Drbones' Dual Factor Hypertrophy training journal

[DrBones]

OK.. I had been using 5x5 since Jan and I loved it... Here is my old Journal from the last month or so..
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=223025

I just finished a week off and decided I'd give AM's DFHT program a whirl... Today was the first day... Wow... it was tough.. I had to lower a lot of my weights on a lot of excercises due to all the volume.... we'll see how things go.

Heres a couple before and after pics of the 5x5
Before 5x5

After 5x5

So.. give it 8 week and we'll see if I came anywhere from there..

I'll post todays workout in a few minutes

 

[louden_swain]

Have you been performing inclines?? Your chest has much better depth. . .excellent progress!

 

[DrBones]

Yup.. thanks to your advice louden... I actually made them my major chest movement/focus.... I've noticed a lot of upper growth... I still need a lot of work in the chest department tho...

 

[DrBones]

I made sure all my weights were pretty light today.. to get a feel for not going to failure... Some of the excercises I didnt reach the rep range specified because the weight was a little too heavy and my body wasn't used to hitting up so much volume.

anyways... It was week A session A today.. heres how it went

Low Incline Bench
3x5x185... <--- so easy

Close Grip Bench <-- bothers my shoulders
1x8x155lbs

5 board presses
1x8x225 <-- Super duper easy, first time ever doing them so PR!

Seated Dumbell Extensions
1x9x75lb dumbell <-- tris were so shot.. didnt go to failure tho
1x7x75lb dumbell

Seated Military Press (tris were soar so went light)
3x5x135 <-- cake... but tiring

Seated Dumbell press
2x7x50's <-- tris completely shot by this point(this is LIGHT)

Barbell Rows
3x8x135 <--- Super DUPER easy

Pulldowns (went light as i was so tired)
2x8x120

Upright rows
2x10x60lbs

Barbell curls (havnt done more than 5 reps in SOOO long)
1x10x75's
1x5x75's

Dumbell curls
2x8x30's

Forearms
3x15


This was all around noon, it took me an hour and a half with 2 of us... there were 3 of us but my one buddy couldn't handle the volume around half way and went home...
WAS A VERY SATISFYING WORKOUT! MEGA PUMPS!

 

[AnimalMass1]

Keep me posted bro. I'm very interested in how it works for you.

Also, tell me if there are any changes to the format or exercises you are using and why.

Thanks!

AnimalMass

 

[DrBones]

I plan to stick to your plan except im going to sub flat dumbell bench for decline flys....

I have a really bad knee so the leg portion is going to have to be done light.. Well the squats will... would it be alright to substitute any of the squats for a leg press to give me knee a break?

Thanks man!

 

[kakarot417]

louden swain is that mike katz in ur avatar?

 

[JJFigure]

I made a slight change to the second upper body day. Since that day focuses more on back strength, I shifted the back movements before the chest movements. I'm also doing clean and presses, and I moved them to my first movement (I'm trying to gain strength in this movement, so I want to do them while I'm fresh). I also put the bicep movements before the triceps (same reason). Everything else I kept the same.

 

[AnimalMass1]

I plan to stick to your plan except im going to sub flat dumbell bench for decline flys....

I have a really bad knee so the leg portion is going to have to be done light.. Well the squats will... would it be alright to substitute any of the squats for a leg press to give me knee a break?

Thanks man!

Well, there aren't any decline flyes listed in the program? So I'm not sure what you are referring to.

If you meant that you are substituting flat dumbell press fro decline dumbess press for the thursday workout, let me tell you why decline dumbell press is there as opposed to flat dumbell press:

Decline dumbell press has been showed by EMG study to activate the Pactoralis Major - Sternal, and all three heads of the Pectoralis Minor moreso than any other lift! Period.

That doesn't mean that flat dumbell bench doesn't have it's place; it does. And also when I say "decline" I mean very low grade decline - not much at all.

As for squats, you ought to try learning to squat with your hips instead of your knees. I am a powerlifter and squat around 700lbs (below parallel - none of that 1/4 squat bullshit). And my knees have no problem at all. However, put me on a leg press machine, and my knees hurt bad.

Again, this doesn't mean there isn't a place for leg press/sled, but understanding anatomy and sports phys. is CRUCIAL. You absolutely HAVE to understand what specific muscles an exercise works, and how. Leg press and squats are no where near the same movement.

AnimalMass

 

[spatts]

Well, there aren't any decline flyes listed in the program? So I'm not sure what you are referring to.

If you meant that you are substituting flat dumbell press fro decline dumbess press for the thursday workout, let me tell you why decline dumbell press is there as opposed to flat dumbell press:

Decline dumbell press has been showed by EMG study to activate the Pactoralis Major - Sternal, and all three heads of the Pectoralis Minor moreso than any other lift! Period.

That doesn't mean that flat dumbell bench doesn't have it's place; it does. And also when I say "decline" I mean very low grade decline - not much at all.

As for squats, you ought to try learning to squat with your hips instead of your knees. I am a powerlifter and squat around 700lbs (below parallel - none of that 1/4 squat bullshit). And my knees have no problem at all. However, put me on a leg press machine, and my knees hurt bad.

Again, this doesn't mean there isn't a place for leg press/sled, but understanding anatomy and sports phys. is CRUCIAL. You absolutely HAVE to understand what specific muscles an exercise works, and how. Leg press and squats are no where near the same movement.

AnimalMass

I just wanted you to read that twice.