jpg68’s BodyBlog

I havent updated this in awhile and am hoping to do this more often.  I have been doing the FST-7 training on my weaker bodyparts.  Today was arms  and man did they get a crazy pump.  I am not as strong as some of the other people on this site but when people look at you they don’t know how strong someone actually is.  So to the workout:

Rope Pushdowns superset with DB curls

80×12/30×12

90×12/35×10

100×10/40×8

Smith close grip benchpress superset Preacher curl close grip

155×12/55×10

185×10/55×10

205×8/55×10

225×6/55×10

1arm OH Ext superset EZ bar cable curls

20×12/80×12

25×12/90×12

30×10/100×10

Vbar pressdowns superset hammer curl concentration curls

80×10/20×10 each arm for 7 sets back to back with no rests

 10 minutes steady state on the bike.

This workout was very awesome with a great pump.

Great workout considering not getting a great amount of sleep. 

Incline bench press

175×6,4,5

Bench Press

190×5,4,5

Decline Press

195×4x3

Pushdowns

120×6x3

Overhead Singlearm Extension

30×6x3

Front Squat

215×4 3 sets

Straight Leg Deadlifts

245×4

Pullups bodyweight3×10

Lat Pulldown

165×10,180×8,195×8,210×5x2

Str8t arm pulldown

80×10,90×10,100×10,120×10

Seated Widegrip rows 

150×10,165×10,180×8

Bent over dumbell rows

50×10,60×10,65×10

 isolat row

2 45sx10,2 45s+2 25sx8×2

And ended the day with 20 minutes running on the treadmill

Rope pressdowns

60×20, 70×20 warmups

90×10,100×10,110×8

CG Bench 155×10,185×8,205×6x2

EZ Bar overhead ext

60×10, 80×8x3

DB Kickbacks

30×10,35×10x2

Incline Curls

25×10,30×10,35×8,5

Hammer Curls cross body

30×10,35×8x3

Barbell Curls

65×10x3

Preacher Curl db

25×8x2, last set got 12 forced reps

By the time preacher curls came my biceps were toasted.

Calves Standing calf raises

150×10,165×10,190×10,205×8x2

Cardio was biking for 15 minutes legs were still toast from legs on sunday.  Overall a great workout.

Shoulders was the game today.

Smith machine press

95×15,135×12 warmups

155×8,175×6x2,185×4

behind the back cable laterals

30×10,40×10,45×8x2

bent over laterals

30×10,35×10x2

upright rows

115×10,135×8x2

db shrugs 90×12x4

Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!