I’ve been floundering for three years, I think, so you’re well ahead of the curve
2 Likes
3/25/22 - Fortitude T2D3/4W4 (partial combined day 3 and 4 due to missing yesterday)
Loading
Machine Rows, 10s rest
4x6x275
5x275
4x275
+Extreme Stretch 60s
Machine Incline Bench, 10s rest
3x6x245
4x245
2x3x245
+Extreme Stretch 60s
Lat Pulldowns, 10s rest
4x6x130
5x130
4x130
+Extreme Stretch 60s
Quad Extension, Rest-Pause w/30s rest
16x200
9x200
5x200
+Extreme Stretch 60s
Hamstring Curl, Rest-Pause w/ 30s rest
16x150
8x150
4x150
+Extreme Stretch 60s
Non-Loading (technically off program)
Smith Shrugs
25x135 (1s iso)
15x135 (3s iso)
5x135 (5s iso)
Clean & Press
5x45
5x95
5x135
Stopped here, was just knocking off some of the rust; could probably have gone up to 5x185 but form would have been ugly. May try adding OHP to important lifts, we’ll see.
Had to combine days 3 and 4 due to missing yesterday. Only combined important lifts and traps, if i have time to lift tomorrow, will probably be supreme bro level 9000 to hit exercises missed today. No ragrets. Strong session, felt good
Thoughts
Did some soul searching today. Motivation has been all over the place, i think i need to figure out some lifestyle habits… i hate feeling like a different person everyday. I long for consistent sleep and temperment; some days i wake up ready to take on the world and others im kind of a miserable person to be around. I dont want my wife and daughter to have to deal with that - its not fair to them.
I have to figure out some lifestyle habits that help me be the same person day-to-day.
4 Likes
Hey AR,
A few years ago i was diagnosed with bipolar disorder, i used to beat myself up over how my mind operates (inconsistent), but regardless of having BP or not, ive come to the conclusion that its ok for us to have high days and low days, we are not machines, we are human!! Under thinking things isnt good, but neither is overthinking and taking on everything every little, as Chaplin said in his greatest dictator movie speech “we think to much and feel too little”.
On a side note its the first time ive been on your log, youve got me curious about fortitude training. Been looking into it. May very well give it a whirl. I like Rest pause in DC style and clusters.
Cheers
Rob
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Hey Rob, thank you for sharing your insight and experiences with this. I have ADHD and medicate with Adderall daily, but I do still find myself a bit of an emotional windsock at times - though the wind mostly blows in the direction of anger, as my log title indicates 
. Though the meds help me stay on task and accomplish the things I need to, they very much entice me to over-think virtually everything.
This seems to be a recurring trend here, @davemccright has used these methods far more than myself, and both @TrainForPain and @rugby_lifting were looking into this recently as well. I am enjoying the mix of high intensity with lower-intensity pump work… In combination, they feel as if I never reduced volume from my old high volume routine. It’s only been about 4 weeks but I’ve noticed a significant change in my physique.
If you’re interested, I shared these on @TrainForPain’s log, but I might as well share them here too.
This is the copy of my training template (you’re welcome to download and edit as you wish; exercises selected are merely the ones I chose but can be swapped with anything that meets Fortitude parameters)
And this is a copy of the book It is a bit confusing to read/understand so actually purchasing it from Scott Stevenson would allow for more tools and information than what is here.
You can read through them, or not - just giving out the information I’ve given out before.
4 Likes
Anger is usually born out of frustration, and its only the unloved and greedy that hate. From what ive read of your log and personal notes, you dont fit the latter my friend.
Thank you for the detailed response and templates, that gives me a starting point as to how to piece all the elements together. Ill let ya know how i get on.
Cheers bud
3 Likes
Weekly Update
Diet went well until yesterday, where I caved and ate way too much homemade Challah (check Food Porn thread for pics). Didn’t track macros everyday but I ate (mostly) appropriately until Sunday anyhow; no point in posting incomplete macros. Scale bumped up 5lbs after eating bread and strangely, digestion went downhill badly after eating so many carbs.
Weekly Weight Avg: 216.1lb
Weight Lost: (217.2 - 216.1 = 1.1lb)
Back to eating at maintenance. May keep a slight deficit as progress has been doing well.
4 Likes
3/28/22 - Fortitude T2D1W5
Eating all that bread yesterday really screwed up my digestion; never had this problem with bread before. Sleep level: poor. Motivation level: 9/10. (Subjective)
Did more of a bro workout and i don’t regret it. Could’ve used some more shoulder work though.
Thoughts
Still struggling with school motivation to be honest. Been looking for nearly anything else to occupy my mind. Scored some big brain gainz with the chief engineer at work today; fingers crossed in hopes for a job recommendation.
3 Likes
3/29/22 - Fortitude T2D2W5
Slept great! Got 7 quality hours of sleep; a truly rare occurrence.
Warmup
OHP
1x10 @ 45lb
1x10 @ 95lb
1x8 @ 135lb
1x3 @ 185lb (overshot, Tris/Shoulders could handle it, core could not)
1x8 @ 135lb
Had an excellent workout! New Biceps veins showing up, higher weights on exercises, shoulders looked great. Brought some large phallic energy to the gym today.
5 Likes
Awesome work dude
1 Like
3/31/22 - Fortitude T2D3W5
Slept okay, could’ve done better. Had a great day at work - made some important connections that could lead to a higher paying job in Orlando (double-positive).
WARMUP
Back Squats
10x45
10x135
5x225
5x315
5x365
10x315
Solid session. Put another ego lifter in his place when i displayed what proper squat depth for reps looked like (he wasn’t even breaking 45 degrees).
Got some more OT on Sunday so I’ll be getting some good paycheck hypertrophy.
5 Likes
Didn’t have a chance to get day 4 in last week. Going to start this week off with that workout.
4/4/22 AM Gun Show
Triceps ext 25x45lb
Kelso Shrugs 20x125lb
Cable Delt Raise 12x20lb
Poundstone Curls (EZ) 100x35lb
Random Forearm Bullshit
Thoughts
Eating properly last week really just didn’t happen. Had one of those weeks where i just wanted to feel full all the time… like punishment eating. I think I’m a worse stress eater than i thought tbh. I put down a good bit of protein daily (at least 1g/lb BW) but i have to do better.
Have been considering getting into TRT again. This shit where everyday i wake up feeling like a different person is frustrating. I can’t help but wonder if having a more stable hormone supply would help here. I’m always hesitant to make long term decisions, particularly when you can’t always come back from them… still waffling back and forth on if TRT is the right call so clearly im not ready to make the decision yet.
Had consistently inconsistent sleep last week. One night was amazing one night was utter dogshit, a few okay nights and last night was decent. This inconsistent sleep is also weighing on me and I’m curious if TRT would help be find consistency. Messing with adderall and caffeine timing in efforts to improve sleep.
May need to find a new log title soon. Haven’t used pre workout in months and anger is less of a motivating factor than it used to be.
3 Likes
best wishes on getting it sorted.
you’re smart and analyze the hell out of things, I’m convinced you’ll do what’s right for you and your family.
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how bout “Rainbows and Blowjobs” ? 
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Those two together don’t make for a convincing argument that I am a 100% straight fella, Hank
Ah ok… “Gaping and fabulous” then?
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@hankthetank89 i appreciate the well thought-out log names you’ve provided, but i think I’ll pass
4/4/22 - Fortitude T2D4W5 (makeup)
Sleep: okay, about 6 hrs. Motivation: 8/10.
Good session. Not great, not bad; I’ll take it.
Thoughts
I think I’m going to cut myself short on this maintenance week and either run a 500cal daily deficit or go right back into 1k/day deficit to make up for last week’s diet nonsense. I need to get my shit in order.
2 Likes
4/5/22 - Fortitude T2D1W6
Posting yesterday’s session. Slept well, about 6 hours.
Supplemented band pull-aparts for rear delt cable flyes. Arms were tore up after this session; all in all it felt good.
2 Likes
4/6/22 - Fortitude T2D2W6
Today was intended to be a rest day but i had to make up for last week’s missed session. This will have me caught up for tomorrow. Slept okay, about 6 hrs.
Skipped most loaded stretches intentionally due to training on a rest day. Not worth risking the injury. Session was good, felt a little uninspired but it answered the mail.
Life update
Making some great work connection gainz; wrapping up a project that will be majorly helpful to impress the boss. I have every intention of milking the hell out of it to impress the new boss and leverage myself into a much deserved (subjective) promotion. The great rivers of nepotism doth runneth into mine cup
3 Likes
Sleep Update
Sleep patterns are being weird. I never used to have a problem falling asleep, but lately I’m just laying in bed resting for nearly an hour before actually falling asleep…
Like I’m diagnosed with Hypersomnia (excessive daytime sleepiness) so I used to fall asleep within minutes and I’m now struggling to do the same. Stress is fine (could be better, but nothing out of the usual), nutrition is fine, pre-bed routine is fine, no direct lights or blue light for >60mins prior to sleep, no big meals within 2 hours of bed time, and I’m even taking my Adderall (super stimulant) earlier in the day to help me fall asleep faster… Not sure what the deal is honestly.
Still messing with CPAP regimen to find what works best for me, but I’ve been getting it dialed in more and more; new (more comfortable) mask coming in soon so hopefully this helps.
1 Like
Do you worry about stuff or think about stuff or just restless?