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03-15-2007, 05:10 AM
| #111 (permalink) |
| Rank: Lightweight Experience: 10+ Years  Join Date: Oct 2006 Location: San Antonio, Texas
Posts: 1,280
Country: 
Gender:  |  This is an excellent routine. The numbers starting off may seem a little low at first but you should progress fairly rapidly. Glutamine should definitely help with your recovery and good luck on the program. Let me know how you like it. |
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03-15-2007, 06:41 AM
| #112 (permalink) |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
Posts: 1,596
Country: 
Gender: | Thanks! I love the program. I've done it once before (not as well as I wanted to, school got in the way) and saw great strength results and even some mass. I really like the idea of following the Dual Factor 5x5 with Dual Factor Hypertrophy Training. |
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03-15-2007, 01:53 PM
| #113 (permalink) |
| Rank: New Member Join Date: Mar 2007
Posts: 10
| Dfht [quote=Kane;21812]Workout One: RE DAY 1./// Incline Barbell: 4 x 10 145 155 160 2./// JS Rows: 5 x 5 155 165 170 3./// Decline DB Press: 3 x 8-12 50 55 65 4./// Face Pulls: 2 x 10 65 70 80 5./// Upright Rows: 2 x 10 105 115 115 6./// One-Handed Pushdowns: 3 x 12 45 50 50 7./// Incline Curls: 3 x 10 35 40 40 8./// Hammer Curls: 1 x 15-25 20 25 25 Workout Two: ME DAY 1./// A2G Squats: 5 RM 220 225 235 2./// Goodmornings: 3 x 5 105 115 120 3./// Pullthroughs: 3 x 12 110 115 130 4./// Hamstring Curls: 2 x 10 90 95 105 5./// Leg Extensions: 2 x 10 160 170 180 6./// Weighted Abs/ Obliques A: 5 x 10 7./// Calves Workout Three: ME DAY 1./// Flat Bench: 5 RM 225 235 245 2./// Floor Press: 5 RM 235 240 265 3./// Standing Military Press: 3 x 5 95 100 105 4./// Weighted Dips (Machine): 2 x 10 175 180 185 5./// Lat Pulldowns (Wide): 2 x 10 160 165 165 6./// Lat Pulldowns (Medium): 2 x 10 170 175 175 7./// Skullcrushers: 3 x 10 140 145 150 8./// Barbell Curls: 3 x 10 115 120 120 Workout Four: RE DAY 1./// A2G Back Squats 4x10 120 125 135 2./// Platform Deadlifts: 5 RM 260 275 285 3./// DB Swings: 3 x 12 45 50 55 4./// Hamstring Curls: 1 x 8-10 75 80 85 5./// Leg Extensions: 1 x 20 35 40 45 6./// Weighted Hyperextensions: 2 x 10 BW BW BW 7./// Weighted Abs/ Obliques B: 5 x 10 8./// Calves When you say workout 1,2,3,4 do you mean day 1,2,...? What RE and ME stand for? And what DFHT stand for? Thanks |
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03-25-2007, 01:52 PM
| #115 (permalink) |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,596
Country:
Gender: | I couldnt complete week 4 of the program because I was overly busy with school. I'm about to graduate from University and there is alot of paperwork and just end of the year shit in general. I went to the gym as much as I could (3 times) but just did a half assed workout with what I could fit into my time schedule. However I did make it to the gym today because I made a bet about a month ago. I bet a friend that I could squat 315lbs for 2 reps (Powerlifting stance) (Current max was 265x1 when bet was made) before he could run 15K (current max was 5K). So today was the deadline and when I hit 265 during the warmup, it felt extremely heavy and I had doubts of hitting my goal...But I managed to hit 315 for 5 reps! and then another set of 3 after that. Fucking great PR! My friend also finished the race so we both win the bet (I think I win more because I did 4 times the betted amount of squats haha) and we both have to buy eachother a case of beer. Which has inspired me...By this september I'm gunning for a 405 squat and a 405 deadlift (bench is a lost cause so fuck it  ) |
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03-28-2007, 05:26 PM
| #116 (permalink) |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,596
Country:
Gender: | Peak/Intensity Phase I skipped my deloading phase (isn't necessary, I can plow through to the peaking phase) Week 1 Monday: Olympic Squats: 3x3 135 Benching: (pyramid) 1x3 185 JS Rows: (pyramid) 1x3 165 Accessory (Overhead Tri Extensions) 2x10 As you can see these numbers are quite pathetic compared to my previous numbers. I don't know what happened but I got hit with a huge headache as soon as I stepped out of the locker room. I was absolutely drained, I had nothing in the tank. Nonetheless I decided to put in some effort, especially on bench since it is my weakest link in the chain. |
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03-28-2007, 05:33 PM
| #117 (permalink) |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,596
Country:
Gender: | Wednesday: Olympic Squats: (reduced 15-20%) 3x3 185 Standing Military Press: 3x3 115 Deadlifts: 3x3 315 RG Pulldowns: 3x3 220 Accessory (Barbell Curls) 2x10 Today was a good day. I carried over the Standing OHP because I missed it last week and I really have to watch them or its game over for my lower back. I had 295 planned for deadlifts but I managed to pull off 315 without a problem. Pulldowns were tough, but manageable. Missed Abs today since I was pressed for time. I hit a little snag in my diet the last couple days and ran into a deficit, but now I'm back to where I should be. |
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