Nasty, Freaky, Ugly Size

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  1. #316
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    Upper Muscle Rounds

    Fasted cardio this morning was neighborhood walk. Wore a fit bit to try and track heart rate and keep it elevated enough to matter.

    First meal -
    6 whole eggs
    1 avocado
    3 1/2 slices of toast (90ish g carbs)

    Training - intra - 50g hbcd, 12g eaa's, 8g Citrulline, 5g creatine

    Partial Pulldown - 14(+2)*25, 14*22
    Close grip Pulldown (leaning back) - 18*23
    Dip Machine - 360*23(+1), 290*23
    Reverse grip dip, facing machine - 185*23
    Smith shoulder press - 185*23
    Dual handle face pull - 70*23
    Bb shrug (straight sets) - 225*15, 13
    Triceps extension - 30*23, 22
    Bb curl - 70*22, 21
    Hanging knee raise - 4*15

    Post workout -
    12oz egg whites
    1 packet oats
    1 banana
    2tbsp pb

  2. #317
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    Lower muscle rounds

    Low close leg press - 12*25(+2), 10*24(+1)
    Squat machine lunge (new) - 50*24(grinder)
    Reverse hack sldl (new) - 50*27
    Calf press (new machine) - 260kg*25, 23, 22
    Adductor/Abductor leaned back - 130*25/58
    Ez bar cable curk - 110*22
    Dual cable curl - 60*25
    Single arm dip machine - 50kg*25
    Hanging knee raise - 5*12-15

    Tired from a twelve hour shift but, got it in.

  3. #318
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    Upper loading

    Sore all over today. Upper back, delts, arms, just everything. I think it's my bodies way of saying I need a cruise week. Strength has dropped a tiny bit on a couple exercises this week but, has improved on others. Could be the reduction in food too. Will see what the coach says.

    Plate loaded Pulldown - 380(+10)*8(-1), 320*9, 270*12
    Low Cable Row - stack *11(-2)
    Star Chest Press - 360(-50)*10, 270*11 drop 180*1
    Cable fly - 100*15, 13, 11
    Behind neck Smith - 225*5(-2), 185*9
    Behind the back shrug - 225*12, 10, 9
    One arm extension - 40*15, 15, 8

  4. #319
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    Still updating these? I’ll read through them soon, doing fortitude myself! I see you do some kind of modification due to injuries?

    Are you using the logbook at the end of the ebook or do you have your own?

  5. #320
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    Quote Originally Posted by Delt123 View Post
    Still updating these? I’ll read through them soon, doing fortitude myself! I see you do some kind of modification due to injuries?

    Are you using the logbook at the end of the ebook or do you have your own?
    Yeah I'm still updating but took this week off.

    I use the template from the ebook but, I put it all in a spreadsheet and adjusted the columns so I have more room to write.

    I put those in a binder and use that.

    And yeah, my break atm is due to a knee that's been giving me issues since before Christmas. Finally decided to take a break again and give it more time.

    FT has been awesome. By far my favorite training program I've used and I've used a lot lol.

  6. #321
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    Aah yeah I will adjust the columns too, they’re pretty small!

    I’m enjoying FT a lot too! Are you programming muscle rounds and pumpsets? Or do you really do them ‘on the fly’ as Scott recommend? I have a hard time to not program them lol

  7. #322
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    Quote Originally Posted by Delt123 View Post
    Aah yeah I will adjust the columns too, they’re pretty small!

    I’m enjoying FT a lot too! Are you programming muscle rounds and pumpsets? Or do you really do them ‘on the fly’ as Scott recommend? I have a hard time to not program them lol
    Muscle rounds absolutely.

    Pump sets I don't log but, I do typically use the same exercises but, might vary the intensity technique with 1.5 reps, 21's, Partials, even drop sets from time to time.

  8. #323
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    Back to the regular scheduled program.

    Upper loading -

    Decent. Strength was the same as last rotation on this grouping. Pulled my second loading set for a rest pause on a couple exercises just to get a little more failure.

    Bb row - 405*8, 315*12/5/3(rest pause)
    Rack Pull - 495*8, 405*12
    Incline Smith - 315*10, 225*12/6/3(RP)
    Flat press machine - 180*15, 13
    Hammer Shoulder Press - 270*6, 180*12/5/3(RP)
    Close grip Smith - 225*6, 135*12/6/4(RP)
    Reverse Pec Deck - 180*18, 15, 12

    Cardio later on.

    Tomorrow is rest then, we'll feel out the knee Wednesday. Might need to tweak the approach.

  9. #324
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    Lower day.

    Decided to keep weights light and get in more volume with higher reps as well. I fucking hate training like this but, I didn't have much knee discomfort at all. I suppose I'll keep this in play until I get and use up the bpc.

    Safety Bar squat - 225*25, 25, 25
    Split squat - 25*15, 15, 15
    Leg extension (one leg at a time - - 50*18, 18, 18
    Calf Raise - 290*25, 22, 20, 20
    Knee raise - 5*20
    Upper pump after.

    Adding the upper pump back in for a bit since my lower day will be less intense. Recovery shouldn't be an issue I believe but, I'll be tracking it.

    Gh was added back yday. 3.3iu ed. Will increase this a little bit at a time, up to probably 6 units per day.

    Time for cardio!

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