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Nasty, Freaky, Ugly Size

Montego

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Get Shredded!
Upper loading

Plate loaded Pulldown - 370*9(+1), 360(+40)*9(+1), 270*10(+2)

Stretchers - 7*20/15

Star flat press - 410*9, 360*9

Cable Fly high low - 120*15/12

Behind neck Smith - 225(+20)*7(-1), 185*12(+2)

DB swings - 45*50, 45*30

Hanging knee raise - 4*15
 

Montego

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Lower loading

Maxed out the leg press. It's pretty steep compared to most so, this is plenty of weight lol. Doesn't look too impressive. MIGHT be able to balance another plate on each side at the top but I dunno how secure they would be. Next we add to the foot plate.

Leg press feet high mid - 20(40)*13(-2), 18*17(+2), WM 14(+40)*25(+5)

One leg press - 110(+10)*15(+3), 130(+30)*9(-1)

Seated hamstring curl - 110*13(+5)

Bicep tricep stuff

Knee raises
889a26db0d89cf70d7ee67d225e1cf4f.jpg
 

Montego

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Muscle rounds.

No back today. Gym was packed, fucking new years, and I mean PACKED. The most people I've ever seen in the gym by far. When walking from your car to the gym becomes cardio, you gotta get a handicap tag .

Incline Hammer - 335(+5)*24, 290(+10)*23
Cable Fly - 140(+20)*25
Hammer shoulder press - 260(+50)*23
Lateral with cuff - 30*25, 25*24
Tricep v bar (new cable station) - stack *23, stack *21
Drag curl - 95*24, 95*22

That's a wrap.

Got the bigger elbow sleeves and they're still pretty uncomfortable. I'll keep using them since they were fucking $45 but, they did their job. Just had to fold them over between sets.
 

Montego

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Lower muscle rounds

Took a couple extra rest days to let this knee stop acting up. Didn't help. Fuck it. I've got a feeling it's going to give soon.

Heels high leg press - 14+50(+50)*24, 12+50(+50)*23

Extension - 130(+20)*24

Sissy Squat - bw*24

Lying leg curl - 130(+20)*22

Calf Raise +140*24, 22, 21, 21

DB curl - 35*23, 22

Hanging knee raise - 12*4

Vacuum stretch - 3*10 seconds
 

Montego

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Upper loading

Strength took a bit of a hit today n lost a couple reps on pressing. Meh.

Bb rows - 405*8, 7

Rack Pull - 585*6

Incline Smith - 315*10(-2), 275*11

Hammer flat press - 180*12

Hammer shoulder press - 270*10(-2), 270*7(-1)

Single arm Tricep press down - 50*12, 50*8, 50*6

Hanging knee raise - 4*12

Let's see what the next session brings. Blip on the strength hopefully.
 

Montego

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Off today.

Just eating and doing little errands.

Ordered some brakes and rotors for my car but they were the wrong size in the rear. Had to send those back.

Did some food prep, chicken, beef, steaks, potatoes.

Had lunch with the wife. Lean brisket with red potatoes and green beans.

Did some chores, sweeping, mopping, wiping down counters, laundry, dishes.

Just helping where I can since I've been extra busy with work and clients. My wife is trying to quit smoking soooooo, I'm trying to avoid that hate as well lol.
 

Montego

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Sitting around 261 now. Fully in cruise mode. Sleeping as much as I can. Eating on time and on plan. I'm fatter then I've been in about four years right now. Not super excited about that but, can't carve a pebble as they say. I haven't tried to push my weight this high, this loosely in years but, I trust the coach so I just follow the plan. The biggest reason I'm not overly worried is the fact that strength keeps increasing. Even in a more natural hormone state stop, if that's happening, good things will surely follow. I'm not really sure what I'll do post contest as far as off season. I love being big and strong AF but, I also like to see my abs relaxed lol.

Lower loadings

Strength didn't drop on lower. Picked up some reps in the squat. I moved my target rep range on my first movement for legs a few weeks back to see how they would respond. So far I like what I'm seeing so, I'll continue to keep it in the higher reps instead of 6-10. I'll move them back heavier soon but, I needed to work out the mind muscle connection to my glutes and hams a bit as well as the fact that, I've maxed out the safety squat bar in the 6-10 range and I didn't want to have to ditch it before prep. Also did upper pump. Getting fat. Needed to burn some calories.

Safety Squats - 405*16(+1), 405*12(+2)
Duck squat - 320(+20)*15, 320(+20)*12
Lying hamstring curl - 90kg*12 (very easy but cramped as usual)
Adductor\Abductor - 190*11/12, 150*13*15
Calf Raise - 150*22, 21, 19, 16
Hanging knee raise - 2*12
Vacuum stretch - 2*15 seconds
Preacher machine - 75*12, 11, 10, 9
Upper pump
 

ROID

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405 * 16

Wow

You?re just running HRT dose of test ?
 

HFO3

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Monte is a lot of things, one of them is ?a machine? the dude doesn?t fkk around in the gym.


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Montego

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Monte is a lot of things, one of them is ?a machine? the dude doesn?t fkk around in the gym.


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Thank you!
 

Montego

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Upper Muscle Rounds

I started warming up on the high row and just wasn't feeling my lats so, tried a new machine today for my "row" movement. It's a Star brand "vertical row". Basically just a seated Incline row with multiple grips but, they are all very narrow which is why I never use it. Decided to find the lowest grip, which is also angled out slightly, a try. These felt really good. Big big stretch and as long as I pulled all the way to my chest, I felt them. Sometimes you gotta adapt. I've got about five more pins on the stack for this machine so, not much room to improve but, we'll see. Along with the row, my presses were all different due to how many people were there. Meh


Vertical row - 105kg*27, 105*24
Close grip pull down - 16*24(+2)
Hammer flat press with pad - 180*26, 180*24
Cable fly - 190*23
Star shoulder press - 270*23
1 arm Cable lateral w cuff - 30*27(+4)
Hammer shrug - 225*23
Bb curl - 95*23(+1)

Not bad. Can always be better.
 

Montego

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Lower muscle rounds

Tired. Recovery is starting to suffer a bit this last week. Still sore a tiny bit today from Squats on loading day when I would typically be fully recovered. This also happened last week as well if I remember correctly. If I'm still lagging here in the next few days I'll be going back to eod training if not more rest then that. I removed REAL a working set today due to this.

I misread my log book, didn't increase weights on my thigh movement to start the training.

Leg press high close - 14*27(+1), 6*32(very slow, paused at the bottom)
Extension - 150(+20)*23
Seated leg curl - 115(+5)*23 cramp ended set as usual
Adductor laying back - 90*23, 22
Calf press - 280*23, 22, 22
 

Montego

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Plan updates.

Going to start tightening up a little bit before we start prep.

Had some carbs pulled, mostly from the final meal of the day on training days.

And, 6 30 minute sessions of cardio... Fuck lol.

Time to lose a little chub.
 

Montego

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Lower loading.

Got called to work yday unexpectedly so I missed legs. Got them done today but, only had three hours of sleep so it wasn't stellar. First top set was disappointing so, went a tiny bit lighter and smoothed out tempo.

Leg press mid stance - 18+50(+50)*12, 14+50*15, 10+50*20(widowmaker)
Duck leg press - 4*25(+5), 4*20
Sldl (subbed in hammer single leg Sldl) 135*9, 7
Adductor - 170*18, 15
Calf Raise - 160*20, 17, 15, 12
Preacher single arm curl - 35*15, 12, 10, 9, 7

No cardio today. My off days for cardio will be the days I train legs. No need to beat them up any more then I already did
 

Montego

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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
 

Montego

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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.
 

Montego

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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
 

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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?
 

Montego

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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?
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.
 

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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
 

Montego

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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
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.
 

Montego

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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.
 

Montego

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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!
 

Montego

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Off today.

Knee feels about the same. No increase in pain besides what I always have felt over the years after a leg day.

Tomorrow is upper muscle rounds, then I'll add a rest day before lower muscle rounds.

Rehab today -

Ice

Massage gun

Inversion table

Jet tub

Cold shower

Bpc157 is on the way.
 

Montego

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Ninja grill arrived! Fucking sweeeeeewt!

Air fried some sweet potato tots. Perfect!

Zero oil just cooking spray.

Gonna grill up some chicken here soon to see how it goes.

Also, posing trunks arrived. Wooptey doo.
 

Montego

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Lower muscle rounds

Knee still feeling decent after training. Continued with lighter loads and an overly controlled approach.

Pin selector leg press feet high close - 270*26, 210*24, 210*22

Leg extension - 110*25

Lying leg curl - 60kg*25

Adductor rest pause - 130*18, 12, 9

Abductor rest pause - 130*19, 14, 11

Calf Raise - 280*25, 23, 22, 21

Triceps overhead extension - 30*25

Hanging knee raise - 5*20

Cardio done post workout since I slept in and ate late.

Update pic from yday(Tapatalk won't let me upload some of them since I'm only in my trunks). Little over eight weeks into my cruise atm so I'm pretty soft. We pulled food down about ten days ago and I dropped eight lbs pretty quick then slowly declining from there. These were at 251.6.
0e1f989bc576bca1c39a22e9a7c868a2.jpg
 

Montego

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Upper loading

Worked late into this morning. Slept till 130. Didn't have my typical first meal since I wanted to beat the gym rush. Drank egg whites, had bread and pb.

Chest supported t bar row - 4+25(+25)*10, 8, 3*12
Snatch grip rack pull - 405*14
Incline hammer - 385*9, 6, 295*10
Cable fly - 180*12
Smith high Incline press - 275*6, 225*10
Bb shrug pulling against stops - 225*12, 10
Preacher Curl - 45*15, 13, 11, 9
Rope curl - 60*15, 13, 12, 10
Hanging knee raise - 4*15
 

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Ninja grill arrived! Fucking sweeeeeewt!

Air fried some sweet potato tots. Perfect!

Zero oil just cooking spray.

Gonna grill up some chicken here soon to see how it goes.

Also, posing trunks arrived. Wooptey doo.

We just got a ninja air fryer as well. Freaking love it. Definitely worth the $200+ we spent on it.


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Montego

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Lower loading

High reps,slow and controlled. Rest was shorter then usual which gassed me hard by the time I made it to stiff leg deads.

Leg press mid stance - 12*20, 20, 17

Duck leg press - 3*17, 15

Sldl - 405*6, 315*10

Adductor - 110*20, 19

Abductor - 110*20, 18

Calf press - 2102*25, 23, 22, 20

Ab machine - 125*15, 14, 13, 11
 
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