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
![Big Grin](https://www.bodybuilding.net/images/smilies/biggrin.gif)
).