Last week before the www.fst-7.com. However, my body has always responded well to heavy weights. I started as a powerlifter, but put on 40lbs my first year of training. That really put me up in a higher weight class and my strength was no where close to being competitive, which is why I switched to BB. I've done pure BB style training in the past, but I've settled into a hybrid recently. I focus on 4 exercises: clean and jerk, bench press, squats, and deadlift. I'm doing them power style one week and BB style with complimentary exercises the next. Then I do ancillary exercises and finish with sevens for the muscles I'm trying to build up. Here's what happened tonight:! Box arrived in the mail today. So, the first dose is Saturday. I gave runner_79's advanced GVT a try, but I gave it my own little spin. It's not to far of a stretch from my normal training right now. I'm a big FST-7 fan. In fact, I'm a moderator on Hany's website,
Warm-up 5 minutes on a treadmill
Clean and Jerk 5x3 followed by Flat Bench 5x3 (rest period 60-70s)
Incline Barbell Press
135x3x10 (explode on the positive, 5s negative)
Dumbbell Upright Rows
50x3x10 (explode on the positive, 5s negative)
FST-7: Cable Crossovers
80x10,8; 60x10,10; 40x10,10,8
FST-7: Alternating Tricep Pressdowns (no rest between arms)
Underhand Grip - 40x5x10
Neutral Grip - 40x2x8
Breakfast wasn't the greatest, because someone bought eggs that were already expired . So I had 3 bacon egg and cheese biscuits from McD's. I got to double up on the protein too because the first 3 they gave me had no bacon!
Lunch was a French Dip with a salad.
Dinner was 1.2lbs of meat loaf with raw green beans and an orange. I've started my diet a little by reducing my carbs and increasing my veggies. I'm going to be getting it really lined up this weekend. I'm going to start with the following macros:
220x15=3300 calories (remember that I am going to be eating at maintenance)
Protein: 220x1.5=330g - 330*4=1320 calories
Carbs: 250g - 1000 calories
Fat: 109g fat
I'm going to be trying something new too. I'm going to up my to 25-30g. I've been as high as 9-12g so it should be interesting to see what happens when I up it.