Summer cycle

[ROB581211]

Shoulders and back

Lat pull downs (45-60 second breaks)
120 x 15
160 x 10
160 x 10
160 x 10

Seated cable rows (45-60 second breaks)
140 x 15
180 x 12
200 x 10
200 x 10

Shoulder press (smith machine) (45-60 seconds breaks)
135 x 18
185 x 12
205 x 12
225 x 10

Upright rows (45 second breaks)
95 x 12
115 x 10
115 x 10
115 x 10

Side raises (30 second breaks)
7 sets of 12 wth 30lbs DB

Straight arm lat push with rope
(30 second breaks)
70lbs 7 sets of 12

Did this whole workout in about 45 mins. Hell of a pump

 

[Mr.B66]

Good to see you're healing up nicely, keep killing it brother your workouts look great!!

 

[jaymaximus]

Shoulders and back

Lat pull downs (45-60 second breaks)
120 x 15
160 x 10
160 x 10
160 x 10

Seated cable rows (45-60 second breaks)
140 x 15
180 x 12
200 x 10
200 x 10

Shoulder press (smith machine) (45-60 seconds breaks)
135 x 18
185 x 12
205 x 12
225 x 10

Upright rows (45 second breaks)
95 x 12
115 x 10
115 x 10
115 x 10

Side raises (30 second breaks)
7 sets of 12 wth 30lbs DB

Straight arm lat push with rope
(30 second breaks)
70lbs 7 sets of 12

Did this whole workout in about 45 mins. Hell of a pump

Thats a lot of volume. How are the injuries feeling after?

 

[ROB581211]

Thats a lot of volume. How are the injuries feeling after?

I honestly don't feel a thing. I made sure to do a warm up and take some ibuprofen before I went. Then I stretched afterwards and in between sets. All seems to be pretty good. I wasn't planning on pushing this hard yet but nothing has seemed to cause any discomfort.

 

[ROB581211]

Leg day

Front squat
135 x 15
185 x 10
225 x 10
275 x 6
315 x 4
Back squat
315 x 8
225 x 12
135 x 20
Leg press (weight in total plates)
8 x 15
10 x 12
14 x 10
18 x 10
Leg extensions
130 x 15
170 x 12
200 x 10
230 x 9
Leg curls
90 x 10
110 x 10
130 x 10
150 x 10

Had a good leg day today. Cut my rest periods way from normal leg day because I was sharing our one and only squat rack with another person. I didn't want to hold them up so I speed it up a bit and just went with the same flow the rest of the workout.

On another note my friend that has helped me in the past with my bench technique was there tonight. I've learned so much from the guy it's crazy. He told me today in his next meet he is going for 2000lbs. Dude has clean 800+ pound squat at 242. He was squatting after I was done and did a walk out at 675 for a double no problem.

 

[brutus79]

I honestly don't feel a thing. I made sure to do a warm up and take some ibuprofen before I went. Then I stretched afterwards and in between sets. All seems to be pretty good. I wasn't planning on pushing this hard yet but nothing has seemed to cause any discomfort.

Glad you're back man. smart, smart, smart going slow too. More weight on the bench would have only been good for the ego. Keep Killin it brother.

 

[ROB581211]

Glad you're back man. smart, smart, smart going slow too. More weight on the bench would have only been good for the ego. Keep Killin it brother.

Yea I probably shouldn't have even messed with the 275 but I did and nothing happened. It honestly healed faster than I expected. But I'm still gonna take a little bit of time before I go start messing with any real weight. Plus I still haven't done any deads yet. Gonna wait until next week.

Hope things have calmed down for you a little. I saw that it's been pretty hectic lately in your log. Interested to see how this new routine works out for you. I'm still undecided if I want to convert over to a strict PLing set up or continue on my current path.

 

[brutus79]

Yea I probably shouldn't have even messed with the 275 but I did and nothing happened. It honestly healed faster than I expected. But I'm still gonna take a little bit of time before I go start messing with any real weight. Plus I still haven't done any dreads yet. Gonna wait until next week.

Hope things have calmed down for you a little. I saw that it's been pretty hectic lately in your log. Interested to see how this new routine works out for you. I'm still undecided if I want to convert over to a strict PLing set up or continue on my current path.

I have never felt so taxed as I do after one of these sessions. I haven't been able to finish one yet. I am giving myself this week and next week to get into things and then I won't leave the gym without finishing... which is shocking because I eat volume for breakfast... but these kinds of heavy weight volume schemes deceptively slaughter you.

the thing I like best? I don't look in the mirror much. The scale means very little to me lately. Fuck all that shit. The kicker? I'm leaning out and maintaining weight... even put a couple pounds on I lost in the last couple weeks. It's about the iron and the numbers- I enjoy the escape from the beauty contest in which I am the only contestant and I always lose. Because the judge hates me. And I am the judge. Unfulfilled eternally be gone.

 

[ROB581211]

Decent little dinner for the night.

 

[jaymaximus]

Decent little dinner for the night.

View attachment 29632

You always have some good ass food Rob. I couldnt eat it though. Between the asparagus AND broccoli no one would let me come around...

 

[ROB581211]

Chest
Incline DB
50s x 25
70s x 15
80s x 12
90s x 12
100s x 10
110s x 9

Flat DB bench
90s x 12
100s x 10
110s x 10
110s x 10

Flat BB
225 x 12
225 x 12

Incline hammer strength
1 plate per side
2 sets to failure. Between 25-35 reps per set

Cable fly
7 sets of 12 30 second breaks

 

[ROB581211]

Arm went rather well.

Close grip
135 x 15
185 x 12
225 x 10
225 x 10
1 min breaks max in this exercise

Standing DB curl
35s x 15
40s x 12
45s x 10
45s x 10
1 min breaks between sets

Dip machine
240 x 10
240 x 10
240 x 10
240 x 10
1 min breaks

Preacher curl machine
90 x 12
90 x 12
100 x 10
100 x 10
1 min breaks

Overhead tri extension on cables
80 x 12
80 x 12
95 x 10
95 x 10
1 min breaks

Ez curl bar curls
70lbs for 7 sets of 12 with 30 second breaks

Skull crushers
90lbs for 7 sets of 12 with 30 second breaks

 

[brutus79]

Arm went rather well.

Close grip
135 x 15
185 x 12
225 x 10
225 x 10
1 min breaks max in this exercise

Standing DB curl
35s x 15
40s x 12
45s x 10
45s x 10
1 min breaks between sets

Dip machine
240 x 10
240 x 10
240 x 10
240 x 10
1 min breaks

Preacher curl machine
90 x 12
90 x 12
100 x 10
100 x 10
1 min breaks

Overhead tri extension on cables
80 x 12
80 x 12
95 x 10
95 x 10
1 min breaks

Ez curl bar curls
70lbs for 7 sets of 12 with 30 second breaks

Skull crushers
90lbs for 7 sets of 12 with 30 second breaks

Those fst7 arm days are puke worthy after those back and forth 7x12's.

 

[ROB581211]

Those fst7 arm days are puke worthy after those back and forth 7x12's.

Yes they are. I was doing good until about set 5 with the curls. After that shit got real fast. I may stick with this for a while and see what happens.

 

[brutus79]

Yes they are. I was doing good until about set 5 with the curls. After that shit got real fast. I may stick with this for a while and see what happens.

Fst leg days are fucking horrible. 7x12's with quads, hams and calves plus 4 sets 10 for each group. Death by legs.

 

[ROB581211]

Another FST-7 workout tonight. I think I'm gonna give this a go for a whole month with everything and see if I notice any big changes in physique. The pump is great at the end once you get everything done. I only take 1 minute breaks between the sets that are 8-12 and 30 seconds or less on the 7 sets of 12. I didn't get to workout all weekend so I felt pretty good today. If figured this would be good for me so I can stay away from the heavy weight for a while. Can't wait for this winter blast though. Just have to stay healthy. I have a few new things in mind for this one. Interested to see how they work.

Incline DB
50s x 20
90s x 12
100s x 10
100s x 10
100s x 10

Flat BB bench
245 x 10
245 x 10
245 x 10
245 x 9

Incline BB
185 x 12
205 x 10
205 x 10
205 x 8

Incline hammer strength
2 plates per side for 3 sets of 10-12

Cable fly
7 sets of 12 (30second breaks)

 

[Skull]

Ya its nice to take a few days off an let the body rest an heal. It always fucks with me though lol. Omg im getting smaller since I took a few days off smh. That's how I always feel but damn, we cant just kill ourselves 365 days a yr.

 

[ROB581211]

Ya its nice to take a few days off an let the body rest an heal. It always fucks with me though lol. Omg im getting smaller since I took a few days off smh. That's how I always feel but damn, we cant just kill ourselves 365 days a yr.

I was forced to so it wasn't by choice but none the less it was some time off. But I know that feeling oh to well. It's ironic too because that's when we grow.

How ya been brother?

 

[Mr.B66]

I really like the FST-7 style workout. That 7 set with 30 sec rest just gives me an incredible pump and i believe growth and hardness are the end result.

 

[Skull]

Ive been doing pretty good ROB. Still kickin ass at the ol saw mill an the gym as well. Cant wait to get my new set up at home. I like the gym an all but our gym here is super small an it feels like everyone is on top of eachother lol. Ill still go though because I just don't have the room for all the equipment that I like to use at the gym.