I've been posting in a thread about FD 2.0 and it made me want to log it by itself with no other supplements (besides OL Tr1umph as my staples) to get an idea of how well it works. I'll be running it for 8 weeks in a caloric surplus (tracking calories, 300-500 above maintenance, I have a fitbit Charge 2 so have a good idea on how many calories I burn).
Starting stats:
Height-6'0
Weight 164,
Body fat is 8% according to the handheld device at the gym. Don't care how accurate it is, just gonna stay consistent and use it as a gauge.
I'll use that and measurements as a guide.
Measurements
Waist @ Navel-29.5
Arms flexed-15inch
Upper Thigh-22 inch
Neck 15.5 Inch
I'll get some pictures up soon.
Training is RPT Style. Here's the exact routine that I'll be using for this log.
PUSH
Barbell Bench Press: 3 sets – 3-5, 6-8, 8-12 reps (RPT, minus 10% each set)
DB Shoulder Press: 3 sets – 4-6, 6-8, 8-10 reps (RPT, minus 10% each set)
Incline DB Flyes or Cable Cross Overs: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Skull Crushers: 3 sets – 4-6, 6-8, 8-10 reps (RPT, minus 10% each set)
Rope Pushdowns: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
LEGS
Deadlifts: 3 sets – 2-4, 4-6, 6-8 reps (RPT, minus 10% each set)
Front squats: 3 sets – 3-5, 6-8, 8-10 reps (RPT, minus 10% each set)
Lateral Raises: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Leg Extensions/Leg Curls Supersets 3 sets x 8-12 reps (1-2 mins rest between sets)
PULL
Weighted Chin ups*: 3 sets – 3-5, 6-8, 8-10 reps (RPT, minus 10% each set)
Cable Rows/Wide Pulldown Superset: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Bent Over Flyes: 3 sets x 8-12 reps (1-2 mins rest between sets)
Incline DB Curls: 3 sets – 4-6, 6-8, 8-10 reps (RPT, minus 10% each set)
Hammer Curls: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
OFF
PUSH
Overhead Press: 3 sets – 3-5, 6-8, 8-10 reps (RPT, minus 10% each set)
DB Incline Press 3 sets – 4-6, 6-8, 8-10 reps (RPT, minus 10% each set)
Incline DB Flyes or Cable Cross Overs: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Skull Crushers: 3 sets – 4-6, 6-8, 8-10 reps (RPT, minus 10% each set)
Rope Pushdowns: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
LEGS
Back Squats 3 sets – 3-5, 5-6, 6-8 reps (RPT, minus 10% each set)
Sumo Deadlifts: 3 sets – 3-5, 4-6, 6-8 reps (RPT, minus 10% each set)
Seated Lateral Raises: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Leg Extensions/Leg Curls Supersets 3 sets x 8-12 reps (1-2 mins rest between sets)
PULL
T-Bar Row*: 3 sets – 3-5, 6-8, 8-10 reps (RPT, minus 10% each set)
Wide Pulldowns/Cable Row Superset: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Face Pulls: 3 sets x 8-12 reps (1-2 mins rest between sets)
Hammer Curls: 3 sets – 4-6, 6-8, 8-10 reps (RPT, minus 10% each set)
Incline DB Curls: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Todays workout:
Deadlifts 325 x 4 (goal 2-4 reps, increase to 330 next workout), 295 x 6 (goal 4-6), 265 x 8 (goal 6-8)
Front Squats (just getting back into squats) 135 x 5 (goal 3-5, increase to 140 next workout), 120 x 6 (goal 4-6), 110 x 8 (goal 6-8)
DB Laterals, 30 seconds between sets- 15 x 12,10,8,6,6,6
Leg Extension/Leg Curl Superset 110 x 12, 12
Decline Ab-bodyweight x 12, 12
Starting stats:
Height-6'0
Weight 164,
Body fat is 8% according to the handheld device at the gym. Don't care how accurate it is, just gonna stay consistent and use it as a gauge.
I'll use that and measurements as a guide.
Measurements
Waist @ Navel-29.5
Arms flexed-15inch
Upper Thigh-22 inch
Neck 15.5 Inch
I'll get some pictures up soon.
Training is RPT Style. Here's the exact routine that I'll be using for this log.
PUSH
Barbell Bench Press: 3 sets – 3-5, 6-8, 8-12 reps (RPT, minus 10% each set)
DB Shoulder Press: 3 sets – 4-6, 6-8, 8-10 reps (RPT, minus 10% each set)
Incline DB Flyes or Cable Cross Overs: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Skull Crushers: 3 sets – 4-6, 6-8, 8-10 reps (RPT, minus 10% each set)
Rope Pushdowns: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
LEGS
Deadlifts: 3 sets – 2-4, 4-6, 6-8 reps (RPT, minus 10% each set)
Front squats: 3 sets – 3-5, 6-8, 8-10 reps (RPT, minus 10% each set)
Lateral Raises: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Leg Extensions/Leg Curls Supersets 3 sets x 8-12 reps (1-2 mins rest between sets)
PULL
Weighted Chin ups*: 3 sets – 3-5, 6-8, 8-10 reps (RPT, minus 10% each set)
Cable Rows/Wide Pulldown Superset: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Bent Over Flyes: 3 sets x 8-12 reps (1-2 mins rest between sets)
Incline DB Curls: 3 sets – 4-6, 6-8, 8-10 reps (RPT, minus 10% each set)
Hammer Curls: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
OFF
PUSH
Overhead Press: 3 sets – 3-5, 6-8, 8-10 reps (RPT, minus 10% each set)
DB Incline Press 3 sets – 4-6, 6-8, 8-10 reps (RPT, minus 10% each set)
Incline DB Flyes or Cable Cross Overs: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Skull Crushers: 3 sets – 4-6, 6-8, 8-10 reps (RPT, minus 10% each set)
Rope Pushdowns: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
LEGS
Back Squats 3 sets – 3-5, 5-6, 6-8 reps (RPT, minus 10% each set)
Sumo Deadlifts: 3 sets – 3-5, 4-6, 6-8 reps (RPT, minus 10% each set)
Seated Lateral Raises: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Leg Extensions/Leg Curls Supersets 3 sets x 8-12 reps (1-2 mins rest between sets)
PULL
T-Bar Row*: 3 sets – 3-5, 6-8, 8-10 reps (RPT, minus 10% each set)
Wide Pulldowns/Cable Row Superset: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Face Pulls: 3 sets x 8-12 reps (1-2 mins rest between sets)
Hammer Curls: 3 sets – 4-6, 6-8, 8-10 reps (RPT, minus 10% each set)
Incline DB Curls: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
Todays workout:
Deadlifts 325 x 4 (goal 2-4 reps, increase to 330 next workout), 295 x 6 (goal 4-6), 265 x 8 (goal 6-8)
Front Squats (just getting back into squats) 135 x 5 (goal 3-5, increase to 140 next workout), 120 x 6 (goal 4-6), 110 x 8 (goal 6-8)
DB Laterals, 30 seconds between sets- 15 x 12,10,8,6,6,6
Leg Extension/Leg Curl Superset 110 x 12, 12
Decline Ab-bodyweight x 12, 12