A.M. Quads
Warm Up 2 mile recumbent Bike
Leg Extension 1x12/1x8(2)…stretching
Neutral Toe Position 200x12
Outward Toe Position 180x10
Inward Toe Position 180x10
Smith Machine Front Squats 1x121x10/x8(2)…Flexing
205
225
245
275
Hack Squat 1x12/1x10/1x8…Flexing
2pps
3pps
4pps
FST-7 Quad Work: Leg Press…Flexing and Stretching
100+2ppsx12
100+3ppsx10
100+4ppsx8
100+5ppsx12
100+6ppsx10
100+6ppsx8
100+3ppsx12
So the way The FST sets were played out today is the same as the warm up extensions. My first three sets were with toes facing out and my following three faced in. Those sets were followed by a neutral “MANIC” set.
All I can say is that this is like nothing I’ve ever done and have ferocious optimism about the philosophy. The quads are in a state of disbelief themselves.
Hamstrings later today.
Hamstrings
Warm Up 4 Mile Recumbent Biking
Standing Single Leg Ham Curl 1x12/1x10
120
140
Immortal Deadlift 1x12/1x10/1x8…Flexing
235
275
325
Glute Ham Bridge 1x12/1x10/1x8(8)
225
315
375
395
FST-7 Hamstring Work: Perfect Ham Curl using 220 pounds for all the sets…flexing and stretching.
Will Not Walk Tomorrow
Welcome to my torture chamber
Welcome to my blood stained room
Gonna see your worst danger
Gonna meet your final doom
Lock me in restraints put me in a rubber room
It wont help a bit with no thoughts consume
My mind is losin its rational thoughts and reality
Multiple personalities battle me
And i snapped cuz i cant control the things that i do
I wanna hurt people when the fantasies brew
I walk in the dark and i look for my victim
Like a Pitbull i see them and i sick them
I get so much joy out of seein people bleedin
they took my cat scan showed the vision of a demon
Im fiendin blood like a crack fiend wants drugs
I love dead bodies with maggots and bugs
YEs i wanna stab slice stomp and beat
Freddy has nightmares about me on elm street
Where did i get all this aggression and anger
I take it out on people when I’m bringin em to the chamber
You walk through the door you can hear the moans and screams
It aint a bad dream boy its worse than it seems
Blood is splattered everywhere it dont matter
You afraid pissin your pants cant hold your bladder
Whats the matter did you see my cruel experiments?
i do all of this sick shit for my own merriment
People gettin stabbed people gettin hurt
People gettin shocked people gettin burnt
Nothing compares to the pain that i inflict
So close your eyes bitch Im just too sick
No one ever made it out except this one bitch
But he left here permanently disfigured
Cuz i cut off his skin and got the skin of other men
And then i sewed it on him
Hispanics Asians whites and blacks
He looked like a quilt he had different color patches
Then i took all the skin that was left
I made a dope outfit and i sported it myself
No one knows the pain that youre feelin
Blood drippin down the walls guts are hangin from the ceilin
Come on down to the chamber underground
Ropes and chains leave you tied up and bound
No one gets out when youre here youre mine
=)
Shoulder Blast 2 Rounds
55
60’
Ab Rolloout/Rope Suplex 3x8(100/110/120 for the suplexes)
The horror came from doing the dumbell swings from a full squat…thought I was going to explode one of my legs…the rope suplex was even worse.
ya like the way I do it right thurr!!!
Quads Chest, and arms are still pumped for their training days. My chest and arms are just “full” and not painful but my legs are sore as hell…obviously I just trained them yesterday. lol
I’m anticipating them to have the “full but not sore” thing going on tomorrow or tuesday.
Back Tommorow as in I’ll be training my back…not like I’ll be back tomorrow…if you were confused.
Anyone curious about rope suplexes imagine a belyy to belly suplex
as in
put a rope at the bottom of a cabel system
grab an end of the rope in each hand
squat down
explode up and twist to one side
return to the squat and repeat upward explosion/twist to the opposite side.
if you need a video demo, um…look on youtube for Ken Shamrock doing a belly to belly suplex
mind you, he’ll be using actual people but the motion is oretty much the same.
Back
Lat Pulldown 1x12/1x10…Streching Only
225
245
Machine Midgrip Row 1x12/1x10/1x8…Flexing Only
12
16
18
Barbell Row 1x12/1x10/1x8(2)…Flexing Only
185
225
245
255
FST Back Work: Straight Arm Pressdowns bent at waist…starting at 110 and increasing by 10lbs each set…stretching flexing as usual…lats are blown out. lol
I really thought I was cursed with high lat insertions but it turns out…I’ve been training them wrong because yeah, they popped today.
execution of the lat pressdown
This move is bent at the waist 90 degrees in front of a cable stack at high position
simply grab an end of a rope in each hand and press(not pull) with straight arms THROUGH your legs and return the rope OVERHEAD as in extending your upper arm past the typical stopping point…super sick lat stretch there.
After the back training I waited around and met a few PLer’s that are attempting to start an “Iron Club” at the school…bodybuilding and powerlifting…I’m kind of pleased about that and want to pursuit the hell out of it.
ok ok,
I did the long complex today and I’m not retyping all that…hell no
nope
not me
I M M O R T A L
Delts
Horizontal Shoulder Press 1x12/1x120…Stretching
90
120
Rope Front Raise 1x12/1x10/1x8
90
10
130
DumbBell Lateral Raises 1x12/1x10/1x8(2)
30
35
40
40
FST-7 Delt Work: Rear Delt Fliy on Machine
100-170 escolating 10 each set totaling 7 sets
I’m on a crusade against trap activation here so I had a guy hold his his at shoulder height in front of me…to use as a stopping point before traps took over…
We’ve all been more than eager to sin…
I M M O R T A L
Abs
Decline Planks/Rope Crunches 3 rounds
30 seconds…crunches 110/130/150…x15/12/10
Might as well log the diet too, huh? yea, let’s get candid Rocky…touch 'em
5 a.m.
What I call “Peach Cobbler” SHUT UP!!!
1 Half can of peaches washed and rinsed
6 eggs
Half scoop of vanilla Grow! Whey
galf tsp cinnamon
half tsp vanilla
cook it like an omelette
top with half a handgul of almonds
9 an Yogurt with frozen cranberries,coacoa and splenda half scoop of chocolate Grow! Whey
11-preworkout
5 g creatine
5 g bcaa
5g beta alanine
Can of Tuna in olive oikl
Post Workout
5 g creatine
5 g bcaa
5 g beta alanine
4 scoop gatorade
2 pm
2 chicken breasts with spinach and onions olive oil
5 pm
half pound of ground beef with half can of black beans onions and half an avacado…ground beef was rinsed t well with water
7 pm Salad with Chicken Breast right now mmmmm
upcoming
930ish whiting with avacado
1130-12…your gf lol
nah, she’s just making a shake for me with banana Metabolic Drive and almonds
Long Complex
Front Sqat
Push Press
Back Squat
Barbell Row
Sumo Deadlift
Power Clean
Good Morning
6c95
5x105
4x115
3x125
2x135
1x145
Basic Yoga poses today with some wax massage work this morning before I left home
Childs Pose
Tree
Downward Facing Tree
Dog Downward Facing Dog
Corpse Rose
Seal
Breathing and aromatic work too
c
who’s calm
I am, pretty much.
Arms
Strict Supine DB Curl 1x12/1x10
40
45
One Arm DB Preacher Curl 1x12/1x10/1x18
40
45
50
Hammer Grip Chest Supported Incle Curl 1x12/1x10/1x8(2)
35
40
45
50
FST-7 Bicep Work: Straight Curl 7x8 65lbs
Triceps
Rope Push Downs 1x12/1x10
160
180
Close Grip Bench Press 1x12/1x10/1x8
205
225
245
Tate Press 1x12/1x10/1x8(2)
90
70
80
105
115
Fst-7 Tricep Work: Rope Extension 7x8 160-190
Hungover, like a mofo…no lanky!
The question “Why?” is very deadly…use it wisely…if at all.
Always ask “How”
I walk the line of being immoral and sexy all day long…its a sick balancing act but, I have the practice put in.
You aint this wicked
nope, not even close.
Tell me what you’re afraid of and I’ll make it your fetish.
Chest
Incline Barbell Press 1x12/1x10
245
265
Dumb Bell PullOver 1x12/1x10/1x18
65
85
105
Incline Flies 1x12/1x10/1x8(2)
85
95
105
110<-------yeah, for flies…clean 8 reps too, I was like um, wtf?
FST-7 Chest Work: Cable Crossover
90x12(2)
110x10(2)
130x8
140x8
70x15
This one goes out to all my dirty boys
this one is for all my FREAXXX!!!
Note-I am still experiencing “full and pain free” appearance of all my trained muscle groups from last week…Chest is a bit more swollen now same goes for arms.
Also, clocking my chest/back/shoulder sessions at around 30 mins…arms are an even 40 legs combined go for 50…25 quads and -25 hams
I know time in the gym should be a stat but this is pretty fucking cool
those times are WITH a partner too
I M M O R T A L
9
I know you like your God but I still want you on my squad
<3\yeah, I’m sexy as a mothafucka bet that on your man.
just sayin hi…
you got quiet on us in the other thread you know where 
A.M. Quads
2 mile Biking for warm up
Leg Extensions 3x10 Toe Position alteration
Stack
Front Squat 1x12/1x10/1x8
215
235
265
Hack Squat 1x12/1x10/1x8(2)
2pps
3pps
4pps(2)
FST-7 Quad Work: Leg Press
100 1ppsx12…high position
100 2ppsx12…high position
100 3ppsx10 mid position…toes out
100 4pps mid positionx10…toes in
100 7pps mid positionx8…nuetral toes
100 8pps/5lbs mid positionx8
100 4pps wide positionx15
2 mile Biking for warm down
Hams at 8 p.m.
What makes me so impressive is the fact that I don’t try to impress
[quote]mom-in-MD wrote:
just sayin hi…
you got quiet on us in the other thread you know where ;)[/quote]
aww, she misses her vampire. <3
Hamstrings from last night
Warm Up 4 Mile Recumbent Biking
Standing Single Leg Ham Curl 1x12/1x10
120
140
Immortal Deadlift 1x12/1x10/1x8…Flexing
235
275
325
Glute Ham Bridge 1x12/1x10/1x8(8)
225
315
375
395
FST-7 Hamstring Work: Perfect Ham Curl using 220 pounds for all the sets…flexing and stretching.
wow
Starting to catch my groove
Back
Lat Pulldown 1x12/1x10
255
Stack
Rope Cable Row 1x12/1x10/1x8
170
190
220
Barbell Row1x12/1x10/1x8(2)
185
225
245
265
FST-7 Back Work: Extended ROM Rope Press Downs
7 sets starting at 110 aand increasing
…
subbed out the machine row for rope because I thiunk the pad on the machine limits from too much…rope lets me go past my torso.
Ready to start thr trippin
Mods, help a vampire out with the typos til I get a new keyboard.
Delts
Horizontal Shoulder Press 1x12/1x10
110
130
Front Raise 1x12/1x10/1x8
80
90
120
Lateral Raise 1x12/1x10/1x8(2)_
30
35
40
45…aloppy on the last 3 but will take it
Face Pull 1x12/1x10
140
200
FST-7 Delt Work: Rear Delt Flies starting at 110 and increasing…no set number of reps but they were kept between 8-12
no real comments
EXCEPT
I’M SO HOOD!!!