[Cork]

Well my deload is complete and I feel great. Time to hit the gym hard starting Monday and put some quality mass on my bones. I've looked into FST7 training and I really like the idea of it. I'm going to throw in a session of it for my weakest parts in a pseudo twice a week split.

Monday
Glutes and Hams
Squats
GHRs
Seated Ham curl
Glute press

Tuesday
Chest and Tri
Incline DB
Flat DB
Cable fly FST7 set
Skull crushers
Rope extensions FST7 set
Calves

Wednesday
Rest/Cardio

Thursday
Back and Bis
Deadlift
Pull ups
Rows
Shrugs
EZ curls
Calves

Friday
Quads and Shoulders
Front Squat
Lunges
Extensions
Shoulder press
Lateral raises FST7 set

Saturday
Active recovery day
Full body workout
Core
Seated calf raise
Donkey calf raise FST7 set

Sunday
Rest

So that's how I'll be rolling for the next 2 months roughly. Tuesdays might be pretty intense, but I don't think I'll need to change it. I have enough motivation to push me through even the hardest workout.

This thread is more of just an update on what I'll be doing, but any comments or criticisms are welcome.

[chrispghmuscle]

Looks intense Cork... "ain't nothing but a peanut"....

[dapack]

think you will like the fst-7, i started using it awhile back just for my bis and finally after being stuck they started to grow again, just started doing them for my tris. i like your split, but what is a glute press?

[dapack]

never mind cork did a search, looks like a piece of equipment, dont think either gym i train at has one :(

[Zack]

Only thing I see that would be lacking would be grip work and rear delt, but since ur not going for strength or anything I don't see u really needing grip. Rear delts though are important. DO NOT FORGET THEM :)

[Cork]

Originally Posted by Zack

Only thing I see that would be lacking would be grip work and rear delt, but since ur not going for strength or anything I don't see u really needing grip. Rear delts though are important. DO NOT FORGET THEM :)

They are actually a weak spot on me (well, my shoulders in general). I plan on alternating heads for FST-7. Focus on lateral raises 1 week, presses the next and high rows on another. Also with my full body day on Saturday I was planning on getting in some extra shoulder work.

[Cork]

Ok, so far so good. Monday wasn't as muscle killing as it should have been. I'm pulling out the extensions and putting in Romanian deadlifts.

Tuesday was the first day of official FST-7 work, and good God it was awesome. Next week I'm going to add in another chest exercise before the FST-7 one. It'll probably be declines. The tricep work was just enough, I was pumped big time! Hopefully this will really bring up the stubborn parts and work the way it should.

[dapack]

Originally Posted by Cork

Ok, so far so good. Monday wasn't as muscle killing as it should have been. I'm pulling out the extensions and putting in Romanian deadlifts.

Tuesday was the first day of official FST-7 work, and good God it was awesome. Next week I'm going to add in another chest exercise before the FST-7 one. It'll probably be declines. The tricep work was just enough, I was pumped big time! Hopefully this will really bring up the stubborn parts and work the way it should.

Figured you might like the FST-7, worked wonders for me and my biceps, they stalled for ages and are finally growing again. Was going to do them the other day for my leg for Db Curls, but ran out of time, interested on what an insane pump it will give my hammies.