DHPT Power, Precision & Pump Day One

OK, back to the start again!

I've been posting videos most days for the past week or so, with a run through of what I did each day. Also every day I point out that the videos are kind of crap and there'll be some better ones coming before too long.

Today was back to Day 1 which is a big PUSH day.

Supposedly POWER day for horizontal pushing... but I dunno if it was the heat (we are in the middle of a record breaking heat wave down here at the moment and I am finding it hard to function) or what, but I couldn't seem to muster much power today. So after four sets instead of going heavier as planned I decided to go lighter and get a decent amount of reps out instead.

I dunno why my legs look so skinny in this video either! Here it is:



After the POWER horizontal pushing section we move on to a Precision move, in this case Hyght Flies. These are quite unpleasant but I find they force a really hard contraction in my pecs, which is where I want it.

Next up, PUMP stuff for lower body. I considered doing some supersets here but then I decided that was a bloody stupid idea in this heat, so it was Leg Extensions followed by Hack Squat. Hard work at the best of times!

Finally I always finish this routine with prefatigue supersets of Dumbbell Lateral Raises into Machine Shoulder Press.

Really a hellacious day, and tomorrow I get to do it all again in the opposite direction for Pull day!

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DHPT Power, Precision & Pump Day 8

I missed a few days of training reports & videos, but I'll catch up on those in the week coming. Again in case you missed it in earlier entries, the videos are crap but we have plans of doing some better ones soon. This is just me leaning my phone against something while I'm training, and hoping for the best.

So Day 8 on my program is PULL day and also double duty for legs!



I started out with deadlifts. I'm just easing back into these after some time off them and to be honest I'm not that impressed with my form on this video. I'll work on that next time and do a better job, and hopefully pull some better numbers too. I followed these with some Reverse Hyper Extensions which I'm in love with lately, before moving on to my upper body section.

First up here was High Row machine. On my card this is a "high to low" pulling movement, opposite to Incline Press which I did at this point yesterday. You see how it works? The video shows my last set on this exercise, not so heavy, lots of reps.... pulling back hard and fast.

Next up I decided to try some pull ups for something different, instead of latt pulldown which I do more often. Pull ups usually aggravate some problems with my forearm tendons but I figured I might get away with a neutral grip. I figured correct, but only 8 reps at a time? That's crap, I'll have to improve on that.

Finally some straight arm pull downs. I mix these up as I see fit on the day... sometimes with a rope, sometimes a little wider like this. Once again I watch the video and think to myself "wow that's a bit fast isn't it?"

To finish up it was back to hamstring and hip extension type movements, and for something different I decided to superset Reverse Hyper Extensions with Glue Isolation machine. It was quite horrible, I liked it!

That was it for Day 8! Tomorrow, back to Day 1!

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DHPT Power, Precision & Pump Day 5

OK here we go with day five, push day.

First off in case anyone missed it in the previous entries, I'm well aware that these videos are crappy as hell! I'm just leaning my phone up against stuff and hoping it is pointed in more or less the right direction. We ARE going to do a proper video soon though.

Anyway day five is a lot like day one, except we start with the vertical pushing movements and accessory exercises. Except for me, my "vertical" movement is more like a incline press. A little steeper than usual for an incline press... sort of half way in between. This program is designed to be customisable to each person's individual requirements, and this suits mine. On day one I do a stricter vertical push as you'll see four days from now.

So... watch the video and you'll see my "almost vertical" press from various angles... the first angle being not particularly dignified. I worked up to 40kg dumbbells in each hand for 6 reps here, which I was quite pleased with. I throw in some Dumbbell Flies after this just for good measure (that's not on most people's cards) and then move on to Side Lateral Raises.



Take a good look at my Side Lateral Raises for two reasons. One, the video is crappy as hell, and two this is how I want you to do them if you're on my program. Start out standing at attention, then rotate your shoulders in slightly. Now lift out to the side keeping your arms straight (but not locked out at the elbows), a little pause at the top, and lower down sloooowly. You'll see people do these a million different ways but in my opinion this is the best way to isolate those middle deltoid muscles. At the top of the movement, imagine you're pouring water out of a jug or something... that's the position your arms should be in. Pinky finger higher than thumb, you dig?

Next up is LEGS and today I supersetted some 45 Degree Leg Press with V Squat Machine. It was horrible. 240kg leg press in this video though. I was pretty happy with that.

Finally you have me doing some Cable Flies. A lot like the Dumbbell Flies earlier (and the Pec Dec the other day), I am trying to keep my shoulders back, squeeze those pectoral muscles, control the weight on the way back to the starting position and release the contraction slooowly. Sorry the camera positioning was a bit crap on this one. More so than usual.

I finished up with some flat Barbell Press (aka horizontal pushing), but I was knackered so that shit was NOT worth recording! Great session all up though!

Now, the drive home on the other hand... that's a different story!

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