Ok so my trainer and I have switched up my routine after 16 weeks. Going from a really high volume of reps to a more low to moderate volume. That’s right I am talking about Blood and Guts training Yates style. Which means for the next 16 weeks all you will see is the final actual working set listed. That is not to say I wont be doing at least 1 to 2 warm up sets, but only my final set counts. Throw in the failure reps and I will be toast. So here it goes..
Wide grip pulldowns 1×8 260 failure reps 3
Barbell rows 1×6 315 4 failure reps
Front pulldowns 1×8 8 plates
Standing straight arm pulldown 7×12 60
21’s 75lbs
Single arm curl 1×8 75 3 failure reps
Incline curls 7×12 75
If you notice I am still doing my 7’s. Never Going to get away from those.
Blog of a returning bodybuilder!! 
Have you found this type of training to be beneficial to you? I want to try it one day but just cant get past that mentality of 1 set aint enough.
I love using FST-7 along with my HIT training. But since I am about 5 months out from a show going back to total FST-7 so 4 sets of 12 for everything now.