Name:
Tony Pang

Age:
23

Occupation:
Restaurant Manager

Years training:
6

Strengths:
My overall core strength seems to be one of the key aspects to my training as I’m lifting, in ratio, more than three times my own weight in some exercises which has the potential to let me compete in future competitions.

Weaknesses:
Training wise I don’t have many weaknesses, not to say that I’m perfect but I always look to improve on everything I do. However my weakness in lifestyle would be that I like to drink every so often and maybe deviate from a well maintained diet on occasions.

Favourite exercise in the gym:
Dumbell chest press

Most satisfying sporting achievement:
Winning the PhD cover model 2009 competition

Sum yourself up in one sentence:
Patience and dedication equals success.

Favourite PhD Nutrition product:
Lemon crush V-Max Pump always puts me in a good frame of mind to train hard.

Why you chose PhD Nutrition to officially endorse:
I believe in what the PhD brand tries to represent for the modern day athlete. I believe that good results can be achieved drug free with the right supplements and training in place. I like the results that I gain from using the wide range of PhD products and especially that the products taste good as well as giving your body everything it needs to maintain a great physique.

Describe the different styles of training you do:
I do 6-8 weeks of strength training (low reps of heavy weight 5x5) and then 6-8 weeks of light weight training to maintain good definition (4x12)

How does training at the gym differ from training for other sports?
Although I don’t train for a specific sport the basic principles are the same. I do my cardio everyday varying from up hill sprint drills to a longer steadier pace to build up my endurance and keep my heart fit and healthy. I do use different training drills from my chosen hobbies and incorporate it into my training to suit, from skipping drills, boxing training to fartlek training for playing football. Like most sports consistently stretching and maintaining good flexibility will stand you in good stead when you’re training hard at the gym and keep a good shape about you. It probably helped that I was a gymnast when I was younger. I like to change my training every so often so I don’t get into a routine of doing the same old exercises and losing a bit of excitement. Plus your body will always adapt to your training so you need to keep it guessing to consistently gain results.

Future aims and objectives within your chosen sport:
I look to maybe compete in some power lifting competitions in the future as my strength for body to weight ratio seems to always be progressing and I have the ability and potential to do well. I enjoy it so we’ll wait and see.

Training programme (typical week)
Mon- Chest
4x 12 Flat dumbbell press (alternate between bench press and dumbbell press each week)
“ Incline dumbbell press
“ Decline dumbbell press
“ Flat dumbbell flyes
“ Incline dumbbell flyes
“ Decline dumbbell flyes
“ Abs

Tue- Back
4x 12 dead lifts
“ Pull ups
“ Close grip A- bar
“ Bent over single arm row
“ Machine pull back row
“ Reverse dumbbell flies

Wed- Legs
4x 12 Squats (alternate between overhead squats, normal squats and squatting on palates ball each week)
“ Machine leg press
“ Machine calve raises
“ Machine hamstring curl
“ Machine leg extension
“ Abs

Thursday- Shoulders
4x12 Barbell over head press (alternate between behind and in front of neck)
“ Dumbbell army over head press
“ Side rises
“ Upright row
“ Front raises
“ Shrugs (alternate between barbell shrugs, dumbbell shrugs and incline dumbbell shrugs)

Friday- arms
4x12 Z-bar on seated preacher bench (alternate between wide and narrow grip)
“ Z-bar scull crusher on flat bench (alternate grip)
“ Single arm hammer curls
“ Single arm cable triceps extension
“ Cable bicep curls (alternate grip)
“ Single arm dumbbell extension
“ Abs

See more of Tony's training details in his personal PhD Blog at: http://www.phd-blogs.com/tony_pang.