I go to a larger gym and it can still get packed to the point it's shoulder to shoulder but like you said there are just some things are not at home. Glad everything is going good though. Keep killing it.
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- Thread starter ROB581211
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I go to a larger gym and it can still get packed to the point it's shoulder to shoulder but like you said there are just some things are not at home. Glad everything is going good though. Keep killing it.
Yea I felt like I could have used a bit more weight tonight but easing into the chest stuff. But that 7 sets of 12 is no joke. I wanna stick with it for at least 4 weeks maybe up to 8-10 weeks if I like what I see. I have to admit I'm not looking forward to leg day with this stuff. I'm gonna need to be wheeled out
Yup leg day is a tough one, especially compared to arms cause lets be honest whats better than a skin splitting pump on arm day[emoji6]
But it can be brutal, always leaves me breathing hard and pouring sweat. I love it!!
Back and shoulders
Lat pulldowns
100 x 20 warm up
160 x 10
160 x 10
160 x 10
160 x 9
DB shoulder press
80 x 12
90 x 10
90 x 10
90 x 9
Hammer strength row single arm
( weight in plates per side)
3 x 12
4 x 10
4 x 10
4 x 10
Rear delt reverse fly (pec deck)
150 x 12
150 x 12
150 x 12
170 x 9
Dead Lifts
135 x 15 warm up
265 x 13
315 x 11
315 x 11
315 x 10
Side raises
7 sets of 12 with 30s
Straight arm lat push downs
7 sets of 12 with 70lbs
20 mins on the elliptical to finish it all off. Time to get my abs back. This workout straight kicked my ass. Deadlifts went awesome. Pull were solid. Got a few good tips from a friend that was there tonight. Not so sure I'll ever combine 2 big muscle groups like that again on this FST -7. A bit over the top.
Lat pulldowns
100 x 20 warm up
160 x 10
160 x 10
160 x 10
160 x 9
DB shoulder press
80 x 12
90 x 10
90 x 10
90 x 9
Hammer strength row single arm
( weight in plates per side)
3 x 12
4 x 10
4 x 10
4 x 10
Rear delt reverse fly (pec deck)
150 x 12
150 x 12
150 x 12
170 x 9
Dead Lifts
135 x 15 warm up
265 x 13
315 x 11
315 x 11
315 x 10
Side raises
7 sets of 12 with 30s
Straight arm lat push downs
7 sets of 12 with 70lbs
20 mins on the elliptical to finish it all off. Time to get my abs back. This workout straight kicked my ass. Deadlifts went awesome. Pull were solid. Got a few good tips from a friend that was there tonight. Not so sure I'll ever combine 2 big muscle groups like that again on this FST -7. A bit over the top.
Great kick ass workout ROB keep killing it [emoji123][emoji123]
Another leg day. I have to admit I was kinda sore when I got there since I hadn't done any deadlifts in a month. But I still pushed through and got a decent workout in. I'm still working the proper weight I should be using for this workout type.
Back squats
135 x 15
225 x 14
275 x 10
315 x 8
275 x 8
I had to take between 1:30-2:30 breaks because when I rep squats my back pumps aggravate my lower back issues. I would have liked to keep it to 1-1:30 breaks
Leg press
540 x 12
540 x 12
540 x 12
540 x 12
Calf raises
270 for 7 sets of 12 with 30 second breaks
Lunges
Each set was 12 steps
50lbs DBs
3 sets total
Leg extensions
130lbs for 7 sets of 12
30 second breaks
Leg curls
90lbs for 7 sets of 12
30 second breaks
Not gonna lie. I only made it through 10 reps on sets 5-6 and set 7 only got 7 reps.
15 mins on the elliptical to finish it out.
All in all it was a hell of a workout. I normally take my time during workouts to make sure I get the weight reps that I want. The pumps that come from this timed shit is unreal. Plus adding the cardio in at the end has been a great addition. I hate cardio but it does make me feel much better. I think next time I'm gonna just do 275 on the 4 sets of 8-12 with squats. My ego got a little big thinking I could finish out at 315.
Back squats
135 x 15
225 x 14
275 x 10
315 x 8
275 x 8
I had to take between 1:30-2:30 breaks because when I rep squats my back pumps aggravate my lower back issues. I would have liked to keep it to 1-1:30 breaks
Leg press
540 x 12
540 x 12
540 x 12
540 x 12
Calf raises
270 for 7 sets of 12 with 30 second breaks
Lunges
Each set was 12 steps
50lbs DBs
3 sets total
Leg extensions
130lbs for 7 sets of 12
30 second breaks
Leg curls
90lbs for 7 sets of 12
30 second breaks
Not gonna lie. I only made it through 10 reps on sets 5-6 and set 7 only got 7 reps.
15 mins on the elliptical to finish it out.
All in all it was a hell of a workout. I normally take my time during workouts to make sure I get the weight reps that I want. The pumps that come from this timed shit is unreal. Plus adding the cardio in at the end has been a great addition. I hate cardio but it does make me feel much better. I think next time I'm gonna just do 275 on the 4 sets of 8-12 with squats. My ego got a little big thinking I could finish out at 315.
FST-7 chest night with a bit of personalization
Flat BB bench
135 x 6
185 x 3
225 x 3
275 x 1
315 x 2 these were both very clean. Brought both down set and push nice and clean. First time I've put any really weight on in over a month. This was my personalization. Back to regular routine
Incline DB
90s x 12
100s x 10
110s x 8
100s x 9
Incline hammer strength
230 x 9
230 x 8
230 x 8
180 x 10
Incline BB
185 x 10
185 x 8
155 x 12
155 x 12
Cable fly
7 sets of 12 with 30 second breaks
Was just gonna head up for a bit of cardio but decide to push a bit more weight
Seated dip machine
180 x 10
180 x 10
180 x 10
Neutral grip chest press machine
120 x 10
120 x 10
120 x 10
12 mins on the stepper and that's a wrap. Cleaned my diet up the past week or 2 and already seeing changes. Weight is down a tad but I'm bouncing around 200-204 with a 3500-4000 cal diet. Trying to get in the habit of logging all my food again to make sure my intake is on point.
Flat BB bench
135 x 6
185 x 3
225 x 3
275 x 1
315 x 2 these were both very clean. Brought both down set and push nice and clean. First time I've put any really weight on in over a month. This was my personalization. Back to regular routine
Incline DB
90s x 12
100s x 10
110s x 8
100s x 9
Incline hammer strength
230 x 9
230 x 8
230 x 8
180 x 10
Incline BB
185 x 10
185 x 8
155 x 12
155 x 12
Cable fly
7 sets of 12 with 30 second breaks
Was just gonna head up for a bit of cardio but decide to push a bit more weight
Seated dip machine
180 x 10
180 x 10
180 x 10
Neutral grip chest press machine
120 x 10
120 x 10
120 x 10
12 mins on the stepper and that's a wrap. Cleaned my diet up the past week or 2 and already seeing changes. Weight is down a tad but I'm bouncing around 200-204 with a 3500-4000 cal diet. Trying to get in the habit of logging all my food again to make sure my intake is on point.
Shoulders/traps/delts/abs
All non FST-7 sets were 1 minute or less breaks.
Seated DB press
50s x 15 warm up
90s x 10
90s x 9
90s x 8
90s x 8
Upright rows cables
95 x 12
95 x 12
95 x 12
95 x 12
Side raises
45s x 8
45s x 8
45s x 8
45s x 8
Smith machine military press
FST-7 with 135 (7x12)
30 second breaks
Rear delt reverse fly cables
FST-7 with 20lbs per hand
30 second breaks (7x12)
DB shrugs
100s x 10
100s x 10
100s x 10
100s x 10
Hanging leg raises
4 sets of 20
Weighted cable crunches
4 sets of 20 with 60lbs.
Finished it all off with 30 mins yes I said 30 mins on the treadmill. Speed between 3.5-4 and an incline of 5.5.
I'm really liking the feeling after cardio. I'm still not overly fond of doing it yet but it's getting better and better. Weight is holding steady right around 200 and abs are coming around slowly but surely again.
All non FST-7 sets were 1 minute or less breaks.
Seated DB press
50s x 15 warm up
90s x 10
90s x 9
90s x 8
90s x 8
Upright rows cables
95 x 12
95 x 12
95 x 12
95 x 12
Side raises
45s x 8
45s x 8
45s x 8
45s x 8
Smith machine military press
FST-7 with 135 (7x12)
30 second breaks
Rear delt reverse fly cables
FST-7 with 20lbs per hand
30 second breaks (7x12)
DB shrugs
100s x 10
100s x 10
100s x 10
100s x 10
Hanging leg raises
4 sets of 20
Weighted cable crunches
4 sets of 20 with 60lbs.
Finished it all off with 30 mins yes I said 30 mins on the treadmill. Speed between 3.5-4 and an incline of 5.5.
I'm really liking the feeling after cardio. I'm still not overly fond of doing it yet but it's getting better and better. Weight is holding steady right around 200 and abs are coming around slowly but surely again.
Leg day once again
All non FST-7 were 1 minute or less breaks
Front squats
135 x 15 warm up
185 x 12
205 x 10
225 x 8
225 x 8
Leg press
630 x 12
630 x 12
630 x 12
630 x 11
DB straight leg DL
70s x 12
80s x 10
80s x 10
80s x 10
Calf raises
270 x 15
270 x 15
270 x 15
270 x 15
Leg extensions
FST-7 (7x12) 30 second breaks
130lbs
Leg curls
FST-7 (7x12) 30 second breaks
90lbs
Back extensions (machine)
3 sets of 15 with 130lbs
Torso rotation (machine)
6 sets of 15 with 90lbs
Finished it off with 25 mins on the treadmill. 5.5 incline 3.4-3.8 speed.
For some reason I have been struggling getting in my calories on the weekends. During the week is no issue because I'm in a routine but the weekend I just don't seem to eat nearly as much as I need. I still woke up at 201 which is good.
All non FST-7 were 1 minute or less breaks
Front squats
135 x 15 warm up
185 x 12
205 x 10
225 x 8
225 x 8
Leg press
630 x 12
630 x 12
630 x 12
630 x 11
DB straight leg DL
70s x 12
80s x 10
80s x 10
80s x 10
Calf raises
270 x 15
270 x 15
270 x 15
270 x 15
Leg extensions
FST-7 (7x12) 30 second breaks
130lbs
Leg curls
FST-7 (7x12) 30 second breaks
90lbs
Back extensions (machine)
3 sets of 15 with 130lbs
Torso rotation (machine)
6 sets of 15 with 90lbs
Finished it off with 25 mins on the treadmill. 5.5 incline 3.4-3.8 speed.
For some reason I have been struggling getting in my calories on the weekends. During the week is no issue because I'm in a routine but the weekend I just don't seem to eat nearly as much as I need. I still woke up at 201 which is good.
I'm so glad to see you've healed up and are getting back to full bore.
Yea I'm doin much better. I'm still staying away from the heavy stuff for the most part with this routine I got goin on. I did do a few reps @ 315 last week just to make sure I still had it in me lol. But main goal right now is to drop as much BF and keep above 200 before my winter blast. If I can stay above 200 and go into it with single digit BF I'll be happy.
I hope things are getting better for you. How's the back? Still doing a bunch of traveling for work?
Hows my brotha Mel doin? Hopefully you'll heal up nice an quickly. I see @ROB581211 is deff getting back I the swing of things.
The traveling is getting less. I finally have the weekend off. Over the flu. The back is on the mend. Going to the gym first time in like 4 weeks tuesday morning. Gonna keep it light. I stopped the cycle when I tweeked my back and I've been cruising. If I can progress for the next two weeks I'm gonna start another blast. We'll see. Send me some good vibes.
Good vibes are on the way my friend
Your in the right places for good vibes brother. Glad to hear things are slowing down a bit. Get nice and rested and start the grind up again.
Chest night
Incline DB (1 min breaks)
70s x 15
100s x 10
110s x 8
110s x 8
100s x 9
Incline BB (1 min breaks)
205 x 10
205 x 10
205 x 8
Flat BB (1 min breaks)
245 x 8
245 x 8
225 x 9
225 x 9
Incline Hammer strength (45 second breaks)
140 x 12
140 x 12
140 x 12
Cable fly
FST-7 (7x12) 30 second breaks
Weight was between 25-32.5. Started too low so kept adding weight
Body weight dips (30 second breaks)
4 sets of 12
Still had a little extra Pep in my step tonight for some reason and the whole workout only took 50 mins to this point. So I did a few bi exercises
DB preacher curls (45 second breaks)
40s x 15
40s x 15
40s x 15
40s x 15
Overhand curls ez bar (45 second breaks)
60 x 12
60 x 12
60 x 12
60 x 12
Polished it off with 30 min cardio treadmill. 4 incline 3.8 speed. Weight is holding steady at 200+ and had to tighten the old belt an extra notch today.
Incline DB (1 min breaks)
70s x 15
100s x 10
110s x 8
110s x 8
100s x 9
Incline BB (1 min breaks)
205 x 10
205 x 10
205 x 8
Flat BB (1 min breaks)
245 x 8
245 x 8
225 x 9
225 x 9
Incline Hammer strength (45 second breaks)
140 x 12
140 x 12
140 x 12
Cable fly
FST-7 (7x12) 30 second breaks
Weight was between 25-32.5. Started too low so kept adding weight
Body weight dips (30 second breaks)
4 sets of 12
Still had a little extra Pep in my step tonight for some reason and the whole workout only took 50 mins to this point. So I did a few bi exercises
DB preacher curls (45 second breaks)
40s x 15
40s x 15
40s x 15
40s x 15
Overhand curls ez bar (45 second breaks)
60 x 12
60 x 12
60 x 12
60 x 12
Polished it off with 30 min cardio treadmill. 4 incline 3.8 speed. Weight is holding steady at 200+ and had to tighten the old belt an extra notch today.
Fuckin killin it bro!!!! Nice
Fuckin killin it bro!!!! Nice
I was pumped tonight my friend. I had a huge sweet potato about 2 hours before and nice 12 ounce steak with it
Im boiling a bag of potatoes (without the bag lol) right now as we speak. Damn I should have gotten sweet potatoes instead. I love it when Im feeling spot on an everything is going as planned. Theirs nothing like walking around the gym fully pumped with people staring wondering how you look like that an feeling like you own that bitch an everyone in it
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