Cary K's run with AI's TESTpro (sponsored)

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  1. I will be posting my FST-7 workout plan in a little while for comments/critique.
    After a year off, I'm back


  2. Quote Originally Posted by Cary K View Post
    Man, I felt stronger after the days off then I did when i was going every day!!! Loved that feeling!!
    always refreshing!
    •   
       


  3. I forgot my notebook this morning so here is a rough recap of my back and bi workout. Day 17
    Back
    Hammer Strangth Low Row: 4 sets x 10 reps
    Lat Pulldown: 3 sets x 10 reps
    Hex Bar dead Lift: 1x10 2x6

    Bi's
    Barbell Curls: 60x10 70x10 80x6 90x3 100x3 (PR) ** see note at bottom
    Seated Hammer Curls: 30x10,8 35x8,7
    Cable Rope Curls: 40x10 45x10 50x10

    **for my BB Curls, the highest weight the gyms goes to is 110. I was feeling froggy since I got 100x3 but 110 just wasn't comming up. At least I tried!!!
    After a year off, I'm back

  4. Here is my FST-7 workout plan for next week starting Monday
    Monday: Bi's-Alt DB Curls 3-4x8-12 / Preacher Curls 3x8-12 / BB Curls 7x8-12 Tris-Cable Rope Pull Downs 3x8-12 / DB Kickbacks 3x8-12 / Skull Crushers 7x8-12 Calves- Standing Calf Raises 4x10-12 / Seated Calf Raises 4x15-20 / Sled Calf Raises 7x10-15
    Tuesday: Legs-Leg Extensions 3-4x8-15 / Hack Squats 4x8-12 / Leg Curls 4x8-12 / Sled Press 7x8-15
    Wednesday: Off
    Thursday: Chest-Flat Bench 3x8-12 / Incline DB Press 3x8-12 / Machine Pec Fly 7x8-12 Tris-same as Monday
    Friday: Back-T Bar Rows 3x8-12 / Hammer Strength Low Row 3x8-12 / Hex Bar Dead Lift 7x8-12 Calves-same as Monday
    Saturday: Shoulders-Seated DB Press 4x8-12 / DB Raise: 3x8-12 / Machine Lateral Raise 7x8-12 Bi's-same as Monday
    Sunday: Off

    Well how does that look??
    After a year off, I'm back

  5. Day 18-I was originally planning to just do abs this morning. But, as soon as I walked in the weight room, the bench started calling my name, flat bench, not the smith bench. I was feeling froggy again so I put 135 on and threw it up 7 times, then to 145x5, 155x4, 165x2. After all that I was still feeling strong, so I put 175 on and did once. I feel like I could have done 185 but I did not have a spotter and given the history of my shoulders decided that that was enough. 175 is dedinately a personal record for me!! I was super stoked when I threw it up with little trouble.
    You guys were not kidding when you said that the 3rd week is when this stuff really kicks in!
    I did do a few ab exercises also.
    After a year off, I'm back

  6. Quote Originally Posted by Cary K View Post
    Day 18-I was originally planning to just do abs this morning. But, as soon as I walked in the weight room, the bench started calling my name, flat bench, not the smith bench. I was feeling froggy again so I put 135 on and threw it up 7 times, then to 145x5, 155x4, 165x2. After all that I was still feeling strong, so I put 175 on and did once. I feel like I could have done 185 but I did not have a spotter and given the history of my shoulders decided that that was enough. 175 is dedinately a personal record for me!! I was super stoked when I threw it up with little trouble.
    You guys were not kidding when you said that the 3rd week is when this stuff really kicks in!
    I did do a few ab exercises also.


    I told you!!

    It gets even better lol

  7. Quote Originally Posted by Bulkypinoy61

    I told you!!

    It gets even better lol
    Man, I can't wait!!! I love this feeling
    After a year off, I'm back

  8. Took another couple days off, hit the gym back up doing my FST-7 workout. SO here it is Day21
    Alternate DB Curls: 25x10,10 30x8,8
    Machine Preacher Curls: 70x10,10 80x8
    BB Curls: 50x10-7 sets - wow, what a pump ~ 30 sec rest between sets

    Cable Rope Pulldowns: 45x12 50x12 55x12
    DB Kickback: 25x12 30x12 35x10
    Standing BB Skull Crushers: 40x12-7 sets ~ 30 sec rest between sets

    Standing calf Raises: 260x10 280x10 300x10,10
    Seated Calf Raises: 2-45sx15,15 2-45s/25x15-5 sets

    **After that bi and tri FST-7 workout, I felt like Hulk Hogan back in the day "With the 24 inch Pythons BROTHER!!" Such a killer pump
    After a year off, I'm back

  9. Quote Originally Posted by Cary K View Post
    I forgot my notebook this morning so here is a rough recap of my back and bi workout. Day 17
    Back
    Hammer Strangth Low Row: 4 sets x 10 reps
    Lat Pulldown: 3 sets x 10 reps
    Hex Bar dead Lift: 1x10 2x6

    Bi's
    Barbell Curls: 60x10 70x10 80x6 90x3 100x3 (PR) ** see note at bottom
    Seated Hammer Curls: 30x10,8 35x8,7
    Cable Rope Curls: 40x10 45x10 50x10

    **for my BB Curls, the highest weight the gyms goes to is 110. I was feeling froggy since I got 100x3 but 110 just wasn't comming up. At least I tried!!!
    There you go!

  10. Quote Originally Posted by Cary K View Post
    Took another couple days off, hit the gym back up doing my FST-7 workout. SO here it is Day21
    Alternate DB Curls: 25x10,10 30x8,8
    Machine Preacher Curls: 70x10,10 80x8
    BB Curls: 50x10-7 sets - wow, what a pump ~ 30 sec rest between sets

    Cable Rope Pulldowns: 45x12 50x12 55x12
    DB Kickback: 25x12 30x12 35x10
    Standing BB Skull Crushers: 40x12-7 sets ~ 30 sec rest between sets

    Standing calf Raises: 260x10 280x10 300x10,10
    Seated Calf Raises: 2-45sx15,15 2-45s/25x15-5 sets

    **After that bi and tri FST-7 workout, I felt like Hulk Hogan back in the day "With the 24 inch Pythons BROTHER!!" Such a killer pump
    Hulk Hogan... haha... did you tear off the shirt and do the hand to the ear
    •   
       


  11. Quote Originally Posted by jiggamanbill View Post
    Hulk Hogan... haha... did you tear off the shirt and do the hand to the ear
    You know, I kinda felt like it. But if I did, I would surely have to video it or noone would believe me!
    After a year off, I'm back

  12. Quote Originally Posted by Cary K View Post
    You know, I kinda felt like it. But if I did, I would surely have to video it or noone would believe me!
    Next time... then post it!

  13. Quote Originally Posted by jiggamanbill View Post
    Next time... then post it!
    Alright, I will!!
    After a year off, I'm back

  14. nice workouts keep up the good work
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  15. Day 22 - FST-7 Leg workout
    Leg Extension: 140x10 15x10,10
    Hack Squats: 45s x 10 45/10x10,10 45/(2)10s x 8
    Leg Curls: 125x12,12 140x10,10
    Sled Press: (2)45s x12 - 5 sets
    x10 - 2 sets
    Man, those last 3 sets of sled press were killer! I can see what they say do the FST-7 workout every 5 weeks or so.
    After a year off, I'm back

  16. On a side note, I would like to tank all of you guys for the encouraging words!
    After a year off, I'm back

  17. And yet another note - Let us not forget the 3,000+ innocent people who lost their lives 11 years ago today!
    After a year off, I'm back

  18. Quote Originally Posted by Cary K View Post
    On a side note, I would like to tank all of you guys for the encouraging words!
    Team work!!!

  19. Quote Originally Posted by jiggamanbill View Post
    Team work!!!
    You know it!!
    After a year off, I'm back

  20. Today was my off day from FST-7 but not an off day from the gym
    I did some various ab exercises; hanging knee lifts, ab machine, roman twists with 10lb kettle ball, leg lifts off a bench (holding a 3lb dumbell with my feet)
    **Note-my abs were still kinda sore from my Friday workout but I powered through it. Not gonna let pain stop me!!!
    After a year off, I'm back

  21. Snapped this pic this morning. I'm satisfied with my progress but by all means not satisfied with my body
    I just have to remember that Rome wasn't built in a day!
    Name:  photo.JPG
Views: 55
Size:  86.7 KB
    After a year off, I'm back

  22. A couple speeches from Arnold to keep all us motivated....enjoy

    http://www.youtube.com/watch?v=eYOkSG6HWf4

    http://www.youtube.com/watch?v=k7Ja_7lwfrg
    This one is kinda hard to hear but I really like it
    After a year off, I'm back

  23. Here's one more collection of motivational speeches
    http://www.youtube.com/watch?v=STp1U...eature=related
    After a year off, I'm back

  24. Motivation quote too - I'm all about motivation today

    "Whatever the mind can conceive and believe the mind can acheive, regardless of how many times you failed in the past or how lofty your aims and hopes may be"
    Napoleon Hill
    After a year off, I'm back

  25. Quote Originally Posted by Cary K View Post
    Today was my off day from FST-7 but not an off day from the gym
    I did some various ab exercises; hanging knee lifts, ab machine, roman twists with 10lb kettle ball, leg lifts off a bench (holding a 3lb dumbell with my feet)
    **Note-my abs were still kinda sore from my Friday workout but I powered through it. Not gonna let pain stop me!!!
    train through the pain! (not injury pain lol)

  26. Quote Originally Posted by jiggamanbill View Post
    train through the pain! (not injury pain lol)
    No pain - No gain
    After a year off, I'm back

  27. Don't compete against people because when you beat them all you have no one but yourself to compete against so always compete against yourself
    Email me for free prodigy samples
    [email protected]
    www.pni-online.com

  28. Quote Originally Posted by howwedo107 View Post
    Don't compete against people because when you beat them all you have no one but yourself to compete against so always compete against yourself
    Nice, I like that.
    My friend's dad, growing up, always told us...Don't try to be the next Michael Jordan or Larry Bird, be the first YOU!
    After a year off, I'm back

  29. Chest and Tri FST-7 workout this morning
    Chest
    Bench: 135x8 140x8 145x7
    Incline DB Press: 30x10,10 35x10
    Flat Bench Cable Flies: 20x10 7 sets ~30 sec rest between sets (WOW, I think this is one of my new favorite chest workouts) couldn't do much weight but damn did I feel a good burn!!!

    Tris
    Rope Pulldowns: 50x12 55x12 60x12
    Reverse Pull Downs: 30x12 40x12 45x12
    Standing French Press: 50x10-5 sets 60x10-2 sets ~ 30 sec rest between sets

    Had some extra time so I did some killer forearm curls
    Behind back curls superset with barbell curls on preacher curl: 135x10-3 sets s/s 40x20-2 sets 50x20-1 set
    Forearms felt like granite after those!!!

    On a side note, I may be allowed to log another test booster with a GH booster. I emailed the rep yesterday and they are just waiting on labels.
    I'm not counting my chickens before they hatch, that's why I'm not saying the company name or rep yet.
    After a year off, I'm back

  30. I was so BADA$$ in the gym this morning, the weights were running away from me, I have proof......
    http://www.youtube.com/watch?v=i30dS...ature=youtu.be
    After a year off, I'm back
  

  
 

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