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05-16-2011, 07:51 AM
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Back after injury!
Right, this is my first day back after 2 weeks off due to my shoulder injury
So I was taking it pretty easy and will be doing so for the next couple of days just to get things warmed up a bit. Chest and Biceps Warm up - Decline bench press 3 x 15, 6 and 6 Decline Bench press: 3 x 6 Bench press: 2 x 6 Cable crossovers: 4 x 15, 12, 10 and 6 Cable crossovers(from thigh to lower pec) 3 x 12, 10 and 8 EZ bar cable curls: 4 x 15, 12, 10 and 6 One arm cable curls: 3 x 8 This was a decent fairly low weight workout apart from biceps where I went heavy, Good workout and good to be back!
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05-19-2011, 07:44 AM
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Started the FST 7 program for 4 weeks.
Back Neutral grip pull ups: 3 x 15, 10 and 8 Wide grip pulldowns: 3 x 12 Bent over rows: 3 x 12, 12 and 9 Seated pulley rows: 3 x 15 seated machine rows(with chest support): 7 x 15 Well, I have to say that hurt!
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05-19-2011, 10:33 PM
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sounding good bro lol no pain no gain and it sounds like your inflicting plenty of pain haha
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05-20-2011, 08:38 AM
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Cheers Rob, Yeah it hurts but it's nice pain!
Shoulders Warm up - Dumbell press 3 x 12, 3 and 2 Dumbell shoulder press: 3 x 12, 12, 10 and 8 Front raise with 20kg plate: 3 x 12 Dbell lat raise: 7 x 12, 12, 12, 10, 8, 8 and 6 Dumbell shrugs: 3 x 12 Smith machine shrugs: 7 x 12 Cable rear lat raises: 7 x 8 Yes it hurt again but it's great!
__________________
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05-21-2011, 11:08 AM
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Legs
Warm up - leg extension 3 x 12, 3 and 2 Leg extension: 4 x 12 Squats: 4 x 10 Hack squats: 3 x 10 Leg extensions: 7 x 10 Lying leg curls: 3 x 12 Seated leg curls: 7 x 8 Job done!
__________________
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05-26-2011, 08:00 AM
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Chest and Triceps
Warm up - dbell bench press 3 x 12, 3 and 3 Incline dbell bench press: 4 x 12, 12, 8 and 8 Incline dbell flyes: 3 x 12, 10 and 8 Flat dbell bench press: 3 x 10 Cable crossovers: 7 x 8 Over head cable extensions: 4 x 12, 12, 8 and 8 Cable pushdowns: 7 x 8 Job done!
__________________
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05-27-2011, 07:51 AM
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I really do like this FST7, My muscles hurt for days after training!
Back Warm up - Close grip pulldowns 3 x 12, 2 and 2 Close grip pulldowns: 3 x 12, 8 and 8 Wide grip pulldowns: 3 x 8 Bent over cable rows: 3 x 8 Seated cable rows: 3 x 8 Bent over reverse grip cable rows: 7 x 8 Excellent workout, extremely pumped - love that feeling!
__________________
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05-28-2011, 09:01 AM
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Shoulders and Traps
Warm up - Dbell shoulder press 3 x 12, 2 and 2 Seated dbell shoulder press: 4 x 8 Front raise with 20kg plate: 3 x 12, 12 and 8 Lat raise: 3 x 8 Cable lat raise: 7 x 8 Dbell shrugs: 3 x 15 Machine shrugs: 7 x 12 Rear lat raise: 3 x 12 Machine rear laterals: 7 x 8 Job done, One hell of a workout - absolutely knackered me out!
__________________
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05-31-2011, 08:03 AM
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Arms
Warm up - Close grip bench press 3 x 12, 2 and 2 Close grip bench press: 4 x 8, 8, 7 and 7 Dips: 3 x 10, 8 and 10 Cable skull crushers: 7 x 12. 12, 12, 12, 10, 10 and 10 Alternate dbell curls: 4 x 12, 12, 12, and 9 Machine preacher curls: 3 x 8 EZ bar cable curls: 7 x 12 Well pumped and completely fried! Job done!
__________________
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06-01-2011, 07:43 AM
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Legs
Warm up - Squats 3 x 12, 2 and 2 Squats: 5 x 10, 8, 8, 6 and 6 Leg extensions: 4 x 12, 10, 6 and 6 Seated leg curls: 3 x 8, 6 and 4 Back to basics, just for a bit of a shock.
__________________
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