Because I was so anxious to get back into the gym, and with school starting on a fucked up day of the week...my DFHT week actually starts on day 3. Which, coincidently is my favourite day Max Effort Upper
Week 1
Workout One: RE DAY
1./// Incline Barbell: 4 x 10 135
2./// JS Rows: 5 x 5 135
3./// Decline DB Press: 3 x 8-12 50
4./// Face Pulls: 2 x 10 90
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 20
Workout Two: ME DAY
1./// A2G Squats: 5 RM 185
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 10 100
7./// Calves-Seated 95
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 10 130
6./// Pulldowns (Medium): 2 x 10 140
7./// Skullcrushers: 3 x 10 65
8./// Barbell Curls: 3 x 10 65
Workout Four: RE DAY
1./// Wide Stance Parallel Squats 4x10 115
2./// Platform Deadlifts: 5 RM 255
3./// DB Swings: 3 x 12 35
4./// Hamstring Curls: 1 x 8-10 100
5./// Leg Extensions: 1 x 20 30
6./// Weighted Hyperextensions: 2 x 10 BW+25
7./// Weighted Abs/ Obliques B: 5 x 10 100
8./// Calves- Standing 200
Not much has changed since the first time I ran this program. I switched A2G's for Wide Parallel Squats on Day Four and thats about it. I really want to gauge my results, with regards to mass, with my first run to see how much I have/can improve the program.
This was my first week, mainly to get used to the volume again. Weights are low and I know I lost alot of numbers on my lifts because of the break, but I'm going to get them back up very quickly.
I'm having a bit of a lower back problem, so I won't push my rows until I feel comfortable to load the bar up.
I'm also having a right shoulder problem for the last couple days and its affecting my ROM on shoulder press and bench.
So while these injuries are hindering my progression somewhat, I doubt my shoulder pain will last long and although I can't do heavy rows I can still do deads perfectly fine.
Diet is on track to put on muscle during the cycle and I've got another diet set up for the deload (basically more calories
).