D-Humps Training Journal.

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    Right, Just get a few things organised for my new plan. Should of started today, but I havnt been to makro since my holiday, so a strict diet has been pretty much non-existant.

    Aims;
    No/Minimal fat gains - (I should probably lose some at first due to my love for coco pops and flapjack since getting back off holiday adding a good few pounds!)
    Massive increase in strength
    Lean muscle - (This will be minimal due to my training, but still wouldnt mind putting some size back on)

    Diet;
    To Be Constructed - This will be a moderate carb diet, focusing more on carb timing.

    Training;
    I quite fancy a tweaked Power-Hypertrophy routine (similar to layne nortons). I will expand on this in due course.

    This will be updated ASAP!
    ANABOLIC DESIGNS REPRESENTATIVE --- PERFORM AND TRANSFORM

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    So here's the first draft of my new plan which I will be starting from Monday. I will be seeing how my body reacts to the training, and adjust accordingly to get the best possible results. I will be listening to my body, and make the appropriate steps (more rest days, change in routine, deload weeks) to ensure I wont be overtraining.
    Depending on how I feel, Im still thinking of ditching the hypertrophy days completely and just focus more on strength routines, and focus on my MMA rather than aesthetics.
    NOTE: Work shifts are as follows;
    Shift 1 is 6-2 and Shift 2 is 2-10
    Training – Tweaked P&H Training
    Shift 1 Days;
    Monday – Upperbody Power Day (Around 6-7)
    Tuesday – Lowerbody Power Day at 2pm with MMA 7-8:30
    Wednesday – Rest from weights, possibly boxing 7-8:30 with Ab work
    Thursday – Back and Shoulders Hypertrophy at 2pm with MMA 7-8:30
    Friday – Lowerbody Hypertrophy 2pm
    Saturday – Chest and Arms Hypertrophy either early AM or late afternoon
    Sunday – Rest from weights
    Weekdays have 20mins fasted SSCV in the form of a fast walk (This will be done whilst walking the dog!). There will also be various cardio sessions involved throughout the weeks, which will be noted along the way.
    Shift 2 days;
    Monday – Upperbody Power Day at 12pm
    Tuesday – Lowerbody Power Day at 12pm with cardio in the PM
    Wednesday – Rest – Possibly Abs and Cardio
    Thursday – Back and Shoulders Hypertrophy at 12pm
    Friday – Lowerbody Hypertrophy 12pm
    Saturday – Chest and Arms Hypertrophy either early AM or late afternoon
    Sunday – Rest from weights
    If for any reason I can’t make a 12PM session, I will reschedule for after work at 9.30PM

    Diet
    Shift 1 Days;
    6:30 2 Scoops Whey + 50g Oats + Cup of blueberries
    9:00 Lean Steak Mince + Sweet Potato or Wholegrain Rice + Greens (Broccoli or Asparagus)
    11:30 Cup of Almonds
    1:30 1 scoop whey + 25g Oats
    2:00 Train
    3:30 1 scoop whey + 25g Oats
    6:00 Chicken Breast + Sweet Potato or Wholegrain Rice + Greens
    9:00 Chicken Breast + Greens
    11:00 2 Scoops Casein
    Shift 2 Days;
    8:00 2 scoops Whey + 50g Oats + Cup of Blueberries
    10:00 Lean Steak Mince + Sweet potato or wholegrain rice + Greens
    11:30 1 scoop whey + 25g Oats
    12:00 Train
    1:30 1 scoop whey + 25g Oats
    3:00 Cup of almonds
    5:00 Chicken Breast +Sweet Potato or Wholegrain Rice + Greens
    8:00 Chicken Breast + Greens
    11:00 2 Scoops Casein
    Supplementation
    Unflavoured BCAA’s
    Unflavoured EAA’s
    Unflavoured L-Glutamine
    Creatine Monohydrate
    Vitargo s2
    Whey Protein Isolate
    Casein Protein
    ZMA
    Multivitamins
    Sci-mx Recovery and Endurance Range
    ANABOLIC DESIGNS REPRESENTATIVE --- PERFORM AND TRANSFORM
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    So here it is, first day of the plan....
    Diets been up and running for the last week, but just started the first day of the training.
    The diet will be this;
    Shift 1 Days;
    6:30 2 Scoops Whey + 50g Oats + Cup of blueberries
    9:00 Lean Steak Mince + Sweet Potato or Wholegrain Rice + Greens (Broccoli or Asparagus)
    11:30 Cup of Almonds
    1:30 1 scoop whey + 25g Oats
    2:00 Train
    3:30 1 scoop whey + 25g Oats
    6:00 Chicken Breast + Sweet Potato or Wholegrain Rice + Greens
    9:00 Chicken Breast + Greens
    11:00 2 Scoops Casein
    Shift 2 Days;
    8:00 2 scoops Whey + 50g Oats + Cup of Blueberries
    10:00 Lean Steak Mince + Sweet potato or wholegrain rice + Greens
    11:30 1 scoop whey + 25g Oats
    12:00 Train
    1:30 1 scoop whey + 25g Oats
    3:00 Cup of almonds
    5:00 Chicken Breast +Sweet Potato or Wholegrain Rice + Greens
    8:00 Chicken Breast + Greens
    11:00 2 Scoops Casein
    I will be following a tweaked version of Layne Nortons PHAT training.... Which should hopefully see my strength go up, whilst packing on some muscle (minimal probably - Im going for a very leeeeeean bulk).
    Also MMA is on hold due to instructor injury. I will be doing boxing sessions at the same gym, and hopefully visiting another gym for MMA at least once a week.
    Now this is my first proper session since before I went away, so I've started low, and now have something to build on. First few sessions will be just getting used to exercises and back into the swing of things. Strength plummeted in the final week of the transformation, so hopefully in a couple of weeks, il be back up and start to see some gains.
    The gym has its limitations also at the moment, still in the MMA gym, so its just barbell exercises for me at the moment. I will be joining a proper gym again soon, so I will have nothing holding me back then.
    Today was Upper Body Power day, and went as follows;
    • Pulling Power Movement: Pendlay rows 3 sets of 5 reps - 65kg
    • Assistance Pulling movement: Weighted Pull ups 2 sets of 10,8 reps - 10kg
    • Auxiliary Pulling movement: Rack chins 2 sets of 10,8 reps
    • Pressing Power Movement: Flat dumbbell presses 3 sets of 5 reps - 90kg
    • Assistance pressing movement: Weighted dips 2 sets of 10 reps - 10kg
    • Assistance pressing movement: Military Press 3 sets of 10 reps - 50kg
    • Auxiliary curling movement: Barbell curls 3 sets of 6-10 reps - 35kg
    • Auxiliary extension movement: Skull crushers 3 sets of 6-10 reps - 35kg
    Set a nice base, felt good. Felt I could of gone heavier on most, but I don't want to run before I can walk...... Especially whilst Im training alone (In a closed gym - I dont fancy getting stuck under the bar and not getting found till a few days later).
    Lower body power day tomorrow, can't wait to get squatting again!
    ANABOLIC DESIGNS REPRESENTATIVE --- PERFORM AND TRANSFORM
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    So the second day of the new plan and its gone well!! But I have a slight prediciment.... After being a RUNNER-UP in the PhD Cover Model Challenge competition over on the PhD forum (A UK forum), I have been invited to a photoshoot at the end of November.
    Now, I've had a 2 week all inclusive holiday since the after pictures were taken! So I have to get back onboard the lean train, and start some serious cutting for the next 4 months.
    This means two things;
    Change in diet AND Change in plan!
    After all the time planning my current training and nutrition, I now have to change it all again! But not to worry, I will fall back to this as soon as those four weeks are up. This will also put me in a better starting position for next time, already being alot leaner.
    Diet will go back to the same diet during the challenge (I will repost for the lazy sods who cant be bothered to look back into my log if anyone is interested?!).
    And training will probably be similar.

    Training today was Lower Body Power Day and went like this;
    • Pressing Power Movement: Back Squats - 3x5 90kg (Turd I know. These weeks off have killed me, I was squatting 110 for 10 rep sets before, that and I dont feel as confident without a spotter).
    • Assistance Pressing movement: Barbell Hack Squats - 2x10 65kg (First time I've ever done these, and I have to say, I absolutely love them. I went fairly light to get used to it, being the first time and all. But I really felt some good muscle activation, my new favourite exercise!).
    • Assistance extension movement: Bodyweight Sissy Squats 2x10
    • Assistance Pulling Movement: Stiff Legged Deads 85kg 3x6
    • Assistance Pulling/Curling movement: GHR (Glute Ham Raises) BW 2x10
    • Auxiliary Calf movement: Standing Calf Raise 85kg (Felt really light) 3x10
    • Auxiliary Calf movement: Seated calf Raise 2x10

    Now it is CARDIO time! God I didnt think Id have to say that for a while. I'l have to try and dig out my running shoes and dust them off.
    Rest day tomorrow, Il take the time to plan my new training regime.
    ANABOLIC DESIGNS REPRESENTATIVE --- PERFORM AND TRANSFORM
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    Much needed rest day from weights today!! Feeling the full affects of the new training plan!
    Did 20mins HIIT this morning, have to start some serious work to get in shape for the shoot. I wish I'd have known and I could of layed off the cakes for the past 4 weeks!!
    New diet is;
    Post morning CV - 2 Scoops Whey + 50g Oats
    9:30 - Lean Steak Mince + 50g Wholegrain Rice
    11.30 Diet Whey bar + Almonds
    Pre-workout meal Whey isolate + 25g Oats
    Post-workout ^ Same as above
    Meals after are Chicken and broccolli (2 meals, evenly spaced for the rest of the day)
    Pre-bed 2 scoops Casein
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    AM - Fasted morning cardio
    PM - Back and Shoulders hypertrophy - will update later with the details of the session, just glugging down my pre-workout now!
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    Yesterdays weight session was Back and Shoulders hypertrophy day. I got a day pass at the gym I used to go with, as word on the street was they have some new machines. After going there for the session, I know why I left!! Full of turds, have to wait around for equipment and the new machines were awful. Waste of money! But heres how the session went;
    Pulling Power Speed Work - Pendlay Rows 65% of normal 5rep max - 6x5 50kg
    Hypertrophy Pulling movement - Pull Ups 10,8,6
    Hypertrophy Pulling movement - Cable Rows 3x12 40kg
    Hypertrophy Pulling movement - DB Rows 2x15 28kg
    Hypertrophy Pulling movement - Close Grip Pulldowns 2x20 50kg
    Hypertrophy Shoulder movement - Seated DB Press 3x12 28kg
    Hypertrophy Shoulder movement - Upright Rows 2x15 27kg
    Hypertrophy Shoulder movement - Side Lateral Raises 3x20 8kg

    Back to the MMA gym today, so only bodyweight and barbell exercises. Today was Lower Body Hypertrophy day;
    Power Speed Exercise - Squats 65% or normal 5rm 6x3 65kg
    Hypertrophy Pressing Exercises:
    Hack Squat 3x12 65kg
    Front Squat 2x15 50kg
    Hypertrophy Extension Exercise:
    Sissy Squats BW 15,15,12
    Hypertrophy Pulling Exercise:
    Rom Deads 3x12 50kg
    Hypertrophy Curling Movement:
    GHR 2x15
    Hypertrophy Calf Movements:
    BW Calf Raises 4x20 (Warm Up)
    BB Calf Raises 4x15 80kg

    The session was a killer! My legs were burning like hell, felt great!!

    Hypertrophy Chest and Arms tomorrow, Cant wait!
    ANABOLIC DESIGNS REPRESENTATIVE --- PERFORM AND TRANSFORM
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    Today was Chest and Arms Hypertrophy Day;
    Pressing Power/Speed Work - Flat BB Press 65-70% of normal 5rep - 6x3 70kg
    Hypertrophy Pressing Movement - Incline DB Press - 3x12 30kg
    Hypertrophy Pressing Movement - Hammer Strength Chest Press - 3x15 (Not sure what weight, the plates on the machine were'nt labelled)
    Hypertrophy Fly Movement - Incline DB Flyes - 2x20 20kg
    Hypertrophy Curling Exercises;
    Cambered Bar Preacher Curls 3x12 25kg
    Concentration DB Curls 2x15 10kg
    DB Spider Curls 2x15 10kg
    Hypertrophy Extension Exercises;
    Tricep Extension with Cambered bar 3x12,10,8 35kg
    Cable Rope Pressdowns 2x15 (Unknown weight - Plates not labelled)
    Cable Kick Backs 2x20 (Unknown weight - Plates not labelled)
    Followed by 20mins SSCV on the treadmill.

    Felt good, need to put some hard work in to get back into shape. So I'll be increasing cardio, and making sure I time my carbs around the important times (morning, pre-wo and post-wo).

    Will be spending the day writing articles for FitMag, so nice relaxing day. Rest day tomorrow (apart from daily CV), well needed rest too!
    ANABOLIC DESIGNS REPRESENTATIVE --- PERFORM AND TRANSFORM
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    40 mins SSCV - 7AM (Fasted)
    Weights at 12:30PM - Week two of the new plan has began, and its back to Upper Body Power Day, and went like this;
    • Pulling Power Movement: Pendlay rows 3 sets of 5 reps - 75kg +10kg since last week
    • Assistance Pulling movement: Weighted Pull ups 3 sets of 8,8,8 1 more set than last week
    • Auxiliary Pulling movement: Rack chins 2 sets of 10,8 reps Same as last week
    • Pressing Power Movement: Flat dumbbell presses 3 sets of 5 reps Managed DB's instead of BB this week, only managed 35's! Poor effort, but my excuse is that I havnt dumbell pressed in around 6 months!!
    • Assistance pressing movement: Weighted dips 2 sets of 10 reps Did machine chest dips - 40kg
    • Assistance pressing movement: Seated DB Press 3x6-10 Did DB's instead of BB military - 25's
    • Auxiliary curling movement: Dumbell curls 3 sets of 6-10 reps Did DB's instead of BB - 20's
    • Auxiliary extension movement: Skull crushers 3 sets of 6-10 reps - 35kg - Same as last week

    Good session, getting stronger on most exercises. Some exercises were changed so its hard to get a fair comparison on them all. Looking forward to Lower body power day tomorrow.... It can only mean one thing, HACK SQUATS. God I love barbell hack squats!
    Diets been near enough spot on. Had a little treat yesterday and made myself some protein crepes, which to be fair were increadibly healthy (only ingredients were eggs, powdered oats, protein powder and water!). Went down a treat!!! Also made some sugar free jelly, and put a few scoops of l-glutamine in! Nice little treat!
    Will be starting ANABOLIC DESIGNS SHREDABULL for the next four weeks to help me get back in shape for the shoot, diets strict, so this should give me the little extra boost I need.
    ANABOLIC DESIGNS REPRESENTATIVE --- PERFORM AND TRANSFORM
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    Week 2 Day 2
    Morning Fasted CV 40mins SSCV
    Weights PM - Lower Body Power Day
    • Pressing Power Movement: Back Squats - 3x5 95kg 5kg increase on lastweek
    • Assistance Pressing movement: Barbell Hack Squats - 2x10,8 90kg If I havnt mentioned it before, I LOVE HACK SQUATS
    • Assistance extension movement: Leg Extensions 2x10 84kg Managed to get to a proper gym for a change so made use of the machines
    • Assistance Pulling Movement: Stiff Legged Deads 90kg 3x6 5kg increase - But stupidly, before I was getting confused with Rom Deads and Stiff Legged Deads, Rookie mistake I know, but at least I know now!
    • Assistance Pulling/Curling movement: Lying Leg Curl 2x10 45kg Change from GHR last week.
    • Auxiliary Calf movement: Standing Calf Raise 85kg 6x10 Did this on a machine this time, dont know the exact weight, but felt heavier than last week and I pushed it to the limit.....
    Overall felt really good, still ALOT of room for improvement across all the exercises, but its still early doors at the moment.
    Rest day tomorrow (apart from CV), so should give me enough time to rest and recuperate for the start of the hypertrophy days.
    Probably going to make some more protein pancakes tomorrow, they was gorgeous! First time ive really experimented with that sort of stuff, and it turned out well, so you may see some more stuff very soon!!
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    Morning CV - 30mins SSCV (Fasted)
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    Morning CV - 40mins SSCV (Fasted)
    Back and Shoulders Hypertrophy in half an hour, will update later on with details!
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    Back and Shoulders Hypertrophy followed by 20mins SSCV.
    Pulling Power Speed Work - Pendlay Rows 65% of normal 5rep max - 6x5 60kg
    Hypertrophy Pulling movement - Pull Ups 10,8,6
    Hypertrophy Pulling movement - Cable Rows 3x12 50kg
    Hypertrophy Pulling movement - Shrugs 2x15 Machine Unknown Weight
    Hypertrophy Pulling movement - Close Grip Pulldowns 2x15 50kg
    Hypertrophy Shoulder movement - Seated DB Press 3x12 28kg
    Hypertrophy Shoulder movement - Upright Rows 2x15 27kg
    Hypertrophy Shoulder movement - Side Lateral Raises 3x20 8kg

    Legs Hypertrophy tomorrow and more than likely add in some adds and core work.
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    This morning I have done;
    20mins Walk + 15mins Jog (Very Light)
    Legs Hypertrophy this afternoon. Will update later on tonight with the workout.... I will say one thing, Hack Squats baby!! Really looking forward to training legs these days. This ties in well with my NEW target, which is - my quest for HUGE wheels! Legs have always been pretty much non-existant (still pretty much are). But I aim to change all that, and will be focusing on them majorly come growing time (starting a lean bulk on the 1st december - after this cutting phase of getting in shape for the photoshoot).
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    Yesterday was Lower Body Hypertrophy day;
    Power Speed Exercise - Squats 65% or normal 5rep 6x3 65kg
    Hypertrophy Pressing Exercises:
    Barbell Hack Squat 3x12 90kg
    Machine Leg Press 2x15 100kg
    Hypertrophy Extension Exercise:
    Leg Extensions 3x20 70kg
    Hypertrophy Pulling Exercise:
    Rom Deads 3x12 65kg
    Hypertrophy Curling Movement:
    Lying Leg Curl 2x15 45kg
    Seated Leg Curl 2x20 35kg
    Hypertrophy Calf Movements:
    Standing Calf Raises 4x15 (Unknown weight - Was on a machine and plates werent labelled)
    Seated Calf Raises 3x20 (Unknown weight - Was on a machine and plates werent labelled)
    This was followed by some light ab work (leg raises and some oblique work).


    This morning I have done my 40mins SSCV already, and just preparing for Chest and Arms Hypertrophy Day..... Will update when I get back.
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    Chest and Arms Hypertrophy went like;
    Today was Chest and Arms Hypertrophy Day;
    Pressing Power/Speed Work - Flat DB Press 65-70% of normal 5rep - 6x3 35kg
    Hypertrophy Pressing Movement - Incline DB Press - 3x12 30kg
    Hypertrophy Pressing Movement - Hammer Strength Chest Press - 3x15 (Not sure what weight, the plates on the machine were'nt labelled)
    Hypertrophy Fly Movement - Incline DB Flyes - 2x20 20kg
    Hypertrophy Curling Exercises;
    Cambered Bar Preacher Curls 3x12 25kg
    Concentration DB Curls 2x15 10kg
    DB Spider Curls 2x15 10kg
    Hypertrophy Extension Exercises;
    Tricep Extension with Cambered bar 3x12,10,8 35kg
    Cable Rope Pressdowns 2x15 (Unknown weight - Plates not labelled)
    Cable Kick Backs 2x20 (Unknown weight - Plates not labelled)
    Followed by 20mins SSCV on the treadmill.


    Just been to Makro - The Mecca of Bulk Food!! And stocked up for the next few weeks. Got myself 5kg of chicken, and 2.5kg of rump steak. Going to try and keep the diet clean this weekend, with no scheduled cheats in. I am going out for a meal tomorrow, but will opt for the healthiest option! Looking alot better than I did when I came off my holiday, so happy with the progress so far. Going to keep on hitting it hard, and just think - After another month of hard dieting, I can finally have some more calories!!
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    40 mins fasted SSCV - DONE!
    Rest from weights today, ready for week 3 of the new training plan.
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    Right then, apologies for not updating yesterday. Hectic day resulted in me not being able to get on a computer. Yesterday was planned for 'Upper body power day'.... BUT, I was still not fully recovered from saturdays 'Chest and Arm Hypertrophy' day. With that in mind, I opted to take another rest day to ensure I could give 110% for the session. Although I missed the weights session, I did add in another cardio session (in addition to the scheduled AM fasted cardio), so it wasnt a 'wasted' day.

    Woke up this morning feeling revitalised and recovered. I kicked the day off with 40mins fasted cardio before I plodded off to work.

    Straight after work I headed to the gym for UPPERBODY POWER DAY. The session went as follows;
    • Pulling Power Movement: Pendlay rows 3 sets of 5 reps - 80kg +5kg since last week
    • Assistance Pulling movement: Weighted Pull ups 2 sets of 10,10 2 more reps per set than last week
    • Auxiliary Pulling movement: Didnt manage Rack Pulls so I subsituted with Lat Pull Down 2 sets of 10 reps (Weight unknown - Plates not labelled)
    • Pressing Power Movement: Flat dumbbell presses 3 sets of 5 reps 35's - I had no spotter so not confident to increase the weight, disappointed to say the least!
    • Assistance pressing movement: Weighted dips 2 sets of 10 reps - Did machine chest dips - 45kg +5kg on last week
    • Assistance pressing movement: Seated DB Press 3x6-10 25's - No change
    • Auxiliary curling movement: EZ bar curls 3 sets of 10 reps 30kg - Different exercise to last week
    • Auxiliary extension movement: Skull crushers 3 sets of 6-10 reps - 35kg - Same as last week
    Followed by 15mins SSCV

    Still fairly light in comparison to what I used to do. I think the loss in some of the strength is due to only having access to a Barbell for the last 6 months. So I've only got back doing certain exercises. Im also in a calorie defecit, so Im not really expecting much with regards to strength gains. But hey ho, come december 1st, the calories will be added and the strength will shoot up hopefully.....
    I have just started a tub of GASPARI MYOFUSION COOKIES AND CREAM, as it was an engagement present from the very generous MTom5. I had a sample of this at the British Grand Prix Expo, and I have to say, I bloody love it!!

    Started my SHREDABULL yesterday, so stick around for the next 4 weeks to see if I can take my progress further than ever before.

    'Lowerbody Power Day' tomorrow. I might try this really good exercise I saw at the gym today. A guy (with a fairly large upperbody), was performing some incredible reps on the leg press. He was doing 1/4 reps, and had MASSIVE wheels to show for it....... If you cant tell, Im being sarcastic! He had the legs of a sparrow, Im suprised he even went on the leg press to be fair. But 1 set inbetween doing chest and arms and that was his legs session finished....
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    Morning CV - 40mins SSCV
    Weights - Lower Body Power Day
    • Pressing Power Movement: Back Squats - 3x5 95kg
    • Assistance Pressing movement: Barbell Hack Squats - 2x10,8 100kg + another 10kg, I LOVE HACK SQUATS!
    • Assistance extension movement: Leg Extensions 2x10 84kg
    • Assistance Pulling Movement: Stiff Legged Deads 90kg 3x6 5kg
    • Assistance Pulling/Curling movement: Lying Leg Curl 2x10 45kg
    • Assistance Pulling/Curling movement: Seated Leg Curl 2x10 35kg
    • Auxiliary Calf movement: Standing Calf Raise 3x10 Did this on a machine this time, dont know the exact weight, but felt heavier than last week and I pushed it to the limit.....
    • Auxiliary Calf movement: Seated Calf Raise 3x10 Machine
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    Rest day from weights, so just 45mins SSCV for me today.

    Just created a masterpiece in the kitchen! I was cooking a nice big fat piece of steak, and as I was contemplating what I would season it with, I came across my tub of flaxseed which I add to my shakes. Long story short, I covered my steak in them, making it look like a breaded fillet! I have to say, I was well happy with the outcome, it tasted beautiful!

    Feeling good and strong for 'Back and Shoulders' hypertrophy day tomorrow. Hoping to shift abit more weight than last week, but I have been suffering with strength during my calorie defecit....

    Heads abit all over the place at the moment, as I'm in the process of getting a house with my fiancee. God its stressful! Not letting the diet or training suffer though, just got to keep powering through!

    Hope all is well with everyone else,

    TRAIN HARD!

    Au Revoir, D
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    So today was 'Back and Shoulders Hypertrophy' followed by 20mins SSCV.
    Heres how the session went;
    Pulling Power Speed Work - Pendlay Rows 65% of normal 5rep max - 6x3 80kg
    Hypertrophy Pulling movement - Pull Ups 10,10,8
    Hypertrophy Pulling movement - Cable Rows 3x12 50kg
    Hypertrophy Pulling movement - Shrugs 2x15 Machine - Unknown Weight
    Hypertrophy Pulling movement - Close Grip Pulldowns 2x15 50kg
    Hypertrophy Shoulder movement - Seated DB Press 3x12 28kg
    Hypertrophy Shoulder movement - Upright Rows 2x15 27kg
    Hypertrophy Shoulder movement - Side Lateral Raises 3x20 8kg

    Training went well, but session went abit slow. The gym was packed, with it being friday, its 'Mirror Muscle' day, with everyone working chest and arms!!
    Diets been solid, not strayed away from it and will continue to be as strict as possible. I may have a scheduled cheat meal on sunday, as I havnt had one since the diet has started.
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    40mins SSCV (fasted)
    Leg Hypertrophy workout later on, will update after the session.
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    So today was Lower Body Hypertrophy day;

    Power Speed Exercise - Squats 65% or normal 5rep 6x3 70kg

    Hypertrophy Pressing Exercises:
    Barbell Hack Squat 3x12 100kg + 10kg Another PB with this, I love them!
    Machine Leg Press 2x15 100kg

    Hypertrophy Extension Exercise:
    Leg Extensions 3x20 70kg

    Hypertrophy Pulling Exercise:
    Rom Deads 3x12 65kg

    Hypertrophy Curling Movement:
    Lying Leg Curl 2x15 45kg
    Seated Leg Curl 2x20 35kg

    Hypertrophy Calf Movements:
    Standing Calf Raises 4x15 (Unknown weight - Was on a machine and plates werent labelled)
    Seated Calf Raises 3x20 (Unknown weight - Was on a machine and plates werent labelled)

    This was followed by some ab work (leg raises, weighted crunches)


    I did say I was going to keep my refeed clean, but this didn't go to plan. Just polished off a rock road and syrup sponge desert! That'l definitely replenish my glycogen stores!! First time I've had anything sugary in a month, and itl be my last refeed untill the end of the month (for the photoshoot)....

    Chest and Arms Hypertrophy tomorrow followed by 20 mins SSCV, which I'l probably do first thing in the morning.

    Prepped all my meals for tomorrow, got my chicken and broccoli ready!!

    Hope all is well with everyone else.
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    Pressing Power/Speed Work - Flat DB Press 65-70% of normal 5rep - 6x3 35kg
    Hypertrophy Pressing Movement - Incline machine Press - 3x12 80kg
    Hypertrophy Pressing Movement - Hammer Strength Chest Press - 3x15 (Not sure what weight, the plates on the machine were'nt labelled, but I remember what plate it is each week so I always know what I've done before etc....)
    Hypertrophy Fly Movement - Incline cable Flyes - 2x20 Unknown Weight - Plates not labelled
    Hypertrophy Curling Exercises;
    Cambered Bar Preacher Curls 3x12 30kg +5kg increase
    Seated DB Curls (instead of concentration curls) 2x15 10kg
    DB Spider Curls 2x15 10kg
    Hypertrophy Extension Exercises;
    Tricep Extension with Cambered bar 3x12,10,8 35kg
    Cable Rope Pressdowns 2x15 (Unknown weight - Plates not labelled)
    Cable Kick Backs 2x20 (Unknown weight - Plates not labelled)
    Had a good session, was fuelled up from my refeed yesterday! Back to the diet today, kept it v.strict but I am enjoying it still. I know look forward to a plate of broccoli! I never thought Id see the day that I enjoy eating endless amounts of greens! Scheduled rest day tomorrow (apart from normal fasted SSCV), recovering for upperbody power day on tuesday. Going to look to break past my current pb's and up the game a little, although I am finding it hard when it comes to increasing strength whilst on a calorie defecit. Just going to push it as hard as I can!
    University tomorrow also, so I've prep'ed all my food and have it sitting waiting in the fridge for me. I take it all in a cool bag so my diet doesnt slip on my study days!
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    Rest day today, well needed too! I felt the toll of the hypertrophy days, but in a good way!
    Spent the day at university, but rather than doing work, I put the time to better use and was researching idea's I have for some more articles! Much more time effective I think!
    Upperbody power day tomorrow, hoping for big things. I'l look to increase the weight on EVERY exercise. Im now heading into my forth week of the training and things are improving with each session. I was taking it steady at the beginning to get used to the movements, and the fact I have more than a barbell to use now!!!! So now Im into it full swing, I can push harder and come december the first (lean bulk time), it'l be time to grow!
    Seeing as though its no weights today, Im going to hit the bike for 40mins SSCV, then fry myself off a nice HUGE piece of rump, with 200g broccoli. Then it'll be up at 7ish (I get a lie in this week cause Im on lates), morning CV, then gym at 12 for me. Il update tomorrow with how the session goes.
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    So just completed my 45mins fasted SSCV and had my morning meal, which consisted of 50g oats, 2 scoops myofusion, a cup of crushed almonds and one banana blended into a smoothie. it was BEAUtiful!
    I'l have a chilled out morning and prepare myself for upperbody power session at 12.
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    So today is the start of week 4 of my PHAT training. I have started slow and built up gradually in the last 3 weeks, getting used to the exercises and the volume of the sessions and adapting to the new style of training. Now Im in the full swing of things its time to go hell for leather!! From now I will be pulling out all the stops and push myself harder than before.....
    So time to push it! Here's how the session went;
    • Pulling Power Movement: Pendlay rows 3 sets of 5 reps - 85kg +5kg since last week
    • Assistance Pulling movement: Weighted Pull ups 2 sets of 12,10 2 more reps per set than last week
    • Auxiliary Pulling movement: Lat Pull Down 2 sets of 10 reps (+1 more plate than last week)
    • Pressing Power Movement: Flat dumbbell presses 3 sets of 5 reps 37.5's (+2.5kg on each side)
    • Assistance pressing movement: Weighted dips 2 sets of 10 reps - Did machine chest dips - 50kg +5kg on last week
    • Assistance pressing movement: Seated DB Press 3x6-10 25's - No change in weight, but managed more reps than last week
    • Auxiliary curling movement: EZ bar curls 3 sets of 10 reps 30kg - No change in weight, but number of reps increased
    • Auxiliary extension movement: Skull crushers 3 sets of 6-10 reps - 35kg - Same as above (No weight change but increase in reps)
    Followed by 20mins SSCV
    Felt really good throughout the session. I felt a little different than normal, I was more mentally focused than before. I don't know what to put it down to, nothing has really changed. Apart from the new motivation and the drive to push harder.
    Dieting is taking its toll on me though. Being very strict is doing strange things to me!! I've started to crave things BADLY! Even though I pigged out with two deserts on saturday night! My minds playing tricks on me and I could have sworn I smelt shortbread whilst I was at work, but on asking a co-worker, he said it smelt like burning plastic....? Somethings definately not right there!!
    Just about to prepare my evening shake of 2 scoops Cookies and Cream Myofusion + 25g Crushed almonds. Recently just discovered adding crushed almonds to shakes, and its gorgeous! Give it a go, you'll be pleasantly suprised!
    Tomorrow is Lowerbody Power Day, which can only mean one thing..... and if you havnt already guessed it, its HACK SQUATS BABY!!! I have an unhealthy obsession with these lately, I don't know what it is, but I love them! And I've fell back in love with training legs! They've always been a lagging body part, but I've seen real progress with them lately and my aim for 2012 is to get some BIG wheels!
    TIme to hit the hay, as its cardio time in just over 8 hours!
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    Just got to work after a brilliant legs session! Now all I have to do is keep out the way of the supervisor so I can rest and eat!!Kicked off with fasted morning SSCV like normal, then fuelled up with a smoothie (myofusion, oats, banana, crushed almonds and water) straight after the cardio. Around 2 hours later I had a nice juicy 7oz steak! and 150g of broccoli. Pre-workout I had 1 scoop Gaspari intrapro + 25g oats. Intra-workout I had around 20g BCAA'S Post-workout was the same as the pre-workout shake. Felt good and strong, ready to hit legs hard!! It was power day, so it was all about shifting plenty of weight. Here's how the session went;Lower Body Power Day• Pressing Power Movement: Back Squats - 3x5 100kg +5kg on last week• Assistance Pressing movement: Barbell Hack Squats - 2x10 100kg 2 more reps than last week, going to increase the weight next week. Seeing some great progress with these!• Assistance extension movement: Leg Extensions 2x10 84kg• Assistance Pulling Movement: Stiff Legged Deads 90kg 3x6 5kg • Assistance Pulling/Curling movement: Lying Leg Curl 2x10 45kg • Assistance Pulling/Curling movement: Seated Leg Curl 2x10 40kg + 5kg on last week• Auxiliary Calf movement: Standing Calf Raise 3x10 2 more plates than last week• Auxiliary Calf movement: Seated Calf Raise 3x10 Machine - 1 more plate than last week I followed this up with some ab work and some forearm work. Rest day tomorrow, so going to kick it back and relax! I'l reduce my carb intake (as i wont be having oats pre or post workout) and add in some more fats.
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    Yesterday was a rest day from weights, but still did my morning fasted cardio - 40mins SSCV.

    Diets still strict, no cheat this week. I have scheduled a cheat for 8days, as I'm having an engagement party on the 19th and were having a desert buffet! So a full table of cakes and other similar stuff. So it would be rude not too, Im due a cheat that weekend, so I've just worked it in, so it's not too bad.

    This morning was 40mins fasted SSCV 7am, followed by weights at 12pm. The session went as follows;

    Pulling Power Speed Work - Pendlay Rows 65-70% of normal 5rep max - 6x3 70kg
    Hypertrophy Pulling movement - Pull Ups 10,10,10 - 2 more reps than last time
    Hypertrophy Pulling movement - Cable Rows 3x12 55kg - +5kg on last time
    Hypertrophy Pulling movement - DB Single arm rows 2x20 - 20kg (Different exercise from last time)
    Hypertrophy Pulling movement - Close Grip Pulldowns 2x15 50kg

    Hypertrophy Shoulder movement - Seated DB Press 3x12 28kg
    Hypertrophy trap movement -*Shrugs 2x15 Machine - (Unknown Weight but 2 more plates than last time)
    Hypertrophy Shoulder movement - Side Lateral Raises 3x20 8kg

    Session felt good, but I feel as though I'm wasting good sessions whilst I'm cutting!! I can't wait to start getting those extra calories so I can start growing!!

    Legs hypertrophy tomorrow, can't wait! With the new plan I've fallen in love with training legs! Hopefully with time I'l see some proper progress with them.
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    So today was Lower Body Hypertrophy day, and I have to say, I was looking forward to this all week, I'l brifly go through the session then discuss it afterwards;
    Power Speed Exercise - Squats 65% or normal 5rep 6x3 70kg
    Hypertrophy Pressing Exercises:
    Barbell Hack Squat 3x12 100kg + 2 more reps on each set
    Machine Leg Press 2x15 110kg + 10kg since last session
    Hypertrophy Extension Exercise:
    Leg Extensions 3x20 70kg
    Hypertrophy Pulling Exercise:
    Rom Deads 3x12 65kg
    Hypertrophy Curling Movement:
    Lying Leg Curl 2x15 45kg
    Seated Leg Curl 2x20 35kg
    Hypertrophy Calf Movements:
    Standing Calf Raises 4x15 (Unknown weight - Was on a machine and plates werent labelled)
    Seated Calf Raises 3x20 (Unknown weight - Was on a machine and plates werent labelled)
    This was followed by some ab work (leg raises, weighted crunches and oblique twists)


    Overall the session was good. I felt strong at the beginning, but began to lag towards the end. I had an early session today, instead of the normal midday session, so I only had one meal before. I'd have preferred to have a couple more meals down me, and be properly fuelled for a big session like legs, but I made the most of it, and thoroughly enjoyed it. I always look forward to legs, partly because its something I need to majorly improve, and partly because I know its the only body part where I won't have to wait around to use the equipment!
    I followed the session up with 20mins SSCV like normal.
    Its now time to rest! and eat! No cheat this weekend, I will be saving that for next weekend. Which will be my last cheat before the photoshoot (if its still happening?! I dont know whats going on, but Im training hell for leather for it!)
    I may do another 20mins SSCV later on, as with doing an early weights session, I didnt do my morning fasted cardio. Other than that I will be resting untill another early session tomorrow, which will be Chest and arms hypertrophy.
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    Today was Chest and Arms Hypertrophy. The session went as follows;
    Pressing Power/Speed Work - Flat BB Press 65-70% of normal 5rep - 6x3 70kg
    Hypertrophy Pressing Movement - Incline machine Press - 3x12 90kg +10kg since last week
    Hypertrophy Pressing Movement - Hammer Strength Chest Press - 3x15 Unknown weight - Plates not labelled
    Hypertrophy Fly Movement - Incline cable Flyes - 2x20 Unknown Weight - Plates not labelled
    Hypertrophy Curling Exercises;
    Cambered Bar Preacher Curls 3x12 30kg
    Seated DB Hammer Curls 2x20 15kg
    DB Spider Curls 2x15 10kg
    Hypertrophy Extension Exercises;
    Tricep Extension with Cambered bar 3x12,10,8 35kg
    Cable Rope Pressdowns 2x15 (Unknown weight - Plates not labelled but 1 more plate than last week)
    Cable Kick Backs 2x20 (Unknown weight - Plates not labelled)

    All in all it was a good session which I enjoyed. Nice empty gym on a sunday morning! So the session went nice and smooth with no waiting for equipment etc....
    The weekend passed nicely without a cheat meal, plenty of cravings! Especially when I went round to my fiancee's parents house due to it being her mothers birthday. I got plenty of weird looks for turning down cake! But I survived!
    Thinks are starting to get a bit stressful, as I am in the process of buying a house. House viewings and mortgage arrangements are no doubt raising my cortisol levels!!
    Time to hit the hay, as Im up in 8 or so hours for morning fasted SSCV, cant wait!!!
    Thanks for stopping by!
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    Il just keep this update short and sweet... Just got back from first training session of week 5 of PHAT. Yesterday was a rest (apart from AM fasted SSCV), thats why I didnt update.
    Today was Upperbody Power Day and the session went as follows;
    • Pulling Power Movement: Pendlay rows 3 sets of 5 reps - 85kg
    • Assistance Pulling movement: Weighted Pull ups (15kg) 2 sets of 10,10
    • Auxiliary Pulling movement: Lat Pull Down 2 sets of 10 reps
    • Pressing Power Movement: Flat dumbbell presses 3 sets of 7 reps 37.5's did 2 more reps per set on it this week, need to increase the weight again so Im back to doing 5 reps
    • Assistance pressing movement: Weighted dips 2 sets of 10 reps - Did normal dips instead of machine dips (20kg plate)
    • Assistance pressing movement: Seated DB Press 3x6-10 25's - No change in weight, but managed more reps than last week
    • Auxiliary curling movement: EZ bar curls 3 sets of 10 reps 35kg +5kg on last week
    • Auxiliary extension movement: Skull crushers 3 sets of 6-10 reps - 35kg - Same as above (No weight change but increase in reps)
    Session felt great. Trained abit later than normal as I went to view a new gym with my fiancee. All signed up so I have the use of better facilities now which is great. The only thing is they DONT have a squat rack. But I was assured they have ordered one, so they will be getting it soon. Apart from that, the gym is alot better and I look forward to start training there.
    Looking alot better too, fats starting to come off once more. SHREDABULL has had a great influence on this, and has helped me alot.
    Diets still solid, ran out of steak so I need to invest in some more. I'm just subsituting the steak for chicken breast for the time being so its no big deal. Im looking forward to the 19th, when I can finally have a good cheat meal/night! (It's my engagement party, and were having a desert buffet, so it would be rude not too)
    Thats all for now, Il update after Lowerbody Power day tomorrow. Hope all is well with everyone else, Thanks for reading.....
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    Today was the best day of the week! Legs power day.... Session felt good overall, really enjoyed it.
    AM - 40mins SSCV - Fasted
    Lower Body Power Day - 2pm
    • Pressing Power Movement: Back Squats - 3x5 100kg
    • Assistance Pressing movement: Barbell Hack Squats - 2x10 100kg
    • Assistance extension movement: Leg Extensions 2x10 84kg
    • Assistance Pulling Movement: Stiff Legged Deads 90kg 3x6 5kg
    • Assistance Pulling/Curling movement: Lying Leg Curl 2x10 45kg
    • Auxiliary Calf movement: Standing Calf Raise 3x10 1 more plate than last week
    • Auxiliary Calf movement: Seated Calf Raise 2x10 1 more plate than last week
    Weights didnt really go up much this week, but I wasnt expecting much. Ive increased it fast over the last few weeks as I've progressed with PHAT, so increases will come in smaller increments now....
    Rest day from weights tomorrow, but I will add in another CV session which will be swimming in the PM (one of the new benefits of the new gym, it has a swimming pool...).
    Found out the photoshoot for the PhD magazine will be in december which gives me a few more weeks to get in shape (which I need after the nose dive from my holiday!).
    Thats it for today, time for my bed time shake!
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    Today was the first session at the new gym, and went as follows........
    Pulling Power Speed Work - Pendlay Rows 65% of normal 5rep max - 6x3 80kg
    Hypertrophy Pulling movement - Pull Ups 10,10,10
    Hypertrophy Pulling movement - Rope Cable Rows 3x12 50kg
    Hypertrophy Pulling movement - DB Rows 2x20 20kg
    Hypertrophy Pulling movement - Close Grip Pulldowns 2x15 50kg
    Hypertrophy Shoulder movement - Seated DB Press 3x12 28kg
    Hypertrophy Shoulder movement - Shrugs 2x15 80kg
    Hypertrophy Shoulder movement - Side Lateral Raises 3x21 8kg
    This was followed by 20mins SSCV on the treadmill.
    I enjoyed the session, took a little bit longer than normal (only by a few minutes or so), but this was down to getting used to the new layout of the gym etc... It was nice and QUIET! I will be going at either 12 or 2 (unless I go with my fiancee after she finishes work), so it'l be nice and empty for me.
    Tomorrow I will be up bright and early for legs. I will be having minimal carbs tomorrow morning, just 50g of oats as soon as I wake, and I will be having minimal fat tomorrow. I will be still getting my protein requirements, but I will be having minamal carbs and fats to offset the massive cheat I will be having on the night!! Its party time! Im looking more forward to the food than I am the party to be honest.... Im just counting down the hours till I can indulge! Then its back on track for the next 3 weeks for photoshoot time.
    I wont be drinking much on the night, so I aim to get in Chest and Arms on sunday. Thats the plan anyway, and I dont want to deviate from it!
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    Leg hypertrophy day;
    Power Speed Exercise - Squats on squat machine 65% or normal 5rep 6x3 70kg
    Hypertrophy Pressing Exercises:
    Barbell Hack Squat 3x12
    Machine Leg Press 2x15 100kg
    Hypertrophy Extension Exercise:
    Leg Extensions Hammer Strength Machine 3x20 70kg
    Hypertrophy Pulling Exercise:
    Rom Deads 3x12 65kg
    Hypertrophy Curling Movement:
    Seated Leg Curl Hammer Strength Machine 2x15 45kg
    Seated Leg Curl 2x20 35kg
    Hypertrophy Calf Movements:
    Calf Raises on Seated Leg Press Machine 6 sets of varying weights and reps. Thought Id mix it up with a few different rep ranges and weights, its all about the muscle confusion!

    First leg session at the new gym. Equipments slightly different. The squat machine is terrible, and still awaiting the squat rack. Next week it will be a clean to front squat rather than the machine I think. The hammer strength unilateral machines are good, slightly odd to get used to, but feel 10 times better than previous machines.
    Party night tonight = Sugar fix. This will be the last cheat before the 13th of decemeber (date of the shoot). Chest and Arms hypertrophy tomorrow all being well.
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    Apologies for not updating this on sunday, I had a pretty relaxing morning after the party, and hit the gym in the afternoon.
    Party was great, the desert buffet was amazing! I thoroughly enjoyed my long awaited 'cheat night'! My drink of choice was diet coke and white rum, which obviously doesnt have the calories of beer, so it wasnt a major blow out. I didnt get too drunk either, nice steady night with plenty of diet cokes inbetween the alcoholic drinks. Felt right as rain on sunday morning, and felt I could of gone to gym then! But I decided to leave it till the afternoon. It was back to the diet for me, and as my fiancee enjoyed a nice McDonalds breakfast (her hangover cure!), I was getting stuck into a nice plate of chicken and broccoli!
    So yesterday afternoon I hit Chest and Arms and the session went as follows;
    Pressing Power/Speed Work - Flat BB Press 65-70% of normal 5rep - 6x5 70kg
    Hypertrophy Pressing Movement - Incline DB Press 3x12 35's
    Hypertrophy Pressing Movement - Hammer Strength Chest Press - 3x15
    Hypertrophy Fly Movement - Incline cable Flyes - 2x20
    Hypertrophy Curling Exercises;
    Cambered Bar Curls 3x12 37.5kg (I think, not sure how much the bar weighs?! I'l have to enquire)
    Seated DB Curls 2x20 15kg
    DB Preacher Curls 2x15 12kg
    Hypertrophy Extension Exercises;
    Tricep Extension with Cambered bar 3x12,10,8 35kg
    Cable Rope Pressdowns 2x15
    Cable Kick Backs 2x20

    Session felt great, starting to look nice and vascular when I'm 'pumped'! Which is an indication BF is getting lower, which is goooood. 3 weeks left till the shoot, time to hit it hard.
    Rest day from weights today, but morning started off with SSCV as normal, then this evening I did 50 lengths.
    Tomorrow will be back to the start, and Upperbody Power Day....
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    So yesterday was the start of week 6 of my PHAT routine, and I have to say Im loving every minute of it. It's a HUGE difference being back at the gym and having a proper routine, with access to proper equipment, as all throughout the transformation I was only using a barbell!! I feel as though I have progressed massively over the last 6 weeks, maybe not so growth-wise due to being in calorie defecit (getting in shape for the shoot), but I know as soon as I start adding in those extra calories I'll grow like a weed (well thats the plan anyway...). I feel as though Im wasting good lifting on a cut! but it will all be worth it in the end....
    It was back to UPPERBODY POWER DAY yesterday and heres how it went;
    • Pulling Power Movement: Pendlay rows 3 sets of 5 reps - 85kg
    • Assistance Pulling movement: Weighted Pull ups (15kg) 3 sets of 10,10,8 (one more set than last week)
    • Auxiliary Pulling movement: Lat Pull Down (instead of rack chins, as I didnt want to wait around for people to finish) 2 sets of 10 reps
    • Pressing Power Movement: Flat dumbbell presses 3 sets of 5 reps 38's (sounds strange, but the dumbells feel different in this gym! I dont know if its the thickness of the handle or the width of them, but it felt odd!)
    • Assistance pressing movement: Weighted dips 2 sets of 10 reps 20kg plate
    • Assistance pressing movement: Seated DB Press 3x6-10 26's
    • Auxiliary curling movement: EZ bar curls 3 sets of 10 reps 35kg
    • Auxiliary extension movement: Standing EZ bar extension 3 sets of 6-10 reps - 35kg
    Followed that with 20mins SSCV on the treadmill.
    I was up at 7 today doing my morning SSCV, and its starting to get REALLY COLD! Theres no heater in the garage so I may have to invest in some thermals or something!
    Diets still v.strict, won't be having any cheat meal upto the shoot now, so I have 3 weeks of solid dieting, and will start my prep 5 days out.
    Quick update on the supps; SHREDABULL is working wonders! I really enjoy using it, and the rewards are massively noticed! Protein-wise, I have ran out of Gaspari Myofusion Cookies and Cream unfortunately! But I have replaced it with VPX Syngex (Just a standard whey blend), in the same flavour as the myo, and it is just as nice! I can't get enough of Cookies and Cream at the moment!!! I have also just sampled a few of SciTecs range and fell in love with a couple of flavours from there massive range! I will be investing in some strawberry white chocolate very very soon!
    So thats it for now, squat o'clock (Lower body Power day), is at 12, then its off to work for me. So I will update tomorrow morning with how the session goes.
    Thanks for reading...
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    Quick update then, got home from work not long ago and just taken the dog out for a steady 45 minute stroll.... Time for bed time shake and then bed!! 8 or so hours till I get up in the freezing cold for morning cardio, oh the joys!!!
    Today was one of my favourite sessions, LOWERBODY POWER DAY, and it went like;
    • Pressing Power Movement: Squats - 3x5 115kg (Done on a weird squat machine at the new gym.... Felt okay, but Im patiently waiting for the ar***** of the new squat rack!)
    • Assistance Pressing movement: Barbell Hack Squats - 2x10 100kg
    • Assistance extension movement: Leg Extensions 2x10 - Done on a hammer strength machine - 40kg each leg
    • Assistance Pulling Movement: Stiff Legged Deads 90kg 3x6
    • Assistance Pulling/Curling movement: Seated Leg Curl 3x10 - Hammer strength machine
    • Auxiliary Calf movement: Standing Calf Raise 3x10 100kg On the smith machine
    • Auxiliary Calf movement: Seated Calf Raise 2x10
    A few exercises have changed due to the new gym. I used the hammer strength machines for extensions and curls (each leg moves independantly, rather than both legs moving the same thing, if you understand....). I much prefer it this way, feels harder but you know that a dominant side isnt taking over.
    Diets still going spot on. One slight change, instead of broccoli for one of my meals, I have now included spinach! Not a big change, but a change nonetheless!
    Rest day from weights tomorrow, so decrease carbs and increase fats.... Still have normal CV in the morning and will do some more SSCV in the evening too.
    Thanks for stopping by!
    ANABOLIC DESIGNS REPRESENTATIVE --- PERFORM AND TRANSFORM
  39. Registered User
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    Apologies for not updating yesterday! Was working lates last week, so I go straight to work from gym at half 1 and don't get home till 10. By then its pre-bed shake and then time to get some rest!
    Updates from yesterday at today then....
    Yesterday was Back and Shoulders Hypertrophy;
    Pulling Power Speed Work - Pendlay Rows 65% of normal 5rep max - 6x3 80kg
    Hypertrophy Pulling movement - Pull Ups 10,10,10
    Hypertrophy Pulling movement - Rope Cable Rows 3x12 50kg
    Hypertrophy Pulling movement - DB Rows 2x20 20kg
    Hypertrophy Pulling movement - Close Grip Pulldowns 2x15 50kg
    Hypertrophy Shoulder movement - Seated DB Press 3x12 28kg
    Hypertrophy Shoulder movement - Shrugs 2x15 80kg
    Hypertrophy Shoulder movement - Side Lateral Raises 3x21 8kg
    Didnt have time for cv post workout yesterday but did normal 40mins fasted SSCV in the morning.
    and today was Legs Hypertrophy;

    Power Speed Exercise - Squats on squat machine 65% or normal 5rep 6x3 70kg
    Hypertrophy Pressing Exercises:
    Barbell Hack Squat 3x12
    Machine Leg Press 2x15 100kg
    Hypertrophy Extension Exercise:
    Leg Extensions Hammer Strength Machine 3x20 70kg
    Hypertrophy Pulling Exercise:
    Rom Deads 3x12 65kg
    Hypertrophy Curling Movement:
    Seated Leg Curl Hammer Strength Machine 2x15 45kg
    Seated Leg Curl 2x20 35kg
    Hypertrophy Calf Movements:
    Calf Raises on Seated Leg Press Machine 6 sets of varying weights and reps. Thought Id mix it up with a few different rep ranges and weights, its all about the muscle confusion!
    Followed by 20mins SSCV.
    No morning fasted CV today, as I was up early and at the gym for 9. So I had a big breakfast (big in my terms!) and went to work on my bamboo shoots! Legs are one of the things I will be HEAVILY wanting to improve come bulk time....
    The rest of today will consist of relaxing, writing articles, doing assignments and eating my beloved chicken and broccoli, how exciting!!
    I'm off paintballing tomorrow, so I will be able to get in my fasted cardio BUT I dont know if I'l be back in time for chest and arms hypertrophy. All being well Il have plenty of time, but I may have to have an unscheduled rest and do it monday (or fork out £5 for one session at the 24hr gym).....
    ANABOLIC DESIGNS REPRESENTATIVE --- PERFORM AND TRANSFORM
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    Update;
    I spent most of today paintballing and thoroughly enjoyed it! The name RAMBO comes to mind! Food was provided by them, but I prepared all my meals and took a cool bag, so I kept to my diet pretty much spot on.
    Managed to get back in time for a quick workout and did chest and arms hypertropthy, which went as follows;
    Pressing Power/Speed Work - Flat BB Press 65-70% of normal 5rep - 6x5 70kg
    Hypertrophy Pressing Movement - Incline DB Press 3x12 36's
    Hypertrophy Pressing Movement - Hammer Strength Chest Press - 3x15
    Hypertrophy Fly Movement - Incline cable Flyes - 2x20
    Hypertrophy Curling Exercises;
    Cambered Bar Curls 3x12 37.5kg (I think, not sure how much the bar weighs?! I'l have to enquire)
    Seated DB Curls 2x20 15kg
    DB Preacher Curls 2x15 12kg
    Hypertrophy Extension Exercises;
    Tricep Extension with Cambered bar 3x12,10,8 35kg
    Cable Rope Pressdowns 2x15
    Cable Kick Backs 2x20
    Session felt alright, two weeks to go so I have to get my arse into gear now. I can't wait till after the shoot so I can finally EAT!
    Nearly time for bed, so its bath and shake time for me! Up early for morning CV, then its a rest day from weights....
    ANABOLIC DESIGNS REPRESENTATIVE --- PERFORM AND TRANSFORM
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