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Old 07-13-2011, 10:35 AM   #1
SeventySeven
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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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Old 07-13-2011, 10:38 AM   #2
Carl1174
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what kind of results have you seen from this so far... it looks really interesting

Carl.
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Old 07-13-2011, 10:47 AM   #3
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Best of luck and subbed.

I spent 2 days with RJ watching him perform and talk about this workout style. Should have a video series up soon.
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Old 07-13-2011, 11:17 AM   #4
SeventySeven
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yesterdays leg day.
Week 2 Cycle 2
Military press
1x45x5
1x55x5
1x65x5
1x80x3
1x90x3
1x100x2 (failed third rep)

DB shoulder press
2x25x10
2x25x7

Bent over reverse fly
4x10x10

Squats
3x135x5
1x175x3
1x195x3
1x225x3

SLDL
2x155x10
2x155x6

Could have gotten more on last 2 sets bu grip failed and i forgot my straps

Leg press
4x4ppsx10 PR time to up weight
superset
1x1ppsx30 1/4 reps

Standing Calf Raise
2x210x10
superset
1x120x10

Angle calf raise
2x180x10
superset
1x120x10
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Old 07-13-2011, 11:18 AM   #5
SeventySeven
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Join Date: Jul 2011
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Reputation: 38396
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All my lifts were up at least 10 lbs after the first cycle, i have noticed an improvement asthetically all around as well.
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Old 07-13-2011, 11:22 AM   #6
SeventySeven
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I will be travelling to NC to train with RJ sometime soon! Definatley stoked too see that series.
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Old 07-13-2011, 11:27 AM   #7
Carl1174
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Your squat has come on leaps and bounds buddy... 225 x 3 is a million miles from where you started. Well done mate

carl.
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Old 07-13-2011, 11:36 AM   #8
SeventySeven
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Thanks man, i have been paying my dues.
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Old 07-14-2011, 07:02 PM   #9
SeventySeven
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Join Date: Jul 2011
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Fav Supp: Xtend
Reputation: 38396
SeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machine
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Week 2 cycle 2
Chest
Flat Bench(60%)Dynamic effort
8setsx75lbsx3reps
Full effort
1x95lbsx12
2x115x8
1x135x4PR

Incline Bench DB press
4x35x8

Cable Crossover
2x50x12
2x40x10

Dips
2x8
1x6

Twisting Db curl
2x17.5x12 PR weight to 20 lbs next week

Tricep Extension with rope
2x35x12 PR weight up next week
superset
1x20x8

BB curl Superset with Skullcrushers
1x50x10 Curl
1x50x9 Skulls
1x50x8 curl
1x50x7 skulls

Hammer Curl
2x17.5x12 PR weight up next week
superset
1x15x6

10/10 PR's across the board!
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Old 07-14-2011, 07:31 PM   #10
BendtheBar
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Training Type: Powerbuilding
Fav Exercise: Deadlift
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Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Congrats on the PRs. Nice work.
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