Future's Journal

[Future]

Playing catch up for you guys.............

I do FST-7 training which I will follow for a year.

1. Narrow Grip Bench
135x15
225x8
335x8
315x9
295x9

2. Dumbell Skulls
80x8
75x12
75x9

3. Overhead Tri Ext (Olympic bar)
95x15 too light
135x12x6

4. Alt Dumbell Curls
25x12
45x8
60x9

5. Dumbell Spider Curls
50x10

Cable Curls **one arm, hammer grip)
60x12
60x12

 

[Future]

Chest, biceps:
1. Illegal Grip Bench Press
135x15
225x12
315x6
405x8
***Pretty sore in delts and tris still from triceps on Saturday so I will switch chest and back with my Monday and Tuesday***
2. Smith Incline Press
135x15
315x10
315x8
3. Cable Flyes on ball
80x12x7
4. Pec Deck
195x12x7
**Holy pump Batman!
5. Drag Curls
60x12x7
**arms sore from Saturday so just did my 7's**

 

[Future]

1. Barbell Rows
135x20
225x10
315x5
495x8 **a little sloppy but I wanted the overload**
405x9 **nice contraction and burn**
405x8 **Very nice! Could really feel my lats!**
**Borrowed a carb drink and started sipping more. Getting tired just from not eating enough**
2. Pulldowns **wide grip**
150x12
270x8
255x9 **grip slipped**
225x7

 

[Future]

Been doing alot of compound exercises so I backed off my work sets for just my shoulder training at least for now.
1. Smith Shoulder Press
135x20
225x10
315x9
2. Upright Rows
135x10
185x10
3. Laterals
25x12x7
Short and sweet but a good session.

 

[Future]

1. Close Grip Bench
135x15
225x8
365x8
345x8
325x7

2. Dips **narrow bars**
Bwtx15
Bwt+50x11
Bwt+50x10
Bwt+50x8

3. Skullcrushers **cables**
100x12x4
100x11x2
100x10
***TRICEPS WERE FREAKING PUMPED!***

In to my nemesis, biceps....

4. Alt Dumbell Curls
35x15
65x7
60x8
55x8

5. Preachers **machine**
120x8
90x8
70x8

6. Spider Curls **ez bar**
65x11
65x10
65x9
45x12x4
***Again my biceps were pumped. It sounds lame but it was like I could SEE my right biceps getting fuller every set...not just feeling like it.***

 

[Future]

1. Leg Extensions **5 sec negative**
90x15
140x12
Stackx9
Stackx9
Stackx8
Stackx8

2. Squats **high bar, close stance**
225x15 **jelly legs**
315x6
405x12
405x8
405x8
**CRAZY! I was just fried but it was great.

3. On Leg Leg Press **Star Trak**
300x8

4. Hack Squats
Sled + 270x10x5
Sled + 270x8x3

Hamstrings:

1. Lying Ham Curls
90x15
120x8
150x12
150x12
150x8

2. Romanian Deads
315x10 **little shakey**
405x10
495x12
525x8
525x7

3. Standing Ham Curls
110x10
110x8

4. Low Pulley Kickbacks
70x12x7
WOW! I was drained and very pumped. Felt good.

 

[Future]

1. Alt Dumb Curls
35x12
45x6
65x8
60x7
55x7

2. Preacher Curls (machine)
60x8
100x9
100x8
90x10

3. Cable Curls (iron cross style)
40x12
40x10x5
40x9

4. Rev Close Grip BP (Smith)
135x15
225x10
315x8
315x8
305x8

5. Dips
Bwt+70x11
Bwt+70x6
Bwt+50x12

6. Cable Skulls
110x12
120x12
140x12
140x10x4

7. Standing Calves
160x15
200x8
Stack x 7
Stack x 8
Stack x 6

8. Seated Toe Raises
225x5
180x9
180x8

9. Toe Ext (on leg press)
225x12x7

 

[Future]

I struggled today. Breathing was really rough still having bronchitis. Then oddly my session was cut short as I had a seizure or something. I lose conciousness for a bit so I am not totally sure.

1. High Bar Squats
225x20
405x8
585x5 **back was so tired, very weak**
545x4 **stick a fork in me**

2. Hack Squats (I just count the 45 lb plates)
6x10
10x10
16x4
14x9
13x8

3. Leg Extentions
Did my seven sets....started to lose cognition around this point...

DONE........woke up in the truck. Tami was with me so it was fine.

**I have epilepsy for those that dont know. This happens every so often. Not a big deal. Sounds dramatic but isnt.**

 

[Future]

Thurs:
Incline BP
135x20
225x10
315x5
365x5
345x5
315x8

2. Incline Dumb Press
80x10
110x6
140x8
120x10
120x7

3. Incline Flyes
50x12
85x6
80x5
75x7

4. Overhead Tri Ext (cable)
100x15
140x8
170x12
180x8
190x9

5. Rolling Tri Ext
60x7
55x6
50x7


FRIDAY:
1. Pulldowns *wide*
150x20
180x10
210x5
270x8
255x8
240x9

2. Chest Supported Barbell Rows
135x15
225x9
225x8
225x8

3. Dumbell Rows
80x10
130x12
130x8

4. ATLARGE Pullovers
130x12x7

5. Alt Dumb Curls
35x12
50x6
70x6

6. Spider Curls
50x8


SATURDAY:
1. Dumb Shoulder Press
50x20
80x10
110x12
100x12

2. Laterals
45x10
40x10
35x12

3. Smith BNP
225x9
225x8

4. Rev Fly
150x12x6
150x10

5. One Leg Calf Ext
180x12
210x12
210x10
210x10

6. Toe Raises
180x9
135x9
135x8

7. Standing Calf Raises (Star Trak)
105x12
105x12
105x10
90x11
90x11
90x12
75x11

Still sick but its mostly just having a tough time breathing.

 

[Future]

1. Rev Grip Narrow Grip BP
135x15
225x8
335x8
315x8
295x8

2. Pushdowns *one arm*
70x10
100x8
100x8
100x6,8

3. Cable Skulls
150x12
150x10
130x11
130x10
110x10
110x11
110x10

4. Alt Dumb Curls
40x10
75x5
65x8
60x8

5. Dumb Spider Curls
50x8
45x7
35x8

6. Preacher Curl Machine *one arm*
90x10
90x7
70x9
70x9
70x9
60x11
60x10

DONE! Ugh. Hard...and I weighed a skinny 271. I hate bronchitis.

 

[Future]

1. Front Squats
135x15
225x8
315x8
405x10
405x7
405x5

2. Hacks **just count the 45's**
8x10
14x9
13x8
12x8

3. Leg Extensions
135x12x7

 

[Future]

I have never been into dumbell work much for chest but as I am trying to change my though process around I know that is an area of chest that needs FIXED. I have pressed 580 on the flat bench and my chest sucks! So more dumbell work it is. I also do slow negatives. Good for stimulation and safe so my shoulders don't blow up...at least in my mind.

1. Incline DBP
80x15
100x8
150x6
140x6
130x8
**HOLY CRAP THOSE 150's WERE A LOAD!**

2. Incline Flyes
80x8
70x8
60x8

**good burn and pump at this point**

3. Bench Press **illegal grip**
315x8
295x8
275x8

4. Chest fly
180x12
210x12x2
210x11x2
210x8x2

5. Pushdowns **rope, one arm**
70x8
100x7,8
90x7,8
80x9

6. Crossbody Dumbell Ext (I LIKE THESE!)
30x8
45x11
45x8
45x7

7. Rev Grip Pushdowns **one arm**
30x12
40x12x6

PWO: ATLARGE whey protein, CEE, dex (100 grams carbs, 80 grams protein)

 

[Future]

Fri: Back

1. Neutral Grip Chins
Bwt x 10
bwt x 9
bwt x 6

2. Wide Grip Pulls
135x12
165x6
255x8
240x10
225x8

3. Barbell Rows
225x10
315x12
315x9
315x8

4. Cable Row (one arm, Star Trak)
195x8
180x10
165x12

5. Squeezers
60x12x5
60x11
60x10

6. Dumbell Preachers
30x15
40x6
55x6,8
50x6,7
45x8

7. Incline Dumb Curls
45x7
40x8
35x12

8. Ez Curls
60x12
70x12x6

 

[Future]

Sat: Delts, calves

1. dumb SP
80x12
120x7
110x8
100x8

2. Dumb Front Raises
25x10
40x8
40x8
35x12

3. Dumb Laterals
45x8
40x8
35x12

4. Cable Laterals
30x12x7

5. Calf Ext (on leg press; one leg)
sledx15
455x12
410x8
375x10

DONE...had to go.

 

[Future]

1. Alt Dumb Curls
40x12
70x8
65x7
65x6

2. Spider Curls
70x12
70x12
80x10

3. Ez Curls
70x12x5
70x8
70x8

4. Decline Dumb Skulls
30x20
45x10
65x8
60x10
60x8

5. Pushdowns (one arm)
110x8
100x9,12
100x7,8

6. Cable Skulls (use rope attachment = BURN!)
150x12
150x10
130x12
130x10
110x12
110x10
110x8

 

[Future]

1. Leg Ext (one leg)
105x12
150x8
210x12
210x10
210x8
210x8

2. Front Squats
225x15
425x6

3. One Leg Press (just count plates)
8x12
8x8
8x8

4. Hacks (just count plates)
8x12
8x10
8x8
6x10
6x8
4x10
4x8

*** QUADS WERE PUMPED AND ON FIRE!!! ****

5. Toe Raises
90x15
180x8
135x10
135x8

6. One Leg Calf Ext on Leg Press
210x8
180x8
150x8

7. Standing Calves
90x15
90x12
90x11x2
90x10x2
90x9

 

[Future]

Chest & Triceps:

1. Incline Dumb BP
80x15
10x8
150x8
140x8
130x8

2. Incline Fly
90x8
80x8
70x8

3. Decline BP **illegal grip**
135x15
315x9
315x8
315x8

4. Cable Fly on ball
50x12x5
50x8x2

5. Cross Body Tri Ext
30x10
50x8
45x8
40x8
35x9

6. Dumbell Overhead Ext (incline bench, one arm)
40x12
40x10x2

7. Kickbacks (with cable)
20x12x7

 

[Royd The Noyd]

When did you start FST-7? How are the gains so far?

 

[John Smeton]

interested in seeing how this FST-7 works. maybe it'll work for me,, maybe not. That is something I have to learn for myself. When I can train full force(no injuries),have enough time, and want to put on serious mass I'd like to go back to doing DC.

what is illegal grip?

 

[Future]

When did you start FST-7? How are the gains so far?

I started several weeks back. I am doing ok with it. Legs are in condition very quickly. Hitting prs as well. So I cant complain. I am being stricter with my diet. Leaning out a bit more. holding at around 275 or so.

interested in seeing how this FST-7 works. maybe it'll work for me,, maybe not. That is something I have to learn for myself. When I can train full force(no injuries),have enough time, and want to put on serious mass I'd like to go back to doing DC.

what is illegal grip?

Gripping as wide as possible.

 

[John Smeton]

I started several weeks back. I am doing ok with it. Legs are in condition very quickly. Hitting prs as well. So I cant complain. I am being stricter with my diet. Leaning out a bit more. holding at around 275 or so.



Gripping as wide as possible.

gotcha Dante shows a video on an exercise he does on an illegal grip incline bench. hits the chest real nice upper he says inner I felt it more upper though than anything.

 

[Future]

Haven't seen that but he's given me advice on lots of things. I have been lucky with people to give me advice. You never stop learning.

 

[Future]

1. Narrow Grip Bench
225x15
315x8
405x5
365x5

2. Dumbell Skulls
45x10
55x5
80x6+pulses
***60 secs then 75x4

3. Overhead Tricep Ext
110x9 **very strict wth pause**

4. Lying Rope Skulls superset with Bench Dips
110x12
110x10
110x9
100x8
80x9
70x9
60x9

5. Alt Dumb Curls
45x8
70x7

6. Spider Dumb Curls
45x10

7. Hammer Curls
60x7

Had to go...good session.

And a video http://vimeo.com/2887425

 

[kabuki]

good to see you here future

 

[Future]

Hey man! You have a face! LOL

 

[crader]

Somehow I missed this one. I'll have to read it later and catch up.

 

[John Smeton]

1. Front Squats
135x15
225x8
315x8
405x10
405x7
405x5

wow! now I know why your quads are so big. nothing hits them like front squats for me. also your forearm must not be bad at all if the weight your lifting causes no pain. and your forearms are not notice bally small.

 

[Future]

Actually I stated that I have tendonitis so yes my forearms hurt alot.

 

[John Smeton]

Actually I stated that I have tendonitis so yes my forearms hurt alot.

gotcha

 

[dbsb]

You are an inspiration

 

[Future]

Thanks! I think anyone that is busting their ass is an inspiration. I trained an older lady today. She is 65 years old and just works hard. Great lady and a joy to work with.

 

[Future]

1. Leg Ext (one leg)
150x10
225x12

2. Front Squats
225x10
315x5
425x7

3. One Leg Press (just count 45's)
10x10

4. Hacks (just count 45s)
8x12
8x10
8x10
8x8
6x10
6x8
6x8

5. Toe Raises
90x10
225x7

6. Calf Ext (one leg on machine leg press)
225x12

7. STanding Calf Raises
90x15
90x13
90x12
90x11
90x11
90x9
90x8

 

[dg806]

1. Close Grip Bench

365x8

You kidding me?? Dang!

 

[dg806]

1. Front Squats
135x15
225x8
315x8
405x10
405x7
405x5

Are these done on a smith? If not how do you hold that kind of weight in front?

 

[Future]

You kidding me?? Dang!

LOL no there are some strong people man that do LOTS more than that.

Are these done on a smith? If not how do you hold that kind of weight in front?

Nope. I hold the bar across the front but its gets very tough.

 

[Future]

Little sun poisoning from the tanning bed...and a nice burn. I felt like crap but still trained. I was pretty weak.

1. Incline Dumb Press
80x15
100x8
150x7

2. Incline Fly
90x10

3. Dumbell BP
130x4 WTF??????

4. Pec Dec
165x12x7

5. One Arm Push
50x12
70x6
110x8,9

6. Cross Body Tri Ext
50x8,9

7. Kickbacks
20x12x7

 

[Future]

Fri night:

1. Wide Pulldowns
120x20
165x10
210x5
270x8

2. Neutral Grip Chins
Bwt+25x7

3. Barbell Rows (med grip)
405x10

4. Close Grip Pulldowns (v-bar)
225x9

5. ATL Pullovers (pullovers that Chris Mason from Atlarge Nutrition showed me)
130x12x7

6. Dumbell Preachers
30x12
50x10

7. Incline Dumbell Curls
45x8

8. EZ Curls
70x12x6
***superset***
Rev Curls
40x12x7

 

[Future]

BIG DAY!!! Delts, hams, calves

1. Smith Shoulder Press
135x20
225x10
325x6

2. Dumb Front Raises
20x12
45x12

3. Laterals
50x9

4. Cable Laterals
30x12x4
20x12x3

5. Lying Ham Curls
60x12
120x6
150x8

6. Standing One Leg
90x8

7. Back Ext (ham emphasis)
Bwtx12x7

8. Calf Ext (one leg; on machine leg press)
150x20
210x10
255x8

9. Toes Raises
200x8

10. Wall Raises
Bwtx15x7

 

[Royd The Noyd]

Strong workouts Future. Did you by chance get the package AMS sent you? Should be there soon if not.

 

[Future]

Thanks! Nope not yet. Thanks again too.

 

[Royd The Noyd]

What is a "squeezer" btw? From your back day on page 1.

 

[Future]

[nomedia="http://www.youtube.com/watch?v=UvKRq5xZK8w"]YouTube - Broadcast Yourself.[/nomedia]

 

[Royd The Noyd]

I always called those straight arm pulldowns. But squeezers sound more painful.

 

[Future]

Yeah I was corrected eventually but the name stuck.

Elbow is a little better so I am back at it this week.

 

[Future]

Last night it became clear that the one time I can ALWAYS count on to train is early. So I am gonna be training at 430-500 am now. Because of my depleted stated I will be training more HIT as well.

Preworkout out: BC+EAA and Anadraulic State

Cardio: Warmup 5 min

1. Incline Dumbell Press
70x15
90x8
130x11+2+1

2. Dumbell Incline Flyes
90x12+5+3

3. Dumbell Front Raises
25x12
50x7+3+2

4. Dumbell Laterals
50x9+4+3

5. Pushdowns w/ vbar (HEAVY machine)
50x12
70x8
90x8
110x15+6+5

6. Rev Tricep Ext
strip x fail

 

[Future]

430 am I hear that annoying chime creeping into my dreams. I thought it was a cool dream. Something about dinosaurs or something. I slowly lay there thinking that was REALLY not long since I went to bed. Tami was sound asleep. I quietly grabbed my clothes to be greeted by a hungry and eager kitten named Chunk. I'm starting to think he just loves me for the food.

I went downstairs and have a scoop of Anadraulic State. I went through messages for a bit and then it was off to train.

1. Calf Ext on Leg Press (one leg)
Sled + 90x15
***started sipping my BC-EAA from LG Sciences
Sled + 270x10
Sled + 450x8

2. Seated Toe Raises
180x9+5+3
**for having no food my calves were pumped like crazy!

3. Donkey Calf Raises
Ok, I have a parallel leg press. I basically adjust my hips slightly and then I lean forward. This mimics the motion of a donkey calf raise. Sometimes you have to be creative when you are training.

4. Stiff Leg Deads
225x10
**the next three sets are done with no rest**
315x8
405x8
495x6

5. Lying Ham curls
100x12x7

6. One Leg Press
sled +270x12
sled +630x6

7. Hacks
Sled +180x12x7

8. One Leg Ext
180x10

 

[crader]

At 4:30am I would have considered the chime a nightmare! Oh and is it possible for a cat to love you for anything BUT food?!

 

[Royd The Noyd]

Future....where did you go?

 

[crader]

Future....where did you go?

LOL they just made the long trek to Arizona. So I imgine he is unpacking and settling in!

 

[Royd The Noyd]

LOL they just made the long trek to Arizona. So I imgine he is unpacking and settling in!

Ahh Thanks Crader!