sets of 6.
lat raise 25k dumbbells --3 sets of 8.
Extensions -17.5 k a side ez bar --3 sets of 8.
Pushdowns half stack with rope 2 sets of 12.
Calf work 6 sets total.
This was done with very little rest the whole workout took 40 min.
Felt very good after -much bigger --roll on thursday.
Love to ya all Ian x  

Simple and basic hard work.
Chins -32.5k 3 sets of 6.
Bent over rows-2 plates and a 15k a side -3 sets of 6.
Dead lifts -same as above -3 sets of 6.
Curls 12.5k a side -3 sets of 8.
Abs and calf work.
Weights are on the low end to ramp up fast over the next few weeks.  It was a good workout done in 40 min or so.  

Hey guys.
Started with warm ups then bench press for just short of 20k plus a 15k a side got 8 -8 and a 6.
Incline bench -20k plus a 7.5 k a side -got 3 sets of 6.
Flat flys 27.5k dumbbells -2 sets of 8.
Dumbbell shoulder press 27.5k 8-8-and a 7.
Lat raise 20k dumbbells -3 sets of 8.
Extensions -triceps-15k plus a biscuit a side -10-10 and 8.
Pushdowns -the whole stack 8-and 8.
Real good workout.
Enjoying getting stronger.
Love to ya all Ian.

  

Tuesday had me killin the chest -shoulders and tri's. Today I can still hardly move. Even though I started within my strength levels-so as I can push on up fast. Did the same today with back -after reaching a good strength level two or so weeks ago the weights feel a little out of touch. So it was start a step or two back, then kill it week in week out from now.
Chins 3 sets of 6 -had 30k on belt 2 sets of 6 1 set of 5.
Bent row 2 and a half plates -3 sets of 6.
Dead lifts -steady away at these -did a hell of a lot of these on saturday at meet. So 2 plates and a 15 k for 3 sets of 6 reps was enough at this point. Goal to do just shy of 5 plates at the next meet. Lots of great workouts ahead. 
Curls 10k a side 3 sets of 8--again move this up fast.
Abs and calfs to wrap up.
Love to ya all Ian 



  



 

Sorry not been on in a while guys -had a heck of a lot going off.
Should be back on track now.
First lets cover some business stuff.
The nutrition business is huge for me at the moment. I have been blown away by the response and how it has flown out of the gym. I do have a lot of clients that use it and this made the sales huge on my side. Thisin turn led me to take on the business myself. Things are all in order for this now and I have plans to move this side of my business on and up.
I have a great team on board-Danielle-Joanne-Debbie-Sonia-that support this venture and do increadable work for me -and I thank them so much.
We have three big shows coming up -the first is the NPA Yorkshire -we are there to sponsor and support the NPA and the athletes. So looking forward to it. We have an awesome team as well -think this year in the shows the best ever--we shall see.
Training is going very well-I will blog the workouts as I do them over the next few months. Two goals -stronger and bigger. The power lifting was a huge success (facebook) and I am now on to the next meet and with a goal of gaining more size from this program. After months of cycle training on the main lifts, I now have a base strength and 9 weeks to the next meet. So it is a power bodybuilding program I have planned. This way I can increase my strength without a back cycle. As this would not offer me that many weeks in heavy- heavy work. Enough to gain mass for the end of the year. So at this point in the year I need to blend the two.
Here's my plan.
1 
Bench press 3 sets 6 reps.
Incline 3 sets 8 reps.
Flat fly 2 sets 10.
Dumbbell press shoulders-3 sets 8.
Power lat raise 3 sets of 8.
Extensions triceps -3 sets 8.
Pushdowns -3 sets 8.
Abs.

2
Chins 3 sets 6-8
Bent rows 3 sets 6.
Deads 2 sets 3-6.
Curls 3 sets 8.
Calfs abs.

3 
Sqauats 3 sets 6.
Leg press-3 sets 12.
Leg curl 3sets 8.
Neck abs.

Simple -kick the shit out of each workout -get as strong as possible in each move-then try and get even stronger.
Rest  (when I can)-eat a ton of good food and be positive-mother nature does the rest.
Love to ya all Ian. 

























 


 

Thursday.
Good bench day -its my weak move -but its heading up, should be back up to my best by August. Did 112k comp style -inclines and close grip went well-with dips at two and half plates topping off the workout.
Today
Squats-170k 3 reps-felt good-but Andy said I could drop deeper. There can be no error at the meet. I squat upright -bodybuilder style -so those thighs have to go way down for your hip to go lower than your knee. Its do-able-I just have too drop deep and drive as hard as I can. Dead lifts -no problem at all still plenty in there 190k for 2--I do like them after squats-much more drive and back very warm.
Must say -I have soooo enjoyed the power work.I will do this meet in a few weeks -then plan out another. Finals for power lifting in September. Gains are coming -so the worlds are also in my sites-for bodybuilding in November.
Love to ya all Ian  



  

Have not done one of these in a while.
Thought I would let you know what's going on here at the bodyindesign camp.
First up we have shot off the blocks with our nutrition line -sales have been better than I had expected. Most of my clients are using the products in there prep for the shows this year. Wow  four months in now -its going so fast -with seven weeks to the NPA Yorkshire we have seven clients in this also-along with being one of the main sponsors.
So you could say I am very excited-can not wait-it will be an awesome show -it always is. 
Power lifting meet is in a few weeks with a team of four -including little me at the helm. Loved working this over the last 5 months or so -its been an awesome journey. The girls have gained a ton of strength and along with that new size for shows later in the year. Our first meet in a few weeks -(I have not done this in 5 years or so)  then pick another a few months down the line.
Being real busy -I do not have a great deal of time to write these days. I have plans and ideas for some new kindle books. That I will get too at some point -It has to be something that grabs me so I can get it done. Kindle is the way forward for me and the five books I have on at present are doing real well-search Ian Duckett.
Training is good -lovin the new strength and size. Yesterday, Chris and I hit 3 plates aside for bent over rows- for 6-7 reps -martin just short of 3 plates.
Not more that 20 feet away Andy was benching 3 plates aside. The strength in the gym at that moment was a buzz-I must say. It also made me think about how I need to bring my press strength up haha. 
Found a new band I like to train to and love in the car Daughtry.-Here's an awesome song. 
http://youtu.be/g2WJ3mhjgHA

Very -very basic simple workout.
Warmed up -and stretched and then did one set of 3 with my top weight in squats this week. Got these nailed now-160k 3 very deep reps.
Will top out week before show -175 -did this weeks ago but now I own it.
Deads did 5 reps with 180k -still feel like got plenty in these yet.
Done -yep that was it -pushed the prowler a few times with the girls then later the guys -just movin it for them ended up doing 7 lengths.
That workout -has made my legs ache -yep -its the weight-you end up doing a lot on total tonage working up. 
Real good workout -they all are at mo.
Love to ya all Ian 




 

So this is how the workouts are going -had a few emails regarding the photo on facebook and the size gains. This has been real good to here -thank you so much. Its been a real simple plan -just a basic no frills strength plan. No machines at all -just good old fashioned weights.
These last few weeks have been awesome -hard but awesome.
Tuesdays.
Chins 2sets weighted.
Bent rows 2 sets.
Shrugs 2 sets.
Standing press--2 sets (cycle )
Standing press reps--combo with lighter weighted chins. 3sets.
Abs and neck work to wrap up. 

Thursday.
Bench press 2 sets -(cycle)
Incline press with a pause on chest -2 sets.
Close press with pause on chest -2 sets.
Dips weighted-1 set.
Dumbbell curl 2 sets.
Calves and abs. 

Saturday.
Squats (cycle ) 2 sets
Dead lifts (cycle) 2 sets.
Calves and neck.

Run hills twice a week --6 to 8 min--yep thats all --but hard as hell.
High point strength at moment.
2 plates and a 15k a side on bent rows.
Chins 2 plates.
Dips just over 2 plates.
Squats -very deep -calves and hams touching--3 plates plus a 15k.
Front squats 2 and half plates ( a few week ago )
Bench 2 plates plus 7,5.
Incline with a pause a plate plus a 12.5 k a side.
So doing ok --at 160lb at 5.3-ish.haha. 

Diets on nutrition site and facebook page.
Love to ya all Ian

















 

So ok -tuesday was a washout with the dead lifts. Found a little knot in the upper left side of my back that was causing a spasm in the lower back. Spent a few days sorting it out -foam roller -tennis ball -stretching. Not only that -remember there was also a recovery issue. So today I set squat and deads together-this would work the whole legs- lower back- hamstrings in one swoop. Thus giving that whole area a week to recover before being smashed again.
Squats today -2 sets of 5 with 150k -comp deep.
Dead lifts-here is what I did with these. Thinking through them more and how I wanted the style to be smack on -instead of doing 5 reps ( the planned cycle weight today 175k x 5 ) I did 5 single reps. Did one smooth strict rep with good tight set up -the lads did the same Chris and Martin -then me again. This worked well as I gave me comp conditions each time -set up -position -tense up pull smooth. Five -perfect set ups. Built a ton of confidence in each rep. 
Just those two moves today have made my whole leg structure sore.
Love to ya all ian