Somewhatfilms.. Video log.

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Deads: 135x10, 225x5, 315x5, 350x1 <--- grip failed no wraps
T-Bar: 90x10, 90x10, 90x10
Standing one arm cable rows: 105x10, 120x10, 135x10
From knees rope pulldown with flye at end: 90x10, 105x10, 120x10


The rope one was done with a high cable attachment and i got the biggest stretch i could before pulling it down then spreading the rope apart to really hit my middle back. This in conjunction with the t-bars and cable row had me super pumped and feeling the workout rather nicely. I wish i had my wraps or changed my grip cause it def stopped me from throwin up more reps or weight.
 
Chest, Bi's

Incline hammer: 90x10, 180x10, 270x6 rest pause 270x3 rest pause 270x2
Flat barbell bench: 135x10, 155x10, 185x10, 205x10
Machine pec dec: 205x10 flex for 10 sec, 205x10 flex for 10, 205 flex for 10, 185 flex for 10 sec, 185 flex for 10, 170 flex for 10, 170 flex for 10 sec.

Barbell curl: 95x10, 95x10, 95x8
standing cable double bi: 30x10 flex for 10, 35x10 flex for 10, 40x10 flex for 10, 45x10 flex for 10, 40x10 flex for 10, 45x10 flex for 10, 50x10 flex for 10

Were now using elements from rest pause, DC and FST-7. It was quick, hard and painful but rewarding as the flexing strengthens the mind muscle and ensures that you hit it where you need it. I am NOT looking forward to fst-7 for legs..... but they need to grow so i look forward to the results instead.
 
Here's some vids that didnt get loaded up.

Leg day before last.
[ame="http://www.youtube.com/watch?v=fB2mIb5Kmjg&feature=channel_page"]YouTube - 225x3[/ame]

Chest day before last.
[ame="http://www.youtube.com/watch?v=chd-NfzHQgo&feature=channel"]YouTube - 245x5[/ame]
[ame="http://www.youtube.com/watch?v=1NQqfc0HWlU&feature=channel"]YouTube - 265x3[/ame]
[ame="http://www.youtube.com/watch?v=0cA_8Qnir50&feature=channel"]YouTube - 285x1 - 1st try[/ame]
[ame="http://www.youtube.com/watch?v=N95Cv4n_N_M&feature=channel"]YouTube - 285x1 - 2nd try[/ame]
 
that was quick!!!! and yes SWG is one strong as mofo!!!!!
 
yep!..i agree...quick question john,why are you guys in sweats,is it really that cold?
slick.
 
we live in northern canada. there's snow everywhere right now. plus i prefer to get a sweat on so my muscles stay warm. Shorts will come out when summer starts.
 
bslick69b said:
yep!..i agree...quick question john,why are you guys in sweats,is it really that cold?
slick.
Click to expand...

Isn't Hawaii sunny year round? My friend Keoni always goes back home to Hawaii around Christmas and comes back looking Puerto Rican he's so tanned.
 
it's not that bad. you get used to it after awhile. I'm jealous of the fact that you guys can train year round in shorts and tank tops. man that would be nice year round.
 
I'm wearing a sleeveless right now. On the downside however, it costs three times as much to live here, so its not all sun & fun. We pay rent to the sun.
 
Legs

Olympic style front squats: 135x10, 185x10, 205x10, 225x5
Step-ups: 40x10, 50x10, 60x10
Fst-7 Leg press: 200x8 flex hard for 12 seconds then drink wate (30 seconds between sets..... all sets done this way 290x8, 400x8, 400x8, 400x8, 400x8, 450x8
Standing ham curl: 40x10, 50x10, 50x10
Seated calf raise: 90x10, 135x10, 180x7
Seated calf was supersetted with standing calf raise: 135x10, 135x10, 135x8

We put the garbage can between the two leg press machines incase we had to toss some cookies. I was sucking wind from the step ups and squats. I think this workout will give me a better indication of what weights to use for the leg press as i haven't really done it in recent history esp fst style. I went up two reps on the front squat and am trying a new Rom to hit my quads better. All in all was a great day.
 
man, i was really impressed with your front squats today buddy. The new ROM is definitely going to help you and i think fst-7 is going help you activate your quads a little more.
 
and besides i'm the only one that looked like they were going to puke, so props to you. i was wiped out from this workout.
 
punthra said:
and besides i'm the only one that looked like they were going to puke, so props to you. i was wiped out from this workout.
Click to expand...

Either that or i wimped out and went light, lol. I wasnt the crazy mofo going up 50 pounds per set.

What is dallas's name on here? powerblonde or heavyginger?
 
There ya go, and if you were a personal trainer, part of the instruction will include. "If I lay here like so and open my mouth, you should get low enough to comfortably dip your bottom nut between my teeth. Who's going first?"
 
VolcomX311 said:
There ya go, and if you were a personal trainer, part of the instruction will include. "If I lay here like so and open my mouth, you should get low enough to comfortably dip your bottom nut between my teeth. Who's going first?"
Click to expand...
:bandit: :footinmouth: :toothache: :censored: :puke: :blindfold: :35:
 
Punthra said he had a video on here of himself, there is only one problem, i cant figure out who is who! :laugh:
 
Shoulders and tri's

Seated military barbell: 145x10, 175x10, 195x6 7th was ugly. Widow: 135x15
Leaning laterals: 10x10, 15x10, 20x10, 25x10
Rear delt maching FST-7: 35x10, 45x10, 55x10, 65x10, 75x10, 85x8, 95x8*
*all sets were done then immediately flex muscle hard for 12 seconds then drink of water and then do next set after.

Glose grip bench press: 115x10, 165x10, 186x6
Rope pressdown FST-7: 70x10, 75x10, 80x10, 85x10, 90x8, 65x8, 65x8*
Same style as above, reps, flex, water then repeat.

During the flex portion of FST-7 sets i found that the flexing was excrutiating and led to cramps and its very hard. People look at us like idiots and punthra and i found it quite entertaining. I am going to start taking creatine since FST-7 is designed to stretch the fascia... a good pump product or good creatine will aid this endeavour and keep my muscles full for the strenous workouts.
 
Trapstar said:
Punthra said he had a video on here of himself, there is only one problem, i cant figure out who is who! :laugh:
Click to expand...

In the begginging of the thread punthra is doing dumbell rows and barbell rows. He is spotting me in some vids and he has a shaved head and is thick as hell usually in sweats with a hoodie. he's spotting me on the flat dumbell sets a few back too.
 
somewhatgifted said:
Shoulders and tri's

Seated military barbell: 145x10, 175x10, 195x6 7th was ugly. Widow: 135x15
Leaning laterals: 10x10, 15x10, 20x10, 25x10
Rear delt maching FST-7: 35x10, 45x10, 55x10, 65x10, 75x10, 85x8, 95x8*
*all sets were done then immediately flex muscle hard for 12 seconds then drink of water and then do next set after.

Glose grip bench press: 115x10, 165x10, 186x6
Rope pressdown FST-7: 70x10, 75x10, 80x10, 85x10, 90x8, 65x8, 65x8*
Same style as above, reps, flex, water then repeat.

During the flex portion of FST-7 sets i found that the flexing was excrutiating and led to cramps and its very hard. People look at us like idiots and punthra and i found it quite entertaining. I am going to start taking creatine since FST-7 is designed to stretch the fascia... a good pump product or good creatine will aid this endeavour and keep my muscles full for the strenous workouts.
Click to expand...

Looks great man, So you guys started the FST-7 huh? I looked into that, on the site, dam program is mad money dude! I guess thats if you buy it, not sure what you did though... with all this progress your making you should have thrown up some pics or something.. I know you said through out this log you've been gaining!- keep it up^
 
Back

Deads: 135x10, 225x10, 315x10, 365x3
Closegrip pulldowns: 160x10, 190x10, 200x7 rest pause, x5, rest pause x3
Bent over rows: 115x10, 135x10, 155x10
Fst-7 seated rows: 90x10, 90x10, 90x10, 90x10, 90x10, 90x10, 90x10

Deads went well but i missed a few meals on the weekend and man did i feel it today. I was gassed out after deads so i went quite light on the rest of the workout to focus on form cause i wasnt breakin any PR's today. I have gone up significantly on my deads if you look back to last week i did 350x1 but my grip failed and the first vid of deads i went to 355x2 and that was when i was doing 5x5 so i may have gotten a few extra if i didnt do 315x10.

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:dl:
 
Liftergym33 said:
Looks great man, So you guys started the FST-7 huh? I looked into that, on the site, dam program is mad money dude! I guess thats if you buy it, not sure what you did though... with all this progress your making you should have thrown up some pics or something.. I know you said through out this log you've been gaining!- keep it up^
Click to expand...

We just stole the principles and added in some rest pause, negatives and supersets... as well as other goodies. We are primarily doing fst on the weak spots. For me its back thickness, rear delts and legs.
 
somewhatgifted said:
Legs

Olympic style front squats: 135x10, 185x10, 205x10, 225x5
Step-ups: 40x10, 50x10, 60x10
Fst-7 Leg press: 200x8 flex hard for 12 seconds then drink wate (30 seconds between sets..... all sets done this way 290x8, 400x8, 400x8, 400x8, 400x8, 450x8
Standing ham curl: 40x10, 50x10, 50x10
Seated calf raise: 90x10, 135x10, 180x7
Seated calf was supersetted with standing calf raise: 135x10, 135x10, 135x8

We put the garbage can between the two leg press machines incase we had to toss some cookies. I was sucking wind from the step ups and squats. I think this workout will give me a better indication of what weights to use for the leg press as i haven't really done it in recent history esp fst style. I went up two reps on the front squat and am trying a new Rom to hit my quads better. All in all was a great day.
Click to expand...


somewhatgifted said:
Shoulders and tri's

Seated military barbell: 145x10, 175x10, 195x6 7th was ugly. Widow: 135x15
Leaning laterals: 10x10, 15x10, 20x10, 25x10
Rear delt maching FST-7: 35x10, 45x10, 55x10, 65x10, 75x10, 85x8, 95x8*
*all sets were done then immediately flex muscle hard for 12 seconds then drink of water and then do next set after.

Glose grip bench press: 115x10, 165x10, 186x6
Rope pressdown FST-7: 70x10, 75x10, 80x10, 85x10, 90x8, 65x8, 65x8*
Same style as above, reps, flex, water then repeat.

During the flex portion of FST-7 sets i found that the flexing was excrutiating and led to cramps and its very hard. People look at us like idiots and punthra and i found it quite entertaining. I am going to start taking creatine since FST-7 is designed to stretch the fascia... a good pump product or good creatine will aid this endeavour and keep my muscles full for the strenous workouts.
Click to expand...

Lookin good keep it up...:18:
 
we'll get there. We just have to get you to eat more consistently.
 
I got a wife that feeds me really well so i have that small advantage over SWG.
 
punthra said:
I got a wife that feeds me really well so i have that small advantage over SWG.
Click to expand...

My wife is a good cook too but i barely see her throughout the week. She works days I work nights. LoL Only time I get to see her for an extended amout of time is weekends when i get to spank her hahahhahahahh LOL....:laugh:
 
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