05-28-2018, 08:40 PM
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
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