Pham Vu Interview

– Tell the readers some brief details about you before we get started.

Everyone might know me as Pham Woodbridge but my real name is Pham Vu. Everyone that saw my interview on simplyshredded misread the content “Woodbridge” which actually was the city I was living in at the time of the interview. Now that we’ve got all that cleared up, I was born and raised in Northern Virginia and now residing in Southern California. Before I became a Fitness Coach, I managed a chiropractic/ physical therapy facility.

– How and when did you get started in health and fitness

As a teenager I was always intrigued by all the fitness icons and their amazing physiques. It wasn’t until I ran in to a high school friend during the summer of 2001 that I found the push I needed to start my transformation. Seeing his unbelievable change from tall and scrawny to a lean and muscular build helped push me to take that leap and start picking up the weights. I will be forever thankful to my good friend Thanh for getting me into the world of bodybuilding. It has helped changed my life in so many positive ways beyond just physical appearance.

– What mistakes you used to do when you began?

Where do I begin! Bad form, bad nutrition, and lack of sleep. Another huge mistake I think we can all relate to was running to the supplement store and buying anything and everything I heard worked well without doing any type of research. Do your homework and start your fitness journey with solid information and by pass a lot of waste time and money.

– What is your diet like?

Meal 1: 7 egg whites, 1 cup oats, 1 tbsp peanut butter.
Meal 2: 7oz ground turkey, 1 sweet potato, ¼ avocado.
Meal 3: 7oz lean steak, 1 sweet potato, ½ avocado.
Meal 4: 7oz ground turkey, 1 white potato ¼ avocado.
Meal 5: 7oz tilapia, 1cup broccoli.
Meal 6: 7oz tilapia.

– What is your typical workout routine?

Monday: Quads and Hams.
Front Squats- 6 sets x 8-10 reps.
Hack Squat Machine- 4 sets x 8-10 reps.
Walking Dumbell Lunges- 4 sets x 10-12 steps each leg.
Leg Extensions- 3 sets x 12-15reps.
Straight Leg Deadlifts- 4 sets x 10-12 reps.
Seated Leg Curls- 4 sets x 10-12 reps.
Standing Single Leg Curl- 4 sets x 10-12 rep each leg.

Tuesday: Chest.
Incline Dumbbell Press- 4 sets x 10-12 reps.
Flat Barbell Press- 4 sets x 10-12 reps.
Flat Dumbbell Press- 4 sets x 10-12 reps.
Incline Dumbbell Flys- 4 sets x 12-15 reps.
Pec Deck- 4 sets x 12-15 reps.
Cable Flys (downward motion)- 4 sets x 12-15 reps

Wednesday: Bis and Tris.
Straight Barbell Curl- 4 sets x 8-10 reps.
Dumbbell Hammer Curls- 4 sets x 8-10 reps.
Alternating Cable Curls- 4 sets x 8-10 reps.
Ez-Bar Preacher Curls- 3 sets x 8-10 reps.
Close Grip Bench Press- 4 sets x 8-10 reps.
Ez-Bar Cable Press Downs- 4 sets x 8-10 reps.
Dips- 3 sets x 20 reps.
Rope Extensions- 3 sets x 12-15 reps.

Thursday: Back.
Deadlifts- 8 sets x 8-10 reps.
Bent Over Barbell Rows (regular grip) – 4 sets x 10-12 reps.
Bent Over Barbell Rows (reverse grip) – 4 sets x 10-12 reps.
T- Bar Rows (close grip) – 4 sets x 10-12 reps.
One Arm Dumbbell Row- 4 sets x 10-12 reps.
Seated Cable Rows- 4 sets x 10-12 reps.
Good Mornings- 3 sets x 12-15 reps.

Friday: Abs and Calves.
Hanging Leg Raises: 4 set x 12-15 reps.
Windshield Wipers- 3 sets x 12-15 reps.
Cable Crunches- 4 sets x 15-20 reps.
Russian Twist with Medicine Ball- 3 Sets x 20 reps.
Donkey Calf Raises- 3 sets x 20 reps.
Standing Calf Raises (pointing toes forward, in and out) 3 sets each direction x 12-15 reps.
Seated Calf Raises- 3 sets x 20 reps.

– Which are your top 3 exercises and why?

Squats, pull ups and the bench press in my opinion are three of the most beneficial exercises. The squat is an awesome full body exercise. It mainly targets the quadriceps and engages the core to stabilize the bar. Pull ups are great for building the lats and biceps. The bench press is great for building the pecs and triceps.

– How do you keep motivated?

Seeing all the amazing physiques around the world makes me push harder every day to be bigger and better than I was the day before.

– What is your favourite body part?

I think my abs are definitely my strong point so one of my favorite body parts. I was blessed great shape and almost symmetrical lines.

– What is your favorite healthy meal?

My go-to meal is Persian or Greek chicken kabobs with white rice. Seasonings and flavors are amazing and a smart healthy choice if you are on the go and not meal prepped.

– What is your favorite cheat meal?

My weakness is definitely pizza. It difficult to turn down a few slices of cheese and pepperoni!

– Do you do cardio? If so, what type of cardio?

I only do cardio for competition prep. The most effective cardio for me is 30 minute sessions of walking on a treadmill at a slow speed.

– What supplements do you use?

Optimum Nutrition Opti-Men, Optimum Nutrition Whey Isolate, Evogen Cell KEM, Evogen EVP, Evogen Glycoject, Prolab Beta Alanine, Vitamin Shoppe Fish Oil, Metamucil.

– What is the best advice you have ever been given?

I read this quote somewhere a while back and it really hit home to me. “Do what you love and you will never work a day in your life.” I am now doing just that and enjoying life to the fullest.

– Other hobbies a part from fitness?

Aside from bodybuilding I am into surfing, snowboarding, playing football and riding motorcycles.

– Favorite fitness models, athletes or bodybuilders? Inspirations?

Arnold Swartzenneger, Phil Heath, Hide Yamagichi, and Dexter Jackson are some of my favorite bodybuilders.

– What are the most important tips you would give to our readers to achieve a Top Physique?

1. Build a strong foundation of a well-balanced diet, training regimen and get an adequate amount of sleep.
2. Always use proper form and technique.
3. Consistency is key.

– Any quotes that describes your way of thinking?

“Work in silence, let your success make the noise.”