- Joined
- Apr 21, 2012
- Messages
- 160
Fortitude Training Log
Decided to start at Tier 1 but the turbo version as I preferred the look of it, my training for the last 4/5months has been high in volume and frequency which was ok at first, but it now starting to take its toll on me (especially as I have been dieting for more than 6months now. Down from 97kg to 78kg today). Going from 6 to 4 weight days also means I have 2 days I can fit some cardio in to help get rid of the last of the chub.
As well as taking on the FT training protocols, I've also made a few dietary changes. Mostly a reduction in carbohydrates to 150g on weight days, all 4-8 hours around workout and 100g on cardio days. I also implemented my first "skipload" this Sunday just gone.
Monday
Turbo Tier 1
Barbell Squat - 120kg x 7
Leg Extension - 73kg x 12
Laying Hamstring Curl - 50kg x 12
Abductor - 52kg x 15
Adductor - 59kg x 14
Seated Calf Raise (with 2 second stretch at bottom) - 40kg x 12 x 2
Cable Crossover - 7.5kg x 25 superset with
Lat Pulldown - 30 x 25
Dumbbell Lateral Raise - 8kg x 25 superset with
Rope Crunch - 15kg x 25
Bicep Curl EZ bar - 22.5kg x 25 superset with
Skullcrusher - 22.5kg x 25
Mondays workout was done in about an hour which felt very very weird. My squat has been my most effected lift by my dieting which hasn't been helped by an ongoing glute "tweak". Moving forward I'm probably going to replace the barbell squat with something else, maybe hip belt squats or something. Tier 1 didn't feel like enough today, probably not helped that it's hard to push squats to failure.
Tuesday
40 mins cardio (bike) @ 140bpm
Wednesday
Turbo Tier 3
Rack Chins - 27.5kg x 10
Yates Row - 50kg x 11
Rack Chins - 27.5kg x 9
Yates Row - 50kg x 9
Flat Bench (smith) - 60kg x 9
Incline DB Flye - 14kg x 12
Flat Bench (smith) - 60kg x 7
Incline DB Flye - 14kg x 10
Behind The Neck Press (smith) - 30kg x 12
DB Side Raise - 18kg x 12
Behind The Neck Press (smith) - 30kg x 11
DB Side Raise - 18kg x 12
Leg Press - 120kg x 25 superset with
DB SLDL - 22kg x 25 superset with
Seated Calf Raise - 20kg x 25
Leg Press (wide low feet) - 120kg superset with
Fetal Curl - x25
Calf Raise (leg press) - 40kg x 25
Decided to push to Tier 3, if only to see what it was like. Much preferred it, felt like I'd had more of a workout. First time trying rack chins which I am definitely a fan of. Got a good pump out of the leg pump sets too. And all done in 90 minutes including warm ups and setup time.
Going to finish this week off at Tier 3, see how the last two workouts feel and then go from there. So far so good, enjoying doing something a bit different and being finished earlier.
The diet changes I've made have made me feel a lot less hungry in the day because of the increase in protein and fat. I'm .5kg down on my pre skipload weight so my 6 hour carb up will become 8 hours this weekend. My box of fast carbs are all bought and ready to go
My Yohimbine arrived yesterday as well, so tomorrows cardio will be the first with that. Hopefully it will help with some of that stubborn fat I have left!
Decided to start at Tier 1 but the turbo version as I preferred the look of it, my training for the last 4/5months has been high in volume and frequency which was ok at first, but it now starting to take its toll on me (especially as I have been dieting for more than 6months now. Down from 97kg to 78kg today). Going from 6 to 4 weight days also means I have 2 days I can fit some cardio in to help get rid of the last of the chub.
As well as taking on the FT training protocols, I've also made a few dietary changes. Mostly a reduction in carbohydrates to 150g on weight days, all 4-8 hours around workout and 100g on cardio days. I also implemented my first "skipload" this Sunday just gone.
Monday
Turbo Tier 1
Barbell Squat - 120kg x 7
Leg Extension - 73kg x 12
Laying Hamstring Curl - 50kg x 12
Abductor - 52kg x 15
Adductor - 59kg x 14
Seated Calf Raise (with 2 second stretch at bottom) - 40kg x 12 x 2
Cable Crossover - 7.5kg x 25 superset with
Lat Pulldown - 30 x 25
Dumbbell Lateral Raise - 8kg x 25 superset with
Rope Crunch - 15kg x 25
Bicep Curl EZ bar - 22.5kg x 25 superset with
Skullcrusher - 22.5kg x 25
Mondays workout was done in about an hour which felt very very weird. My squat has been my most effected lift by my dieting which hasn't been helped by an ongoing glute "tweak". Moving forward I'm probably going to replace the barbell squat with something else, maybe hip belt squats or something. Tier 1 didn't feel like enough today, probably not helped that it's hard to push squats to failure.
Tuesday
40 mins cardio (bike) @ 140bpm
Wednesday
Turbo Tier 3
Rack Chins - 27.5kg x 10
Yates Row - 50kg x 11
Rack Chins - 27.5kg x 9
Yates Row - 50kg x 9
Flat Bench (smith) - 60kg x 9
Incline DB Flye - 14kg x 12
Flat Bench (smith) - 60kg x 7
Incline DB Flye - 14kg x 10
Behind The Neck Press (smith) - 30kg x 12
DB Side Raise - 18kg x 12
Behind The Neck Press (smith) - 30kg x 11
DB Side Raise - 18kg x 12
Leg Press - 120kg x 25 superset with
DB SLDL - 22kg x 25 superset with
Seated Calf Raise - 20kg x 25
Leg Press (wide low feet) - 120kg superset with
Fetal Curl - x25
Calf Raise (leg press) - 40kg x 25
Decided to push to Tier 3, if only to see what it was like. Much preferred it, felt like I'd had more of a workout. First time trying rack chins which I am definitely a fan of. Got a good pump out of the leg pump sets too. And all done in 90 minutes including warm ups and setup time.
Going to finish this week off at Tier 3, see how the last two workouts feel and then go from there. So far so good, enjoying doing something a bit different and being finished earlier.
The diet changes I've made have made me feel a lot less hungry in the day because of the increase in protein and fat. I'm .5kg down on my pre skipload weight so my 6 hour carb up will become 8 hours this weekend. My box of fast carbs are all bought and ready to go
My Yohimbine arrived yesterday as well, so tomorrows cardio will be the first with that. Hopefully it will help with some of that stubborn fat I have left!