Alternating jog/walk laps
8 jog 8 walk
2 miles
Relax Love, you work too much. Sip a mojito, take a break.
Biceps
Oerfect Curl 1x12/1x10
40ps
50ps
Scott Curl 1x12/1x10/1x8
50
55
60
Zottman Curl 1x12/1x10/2x8
50
60
75
80…ugly but I’ll take it
FST-7 Bicep Work: Lying Cable Curl…from opposite corner.
Hot enough to fuck with Satan’s hoes.
[quote]Nikki9591 wrote:
Relax Love, you work too much. Sip a mojito, take a break.[/quote]
All my life I’ve been over the top
I don’t know what I’m doin
All I know is
I DON’T WANNA STOP
=)
Tricep Hell 2 sets of 12,10,8
245
255
Powerdown 1x12/1x10/1x8
150
170
800
Dead Stop Skull Crusher 1x12/1x10/2x8
35ps
45ps
45+2 10’s
45+25+5ps
FST-7 Trivep Work: Overhead Tri Extension rope…bottom position.
Speed Roping 5x100
45 count for break
Trying top down on Chest
FST-7 Chest Work: Cable CrossOver 2 sets in each position…7th was from the bottom.
Decline Cable PullOver with Rope/DB Incline Mid Rep Fly 1x12/1x10/1x8
130/80
160/95
180/105
DB Incline Press (Palm In) 1x12/1x10
105
115
Back Attack (Complex style back workout…done with a single handle on a cable pulley…kneeling)
Reverse Grip Lat Pulldown
Nuetral Grip Lat Pulldown
Low Cable Rown
Wide Angle Lat Pulldown
I always judge books by the size of the ass on the cover.
[quote]Ct. Rockula wrote:
I always judge books by the size of the ass on the cover.[/quote]
I must make a good first impression 
Toot that thang up mami make it roll!
Funny: I scared a little kid last night…don’t know if it was the blacness or the size that got to him but he jetted upon sight.
Let’s get It
Quads
FST-7 Quad Work: Leg Press same weight as last week
REMIX!!!
Tri point leg Extension 1x30
Hack Squar 1x12/1x10/2x8
2pps+25
3pps+10+5
4+pps+25
4pps+25
Zercher Squats 1x12/1x10/1x8
135
205
225…can tell this move is going to come back to me pretty quick. I dont remember why I stopped them to begin with…oh yeah “theyre nawt a bbing move”.
I dont wanna start my hams doing top down style…so um, I’m nawt.
Single Leg Curls (Standing) 1x12/1x10
90
100
IDL 1X12/1X10/1X8
235
265
325
Ham-Glute Bridge 1x12/1x10/2x8
225
275
325
405
FST-7 Hams Work: Perfect Ham Curl…played around with foot positioning here too…nietral,in and out.
Introducing low carb day into diet in the morning for Back day…might take the repping to 15,12.10 as well.
Hey, if anyone out there can help me I’d love you long time…
I’m trying to structure a split that will have me hitting everything 2x a week…different moves and following the FST system with the 7 sets in it.
Throw some ideas because I’m stuck…besides yall owe me for watching this log for gree.
I can’t help but you still love me long time, k?
[quote]Nikki9591 wrote:
I can’t help but you still love me long time, k? ;)[/quote]
licky and sticky…5 dolla holla <3
Hmm-k.
Well I have no idea what F747-whatever is, but can you do a 3 day push/pull?
Or upper/lower?
No. I hate training that way.
Maybe twice a day training.
Or you’re stuck with whatever the hell you’re doing 
You’re so helpful…nawt
I’ve come up with this rotation
Day 1 Chest/Back
Day 2 Hams/Delts
Day 3 Quads/Tri’s
Day 4 Bi’s/Chest
Day 5 Back/Delts
Day 6 Hams/Tri’s
Day 7 Qyads/Bi’s
That’s what I got so far for the Fall
I’m going to pick moves in the morning…and think about sets and reps then too.
Sucky. I developed a distaste for splitting leg work.
But it’s your bod.
Well actually, it’s mine.