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Dens228 First log here
- Thread starter Dens228
- Start date
Today's workout was a blast.......I'm still feeling it almost 12 hours later...........
Each exercise had 10 seconds rest between sets......
Leg Press, 5 sets of 4 reps, 1 set of 5 reps,
Leg Extensions 5 sets pf 4 re[s. 1 set of 9 reps
Hack squats, feet up high on platform, 5 sets of 4 reps, 1 set of 8 reps
T-Bar SLDL's 6 sets of 4 reps
Seated calf, 5 sets of 4 reps, 1 set of 7
Leg Press calf, 5 sets of 4 reps, 1 set of 6
Concentration curls 5 sets of 4 reps, 1 set of 12
Leg raises
I'm going to be sore tomorrow..........
Each exercise had 10 seconds rest between sets......
Leg Press, 5 sets of 4 reps, 1 set of 5 reps,
Leg Extensions 5 sets pf 4 re[s. 1 set of 9 reps
Hack squats, feet up high on platform, 5 sets of 4 reps, 1 set of 8 reps
T-Bar SLDL's 6 sets of 4 reps
Seated calf, 5 sets of 4 reps, 1 set of 7
Leg Press calf, 5 sets of 4 reps, 1 set of 6
Concentration curls 5 sets of 4 reps, 1 set of 12
Leg raises
I'm going to be sore tomorrow..........
Ok, having traded a few PM's with Homonunculus he said to go ahead an be a little more detailed. Today was my 4th workout from his new E-Book, "Fortitude Training" So far I'm loving it and would recommend to anyone to spend the $20 and get the book. Great value.
So with that being said, I'm using the Basic, Tier II format for four weeks, then may up it to Tier III depending on how I feel.
So today is day 4.
Each exercise listed I am doing 6 sets of 4 reps, with 5 breaths between sets, going to failure on set 6 no matter what the reps are. I'm only listing the reps for the last set since the first five sets were always 4. Being as this was my first time with this format I was close on some, not so close on others......rest between exercises was as long as it took for my breathing to return to normal.
T-Bar rows x7
Medium grip pulldowns x4
Cable rows x6
Lateral raises, did this exercise twice so....x5, lowered the weight x7
Decline bench x5
Dips x7
Pressdowns x9
Man the feeling this workout leaves can best be described as an intense pump that hits a few seconds after the set. And it leaves the body feeling thoroughly worked for the rest of the day.. I will be upping my peri-workout drink to help with recovery.
My weight this morning was 231.
So with that being said, I'm using the Basic, Tier II format for four weeks, then may up it to Tier III depending on how I feel.
So today is day 4.
Each exercise listed I am doing 6 sets of 4 reps, with 5 breaths between sets, going to failure on set 6 no matter what the reps are. I'm only listing the reps for the last set since the first five sets were always 4. Being as this was my first time with this format I was close on some, not so close on others......rest between exercises was as long as it took for my breathing to return to normal.
T-Bar rows x7
Medium grip pulldowns x4
Cable rows x6
Lateral raises, did this exercise twice so....x5, lowered the weight x7
Decline bench x5
Dips x7
Pressdowns x9
Man the feeling this workout leaves can best be described as an intense pump that hits a few seconds after the set. And it leaves the body feeling thoroughly worked for the rest of the day.. I will be upping my peri-workout drink to help with recovery.
My weight this morning was 231.
Dens use some thera band stretch and therapy for those shoulders. 50s the new 30.. im there. Lol..
Today was Day 1 Tier 2, second time through
Leg Press x10, x9
Leg extension x10
Seated leg curls x10
Leg Press Calf x13 x11 x9 x8
Band crossover supersetted with DB Pullovers
First set x26 x16
Second x18 x15
Lateral raises supersetted with leg raises
First set x23 x20
Second x19 x20
Dumbbell curls supersetted with lying tricep extension
x 20 x25
Pumped and cashed!
Leg Press x10, x9
Leg extension x10
Seated leg curls x10
Leg Press Calf x13 x11 x9 x8
Band crossover supersetted with DB Pullovers
First set x26 x16
Second x18 x15
Lateral raises supersetted with leg raises
First set x23 x20
Second x19 x20
Dumbbell curls supersetted with lying tricep extension
x 20 x25
Pumped and cashed!
Week 2
Tier II Day 2
Alternate with:
Med Grip Pulldowns x12
T-Bar x10
Med Grip Pulldowns x8
Alternate
Decline x11
Band Crossovers x13
Alternate
Side laterals x12
Shrugs x11
Alternate with no rest
Leg press x30
Leg extensions x15
Seated Calf x24
One minute rest
Leg press x26
Seated leg curls x26
Done...................
Tier II Day 2
Alternate with:
Med Grip Pulldowns x12
T-Bar x10
Med Grip Pulldowns x8
Alternate
Decline x11
Band Crossovers x13
Alternate
Side laterals x12
Shrugs x11
Alternate with no rest
Leg press x30
Leg extensions x15
Seated Calf x24
One minute rest
Leg press x26
Seated leg curls x26
Done...................
I'm loving the Fortitude workout.
Today was muscle rounds for week two, trying to dial in the correct weight. The goal is to hit failure at four reps on the sixth set.
I'm here to tell you it sneaks up on you. Around set 3 or 4 you're thinking to yourself, this isn't so bad. Then BAM, you hit a wall.
Here we go........
Each exercise is for six sets so I'm only hitting the reps I got on the sixth set..
Leg press x6
Hacks with feet high on the platform x4
Leg extensions, leaning forward x8
Seated leg curls x5
Seated calf x6
Leg press calf x3
EZ bar curls x9
Hour later a huge breakfast.
Today was muscle rounds for week two, trying to dial in the correct weight. The goal is to hit failure at four reps on the sixth set.
I'm here to tell you it sneaks up on you. Around set 3 or 4 you're thinking to yourself, this isn't so bad. Then BAM, you hit a wall.
Here we go........
Each exercise is for six sets so I'm only hitting the reps I got on the sixth set..
Leg press x6
Hacks with feet high on the platform x4
Leg extensions, leaning forward x8
Seated leg curls x5
Seated calf x6
Leg press calf x3
EZ bar curls x9
Hour later a huge breakfast.
Wow, days 3 and 4 of the Fortitude workout really kick a persons ass!
Today was day 4, week 2.
As always on Muscle Rounds day it's 6 sets, only the last set to failure, shooting for 4 reps, 10 seconds rest between. I'm only listing reps on the last set.
T-Bars, 6 reps
Pulldown, 5 reps
Close grip pulldowns, 4 reps
Dips, 5 reps
Decline, 4 reps
Side laterals, 9 reps
Shrugs, 5 reps
Lying tricep extensions, 5 reps
I'm telling you, this workout sneaks up on you and leaves you pumped.
Today was day 4, week 2.
As always on Muscle Rounds day it's 6 sets, only the last set to failure, shooting for 4 reps, 10 seconds rest between. I'm only listing reps on the last set.
T-Bars, 6 reps
Pulldown, 5 reps
Close grip pulldowns, 4 reps
Dips, 5 reps
Decline, 4 reps
Side laterals, 9 reps
Shrugs, 5 reps
Lying tricep extensions, 5 reps
I'm telling you, this workout sneaks up on you and leaves you pumped.
Alinshop, yes it does appear to be working well. Short time frame so we'll see.
Today weighed in at 230.4.
Workout is as follows:
Leg press x11
Extensions x11
Leg Press x9
Fetal Leg Curls x6 (Holy shit, the cramping)
Seated calf raises x14, x12, x10, x9
Supersets of:
Band cross overs x26, x18
with Cable rows x18, x16
Supersets of:
Lateral raises x25, x20
with crunches x20, x20
Superset of:
DB curls x21
with pressdowns x25
Today weighed in at 230.4.
Workout is as follows:
Leg press x11
Extensions x11
Leg Press x9
Fetal Leg Curls x6 (Holy shit, the cramping)
Seated calf raises x14, x12, x10, x9
Supersets of:
Band cross overs x26, x18
with Cable rows x18, x16
Supersets of:
Lateral raises x25, x20
with crunches x20, x20
Superset of:
DB curls x21
with pressdowns x25
Today was week #3, day 2, tier II of Fortitude.
Weight was 230.9, but I swear I look leaner.
Workout as follows, only work sets are listed.........
Straight sets, 1.5 minutes between sets
T-Bar x11
Med Grip Pulldown x7
T-bar x9
Decline bench x9
Band Crossovers x14
Lateral raises x9
Shrugs x11
Giant sets for the following:
Leg press x23
Leg Extension x16
Seated calf x18
Rest 2-3 minutes
Leg Press x19
Seated leg curls x21
Gasp for air for the next 45 minutes.............
Also bumped Test C to 1200 mg/week. Equi still at 600.
Weight was 230.9, but I swear I look leaner.
Workout as follows, only work sets are listed.........
Straight sets, 1.5 minutes between sets
T-Bar x11
Med Grip Pulldown x7
T-bar x9
Decline bench x9
Band Crossovers x14
Lateral raises x9
Shrugs x11
Giant sets for the following:
Leg press x23
Leg Extension x16
Seated calf x18
Rest 2-3 minutes
Leg Press x19
Seated leg curls x21
Gasp for air for the next 45 minutes.............
Also bumped Test C to 1200 mg/week. Equi still at 600.
Last edited:
Today was muscle rounds, the day I love to hate......
As always, shooting for 6 sets of 4 reps, 5 breaths between sets, only last set to failure.......Wait for breathing to return to normal between exercises
Leg Press x3
Iron Mind belt squats x4
Leg extensions...skipped having some right knee pain, this is the only exercise that seems to aggravate it.
Fetal Leg curls, only got 4x4
Leg press calf raise x4
Seated calf x4
DB curls x6
My right knee is a little sore around the outside of the lower knee cap, only seems to hurt for leg extensions so I'll stop them for awhile.
Also my first time using my brand new Ironmind squat belt. What an eye opener. I was was shocked by both the little amount of weight it took, and the way my quads felt worked after. Movement is a little awkward at first.
FYI I used 215 pounds with small plates so I could get to parallel.
As always, shooting for 6 sets of 4 reps, 5 breaths between sets, only last set to failure.......Wait for breathing to return to normal between exercises
Leg Press x3
Iron Mind belt squats x4
Leg extensions...skipped having some right knee pain, this is the only exercise that seems to aggravate it.
Fetal Leg curls, only got 4x4
Leg press calf raise x4
Seated calf x4
DB curls x6
My right knee is a little sore around the outside of the lower knee cap, only seems to hurt for leg extensions so I'll stop them for awhile.
Also my first time using my brand new Ironmind squat belt. What an eye opener. I was was shocked by both the little amount of weight it took, and the way my quads felt worked after. Movement is a little awkward at first.
FYI I used 215 pounds with small plates so I could get to parallel.
Day 4 of week three.
Muscle Rounds again.
T-bars x5 (25)
Medium grip pulldowns x4 (24)
Close grip pulldowns x5 (25)
Decline bench x3 (23)
Dips x5 (25)
Lateral Raises x4 (24)
Face pulls x5 (25)
Pressdowns x5 (25)
I'm getting better at choosing the right weight.
As a addition just to give a visual I added the total reps in after the work set.
This gives a better idea of the workload. Remember this is with a weight you'd normally get around 14-15 reps with.
Also, I swear days 3 and 4 of FT really get me to the point where I'm still sweating bullets an hour later.
My knee has loosened up a bit. Did some rehab last night which I'm going to do nightly. I coach youth football and this is the start of the second week so counting my real job these are some long days.
Weight today was 229.7 and I must confess I had a large strawberry blizzard from DQ last night.
Muscle Rounds again.
T-bars x5 (25)
Medium grip pulldowns x4 (24)
Close grip pulldowns x5 (25)
Decline bench x3 (23)
Dips x5 (25)
Lateral Raises x4 (24)
Face pulls x5 (25)
Pressdowns x5 (25)
I'm getting better at choosing the right weight.
As a addition just to give a visual I added the total reps in after the work set.
This gives a better idea of the workload. Remember this is with a weight you'd normally get around 14-15 reps with.
Also, I swear days 3 and 4 of FT really get me to the point where I'm still sweating bullets an hour later.
My knee has loosened up a bit. Did some rehab last night which I'm going to do nightly. I coach youth football and this is the start of the second week so counting my real job these are some long days.
Weight today was 229.7 and I must confess I had a large strawberry blizzard from DQ last night.
Decided to bump the FT workout up to Tier 3 today, a little more volume.
My right knee felt great pre and during the workout, stiffened up quite a bit afterwards. I may have to just do some ultra high rep sets for legs a few weeks until it's better. Reps of 30+. This is what I've done in the past with good results.
Workout:
Iron Mind Belt squats x9
Hack squats x8
Iron Mind Belt squats x8
Fetal leg curls x6
Iron Mind belt squats x12
Two supersets of
Band Crossovers x23, x18 with
Close grip pulldowns x19, x15
One set of each
Side, front, and rear laterals superset with crunches
Laterals were 23, 19, 26 reps
Two supersets of
DB curls x18, x16 with
Pressdowns x22, x19
Done.
Weight was 231 this morning after my workout.
My right knee felt great pre and during the workout, stiffened up quite a bit afterwards. I may have to just do some ultra high rep sets for legs a few weeks until it's better. Reps of 30+. This is what I've done in the past with good results.
Workout:
Iron Mind Belt squats x9
Hack squats x8
Iron Mind Belt squats x8
Fetal leg curls x6
Iron Mind belt squats x12
Two supersets of
Band Crossovers x23, x18 with
Close grip pulldowns x19, x15
One set of each
Side, front, and rear laterals superset with crunches
Laterals were 23, 19, 26 reps
Two supersets of
DB curls x18, x16 with
Pressdowns x22, x19
Done.
Weight was 231 this morning after my workout.
Second day of Tier 3, but I'm sticking with high reps short of failure for legs for a couple of work outs to let my knee heal up.
Today I weighed in at 229.2. Weight is holding pretty steady but I'm getting more vascular so fat must be dropping a bit.
The following had 1:30 rest between alternating between exercises
Dips x11, x9
DB Bench x15, x12, really need to up the weight on these.
Alternating the following
Medium grip pulldowns x9, x8
T-Bars x9, x9
Alternating:
Side lateral raise x10, x8
Shrugs, x10, x8
Two giant sets, 30 reps per set, constant tension
Leg press
Leg Extension
Seated Calf
Then
Leg Press
Seated leg curls
Seated calf
Today I weighed in at 229.2. Weight is holding pretty steady but I'm getting more vascular so fat must be dropping a bit.
The following had 1:30 rest between alternating between exercises
Dips x11, x9
DB Bench x15, x12, really need to up the weight on these.
Alternating the following
Medium grip pulldowns x9, x8
T-Bars x9, x9
Alternating:
Side lateral raise x10, x8
Shrugs, x10, x8
Two giant sets, 30 reps per set, constant tension
Leg press
Leg Extension
Seated Calf
Then
Leg Press
Seated leg curls
Seated calf
Thanks, another couple weeks and I'll be switching out the equi for some npp. Npp may be my favorite.
My knee is starting to feel better. Rather than doing the muscle rounds for legs I stuck with high reps. No sense battling this for weeks and weeks when a little common sense can take care of it quickly.
Today:
Leg press x40
Iron Mind belt squat x20
Leg extension x40
Seated leg curls x51
Now the muscle rounds, only listed the 6th set of each exercise, as usual 5 breaths between sets.
Leg press calf x2
Seated calf x2
Smith machine standing calf from floor x4
Concentration curls x8
Then some crunches
Today:
Leg press x40
Iron Mind belt squat x20
Leg extension x40
Seated leg curls x51
Now the muscle rounds, only listed the 6th set of each exercise, as usual 5 breaths between sets.
Leg press calf x2
Seated calf x2
Smith machine standing calf from floor x4
Concentration curls x8
Then some crunches