Today was a Hamstring day and here is what i did

Superset 4 * 15 on each

Seating Leg Curl

Romanain Dumbell Deadlifts

4 Sets of 20 adductors

4 Sets of wide stance leg press

That was it and my Hams were proper pumped.

I finished the workout with 2 set of 20 reps on leg ext.

Here is a pic from last Saturday after a chest workout..

I really feel om benifiting from the Methoxy -7 as im looking nice and full and feeling strong.

Im just about to order more PhD supps so i think ill have some Whey and some Pharma Blend 6HR

Hope your training is going well

Fivos

Today i was limited to the amount i could spend in the gym for my Chest workout. So usually when time is a limiting factor i opt for GVT which normally is one exercise and perfoming 10 sets of 10. Today i thought id split it into 2 * 5 *5. So here is what i did

1st GVT Incline Barbell Press 40kg a side for 10 reps

2ndCVT Flat Dumbell Press 80lb dumbells for 10 reps

I finished the workout out off with some dips put staying in the bottom position for 10 sec to get a real good stretch.

Post workout was my normall PhD Synergy ISO-7 with some battery.

Hope you are all well

Fivos

So today I did Quads and had a real good workout…here what i did.

Warm up 10 mins on bike

Leg Ext:

4 set of 15 reps

Single Leg lying Leg Press: This leg press is on its side so when you are in the machine you are horizontal. I put one foot on the bottom of the plate and the other below and basically do what looks like a lunge. I did 5 sets 10 reps on each leg going down below paraellel. Give this movement a go as you are able to get a real good range of movement.

I then finished the workout with 2 sets of 20 reps on the seated leg curl just to put some more blood in the area.

Hope all is well

Fivos

Well as is said on my last blog ive started using Methoxy-7-Test. Well ive def noticed the difference in my workouts i seem to be getting really full pumps and getting really warm in the gym.

Training is going well and although im not training as much as i would like i think the longer rests are doing my physique well. I look nice and chunky! Its the fullest looking ive been for a long while and my strength is still good.

Some lifts recently included 200kg front squats for 4 reps. 50kg incline DB for 20 reps. 180 kg incline bench for 6 reps.

Today i did chest:

Incline Bench 3 sets upto 180kg for 6 reps

Flat DB Press 3 sets 50kg 12 reps

Dips 4 sets to failure.

Really got a massive pump.

Anyway tommorow is a leg day and ill be doing some one leg movements like ext and press etc

Fivos

Well training is going well and my strength is coming nice along.

Last week my strength was really good and was able to hit 2 really good reps with 200k front squats.

Its now around9 weeks to bodypower and im going to do an mini diet to get in reasonable shape (not that im that out of shape LOL!).

All my lifts are progressing well with all bodyparts. I managed to get 4 could reps with 180kg on incling press and 20 reps with 44kg incline dumbells.

My work has also been extremely busy so my workouts are really shorter than normal so im increasing the intensity and using around 1 min rest in between sets. Today im also going to start doing my cardio after my workouts.

Also with the light evenings im able to take Monica my dog out for some evening cardio which always help.

Ill be making another order of PhD supps and ill going to tailor my choice more towards my diet.

Ill let you all know what im going to order but i will be using Methoxy 7 -Test.

Today is chest day so ill upload my workout this afternoon

Fivos

Had a great Bi and Tri workout yesterday. I really like tri-setting and supertting arms. So for Biceps is did the following

Tri Set

6 reps olympic barbell curls 20 kg per side

6 reps  single arm dumbell curls 25kg each arm

6 rem short bar reverse curls 10 kg per side

did this 4 rotoation and my biceps were pumped to the max!

Tricep. Again i like to superset triceps and did the following:

Overhead rope extensions

tricep extensions

I did this 4 rotoation for 10 reps on each.

I then finished with single arm overhead dumbell extensions with 15kg getting a really good stretch.

The workout was finished with 20 mins of cardio.

eating wise im eating well good clean food not counting calories etc and having a serving of PhD ISO 7 with each meal and Pharam Whey with oats in the morning and after my workouts with some battery. Ill also sometimes have a Pharma whey before bed.

My training is getting more structured and im getting stronger every week. This is down to 3 things:

1. My structure is muc better

2. My eating of whole foods is better

3. PhD supps!

Hope all is well.

Fivos

Just come back from a wicked quad workout.

I did 6 sets of 12 reps on Leg Ext with min rest in between about 1 minute.

Then 4 sets if singls leg deep led press of 15 reps (which really burned)

I also did a 30 rep on the seated leg extension and 6 sets of donkey calve raises.

Its nearly time to get some more suppes so my try some PhD Methoxy 7 Test with Body Power coming up i wanna make sure im in shape and to show what a real physique looks like on PhD Supps!

So its time to step it up a gear and although im probably not competeting this year is still like to work towards goals.

Im going to concentrate then next 4-6 weeks on building up my strength and getting back into some heavy but safe explosive lifting.

So I hope all your training is going well and if there is anything i can do to assist in your regieme just send me a message. Remember PhD are are a company that likes to help post sales not just pre sales!

Fivos

Ive always liked to train heavy even when getting ready for shows.My training never changes to be honest just that i watch what i eat and do more low intensity cardio.

Ive decided for the next 2-3 months to go back to basic compound heavy lifting with a view to getting nearer to the 300kg mark on my PB for deadlifts (my previous PB upto now is 285kg).

So im going to start doing more of the following movements.

Rack Deadlifts.

Clean and press either with an olympic bar or stongman log.

Front/Back/Box Squats

Bench: Incline and Flat Bench

Ive missed training heavy and missed doing some strongman training. Last weekend i was lucky enough to shoot Terry Hollands Worlds Strongest Man competitior and he has invited me to go train at his event training camp which im well looking forward to.

Supplement wise im still using Synergy and Pharma Whey. Ill look to start incorparating more supps as my training gets more demmanding.

Hope all is well

Fivos

Well yesterday was a good day and my chest is proper sore today. My workout was as follows:

10 Min warm up on bike

Set1 Incline Press 20kg X 15

Set2 Incline Dumbell Press 30kg X 15

Set3 Incline Dumbell Press 40kg X 15

Set4 Inline Dumbell Press 50Kg X 10

Set 5 Flat Dumbell Flys 30Kg X 8

Set 6 Flat Dumbell Flys 30kg X 8

Set 7 Flat Dumbell Flys 30hg X 8 

Set 8 Dips to Failure

Set 9 Dips to Failure

That was it got a real good pump!

Fivos

Well seems like only last week when i came back form the Olympia and what an amazing experiance it was. Up until last Sept my training and basically whole year was aimed at winning the NPA Masters and trying for the Overall. When the Olympia press pass came around it was to good an oppertunity to miss. Id always wanted to go to the Mr Olympia to watch but I also now had the oppurnity to photograph the show. Well I had an amazing time.

So fast fowards a couple of month and its now Feb 2010! Training after coming back from the Olympia was at best maintenance training. My work was getting really busy and a lot of photography projects were coming my way. January so my eating and training settle down to its normal consistent routine which is what it needs to be.

My Phd supplement intake is mainly Phd Lean Degree (in the mornings when i go for a 4 mile walk with my Staff), Synergy which i have a serving with most meals and PhD Pharma Whey for when i dont need those extra carbs or i need something in my porridge or at night.

Sunday Workout was Quads and my Quads are proper aching today..here is what i did.

Leg extensions: 4 sets of 15

Box Squats: 5 sets working up from 1 plate a side to 3 plates a side for 15 reps

Superset: Hack Squats, Leg extentions: 15 reps on each.

My quads were proper pumped and the workout took about 40mins. I also did 3 set of hamstring curls supersetting with calve raises.

I then did my normal 20 mins of post low intensity cardio.

I hope you are all well and ill be updating my blog more regular!

Fivos