Finaflex Apple Fusion Everyday Keeps DOMS Away

Forgot to suggest to try rolling that injured bicep with a tennis ball some. Around the lower part of the bicep and the elbow to relieve some pressure.
 
Montego1 said:
Forgot to suggest to try rolling that injured bicep with a tennis ball some. Around the lower part of the bicep and the elbow to relieve some pressure.
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Did this yesterday and last night. Great idea!! Really feels good today. Thanks again!!!
 
Did a lil cardio this morning.
20 mins on the bike
10 minutes on stair climber
Heavy bag work with 5 lb dbs

Felt great, my left arm feels so much better today!!!
 
I love these straps!!! It made my training today much better than without them. Even hit a pr on rack pulls!!

Rack Pulls
135x10
225x10
365x8
425x3
455x1 PR!

Rack Pull Shrugs
Changed these up a little. Rack Pull then 5 shrugs back down Rack Pull 5 shrugs etc.
185x8 pulls+40 shrugs x 5 sets
The straps really helped me "pull" this one off!!

Bent Over Db Rows
Left for 10 then right for 10 back to left 10 then right for 10=1 set. I did 3 sets of these with 80 lb db.

Lat Pulls
150x10x4

Alternate Hand Seated Rows
Pull back with left then slowly back to start while pulling back with right so on and so forth. 10 reps per side x 3 sets@70 pounds per side.

Finished with cardio
20 minutes on the bike

5 one minute rounds on heavy bag with 8 lb dbs
 
Good workout! Straps are great if you are like me and don't really care about grip strength. Moving big weight is always fun :)
 
Montego1 said:
Good workout! Straps are great if you are like me and don't really care about grip strength. Moving big weight is always fun :)
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Thanks bro! I totally agree about grip strength. I would rather work my back as hard as I can, then have to worry about my grip.
 
Trained some grappling tonight and of course cardio that goes along with it. Footwork, speed bag, heavy bag. Took along a serving of apple fusion and felt great. Talked a couple of my training partners to put in their order for some ;)
 
niners4reggie said:
Thanks brother! I really need to work on getting "wide" any tips?
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You don't look small bro.....

Things I like:

*ofcourse pull ups and lat pull downs wide grip

*Also like super set : straight arm pushdowns(wide grip), followed by lat pulldowns( wide, or atleast wider than shoulder width.)

*negatives on pull ups.....

*or negative accentuated on pull ups(super slow 10sec decend)

* seated cable row(wide grip overhand, like dorian did )

sometimes do pull ups 3x a week....1 back training ofcourse, 1 time after legs, 1 time after chest

Basic, but it works for me....

Forgot: try to make lots of lat spreads dung the day(mind, muscle connecting)
(my girlfriend hates me for this :) )
 
edje007 said:
You don't look small bro.....

Things I like:

*ofcourse pull ups and lat pull downs wide grip

*Also like super set : straight arm pushdowns(wide grip), followed by lat pulldowns( wide, or atleast wider than shoulder width.)

*negatives on pull ups.....

*or negative accentuated on pull ups(super slow 10sec decend)

* seated cable row(wide grip overhand, like dorian did )

sometimes do pull ups 3x a week....1 back training ofcourse, 1 time after legs, 1 time after chest

Basic, but it works for me....

Forgot: try to make lots of lat spreads dung the day(mind, muscle connecting)
(my girlfriend hates me for this :) )
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Thanks man!! I'm very critical of myself. My friends say a little too critical lol but I don't see what they do I guess. Pull ups are something I keep leaving out and need to do more of for sure! Never thought of straight arm pull downs. I will incorporate your tips into my training. Thanks again!!!
 
niners4reggie said:
Thanks man!! I'm very critical of myself. My friends say a little too critical lol but I don't see what they do I guess. Pull ups are something I keep leaving out and need to do more of for sure! Never thought of straight arm pull downs. I will incorporate your tips into my training. Thanks again!!!
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I finish back days off with FST7 straight arm pulldowns with a rope. Talk about awesome pump.
 
Montego1 said:
I finish back days off with FST7 straight arm pulldowns with a rope. Talk about awesome pump.
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I just googled FST7. I had heard of people doing it but had no idea what it was. Looks like an intense way to finish training! Do you take shorter rests between sets?
 
niners4reggie said:
I just googled FST7. I had heard of people doing it but had no idea what it was. Looks like an intense way to finish training! Do you take shorter rests between sets?
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On main sets its normal reps and rest. About one minute. At the end of the workout is seven sets of 8-12 reps with thirty seconds rest between sets and you alternate stretching and flexing between sets. Doesn't sound bad but it can get extremely brutal. It's the protocol I follow in my log. Love it too.
 
Montego1 said:
On main sets its normal reps and rest. About one minute. At the end of the workout is seven sets of 8-12 reps with thirty seconds rest between sets and you alternate stretching and flexing between sets. Doesn't sound bad but it can get extremely brutal. It's the protocol I follow in my log. Love it too.
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Awesome!! Thanks bro I will include this as well!!!
 
niners4reggie said:
Awesome!! Thanks bro I will include this as well!!!
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My FST sets are on

Cable Crossovers - chest
Tricep rope Pushdown - triceps
High cable curls - biceps
Side Lateral Raises - shoulders
Rear Delt flys on pec deck - shoulders
Straight arm Pushdown with rope - back
Leg press - quads
Seated leg curls - hams
 
Montego1 said:
My FST sets are on

Cable Crossovers - chest
Tricep rope Pushdown - triceps
High cable curls - biceps
Side Lateral Raises - shoulders
Rear Delt flys on pec deck - shoulders
Straight arm Pushdown with rope - back
Leg press - quads
Seated leg curls - hams
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I do those to finish chest and bis just not 7 sets, so I will up those to 7 and make sure my rests are short. For chest I start at the bottom then raise to middle then raise to the top for 1 set. Rest for 45 seconds and do it all over again x3. Do you think that's ok or should I pick a position and stick there?
 
niners4reggie said:
I do those to finish chest and bis just not 7 sets, so I will up those to 7 and make sure my rests are short. For chest I start at the bottom then raise to middle then raise to the top for 1 set. Rest for 45 seconds and do it all over again x3. Do you think that's ok or should I pick a position and stick there?
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fst7 is to stretch the fascia and get a wicked pump. 7 is just a number. Could do 5/6....doesn't really matter in my opinion, just as long as you get a skin stretching pump.

as far as the cable crossovers, you can do it anyway you like.

More advanced fst7 programs begin with sevens....or compound exercises with sevens...
 
Did some fasted chest training today, although I like the fact that it uses fat as energy I really find that my training isn't as good as days when I eat beforehand.
Tried Apple Fusion pre training and intra today.

Incline BB Bench
135x10
185x10
225x8 wanted 10 but didn't have a spotter and didn't push as hard as I could've.

Flat BB Bench
Went for lower weight higher reps on this one.
135x15
185x15
205x12
225x11
245x10

Decline BB Bench
Slow negatives
135x15
185x12
225x10
255x7

Cable Crossovers
Lowest for 10+middle for 10+highest for 10=1 set.
30x30x3
 
edje007 said:
fst7 is to stretch the fascia and get a wicked pump. 7 is just a number. Could do 5/6....doesn't really matter in my opinion, just as long as you get a skin stretching pump.

as far as the cable crossovers, you can do it anyway you like.

More advanced fst7 programs begin with sevens....or compound exercises with sevens...
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Ok cool! I love trying/learning new things. It's awesome having you guys follow along and give me tips. You are top notch reps and I appreciate everything!!!!!
 
niners4reggie said:
Ok cool! I love trying/learning new things. It's awesome having you guys follow along and give me tips. You are top notch reps and I appreciate everything!!!!!
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Thanks for the kind words bro.

Love to help...

Very glad to be part of the finaflex team.
Lots of experience here, but still learning something new every day.......thanks brothers :)

AM is a cool place to be!!!!
 
edje007 said:
Thanks for the kind words bro.

Love to help...

Very glad to be part of the finaflex team.
Lots of experience here, but still learning something new every day.......thanks brothers :)

AM is a cool place to be!!!!
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Your bet bro, your doing an awesome job for a great company!

Did a little kickboxing training last night and ended up blocking a decent kick with my left arm. Hurt like an SOB afterwards, and was a little concerned I may be hating it today but did some more rolling and it actually isn't too bad today. Day off from weight training today so I will get some cardio in before work.
 
niners4reggie said:
Your bet bro, your doing an awesome job for a great company!

Did a little kickboxing training last night and ended up blocking a decent kick with my left arm. Hurt like an SOB afterwards, and was a little concerned I may be hating it today but did some more rolling and it actually isn't too bad today. Day off from weight training today so I will get some cardio in before work.
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Talk about some nice cardio work....kickboxing is the shyt...

Did a lot of kyokushin karate (10years)and thai boxing back in the day....too bad my knee doesn't do what I want it to do, otherwise would be fun to pick it up again.
 
edje007 said:
Talk about some nice cardio work....kickboxing is the shyt...

Did a lot of kyokushin karate (10years)and thai boxing back in the day....too bad my knee doesn't do what I want it to do, otherwise would be fun to pick it up again.
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2 very cool disciplines!! I'm going to be starting Muay Thai next weekend!!
 
niners4reggie said:
2 very cool disciplines!! I'm going to be starting Muay Thai next weekend!!
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Thai boxing is a very big sport in Holland, since the 80's.

Lots of great champions, especially in the K1 circuit.

One of the best muay thai fighters ever, was Ramon Dekkers. (diamond dekkers)

In the 90s he beat the thai champion in thailand.

Lots of clips on you tube.....enjoy!!!!

Sadly he just passed away a couple of months ago.....too young.....
 
edje007 said:
Thai boxing is a very big sport in Holland, since the 80's.

Lots of great champions, especially in the K1 circuit.

One of the best muay thai fighters ever, was Ramon Dekkers. (diamond dekkers)

In the 90s he beat the thai champion in thailand.

Lots of clips on you tube.....enjoy!!!!

Sadly he just passed away a couple of months ago.....too young.....
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Ya way too young. Hoost was another great one!! Are you in Holland?
 
Got up this morning before work and ran on the treadmill 5 minutes on level 5, then 5 mins on 6 etc, upping 1 level after 5 minutes each time for 25 minutes. Dayummm, this is a killer!!!
 
My upcoming fight is against a guy that's 20 years younger than me. The last thing I need is to gas out and allow this young guy to be able to take over the fight.
 
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