Yes I do. For Pump sets, I usually use one hundred pound dumbbell, for muscle rounds, I use two
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sounds good . . I’m going to try them this weekend
1 Like
11/14/24: 615pm workout
Fortitude Training - Lower Load
Squat:
300x10; 300x7
Barbell Hack squat:
275x6 (could’ve done more reps here but kept hitting my butt with the bar, not sure if I’m suited for this lift)
Seated leg curl:
‘140’ stack x12
Standing calf raise:
225x12
skipped upper pump here as I didn’t get a day in between these last two sessions and want my upper body fresh to hit muscle rounds hard on Saturday
5 Likes
after some research on the BB hack squats, if I elevate my heels that may remedy the issue of the bar hitting my hams in the way up . . we’ll see
Most people do this exercise wrong.
What Makes This Exercise So Great? The ORIGINAL HACK SQUAT for Quad Sweep
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very informative . . thanks for that . . interesting that he says that the trap bar deadlift does pretty much the same thing
11/16/24: 1000am workout
Fortitude Training - Upper Muscle Rounds Volume Tier II
Bent BB row:
255lbs - 4, 4, 4, 4, 4, 4
Close neutral grip pull-ups:
BW+35lbs - 4, 4, 4, 4, 3, BW - 3
Hammer strength standing shrug (2 sec pause at top):
270lbs - 4, 4, 4, 4, 4, 4
Hammer strength chest press:
180lbs - 4, 4, 4, 4, 4, 4
Pec deck:
‘15’ stack - 4, 4, 4, 4, 4, 4
Hammer strength seated shoulder press:
165lbs - 4, 4, 4, 4, 4, 4
Bent rear delt flyes:
35lb Dbs: 4, 4, 4, 4, 4, 6
V bar tricep pushdowns:
‘150’ stack - 4, 4, 4, 4, 4, 4
awesome session, I was really zoned in on the target muscle with each exercise here . . this seems like such an awesome program so far, I’m a little surprised it’s not more popular than what it is
3 Likes
11/17/2024: 1130am workout
Fortitude Training - Lower Muscle Rounds
Arsenal Belt squat:
160lbs - 4, 4, 4, 4, 4, 4
Leg press (mid foot placement):
430lbs - 4, 4, 4, 4, 4, 4
Heels elevates goblet squat:
120lb DB - 4, 4, 4, 4, 4, 4
Single leg lying curl:
‘60’ stack - 4, 4, 4, 4, 4, 4 ( no rest between switching legs)
Standing calf raise machine:
180lbs - 4, 4, 4, 4, 4, 4
Ez bar spider curl:
70lb bar - 4, 4, 4, 4, 4, 4
Single arm hammer preacher curl:
35 - 4, 4, 4, 4, 4, 4
really fun style of training . . can go heavier on belt squat and leg press next time
4 Likes
11/19/2024: 630pm workout
Fortitude Training - Upper Load/Lower Pump
Chest supported t bar row:
11x180lbs; 8x180lbs
Single arm lat pulldown:
12x each side w/‘65’ stack
Single arm DB bench press:
11x each side w/100s
Cable chest flye:
10x ‘35’ stack each side
Cable lateral raise:
10x ‘20’ stack
Single arm rear delt flye:
12x each side w/‘10’ stack
Dual handle tricep pushdown:
10x ‘150’ stack
Front foot elevated Zercher split squat:
15x each leg w/65lbs (heavier next time)
Seated leg curl:
5s in the hole w/‘’110’ stack
Seated calf raise:
21x 70lbs
this session was just one warm-up set then right into the top set . . everything feels great right now
4 Likes
11/21/2024: 630pm workout
Fortitude Training - Lower Load/Upper Pump
Trap bar pull:
405 x11, 405 x9
Bulgarian Split Squat:
12x each leg w/100lb DB
GHR:
12x BW+35lb plate behind head
messed around with the adductor machine a little bit
Db incline press:
5s in the hole w/70s . . made it down to 2
supersetted w/
Seated cable row:
5s in the hole w/‘150’ . . made it down to 2
High cable face pulls:
x25 w/‘70’ stack
supersetted w/
Decline crunches:
x25
Bayesian cable curls:
x18 w/dual ‘25’ stacks
supersetted w/
Db overhead tri extension:
x25 w/55lb DB
BW - 203
will probably ride out Tier II volume for the next couple weeks before the first ‘intensive cruise’ . . I go to the gym through the week now when the boys at wrestling practice but I think I prefer the early morning workouts to the later evening ones
4 Likes
11/23/24: 1030am workout
Fortitude Training - Upper Muscle Rounds
Hammer strength chest supported row:
270lbs - 4, 4, 4, 4, 3, 230lbs - 7
Hammer strength Iso lateral pulldown:
90lbs each side - 4, 4, 4, 4, 3, 70lbs - 8 (alternated arms here)
Seated cable row:
‘150’ stack - 4, 4, 4, 4, 4, 6
Hammer strength incline press:
80lbs each side - 4, 4, 4, 4, 4, 7
Pec deck:
‘16’ stack - 4, 4, 4, 4, 4, 5
Cable lateral Y raises:
‘20’ - 4, 4, 4, 4, 4, 4
Bent rear delt flyes:
35lb Dbs - 4, 4, 4, 4, 4, 7
another awesome session in the books . . the boy and I are going to watch football and do some wrestling drills in the garage the rest of the day
6 Likes
11/24/24: 530pm workout
Fortitude Training - Lower Muscle Rounds
Hammer strength V squat:
270lbs - 4, 4, 4, 4, 4, 4
Single leg press:
180lbs - 4, 4, 4, 4, 4, 6
Leg extension:
‘160’ stack - 4, 4, 4, 4, 4, 7
BB hip thrust:
225lbs - 4, 4, 4, 4, 4, 4 (insane glute pump here)
Close grip Ez bar curl:
70lb bar - 4, 4, 4, 4, 4, 7
Cable hammer curls:
‘100’ stack - 4, 4, 4, 4, 4, 6
could’ve went a little heavier on some of these exercises today but good session . . upper legs are getting thick
4 Likes
11/26/24: 630pm workout
Fortitude Training - Upper Load/Lower Pump
Meadows row:
10x 130lbs each side; 7x 130lbs
Neutral grip pull-ups:
12x BW+45lbs
Reverse band incline BB press:
10x 275lbs (1 rep better than last session)
Overhead DB fly:
11x 65s
Db lateral raise drop set:
12x 30s, 12x 20, 12x 10s
Db somersault squat:
18x 90lb DB . . interesting movement here, will keep working on it
Seated leg curl:
5s in the hole w/‘100’ stack . . good burn here
Seated calf raise:
23x 70lbs
BW - 201 . . think I’m a little dehydrated today . . going to hit the food hard for the next couple months and try to gain some before spring
was kind of halfway between volume tier I and II here as I was a little sore yet from the last two sessions . . this is my A grouping of upper load exercises but I did swap Db overhead fly in for Db overhead press as the OHP after heavy incline is a no go for me
son signed up tonight to wrestle off for a ‘varsity’ elementary starting spot on Monday . . excited to see how it goes but I’m being realistic too as he’s only in 2nd grade and the ages are K-6
4 Likes
Pump is irrelevant for growth
1 Like
so you’ve stated 
interesting article . . thanks for sharing
11/28/24: 315pm workout
Fortitude Training - Lower Load/Upper Pump . . back to Volume Tier I
Front squat:
10x 245lbs
SSB reverse lunge:
9x each leg w/140lbs
Single leg Db RDLs:
12x each leg w/105lb Db
Db incline press:
5s in the hole w/70s . . made it down to 1
supersetted w/
Hammer strength chest supported row (close grip):
5s in the hole w/180lbs
Ez bar preacher curl:
5s in the hole w/40lb bar
supersetted w/
Dual handle cable tri pressdown:
5s in the hole w/‘90’ stack
didn’t wait long enough after thanksgiving dinner haha . . felt about half nauseous after I was done . . good session besides that
3 Likes
11/30/24: 1000am workout
Fortitude Training - Upper Muscle Rounds
Yates row:
265lbs - 4, 4, 4, 4, 3, 225lbs - 7
Trap bar shrugs:
315lbs - 4, 4, 4, 4, 4, 3
Close grip lat pulldown:
‘170’ stack - 4, 4, 4, 4, 3, ‘140’ - 6 . . really emphasized a full stretch at the top
Smith incline press:
215lbs - 4, 4, 4, 4, 3, 195lbs - 6
Cable chest flye:
Dual ‘30’ stacks - 4, 4, 4, 4, 4, 7
Cable lateral raises:
4, 4, 4, 4, 4, 6 each arm
Rear delt cable flyes (pump):
Dual ‘15’ stacks - 20 reps
Ez bar skullcrushers:
70lb Ez bar - 4, 4, 4, 4, 4, 4
awesome session, felt really full and pumped . . sitting at 203 still, like to be 210 til April
6 Likes
12/1/24: 1245pm workout
Fortitude Training - Lower Muscle Rounds
Arsenal belt squat:
180lbs - 4, 4, 4, 4, 4, 4
Leg press (mid foot placement):
470lbs - 4, 4, 4, 4, 4, 6
Single leg extension:
100lbs - 4, 4, 4, 4, 4, 3 . . alternating legs, no rest
Single leg lying curl:
‘70’ stack - 4, 4, 4, 4, 4, 4 . . alternating legs, no rest
Seated calf raise:
140lbs - 4, 4, 4, 4, 4, 3
Ez bar spider curl:
80lb bar - 4, 4, 4, 4, 3, 60lb bar - 7
Single arm bayesian cable curl:
‘40’ stack - 4, 4, 4, 4, 3, ‘30’ - 5 . . alternating arms, no rest
another solid session in the books . . was probably only in the gym about 45 minutes
4 Likes