Thread: DH's Training Journal

Hey Mr DHumphreys,

That's awesome, and thank you for joining the community. We officially launch in January, so your support in the early days to get us going is really appreciated.

Looking forward indeed to this log, especially since I have NO idea what PHAT is? Can you explain the outline?

PhD cover model - it's an honour to have you on here and CONGRATULATIONS! That's awesome and inspiring, upload some pics. Which PhD products were you using? You could upload some honest user reviews here.

Keep us posted

Originally Posted by DHumphreys

Hi all,

Found this forum through a link on the Anabolic Designs facebook page (the sneak peak link at aminotaur). So I thought I'd sign up and get involved.

I've been 'working out' for a couple of years now, and have recently taken part in PhD's cover model competition. I was a runner-up, but really happy I even got that far. It helped me get in the best shape I've ever been in!!

Currently following Layne Nortons PHAT and from now on I will be logging all my workouts!

Diet and In-depth training information to follow!!

Originally Posted by physique

Hey Mr DHumphreys,

That's awesome, and thank you for joining the community. We officially launch in January, so your support in the early days to get us going is really appreciated.

Looking forward indeed to this log, especially since I have NO idea what PHAT is? Can you explain the outline?

PhD cover model - it's an honour to have you on here and CONGRATULATIONS! That's awesome and inspiring, upload some pics. Which PhD products were you using? You could upload some honest user reviews here.

Keep us posted

I will delve into everything from my PHAT training, the competition (including before and after pictures), my diet and supplementation (il add reviews too).

I'm currently on my phone, so stay tuned for everything tonight!!

Welcome to the forum DHumphries. It sounds as though your knowledge base could be of massive use to our forum members and I look forward to reading more of your posts. In particular I would like to hear more about PHAT as this is completely new to me. Keep us posted.

Likewise I haven't heard of PHAT, but I think I certainly recognise you from PhD competition. Well done! That's pretty awesome. I always wanted to be a cover model for EAS Muscle Media back when I started training, never quite got there in time. Since then, I've never considered entering a physique style competition. Bring it on dude.

Originally Posted by physique

Hey Mr DHumphreys,

That's awesome, and thank you for joining the community. We officially launch in January, so your support in the early days to get us going is really appreciated.

Looking forward indeed to this log, especially since I have NO idea what PHAT is? Can you explain the outline?

PhD cover model - it's an honour to have you on here and CONGRATULATIONS! That's awesome and inspiring, upload some pics. Which PhD products were you using? You could upload some honest user reviews here.

Keep us posted

Cheers! Thanks for having me! I look forward to contributing to the forum, helping out where I can and generally seeing the forum progress in the future.

Originally Posted by Physique-Solutions

Welcome to the forum DHumphries. It sounds as though your knowledge base could be of massive use to our forum members and I look forward to reading more of your posts. In particular I would like to hear more about PHAT as this is completely new to me. Keep us posted.

Thanks! I will strive to make plenty of positive contributions to the forum, share knowledge etc.... ASWELL as expanding my own knowledge and picking up tips and advice from everyone else too. I also write articles for FitMag, a health and fitness resource website so Il be sure to post my articles on here.

Originally Posted by PharmaFreak

Likewise I haven't heard of PHAT, but I think I certainly recognise you from PhD competition. Well done! That's pretty awesome. I always wanted to be a cover model for EAS Muscle Media back when I started training, never quite got there in time. Since then, I've never considered entering a physique style competition. Bring it on dude.

Much appreciated, were you in the PhD competition also? I did as much as I could in the time frame, it was a shame I had to take my pictures 3 weeks before the deadline because I went on holiday. But I gave it my all and I'm well happy about the results.

I would LOVE to do a competition like that again, BUT, I never want to be as out of shape as I was back then, so unless I purposely stuff myself with cake, I'll never have such a vast difference in my transformation!!

Right then, I'l kick off the log with my 'Before' and 'After' pictures from the PhD Transformation competition....

The before pictures were taken on July 3rd and the after pictures on September the 15th.

I think I need a bit of an excuse for the shape I was in before the competition so here goes; After getting to a respectable size, holding a fair amount of muscle with moderate BF, my gym membership ran out, I was broke and my strict-ness really fell apart. From April right through to July, my diet was terrible and my training was at a minimum.

2 things then happened - Firstly, I was introduced to MMA, after wanting to do it for ages, I saw an old school friend and got chatting and he told me he did it so I popped along. After one session I was hooked! This kick started my training. Secondly, I came across the PhD competition, which gave me the determination and the drive I needed to get things back on track.

So here's the BEFORE pictures;






For those weeks throughout the copmetition, I went back to being a training nerd! I was calculating macro's and preparing training routines unlike ever before.

My training throughout the copmetition was very BASIC. I was training at the MMA gym, which has the bare minimum in terms of equipment. They had a barbell, a bench, a rack and that was it!! So my training revolved around the barbell. I was also taking part in the boxing, mma and jiu jitsu classes, as well as doing strength and conditioning work.

For those interested my diet is the same as I am on now, which I will be posting in the next post.

SUPPLEMENTATION THROUGHOUT THE COMPETITION:
With it being a PhD competition, I wanted to show off the transformation made by using an array of PhD supplements. So the majority of what I used was PhD, but I did also use the Anabolic Designs Transform Stack (Taurotest and Shredabull). Reviews of these supplements will come in the near future!!

After all that, here are my 'AFTER' pictures.






I nearly ruined my prep before the the pictures were took. It didnt go to plan, and the night before the pictures I was up all night being sick. A combination of the carb-load, high vit c doses and malaria tablets..... But I feel even though that happened, I still looked good and was more than happy with the outcome.

After the pictures, I enjoyed a two week ALL INCLUSIVE holiday in the Dominican Republic, and as you can imagine, I didn't look like my 'AFTER' picture for very long!! On holiday I put around a stone (maybe more) back on. But I was just happy the comp was over, and I could finally enjoy myself on holiday.

Coming back off holiday, my eating habits got back to normal, with the odd lapse as I had nothing more to aim for. It was at that point I found out I was a runner-up in the copmetition, and would be having a photoshoot at the end of november (still don't know the exact date) for the PhD magazine, which will be included in magazines like 'Mens Health'. So I then got everything together, and I am now hard dieting and training to try and get back into tip top shape.

TRAINING

A few have asked about the training I am doing. So I'll elaborate further on PHAT training.

***Written by Layne Norton***

The PrinciplesThere are several dozen forms of the PHAT program but the basic premise is the same. Each muscle gets worked 2x/week. The first 2 days of the week are split into upper and lower body power days. This is followed by a rest day. Then 3 days of traditional hypertrophy orientated bodybuilding training.

Power Days
During the first 2 days of the week you will focus on big power movements for your upper and lower body like squats, front squats, deadlifts, deficit deadlifts, and box squats for lower body. Barbell and dumbbell presses and rows as well as weighted pullups for upper body. Your goal should be to stay in the 3-5 rep range for 3-5 working sets on the compound movements (only use one power movement for lower body, presses, and pulls/rows, i.e. don’t do squats and front squats in the same workout). Make sure you rest enough in between sets to completely recover and be ready for your next heavy set. If that means you need to take 5-6 minutes between sets then so be it. The purpose of these workouts is to move maximum weight! Save short rest periods for your hypertrophy days. On your power days you need to have a POWER mentality. Move the heavy ass weight at all costs! A good way to make consistent progress is to rotate your power movements every 2-3 weeks.

Hypertrophy DaysOn your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week. For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week. Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible. Do not go too heavy on your speed sets; if you cannot move the weight explosively then it is too heavy! Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness and speed and may stimulate growth as well. Even though you are using less weight, you should still be applying maximum force to it. To elaborate on this point, you can apply the same force to 250 lbs that you apply to 400 lbs, 250 lbs will just move faster, and that is the point you want your body to be explosive.

After you finish with your speed work for the day you should train basically like you normally would for a bodybuilder. Your rep range should be 8-20 and keep your rest periods to 1-2 minutes between sets. I would increase the volume of these sessions by approximately 50-75% compared to your power days. Make sure you do not over use failure on your hypertrophy days or you will burn out quickly. I only recommend going to absolute failure on the last 1-2 sets of each exercise once you have adapted to the routine. On prior sets stop 1-2 reps shy of failure.



So thats the basic principles behind the training, there is a full article on it if people would like me to share the link??

The plan I am following is;

Day 1: Upper Body Power Day
•Pulling Power Movement: Bent over or Pendlay rows 3 sets of 3-5 reps
•Assistance Pulling movement: Weighted Pull ups 2 sets of 6-10 reps
•Auxiliary Pulling movement: Rack chins 2 sets of 6-10 reps
•Pressing Power Movement: Flat dumbbell presses 3 sets of 3-5 reps
•Assistance pressing movement: Weighted dips 2 sets of 6-10 reps
•Assistance pressing movement: Seated dumbbell shoulder presses 3 sets of 6-10 reps
•Auxiliary curling movement: Cambered bar curls 3 sets of 6-10 reps
•Auxiliary extension movement: Skull crushers 3 sets of 6-10 reps

Day 2: Lower Body Power Day
•Pressing Power Movement: Squats 3 sets of 3-5 reps
•Assistance pressing movement: Hack Squats 2 sets of 6-10 reps
•Assistance extension movement: Leg extensions 2 sets of 6-10 reps
•Assistance pulling movement: Stiff legged deadlifts 3 sets of 5-8 reps
•Assistance pulling/curling movement: Glute ham raises or lying leg curls 2 sets of 6-10 reps
•Auxiliary calf movement: Standing calf raise 3 sets of 6-10 reps
•Auxiliary calf movement: Seated calf raise 2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
•Pulling Power Exercise speed work: Bent over or Pendlay rows 6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pulling movement: Rack chins 3 sets of 8-12 reps
•Hypertrophy pulling movement: Seated cable row 3 sets of 8-12 reps
•Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench 2 sets of 12-15 reps
•Hypertrophy pulling movement: Close grip pulldowns 2 sets of 15-20 reps
•Hypertrophy shoulder movement: Seated dumbbell presses 3 sets of 8-12 reps
•Hypertrophy shoulder movement: Upright rows 2 sets of 12-15 reps
•Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables 3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day
•Lower Body Power Exercise speed work: Squats 6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pressing movement: Hack squats 3 sets of 8-12 reps
•Hypertrophy pressing movement: Leg presses 2 sets of 12-15 reps
•Hypertrophy extension movement: Leg extensions 3 sets of 15-20 reps
•Hypertrophy pulling movement: Romanian deadlifts 3 sets of 8-12 reps
•Hypertrophy curling movement: Lying leg curls 2 sets of 12-15 reps
•Hypertrophy curling movement: Seated leg curls 2 sets of 15-20 reps
•Hypertrophy calf movement: Donkey calf raises 4 sets of 10-15 reps
•Hypertrophy calf movement: Seated calf raises 3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
•Pressing Power Exercise speed work: Flat dumbbell presses 6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pressing movement: Incline dumbbell presses 3 sets of 8-12 reps
•Hypertrophy pressing movement: Hammer strength chest press 3 sets of 12-15 reps
•Hypertrophy fly movement: Incline cable flyes 2 sets of 15-20 reps
•Hypertrophy curling exercise: Cambered bar preacher curls 3 sets of 8-12 reps
•Hypertrophy curling exercise: Dumbbell concentration curls 2 sets of 12-15 reps
•Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench 2 sets of 15-20 reps
•Hypertrophy extension exercise: Seated tricep extension with cambered bar 3 sets of 8-12 reps
•Hypertrophy extension exercise: Cable pressdowns with rope attachment 2 sets of 12-15 reps
•Hypertrophy extension exercise: Cable kickbacks 2 sets of 15-20 reps

Day 7: Rest

Nice to see you on here Dave. Keep the feedback on your progression and knowledge coming buddy.

DIET

Shift 1 Days (Working Hours 6:30 – 1:45);
6:30 2 Scoops Whey + 50g Oats + Cup of blueberries
9:00 Lean Steak Mince + Sweet Potato or Wholegrain Rice + Greens (Broccoli or Asparagus)
11:30 Cup of Almonds
1:30 1 scoop whey isolate + 25g Oats
2:00 Train
3:30 1 scoop whey isolate + 25g Oats
6:00 Chicken Breast + Greens
9:00 Chicken Breast + Greens
11:00 2 Scoops Casein

Shift 2 Days (Working Hours 1:30 – 9:30);
8:00 2 scoops Whey + 50g Oats + Cup of Blueberries
10:00 Lean Steak Mince + Sweet potato or wholegrain rice + Greens
11:30 1 scoop whey + 25g Oats
12:00 Train
1:30 1 scoop whey + 25g Oats
3:00 Cup of almonds
5:00 Chicken Breast + Greens
8:00 Chicken Breast + Greens
11:00 2 Scoops Casein

CURRENT SUPPLEMENTATION

Whey Isolate - Gaspari Intrapro (Double Chocolate)
Protein Blend - Gaspari Myofusion (Cookies and Cream)
Casien - Optimum Nutrition Casien (Chocolate)
BCAA's - Berry De Mey Unflavoured BCAA's
L-Glutamine - Millenium Sports Technologies Aljipure L-GLutamine
Fat Burner - Anabolic Designs Shredabull