DFHT training journal.....

[decypheredbeats]

well in response to multiple peoples interest I have seen latel in DFHT, Im gonna post my journal for my new program I started today. Any tips would be appreciated.
So Ive been training for about 2 years. I started at 150 and I now weigh 203 at around 13% BF and 5'11".
diet consist of roughly 100 grams of carbs a day, 400 grams of protien (200g liquid 200 g solid). Im probally getting around 3500-4000 calories a day.
Im not sure excactly of my fat intake, but What usually works best for me to not gain fat is to eat my carbs early in the day w/ protien and then protien and fat later in the day....
I modeled my program from this dude
http://www.competitiv************/showthread/t-48.html
thanks to Damien for posting the link originally. I did some research on it and it sounded hella good to me. I am pretty much trying to build up my strength and mass. then for my next cycle I will be doing a program strictly for powerlifting, this im using basically to get my body ready for the phase.
I adjusted this a little bit to better fit my needs, but regardless Im still using this for the basis.....

this morning I did

Low incline dumbell press
1x6 160lbs

chest dips
2x10

tricep dips
1x10

closegrip bench
1x8 180lbs

lying dumbell extensions
2x10 30lbs, 35 lbs

standing military press in front
3x5 95lbs

dumbell press sitting
2x8 45,50lbs

barbel row
3x8 135,155,175

pulldowns
2x8 160, 170 lbs

upright rows
2x10 80lbs

barbel curls
2x10 80,80lbs

these are the base excercises for monday
I wil be doing
upper body Mon & Thur
lower body Tues & Fri
MMA training on Saturday (cardio and trying to keep skill up to par)
any critisicm please express, thanks :D

[AJ010]

Woah woah woah hold up. Low incline dumbell press 160 for 6 reps? Thats crazy!! Unless you meant barbell :p

Good luck on the routine! I look forward to your journal

[decypheredbeats]

Originally posted by UnlimitedSteel
Woah woah woah hold up. Low incline dumbell press 160 for 6 reps? Thats crazy!! Unless you meant barbell :p

Good luck on the routine! I look forward to your journal

no I dont mean in each hand, I mean 80lbs in each hand for 6 reps :p
Its all good Ill be pushing those numbers soon enough :)

this morning I did lower body. My lower body aint up to par cause I get slammed in a kneebar a couple months ago and once that heal I decided to do all my pressing lifts with a full range of motion
(ass to grass instead of going 90 degrees). Ive found mad articles to support this and the theory sounds logical to me that this will give me better overall strength in my lower body.

sqauts
1X12 135
1x8 155
1x7 185

leg press
3x5 450

hack sqauts
2x8 90 140

lunges
2x20 135( I do these real explosively to simulate takedowns)

straight leg deads
( chick was on the only area I can do this in my gym for like 20 min, I had to leave so they got cancelled for today)

standing calf raise
2x10 140

rotary calf raise
1x12 130

hyperextensions
2x10 (bodywieght, I dont wanna tire out my lower back until Friday, wich is my heavy deadlift day, I have scoliosis so I try to be real careful in this area)

ab machine
3x12

obliques
3x12

every thing look good so far?

[AJ010]

Nice workout! How's the lower body feelin now?

[decypheredbeats]

Originally posted by UnlimitedSteel
Nice workout! How's the lower body feelin now?

pretty damn good! my back aching a little from yesterday though, Ill really be able to tell after the next couple sessions though.

on that note this **** is pretty intense, I was sweating my ass off today and yesterday, and My heart rate was pretty high, I like it.

Im hoping friday I wont be hurting bad (highly unlikely) cause its deadlift day and I wanna go for 405 wich would be a new PR...so we'll see what happens.

[AJ010]

**** yea bro, thats the true mindset. Good luck on 405!

[decypheredbeats]

Originally posted by UnlimitedSteel
**** yea bro, thats the true mindset. Good luck on 405!

Thanks man :D
I just noticed you were going for the same pretty soon, good luck to you as well :D

[AJ010]

Anytime bro :)

And yeah, im going for 405 in about 10-12 months :D

Knees are still rehabing from injury, but im actually feeling a little better with my squat rehab prog im doing.

[decypheredbeats]

Originally posted by UnlimitedSteel
Anytime bro :)

And yeah, im going for 405 in about 10-12 months :D

Knees are still rehabing from injury, but im actually feeling a little better with my squat rehab prog im doing.

please explain, my knee is pretty ****ed as well...

so today is my rest day back to upper body tommorow, I woke up feeling tired as hell today, probally the low carbs so I ate a good amount this morning and Im chowing down dome fried chicken wings from last night, yum.

my back is sore as hell still so im gonna do some really light calesthetics tonight, maybe even box my roomate and get the blood flowing for tommorow.

[AJ010]

Originally posted by decypheredbeats
please explain, my knee is pretty ****ed as well...

so today is my rest day back to upper body tommorow, I woke up feeling tired as hell today, probally the low carbs so I ate a good amount this morning and Im chowing down dome fried chicken wings from last night, yum.

my back is sore as hell still so im gonna do some really light calesthetics tonight, maybe even box my roomate and get the blood flowing for tommorow.


Well man, this is what happened to me. Back in April, i did leg extensions. Thats right, leg extensions :mad:. So anyways, i get up to 140x6(i never do leg extensions, and this was hard), and i fully lockout my knees every set. So imagine that. I hear a pop like sound, and continue my sets, despite pain. ****....if i never injured my knees :-/


Anyways, my rehab program has been like this. The past 2-3 weeks, ive been squatting 50lbs for countless sets of 8, just to get form down and to strengthen my knee. I squat 3x a week for rehab. Now im using 65x8 for countless sets, and its feeling good. I'll probably stay around 65 until the end of next week....as long as i feel better.


Does your knee feel very bad?

[decypheredbeats]

nah, its more of a paranoia thing actaully, Im sure I could go mad heavy, but Its not worth it to me if I end up busting my knee and then Im outta commision for months....

also I have concaved knees from flat feet so I gotta watch myself with sqauts, In terms of muscle mass my lower body looks very eqaul to my upper body, but In terms of strength my upper body dominates.

Usually I just do Hindu sqauts to jeep my knees on point. Ill do sets of 15 and make sure my ass lightly touches the ground. I Use different toe angles when doing these as well to to put the pressure on different areas of my knees.....

yeah knees in my family are ****. My dad has been having knee surgerys all the time for the past 20 years. Was gonna play in the olympics for soccer, but his knees gave out. Same thing with my uncle on my moms side except he was a football player.

[Nino]

Steel just illustrated why leg extentions are ****. Go do a leg extention and compare that movement to anything you do in the real world. There is no translation at all IMO.

[Fullback_45]

Your lifts are looking nice and strong in general, likeing the 180x8 CG

[decypheredbeats]

Originally posted by Fullback_45
Your lifts are looking nice and strong in general, likeing the 180x8 CG

thanks bro :)
wish I could sqaut as much as you though.....

[decypheredbeats]

Originally posted by Nino
Steel just illustrated why leg extentions are ****. Go do a leg extention and compare that movement to anything you do in the real world. There is no translation at all IMO.

what about kicking?

[decypheredbeats]

so today I did

decline barbel bench
3x8 130 150 170

flat flyes
2x8 30 35

military press behind neck (just started doing this so I didnt go real heavy..)
3x5 135 155 165

pullups (bodywieght)
15 12 8

low cable rows
2x8 170 200

lateral raises (superset side & rear)
2x20 (10 for each) 20 lbs

skull krushers
2x8 70 90

preacher curls
3x5 65 85 95

rope pushdowns
2x10 ( I dont know the wieght, I just use the whole stack)

hammer curls
2x8 30 35

forearms
(superset 10 sets each for 3 excercises 50 lbs)

rotator cuff excersise
4x12 15lbs

todays upper body workout went alot better then monday, I had more energy towards the end of the workouts then last workout.
so this is good my intensity level is very high threw out the workout. I like doing this workout cause I can go from excercise to excercise with minimal rest and keep my heart bumping real fast (you know straight from chest to back with only the 30 seconds it takes to get from the bench to the pull up bar)
feeling really good at work right now. Also this workout pumps me real good, when I took a shower afterwards I could barely was my back :D....

[AJ010]

Nice workout!! Behind neck press looked awesome

[decypheredbeats]

Originally posted by UnlimitedSteel
Nice workout!! Behind neck press looked awesome

thanks for the comps bro :D

so today was deadliftin day. didnt go for the 405 cause my back is kinda sore (lower back and upper left rhomboid area)
but its all good I got up to 365, did it 2 and failed on the 3rd time. oh well, Ill get it in the next couple weeks...
I banged the hell outta my knee today deadliftin, but I got some good ole tiger balm to take care of that ;)

sqauts (for warmup)
2x10 135

deadlift
135x10 (explosive)
225x8
315x5
365x2

trap shrugs (w/barbell)
10x2 225

ham curls
3x10 140 150 170

calves
4x10 (forget wieght :( )

hypers
3x10 bodywieght

rope crunches
3x10

obliques 3x10

end of week one. back to it on monday :) feelin good about this program.........

[Nino]

Nice progress so far Beats. One thing though....seriously consider doing your presses to the front, instead of behind the neck. You don't recruit much in the way of different muscles by pressing BTN, but you DO place a tremendous load on your shoulder tendons and ligaments. Can we say rotator cuff problems down the road? Maybe it's just me, but I feel BTN presses really tore me up, and it seems a lot of people agree.

Press to the front!

[decypheredbeats]

Originally posted by Nino
Nice progress so far Beats. One thing though....seriously consider doing your presses to the front, instead of behind the neck. You don't recruit much in the way of different muscles by pressing BTN, but you DO place a tremendous load on your shoulder tendons and ligaments. Can we say rotator cuff problems down the road? Maybe it's just me, but I feel BTN presses really tore me up, and it seems a lot of people agree.

Press to the front!

as long as I keep it light then according to this it would also excersice and build strength in my tendons and ligaments, correct? I do alot of grappling and I try to keep that area as strong as possible ( for various kimuras AKA key locks) where your arm is being placed in these positions that put strain on those parts, so I have always done alot of rotator cuff excercises.
Also I want to get these areas really strong for my next periodization cycle, wich will be one for strictly strength.

Ive been doin front presses for a while and I thought this would be a good Shock, but I will look into it, thanks for the advice....

[AJ010]

Good job on the workout bro.

About the behind the neck comment, id actually say that doing them light would be great for strengthening the tendons and ligaments. Going too heavy may damage them, but generally thats because of mistakes, too heavy weight, and inflexibility.

[decypheredbeats]

wonderful, I feel like complete **** today. My ******* roomate gave me something, hes been sick for like 2 weeks, and I guess it must have been incubating in me, cuz yesterday it hit me like a brick. this is the second time my roomates lack of proper health has gotten me sick in the past 5 months. Previously i hadnt been sick for years...

Last time I had strep throat for 2 weeks and lost 10 lbs. Not gonna happen this time.

im thinking the best course of action is to go straight to the doctors today, get better and rest for the week. Then start over next week from step 1 ? Im not really sure what to do, because I wanna get the most out of this program as possible, and plus I know others would like to see how this DFHT thing works, So Id like to complete the program while adhering to it as much as possible.....

[decypheredbeats]

well last night I felt fine so I started boxing again. Im so lucky cause the next block from my apartment is a boys and girls club that has boxing, well my roomates one of the best there and it seems the head coach likes him cause he lets him use the facility after him and everyone leaves, So we trained for an hour and then did 20 minutes grappling in the ring.

so im gonna start going to the boxing gym after work, I would imagine that since I workout at 7 am and get to boxing at 6 pm I have ample time to refill my glycogen levels.

so this morning I actually went up in alot of excercises, surprisingly...

incline dumbell press
3x5 150 160 170

chest dips
2x10

triceps dips
1x10

closegrip press
1x8 195

dumbell lying extension
2x10 30 35

barbell rows ( I was doing them off the ground for each rep very explosively and slowly lowering it down, so I lightened it up)
2x8 135

pulldowns (closegrip)
2x8 160 180

upright rows & dumbell curls superset
2x10 of each 70lbs

alternate dumbell curls
10x 35

superset 3 sets 10 forearms

boxing tonight........legs tommorow :D

[AJ010]

Thats a lot of exercises! :eek:

CG Bench looked pretty good.

[decypheredbeats]

Originally posted by UnlimitedSteel
Thats a lot of exercises! :eek:

CG Bench looked pretty good.

thanks bro :D
I couldnt post on Friday, but, here what I did.

I worked on all speed and explosive moves today
so the wieght is pretty light, but the actions were real hard and I did exercises consectutively with little rest (30-60 seconds)


deadlift
2x10 135

sqauts
2x10 135

cleans
2x10 135

straight leg dead
2x10 135

hack sqauts
2x10 135

tibia raises
3x15 20

seated calf raises
2x12 105

donkey calf raises
2x10 170

ab twist
3x16

hanging leg raises
2x12

plyometrics w/ 10lb medicine ball
we did
side throws
chest passes
overhead throws
underhand throws
2x12 each
and we do these as hard as we can, I know some people are pussy with them, but I do not think that method is correct at all to build speed and explosive strength

as you noticed this has changed a little, but its all good. I just found out my roomates got a boxing match in DEC, Plus I wanna do a NHB fight. We just ordered some mats to outfit, our kitchen with to.

[Younglifter14]

Its been a month since u last updated :(.

[dude544]

Originally posted by Younglifter14
Its been a month since u last updated :(.
:(

[dude544]

afaf

[decypheredbeats]

Originally posted by Younglifter14
Its been a month since u last updated :(.

oops I forgot all about this thread
results are.....


I love DFHT, it has given me strength I never got off of Max-Ot like I used to do.

It definetely kicks ass. Im finishing up right now with a total of about 6 lbs in 8 weeks. Ive definetely loss some fat as well. thing is I didnt follow it exactly for 3 weeks due to boxing. But Ill definetely doing it again and adhere to the program, Ive reasearched the hell out of it and have a fairly good understanding of how it works. Also keep in perspecitve I was only gaining barely a half a pound per week previous to this, du to a platue Ive been in.