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

Kane · 10-30-2006, 08:28 PM

After doing DFHT I deloaded and did a run at the SF 5x5, now I'm back for more DFHT. This time I know a bit more about how I will respond, how to increase the weights, etc. which means I should have some good results coming my way.

I've already done 1 week of loading, starting week 2. Here are my results from week 1:

Workout One: RE DAY
1./// Incline Barbell: 4 x 10 135
2./// JS Rows: 5 x 5 185
3./// Decline DB Press: 3 x 8-12 50
4./// Face Pulls: 2 x 10 105
5./// Upright Rows: 2 x 10 95
6./// One-Handed Pushdowns: 3 x 12 30
7./// Incline Curls: 3 x 10 30
8./// Hammer Curls: 1 x 15-25 15

Workout Two: ME DAY
1./// A2G Squats: 5 RM 175
2./// Goodmornings: 3 x 5 95
3./// Pullthroughs: 3 x 12 105
4./// Hamstring Curls: 2 x 10 105
5./// Leg Extensions: 2 x 10 75
6./// Weighted Abs/ Obliques A: 5 x 10 95
7./// Calves 195

Workout Three: ME DAY
1./// Flat Bench: 5 RM 185
2./// Floor Press: 5 RM 205
3./// Seated Military Press: 3 x 5 95
4./// Weighted Dips (Machine): 2 x 10 BW
5./// Pulldowns (Wide): 2 x 10 150
6./// Pulldowns (Medium): 2 x 10 160
7./// Skullcrushers: 3 x 10 75
8./// Barbell Curls: 3 x 10 75

Workout Four: RE DAY
1./// A2G Back Squats 4x10 155
2./// Platform Deadlifts: 5 RM 275
3./// DB Swings: 3 x 12 40
4./// Hamstring Curls: 1 x 8-10 110
5./// Leg Extensions: 1 x 20 30
6./// Weighted Hyperextensions: 2 x 10 25
7./// Weighted Abs/ Obliques B: 5 x 10 100
8./// Calves 200

Workout 1:
Went fairly well, I decided to keep the weights manageable so I can focus more on handling the volume....they weren't too light though, still somewhat of a challenge on the whole

Workout 2:
Went really light because I've been having a bit of a problem with my left quad (nothing serious). I've been playing alot of intense sports and its more overuse than anything, but I still dont want to tear anything like I did last year. Weights will be increasing however, I'm scheduling my workouts so my legs won't be fatigued going into the workout.

Workout 3:
My bench is way the fuck down there, kinda disappointing. I did a 3 week sd before the 5x5 and then 2 weeks deload after that, so I'm attributing my lack of pressing power to the massive sd'ing/deloading I did. Energy just wasn't there for a solid 5RM, so I did a few extra sets on bench and floor press afterwards with a reduced weight.

Workout 4:
Deads are still looking good, I'm looking forward to getting into some high numbers (300+). Pretty intense workout overall I must say.

Just so everyone knows what I'm looking to do as far as goals go.

Short-term (Christmas):
Weigh 190lbs
245+ 5RM Bench
265+ 5RM A2G
290+ 5RM Deads
135+ 3x5 Military Press

Long-term (April):
Weigh 200lbs
300+ 1RM Bench
300+ 1RM A2G
300+ 5RM Deads
Be A Fucking Animal

Here's my diet, I won't go into specifics of what I eat daily because that would take too fucking long.

5000-5500 calories
350-400g Protein
100g Fat
550-600g Carbs

1 Shake Pro-Lab N-Large2 Pre Workout
1 Shake Pro-Lab Advanced Whey Post Workout & 15 Min Post Post Workout
1 Shake Pro-Lab Advanced Whey Nightly approx. 3-4am
5g (roughly) Pro-Lab Creatine Mono Daily

And there you have it. I'm planning on running for a 3-5 week loading phase, 1-2 week deload, 2-3 week loading, 1-2 week deload, 1-2 week loading, 2 week deload, switch programs.