Future's Journal

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  1. Future
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    Future's Journal


    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

  2. Future
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    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**
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    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
    •   
       

  4. Future
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    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.
  5. Future
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    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.***
  6. Future
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    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.
  7. Future
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    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
  8. Future
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    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.**
  9. Future
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    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.
  10. Future
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    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.
  11. Future
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    1. Front Squats
    135x15
    225x8
    315x8
    405x10
    405x7
    405x5

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

    3. Leg Extensions
    135x12x7
  12. Future
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    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)
  13. Future
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    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
  14. Future
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    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.
  15. Future
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    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
  16. Future
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    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
  17. Future
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    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
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    When did you start FST-7? How are the gains so far?
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    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?
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  20. Future
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    Quote Originally Posted by Royd The Noyd View Post
    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.

    Quote Originally Posted by smeton_yea View Post
    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.
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    Quote Originally Posted by Future View Post
    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.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  22. Future
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    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.
  23. Future
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    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
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    good to see you here future
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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  25. Future
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    Hey man! You have a face! LOL
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    Somehow I missed this one. I'll have to read it later and catch up.
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    Quote Originally Posted by Future View Post
    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.
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  28. Future
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    Actually I stated that I have tendonitis so yes my forearms hurt alot.
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    Quote Originally Posted by Future View Post
    Actually I stated that I have tendonitis so yes my forearms hurt alot.
    gotcha
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    You are an inspiration
  31. Future
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    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.
  32. Future
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    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
  33. Enologist/Brewmaster/Damn good guy
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    Quote Originally Posted by Future View Post
    1. Close Grip Bench

    365x8
    You kidding me?? Dang!
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    Quote Originally Posted by Future View Post
    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?
  35. Future
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    Quote Originally Posted by dg806 View Post
    You kidding me?? Dang!
    LOL no there are some strong people man that do LOTS more than that.

    Quote Originally Posted by dg806 View Post
    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.
  36. Future
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    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
  37. Future
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    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
  38. Future
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    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
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    Strong workouts Future. Did you by chance get the package AMS sent you? Should be there soon if not.
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    Thanks! Nope not yet. Thanks again too.
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