FST-7

Monday Back routine

October 20, 2010 — Leave a comment

Alrighty 2 days late, but not to late.  Below is the routine for Monday.  It was back width day for me so I just want to say I killed it really hard.  Remember that I am doing a HIT/FST hybrid workout now.  So the warm up sets are not listed below.

Wide Grip Chins 3xfailure bodyweight

Wide Grip Pulldowns 1×8 265

Barbell Rows 1×8 315

Hammer Rows 1×10 6 plates

Deads 1×8 550

Low Lat pulls 7×12 120

OK I added in deadlifts this week just to throw in a wrinkle.  My back is killing me right now 2 days late since I killed it.  Upping my Cell KEM from 2 scoops to 2.5 this week to see if it helps with recovery more.  Cardio is going good.  I actually look forward to getting up at 5AM to do it.  5 days at 45 minutes a session.  Abs are about to get kicked into overdrive.  Going to do them every 3 days may cut it down to 2 days if I need to.  All depends on how my photos look and what my trainer sees things.

Diet Plan

September 21, 2010 — 3 Comments

Here is my diet plan as of right now. 200g of carbs on workout days and 50g on non workout days. My non days are Wednesday and Sunday.  I also want to say thank you to BSN for such great products.  I normally will throw in a shake (using Mint Chocolate right now really good) if I am still a little hungry between meals.  Normally 2 scoops of powder and water.  I will use skim milk in a shake after I workout and then 20 minutes later I will have my next meal.  I also change up my greens since I want to use a variety of greens.  I also use Epozine and Axis HT in the given cycle on the bottles.  I do like NO Explode and Cellmass, but being I am a Hany Rambod disciple I use EVP and Cell KEM for my pre and post workout products.

1 – 50 G OATS – 12 EGG WHITES (I use All Egg Whites 2 cups is equal to the 12 egg whites) 1 YOLK or 50 OATS AND 2 SCOOPS BSN SNYTHA 6 MIXED TOGETHER

2 – 50 G BROWN RICE – 8 OZ TURKEY – CUP GREEN BEANS

3- 50 G YAM – 8 OZ CHICKEN – GREEN BEANS OR ASPARAGUS

4 – SAME AS MEAL 2 OR SHAKE

5 – 8 – 10 OZ TILIPIA – BROCCOLI – LARGE SALAD W AVOCADO , A LIL OIL AND VINEGAR

6 – 12 EGG WHITES AND 1 YOLK OR SHAKE 50 G PROTEIN

Well that is it.  My diet will be changing around November since my show is in July of next year so I will move more into a pre contest mode for a few months and then contest mode starting sometime in march or the beginning of April.

Monday Workout

September 13, 2010 — Leave a comment

Well below is my workout tonight. Did back and biceps tonight. As always I loaded up on EVP (HTTP://WWW.evogennutrition.com) Then hit it hard at the gym and them had my cell KEM on the way home and just finished up my last meal. Here is the workout.

Wide grip chins 4×12 bodyweight
Underhanded later pulldowns 4×12 90,120,150,180
Barbell row 4×12 135,185,225,255
Hammer strength pulldowns 4×12 4,6,8,8 total plates
Seated rows 7×12 150

21’s 4 sets
Machine preacher curl 4×12
Cable curls 7×12 100

Monday Doldrums

September 13, 2010 — Leave a comment

Well I am just sitting here on the computer trying to ind a job. It seems that they are not hiring IT desktop people right now. It really sucks, but hey it is what it is. Just waiting to hear from Trish so I can take her something to eat tonight since she has open house up at the school and then I will hit the 24 hour fitness that is right there. Have shoulders and biceps tonight.

Chest Day

September 9, 2010 — Leave a comment

Well today was a good day for me. Went and hit chest and abs pretty hard so it was a good day. Cardio was at 6 am this morning and as always trying to stay up all day since I promised my darling wife. So here is my chest and ab routine for your consumption.

Chest
Hammer Strength Incline 2×15 2×12 2,4 plates for the first 2 sets and then 6,8 plates for the last 2
Incline Flyes 4×12 40,40,50,60
Pec Dec 4×12 80,90,100,110
Flat bench chest press 7×12 150 did these extra slow with a little less weight so I could do each rep really slow and feel the stretch at the bottom and then squeeze at the top.

Abs
Rope Crunches 4×20 110
Trunk Twist 4×20 50
Leg Raises 4×20

Met a young guy who said if I was serious about bodybuilding I should do FST-7. I got a good chuckle at that since I mentioned that I was a senior mod for Hany’s site. Well that is it so far for today. Gotta eat meal 3 in a couple hours.

Chest workout

September 2, 2010 — Leave a comment

Alrighty home from chest/triceps and cardio.  Just did abs here at the apartment and they are no longer happy.  Well here is the workouts my friends.

Chest
Hammer Strength Incline 4×12 2,4,6,6 total plates
Incline DB Flyes 4×12 35,35,45,45 (did these really slow to feel the stretch and squeeze at the top)
Hammer Strength Flat bench 4×12 2,4,4,6 total plates
High Cable Crossovers 7×12 60

Triceps
Pressdowns 4×12 90,100,110,120
Machine Dips 4×12 335 for all
Charles Glass Pressdowns 7×12 110

Everything was kept pretty light to really stress the form and the muscle.  Body is starting to come along finally and starting show the hard work.  Going to layoff the Axis HT for the next 4 weeks to let my body process everything since I was on the cycle for 8 weeks.  Gotta love the stuff from BSN.  Trying to figure out what flavor of Syntha-6 I am going to try next.  Also going to finish off my thermos and then give the new Endoburn a try.

If anyone wants to know my workout regimen is based off Hany Rambod’s FST-7 (http://www.fst-7.com).  I say go to the site and check it out.