Dens228 Log

[Dens228]

Yesterdays workout........it's tier 2 Day 1

I'm doing a week of tier 2 then back to tier 3.

I'm still battling my right knee, sometimes it feels good, sometimes not so good.

Alternating the following
Leg Press x20
Somerset squats x19
Leg Press x21
Seated leg curls x21

Then Leg press calf 4 sets to failure, 16 reps down to 7

Superset of:
Band cross overs x26, x19, with
Seated rows x21, x16

Superset of:
Side laterals x21's to failure, xfailure (around 25 or so)
Crunches

Superset of
Dumbell curls x26 with
Lying tricep extensions x31

 

[Dens228]

Didn't even realize I'd missed a day of logging.
After reading some stuff posted by Homonunculus I've thought through my tier results.

Right now I'm doing tier 2 and I think I'm going to finish out my blast at Tier 2.
At tier 3 I found myself just plain old dragging ass for hours after my workouts and end up battling nagging injuries. Such as my right shoulder, my right knee, and my left elbow.
When I drop to Tier 2, and during the intensive cruise they seem to go away.
So maybe I'm using a Tier higher than I need or should use.

So here are my last two workouts, weight is holding steady around 230.

Week 4, day 2
Alternating: Med grip pulldowns x9, t-bar x8, Med grip pulldowns x8
Alternating: Decline bench x7, flyes x10
Alternating side laterals x11, shrugs x12
Giant set of:
Leg press x26, somersault squats x14, seated calf xfailure
Superset of:
Leg press x1 1/2 reps to failure, seated leg curls x 1 1/2 reps to failure


Week 4 day 3, muscle rounds
Leg press x4
Somersault squats x8
Seated leg curls x2
Leg press calf x4
Seated calf x3
Dumbell curls x3

Crunches x35

I'm going to stay on tier 2 and concentrate on increasing weight and or reps, intensity on pump sets, and just going balls out..........

 

[Dens228]

Week 4 day 4, muscle rounds again.
Just listing the last set............it's 6 sets as always per exercise, only last set is to failure.

I'm really thinking that staying at Tier 2 is a good idea.
Weight today at 229.9.

Workout...........
Medium grip pulldowns x5
Smith t-bar rows x6, really liked these, never did them before.
Close grip pulldowns x2. This hit hard, the fifth set seemed easy, then the wall.
Decline x2
Band crossovers x4
Side laterals x3
Face pulls x3
Tricep pressdowns x6, really got a good stretch on these and locked out well.

 

[Dens228]

Ok, I took a few unscheduled days off. I don't know what happened but starting Monday night I had unbelievable pain in my left lower hip area. It got so bad I couldn't lay flat so I slept in a recliner. Stairs were a bitch too.
I was gradually better and today it feels like it never happened. I'm tending to believe I pinched a nerve.

Today was week 5 day 1. Tier 2 still.

Alternating:
Leg press x15
Somersault squats x8
Leg press x16
Seated leg curls x13

Seated calf raise, 4 sets all to failure, between 14 and 7 reps.

Supersets of
Dips x1 1/2 reps to failure, and full reps to failure with
Close grip pulldowns x21, x17

Side laterals x1 1/2 reps, with
Crunches

Superset of
EZ bar curls to failure then burn outs at the top, with
Pressdowns to failure then burn outs at the bottom

 

[Dens228]

Week 5 Day 2...weight was 229.8

Today:
Alternating
Smith T-Bars x8
Close grip pulldowns x7
T-bar rows x7

Alternating
Incline bench x10
Band Crossovers x12

Alternating
Side laterals x13
Shrugs x14

Giant set of
Leg Press x 1 12 reps to failure, high 20's
Leg Extensions xfailure, probably around 20 plus some burns
Standing calf..........around 30 reps

Another round.....
Leg press x infinity........just hit the middle range until I couldn't move
Seated leg curls x same as extensions.

 

[Dens228]

Week 5 day 3,
Muscle rounds today.........weight was 230.1

Only listing the last set of each, which is to failure as always

Leg press x6
Somersault squats x5
Leg extensions x5
Leg curls x3
Leg press calf x2
Seated calf x5
EZ Bar curls x6

Felt good today........knee is almost pain free.

 

[Dens228]

Week 5 Day 4 of FT.

Feeling great.........
Weight was 231.1

Muscle rounds again...........last set to failure

Close grip pulldowns x4
T-Bar rows x5
Medium Grip pulldowns x2
Dips x5
Flyes x6
Laterals x4
Facepulls x6
Lying tricep extensions x6

Massive pumps and really loving the close grip pulldowns

 

[Dens228]

Sorry, I fell a few workouts behind on the log........working 14 hour days, one day off in the last 14 days......plus coaching my son's youth football team have really kept me behind. The workouts are still being done and I'm hitting it hard.

I'm not going to list my last couple workouts, they weren't that different than my previous week. I just finished week six of my second blast of Fortitude Training. Now I'll be moving into a cruise.

What I will do here is list some observations from this training blast.

Scott posted on his web site that he thought many people were training at too high a tier and was also curious about how it was that so many people were hitting exactly four reps on the final set of muscle rounds.......were they truly at failure.

I'm not going to BS here........I've been training for about 36 years straight and am on the back end of 50 years old. My super supps would be considered fairly light by some standards but I'm happy with how I feel.

I was doing Tier 3 basic and by the end of blasts, hell even in the middle, I was dragging ass half the day after my early AM workouts.
So I decided to end this blast with three straight weeks of Tier 2 and make sure I was........
A. Really hitting failure
B. Being smart on exercise selection and sticking to the program guidelines
C. Make sure I was increasing weight and or reps
D. Incorporating set extension techniques on pump sets

I've battled shoulder joint issues for years stemming from old football injuries as well as powerlifting abuse.

I also found that with FT, when using Tier 3, I started getting knee issues and elbow issues, tendonitis stuff. Elbows were too bad but the right knee got bad enough to negatively affect my workouts for legs.

Sticking to Tier 2 has pretty much eliminated the joint issues and I was even able to incorporate incline bench for the first time in a couple of years.
My gains were great, my strength is moving up consistently, and I feel good physically. The workouts were every bit as tough as the higher tier but it didn't take me an entire day to have the energy to move.

So after this cruise I'll be sticking with Tier 2 for the future......

Regarding the super supps, I also think I'll be doing a 6 on, 2 cruise to match the training. Nothing exotic though, just basic.