|
Post by youngblood on Mar 13, 2010 11:13:59 GMT -5
Backlat pulldowns 120x12 120x12 120x12 superset with DB pullovers 120x12 120x12 120x12 My lord! Am I reading this correctly, when you say you did Pullovers with a 120#?!?! Hey-Zues!!! At my strongest on those I was doing 120-125's for 6-8...and I had to have someone hold my waist down...then my elbows said "F*&^ YOU!!!!" So I go quite lighter now. Journal looking good Fit, how do you like the FDFS workouts? I used it for about 6wks or so, never touched it again. I liked it, just never used it as much as the P/RR/S method.
|
|
|
Post by fit on Mar 13, 2010 11:29:14 GMT -5
Holy crap! No- typo... those were with 80#'s ... 120? Yeah- gimme another lifetime.
|
|
|
Post by fit on Mar 13, 2010 11:30:12 GMT -5
As far as FDFS- I like it to stir things up. Eric recommends doing it no more than a couple of weeks and I find that's plenty. This one beats you up pretty good. CNS takes a beating.
|
|
|
Post by fit on Mar 13, 2010 11:34:27 GMT -5
FDFS Week #2 - Delts-Traps
Military Press X-0-3 Did the press motion like coming out of a clean, so I guess a "cheat" press. 135x4 135x4
Barbell Shrug X-0-3 325x5 325x5
Front Cable Raise 1-1-6 32.5x6 32.5x5
Side Cable Raise 1-4-2 25x8 25x8
Dumbell Shrug 1-4-2 90x7 90x6
Seated Cable Shoulder Press 1-0-1 No lockout 40x35
Standing Arnold Press 1-0-1 No lockout 10x36
Front Dumbell Raise 1-0-1 No lockout 5x35
20 minutes elliptical
Misc back stabilaztion exercises, foam roller, stretching etc
|
|
|
Post by youngblood on Mar 13, 2010 13:04:33 GMT -5
As far as FDFS- I like it to stir things up. Eric recommends doing it no more than a couple of weeks and I find that's plenty. This one beats you up pretty good. CNS takes a beating. Yeah, any type of training that's too over the top will fry your CNS. On top of that, no matter what you do your body will adapt to anything. To quote Arnold "Your body adapts to workouts that could fell a horse." Completely true. If one is a beginner and just reading a magazine, you would probably just throw it down and say "Forget this! Too confusing!" And it is, really. But once you get a few of the tidbits containing misinformation out of the way, it's easy to understand. At least to me, but I also didn't have a job for the first 5-7yrs I worked out! Easy for me to read things and take time understanding them!
|
|
|
Post by fit on Mar 13, 2010 19:33:09 GMT -5
Agreed- At some point I'm going to some light weeks but with LONG negatives and supersets. Sort of an "always under tension" workout.
|
|
|
Post by fit on Mar 14, 2010 13:24:55 GMT -5
FDFS Week #2 - Back
Underhand Pulldowns X-0-3 180x5 180x5
Rack Deads 1-1-6 325x5 325x4
Dumbell Pullovers 1-4-2 75x8 75x8
Seated Cable Rows 1-0-1 No lockout 110x37
Stiff-arm Pulldowns 1-0-1 No lockout 30x38
Hyperextensions 1-0-1 bodyweightx40
30 minutes treadmill 10° @ 3.7
Misc back stabilaztion exercises, foam roller, stretching etc
|
|
|
Post by fit on Mar 15, 2010 13:31:08 GMT -5
AM Cardio 75 minutes treadmill 10° @ 3.7
|
|
|
Post by fit on Mar 16, 2010 19:48:38 GMT -5
FDFS Power Week #1 - Legs
Leg Press 3-0-X 720x4 720x4 720x3 720x4
Hack Squat 6-1-1 290x6 290x6 290x6
Leg Extension 1-4-2 180x7 180x7
1-leg Press 1-0-1 No lockout 90x25ea
1-leg Extension 1-0-1 No lockout 60x25
Lying Curl X-0-3 170x4 170x4 170x3
Standing Ham Curl X-0-6 40x6 40x6
Prone Curl X-0-3 90x25
|
|
|
Post by fit on Mar 17, 2010 18:13:21 GMT -5
Chest
Incline DB Press 1-0-1 55x12 55x12 55x10
Superset with:
Incline Flye 1-0-1 30x12 30x12 30x8
Flat DB Press 1-0-1 55x12 55x12 55x12
Superset with:
Dips 1-0-1 BWx10 BWx9 BWx8
Decline Bench Press Dropset 1-0-1 145x10 125x10 105x10
Low Cable Crossover Dropset 1-0-1 40x12 30x12 20x12
Machine Bench Press 1-0-1 No lockout 40x26
Cardio
|
|
|
Post by fit on Mar 19, 2010 20:24:39 GMT -5
Arms
Tri-set Cable Curl 130x10 130x10 130x8
with:
Pinwheels 25x10 25x10 25x8
with:
Reverse-grip BB curl 35x10 35x10 35x8
1-arm cable curl across chest - dropset 50x10 40x10 30x10
Concentration curl - dropset 25x10 20x10 15x10
Tri-set Close-grip decline bench press 145x12 145x12 145x9
with:
Overhead DB Extension 50x12 50x12 50x8
with:
^-grip pressdown 150x12 150x12 150x8
1-arm reverse-grip pressdown - dropset 50x12 40x12 30x12
Bench dips to failure 22+1+1+1+1
|
|
|
Post by fit on Mar 20, 2010 10:19:15 GMT -5
Delts-Traps
Tri-set Military Press 95x12 95x12 95x12
with:
Side DB Raise 15x12 15x12 15x12
with:
Front DB Raise 15x12 15x12 15x12
BB Shrug 245x12 245x12 245x12
Superset with:
DB Shrug 60x12 60x12 60x12
25 minutes treadmill 10° @ 3.7
|
|
|
Post by fit on Mar 21, 2010 10:26:13 GMT -5
Back - Abs
Rack Deads 1-0-1 145x12 145x12 145x12
Superset with:
Hyperextensions 1-0-1 25x12 25x12 25x8
Stiff-arm Pulldowns 1-0-1 80x12 80x12 80x12
Superset with:
Reverse-grip bent cable row 1-0-1 200x12 200x12 200x12
Seated close-grip cable row dropsets 1-0-1 160x12 140x12 120x10
Rope Crunches 1-0-1 120x12 130x12 140x12
Machine torso rotations/twists 1-0-1 150x15 150x15
|
|
|
Post by fit on Mar 22, 2010 7:01:49 GMT -5
75 minutes ye olde treadmill 8° @ 3.5
|
|
|
Post by fit on Mar 22, 2010 18:59:47 GMT -5
Legs
Leg Press 1-0-1 540x10 540x10 540x9
Superset with:
Knee-high step-ups w/DBs 1-0-1 45x15 45x15 45x14
Leg extensions 1-0-1 140x15 140x14 140x14
Superset with:
1-leg machine press 1-0-1 140x15 140x15 140x15
Lying curls 1-0-1 130x12 130x12 130x12
Superset with:
Prone glute press 1-0-1 130x12 130x12 130x12
|
|
|
Post by fit on Mar 24, 2010 19:15:39 GMT -5
Chest
Incline DB Press 1-0-1 55x12 55x12 55x11
Superset with:
Incline Flye 1-0-1 30x12 30x12 30x8
Flat DB Press 1-0-1 60x12 60x12 60x12
Superset with:
Dips 1-0-1 BWx11 BWx9 BWx8
Decline Bench Press Dropset 1-0-1 145x12 125x12 105x10
Low Cable Crossover Dropset 1-0-1 45x12 35x12 25x12
Machine Bench Press 1-0-1 No lockout 40x27
|
|
|
Post by fit on Mar 28, 2010 10:47:43 GMT -5
Arms
Tri-set Cable Curl 130x10 130x10 130x8
with:
Pinwheels 25x10 25x10 25x8
with:
Reverse-grip BB curl 35x10 35x10 35x8
1-arm cable curl across chest - dropset 50x10 40x10 30x10
Concentration curl - dropset 25x10 20x10 15x10
Tri-set Close-grip decline bench press 145x12 145x12 145x12
with:
Overhead DB Extension 50x12 50x12 50x10
with:
^-grip pressdown 150x12 150x12 150x9
1-arm reverse-grip pressdown - dropset 50x12 40x12 30x12
Bench dips to failure 25
|
|
|
Post by fit on Mar 29, 2010 8:12:42 GMT -5
60 minutes ye olde treadmill 8° @ 3.5 fasted
|
|
|
Post by fit on Mar 29, 2010 17:45:15 GMT -5
Delts-Traps
Tri-set Standing DB Press 45x12 45x12 45x12
with:
Side DB Raise 15x12 15x12 15x12
with:
Front DB Raise 15x12 15x12 15x12
DB Shrug Dropset 65x12 60x12 55x12
Cable Shrug Dropset 150x12 140x12 130x12
|
|
|
Post by fit on Mar 30, 2010 7:00:00 GMT -5
60 minutes ye olde treadmill 8° @ 3.5 fasted
|
|