Bodybuilding.net - Bodybuilding Forum - View Single Post - Kane's DFHT (Courtesy of 0311 once again)

Kane · 08-21-2006, 02:36 PM

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

Since I've been too busy to organize my journal properly, here is the whole shabang....All 3 weeks of my loading phase.

I'm very impressed with this routine, it packs on strength. Some of these numbers are roughly the same as when I did Needsize's 5x5, but other numbers (ie. bench) have gone through the fuckin roof! I've put on a bit of size, but not much...and considering its been only a month I'm happy. As I recover during the deload and next couple weeks I'm sure I will see more growth as well.

The volume and progression caught up to me after the second workout in the 3rd week, and this deload is like a gift from the gods!

Now, onto my future plans....

I've completed a 1 week loading phase, 1 week deload, 3 weeks loading, and now I'm deloading for a week.

I'm going back to school in 2 weeks so I'll have quite a bit of time away from the gym (probably 2 weeks maybe 3). When I go back I've got 2 friends who are serious about lifting and want me to train them....So I'm going to help them with thier diets and run through SF 5x5 (because its a good program and I want to try it jsut to say I've done it lol). So here's the timeline:

-Deload 1 week
-2-3 weeks out of the gym completely
-SF 5x5 3-4 weeks
-Possibly another run at DFHT or Powerlifting (As always, other suggestions are welcome and appreciated )

All in all I give DFHT a huge thumbs up!