780 Reasons You Should Know Cocoa Espresso

Training
661


Alex, the sign was taken down so I’m hoping everything’s better now. Their garage door was closed (that’s not common) so I didn’t disturb them.
No problem for the demo, hope you like it. It’s awkward with a plate 25# or bigger but it’s good for the back. I was finally able to do them again today. I even turned it into an extended set by starting off with the 25# plate behind my head, then when I got tired, put the plate at my chest and continued. Very nice.
As for the graduating thing… uhm, government class is looking a bit iffy lol
I’m doing great in my other 5 classes, but my government class is so disorganized and has a terrible professor, I can’t make any promises

I took a pic this morning but my camera’s upstairs and I’m too lazy to get it so I’ll post this instead. It was two days off from training anyway, not much progress to post.

Today was chest/back. I had a great time, I <3 training
**Bolded sets aren’t PRs, just swtiching up the formatting lol

Rear delt flys
4 sets of 10 with 20# DBs (I like doing rear delts before benching, evens out my strong anterior delts)

Decline Bench
65 x 12; 95 x 12; 115 x 8 x 2

Incline Fly
15 x 12; 25 x 12; 30 x 12

1-arm Pec Deck (weight is per arm, alternated with no rest)
45 x 12; 60 x 12; 75 x 12; 80 x 11 ← That actually is a PR

FST-7 Cable Crossovers
50 x 12; 65 x 12; 80 x 12 x 5 for the rest of the 7 sets

Assisted Pull-ups

BB Row
Bar x 15; 65 x 15; 95 x 10; 105 x 10

Pendlay Rows
65 x 12; 95 x 12 x 2; 105 x 10

1-Arm DB Row (Slow and controlled reps)
45 x 12; 60 x 12 x 2 … gloveless :smiley:

T-Bar Row
55 x 12 x 2; 45 x 12

HS Lat Pulldown
70# per arm x 12; 2 plates per arm x 11 x 2; 1 plate per arm x 20

HS High Row
1 plate per arm x 15; 70# per arm x 11 x 3– Wow I was dead by here, I stared at my notebook for 5 minutes trying to figure out what the hell I wrote

FST-7 HS Iso Row (Chest-supported)
Started with a plate and 25# per handle
By 3rd set, had to do a Nascar tire change and change it to 1 plate and 15 pounds per handle
7th set I took off the 15 pounds on both and finished with just 45# per arm

So yeah, I brought back FST-7. With the Insulin Advantage, I’ll be able to support the hard work and actually get the gains that one would expect from it.
I do love FST-7… just scares the shit out of me

662

Legs are looking awesome! BB rows and then Pendlay Rows, nice! not too mention the other rowing, hey how the hell do you bold things anyway?

663

Thanks, legs will look more awesome tomorrow after I train 'em. Nom.

To bold:

[.b] WORD(s) that you want to bold [./b]

Just leave out the periods.

Feel free to practice in my log lol

664

I dig your avi, cupcake.

I mean…

Nice training, and stuff.

you know…

665

BRAZILIAN NUTS

666

Now that is a gorgeous ass.

I bow to the Volume Queen.

667

OMG

668

I dig your avi too Edge, I always wanted to be the cupcake to a real life Viking Superhero!

LMAO at all the bolded comments
<3

I forgot to add that I did back extensions superset with weighted crunches. It was bothering me that I didn’t add it, so I added it. K?

Now that my back is finally healed up, I gotta get the core tight again.

669

sweeeeeeet training, girlie! Yeah basic html! :wink:

670

what’s FST-7??
sounds like a rocket ship!

671

WAHOO double POST!!

672

ROFL wow, you ladies are superb. Making me smile in the morning. Before class at that.

L, thank you, it was an awesome sesh.

Brute, FST-7 is when you do 7 sets of an isolation exercise (done for 8-12 reps) for a muscle group, with 20-30 seconds between sets, drinking water during the rests and stretching/pumping the working muscle. It’s a technique that’s good for bringing up lagging bodyparts.

673

I had a seizure reading your last workout.

and yet you look freakin hawt. love the thighs!

674


This was the pic that I was too lazy to get yesterday. Eh.

Legs today.
I wanted a lot more volume, but had to back off a little for the back. It’s all gravy though, legs are dead. I almost tumbled down the steps when I got home, my legs are so tired.

Front Squats- Oly grip (I love how it sounds like Polygrip. I won’t stop saying it this way)

65 x 8
95 x 5
115 x 4

Numbers were a lot suckier than I hoped for. I thought that maybe I overdid it with the wrist mobility warm up, but then I remembered that I wasn’t wearing my gloves. The gloves I have also provide wrist support. So I put them on for the last two sets:

95 x 8
100 x 6

Felt good. I’m way too stubborn to switch back to arms crossed over, but my quads can deal with a heavier load. They got toasty though, which is all a girl can ask for.

RDLs
95 x 12
135 x 12
Switched grip to mixed grip
155 x 12
165 x 10
135 x 10 - Double overhand grip; however grip died. Doe.

I hate using mixed grip for hamstrings, but halfway through the sets, I set the bar down quickly and reversed my grip. I just feel like one hamstring gets worked more than the other in mixed grip.

Leg Extensions
130 x 15
150 x 13 x 2
150 x 11

FST-7
Prone Leg curls
FACK!

FST-7
Leg Press
8 total plates… hurt like hell but will use 10 total plates next time.

I wanted to do more but I really didn’t want to push my back. Did some back extensions superset with leg raises and hobbled out.

675

laugh Rocket ship. grin

I didn’t know what it was either; to be honest it sounds perfectly awful. Like mini-GVT but for only one body part with even less rest, oof. But I’ve seen the pictures, and can’t argue with its efficacy.

Edit: I know exactly what you mean about mixed grip stiff legged deadlifts. It totally feels like one hamstring gets cheated.

676

Very nice leg session. Glad the back wasn’t hurt :slight_smile:

677

Toasty quads. Ohhhh yeahhhhh. :smiley: (Just to clarify, are you doing 8 plates a side or altogether on the leg press?)

678

nice quads! Ahh I see you’re doing FST7 like teh Count, awesomeness

I’ll be following along :slight_smile:

679

Kris, it is perfectly awful. Even the pump between sets hurts. But it’s great. I probably stopped doing it before because of the combination of fear and not getting the full benefits of the technique. Now that I eat more peri-workout, I can get even better results IMO.
Yeah I usually don’t cave into my ego for using mixed grip when training hamstrings, but I wanted to lift more pout

Thanks Aqua, trying to be smart with my back.

Damn L, now I feel weak ;(
8 plates total. I don’t think I’ve ever done 16 plates. 14 plates x 15 most likely.
Screw it! Lanels screwed up my ego. 12 plates on next FST-7 leg press!

Trav, Count actually took FST-7 from me.
And whenever Count gets back on TN, I’ll deny that I told that lie… naturally.

680

Babe, you never know with you!! But I would’ve been stunned if you’re repping 720 on your last exercise! I never leg press at the end of a workout, so I have no idea what my capacity would be. Just wondering what I had to do to keep up with you! :stuck_out_tongue: I love your big ego… you walk like this 'cause you can back it up… don’t make me sing. :wink:

Also a PSA: don’t go overboard on my account. Hurt my back on the leg press, don’t want the same to happen to you. :frowning: