FT Questions....

[Dx2]

You are correct in that you are supposed to warm everything up first and then go from one to the other.

So yesterday i did upper load and lower pump TIER 1 after a couple days of bad sleep ( i always sleep bad first cycles of high intensity workouts)


Seated cable warm up
wide grip neutral pulldown warm up

then workset
seated cable row 9reps to failure
90sec rest
lat pulldown to failure

Lat stretch pullover positition with db

Decline swiss bar bench press:
warm up
failure at 8reps
pec stretch with fly position

seated smith oh press
9reps to failure
schoulder stretch


Then the pump sets :
Warmup on belt squats (quad emphasis)
warmup on cable VMO' ext
warmup on seated calves.

Then i did like supposed in the book a circuit fashion or giant set so without rest PAGE 93.
23reps to fail on belt squats
cable vmo ext 48reps
seated calves 40reps
then i did the stretches for quads and calves.
but i'm a bit confused that there seems to be no rest between these 3exercises so my legs where shaking so hard that i need to concentrate to really feel the calves work while my legs where shaking like pudding.

Or is it supposed to be : belt squats ==> stretch , then without rest after the stretch vmo ext ==> stretch and then calves ==>stretch on tier 1

and on tier 2 you do the stretches after completing the 2 circuits or giant sets. ( belt squats, extensions, calves) rest (belt squats,extensions,calves) =>stretch