Phase V Day III
AM Workout
A1 Chins (narrow grip) + 60lbs
A2 Overhead DB Extension +55lbs
B1 DB Incline Bench Press +115lbs
B2 BB Back Squat (wide stance) +315lbs
C1 Standing Calf Raises(feet angled out)+400lbs
C2 Reverse Crunches - +45lbs
Got some No-Xplode in, which helps with energy levels! Good workout. Thank god for splits because my hamstrings are so sore it actually hurts to walk…
Looking forward to tonight!
Keep it up buddy! This HFT stuff works. You just gotta EAT!
PM workout
A1 Chins (wide grip) BW
A2 BB Skull Crushers +80lbs
B1 DB Military Press +55lbs
B2 Front Squats +155lbs
C1 Single leg Calf Raises +110lbs
C2 Leg Lifts
Brutal workout. 14 reps of Front Squats? Had to lie on the floor for a couple of minutes so I didn’t pass out… I’m thrilled I have today off… I don’t know if I’m supposed to be following a diet, as such, but I haven’t stopped eating this week…
[quote]Brendan Ryan wrote:
Keep it up buddy! This HFT stuff works. You just gotta EAT![/quote]
Thanks man. I hear ya, my grocery bill has gone through the roof…
Day IV - Phase V
I’ve been lazy with my posting… probably because I’ve been too busy eating.
Saturdays workouts went like this;
AM
A1 BB Bench Press +315lbs
A2 Seated Row (Chest Supported Machine) +230lbs
B1 DB Romanian Deads +85lbs
B2 Standing Reverse Curls +105lbs
C1 Leg Press Calf Raises +270lbs
C2 External Rotations +25lb DBs
PM
A1 DB Bench Press +90lbs
A2 Seated Rows +180lbs
B1 Sumo Stance Deads +245lbs
B2 Standing BB Curls +75lbs
C1 Single Leg Standing Calves +105lbs
C2 External Rotation +20lbs
Phase V - Week 2 Day 1
AM Workout - used the exact same weight as Week 1, and increased the sets. The weight seemed easier… hmmmpf…
A1 DB Military Press +70lbs
A2 Front Squats +205lbs
B1 Chins (P-Up Narrow) +55lbs
B2 Overhead Triceps Extensions +50lbs
C1 Seated Calf Raises +180lbs
C2 Ab Machine… can’t remember and forgot to write it down… 70lbs, I think
Shoulda kept my mouth shut…
Week 2 Day 1 Phase V
PM workout
A1 Incline DB Press +90lbs
A2 Squats 225lbs (miserable, miserable, miserable)
B1 Lat Pulldowns +165lbs (shattered from the squats)
B2 Tricep Rope Extensions +67.5lbs
C1 Leg Press Calves +270lbs
C2 Leg Lifts
Wanted to curl up into a ball when this was done…
Yesterday was Week 2 Day 2 Phase V
AM Workout
A1 Deadlifts (narrow stance) +315lbs
A2 Dips +70lbs
B1 Seated Cable Rows +255lbs
B2 Standing Hammer Curls +70lbs
C1 Leg Press Calf Raise (feet straight) +540lbs
C2 External Rotation +25lbs
PM Workout
A1 DB Romanian Deadlifts +65lbs
A2 Incline DB Press +85lbs
B1 Seated Row +165lbs
B2 BB Curl +75lbs
C1 Leg Press Calf Raise (feet angled out) 375lbs
C2 External Rotation +20lbs
I went home after work and took a 2 hour nap, which saved me for yesterdays pm workout. Without doubt, the 2nd workout of the 2nd consecutive day is the hardest… I slept like a rock last night!
Happy lifting…
A
Great journal. I have just come off a split routine and gone straight into phase IV with the idea to go straight into phase V. From your experience do you think this is doable or would you recommend starting right from phase I?
Cheers
C
Nugget,
I just began this program last week and your thread motivates me!
Chris Jayne,
I would definitely start from phase 1 in order to reap all the benefits of this program as Chad has outlined in the original article. Maybe you should reread it to see what I am talking about.
You are big and lean at the same time. Nice work.
Day 3 of Week 2 of Phase V
AM Workout
A1 Chins (narrow grip) + 60lbs
A2 Triceps Push-downs 90lbs
B1 DB Incline Bench Press +115lbs
B2 BB Back Squat (medium stance) +315lbs
C1 Single Leg Calf Raises(feet angled out)130lbs
C2 Reverse Leg Lifts +12lbs
PM workout
A1 Pull-downs (wide) +180lbs
A2 BB Skull Crushers +80lbs
B1 DB Military Press +55lbs
B2 Front Squats +155lbs
C1 Leg Press Single leg Calf Raises +220lbs
C2 Leg Lifts
Finished!!! My 8 week program is done…
Week 2 Day 4 Phase V
AM
A1 BB Bench Press +315lbs
A2 Seated Row +255lbs
B1 DB Romanian Deads +85lbs
B2 Standing DB Curls +65lbs
C1 Leg Press Calf Raises +450lbs
C2 External Rotations +25lb DBs
PM
A1 DB Bench Press +90lbs
A2 Seated Rows +180lbs
B1 Sumo Stance Deads +245lbs
B2 Standing Hammer Curls +45lbs
C1 Single Leg Standing Calves +105lbs
C2 External Rotation +20lbs
Done and done… yippee…
[quote]Chris Jayne wrote:
Great journal. I have just come off a split routine and gone straight into phase IV with the idea to go straight into phase V. From your experience do you think this is doable or would you recommend starting right from phase I?
Cheers
C[/quote]
To be honest, I’d probably recommend going to Phase I. If you’re already doing a split routine, then you’ll probably get more benefit out of the first phases because your muscles will probably be more accustomed to the weight and the frequency. It took me 2 weeks just to get my body used to the workload, so the weight I could handle fluctuated.
Good luck though!
[quote]TJ4473 wrote:
Nugget,
I just began this program last week and your thread motivates me!
[/quote]
Awesome! Thanks man, I’m still trying to keep going with Phase V but with the long weekend and then vacation coming up, it’s been hard. Good luck all the same!
Just as an update, I’m doing a week of Phase IV again and then 2 weeks of Phase V before I officially finish the program.
hey man… good job. i am 1/2 way into the 1st week and damn this kicks my ass. i am used to low reps heavy weight so this volume is tearing apart my quads and glutes.
your thread makes me realize just how pathetic my upper body strength is. i have not done bb rows in a while so my strength level there is pathetic.
what kind of gains (strength/size) or loss(bf) did you make on this?
good luck and keep up the great work…
hahha… and i also just figured out it was exercise pairings! i was doing everything straight setted. that explains why i was so dead after deadlifts… 3 straight sets w/ only 75s rest ahhahaha.
…my legs hurt
I made great gains on this program. I’m still compiling some progress pics, so hopefully I’ll post them this week.
I lost bf, especially during the 3rd and 5th phase, even though I was still eating a lot of calories… and this is the “biggest” I’ve ever been… the areas where I’ve seen the biggest growth are my calves, shoulders, and lats… I might have been a little guilty of focusing on upper body too much, but I really liked the leg work in HFT.
so even tho you focused more on legs, you were gettin more development on shoulders, and lats? thats exactly what i do… so hopefully my upper body will blow up. how did strength feel.
defintily get those pics up! great job man… i just finished the 1st week, gettin ready to break into second…