VWGTI and the FST-7

[vwgti]

Training log intro:
Going to be doing the FST-7 that @brutus79 put together my split will look like this:
Monday
Flat BB Bench
Paused Decline DB Bench
Incline DB Fly
Incline Cable Fly 7 x 12
Close Grip BB Bench
Seated Cable Pullover
Skull Crushers
Tricep P/D drop set
Rope P/D 7 x 12

Tuesday
Deadlifts
Hack Squats
Leg press drop set
Extensions 7 x 12
Standing Leg Curl
Laying Leg curl 7 x 12
Standing Calf Raises
Seated Calf Raises 7 x 12

Thursday
Military Press
Lat Pull Down
Lat Swing Down
Smith Bent Rows
Close grip Seated Rows 7x 12
BB Drop Set Curl
Hammer Curls
Seated Drop set DB
Preacher BB Curl
Cable Curls 7 x 12

Friday or Saturday
Squats 5 x 5
Lunges
Glute Ham Raises
Weighted Dips
Close Grip Pull Down
Wide Grip Pull Down
Reverse Seated Cable Fly
Bent Fly 7 x 12
Shrugs 45 Plate Fail Set (3)
Arnolds 7 x 12

Gear:
250mg Test Cyp 2x week
125mg Deca 1x week
100MG Dbol ED (25mg every 4 hours) for 2 weeks
Clen 40mcg ED

I know it is a light cycle, but I am not trying to kill it in my first cycle after being off for 2 years.

Usually on TRT, but saving those vials for later.

Goals:
Recover from back and shoulder issue that has put me on the sidelines for a bit and get back to the base that I had. Loose Fat eventually - current cycle is not set up for cutting, but diet will be in check.

 

[vwgti]

Monday August 17 -

Flat BB Bench
Paused Decline DB Bench
Incline DB Fly
Incline Cable Fly 7 x 12
Close Grip BB Bench
Seated Cable Pullover
Skull Crushers
Tricep P/D drop set
Rope P/D 7 x 12

This was a good workout...my arms are still shaking 2 hours later.

 

[Izk]

Lateral delts?
Don't see anything for them specifically.
Also i don't understand why you're doing military press on thursday. Seems odd to do military press with back exercises. Mostly back and bicep being used on that day except for that one exercise.

Edit: Can you link the original split, makes no sense to me to train kegs and then do weighted dips. Would love to read the thought behind it!

 

[kap73]

Lateral delts?
Don't see anything for them specifically.
Also i don't understand why you're doing military press on thursday. Seems odd to do military press with back exercises. Mostly back and bicep being used on that day except for that one exercise.

Edit: Can you link the original split, makes no sense to me to train kegs and then do weighted dips. Would love to read the thought behind it!

Pretty sure friday or saturday is a full body pump by the look of the lay out. So theres a method to the madness in my eyes

 

[vwgti]

Pretty sure friday or saturday is a full body pump by the look of the lay out. So theres a method to the madness in my eyes

You hit the nail on the head @kap73 . It is a full body pump day.

 

[vwgti]

Lateral delts?
Don't see anything for them specifically.
Also i don't understand why you're doing military press on thursday. Seems odd to do military press with back exercises. Mostly back and bicep being used on that day except for that one exercise.

Edit: Can you link the original split, makes no sense to me to train kegs and then do weighted dips. Would love to read the thought behind it!

Here is the original thread and post -

https://thinksteroids.com/community/threads/fst-7.134365600/#post-1312327

 

[Ozzy619]

Here is the original thread and post -

https://thinksteroids.com/community/threads/fst-7.134365600/#post-1312327

I somewhat copied brutus, I changed the split around and a few of the workouts. Keep at it even on the days you feel like shit. I got pretty damn lean and muscular, best routine Ive done so far.

 

[vwgti]

Yesterdays workout:

All are 4 sets of 7

Deadlifts
Hack Squats
Leg press drop set
Extensions 7 x 12
Standing Leg Curl
Laying Leg curl 7 x 12
Standing Calf Raises
Seated Calf Raises 7 x 12

 

[vwgti]

@brutus79 what does your cardio look like when you are doing this?
Today is one of my off days...not sure if I should throw in some light cardio or HIIT...

 

[kap73]

Monday August 17 -

Flat BB Bench
Paused Decline DB Bench
Incline DB Fly
Incline Cable Fly 7 x 12
Close Grip BB Bench
Seated Cable Pullover
Skull Crushers
Tricep P/D drop set
Rope P/D 7 x 12

This was a good workout...my arms are still shaking 2 hours later.

I did this workout today, very good pump really enjoyed it!! Just need to find a training partner lol i did 4x8 every exercise other than the 7x12 as written

 

[vwgti]

Another Killer workout today:
Military Press
Lat Pull Down
Lat Swing Down
Smith Bent Rows
Close grip Seated Rows 7x 12
BB Drop Set Curl
Hammer Curls
Seated Drop set DB
Preacher BB Curl
Cable Curls 7 x 12

I have been on the Dbol for almost 2 weeks now and it is starting to bother me...sides are not fun. WIll be stopping the Dbol on Wednesday.

 

[vwgti]

The pump on this workout was amazing...was really suprised on how exhausted I was on this.

 

[vwgti]

Another great workout:
Flat BB Bench
Paused Decline DB Bench
Incline DB Fly
Incline Cable Fly 7 x 12
Close Grip BB Bench
Seated Cable Pullover
Skull Crushers
Tricep P/D drop set
Rope P/D 7 x 12

For some reason I was not able to put up as much weight this time around like I was last week on some of the sets. Muscles must be a bit fatigued from the last week.

 

[vwgti]

I usually hit the gym in the early morning, but yesterday I was not able to and had to go after work. My feeling is that I get a better workout in the AM as opposed to any other time. Guess that is just what works for me...especially on DL days. Doing DL's in the morning is much easier on my back then after a whole day of work.

Here is the workout for yesterday...today is my off day.

Deadlifts
Hack Squats
Leg press drop set
Extensions 7 x 12
Seated Leg Curl
Laying Leg curl 7 x 12
Standing Calf Raises
Seated Calf Raises 7 x 12

 

[vwgti]

Bring the pain baby! Another workout to exhaustion.

Military Press
Lat Pull Down
Lat Swing Down
Smith Bent Rows
Close grip Seated Rows 7x 12
BB Drop Set Curl
Hammer Curls
Seated Drop set DB
Preacher BB Curl
Cable Curls 7 x 12

 

[jaymaximus]

@brutus79 what does your cardio look like when you are doing this?
Today is one of my off days...not sure if I should throw in some light cardio or HIIT...

LOL...you said cardio

 

[vwgti]

I'm behind this week-- yesterdays workout:
Flat BB Bench
Paused Decline DB Bench
Incline DB Fly
Incline Cable Fly 7 x 12
Close Grip BB Bench
Seated Cable Pullover
Skull Crushers
Tricep P/D drop set
Rope P/D 7 x 12

 

[BioChemBro]

I'm behind this week-- yesterdays workout:
Flat BB Bench
Paused Decline DB Bench
Incline DB Fly
Incline Cable Fly 7 x 12
Close Grip BB Bench
Seated Cable Pullover
Skull Crushers
Tricep P/D drop set
Rope P/D 7 x 12

i started fst-7 2 weeks ago too and loving it

man the feeling at the end of the tricep 7's is unreal!

 

[vwgti]

i started fst-7 2 weeks ago too and loving it

man the feeling at the end of the tricep 7's is unreal!

You like the pump or the fact that your arms are basically useless jello?

 

[vwgti]

Back on schedule - pounded this out this morning:

Military Press
Lat Pull Down
Lat Swing Down
Smith Bent Rows
Close grip Seated Rows 7x 12
BB Drop Set Curl
Hammer Curls
Seated Drop set DB
Preacher BB Curl
Cable Curls 7 x 12