Your work computer probably doesn’t allow google docs or gmail or anything else like it - my work doesn’t.
I just messed with the settings so now its “anyone with the link can view it” - want to give it a shot?
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Its working now thank you!!!
I’ll have a read this afternoon when on a call.
Thank you so much
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It works!
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@TrainForPain @rugby_lifting If you look at the templates in the back end of the book, you can see compare them to mine and adjust as you wish.
As I said, I strayed from the program because the program had no direct ass training, and I really don’t understand the delineation between “Thigh” training and “Quads/Hams” training. I have removed basically all of my powerlifts because they were ruining the rest of my training days…
-You can always swap the exercise in Loading Quads with Squats, Leg Press, or Lunges - whichever you like most.
-Same goes for Loading Hamstrings and RDL’s or something similar.
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Easy leg day today… I’m enjoying my outside time and don’t want to get sore.
-
Seated Leg Curls
30/15
50/10
70/15
90/12
110/6
130/6 -
Speed Squats
Was supposed to go a bit heavier and do these from a box, but there was only one rack and I barely beat a couple dudes to it so didn’t want them waiting.
So I did these paused at the bottom with no belt and good speed popping up. Still pretty easy.
45/10
135/6
225/3 EMOM x 8 -
Leg Press
Red bands for all sets
-/8
1pps/8
3pps/8
4pps/8
5pps/8 x 3 -
Leg Extension
3 sets of 10 with long flex at the top -
Calves
3 sets
The best thing I’ve been doing lately is taking a page from @T3hPwnisher and splitting most my conditioning/ cardio away from my weights. It takes the monotony out, I just do one thing at a time, and I better manage soreness/ just plain go harder. Good add! I do forget to write most of them down, because I just do whatever. Like yesterday I rode bikes to the playground with my daughter and just did a bunch of nonsense there.
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After digesting the fortitude training and you planning to try it any time at all?
I’m thinking I might try it at some point but still not 100% sold yet.
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I’m in the same boat. It looks interesting, but I’m not ready to jump on.
I’m trying to find a gym around here with more “odd” equipment, like kegs, logs, sleds, etc. So my brain is kind of going the opposite route of FT right now.
That said, I’ve definitely found I like big swings every few months, so FT may be exactly what I want to do a little down the road.
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@TrainForPain @rugby_lifting The program is designed around a “Blast and Cruise” system where you’ll do 6 weeks blast and 4 weeks cruise so you can let your systems replenish. If it is something you want to jump into, it can quite literally be done in phases if training the same way for months on end gets boring for you.
Not trying to sell either of you on it, just throwing out some options. I’m on Week 4 of doing the program and have a noticeable difference in appearance but you guys should definitely stick with whichever program you enjoy the most… Better to enjoy the training and use max effort than hate it and use sub-max effort.
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I appreciate all your insights! I don’t take it as selling at all. If it’s working for you and you’re enjoying it, that is a valuable testimonial; especially because I know we’ve done similar things in our training backgrounds.
Today was kind of a bench day… don’t look @simo74 , I know this isn’t real.
-
Banded Hammer Incline
Red bands
Couple warmup sets
1pps/8 x 4 -
Incline
45/8
135/8
185/6
195/6
205/6 -
Reverse Band Bench
Black bands, no tension at top
135/5
185/5
225/5 x 5 -
Reverse Band Close Grip
Same setup, just bring hands in
185/8 x 5 -
Fat Grip Rope Pressdown
40/10 x 5
75s rest
Will run around or something tonight
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More exciting than lifting against just gravity!
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Gravity is so 1666; what does it know about optimal training today?
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Nothing wrong with a good bench day mate. And I noticed two movements that transition as triceps anyway to thats 2/3 of a gun show right there. LOL
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Checking all boxes
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Reverse front
-
Meadows Rows
-/12
25/8
50/6
75/8 x 4
2m rest
I watched a Cris Edmonds video on these where you could really see his lat stretch, and these clicked a lot better for me today. -
One-arm BB Row
60/8 x 4 -
NG Chins
BW/6 x 3
Hang x ~35s -
DB Pullover
Got my elbows and line of pull locked in really well today, and, thus, fatigued quickly.
55/12
55/9
55/7 -
DB Shrugs
3s hold
90/12 x 2
I like doing shrugs because I look jacked in the mirror -
RDL
135/5
225/5
245/5
265/5
275/5
This wasn’t the right way to do these. This is supposed to be a volume day. I should have just got up to 275 or higher and done my sets there. -
Machine Hyper
110/15 + 70/10
This was brutal. I can tell I’m used to just working up to a top set, so this kind of volume is a real challenge.
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Didn’t get in yesterday because we had a full day of softball and then I took my son to see Spider-Man, so I did both low stress days today.
Speed Bench & Shoulders
-
Speed Bench
45/10 x 2
95/5
135/3
185/3 x 8
60s rest -
DB Side Raise
30/8 x 4 -
Rear Delt Machine
70/25
90/20
110/15
130/12
150/9 -
OHP
These weren’t real strict, so probably push press by the end
45/3
95/3
135/3
165/3
185/1
Arms
-
BB Curl with Grip Force
Short bar, so 25#?
25/8
45/8
65/8 x 2
75/8
85/8
85/6 -
Crossbody Hammer Curl with GF
30/8 + 5 partials
30/6 + 4 partials
25/8 + 5 partials
20/8 + 5 partials -
EZ Reverse Curl
40/12
30/15 x 3 -
Rope Pressdown with GF
25/12
35/12 x 2
42.5/12 x 4 -
EZ Skullcrusher
40/20 x 2
40/16 x 2 -
Cable Crunch
4 sets -
Machine Crunch
4 sets
Then basketball with my daughter until she got bored
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Was that Spider-Man no way home? My 6 year old lad loved that at the cinema. Literally watched the whole thing without blinking!
Love the gun show again !!!
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It was! I really liked it.
I think you and I are the last of the bros doing arm days. We’re like Jedi!
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Crazy stomach bug last two days. Finally felt like I could keep my underpants clean for a session
DE Legs
We’ll see if I actually stick with what I’m doing…
- 3 rounds:
- Hanging leg raise
- BPA
- Box jumps
-
DE Box Squats
Right at parallel, I think
30s between
45/5
135/3
225/2 x 10 -
Leg Press
2pps/4
4pps/4
6pps/10 x 2 -
Giant set:
- Hyper
45# on chest/ 10
10# behind head/ 10
25# behind head/ 10 - Decline leg raise
BW/10 x 3 - Seated calf
2p/8
2.25p/8 x 2
I’m really ramping up my general activity, so that tiny warmup likely won’t stay (I’ll get it elsewhere). I’m cutting my rest breaks really short on the lifts too; I will still go long for a couple heavy sets on those days. I want to still fit in tons of volume in shorter times, and I don’t care if weights suffer.
My wife got a new job at a gym here that’s like a resort, so I’ll go there to “support”. I want to do some of the classes and stuff I have never done.
My thought process is I hate eating really low calories, and I like activity, so why not try to do it that way? If it can work for some Scottish ale drinker like @ChongLordUno, and even @simo74 The Traitor got on board, I may as well give it a shot.
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Funny you say that
I’m eating a KFC daredevil bites meal as I type this
Life is for enjoying mate
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Completely agree