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Post by hossjob on Oct 12, 2007 13:23:51 GMT -5
This is more for Eric and to show everyone how freaking ridiculously awesome this program is, but this is what I'm going to do:
1) I am competing Oct 20, Nov 3, & Nov 10
2) November 12 I am gong to do this:
I am going to stay on my diet this week and do a rep range week protocol. Following that, on November 19 I will do FD/FS training for 2-3 weeks and I will continue to stay on my diet, but I will utilize Eric's nutritional strategies for the FD/FS protocol. That is all I will change. I want to show everyone how truly effective this program is.
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Post by hossjob on Nov 25, 2007 21:00:15 GMT -5
Okay, it's starting. For all those that are interested in Eric (bodyfx's) FD/FS training system, well here it is the first (that I know of) FD/FS Journal out there! I'm going to log my stuff here as well as in the journal of this section. Yeah, it's going to be crazy. I'm using some of Eric's nutritional recommendations as well. Here's the original info I think you all will need:
Starting Body Weight (11/25/07) - 168 lbs.
Nutrition:
300 Grams Protien
200 Grams Carbs
75 Grams Fat
2675 (give or take) Calories
- Keep in mind, this will continue to increase as I go. This is just a starting point.
Supplement/Pre-Post Workout Protocols:
1-Hour Pre Workout: 35 Grams Whey & 20 Grams WMS
20-min Pre Workout: 7 Grams BCAA, 7 Grams Glutamine, 3 Grams CEE, 20 Grams WMS
During Workout: 10 Grams EAA, 10 Grams BCAA, 10 Grams GLutamine
Post Workout: 5 Grams Monohydrate, 10 Grams BCAA, 10 Grams Glutamine, 40 Grams WMS
30-min Post Workout: 40 Grams WMS (or other carb source), 35 Grams Whey
1-Hour Later: Low GI Carb Source, 40 Grams Protein, 4-7 Grams EFA
Here's my first workout:
I started FD/FS today an dI have to say it was crazy intense and crazy brutal.
WG Pull-ups - BW/6, BW/4+1+1+1 (negative only) (6/1/X)
CG Seated Row - 150/8, 170/6 (1/4/1)
CG Pull Down - 120/7, 130/7 (8/1/X)
1-Arm DB Row - 60/8 (1/4/1)
2-Arm DB Row w/ Supported Chest 50/8 (1/4/1)
WG Lat Pull Down - 70/40, 90/27
DC Stretch
Rack Deadlift from low Shin - 225/20, 225/15
SS W/
Back Ext - BW/20, BW/19
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Post by RUBICON19 on Nov 27, 2007 22:28:44 GMT -5
ALRIGHT! Looking forward Kyle! Bring it!
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Post by hossjob on Nov 28, 2007 7:13:26 GMT -5
Monday, 11/26/07
Chest - FDFS
DB Bench Press - 105/4 +3 Forced Reps, 110/3+2 (3/0/X)
Incline Bench - 165/5+1+1+1 Rest Puase, 185/4+1+1+1 (6/1/1)
Low Inc DB Fly - 55/5, 50/6 (2/4/1)
Machine Bench Press - 150/39 (1/0/1)
Smith Bench - 125/36 (1/0/1)
Lying Cable Cross - 30/24
SS W/
Dips - BW/19
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Post by RUBICON19 on Nov 28, 2007 14:22:15 GMT -5
Whats the diet looking like?
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Post by beckie on Nov 28, 2007 16:35:58 GMT -5
Are you getting much soreness or fatigue from the negatives/forced reps?
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Post by youngblood on Nov 28, 2007 19:58:59 GMT -5
For those interested in this program, you can also view my journal in the Journals section.
While I'm not using an exact form of the program, it's as close as a person training alone can get. It's hard for me to do forced negatives with the weight dangling over my face, but I manage somehow.
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