you keep a log? your such a whore… 
[quote]mom-in-MD wrote:
you keep a log? your such a whore…
[/quote]
You shut your pretty face!
Chest Supported Row 3x15
2 plates
3 plates
4 plates
Lat Pull Down/Press Down 3x8
225/90
245/100
265/110
Barbell Shtug/Calf Machine Shrug 2x8
315/305
335/315
Flat Barbell Press 1x5/1x3
255
295
Incline Barbell Press 1x5/1x3
255
280
Shoulder Blast-1 Round-55 Pounds
Dumb Bell Clean and Press
Lateral Throw
Dumb Bell Swing
Bent Lateral
Revelation
I woke up with the sun shining in my eyes
Im alive
I was once blind but now I see
I see the truth
I see the battle over heaven and hell
The dark shadow of our lost philosophies
I hear a voice in my head
Its calling out
Its saying, Whats your name?
I feel a change coming over me
And in my soul I know that I will never be the same
Its like pins and needles in my eyes
Revelation on my mind
I see this world around me
Like the pale horse rider coming crashing down
Its got people following pages
You pray, but what ya doing with your life?
You need indoctrination now
I hear a voice in my head
Its calling out
Its saying, Give me everything youâ??ve gotâ??
Ive got a new soul
And no one has control over me cuz Im a free mind
And I will never stop
Its like pins and needles in my eyes
Revelation on my mind
Be careful what you pray
Youve got to sever the shepherd away
Careful what you pray or youll be preyed upon
And then there was light
And now I feel no pain
Sounds like your dad was a wise man. I find freedom in this saying. Otherwise, similar to yourself, evolving and loving it.
On another note, what’s the long term focus of your training? Hyooge, lift big #'s, preparing for armageddon?
TRAINING log…riiiiight
This log is… soothing.
[quote]yonkeyschnitzel wrote:
Sounds like your dad was a wise man. I find freedom in this saying. Otherwise, similar to yourself, evolving and loving it.
On another note, what’s the long term focus of your training? Hyooge, lift big #'s, preparing for armageddon?
[/quote]
Right now, the goal is leaning up as much as possible before Fall semester…when I plan on running I,Bodybuilder or FST-7…ultimate goal is being hyooge and stage ready.
[quote]mom-in-MD wrote:
TRAINING log…riiiiight [/quote]
right, who trains?
[quote]JonEightPackGuy wrote:
This log is… soothing.[/quote]
uber relaxing
Chest/Shoulders/Back
Incline DB Press 3x15
Decline Press/Crossover 3x8
Horizontal Shoulder Press/Lateral Raise 3x8
Barbell Row 2x5
Lat Pulldown 2x5
Heavy Complex
Deadlift
Immortal Deadlift
Row
Hang Clean
6x155
5x175
4x195
3x205
2x225
1x235
LAST TIME I’LL EVER DO THESE HEAVY ONES THEY KILLED MY BACK TODAY. Still going to do complexes but focused on speed and cardio not whatever I was using the heavy ones for…um, wtf idea much?
So after watching the FST-7 vid I bought for my lil bro I 've decided to get into it…as of tomorrow morning!
^ FST-7? please 'splain for the ignant, such as myself 
FST-7 Arms
The structure of my arm work over summer will follow this pattern
Exercise 1) 2 sets 1x12 1x10
Exercise 2) 3 sets 1x12 1x10 1x8
Exercise 3) 4 Sets of 8
Exercise 4) 7X8
In between each set I will be holding a max flex for 10-20 seconds and keeping the rest periods under a 50 count (ah ah ah 50, 50 seconds ah ah ah).
Biceps
Dumb Bell Strict Supine Curls 1x12/1x10
35
40
One Arm Preacher Curl 1x12/1x10/1x8…flexing between each set
35
40
50
Hammer Grip Incline Dumb bell Curls 4x8…more flexing…not like posing but hard contractions
35
40
45
50
FST-7 Biceps Work: Straight Barbell Curl…60lbs…flexing and stretching between sets the entire rest period.
At this point the pump was NASTY and still is right now…so I wanted to hit Tri’s too immediately rather than splitting AM/PM sessions.
Rope Pressdown 1x12/1x10
120
160
Close Grip Bench 1x12/1x10/1x8…flexing
185
2215
245
Decline Throatcutters 4x8…Arm pump was ridiculous here my 3x shirt was getting snug…still though more flexing…most painful but relaxing feeling,almost like cu…nevermind.
105
125
145
150
FST-7 Triceps Work: Overhead Rope Extension 160…flex/stretch during rest period.
With regards to soreness I am not looking forward to tomorrow
With anticipation for the next training I want to sleep the day away so I can get to it sooner.
[quote]mom-in-MD wrote:
^ FST-7? please 'splain for the ignant, such as myself :)[/quote]
Fascia: pl. fas�·ci�·ae : Anatomy A sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body.
2. Stretch: v. stretched, stretch�·ing, stretch�·es To lengthen, widen, or enlarge
3. Training :the process of bringing a person to an agreed standard of proficiency by practice and instruction
4. Seven: The seventh in a set or sequence.
yah!
but the idea is really simple
beat up your desired muscle group with a traditional routine and then pump it with 7 sets of another exercise…the point is to stretch out the fascia to allow more nutrients into the muscle for growth and recovery.
This system emphasizes stretching during rest periods to make sure the fascia get as much pull as possible as well
My tri’s and bi’s are SWOLE from yesterday’s training…Even with my triceps in the condition they’re in, I got a good chest work out in…nope, it was awesome…ahhsum
The same sets and reps for chest as for arms
Incline Barbell Press 1x12/1x10…stretching between the sets
235
265
Incline Flies 1x12/1x10/1x8…Sarted the flexing here…no stretching
65
75
95
Dumb Bell Pullover 1x12/1x10/1x8(2)…More Flexing During Breaks…still only flexing
70
50
90
105
FST-7 Chest Work: Cable Crossover ,Flexing,Stretching during rest period “most muscular” pose in mid rep for a 3 count
Sets 1-4 90X12
Sets 5-7 110 pounds10
Reflection
I’ll probably switch the pullover and fly exercises in order of execution next week.
The set up for the week is looking like this
Monday-Back/Complex
Tuesday-Delts/Abs
Wednesday-Complex/Yoga
Thursday-Arms/Abs
Friday-Chest/Back Attack
Saturday-Legs/Steady State Cardio
Sunday-Shoulder Blast/Abs
