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stve75 traing log - stve75 - 05-28-2018 This log is my first week at FT training. I think the volume was about right but i may move to T2 in the near future when I become more familiar program. In relation to MR's once i failed on a set I amended the load and carried on with the next set, does anybody repeat the failure set with lighter load and continue from there ? In the next 2 weeks I will commencing a mini cut as my last mass was slightly longer than I wanted. Anybody have advice for progression in this period ? I know trying to progress in a defecit is difficult, I am hoping to maintain during this period which should end around the time of my first blast. Day 1 lower load Thigh Low bar squat 120 x 9 F 2m rest Quad Thigh ext 65 x 13 F 2m rest Ham Lying leg curl 40 x 10 F Stretch Quads Adductors 57.5 x 35 Upper pump Chest / back Pecdec 30 – 5’s + 10 full reps SSW Lat pull down ( normal grip) 40 – 5’s + 3 partials Stretch chest / back Shoulder / Abs Iso shoulder press - 20 x 30 + partials SSW Kneeling rope crunch 50 x 30 + partials Stretch shoulders Bi / Tri Ez bar curl – 10 x 21’s + 10 full stretch SSW Ez bar seated tricep curl 10 – 5’s + partials Stretch Bi / Tri Day 2 Upper Load Back Pendlay row 60 x 15 2 RIR 1.5 m rest 60 x 12 F Chest Flat Bench 80 x 15 + negative F Rest 1.5 m rest Delts Rear pec dec machine 35 x 10 F Stretch Chest / back PUMP Thigh H/bar squat 40 x 30 F Quad / ham Rack sissy squat + 10 kg x 26 + partials SSW SL/DL 40 x 30 partials Stretch Thigh Calf Standing calf machine 60 x 24 full reps to F Day 3 MR LOWER Leg press 230 x 4,4,4,4,4-200 x 4 Lower pump Quad Close stance iso squat machine 40 x 1.5 reps + 10 full reps + 2 partials Ham Seated H/s curl 35 x 20 + 5’s Stretch ham / quads MR CALF Seated calf machine 40 x 4,4,4,2 – 35 x4,4 Pump biceps Ez bar preacher curl 10 x 1.5 reps + 5 full reps Stretch biceps Day 4 MR Back Thick Dead stop T bar row landmine with v grip attachment 50 x 4,4,4,4,2 – 45 x 4 Back Width Iso lat pull down 80 x 4,4,4,2 70 x 4,4 Stretch back MR Chest Iso chest press 90 x 4,4,4,4,4,3 Stretch Chest MR Delts Seated Smith machine shoulder press 40 x 4,4,4,4,3 – 35 x 4 MR triceps Seated tricep machine 40 x 4,4,4,4,4,4 Stretch shoulder / triceps MR Abs Crunch machine 30 x 4,4,4,4,4,4 I need to adjust some loads for MR's as this was the first time i have utiilsed them. Steve RE: stve75 traing log - ebado - 05-28-2018 Welcome man! On MRs, you only hit failure once. So, if you fail before set 6 with your starting weight, you’ll lower the weight to one where you can finish the remaining mini-sets without failing again. It looks like you’ve been doing them correctly based on your log! It also looks like you were using appropriate loads, it’s ok to fail on set 4 and then aim to progress deeper the next time you use the exercise. As far as progressing FT with on a cut, some other members will have to chime in as I don’t have any experience with that yet. Some things I noticed reading through your workouts, and I apologize if you did these intentionally: -on Tier 1 upper body loading, the 2 work sets of back refers to one of a thickness exercise and one of a width exercise -on that day you stretch each body part after you train it and before moving onto the next (ex. Loading sets for back ->stretch back -> loading sets for chest -> stretch chest etc) -on the lower body pump session after upper loading, you choose to do quads OR hams, and do all 3 exercises for the day as one continuous superset and then stretch everything after (ex. Thigh exercise->quad exercise->calf exercise without rest, then stretch) Let me know if you have questions on any of that. RE: stve75 traing log - stve75 - 05-29-2018 [quote='ebado' pid='18153' dateline='1527513933'] Welcome man! On MRs, you only hit failure once. So, if you fail before set 6 with your starting weight, you’ll lower the weight to one where you can finish the remaining mini-sets without failing again. It looks like you’ve been doing them correctly based on your log! It also looks like you were using appropriate loads, it’s ok to fail on set 4 and then aim to progress deeper the next time you use the exercise. As far as progressing FT with on a cut, some other members will have to chime in as I don’t have any experience with that yet. Some things I noticed reading through your workouts, and I apologize if you did these intentionally: -on Tier 1 upper body loading, the 2 work sets of back refers to one of a thickness exercise and one of a width exercise -on that day you stretch each body part after you train it and before moving onto the next (ex. Loading sets for back ->stretch back -> loading sets for chest -> stretch chest etc) -on the lower body pump session after upper loading, you choose to do quads OR hams, and do all 3 exercises for the day as one continuous superset and then stretch everything after (ex. Thigh exercise->quad exercise->calf exercise without rest, then stretch) Let me know if you have questions on any of that. Thanks for the response much appreciated. I read somewhere Scott said to decide how much time you needed between pump sets unlike the loading sets, I must have got confused with a higher tier - I will do the 3 as a super set tomorrow RE: stve75 traing log - Altamir - 05-29-2018 (05-28-2018, 08:40 PM)stve75 Wrote: In the next 2 weeks I will commencing a mini cut as my last mass was slightly longer than I wanted. Anybody have advice for progression in this period ? I know trying to progress in a defecit is difficult, I am hoping to maintain during this period which should end around the time of my first blast. Hey bud! Welcome aboard. To help out with this. What have you done/seen in the past? How have you handled food/cardio/training during mini cuts? How aggressive are you typically? How long are you planning on being at a deficit? RE: stve75 traing log - stve75 - 05-29-2018 (05-29-2018, 09:10 PM)Altamir Wrote: Hey bud! Welcome aboard. To help out with this. What have you done/seen in the past? How have you handled food/cardio/training during mini cuts? How aggressive are you typically? How long are you planning on being at a deficit? 4-6 weeks max. I want to lose 2lb p/w so I can start massing again. My BF is about 15% ( blurry 4 pack territory) and I want to lean out before resetting and going again. My last mass was originally 8 weeks but ended up doubling it because I ended up around 13%. I have always been a semi diet keep my abs 365 bitch but have now accepted I will not progress without putting the calories in. At present I'm eating @ 4k per day and will probably half this, if I was doing a longer cut I would probably start around 3k. I have OCD and record everything I eat. I've come to conclusion it's better to mass and cut when required for partitioning etc. I will probably run masses for 6 weeks + 2 week maintenance during cruise then go again or mini cut - not sure what others do ? My aim in the future is to go from 10-13 -10% BF massing and cutting as required. I don't do cardio as I prefer to reach a defecit through food ( busy family man). Historically I've just managed my Maximum Recoverable Value during a cut but this is a bit new to me and has the rest of the unknown factor RE: stve75 traing log - Altamir - 05-29-2018 Sounds like you pretty well have things worked out honestly and I would not stress it too much. It's a learning process and should become intuitive over time. The cut seems pretty aggressive, but not very long, and if you've held strength in the past, you probably would do well here. I'd maybe make a move up to tier 2 as some point when your food is high and see how that feels and where that puts you as far as recovery goes. Might give you a better idea what to expect as you diet down. And there are plenty of people who run their blasts during a deficit in a taper fashion. I did over the last 3 weeks of my last fat lost phase. So obviously you would auto-regulate this, but lets say this went on for 6 weeks, and you felt like Tier 2 was something you could handle for a time. Week 1: Tier 1, feeling good. Week 2: Tier 2, feeling ok, a little depleted, but confindate about progressing. Week 3: Tier 2, starting to really feel the diet, stalling on lifts. Week 4: Tier 1, starting to feel just like you are getting back to neutral, not 100% confinate about progressing. Week 5: Tier 1, starting to feel pretty decent, like you can finish strong. Week 6: Tier 2, smoked by the end of this, but did pretty decent. Cruise for 2 weeks and rest. Obviously this is just a example, but maybe gives you an idea about how to adjust. Also you can adjust within the tiers, depending on MR and pump set choices. For example, last fat loss phase for me, about 4 weeks from the end, my shoulders started to lose strength. I switched from turbo to basic (extra time to rest for loading sets). Did only one lateral MR, and then a rear delt MR (less stress on the shoulder), and lowered the intensity on my pump sets (only straight sets to failures, no partials or 5's into the hole, or crazy stuff). The following week my shoulder strength was back and I was grinding it out at again. Let me know if you have any questions on this or anything else Cheers! RE: stve75 traing log - stve75 - 05-29-2018 (05-29-2018, 10:59 PM)Altamir Wrote: Sounds like you pretty well have things worked out honestly and I would not stress it too much. It's a learning process and should become intuitive over time. The cut seems pretty aggressive, but not very long, and if you've held strength in the past, you probably would do well here. I'd maybe make a move up to tier 2 as some point when your food is high and see how that feels and where that puts you as far as recovery goes. Might give you a better idea what to expect as you diet down. And there are plenty of people who run their blasts during a deficit in a taper fashion. I did over the last 3 weeks of my last fat lost phase.Brilliant advice re the pump sets + thanks for the example. I will no doubt have some questions in future. The last thing I want is an injury, I've learned the hard way with that |