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Ripped To Shreds: Fitness Model & Bodybuilder Pham Woodbridge Talks With Simplyshredded.com | SimplyShredded.com

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As a kid I was always one of the smallest kids in my class. All through high school I weighed about 110

and couldnt gain a pound. During the summer of 2001, I ran into an old friend from high school and I

couldnt 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.

Seeing results is definitely the biggest motivator for me. After every muscle destroying set, every burning

rep, every awful bite of tuna, I know Im building a bigger, better and stronger me!

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

RESEARCH STUDIES FORUMS

Ripped To Shreds: Fitness Model & Bodybuilder Pham

Woodbridge Talks With Simplyshredded.com

How did you get started?

Where does your motivation come from?

GO
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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:

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

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)

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

What workout routine has worked best for you?

Monday: Chest/ Ca lves

Tuesday: Bac k

Wednesday: Quads/ Hams/ Abs

Thursday: Shoulders/ Traps
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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

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

Friday: Bis/ Tris

Shoulder Pressing 100lbs x 7 Reps @ 158lbs
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4/12



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

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 Glutamine2:00 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

If you have to pick only 3 exercises, what would they be

and why?

What is your diet like?


5/12



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).

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

They say that the pre and post-workout meals are the

most vital mea ls for the da y, what do yours consist of?

When trying to cut down do you prefer to use HIIT or justnormal cardio?


6/12



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.

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!

Dont count the days, make the days count. Muhammad Ali

Bodyspace: http://bodyspace.bodybuilding.com/KeepItTite04/

Photo Credits:James Le Photography

What is your supplementation like?

Favorite Bodybuilder?

Favorite quote?
http://www.jdoqocy.com/click-3333518-10409943?url=http://bodyspace.bodybuilding.com/KeepItTite04http://www.facebook.com/simplyshreddedcomhttp://www.jdoqocy.com/click-3333518-10409943?url=http://bodyspace.bodybuilding.com/KeepItTite04


7/12



48 Comments

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Rick Markoulatossays:Great dedication bro. Keep up the great work

October 16, 2010 at 2:08 am

Nsays:Great Diet + Great Training Routine + Great Supplementation= GREAT PHYSIQUE!!


Marksays:Vu,

Great to see you looking so good. Wil Thomas sent me the link. Keep it up.

Mark

October 19, 2010 at 7:39 pm

PAULLY says:AWSOME physique and f**kin BADA$$ ink, definitely inspiring to me, keep up the great work!!!


Julian says:Says he works out for an hour whats his break between sets?


Eric says:Bro in my case since Im tryin to lose some BF you think I should do Cardio/lifting/dieting healthy or

should i stick to Lifting and Dieting.


PAULLY says:AWSOME physique bud, you look a lot bigger than your B/SPACE stats say. Diggin the ink work too,

im working on getting more, that koi is f**kin crazy. Definitely what i want to acheive, both physically

and artistically!!

November 4, 2010 at 10:28 pm

Josh says:Goal physique there. Awesome ink too


BDO says:I have a question about your diet, is that what you eat daily or that is just an example.

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8/12



Great look!

Jack says:This is EXACTLY what I want to be like

November 30, 2010 at 12:57 am

Michael says:Wow bro you are inspiring, the transformation you made is unreal! Keep it up and nice tats

March 8, 2011 at 4:09 am

Dang says:You are my hero

March 14, 2011 at 7:52 am

Cameron says:Inspiration, your awesome!

June 1, 2011 at 2:46 am

jinairok says:Amazing

June 5, 2011 at 4:42 am

Cameron says:WOW thats a lot of sets.

How long must your weight sessions be? 1-5 to 2 hours?

Thanks

June 8, 2011 at 5:23 pm

Duongsays:He has a great physique! And only at 158 lbs too.

June 11, 2011 at 6:17 pm

AO says:Weight sessions shouldnt go any longer than 1 to 1.5 and thats including cardio.

June 16, 2011 at 8:14 am

NF says:What a beast. Some of the sickest tats ive seen, especially his koi fish on his back. FROTHHH

June 18, 2011 at 1:39 pm

NA says:how long did it take you to start seeing results?? nice inc and keep it upp

June 29, 2011 at 6:37 am

GhettoP says:Truly inspiring!

July 29, 2011 at 5:40 pm

esc says:This is TRUE motivation!!! Big props to Woodbridges physique. Great interview

August 2, 2011 at 6:40 am

August 20, 2011 at 7:30 am
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9/12



Shreddery says:Legs?

JR says:height?

August 31, 2011 at 1:54 pm

Vanessa Tibsays:I enjoyed reading your interview.. I especially liked the part where you mentioned how you stay lean by

eating a clean balanced diet! Im not a cardio person either and Im always getting asked how I have

managed to stay lean without it. People need to understand the importance of a clean diet and heavy

weight training! It does wonders to your body and you are a great example of that..

Good luck with your goals and thanks for sharing your workout and knowledge on here..

Simplyshredded.com rocks!!!

September 4, 2011 at 4:46 pm

Michael says:I would like to know what u did in the first place to get that lean, u wouldnt have started looking

shredded like that ?? U must have dieted or done cardio at some stage unless u have ridiculous

genetics.

September 27, 2011 at 4:04 am

brandon thompson says:i am inspired by you i weigh 225 but i want to be shredded like you. i started yesterday.


tonzarepssays:I love how he has ZMA too boost test levels lol. We all know hes shooting half a gram of probably

(by the looks) prop a week. Also on Anavar and probably Clenbuterol as well.

Dont be fooled people, he looks like this because of drugs, which is ok and I support drug use for

muscle building but dont get a false hope of accomplishment, as the drugs were 50% of what youre

seeing.


onefastcobra says:at tonzareps: I only take ZMA and your other average supps and I usually look like that when I cut,

maybe you just dont know what your doing?? yea that sounds better


jerd says:tonzareps sounds mad


go hard says:you look amazing really how i dream to look but to be honost,i dont think this is possible with out

steroids or your genetics is unbelieveble good. If you did it natural way BIG RESPECT ,if you used

steroids respect aswell but then just dont say that clean dieet can get you there. no hard feelings i

hope:)


Jack says:Some fools commenting. He weighs 160, and of course hes in tip top shape all dried out for his

photoshoot It isnt hard to stay shredded like this, but it takes determination. In no way does he

seem drugged up. 9 years of hard training and strict diet. I assume those calling him out have a few

months lifting experience, if that. Realize that drawing such false conclusions with no knowledge is

pathetic.


Dan says:November 28, 2011 at 2:10 pm
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10/12



Great inspiration, love the tattoos.. who was his artist?

Joey says:dude, your tattoos are sick, and your a fuckin beast!!!!!!

December 13, 2011 at 11:23 pm

Andy says:Respect, great work! I was just wondering, Im 5-10, weigh 155 pounds and Im waaay skinnier. How

tall are you?

December 20, 2011 at 3:34 am

Jas says:All the jumping to conclusions about drugs pisses me off. How the hell do you know ? Look at his before

pictures, he was somewhat lean before hitting the iron. Meaning he probably has a fast metabolism

making staying lean easier for him than most. After 9 years of solid dedication to the gym and spot on

nutrition there is no telling what can be accomplished. Negative comments do nothing but show that

you are not dedicated and consistent enough to make it happen for yourself.

January 3, 2012 at 5:52 pm

Anonymous says:No Cardio at all, wow

January 22, 2012 at 9:57 pm

Jac says:

Age?

January 31, 2012 at 3:56 am

Solar Leucine says:well done pham, lol that shoulder press video. Was impressive.

February 8, 2012 at 12:30 pm

Vie says:you look great..keep up the hard work.

March 17, 2012 at 7:11 pm

Tee says:What kind of diet do you follow on your off days?

March 18, 2012 at 2:36 pm

Rob says:3 scoops of JACKED?! Wow, Im surprised you havent had a heart attack.

April 5, 2012 at 1:33 am

Lil Csays:This dude is inspiration to me. Physique, is about where I want to get. Hopefully hard work pays off.

April 19, 2012 at 10:11 pm

Alessandra says:WOW! tHANK YOU FOR AN AMAZING SITE

April 20, 2012 at 7:52 pm

Paul says:His physique and story has truly inspired me. Starting on Monday I will try his workout routine and will

work my ass of in order to get in the best shape of my life. Cheers mate.

May 26, 2012 at 2:29 am
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11/12


12/12


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