When you hear that bass drop you know your favorite demon has his turn tables set up…and is going bump in the night. Volume is never high enough.
Training Split
Monday and Thursday
Chest
Traps
Biceps
Tuesday and Friday
Back
Shoulders
Triceps
I follow Hany Rombods philosophy called FST7 which is “heavy pump” style. I have made it my own though and now rarely ever Hit reps past 6. So I can go heavier before form breaks down…my rest periods are short. Almost nonexistent.
4 lifts per bodypart during main workout plus 1 selected for FST7. About 23 sets per muscle group except biceps and triceps. They’ll get 14 sets per session.
I’m dealing with a broken leg right now so this it what im on.
Dieting
Im fasting 9n Wednesday Saturday and Sunday. Following my own theory of improving efficiency of digestion.
So it all looks like this
Monday and Thursday
Chest
Neck Press 4x6
Dips 4x6
Incline Fy 4x6
Flat Fly 4x6
DB Pullover 7x6
Traps
Lower Trap Incline Raise 4x6
Seated Overhead Barbell Shrug 4x6
Incline DB Shrug 4x6
SSeated Trap Bar Shrug 4x6
DB Squeeze Shrug 7x6
Biceps
Incline DB Curls 4x6
Preacher Curls 3x6
High Cable Curls 7x6
Tuesday and Friday
Back
Pull Ups 4x6
Thar Machine 4x6
Prone DB Row 4x6
Pathos Arc 4x6
Incline Straight Arm Pulldown 7x8
Shoulders
Seated Cable Shoulder Press 4x6
Seated Gironda Swing 4x6
Rear delt DB Raises 4x6
Face Pulls 4x6
Bent Arm Cable Laterals 7x8
Triceps
Bar Pushdown 4x6
Cable Kickbacks 3x6
Triceps Overhead Rope Extensions 7x6
Eating
MTRF all the same
W.S.S. Fasting
Breakfast
1 dozen Eggs
Coffee Creamer
Veggie
Lunch
16oz Chicken
16 oz Veggie
8 oz Beans
Snack
16 oz Greek Yogurt
Almonds
Berries
Milk
Honey
8 oz Egg Whites
Dinner
16 oz Chicken
8 oz Beans and Rice
16 oz Veggie
Snack
Sugar Free Popsicle Feast usually like 6
Prelift
16 oz Sweet Potato
8 Oz Chicken Breast
24 oz Milk
Cinnamon
Honey
Post Lift Same as Prelift
Prebed
6 Eggs
Veggie
Coffee Creamer
You got me felling hella good so let’s just keep on dancing
You want me like ya should so im gonna keep on dancing
Almost lift time.
Love the volume in your training. Since your rest periods are essentially non-existent, how long does it take to complete a session?
Omgggg you back. I missed you 
Chest
Prexhaust Per Dec 3x12
Neck Press
105x6
135x6
185x6
225x6
Dips
BWx6
BWx6
45x6
75x6
Low Incline Fly
50x6
60x6
70x6
80x6
Flat Fly
60x6
70x6
75x6
85x6
Pullovers 100 7 sets
Traps
Incline Trap Raise
10x6
20x6
30x6
35x6
Seated Smith Overhead Shrug
135x6
185x6
205x6
225x6
Incline DB Shrug
70x6
80x6
90x6
110x6
DB Squeeze Shrug 60 7 Sets
Biceps
Incline DB Curl
30x6
40x6
40x6
45x6
Preacher Curl
50x6
70x6
90x6
High Cable Curl. 80 7 sets
[quote]Jackie_Jacked wrote:
Love the volume in your training. Since your rest periods are essentially non-existent, how long does it take to complete a session?
[/quote]
I usually end up being on the gym floor for 50 minutes or in the “less than an hour” ballpark. Tonight went like this
20 minutes working chest
25 working Traps
10 working Biceps
[quote]krazykoukides wrote:
Omgggg you back. I missed you :([/quote]
You so cute
Im gonna eat you all up nomnomnomnom
…
Goals by this logs end.
315 Overhead Shrug
120 Flat DB Fly
110 Incline Fly
60 Gironda Laterals
365 Neck Press
315 Bodyweight
Others will pop up im sure but these are the lifts I really want to progress on for the time being.
Confident I will get them all.
Also
Not natty as of this upcoming Sunday. Got me ssome Test Cypionate.
315 pounds ! Nick Cannon does not weigh 315…
[quote]Spock81 wrote:
315 pounds ! Nick Cannon does not weigh 315… [/quote]
In an alternate universe he is.
Back
Pull Ups
BWx5
BWx6
45x6
45x6
Thar Machine
2platesx6
3platesx6
3platesx6
4platesx6
Prone DB Row
80x6
90x6
100x6
100x6
Pathos Arc
30x6
40x6
50x6
60x6
Straight Arm Pulldown 140 7 sets
Shoulders
Seated Cable Shoulder Press
50x6
70x6
90x6
90x6
Seated Gironda Lateral
20x6
25x6
30x6
30x6
Rear Deltoid DB Raise
20x6
30x6
40x6
40x6
Face Pulls
120x6
140x6
160x6
160x6
Cable Bent Arm LLateral 7 ssets40
Triceps
Bar Pushdown
90x6
120x6
150x6
170x6
Cable Kickback
30x6
40x6
50x6
Triceps Overhead Rope Extension 7 sets 130
55 minutes
how tall are you?
[quote]jtownlax wrote:
how tall are you?[/quote]
5 ft 11
How’s your leg progressing?
[quote]spar4tee wrote:
How’s your leg progressing?[/quote]
Everything is going good. No weird complications. Get my cast off in a couple weeks hopefully…then a walking brace and cane. For the winter.
Fasting til Monday morning at 5.
What’s awesome…?
Food tastes amazing hahahahahahahahaha
It reminds of of one time when I was moving and working and going to school.
I didn’t eat for like 5 days…I ate but nothing serious. I went to my moms house and there was a pot of rice on the stove and I ate it all. Plain rice was amazing hahahahahahahaaa
http://m.psychologytoday.com/blog/evolutionary-psychiatry/201208/depression-deal-the-devil
Awesome Article about depression