Yeah i’ve used it for quite a while but recently took some time off of it for the past few months (felt like i was getting too used to it) but I am trying to come up with something that is like GVT FST7…gonna be sick
[quote]Hintonshawn88 wrote:
Yeah i’ve used it for quite a while but recently took some time off of it for the past few months (felt like i was getting too used to it) but I am trying to come up with something that is like GVT FST7…gonna be sick[/quote]
Did you do reloaded and preloaded versions of FST-7?
I’m not entirely too sure, my buddy who I used to workout with kinda just started throwing the concept in and we just rolled with it but we loved it…
Blaze, you’re stretching and getting water in right? And, you gotta HAMMER these sets…I KNOW you can do this heavier than 20. Try 20 for the first 3 sets then 30 for 3 sets and kill it with 40 for set 7.
3 sets of 12 at 20
3sets of 10 at 30
1 set of 6-8 at 40
Personally though, I love fst-7 for rear dealt machine flies…the rear delt needs as much love as it can get. The rear delt is key for stabilizing db flies AND make you look a hell of a lot wider…lateral delts are great for width and all…but a set of developed rear delts…
[quote]Ct. Rockula wrote:
Blaze, you’re stretching and getting water in right? And, you gotta HAMMER these sets…I KNOW you can do this heavier than 20. Try 20 for the first 3 sets then 30 for 3 sets and kill it with 40 for set 7.
3 sets of 12 at 20
3sets of 10 at 30
1 set of 6-8 at 40
Personally though, I love fst-7 for rear dealt machine flies…the rear delt needs as much love as it can get. The rear delt is key for stabilizing db flies AND make you look a hell of a lot wider…lateral delts are great for width and all…but a set of developed rear delts…[/quote]
I’m drinking water between every set(walk to water fountain, get drink, walk back, start next set, puts rest between 30-45 seconds every time). What sort of stretching do you mean? I’m stretching a muscle out after working it, but not doing DC style extreme stretching, if that’s what you’re asking.
You’re supposed to add weight as you go along? I was under the impression it was to failure, and you were supposed to drop weight to allow you to stay in the required rep ranges. Guess I may have been doing it wrong?
I usually hit rear delts decently by hitting incline rear delt flies for high reps (Meadows style), I just wanted to give lateral delts some extra work as I feel like they’re my weakest delt head. Unfortunately we don’t have a rear delt machine at my gym.
You are supposed to stretch whatever muscle your working in-between the rest periods during your 7’s
that deadlift was so close! you need to add some glute bridges and cable pull throughs to strengthen your hips.
good job 
[quote]nlmain wrote:
that deadlift was so close! you need to add some glute bridges and cable pull throughs to strengthen your hips.
good job :)[/quote]
Hmm may have to try that. Either that or start alternating in rack pulls to work the lockout.
Thanks!
Yesterday’s Chest/Tri Session
Incline DB Press
75’sx8
80’sx8
85’sx8
90’sx4 +1 forced
Flat BB Press
185x5
190x5
195x5
200x5
205x3 +1 forced
Skullovers
45’sx8
45’sx8
45’sx8 (last set kinda sloppy)
Incline Flies
40’sx10
40’sx10
45’sx10
Incline Skulls
65x12
75x12
85x8 rep PR
Cable Crossover FST-7
50 per handx12 (x7)
Started these off, and wasn’t sure I liked them after the first set, as my ant delts felt like they were taking over on the movement, but they soon tired and my chest had to take over. Ended up with a crazy pump and a dead chest.
One extra rep on set 4 of bench, one less rep on incline dbs. Ugh. My eating is still way down, pretty sure I’m hitting between 2500 and 3300 most days. Chances are, my pressing woes are related to that lack of calories. Suprised I haven’t last any weight, guess that just shows my body is getting used to retaining this level of weight.
I remember when I used the Iso Row for FST-7.
Sad to say, the last few sets I was just trying to get through as quickly as possible. Probably looked like a flailing fish out of water. That was painful.
Ooh, you know stretchers? The Meadow stretchers?
Try FST-7 with them. It’s kind of a more compound movement, but the pump is so ridic.
Did you change your bodypart split?
[quote]Nikki9591 wrote:
I remember when I used the Iso Row for FST-7.
Sad to say, the last few sets I was just trying to get through as quickly as possible. Probably looked like a flailing fish out of water. That was painful.
Ooh, you know stretchers? The Meadow stretchers?
Try FST-7 with them. It’s kind of a more compound movement, but the pump is so ridic.
Did you change your bodypart split?[/quote]
Haha yeah it was pretty rough. Had a crazy lat pump. I’ve never tried stretchers. I’ll have to try them sometime soon to figure if I want to go FST-7 with them.
I didn’t change my split, just added an extra shoulders day in last week.
Shoulders/Traps/Abs
Seated DB Press (3/4 lockout, constant tension style)
55’sx8
60’sx8
65’sx8
70’sx8
Max-Rack Reverse Grip Press
95x10
105x10
115x10+2 forced
Leaning DB Laterals
35x12
35x12
35x12 (all sets controlled, best this weight has ever felt. Might go to 40 on the top set next week)
UG Barbell Front Raises
60x12
70x12
70x12
Rear Delts on Inc. Bench
30’sx20 PR
30’sx20
30’sx20
Went from 20’s to 30’s and only got 5 less reps (though form got a little worse), pretty happy with that.
Max-Rack Shrugs
225x5
275x10
315x10
355x10 PR
225x27
FST-7 Lateral Raises
35x12
30x12
30x12
30x12
20x12 (too easy at start, but started really slowing the reps down and it became a struggle to get all reps)
20x12
20x12
Face Pulls on lat pulldown
90x12
100x12
110x12
DB Shrugs (done one hand at a time)
100x12
110x12
Pulldown Cross-overs
50x10
60x10
70x10
V-bar Pulldown abs
90x12
100x12
110x12 these didn’t feel that great today.
Long ass session. Between everything, talking to a couple trainers and other lifters, spent nearly three hours in the gym. Wore a baseball cap for the first time to the gym, liked it. Probably will keep doing so. Delts were looking and feeling good today. Had a really solid pump.
No vids or pics or anything of you in the baseball cap? Oh…;(
I’m liking the volume… a lot. Vedy nice.
Long ass session? No kidding lol. Volume to the max. You best be matching that training volume with eating volume.
[quote]Nikki9591 wrote:
No vids or pics or anything of you in the baseball cap? Oh…;(
I’m liking the volume… a lot. Vedy nice.[/quote]
Sorry! I’ll try to get one soon.
I liked the high volume as well. I feel like my shoulders have been responding well to it also.
[quote]AquaCruzer wrote:
Long ass session? No kidding lol. Volume to the max. You best be matching that training volume with eating volume.[/quote]
Haha. I’m working on it. Not exactly eating clean right now, but I’m getting in a halfway decent amount of cals.
Did arms today instead of legs because I was way tired and only got 5 hours of sleep. Legs tomorrow. Popped two caffeine pills to keep myself going pre-workout.
Arms
BB Curls (no body english at all)
85x10
90x10
90x10
95x10+ 2 forced.
Felt good. I’ll try to add 5lbs a week and keep form tight.
Close-grip Bench (suicide grip)
175x5
185x5
195x5
205x3 +1 forced
Hammer Curls (no body english)
45’sx6
50’sx6
55’sx8
Strict Skullcrushers
90x8
90x8
100x8
2 handed Hammer Conc. Curls
70x16 (8 with each hand on top)
75x16
80x16 PR
DB Unilateral Floor Press
65x17
65x20 PR These were rough. lol.
Spider Curl FST-7
65x12
65x10
60x8
55x10
55x10
55x10
55x8 +2 partial reps
Holy Bicep pump
Pressdown FST-7
170x10
170x10
170x10
160x10
160x10
150x10
150x10
Lots of improvement here. Last week was 170,160,150,150,140,140,140.
Pumptastic. Pretty good workout, all things considered.
Tyler wanted to do mohawks lol. I messed his up though so only I have one now haha.Whenever I get tired of it I’ll just buzz my head again anyway.
Was supposed to do legs today, but my back felt bad, so I’m not going to worry about it. Starting my trainign week early tomorrow and doing back/biceps probably.
[quote]
Was supposed to do legs today, but my back felt bad, so I’m not going to worry about it. [/quote]
Same exact reason why I couldn’t do legs today lol
Nice mohawk
Lol at you messing up Tyler’s though.
[quote]Nikki9591 wrote:
[quote]
Was supposed to do legs today, but my back felt bad, so I’m not going to worry about it. [/quote]
Same exact reason why I couldn’t do legs today lol
Nice mohawk
Lol at you messing up Tyler’s though.[/quote]
Lol funny how that works.
Thanks!
He didn’t appreciate my hair cutting skill haha. He ended up shaving it down to the skin.
6-05-11
Back
Neutral Grip Pulldowns
140x12
160x12
180x12
190x12 +2 rep PR
Yates Rows (strict)
175x8
185x8
195x8 PR
DB Rows (BB style, leaning on rack, pulling to hip)
80x12
90x12
100x12 (really got a good squeeze out of these)
Rack Pulls (pin right below knee, bar in front of very bottom of knee)
315x5
365x4
405x5 (add straps)(training partner didn’t turn cam on in time, missed first rep.)
455x3 PR felt heavy. Training partner added something at the end. lol.
HS Iso Row FST-7
75lbs per side (5lbs more than last week) 7x10
Crazy back pump.
Decided to alternate rack pulls in after failing at the top of a deadlift last week.
Yates rows and rack pulls looked good man! Looks like you had a pretty killer back day brotha.
welcome to the cap club 