Well about to do my HIT/FST-7 hybrid training for 10 weeks. Will post up the training schedule and workouts a little later. Have to eat meal 2 then off to hit back and biceps.
Workouts
Thursday was murder!!!
Well Thursday was a rough day for me. Did a small amount of cardio in the morning (15 minutes) in the morning since I was doing legs a little while later. Legs were a murder sessions. I basically made them worse then jello. So without further adieu here is the workout.
Leg Ext 4×12 150,200,210,220
Hack Squats 4×12 4,6,8,10 plates
Machine Squats 5×12 10,14,16,18 plates
One Legged leg Press (right leg only) 7×12 150
Leg Ext 7×12 150 (did them extra slow and held at the top for a count of 5)
Lying leg curls 4×12 120,130,140,50
Stiff Legged Deadlifts 4×12 100,105,110,115 (dbs)
Seated Leg Curls 7×12 110
Seated Calf raises 6 plates
Standing raises 4×12 450
Calf machine 7×12 300
Tuesday Workout
Here is the routine I did for shoulders today. Really killed it because I am trying to build bigger delt caps which will add to my already wide clavicles and will also make my waist seem smaller. Though I will be killing my legs on Thursday to help enhance a look of a smaller waist. So here we go.
Machine Presses (facing the seat) 6×12 50,70,90,110,130,150
Side Lateral raises (rack lifts) 1×12 20,25,30 2×12 25,30,35 3×12 30,35,40
Front DB raises 4×12 25,30,35,40
machine laterals 7×12 130
Reverse Pec Dec 4×12 80,90,100,110
Incline reverse DB raises 4×12 30,35,40,45
High pulls 7×12 70
Barbell shrugs 4×12 315,405,495,585
Cable shrugs 7×12 200
Rack lifts are when you basically start at a weight do the reps and immediately move to another weight. So basically for each set you do 36 reps. Really trying hard to bring in my abs also so I have been doing them 3 times a week, but have not really posted anything so here is the ab routine I did.
Pilatte ball crunches 4×25
Crunch Machine 4×25 120
Leg Raises 4×25 bodyweight
Monday Workout
Ok I’m a little behind on my postings sorry. So without further wait here is my back workout from Monday.
Underhand Pulldowns 4×12 130,140,150,160 (used this as a little bit of a warmup to stretch everything before going super heavy).
One arm DB row 4×12 100,110,115,120 (they only go to 120lb dbs)
Deadlifts 4×12 135,225,315,405
Hammer Strength Rows 7×12 4 plates
Preworkout was EVP and post was Cell Kem by Evogen and Hany Rambod. I still use all the BSN products, but am a true Hany disciple so I do use his 2 products. Always finish off my post workout stuff with 3 scoops of Syntha-6 protein.
Chest Day
I had a blast today since I got to see some good friends Chris and Melanie Doyle up at Planet Health. If you need a great PT/Chiropractor it would be well worth your time to see him. He is a young gun and is great at his job. Alrighty time to talk about chest. Did 45 minutes cardio this morning and 35 after workout so I am pretty wiped out. So here is the workout simple straight forward and killer.
Smith Machine Incline Press 4×12 135,225,255,285
Incline DB Flye 4×12 35,45,55,65
Hammer Strength Flat Bench 4×12 4,6,8,10 plates
Pec Dec 7×12 105
Arm day Yesterday
Well yesterday was arm day, but my arms hurt so much that it hurt to type. So here is my routine.
Biceps:
21’s 3×21 55lbs
DB curls 3×12 55,65,75
Incline DB curls 4×12 35,45,55,65
Single arm Preacher Curls 7×12 40
Triceps:
Single Arm Pressdowns 4×12 60,70,80
Rope Pressdowns 4×12 120,140,160,180
Kickbacks 4×12 35,45,55,65
Machine Dips 7×12 330
Forearms:
Wrist curls 7×12 25
Shoulders
Well did shoulders today and have to say my arms hurt when I lift them. Am wondering why I kill myself oh that’s right I have a show in less then a year.
Shoulder Presses DB 6×12 50,60,70,80,90,100
Side laterals 4×12 25,30,35,40
Barbell Raises 4×12 40,50,60,70
Machine side laterals 7×12 120
Rear Delts DB (incline bench) 3×12 30,35,40
Cable Rear Delts 7×12 40
Well hopefully people are everyone has a good workout today.
FST-7 website
If you are really looking for different style of workouts you need to visit http://www.fst-7.com and check out the forum. FST-7 if you are not familiar with it is the brain child of Hany Rambod (the Pro Creator). Hany has taken dozens of amateur bodybuilders and assisted them in getting their pro cards. The admins and mods on the site assist in any way they can when helping the newer members with their goals.
Monday workout
Well I completed my workout today and my lats were fried plus I did a short 7sets for biceps and triceps. So without further waiting here is the workout.
Wide grip chins bodyweight
Wide grip pulldowns 3×12 120,160,200
Barbell rows 3×12 185,225,315
Hammer Strength rows 3×12 4,6,8 plates
Straight arm 7×12 60
Preacher curls 7×12 55
Machine dips 7×12 330
Have one more session of cardio tonight at 30 minutes and then meal 6 after that. Then it is off to bed and wake up tomorrow and start the day over again. Shoulders are the name of the game tomorrow.
Back workouts
Had someone ask me what my back workout consisted of. I alternate the workouts every week. One hits width and the other thickness.
Back – width emphasis
Warm-up:
Neutral-grip chin-ups 3 x failure
Wide-grip pulldowns 3 x 8-12
Barbell row 3 x 8-12
Hammer Strength row 3 x 8-12
Machine or cable pullover 7 x 8-15
Back – thickness emphasis
Warm-up:
Reverse-grip pulldowns 3 x 12-15
Low cable row or 1-arm dumbbell row 3 x 8-12
T-bar row 3 x 8-12
Deadlift 4 x 8-12
Hammer Strength row 7 x 8-12
Note: For either back workout, those needing to specialize on lower back development should add 3-4 sets of weighted hyperextensions
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