Post your most recent workout

[thebrick]

Arms- I am experimenting with Hany Rambod's FST-7 and loving it right now:

Triceps:

Close Grip BP
275 X 10
275 X 8
275 X 8

Dip Machine
Stack X 12 4 sets

Skull Crushers
85 X 12 7 sets


Biceps:

Alt. DB Curls

50 X 12 3 sets

Preacher Curls
85 X 12 3 sets

Cambered Bar Curls
65 X 8-12 7 sets


Pumped so much could barely get my water bottle to my mouth!

Niko, how often are you hitting guns with this routine?

 

[The Mass]

Squats - 365 2 sets 9reps
Leg ext. - whole stack 1 set 9 reps
Stiffs - 315 1 set 8 reps
Leg Curls - 170 1 set 9 reps
Bench - 315 2 sets 9
Flat Bench Flyes - 100 1 set 9 reps
Incline DB Press - 120 2 sets 9 reps
Chins - 45pd plate 2 sets 9 reps
Bent over rows - 315 2 sets 8 reps
Behind back presses - 225 2 sets 9 reps
DB upright rows - 65 & 75 2 sets 9 reps

 

[joshbarnett]

only 2 DC'ers ?

 

[Nikopapp]

Not critisizing in any way here, just curious. Why only two movements before your set of 7?

No offense taken.

I have been training DC style for almost 3 years, and I need to gradually get into doing more sets.

I started FST-7 doing DC then adding on the FST-7 sets.

Then I started doing more sets and exercises per the protocol, but I didn't like it and had a hard time doing so many sets compared to what I was doing DC for so long.

So I am still experimenting.

I did chest today, and I was weaker than last week, so I don't know if I will continue doing 3 movements before the 7's.

 

[Nikopapp]

Niko, how often are you hitting guns with this routine?

Only once a week right now, because I do arms on Sunday, and I am still sore until Thursday or Friday (this was only my 2nd FST arm workout).

I am trying to get situated in the routine so I can hit them twice a week, but I don't know if that's going to happen.

I hit legs Friday, and they are still very sore today.

Going from DC to FST is quite a change, takes a lot of getting used to.

Like I said in my last post, I don't like doing the full FST routine, too many sets for me.

But I have only been doing it for 2 weeks, so I am going to give it a fair shot before I tinker with it.

 

[Diesel City]

Went back to a little higher volume for a couple of weeks with the typical 5 day split, then back to low volume/high frequency workouts next week.

Just did chesticles yesterday!

Bench Press: 3 sets - 225lbs x 15 reps, 275lbs x 10 reps, 315lbs x 5 reps, followed by a dropset of 225lbs x10, then 135lbs x 25 reps

Low Incline DB Press: 3 sets - 120lbs x 8-10 reps

Decline Hammer Press: 3 sets - 4 plates each side x 12 reps

Cable Crossover: 3 sets - 110lbs x 12 reps with 20 seconds of rest btw sets

Chest Press Machine: 2 sets - 260lbs x failure
supersetted with
Chest Dips: 2 sets - till failure

Called it a day!

No offense taken.

I have been training DC style for almost 3 years, and I need to gradually get into doing more sets.

I started FST-7 doing DC then adding on the FST-7 sets.

Then I started doing more sets and exercises per the protocol, but I didn't like it and had a hard time doing so many sets compared to what I was doing DC for so long.

So I am still experimenting.

I did chest today, and I was weaker than last week, so I don't know if I will continue doing 3 movements before the 7's.

Cool. I try to get to the top end of the rep range before going up in weight and then only going up in very small incriments... So far, I haven't stalled out, which is interesting considering I'm 12 days out from a show...

 

[Shelby]

Cool. I try to get to the top end of the rep range before going up in weight and then only going up in very small incriments... So far, I haven't stalled out, which is interesting considering I'm 12 days out from a show...

It's very obvious in your before and after pics that you gained a shit ton of muscle while simultaneously losing a shit ton of fat. Check out your shoulders and arms especially. Craziness.

 

[phatkid77]

im agree shelby... good size there...
me
\LEGS

squats... 285x6, 255x7, 225x10 185x18
leg press 5pl+25x8, 5plx8, 4plx15
leg ext 150x15..3 sets
stiff leg 225x8, 315x8
ham curl 150x10, 140x10, 130x10
standing calfs 335xf @ 3 sets

phats

 

[gstracer]

legs
leg press 5 sets 30 reps ending with 17 plates

step up ss with leg extentions 4 sets step ups 90bs 15 reps leg extentions 85 bs 4 sets 20 reps

lying hams 4 sets 12 reps

stiff leg deads 4 sets 15 reps

seated calf 5 sets 15 reps
standing calf 5 sets 20 reps

30 min cardio

also only 30 second to 1 min rest in between sets

 

[db006]

flat db press
90x12
100x12
110x12
120x9
130x8

smith incline
225x12
235x12
245x12
255x12

peck deck
4x12

dips
3x15

interesting to note, i had the following to eat before training...

meal 1- whey/waxy/fish oil

meal 2- whey/ezekial cereal (40 carbs)

meal 3- whey/ezekial cereal (40 carbs)

 

[Diesel City]

It's very obvious in your before and after pics that you gained a shit ton of muscle while simultaneously losing a shit ton of fat. Check out your shoulders and arms especially. Craziness.

i'm of the opinion that any training program that is rational will work. in my case diet was the defining factor. this nutrition guy i work with has his shit together...

 

[dragonfire101]

warmp up 5 min on treadmill
some body joint rotations

deadlifts 3 x 10
leg press 3 x 15
single iso leg curl 2 x 15
single iso leg extension 2 x 15
seated calf raise 2 x 20

stretches

 

[Ironmanpits]

I train DC

But I take as many days off as needed...I dont have a schedule because my recovery seems to be below average.

Delts - Standing Military press BB - 240x6+2+1
Chest- Decline smith- 415x8+3+1
tris- Skull crushers from the floor- 135x18 straight set.
Stretch and go eat...nice and short and I get stronger every workout when blasting.

 

[marshallmadman]

Back workout

Lat Pulldown (machine has two different grips & we alternate between them)

170x12 palms facing
210x10 palms forward
240x8 palms facing
260x6 palms forward
280x6 palms facing
300x4 palms forward

Old School Spider Rows (machine has two different grips/we alternate)

2 plates x 10 (both grips)
3 plates x 8 (both grips)
4 plates x 6 (top grip only)

One arm d.b. rows

125's x 3 sets of 8 reps

Close grip pulldowns to chest

3 sets pyramid up

 

[KTT]

But I take as many days off as needed...I dont have a schedule because my recovery seems to be below average.

Delts - Standing Military press BB - 240x6+2+1
Chest- Decline smith- 415x8+3+1
tris- Skull crushers from the floor- 135x18 straight set.
Stretch and go eat...nice and short and I get stronger every workout when blasting.

Then don't do RP, just a straight set till faillure.

 

[majsi98]

Chest / Back

Floor Press 3 sets 1 x 5-8, 1 x 8-10, 1x 12-15
BB Rows 3 sets 1 x 5-8, 1 x 8-10, 1x 12-15
Pullup 1 x max
Lat Pulldowns 1 x 8 - 10, 1 x 12-15

 

[Flex2019]

5 AM leg training today:

Leg press

3 light warmup sets then:

20 plates X 20
22 Plates X 20 (wrapped knees)
24 plates X 20 (wrapped knees)

Stiff Leg Deadlifts

135 X 16
225 X 12
315 X 8
405 X 5

Leg Extensions (Paramount machine)

250 X 16
250 X 12
250 X 10
150 X 20

Lying Leg Curl (Precor, plate loaded)

90 X 16
115 X 10
90 X 12
45 X 20

Hip Abduction/Adduction machine

2 sets in each direction X 20

 

[big nasty]

(Monday)Legs:
Calf Raise(Hammer Hack Squat)-450x10+5+3/230x18/Stretch

Seated Curl(Life Fitness)-200x13+6+3/150x20/Stretch

Smith Front Squat(Hammer)-315x8/185x10+5+5/Stretch

(Tuesday)Bis/Back:
Seated DB Curls-45x10+5+3/OA Cable Curls-35x13+5+3

Cambered Reverse Curls-75x16/Stretch

Rack Chins-BWx10+5+3/Hammer Pullover-270x10+5+5

Floor Deads-495x7/Stretch

 

[tflexxin]

Shelby will enjoy this post.
FLAT BARBELL BENCH
135x5
225x5
275x5
315x5
355x5
385x4
405x2 and MINOR PEC TEAR ON SECOND REP
workout over!!!!!
Reminder to myself how heavy flat bench is not that great for me!
Thankfully, no bruising and much reduced soreness now 2 days later. BUT now I have to take it easy, spend money for a deep tissue massage (not to mention deal with THAT pain) and sacrifice potential muscle gains in chest while I rest!! STUPID!!!!

 

[VTliftVT]

This am:

Preacher Curl w/EZ Curl Bar Close Grip (11-15RP): 40lbs each side X 9,4,1
* widowmaker - straight bar with focus on stretch at bottom: 10lbs each side X 31 (first time doing these, wasn't sure how much weight to use. Will slowly up from here but stay above 20reps)

Hammer Curl (20 rep SS): 20 X 26reps

Rack Chins to Front (11-15RP) BW + 25lbs (focus on stretch at bottom) X 9, 4,2

T-bar Row (old school with straight bar set up in corner of squat rack ) (8-10 SS) followed by (12-15 SS): 5 X 25lb plates for 11SS and 14 SS (would have got more on first set but bar flung up and reminded me I needed to put a dumbbell on it haha.