Who wants some FST7?!?!?!

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    Who wants some FST7?!?!?!


    Hey everyone, Ol' DW here again with another training log. This time I'll be taking a break from the DC Blasting and go with the new "hype'd" training that is FST-7. I'll be doing an 8 week run with it, focusing on my Back and Legs for my sets of 7's.

    I will also be lean bulking during this time. Calories will be above maintenance on training days (~500) and slightly less on off days (less carbs). I'll be heavier on carbs (ugh, idk how I feel about this) with 2x's per lb of body weight on training days and back them down on off days.

    I'll begin this training on Monday 2/23. I'll start with morning weight (pre-food, post-bathroom) and measurements at this time also.

    I'm still looking for a good "pump" preworkout supp. Its recommended for this outline of training and Hemovol seems to be getting a lot of attention, i've got a week to come up with one so any good ones let me know, im open to suggestions.

    Hope everyone enjoys

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    Reserved
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    Never mind. I'm starting training 2maro, with Arms. By the looks of all the people subb'd to this log, I'm sure the anticipation was killing you.
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    Hemavol is awesome for pumps! You will need to add some stims though. The soon to be released Maximize Intense would be a great combo as the MaximizeV2/Hemavol pairing was crazy good for me. Looking forward to learning how your FST7 is set up.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Do they have it at vitamin shoppe? I have a 30% coupon for their store, and its within walking distance of my apartment.

    My split looks like so....

    Sunday: Off
    Monday: Back with 7's
    Tuesday: Chest
    Wednesday: Off
    Thursday: Arms
    Friday: Quads (am) Hams/Calves (pm) both 7's
    Saturday: Shoulders

    I may swap monday and tuesday, kind of depends on how I feel after shoulders on saturday
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    Shew this regular volume crazy is a real change up

    Everything was super set. I won't put weights bc well, they don't really matter with this training. I'll note if they go down or up though.

    DB Pin wheel curls
    3X12,10,8

    Rope Pushdowns
    3X15,12,10

    Hammer preacher Curls
    3X12

    Dips
    3x22,21,18

    DB Seated Hammer curls
    3x12,10,6

    Skull Crushers
    3x10

    BB Curl
    -3sec negatives
    3X12,10,7

    Rope Kick Backs
    3x15,12,10

    Really started running out of gas to the 2nd half of my workout. Had a huge pump with only Creatine and taurine preworkout. Didn't eat many carbs this week either so thts promising.

    Started upping the carbs today though ;-)
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    yeah, I've thought about FST-7, but i'm too old for that crap
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    Quote Originally Posted by EasyEJL
    yeah, I've thought about FST-7, but i'm too old for that crap
    Whoa, ladies and gentleman. Hold the phone, an AM legend has entered the log!!!!!!
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    Fst7 is good if you can recover and eat enough. My friend loved it. But he was taking in over 4.5k cals a day. And he is ecto meso. Pretty damn genetically gifted IMO. I got over trained on it. I definitely built up mean stamina though.
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    My tri's are pretty sore today, biceps meh, been worse. I do however have a ragging headache? No idea why, I feel like I drank champagne last night or something. Hmmm, well I'll toss back some aspirin and chug some water see if t helps.

    I don't know I I'll be able to split legs today like i wanted. I'm moving this weekend and slept in a little later than expected so may just have to hit a hard 2 hr leg session, o well. I love killing legs so it's all good
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    Let's see of big guy can live up to what the little guy did
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    My legs feel like they're 800lbs! Pump wasn't anything crazy or out of the ordinary but 1st workout so I'm not judging. I'm def gonna have to split legs though, that'll increase my pump and overall work load

    Leg extensions
    3X15,12,10

    Seated Leg Curl
    3x12,10,8

    Leg press (low stance)
    3x20,18,15

    Good mornings
    3x10

    Deep narrow squats
    3x15

    Stiff leg deads
    3x12

    Single leg extensions
    7's

    Lying leg curl
    7's

    *I'm hitting calves with chest Tuesday
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    Shoulder pump in the morning then moved ALL DAY!!!! It was mostly raises with some presses at the end

    On a side not, I ate close to 4lbs of ground beef today in the form of sloppy joes. I was in heaven haha

    Def hit my protein mark for today! Had normal breakfast and post workout meals then sloppy joe bonanza started
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    While not the sloppy joe variety, ground meat and brown rice are daily staples in my diet. I usually brown the meat with some taco spices.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF
    While not the sloppy joe variety, ground meat and brown rice are daily staples in my diet. I usually brown the meat with some taco spices.
    I'm a chicken and rice guy. Ground beef is too expensive for me right now.

    In college I would buy the 15lbs logs from BJ's, it was 92/8 I think. Would throw some taco seasoning like you mentioned along with rice and some medium salsa & FF sour cream and be in heaven haha
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    Better pump today, had a lot of sodium yesterday.

    Modified Single Arm BB rows (DB only go to 100)
    3x12,10,9

    Lat Pull down
    3x12,10,7

    CG Cable Row
    3x15,12,11

    Rope pull overs
    3x15,12,10

    Smith Shrugs
    3x15,12,10

    Hyperextentions
    3xfailure

    Row Machine (underhand grip)
    7'sx10-12

    I dont try to have my reps up at 15, coming from DC training it's hard for me to gauge what weight I'll use and if I got some in the tank I ain't stopping at 12!

    Plus I get better pumps from lower rep range work, 6-10reps, I know seems odd but how my boy seems to roll
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    Quote Originally Posted by Distilled Water

    I'm a chicken and rice guy. Ground beef is too expensive for me right now.

    In college I would buy the 15lbs logs from BJ's, it was 92/8 I think. Would throw some taco seasoning like you mentioned along with rice and some medium salsa & FF sour cream and be in heaven haha
    Logs lol I call them torpedoes

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    Quote Originally Posted by StakedCop

    Logs lol I call them torpedoes
    Haha nice, those things were clutch!
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    Here's my diet breakdown. I need to add some more protein, a 50gr shake when I got home from work would be ideal. I wish dymatize still made their 12hr protein, it was in expensive and tasted alright.



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    Carbs should be a little higher, my cottage cheese has pineapple in it so add about 24gr to the carbs that's the real out look on it.
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    Back is a little sore today, my back never gets really sore. Im excited for the growth possibility from that.

    you want to be humbled with presses, do 4 sets of machine flys with a 2 sec squeeze as your first exercise.

    Machine Fly
    140x15
    155x12
    170x11
    180x10

    Incline BB Bench
    225x10
    235x8
    245x6

    Hammer upright chest press
    45x12
    50x12
    55x12

    Smith Decline Bench
    135x20
    135x20
    145x18

    My workout had to be sped up a bit also, I had cable installed yesterday morning so I had to wait around for everything to be completed so my 1hr 15min window was shrunken to about 35min
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    Well with moving this past weekend and putting everything away I found my diets from when I tried doing a contest 6 years ago! I also found my workouts from the time shortly after. I remember I made some great gains in the time after with that workout, hmmm.

    I didn't do the show because the guy putting me through the show (and close friend) had a stroke about 4 weeks out from the show. However, this makes me kind of want to give it a go again. I was about 30lbs lighter than I am now but could make the adjustments to the diet, or just call me buddy and ask what to add.

    Hmmm maybe a contest diet starting in May????
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    Figured I'd post my diet invade you guys were wondering how I ate. This is the revamped version I'll put into place when my stuff gets here.

    Meal 1:
    True Protein MG's Powdered Muscle

    Post workout
    1 scoop Gaspari Intra-protein
    2 pieces Ezekiel bread with jam

    Meal 3:
    4 egg whites
    4whole eggs

    Meal 4:
    3 scoops Mass Maker
    1 scoop Muscle Provider
    8oz soy milk
    1 tbs almond oil

    Meal 5:
    10oz chicken
    1/2 cup brown rice
    4 the natty peanut butter

    Meal 6:
    3 scoops Mass Maker
    1 scoop Muscle Provider
    8oz soy milk
    1 tbs almond oil

    Meal 7:
    1 container cottage cheese w/ pineapple
    1/4cup Almonds

    Meal 8:
    2 scoops Dymatize XT protein
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    ]Had a better pump today, a good workout all together

    Leg press low stance
    435x25
    525x20
    615x15
    705x10

    Single leg extensions
    70x12
    70x12
    80x8
    85x6 -drop set- 40x6

    ATG squats
    135x20
    185x12
    225x8

    Leg extensions
    7's with 125 for 10-12



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    Starting point for quads, trying to increase the outer sweep. 7 more weeks to improve!
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    To help with the pump, i had a bowl of frosted flakes with my nightly protein shake. I took 200mg of R-ALA a few minutes before the meal. Depending on how my workout goes tomorrow I will probably add this to my last meal of the day, but sub the cereal for 1/2 cup of oatmeal with honey
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    Good pump today

    Single Arm Hammer Machine Row
    90x15
    115x12
    125x10

    Neutral Pull Downs (2sec stretch at top)
    170x12
    175x10
    180x9

    CG Cable Row
    180x12
    185x11
    190x10

    Straight Arm Rope Pull Down
    50x13
    60x10
    70x8-drop set-35x8

    DB Shrug (2sec squeeze)
    80x12
    90x10
    100x9

    Back Hyperextentions
    BWx3xfailure

    Rope Face Pulls
    7's with 50 for 10-12

    Like I said, had a good pump today and felt strong. My back is on fire




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    Starting back shot's. Trying to thicken up my upper back, 7 weeks to build!
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    Solid chest workout, Going to kick it old school on Chest days for a while

    Incline BB Bench
    225x12
    235x10
    245x7
    255x6
    265x4

    Flat BB Bench
    185x15
    195x11
    205x9
    215x7
    225x5

    -Deep Push ups (hands on platform, chest goes deeper than palms)
    BWx20
    BWx15
    -Fly Machine
    70x15
    85x12
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    I don't know how I feel about this whole FST 7 routine.
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    Workout sucked today. I'm done with this FST7, too much volume for me & my lifestyle (job) I cant recover. Novel idea, just not for me.

    I'm eating 4k calories a day with a 20gr Creatine/Glutamine regimen & at least 7hrs of sleep every night (more on fri/sat/sun) and I'm still sore 3 or 4 days later and it's affecting my workouts
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    Well sorry guys, I decided to keep up with the FST-7. I've gained about 2lbs in 4 weeks and my waist remains the same. I'm starting to get stretch marks on the back side of my arm pit bad, at growth?)

    I'm taking a few days off because of my work schedule. Plus it's been 4 weeks of hard training so the 3 days off should de me well. Back to shoulders on Friday!
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