I want to throw a huge shout out to VaughnTrue and iForce for giving me the chance to log their PWO stack Conquer and Potassium Nitrate. I am just getting back into the gym after a crazy couple months with a newborn and moving so this extra boost will really help keep me motivated.
My AVI is my currents picture, I am weighing 178lbs not sure about bf% but I am hoping to add a couple lean pounds, right now I am eating between 2100-2500 cals a day with a break down of 200 pro, 150-180 carb, and 75-100 fat. One of the things that I have noticed is my sodium intake is a little to high need to cut that down and get rid of some bloat along the way.
I just started FST-7, I have always put together my own workouts in the past with no real direction so I hope the structure will help make some gains.
He is a break down for each body part, with a standard chest/tri, back/bi, legs, and shoulder split.
Triceps
- Close-grip bench press 3-4 x 8-12
- Weighted or machine dip 3 x 8-12
- Overhead cable extension 7 x 8-12
- Skull crushers 7 x 8-12
- Alternate dumbbell curls 3-4 x 8-12
- Machine preacher curl 3 x 8-12
- EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)
- Leg extensions 3-4 x 8-15
- Squats 4 x 8-12
- Hack squat or leg press 3 x 8-15
- Leg extension or leg press 7 x 8-15Chest
- Incline dumbbell press 3-4 x 8-12
- Incline dumbbell flye 3 x 8-12
- Flat Hammer or dumbbell press 3 x 8-12
- Pec deck or cable crossover 7 x 8-12
- Seated dumbbell press 4 x 8-12
- Barbell or dumbbell front raise 3 x 8-12
- Dumbbell lateral raise 3 x 8-12
- Lateral raise machine 7 x 8-12
Warm-up:
- Neutral-grip chin-ups 3 x failure
- Wide-grip pulldowns 3 x 8-12
- Barbell row 3 x 8-12
- Hammer Strength row 3 x 8-12
- Machine or cable pullover 7 x 8-15
- Lying leg curls 3-4 x 10-15
- Stiff-leg deadlift 3-4 x 10-12
- Single leg curl 3-4 x 10-15 each leg
- Seated leg curls 7 x 10-15
- Dumbbell shrugs* 3-4 x 8-12
- Machine shrugs 7 x 8-12
- Dumbbell rear lateral raise 3-4 x 12-15
- Reverse pec flye or cable 7 x 12-15
- Rear laterals
- Standing calf raise 4 x 10-12
- Seated calf raise 4 x 15-20
- Leg press or calf sled raise 7 x 10-12