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+--- Thread: French trainee (/thread-858.html)
French trainee - Tintin - 04-16-2017
Dear mr Stevenson, fortitude trainee, Happy easter
First of all, I would beg you to excuse me for my english, I'm french guy and so I may do some (a lot) of mistake
.Looking for some stuff I've found PsCarbs Journal (Uk Muscle) and the way he was training, and so ur Training Fortitude program that I bought few days after.
As I told you, first read I was totally confused, second I understood, third time I really enjoyed.
This is why I'm gonna give it a try !!So what ? So I would like to start but I'm afraid to do it wrong, even if I have done a lot of research before starting, so please, would you mind give me ur opinions about the first week below ?
Currently 25y old, 68kg / 1m68 / not enhanced, I'm currently dieting because I have some bodyfat that I want to remove to have the six pack ciseled.
I know u do not recommand to start this program as dieting but I'm too excited
I'm planning after that little diet (already have removed some serious bodyfat, pretty happy) to put on some serious mass and mb do a natural competition next year or not so far.So here we go :
Basic Version Tiers II (If I feel good at the end I'll jump to Tier III then maybe to Turbo Tier II then III before cruising)
For the Lower loading I aim a rep range close of 6, goal is to increasing rep to 12 before adding weight next weeks.
Day 1
Lower Loading (6-12 reps) 2' rest between sets
-Back squat (One rep shy of failure)
-Leg curl (to Failure)
-Back squat (to Failure)
-Leg extension (to failure)
Quad Stretch
-Sumo squat deep (adductors) (to Failure)
Adductor Stretch
-Calf works (leg press and/or smith machine) 4 sets to Failure very slow motion and freeze and top and bottom
Pump work (25+ reps)
With the use of many techniq (5's in hole , partial reps, iso, slow, 21-'s...)
-Seated cable rowing SuperSet Cable cross over (to Failure)
-Pronation wide Pulldown SuperSet Push ups with many feet elevations (from toughest to easiest, from incline to decline) (to Failure)
Stretch Chest / Back
-DB lateral raise SuperSet high cable rope crunch
-Rear delt raises SuperSet Reverse crunch
Stretch Shoulders / Abs
-BB Biceps curl SuperSet DB skullcrusher
Stretch Biceps / Triceps
Day 2
Upper Loading (6-12 reps) 1'30 rest between sets
-Pull ups weighted then bodyweight (To Failure)
-Barbell Bent Over rowing (to Failure)
-Pull ups weighted then bodyweight (To Failure)
Back Stretch
-BB Bench Press (one rep shy of Failure)
-Gironda Dips (to Failure)
Chest Stretch
-Barbell Over Head Press (one rep shy of failure)
-Low cable bar high pull
Delts Stretch
Pump work (25+ reps)
With the use of many techniq (5's in hole , partial reps, iso, slow, 21-'s...)
-Leg press SuperSet Leg curl
-Leg press SuperSet Leg extension
Stretch Legs
-Calf works (leg press and/or smith machine) 1 set to Failure very slow motion and freeze and top and bottom
REST Day 3 & 4
Muscle Rounds
I won't detail as I did below, just mentionning the exercises selected for each muscle groups
Thigh : Leg press then Hacksquat
Quad : Leg extension
Hams : Romanian deadlift
Calf : as below
Biceps : Seated DB curl unilateral (4 reps left / 4 reps right / reps left / 4 reps...)
Forearm : Pronation BB curl
Back thick : Technogym rowing machine neutral grip then cable seated machine
Back Width : Pull ups then Technogym pulling machine wide grip
Chest : Technogym bench press unilateral then technogym inclined press
Delts : Seated Behind the neck press smith machine (BTN) then the same but in front of my face.
Triceps : Bench press Smith machine close grip
Abs : hanging leg raise
That's all.
Currently doing 20' cardio inclined walk (4% / 6km/h) right after lifting sessions (except on leg day, so 3times a week), If I feel fresh I think I gonna keep it on Day 1 / 3 and 4.
Thanks for reading, comments would be much appreciated.
RE: French trainee - Scott Stevenson - 04-16-2017
Hey Bud!
Welcome and thanks for posting.
I just glanced over your post and have just a few thoughts:
• Posting specific questions will be more fruitful that just asking for general comments. Each exercise could be a thread unto itself if I were to just start commenting randomly, and setting up your program is why I wrote the book (so as to not spend time doing this over an over online.
• Read around here a bit and you'll find many initial posts that are questions like your own that will help you out, I think.
• I'd probably try to find another adductor (specific) exercise
• Pump set and MR exercises are chosen on the fly (autoregulated) so while it's nice to have those exercises in mind, they are not pre-programmed like Loading Set exercises.
-S
RE: French trainee - Tintin - 04-17-2017
Thank you, I'm gonna give a shot and I'll give u a feedback
RE: French trainee - Scott Stevenson - 04-17-2017
(04-17-2017, 12:26 AM)Tintin Wrote: Thank you, I'm gonna give a shot and I'll give u a feedback
Sounds like a plan!
-S