02-27-2020, 08:21 AM
(This post was last modified: 02-29-2020, 09:56 AM by Damianosteve.)
Hey guys,
Im a noobie to FT and really to keeping logbooks/continual progressive overload overall honestly. I saw lots of great results when I first started lifting at an early age in mid-high school, then got "comfortable" with where I was at and the college lifestyle took over. Basically maintained and did some dirty bulking, I can now see how that didn't really do much for me lol.
Anyways-
I tried programing the Basic Version at Tier 1 last week, however I did not feel much at all.. I didn't really get much of a pump until the extreme stretches.
I am coming from a traditional bro split of hitting all the muscles once a week. Normally I would be completing 12-15 sets. Until recently, Ive never done more than once a week frequency, never used deloads, never overloaded in any areas really other than weight (Which was coming painfully slow over time and now I can understand why)
I tried it for two days and then threw my hands in the air sort to speak.. I am thinking I must be doing something wrong or maybe I need to bump up to Tier 2? I would really like to make this work.
Im looking to compete in classic physique eventually but I have some health things Im recovering from, taking it day by day. I have been working on a basic home gym which makes things a lot easier to hit more often. Shoulders and legs are a weak point for me, would it be overload to add in an extra day or two a day with fortitude?
Here is what I did for Days 1 and 2 before I threw in the towel-
Fortitude day 1 2/17
-> loading sets
Front squat machine by boxing room
2x warmup 7reps 45pps
1x11 working set 45x2pps
Nautilus RDL
1.5 pps
1x12
-> pump sets
Back: chest supported row standing wide grip
1pp 1x25
Nautilus incline lever press
1pp 1x25
Seated DB shoulder press
50lbs 1x15
Ab bench 1x25 15lbs
Bis
Bb Standing close grip curl on incline (king bench stand)
5pps (light gotta go up)
1x25
Tris
V grip pushdowns
80lbs 1x25
Loaded strech chest 60sec 25pps nautilus incline
Day 2
Powerlift brand lat pull down wide
Warmup 2x7 120lbs
2x12 140lbs
Nautilus incline press
1x12 1.5pps
Seated lateral delt
1x12 25lb
Quad leg extension
1x25 , 4plates from the middle end of stack ~80lbs
Prone ham curl
80lbs
1x25 (tough)
Standing calf raise
220lbs (sparta)
1x25
Loaded stretch
Grimey pullovers (Reagan grimes) on prone hammy machine
60sec 30lbs
Here is what I programmed moving forward (google doc viewable link)
Moved Permanently
If you guys also have any extreme stretching exercises that you could recommend, that would be very helpful as this is all new to me. Right now it just doesn't feel very intense, I haven't tried the muscle rounds yet either though.
Let me know, thanks in advance
Im a noobie to FT and really to keeping logbooks/continual progressive overload overall honestly. I saw lots of great results when I first started lifting at an early age in mid-high school, then got "comfortable" with where I was at and the college lifestyle took over. Basically maintained and did some dirty bulking, I can now see how that didn't really do much for me lol.
Anyways-
I tried programing the Basic Version at Tier 1 last week, however I did not feel much at all.. I didn't really get much of a pump until the extreme stretches.
I am coming from a traditional bro split of hitting all the muscles once a week. Normally I would be completing 12-15 sets. Until recently, Ive never done more than once a week frequency, never used deloads, never overloaded in any areas really other than weight (Which was coming painfully slow over time and now I can understand why)
I tried it for two days and then threw my hands in the air sort to speak.. I am thinking I must be doing something wrong or maybe I need to bump up to Tier 2? I would really like to make this work.
Im looking to compete in classic physique eventually but I have some health things Im recovering from, taking it day by day. I have been working on a basic home gym which makes things a lot easier to hit more often. Shoulders and legs are a weak point for me, would it be overload to add in an extra day or two a day with fortitude?
Here is what I did for Days 1 and 2 before I threw in the towel-
Fortitude day 1 2/17
-> loading sets
Front squat machine by boxing room
2x warmup 7reps 45pps
1x11 working set 45x2pps
Nautilus RDL
1.5 pps
1x12
-> pump sets
Back: chest supported row standing wide grip
1pp 1x25
Nautilus incline lever press
1pp 1x25
Seated DB shoulder press
50lbs 1x15
Ab bench 1x25 15lbs
Bis
Bb Standing close grip curl on incline (king bench stand)
5pps (light gotta go up)
1x25
Tris
V grip pushdowns
80lbs 1x25
Loaded strech chest 60sec 25pps nautilus incline
Day 2
Powerlift brand lat pull down wide
Warmup 2x7 120lbs
2x12 140lbs
Nautilus incline press
1x12 1.5pps
Seated lateral delt
1x12 25lb
Quad leg extension
1x25 , 4plates from the middle end of stack ~80lbs
Prone ham curl
80lbs
1x25 (tough)
Standing calf raise
220lbs (sparta)
1x25
Loaded stretch
Grimey pullovers (Reagan grimes) on prone hammy machine
60sec 30lbs
Here is what I programmed moving forward (google doc viewable link)
Moved Permanently
If you guys also have any extreme stretching exercises that you could recommend, that would be very helpful as this is all new to me. Right now it just doesn't feel very intense, I haven't tried the muscle rounds yet either though.
Let me know, thanks in advance