FST7
Chest and Biceps
Week 3 Day 1
Saturday
Pre Workout:
1 Scoop PreCreXS Fruit Punch
1 Scoop AminoFlow Fruit Punch
45 Min Pre Training
DB Bench press
1-2 warm-up sets 10-12 + 3-4 sets 10-12
Warm up:
15x30
15x30
Week 3
Working:
55x12 Upped weight
55x10
55x9
55x9
Incline DB Flys
2 warm up sets 10-12 + 2-3 sets 10-12
Warm up:
10x15
10x15
Week 3
(Did these Lying on the floor)
working:
30x12
30x12 Upped reps
35x10 Upped weight
Incline DB Press
2 warm up sets 12-15 + 2-3 sets 8-10
Warm up:
15x15
15x15
Week 3
Working:
35x10
35x10
35x10 Upped reps
Cable Flyes into Cable Press
Number 4, then Number 10
7 sets of 10-12
45 sec rest
Week 3
(Lowered the weight and really squeezed the Pecs and went nice and slow for each rep)
Working:
30x12
30x12
30x12
30x12
30x11
30x11
Alternating Dumbbell Curl
3 sets 8-12
Week 3
Working:
(Putt my back up against the wall, made it much harder)
30x12
30x10
30x10
Reverse Curl
2 sets 20
Week 3
Working:
30x15
30x15
Took the delicious American Bomb Pop 212 powder this morning and went for a run before Church. Hitting Back/Triceps tmw at around 8am.
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08-20-2017, 12:28 PM #31
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08-21-2017, 10:31 AM #32
FST7
Back and Triceps
Week 3 Day 2
Today
Pre Workout:
1 Scoop PreCreXS Fruit Punch
1 Scoop AminoFlow Fruit Punch
1 Hour Pre Training
Undehand Cable Pulldowns
2 warm-up sets 10-12 + 4 sets 10-12
5 Partials after final Rep
Warm-up:
25x12
Week 3
Working:
120x12 Upped weight
120x12
120x10 Upped reps
120x10 Upped reps
V-BAR PULL-DOWN
2 sets 8-12
5 Partials after final rep
Week 3
Working:
120x10
120x10+5
Seated Cable Rows
3 sets 8-12
Week 3
Working:
85x12 Upped reps
85x12
85x12
Up weight next week
Straight-Arm Pulldown
7 sets 8-12
45 sec rest between sets
Week 3
Working:
40x12
40x12
40x12
40x12 Upped reps
40x12 Upped reps
40x10
40x10
Single-Arm Reverse-Grip Triceps Cable Press-Down
2 warm-up sets + 2-3 sets 8-12 per arm
Warm-up:
5x15
5x15
Week 3
working:
15x12
15x12
15x12
Up weight next week
Overhead Triceps DB Extensions
1 warm up set + 2 sets 8-12
Week 3
Working:
45x12
45x12 Upped reps
Up weight next week
Overhead Triceps Extension
7 sets 8-12
45 sec rest between sets
Week 3
Working:
42.5x12
42.5x12
42.5x12
42.5x12
42.5x11
42.5x11
42.5x11
Once I can hit 12 reps for each working set, I'll up my weight. Slowly but surely. Getting stronger each workout. As far as PERFORMANCE aspect goes, nothing beats Xtreme GrowWithMe Stack.
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08-21-2017, 07:54 PM #33
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08-22-2017, 03:42 PM #34
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08-24-2017, 11:26 AM #35
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08-26-2017, 05:27 PM #36
FST7
Chest and Biceps
Week 4 Day 1
Saturday
Pre Workout:
1 Scoop PreCreXS Fruit Punch
1 Scoop AminoFlow Fruit Punch
1 Hr Pre Training
DB Bench press
1-2 warm-up sets 10-12 + 3-4 sets 10-12
Warm up:
15x30
15x30
Week 4
Working:
55x12
55x12 Upped reps
55x11 Upped reps
55x11 Upped reps
Incline DB Flys
2 warm up sets 10-12 + 2-3 sets 10-12
Warm up:
10x15
10x15
Week 4
Working:
(Did these Lying on the floor)
35x10
35x10
35x10
Incline DB Press
2 warm up sets 12-15 + 2-3 sets 8-10
Warm up:
15x15
15x15
Week 4
Working:
35x10
35x10
35x10
Cable Flyes into Cable Press
Number 4, then Number 12
7 sets of 10-12
45 sec rest
Week 4
Working:
30x12
30x12
30x12
30x12
30x12 Upped reps
40x10 Upped weight
40x10
Alternating Dumbbell Curl
3 sets 8-12
Week 4
Working:
30x12
30x12 Upped reps
30x10
Bicep Preacher Curl Machine
2 working sets AMRAP using Fat Gripz
20x40
20x40
From a Performance aspect, nothing can top PreCre XS. Sure, there are other awesome pre workouts on the market, Muscle Elements will always be in my supplement arsenal for sure.
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08-27-2017, 08:15 AM #37
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08-27-2017, 08:14 PM #38
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08-28-2017, 09:36 AM #39
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08-28-2017, 10:21 AM #40
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08-29-2017, 03:50 PM #41
FST7
Back and Triceps
Week 4 Day 2
Monday
Pre Workout:
1 Scoop PreCreXS Fruit Punch
1 Scoop AminoFlow Fruit Punch
40 min Pre Training
Undehand Cable Pulldowns
2 warm-up sets 10-12 + 4 sets 10-12
5 Partials after final Rep
Warm-up:
25x12
Week 4
Working:
120x12
120x12
120x12 Upped reps
V-BAR PULL-DOWN
2 sets 8-12
5 Partials after final rep
Week 4
Working:
120x10
120x10+5
Seated Cable Rows
3 sets 8-12
Week 4
Working:
92.5x10 Upped weight
92.5x10
92.5x8
Straight-Arm Pulldown
7 sets 8-12
45 sec rest between sets
Week 4
Working:
40x12
40x12
40x12
40x12
40x12
40x11 Upped reps
40x11 Upped reps
Single-Arm Reverse-Grip Triceps Cable Press-Down
2 warm-up sets + 2-3 sets 8-12 per arm
Warm-up:
5x15
5x15
Week 4
Working:
17.5x8
17.5x8
Upped the weight a lil bit, tried with 20lbs but form was way off. Going up lil by lil with proper form.
Overhead Triceps DB Extensions
1 warm up set + 2 sets 8-12
Week 4
Working:
50x8 Upped weight
50x8
Overhead Triceps Extension
7 sets 8-12
45 sec rest between sets
Week 4
Working:
42.5x12
42.5x12
42.5x12
42.5x12
42.5x12 Upped reps
42.5x12
42.5x11
Woke up Tuesday morning rather sore. LATS are fried and Triceps are shot. I put in the work and reap the rewards. Did cardio before my court hearing this morning. Smashing Legs/Triceps tmw before bible study.
Listened to a lot of Megadeth while training.
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08-30-2017, 12:58 PM #42
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08-30-2017, 06:29 PM #43
Awesome. Will have to check it out for sure. Going to be picking up another tub of 212 powder in the next few weeks. Which flavor should I go with? Pineapple sounds delicious or black lemonade. Loved the Gummy bear.
FST7
SHOULDERS
Week 4 Day 3
Today
Pre Workout:
1 Scoop PreCreXS Fruit Punch
1 Scoop AminoFlow Fruit Punch
40-45 min Pre Training
DUMBBELL SHOULDER PRESS
2 warm-up sets
2 working sets of 8-12 reps
Warm-up:
10x15
10x15
Week 4
Working:
45x8
45x8
Stayed at the same weight as last week. Felt heavy but also felt in control of the weight.
CABLE LATERAL RAISE
1 warm-up set,
2 working sets of 8-12 reps per arm.
Add 5 partials after final rep.
Warm-up:
5x15
Week 4
Working:
17.5x10 Upped weight
17.5x10
ALTERNATING DUMBBELL FRONT RAISE
2 sets of 8-12 reps per arm.
Add 5 partials after final rep.
Week 4
Working:
17.5x10 Upped weight
17.5x8
BENT-OVER LATERAL RAISE
2 sets of 8-12 reps.
Add 5 partials after finalrep
Week 4
Working:
25x10
25x8
FST-7 DUMBBELL LATERAL RAISE
(Did these Seated)
7 sets of 8-12 reps,
rest 45 seconds between sets
Week 4
Working:
22.5x12
22.5x12
22.5x12 Upped reps
22.5x12
22.5x12
22.5x12
22.5x12
Can up my weight next week
Set a goal to hit 12 on all seven sets. Crushed it for sure
Legs
Leg Extensions
4 working sets of 10-15
Week 4
Working:
145x12
145x12
145x10
145x10
Smith-Machine Sit Out Squats
5 working sets of 10-12
105x10
110x10
115x8
115x8
FST7
Hill Squats
7 working sets of 8-10
Rest 45 sec between each set
30x10
30x10
30x8
30x8
30x8
30x8
30x8
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08-30-2017, 07:48 PM #44
Each week I'm either Upping my weight or reps Thanks to this incredible Stack. Next training session will be on Monday. Still have 4 weeks to go of FST7. Really enjoying the program a lot. Diet had been up and down, need to get that in check. Thinking of going back on Intermittent Fasting starting next week. Did that for a while and need to get back to studying for my ACE Certification Exam. New month is a time for new goals.
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08-31-2017, 05:26 AM #45
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08-31-2017, 04:57 PM #46
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09-04-2017, 12:16 PM #47
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09-06-2017, 09:58 AM #48
FST7
Chest and Biceps
Week 5 Day 1
Saturday
Pre Workout:
1 Scoop PreCreXS Fruit Punch
1 Scoop AminoFlow Fruit Punch
1 Hr Pre Training
DB Bench press
1-2 warm-up sets 10-12 + 3-4 sets 10-12
Warm up:
15x30
15x30
Week 5
Working;
55x12
55x12
55x12 Upped reps
60x5 New Weight PR
Had to really go to a Dark Place to hit the last working set.
Hit a new weight PR. Right after hitting it, Felt nauseous lol. Next week, Upping the weight for the first working set to 60 lbs until I can get to 10-12 reps on all sets.
Incline DB Flys
2 warm up sets 10-12 + 2-3 sets 10-12
Warm up:
10x15
10x15
Week 5
Working:
35x12 Upped reps
35x12
35x12
Incline DB Press
2 warm up sets 12-15 + 2-3 sets 8-10
Warm up:
15x15
15x15
Week 5
Working:
40x8
40x8
40x8
Cable Flyes into Cable Press
Number 4, then Number 12
7 sets of 10-12
45 sec rest
Week 5
Working:
30x12
30x12
30x12
30x12
40x10
40x10
Alternating Dumbbell Curl
3 sets 8-12
Week 5
Working:
35x8 Upped Weight
35x8
35x8
DJ, thanks for the kind words Brother. Having a blast for sure.
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09-06-2017, 10:02 AM #49
FST7
Back and Triceps
Week 5 Day 2
Monday
Pre Workout:
1 Scoop PreCreXS Fruit Punch
1 Scoop AminoFlow Fruit Punch
45 min Pre Training
Undehand Cable Pulldowns
2 warm-up sets 10-12 + 4 sets 10-12
5 Partials after final Rep
Warm-up:
25x12
Week 5
Working:
125x10 Upped weight
125x10
125x8
125x8
V-BAR PULL-DOWN
2 sets 8-12
5 Partials after final rep
Week 5
Working:
120x10
120x10 +5
Seated Cable Rows
3 sets 8-12
Week 5
Working:
92.5x10
92.5x10
92.5x10 Upped reps
Straight-Arm Pulldown
7 sets 8-12
45 sec rest between sets
Week 5
Working:
40x12
40x12
40x12
40x12
40x12
40x12
40x12
Single-Arm Reverse-Grip Triceps Cable Press-Down
2 warm-up sets + 2-3 sets 8-12 per arm
Warm-up:
5x15
5x15
Week 5
Working:
17.5x10
17.5x10
Overhead Triceps DB Extensions
1 warm up set + 2 sets 8-12
Week 5
Working:
50x9
50x9
Overhead Triceps Extension
7 sets 8-12
45 sec rest between sets
Week 5
Working:
42.5x12
42.5x12
42.5x12
42.5x12
42.5x12
42.5x12
42.5x12
Hitting Shoulders and Legs in a few hours. Looking forward to Training.
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09-06-2017, 11:02 AM #50
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09-09-2017, 08:53 AM #51
FST7
SHOULDERS
Week 5 Day 3
Pre Workout:
1 Scoop PreCreXS Fruit Punch
1 Scoop AminoFlow Fruit Punch
1 and a half hours pre Training
Took the Xtreme Stack 45 min prior to training, then was on the way to the gym, got a call and had to head to a friend's house to help him out. Xtreme Stack still provided plenty of Clean Crisp Energy, great Endurance, Power output. No shakes or jitters at all.
DUMBBELL SHOULDER PRESS
2 warm-up sets
2 working sets of 8-12 reps
Warm-up:
10x15
10x15
Week 5
(Used Fat Gripz)
Working:
40x8
40x8
I lowered the weight and slapped on Fat Gripz. Shoulders were on fricken Fire.
CABLE LATERAL RAISE
1 warm-up set,
2 working sets of 8-12 reps per arm.
Add 5 partials after final rep.
Warm-up:
5x15
Week 5
Working:
17.5x10
17.5x10
ALTERNATING DUMBBELL FRONT RAISE
2 sets of 8-12 reps per arm.
Add 5 partials after final rep.
Week 5
Working:
17.5x10
17.5x10 + 5
BENT-OVER LATERAL RAISE
2 sets of 8-12 reps.
Add 5 partials after fina lrep
Week 5
Working:
25x10
25x8 + 5
FST-7 DUMBBELL LATERAL RAISE
(Did these Seated)
7 sets of 8-12 reps,
rest 45 seconds between sets
Week 5
Working:
25x12 Upped weight
25x12
25x10
25x10
25x10
25x9
25x9
Shoulders were on fire, but that only made me keep going.
Legs
Leg Extensions
4 working sets of 10-15
Week 4
Working:
145x15 Upped reps
145x15
145x12
145x12
Smith-Machine Sit Out Squats
5 working sets of 10-12
105x12 Upped reps
110x10
115x10
115x10
FST7
Hill Squats
7 working sets of 8-10
Rest 45 sec between each set
30x10
30x10
30x10
30x10 Upped reps
30x8
30x8
30x8
Beggining Week 6 in a few hours with Chest/Biceps. Have an awesome weekend everyone
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09-09-2017, 12:37 PM #52
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09-11-2017, 12:51 PM #53
It makes everything more difficult. Helps tremendously with Grip Strength. And provides MASSIVE Pumps when training Biceps Highly Recommend Them.
Just slammed back the Stack and am getting ready to go Smash some Back/Triceps on this Lovely Monday Afternoon. Update to come before bed. Have an awesome week guys.
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09-12-2017, 11:28 AM #54
FST7
Chest and Biceps
Week 6 Day 1
Today
Pre Workout:
1 Scoop PreCreXS Fruit Punch
1 Scoop AminoFlow Fruit Punch
1 Hr Pre Training
DB Bench press
1-2 warm-up sets 10-12 + 3-4 sets 10-12
Warm up:
15x30
15x30
Week 6
Working:
60x8
60x8
60x8
Incline DB Flys
2 warm up sets 10-12 + 2-3 sets 10-12
Warm up:
10x15
10x15
Week 6
(I prefer doing these on a mat on the ground)
Working:
40x8
40x8
Incline DB Press
2 warm up sets 12-15 + 2-3 sets 8-10
Warm up:
15x15
15x15
Week 6
Working:
40x9 Upped reps
40x9
Cable Flyes into Cable Press
Number 4, then Number 12
7 sets of 10-12
45 sec rest
Week 6
(Used Fat Gripz)
Working:
30x12
30x12
30x12
30x12
30x12
30x12
30x12
Up weight next week
Alternating Dumbbell Curl
3 sets 8-12
Week 6
(Used Fat Gripz, Seated)
Working:
30x10
30x8
Squeezed the **** out of my Biceps at the top & slowly lowered it.
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09-12-2017, 11:29 AM #55
FST7
Back and Triceps
Week 6 Day 2
Pre Workout:
1 Scoop PreCreXS Fruit Punch
1 Scoop AminoFlow Fruit Punch
45 min Pre Training
Undehand Cable Pulldowns
2 warm-up sets 10-12 + 4 sets 10-12
5 Partials after final Rep
Warm-up:
25x12
Week 6
(went wide grip overhead)
Working:
100x12
100x12
100x12
V-BAR PULL-DOWN
2 sets 8-12
5 Partials after final rep
Week 6
Working:
120x10
120x10+5
Seated Cable Rows
3 sets 8-12
Week 6
Working:
92.5x10
92.5x10
92.5x10
Straight-Arm Pulldown
7 sets 8-12
45 sec rest between sets
Week 6
Working:
47.5x10 Upped weight
47.5x10
47.5x10
47.5x10
47.5x8
47.5x8
Single-Arm Reverse-Grip Triceps Cable Press-Down
2 warm-up sets + 2-3 sets 8-12 per arm
Warm-up:
5x15
5x15
Week 6
Working:
17.5x12 Upped reps
17.5x12
Overhead Triceps DB Extensions
1 warm up set + 2 sets 8-12
Week 6
Working:
50x10 Upped reps
50x10
Overhead Triceps Extension
7 sets 8-12
45 sec rest between sets
Week 6
Working:
50x10 Upped weight
50x10
50x10
50x10
50x8
50x8
50x8
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09-13-2017, 06:03 AM #56
Sorry for the late response, been helping my paents the last few days with their Irma issues....
You truly are an inspiration, the grim reaper was knocking on your door, sounds like you slammed it in his face, and told him to come back in 50 yrs.....that is awesoMECurrently seeking new rep opportunities with an entrepreneurial company that encourages creativty.
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09-14-2017, 12:26 PM #57
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09-14-2017, 02:37 PM #58
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09-16-2017, 06:44 PM #59
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09-19-2017, 08:00 PM #60
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