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Sussing out FT
#18
Ok, I apologise in advance for asking so many questions, I just want to get it down right!

So in regards to loading I have as my exercises:

Thigh - Safety bar squat / Barbell squat / 45deg leg press
Quad - Leg extension / Leg press(close feet&low) / Hack sissy squats (or heel raised dumbbell squat if I cant get form right)
Hams - SLDL / Lying leg curl / seated leg curl
Calf - Smith calf raise / Seated calf raise / Smith calf raise
Back thick - Smith bbell row / Deadstop dbell row / Isolateral hammer row
Back width - Weighted pull-ups (pronated) / Supinated pull downs / V Handle pull down
Chest - Incline barbell / Dbell floor press / Incline dbell press
Delts - Hammer seated OHP / Seated smith OHP / Dbell OHP


As I am starting on Tier 1 Basic I have kind of worked the following out, although wait for questions after !!

Day 1 - Lower load/Upper pump

Safety bar squat 1x6-12
Leg extension 1x6-12
SLDL 1x6-12
Abductors 1x10-15 (will work out something here as no abductor machine at gym!)
Smith calf raise 2x6-12 (second set to failure)

Pec deck s/s High lever row 15-25
Side lat raises s/s Cable crunches 15-25
Cable e/z preacher s/s bar pushdown 15-25

Day 2 - Upper load/lower pump

Smith barbell row 1x6-12
Weighted pull ups 1x6-12
Incline barbell press 1x6-12
Hammer OHP 1x6-12

Smith squat 1x15-25
Leg extension (or seated leg curl) 1x15-25
Smith calf raise 1x15-25


How does this look? Am I getting the gist of it?!

So to the questions!

With stretches, am I putting a stretch after every single exercise within a day or just a stretch after each of loading exercises so thigh stretch after thigh, quad after quad etc?

Obviously I rotate the loading exercises in a 3 week cycle do I do the same with the pump exercises on load days or keep the same ones throughout the blast to see progression?

On tier 1/day 2 lower pump it says to pick a quad OR a ham exercise for a pump, can I do one of each if I am lacking in both areas or wait until I move to tier 2?

With muscle rounds do you guys generally keep the same exercises of change every week? I know the loading sets are all about progression and pump sets are more about the effect rather than the continual progression in weights lifted but how about muscle rounds? I mean if I was to find an exercise that really hits the mark for say chest, would I keep doing it week by week to continually progress (or am I overthinking this?!)

With this in mind it says in the book that the log is not totally essential with muscle rounds as long as you keep a note of the pool of exercises so when you return to one you know what your starting point is weight wise so I guess this answers my above question?!

Apologies again for the incessant questioning!
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Messages In This Thread
Sussing out FT - by masonator - 04-11-2016, 09:03 PM
RE: Sussing out FT - by Altamir - 04-11-2016, 09:37 PM
RE: Sussing out FT - by Scott Stevenson - 04-12-2016, 12:26 AM
RE: Sussing out FT - by masonator - 04-12-2016, 02:16 AM
RE: Sussing out FT - by Scott Stevenson - 04-12-2016, 10:51 AM
RE: Sussing out FT - by masonator - 04-12-2016, 06:55 PM
RE: Sussing out FT - by Scott Stevenson - 04-13-2016, 12:44 AM
RE: Sussing out FT - by masonator - 04-13-2016, 01:19 AM
RE: Sussing out FT - by Scott Stevenson - 04-13-2016, 09:12 AM
RE: Sussing out FT - by masonator - 04-13-2016, 06:41 PM
RE: Sussing out FT - by Altamir - 04-13-2016, 11:11 PM
RE: Sussing out FT - by masonator - 04-13-2016, 11:39 PM
RE: Sussing out FT - by Scott Stevenson - 04-14-2016, 12:16 AM
RE: Sussing out FT - by katie_089 - 04-13-2016, 09:30 PM
RE: Sussing out FT - by dens228 - 04-13-2016, 10:29 PM
Sussing out FT - by Jen - 04-14-2016, 01:08 AM
RE: Sussing out FT - by katie_089 - 04-14-2016, 09:34 PM
RE: Sussing out FT - by masonator - 04-14-2016, 09:49 PM
RE: Sussing out FT - by dens228 - 04-14-2016, 11:01 PM
RE: Sussing out FT - by masonator - 04-14-2016, 11:20 PM
RE: Sussing out FT - by Scott Stevenson - 04-15-2016, 12:23 AM
RE: Sussing out FT - by masonator - 04-15-2016, 12:32 AM
RE: Sussing out FT - by Altamir - 04-15-2016, 12:37 AM
RE: Sussing out FT - by masonator - 04-15-2016, 12:51 AM
RE: Sussing out FT - by Altamir - 04-15-2016, 01:59 AM
RE: Sussing out FT - by masonator - 04-15-2016, 04:51 AM
RE: Sussing out FT - by Altamir - 04-15-2016, 05:36 AM
RE: Sussing out FT - by righty - 04-16-2016, 05:11 AM
RE: Sussing out FT - by masonator - 04-16-2016, 05:41 AM
RE: Sussing out FT - by righty - 04-16-2016, 06:01 AM
RE: Sussing out FT - by masonator - 04-16-2016, 06:12 AM
RE: Sussing out FT - by Scott Stevenson - 04-16-2016, 07:01 AM
RE: Sussing out FT - by masonator - 04-16-2016, 07:04 AM
RE: Sussing out FT - by Scott Stevenson - 04-16-2016, 11:13 PM
RE: Sussing out FT - by masonator - 04-16-2016, 11:23 PM
RE: Sussing out FT - by Scott Stevenson - 04-17-2016, 12:13 AM
RE: Sussing out FT - by slimbops - 05-06-2016, 08:43 AM
RE: Sussing out FT - by righty - 05-08-2016, 01:02 AM
RE: Sussing out FT - by slimbops - 05-10-2016, 08:36 AM
RE: Sussing out FT - by masonator - 05-07-2016, 04:38 AM

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