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Old 07-13-2011, 10:35 AM   #1
SeventySeven
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Max Brawn
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Join Date: Jul 2011
Posts: 1,186
Training Exp: 1 year+
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Xtend
Reputation: 38396
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Cool PHD-4, filling your needs for size and strength daily.

I find the PHD-4 to be the most ideal program for anyone. It addresses the needs of strength and size and its highly customizable with accessory work.Designed by IFPA Pro RJ Perkins its a hybrid blend of Wendlers 5/3/1 and Layne Norton's PHAT routine

My diet consists 42p, 20f, 60 c per meal over 6-7 meals.
Meal 1
3 whole Omega eggs
3/4 egg whites
2 serving green pepper
1 serving tomato
1 serving mushroom

meal 2
1 cup whole wheat oats
2 scoops scivation whey
32g almond butter
1 serving of fruit( blueberries or strawberries)

Meal 3
8 oz sweet potato( low carb ketchup)
6 oz chicken(Walden Farms BBQ sauce)
broccoli

Meal 4 (post workout)
16 oz skim milk
1.3 scoops whey
2 scoops GNC multi
1 scoop Primaforce carb slam

1hour later
Meal 5
4oz Multigrain Penne
6 oz chicken
1/2 cup tomato sauce
sea salt

Meal 6
16oz skim milk
1/3 scoops whey
30g Carb slam

Supplements include
Pre
2 scoops Primaforce GPLC
3 Scoops Scivation NOVEM

Intra
4 scoops Scivation Xtend
30g Carb Slam

Post
1.3 scoops Scivation Whey
1 scoop GNC multi
30g Primaforce Carb Slam
Mixed into 16oz Skim Milk

Primaforce Max CLA at meals 1,3 and 5
Omega 3-6-9 at meals 1,3 and 5

Goals Include.
Short term
200-210 lbs
2 PPS on Bench, Deads, Squats

Long term
Becoming a Scivation sponsored Athlete

Heres the Program
Monday(Power)
1RM=N/A
Incline Bench
65% x 5
75% x 5
85% x 5

1RM=N/A
Deadlift
65% x 5
75% x 5
85% x 5

Accessory
Chest
Flat DB Bench Press
4 sets @ 6-10 Reps
Flat DB Fly
4 sets @ 6-10 Reps

Back
Bent over row
4 sets @6-10 Reps
Lat pull down
4 sets @ 6-10 Reps

Bicep
BB curls
4 sets @6-10 Reps

Tricep
Skull Crushers
4 sets @6-10 reps

Tuesday(Power)
1RM=N/A
Squat
65% x 5
75% x 5
85% x 5

1RM=N/A
Military Press
65% x 5
75% x 5
85% x 5

Accessory
Hamstring
SLDL
4 sets @ 6-10 reps

Quads
Leg Press
4 sets @ 6-10 reps

Calf
Seated Calf Raise
4 sets @ 6-10 reps

Shoulder
Bent Over Reverse fly
4 sets @ 6-10 reps

DB Press
4 sets @ 6-10 reps

Thursday(Hyper)
Chest
Speed Bench (60%)
8 sets @ 3 reps
Incline DB press
4 sets @ 8-12 reps
Cable Crossover
4 sets @ 8-12 reps

Biceps
Ez Curl
2 sets @ 8-12 reps
Hammer Curl
2 sets @ 8-12 reps
Twisting DB curl
2 sets @ 8-12 reps

Triceps
Skull Crusher
2 sets @ 8-12 reps
Tricep extension with rope
2 sets @8-12 reps
Dips
3 sets 8-12reps

Friday(Hyper)Speed Deadlift(60%)
6 reps @ 1 rep
Back
Lat pull down
4 sets @ 8-12 reps
Bent over row
3 sets @ 8-12 reps
ISO lateral row
3 sets @ 8-12 reps

Shoulders
Shoulder Press machine
4 sets @ 8-12 reps
Lateral Raise
4 sets @ 8-12 reps
BB/DB Shrug
4 sets @ 8-12 reps


Saturday(Hyper)
Speed squats(60%)
10 sets @ 2 Reps
Quads
Leg Press
4 sets @ 8-12 reps
Hack squat
4 sets @ 8-12 reps
Hamstrings
Lying leg curl
6 sets @ 8-12 reps
Calf
Seated Calf raise
5 sets @ 8-15 reps

The begining of each cycle on the hyper days, bench, dead and squats are performed for 3 sets of 20 reps, once 3x20 is reached weight is upped until 3x20 is reached once again.
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