Pham Woodbridge

HOW DID YOU GET STARTED?

As a kid I was always one of the smallest kids in my class. All through high school I weighed about 110 and couldn’t gain a pound. During the summer of 2001, I ran into an old friend from high school and I couldn’t believe the amazing transformation he went through. He went from a skinny guy to a lean and mean beast!

I decided right then and there that I wanted to look like that! Slowly gaining lean mass over a period of 9 years has brought me to a solid 160lbs.

WHERE DOES YOUR MOTIVATION COME FROM?

Seeing results is definitely the biggest motivator for me. After every muscle destroying set, every burning rep, every awful bite of tuna, I know I’m building a bigger, better and stronger me!

That keeps me hitting it hard and busting my ass day in and day out!

WHAT WORKOUT ROUTINE HAS WORKED BEST FOR YOU?

I have a training split of five on and two off. Monday through Friday I am destroying these muscles. Saturday and Sunday I am resting, recovering and rebuilding.

Sample Routine:

MONDAY: CHEST/ CALVES

• Incline Barbell Press- 3 sets x 8-10 reps
• Incline Dumbbell Press- 3 sets x 8-10 reps
• Flat Dumbbell Press- 3 sets x 8-10 reps
• Decline Wide Grip Hammer Strength Press- 3 sets x 8-10 reps
• Cable Crossover- 7 sets x 10-12 (30 seconds rest in between sets)
• Standing Calf Raises- 3 sets x 10-12 reps
• Seated Calf Raises- 3 sets x 10-12 reps
• Donkey Calf Raises- 3 sets x 15-20 reps

TUESDAY: BACK

• Lat Pull Downs- 3 sets x 8-10 reps
• Romanian Dead lifts- 3 sets x 8-10reps
• T-Bar Rows- 3 sets x 8-10 reps
• Cable Rows- 3 sets x 8-10 reps
• One Arm Dumbbell Rows- 3 sets x 8-10 reps
• Straight Arm Cable Pull Downs- 7 sets x 10-12 reps (30 second rest in between sets)

WEDNESDAY: QUADS/ HAMS/ ABS

• Barbell Squats- 3 sets x 8-10 reps
• Hammer Strength Hack Squat- 3 sets x 8-10 reps
• Walking Dumbbell Lunges- 3 sets x 10-12 reps
• Leg Extensions- 3 sets x 12-15 reps
• Seated Leg Curls- 3 sets x 10-12 reps
• Lying Leg Curls- 3 set x 10-12 reps
• Straight Leg Dead lifts- 3 sets x 10-12
• Standing Single Leg Leg Curls- 3 sets x 10-12 reps
• Windshield Wipers- 3 sets x 10 reps
• Cable Crunches- 3 sets x 10- 12 reps
• Cable Oblique Crunches- 3 sets x 12-15 reps
• Swiss ball Crunches- 3 sets x 15-20 reps

THURSDAY: SHOULDERS/ TRAPS

• Seated Dumbbell Press- 3 sets x 8-10 reps
• Lateral Dumbbell Raises- 3 sets x 8-10 reps
• Seated Hammer Strength Press- 3 sets x 8-10 reps
• Front Straight Bar Raises- 3 sets x 8-10 reps
• Seated Reverse Pec Deck Flyes- 3 sets x 8-10 reps
• Standing Dumbbell Shrugs- 3 sets x 8-10 reps
• Seated Hammer Strength Shrugs- 3set x 8-10 reps
• Smith Machine Shrugs- 3 sets x 15-20 reps

FRIDAY: BI’S/ TRIS

• Straight Bar Curls- 3 sets x 8-10 reps
• Alternating Dumbbell Curls- 3 sets x 8-10 reps
• Alternating Dumbbell Hammer Curls- 3 sets x 8-10reps
• Cable/Rope Hammer Curls- 3 sets x 12-15 reps
• Close Grip Barbell Press- 3 sets x 8-10 reps
• Ez Bar Cable Press Downs- 3 sets x 8-10 reps
• Rope Extensions- 3 sets x 10-12 reps
• One Arm Reverse Grip Cable Extensions- 3 sets x 12-15 reps

SHOULDER PRESSING 100LBS X 7 REPS @ 158LBS

IF YOU HAVE TO PICK ONLY 3 EXERCISES, WHAT WOULD THEY BE AND WHY?

If I had to pick three different exercises they would be:

1. Incline Barbell Press: To work the chest/triceps, & really bring out the line in the center of the chest
2. Pull Ups: To work the back and biceps and really get those muscles as thick as possible
3. Squats: To work the legs and that compound movement is also a great total body workout as well

WHAT IS YOUR DIET LIKE?

My diet consists of a lot of lean meats, complex carbs and healthy fats. I eat every 2 1/2 to 3 hours religiously to keep the metabolism working at high speeds.

Sample Diet:

• 6:00 am – Whey Protein Shake with Glutamine
• 7:00 am- 6 egg whites, 1 cup oatmeal, 1 tsp peanut butter
• 10:00 am (Preworkout meal) – 1 can tuna, 2 slices whole wheat bread, 1/4 avocado
• 12:00 am- Workout
• 1:00 pm – Whey Protein Shake with Glutamine
• 2:00 pm (Post workout meal) – 8 oz. chicken breast, 1 cup white rice, 1/4 avocado
• 5:00 pm- 8 oz. salmon, 1 cup brown rice, 1/4 avocado
• 8:00 pm- 8 oz. chicken breast, 1 cup brown rice, avocado
• 10:00 pm – Casein Protein Shake with Glutamine

THEY SAY THAT THE PRE AND POST-WORKOUT MEALS ARE THE MOST VITAL MEALS FOR THE DAY, WHAT DO YOURS CONSIST OF?

My pre workout meal consists of a protein, complex carbs and healthy fats (1 can tuna, 2 slices whole wheat bread, 1/4 avocado) and my post workout meal consists of a protein, simple carbs and healthy fats (8 oz. chicken breast, 1 cup white rice, 1/4 avocado).

WHEN TRYING TO CUT DOWN DO YOU PREFER TO USE HIIT OR JUST NORMAL CARDIO?

I do not do any cardio. I stay lean by eating a clean balanced diet.

WHAT IS YOUR SUPPLEMENTATION LIKE?

I am currently taking the following supplements:

• Multi-vitamin – Upon waking.
• L-Glutamine – 5gms upon waking, 5gms post workout and 5gms before bed to speed recovery and prevent muscles from being in a catabolic state.
• L-Arginine – 10gms 30 minutes pre workout for nitric oxide synthesis.
• Jack3d – 3 scoops 30 minutes pre workout for mental focus, power and “pump”.
• Glucose mine – 3 times daily for healthy joints.
• ZMA – 30 mins before bed to boost testosterone levels.
• Whey Protein- 25gms upon waking and 50gms post workout for fast absorbed proteins.
• Casein Protein- 50gms before bed for slow absorbing proteins.

FAVORITE BODYBUILDER?

My all-time favorite bodybuilder/idol has to be Hidetada Yamagishi from Japan.

There are not many Asian people in the sport of bodybuilding and he is hanging with the best of the best! Awesome size, symmetry and dedication!

FAVORITE QUOTE?

“Don’t count the days, make the days count.” – Muhammad Ali

Bodyspace: http://bodyspace.bodybuilding.com/KeepItTite04/
Photo Credits: James Le Photography