Hey! Sorry I've been away from posting for a few days - got caught up and its been a bit busy but training and diet are going well. I decided to return to a style of training and split that has had me look my best previously which is a higher volume and moderate frequency approach. I love Fortitude Training and all that it is but when I compare my notes from late October when I started it to when I have been my biggest and best it is pretty evident that FT might not be as optimal for me as other programs.
Now with that said I am taking some of the FT programming ideologies and applying it to what I am doing now. Namely I am going to take the three workout approach and the loading set approach. I will have a Week A, B and C that I will rotate through and will have loading sets for the major muscle groups just like FT has. Volume wise I will follow a similar approach to the tier system as seen in FT though my "Tiers" will have a touch more volume per muscle group as a whole then what FT calls for. This primarily because my frequency won't be as high. My split is
Day 1: Chest/Back: heavy press, dead lift and upper back focus
Day 2: Delts - Very Pump Set style focus as I find my shoulders respond best to this type of training. This day will with an FT style load set.
Day 3: Arms - very similar to delts, lots of volume here with load sets for triceps
Day 4: Quads - Will begin with an FT style load set then move into traditional reps and sets
Day 5: Chest/some delts - primarily a chest day - will start with an FT load set and move into standard reps and sets of various ranges. Delt portion of this day will be laterals and rear delt flys
Day 6: Back Row Focus/Hamstrings - This will start with load sets for hamstrings the into pump sets of hamstrings, then into loading set for a row movement and then traditional sets and reps for back.
Day 7: Off
My current goal of getting fairly lean hasn't changed and I actually believe I may see some improved fat loss since my overall activity will be higher.
Here are the last two workouts
3/7/17 Week A Week 1 Tier 1 Delts
Weight:
Cardio: 20min treadmill
Rear delt DB fly: 20x25's, 20x15's/20x5's
DB laterals: Multiple sets of 20, finished with two drop sets of 20. Didn't go above 20lb dumbbells
DB hammer press super set with band face pulls: 15x35s/10, 15/10
Load set
HS SP zz Icarian rear delt fly: 7x2pps/10x110, 7/10
DB front raise/DB lateral/HS crunch machine: 12x25s/15x20s/20x30lbx2
3/6/17 **new split start** Week A Week 1 Tier 1 Back/chest load
Weight:
Cardio: 20min treadmill
Load sets
Hammer dead: 6x5pps, 7x4pps
Incline DB press: 7x45kg's, 12x35kg's
Pump Sets
Mag nuetral grip pull down: 17x135, 10x135/5.5x195/5x75+5partials
Magnum flat fly machine: 30x144, 14x144/4x108+5 partials
f you have been in the pursuit of an improved body composition for a moderate amount of time you have probably come across various kinds of calculators such as:
Daily calorie intake calculators
Macronutrient calculators
NEAT (non exercise activity thermogenesis) calculators
Body fat calculators
lean body mass calculators
fat loss or muscle gain calculators
graphic calculators
4 function calculators
digital watch calculators….
Okay the last three do not pertain to this fblog (Facebook blog - look at how cool I am with my fancy made up hipster acronyms) but you get the point. There are a lot of these type of tools out there that can be very helpful. Specifically find them most helpful as a starting point of reference and especially so for those who are just getting started in the pursuit of a physique change goal.
But it is very important to understand that the use of these tools MUST be taken with the consideration that our bodies are not mathematical machines. Meaning the cute perfect little answers you will receive from the calculators are ROUGH estimates and nothing more. Do not expect to take the results of said calculators and then get the perfect, long lasting results by applying what they tell you or recommend you should do.
Sure in some cases they might be pretty near accurate and give you some great results at the start. If that happens then awesome, enjoy it. But if it doesn’t don’t be overly bugged by it. Why? Because it was a rough starting point. What you need to do is take that rough starting point, take good notes and pay attention to the kind of results you get over a 2-3 week period and then adjust as necessary in slight ways to keep progress rolling.
This article talks about body math and these types of calculators and does a great job explaining this very thing. This is a GOOD article and you should certainly read it!
http://revivestronger.com/2017/02/09/your-bodies-equation/