Robbies Fortitude Training Log

[Robbie]

Tuesday 1st December

Had some numbers to beat today and across all exercises either pushed the weight up or did more reps.

Feeling pretty tired today so am thinking I'll drop the load sessions next week and do the intensive cruise for the week and then maybe start back up at Level 2 instead of 3.

Rack Chin Up - 27.5kg x12
<1:30 rest>
Yates Row - 50kg x10
<1:30 rest>
Rack Chin Up - 27.5kg x10
<1:30 rest>
Yates Row - 50kg x11

Smith Flat Bench - 60kg x10
<1:30 rest>
DB Incline Flye - 16kg x12
<1:30 rest>
Smith Flat Bench - 60kg x10
<1:30 rest>
DB Incline Flye - 16kg x11

Smith BTN Press - 32.5kg x11
<1:30 rest>
Face Pull - 28kg x17
<1:30 rest>
Smith BTN Press - 32.5kg x12
<1:30 rest>
Face Pull - 31.5kg x14

DB Curl - 17.5kg x11
<1:30 rest>
Skullcrusher - 47.5kg x10

Leg Press <superset> Fetal Curl <superset> Standing Calf Raise <superset> Leg Extensions

Horizontal Leg Press <superset> Laying Hamstring Curl <superset> Lunge <superset> Seated Calf Raise

Hanging Leg Raise
<1:30 rest>
Lat Pulldown Crunch

Hanging Leg Raise
<1:30 rest>
Lat Pulldown Crunch

**broken link removed**

 

[Robbie]

Finally ditched the Yohimbine, I'm sure it adds something good into the fat burning mix but the shocking sleep even on just one capsule just isn't worth it.

Without Yohimbine it means I can do my cardio unfasted (hurrah) and can add in a little more intensity without my heart rate being artificially elevated. I'm hoping the increased intensity will help with fat burning (although I'm aware that calories in/calories out is the important bit) by mobilising the fat which can then be used for the steady HR cardio.

It could be because of the changes, or just because I had a good chunk of YouTube videos to watch, or maybe I'm just getting used to doing cardio - but it actually passed pretty quickly.

I'll likely keep future days similar and maybe extend out the higher intensity bits for another 5 minutes.

It looked like this:

5min warm up on cross trainer
5min steady pace rower
5min rower (20sec sprint/40sec recovery)
30min bike (140bpm HR average)
5min walk to cool down

 

[Robbie]

Thursday 3rd December 2015 - Fortitude BodyBuilding Log Week 4 Day 3

Had a really good deep sleep last night and woke up feeling much better than I had earlier in the week, still a bit sub par though so will drop down to a cruise next week.

Sometimes I forget that I have been dieting for 32 weeks now without much in the way of a break and am 20kg/44lbs down. So it's unsurprising when I think about it that things are starting to get a bit hard.

Thought I'd try sumo deadlifts as a "muscle round" exercise again, this time with less weight but slower reps and squeezing the quads HARD.

It was much better than the last time, no puking or feeling like death, still hard but in a different way.

I haven't done a proper Pendlay Row in a long long time, not sure why though - it's a great exercise and works pretty well for this kind of set.

I took the time yesterday to go back through previous workouts and write down all the weights and reps I've hit. Was surprised to see 14 different back exercises over just 3 weeks. I'm not going to say "keep the body guessing" or any of that rubbish, but I'm a born again believer in variation (with some core exercises for progression).



Sumo Deadlift (controlled with hard contraction) - 100kg x24

Pendlay Row - 70kg x25

DB Incline Press - 32kg x14, 28kg x7

Machine Side Lateral Raise - 68kg x25

Leg Extension - 73kg x25

Glute Ham Raise - x24

Standing DB Calf Raise - 26kg x25

EZ Bicep Curl - 37.5kg x24

Vertical Rope Tricep Extension - 21kg x24

Seated Calf Raise (1234 Tempo) - 35kg x24

[ame]https://youtu.be/Xnzl_mJScdI[/ame]

[ame]https://youtu.be/cO3cFhM_50g[/ame]

**broken link removed**

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[Robbie]

Saturday 5th December 2015 - Fortitude BodyBuilding Log Week 4 Day 4

Pull Up (using V bar) - 15kg x24
Reverse Rope Pulldown - 35kg x20, 45kg x8

Standing Cable Row - 24.5kg x12
Machine Row (Hammer Strength) - 40kg x12

Cable Crossover - 21kg x24
Assisted Dip (leaning forward) - 18kg x20, 14kg x6

Machine Shoulder Press - 36kg x24
Upright Row (ez bar) - 32.5kg x20, 42.5kg x12

Single Arm Cable Pushdown - 10kg x26

Cable Curl - 10kg x26

Belt Squat - 60kg x35

[ame]https://youtu.be/qciNgRDjW1g[/ame]

Monday 7th December 2015 - Fortitude BodyBuilding Log Week 5 Day 1

Zercher Squat - 90kg x10
<2:00 rest>
Leg Press - 280kg x12
<2:00 rest>
Laying Hamstring Curl - 64kg x12
<2:00 rest>
Leg Press - 280kg x14

Seated Flye <superset> Rope Pullover

Hex Press <superset> Hammer Strength Pulldown

Lateral Raise Machine <superset> ABS

Shoulder Press Machine <superset> ABS

Seated Rear Flye <superset> ABS

Preacher Curl Machine <superset> Dip Machine

DB Curl <superset> Rope Pushdown

[ame]https://youtu.be/vUnRGgLe3Fc[/ame]

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[kmm2008]

Following brother

Sent from my LGLS770 using Tapatalk

 

[normagene]

Killer routine with some serious poundage. Nice job.

 

[Robbie]

Another few updates in one again, as I've been on a training course this week (SQL Server - Programming and Development if that kind of thing floats your boat).

I'm sure most normal (whatever that means) people enjoy a good training course away from work. Means a break from whatever they normally do and usually a free lunch.

Of course, as someone not all that normal it's not so good.

I can already hear the mutterings of "it's just a few days, it won't matter". But when you're someone who hates anything other than routine it's not that simple.

Fortunately, it wasn't just a rubbish plate of sandwiches for lunch so blending in with the others and having a normal lunch was easy. However not having any cake/desert suddenly makes you stand out.

"don't you like cake or something"

*groan*

Tuesday 8th December 2015 - Fortitude BodyBuilding Log Week 5 Day 2

Pull Up (Medium Grip) - 20kg x8
<rest 1:30>
Seated Row - 73kg x12
<rest 1:30>
Pull Up (Medium Grip) - 20kg x8
<rest 1:30>
Seated Row - 79kg x15

Incline Smith Press - 60kg x8
<rest 1:30>
Cable X-Over - 8 x12
<rest 1:30>
Incline Smith Press - 60kg x8
<rest 1:30>
Cable X-Over - 9 x9

Seated Smith Overhead Press - 40kg x8
<rest 1:30>
Seated Lateral Raise (machine) - 73kg x12
<rest 1:30>
Seated Smith Overhead Press - 40kg x8
<rest 1:30>
Seated Lateral Raise (machine) - 73kg x9

Hammer Curl (cross body) - 17.5kg x14
<rest 1:30>
EZ Bar Curl - 42.5kg x9

Skullcrusher - 32.5kg x12
<rest 1:30>
V Bar Pushdown - 21kg x12

Fetal Hamstring Curl <superset>
Leg Extensions <superset>
Leg Press <superset>
Calf Raise on Leg Press

Laying Hamstring Curl <superset>
Lunge <superset>
Leg Press <superset>
Calf Raise on Leg Press

Thursday 10th December 2015 - Fortitude BodyBuilding Log Week 5 Day 3

Sumo Deadlift (slow reps) - 110kg x24
Leg Extensions - 75.3kg x25
Laying Hamstring Curl - 64kg x20, 59kg x3

Calf Raise on Leg Press - 73kg x24
Tibia Raise on Leg Press - 32kg x24

Pendlay Row - 70kg x24

Hex Press - 22kg x23

Behind the Neck Smith Press - 25kg x24

Dumbbell Curl - 17.5kg x23

Tricep Pushdown - 24.5kg x25

Ab Wheel...

[ame]https://youtu.be/X5ZTuoBG4ZY[/ame]

**broken link removed**

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[mich29]

solid stuff here and yea the nerd in me is interested in the sql

 

[Robbie]

Not sure what happened with my ability to write in this workout, but somehow there are big gaps in my log and I cannot remember what I did!

Was a good workout though (from what I remember), belt squats still need some work though, I seem to be leaning far forward to find balance which doesn't feel right.

Also with the dumbbell bench I completely miscounted my sets and stopped one short of what I should have done. I could do with a training partner just to count reps

Saturday 12th December 2015 - Fortitude BodyBuilding Log Week 5 Day 4

Standing Cable Row - 28kg x28
DB Row - 38kg x25

Reverse Rope Pulldown - 30kg x26
Wide Grip Pulldown - 70kg x26

?
Dumbbell Bench Press - 32kg x16, 30kg x3

Machine Shoulder Press - 39.3kg x20, 36.1 x3
?

Tricep Pushdown - 24kg x24

EZ Barbell Curl - 42.5kg x16, 37.5 x8

Belt Squat - 80kg x24

Calf Raise on Leg Press - 90kg x24

Ab Wheel - x24

[ame="https://www.youtube.com/watch?v=zSBiGmZxdMw"]Dumbbell Bench Press Muscle Rounds - Fortitude Bodybuilding - YouTube[/ame]

[ame="https://www.youtube.com/watch?v=aDqSFF-Qrjk"]Ab Wheel Muscle Rounds - Fortitude Bodybuilding - YouTube[/ame]

 

[Robbie]

solid stuff here and yea the nerd in me is interested in the sql

Was such a boring course! But ticked a few boxes for work. Im a web developer, but don't do a lot with sql usually

 

[Robbie]

I probably should have done this last week, but I'm not very good at taking my volume level down when I should (but I am getting better).

Last week I was planning to drop down a tier (which effectively loses a set from every exercise on the first two days), but that only lasted for the first day because I felt a bit better on the Tuesday.

This time I'm doing it properly though.

The plan calls it an intensive cruise and for me it means dropping from 4 to 3 workouts for this week and only doing the muscle round workouts which also drop down a volume level.

It's still a good workout, obviously shorter than usual but everything done with the same level of intensity so you still feel like you've had a good workout - quite different to the deload weeks from Wendler's 531.

Today I added a slight twist to the stretching that is done after each exercise by adding in 30 second of hard flexing of the muscle. There's no science behind it, but the muscle gets really pumped before the stretch which I can only see as a good thing.

And who the heck doesn't like a good flex?


Tuesday 15th December 2015 - Fortitude BodyBuilding Log Intensive Cruise Week

Sumo Deadlift - 110kg x24
Leg Extension (pump set) - 50kg x20
Fetal Curl pump set

Wide Grip Pulldown - 66kg x26

Assisted Dip (chest forward) - 16.3kg x26

Machine Shoulder Press - 36kg x 25

Machine Preacher Curl - pump set

Machine Tricep Dip - pump set

[ame="https://www.youtube.com/watch?v=WRv0u9g2YQ0"]Sumo Deadlift Muscle Rounds - Fortitude Bodybuilding - YouTube[/ame]

[ame="https://www.youtube.com/watch?v=9CzLQuf4GGU"]Leg Extension Pump Set - Fortitude Bodybuilding - YouTube[/ame]

**broken link removed**

 

[mich29]

solid lifts pics and form and cool I took a little sql but don't use it might either

 

[Robbie]

I'm trying to step up the training videos so recorded every main set this workout. It's not until you've watched yourself (properly, not just in the mirror) that you realise sometimes how loose your (well, mine) form is on some exercises!

I thought my tricep pushdowns felt pretty solid, and they were for the first few sets of 4 they were. But after that...

On a plus note though, good lighting and the wide angle lens of a GoPro camera makes even my little arms look good

Thursday 17th December 2015 - Fortitude BodyBuilding Log Intensive Cruise Week

Pull up (palms facing, narrow grip) - 20kg x16 15kg x7
Rope Pullover - 20.3kg x26

Seated Row - 77.6kg x25

Flat Bench (smith) - 50kg x23

Seated Behind the Neck Press (smith) - 27.5kg x24

Tricep Pushdown (rope) - 24.5kg x23

Dumbbell Curl - 16kg x26

Leg Press - 200kg x33

Calf Raise (leg press) - 100kg x24

Ab Wheel - x25

**broken link removed**

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[Robbie]

Christmas and 5 days of food excess is over. And it was fun while it lasted.

I haven't posted anything in a week or so, partly because I have taken rubbish notes on what I did each day. But mostly because I haven't been particularly bothered.

Sorry.

With my GoPro struggling with the poor lighting in my gym, I've got a new camera (Sony a5000) to replace it with so should have some shiny new (well lit) videos going up soon.

I was 75kg the weekend before Christmas and I refuse to reweigh myself for probably another week or two. The plan was to get back on the diet yesterday, but many Rice Krispy Squares, pancakes, jelly beans and dolly mixtures later...

The upshot of the feeding however is I've never looked so full in the gym!

Downside though is my stomach is still doing flips and generally feeling pretty upset with the abuse.

Tuesday 29th December 2015 - Fortitude BodyBuilding Log
Week 2 Day 2 (Cycle 2)
Upper Body Load

Rack Chin Up - 28kg x 12
<rest 1:30>
Yates Row - 55kg x 12
<rest 1:30>
Rack Chin Up - 28kg x 12
<rest 1:30>
Yates Row - 55kg x 12

Flat Bench (smith) - 65kg x 9
<rest 1:30>
Incline DB Flye - 16kg x 12
<rest 1:30>
Flat Bench (smith) - 65kg x 10
<rest 1:30>
Incline DB Flye - 16kg x 12

Seated Press (smith, behind neck) - 35kg x 10
<rest 1:30>
Face Pull - 35kg x 17
<rest 1:30>
Seated Press (smith, behind neck) - 35kg x 10
<rest 1:30>
Face Pull - 35kg x 16

DB Curl - 17.5kg x 15
Rope Curl - 21kg x 12

Rope Overhead Extension - 21kg x 12
Pushdown (V Bar) - 28kg x 16

Superset x 2
Leg Press, Leg Extension, Hamstring Curl, Calf Raise

 

[lilgumby]

Nice log so far! I bought the fortitude training workout but haven't done it yet. Looks pretty good.. Keep up the good work!

 

[Robbie]

Nice log so far! I bought the fortitude training workout but haven't done it yet. Looks pretty good.. Keep up the good work!

Thanks, I'd definitely recommend it

 

[Robbie]

From yesterday's workout no audio because of copyrighted songs in the background.

Just the box squats shown.

Box Squat <1:30 rest>
DB Lunge to failure <1:30 rest>
Box Squat <1:30 rest>
GHR to failure <1:30 rest>
Box Squat to failure

[ame]http://youtu.be/xhyrIbHkVA4[/ame]

 

[mich29]

nice box squat is it really that much easier on the knees?

 

[Robbie]

nice box squat is it really that much easier on the knees?

I think low bar helps my knees more, the box stops me going super deep which aggravates my left glute

 

[Robbie]

First two workouts of this week I had a friend training with me so (obviously) ramped the intensity up to the max to make sure he was suitably punished. Today I was back on my own so dropped it back down a level.

I did say I wasn't going to weigh myself for another week but I did have a quick peek at the scales this morning and I'm not far off where I was pre Christmas (75kg ish).

Workout was really good, I felt strong and looked full so a nice way to round off the year

As it's New Years Eve I should probably write some kind of year round up, but I'll leave that till the weekend so I can dig out some photos/videos to scare myself with how husky I was at the beginning of 2015...

Leg Press - 320kg x 26
Leg Extension - 60kg x 26
Laying Hamstring Curl - 64kg x 12, 59 x 12

Dumbbell Row - 38kg x 28

Pec Fly Machine - 36kg x 20, 41kg x 6

Seated Press Machine - 37.1kg x 26

Dips (assisted) 18kg x 26

EZ Barbell Curl - 32.5kg x 26

**broken link removed**